Complementary Fitness News 29 Jan

A list of our Colinton and Craiglockhart, Edinburgh Complementary Fitness Pilates, Yoga + toning all level classes for men + women are on the Classes page of this website – have a look and come and you’re welcome to come and join us. If you want to message me for more info first, use the email address at the bottom of this Newsletter or use the Contact tab.

Did you know that?…
Some (more ie see previous/last week’s newsletter) benefits of exercise are:
• Improves our cardio-vascular system
• Social aspect: working out together, enjoyable
• Improves concentration, flexibility (greater movement round our joints)
• Appetite
• Body functions (more efficient)
• Co-ordination
• Relieves tension and stress
• Lowers heart rate: more efficient
• Greater resistance to disease
• Possible reduction in blood pressure (relieves stress)

however some of the disadvantages of exercise are:
• Can cause injury if not done correctly or safely
• Can become obsessive – doesn’t give muscles or the body a chance to relax and recover

In our classes, we work on the components of fitness:
• Aerobic endurance
• Strength
• Muscular endurance
• Flexibility and
• Body composition refers to or can be described as the percentages of fat, bone, water and muscle in our body – you’ll have heard of Body Mass Index (BMI) which is a measurement of body fat based on height and weight that applies to both men and women between the ages of 18 and 65 years and a healthy BMI score is usually between 20 and 25.

When stressed, the body produces adrenalin and cortisol which are the stress chemicals and we feel anxious. When we exercise, we can burn the stress chemicals off and the body returns to it’s normal state – good to know.
Exercise also keeps our hormones in balance.

Here’s an idea: add cucumber slices to your water so it tastes really refreshing and cucumber acts as a natural diuretic helping to flush excess fluid and toxins from the body.

A study published in Nutrition Journal showed that people who consumed good quality protein at breakfast time, stayed ‘fuller for longer’ which in turn prevented them overeating later on in the day. So, set yourself up for success by having a healthy breakfast which includes protein.
I love porridge topped with a big blob of organic no-sugar peanut butter and maybe some seeds sprinkles on the top. I also love to make a chia pudding ‘the night before’ with almond milk, chia seeds, some ground cinnamon (great for balancing blood sugar levels), some blueberries or other berries.

I think that I mentioned last week that I’m doing ‘timed feeding’ where I’m eating breakfast, lunch then dinner in between say 6.30am and 5.30pm and having nothing after dinner until breakfast the following morning.
I must say that I’m finding it really easy to stick to. Before I started this, I used to eat a snack on a Tuesday and Thursday after classes which was maybe some oatcakes and peanut butter but I found that once I started eating, I’d want something else and found that I didn’t sleep as well because my stomach would be full.
We (aka ‘I’) tend to get into habits and these can be mindless eating habits too – where we eat in front of the TV without really thinking or enjoying what we’re eating and don’t really notice how much ‘extra’ food we’re consuming either.
Not eating in the evening gives the body a rest too so that it can rest and repair itself.

I’m also trying to eat more anti-inflammatory foods in my diet ie omega-3 rich nuts and seeds (chia, flax, hemp, pumpkin, sesame seeds and walnuts as well as nut butters) as well as healthy fats like avocados, olive oil (I like a really good, unfiltered, organic extra virgin olive oil – EVOO) and other nuts like brazils, hazel and pecan nuts.

Advance notice that:
All classes are on in the February schools week and I know it’s weeks away but I’ve been asked by the church if we would swap and have our 7pm class in the Dell Room on 8 March to accommodate them in the Loan Hall – just for that 1 night and hope that’s ok.

Please let me know how you got on last week, how you felt during and after the class etc and I look forward to seeing you and working out with you again this week.

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

Susan
www.complementaryfitness.co.uk

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