Complementary Fitness News 28 Aug

Fitness Pilates / Fitness Yoga & resistance/weights classes in Craiglockhart & Colinton, Edinburgh to help you improve your fitness, strength, stamina, core, posture and flexibility
All class details and times are on the Classes page of my website.

HEALTH and LIFESTYLE

Interesting/Did you know that…
I’ve read that if we have 2 sessions of 30 mins each of resistance training each week, it’ll lower our risk of developing metabolic syndrome by 17%. Metabolic syndrome is a condition that causes high blood sugar and blood pressure. I hope that you’ll join us on Wednesday 9.30am for resistance training with resistance bands, hand weights and using our own body weight.
I love working out in the morning (Wed & Fri 9.30am) as the class/exercise workout ‘sets me up’ for the rest of the day.

I must say that I equally love teaching our Tue 7.30pm and Thurs 7pm classes and because they’re a slower pace than the Wed class, I still get to improve my fitness and strength but also feel that the relaxed breathing and stretching helps me sleep well at night too – win-win.

Stretching exercises help to increase flexibility and flexible muscles can improve our daily performance ability and will make functional activities become easier and require less effort. Flexibility improves circulation, increase blow flow to your muscles, promotes better posture, can relieve stress and help to prevent injury by preventing muscle tightness.

According to the NHS, we should limit our salt intake to 6g a day and that’s not just the added salt but check labels for how much salt per portion too. Did you know that salt is essential for fluid balance, nerve function, muscle function and helping to prevent low blood pressure.
Too much salt can cause damage to our heart and brain, strain on kidneys, bloating and high blood pressure. Pink Himalayan salt contains less sodium chloride than table salt and is said to be superior in mineral content and may help balance the body’s pH levels too.

When we start an exercise programme or class or exercise after a holiday or break, we can feel muscle strain/ache which is known as delayed onset muscle soreness (DOMS). This can happen 24-48 hours after exercise but soon eases off after that. It’s the muscles breaking down and becoming stronger. I always think a warm bath helps and if you can add magnesium salts (Epsom), and relax in a bath, it helps.

Lying on our back and hugging our knees into chest is a great way to release anxiety and stress. Focus on your breathing, relax and you can create a sense of groundedness too. In this position, it’s also nice to rock gently from side to side – give it a try and see how it feels for you.

By observing your breath, you can make such a difference to how you feel. Our breathing is automatic, we don’t have to think about it and sometimes when we do ‘think about it’, we find that our breathing is very shallow and our ribs are hardly moving. When we do focus on our breath, take slower, fuller breaths, we relax more and fill our lungs and body with more oxygen.

In our Fitness Pilates classes, we often perform the roll down/roll back up and this stretches the muscles and helps release tension. It increases the mobility of the spine, stretches back muscles, works abs and stretches the muscles at the back of the legs: the hamstrings.

I buy a lot of ingredients (almonds, chia seeds, goji berries, nut butters etc) from Real Food Source, a family run business in East Lothian and on their website, they have a recipe page too (using their ingredients of course) but some great and healthy recipes that I thought you might be interested in at https://www.realfoodsource.com/category/recipes/

Quotes:
‘balance is the key in everything you do. Eat chocolate when your heart wants it and salad when our body needs it” @yoga_girl

“Life is too short to wake up with regrets. Love the people who treat you right, forget about the ones who don’t. Believe everything happens for a reason. If you get a second chance, grab it with both hands. If it changes your life, let it. Nobody said life would be easy. They just promised it would be worth it.” – Harvey MacKay

contacts:
email me: info@complementaryfitness.co.uk (type: ‘Pilates/Yoga or Fitness’ in the email subject heading thanks).

I look forward to seeing you and working out/training and exercising with you this week.
See you soon, Susan

Susan
www.complementaryfitness.co.uk

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