Complementary Fitness News 5 Feb

Hi, welcome to Complementary Fitness Pilates, Fitness Yoga & resistance/weights classes in Craiglockhart & Colinton, Edinburgh
I can’t wait for you to get results in our all level effective classes for men and women (except pregnancy) 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
Did you know that

‘The Plank’ (an exercise that we do in most of our classes) helps to strengthen our abdominal muscles and tone legs and arms too. You’ll know that there are also options/variations of the plank that can be done ie on our forearms and/or on our knees (or both). We can also ‘do’ a reverse plank (from a seated position with knees bend and hands on the floor, lift your hips off the floor so that your head, shoulders, hips and knees are in a straight line). There are lots of side plank variations too. All of these variations and options with strengthen our core muscles and holding the position takes strength and endurance in your abs, back and core.
The plank is one of the best exercises for core conditioning but it also works your glutes and hamstrings, supports proper posture and improves balance too. When we talk about core, we mean the muscles in the abdominals, back muscles and around hips. Planks are great if you have any back pain because they strengthen the core.
So if you want to do some as ‘homework’ in between classes, you could try this plank option:
Lie face down on the floor/your yoga mat with your hands directly under your shoulders and palms on the floor.
Now, push yourself up off the floor on to your toes and hands. Your back should be flat and your body in a nice straight line from head to heels. Pull in your abdominal muscles (ie away from the waist band at the front towards your lower back) and also tighten your glutes (bottom muscles). Hold the plank for around 20 seconds then rest back down to the floor and repeat 2 or 3 more times. Over time, you may want to increase the plank holding time from 20 seconds to 30 (or up to a minute). “Keep Planking”!!

Now that we’re into February, have you stuck to your new healthy resolutions? and how are you getting on?
Perhaps you took part in Dry January and if you did, “well done, good for you”. I was going to say (type) that I haven’t had a drink for 4 weeks but I did have ½ a glass of organic red wine about 10 days ago when out to the new Café Andaluz for dinner – (the truth’s coming out now!!!) but I suppose although not quite ‘dry’ for a month, the benefits of the resveratrol in the red wine did me some good, I think (I can’t remember…. Yes I can, I’m only joking). Anyway, that’s my excuse and I’m sticking to it.
(Oh btw: Resveratrol is a naturally-occurring polyphenol compound found in red wine, red grapes and some red berries) that may help with a range of age-related conditions, including heart disease, diabetes, cancer, and Alzheimer’s disease).

I can also see that a lot of you had decided to start exercising again and really appreciate that you’re sticking with it and continuing to work out and exercise with us in our classes.
As you’ll know by now, I like to vary each class so we don’t get bored. I like to mix up the routines, exercises and keep you (and myself) guessing which is actually really good for us because it keeps us motivated (I hope) and makes us think about what we’re doing and challenges us in lots of different ways mentally and physically.
So I hope that you’re motivated, challenged and happy to continue to stay on track and keep coming and working out with us. Let me know how you’re getting on.

Some of you have also told me that you loved your first class, that you’d definitely be back (and have come back – thank you) but also that after not having exercised for a while, that your legs were really sore a couple of days after. Just to let you know that’s ‘normal’ to feel muscle ache especially in legs (all those lunges and squats!!!) and glutes (bottom muscles – again lunges and squats) and abs too but our muscles probably haven’t been used in that way for a while or so intensely. The muscles of the legs are the biggest muscles in the body, keep us upright and when we work those muscles, our metabolism is increased and squats are a great way to increase growth hormone. In class, we often work on improving our strength and balance when standing or squatting on one leg – as long as I don’t start looking round the room and lose my balance!! Good to focus and look straight ahead, relax and breathe – always helps.

There are lots of people suffering with the cold or flu at the moment but I’ve read that taking Vitamin C can shorten the duration of the virus. If I feel a cold coming on, I like to make a warm drink of fresh ginger (maybe a couple of slices), some freshly squeezed lemon juice, 1 tsp of raw honey (or a good manuka honey of at least 10+ or higher) and top up with some warm/just ‘off the boil’ water and let it infuse for a minute and enjoy.
Zinc is also an immune system booster and it can help to control infection. There are lots of vitamin C and zinc supplements around as well as foods that contain them – beans, pulses, nuts, seeds, fruits like kiwi and oranges, veg eg kale, spinach, peppers etc but good to go for a ‘rainbow’ of different coloured fruit & veg.

Advance notice that:
All classes are ON next week during the February schools holiday week.
On 8 March only, our 7pm class Fitness Pilates/Yoga class will be in the Dell Room, Colinton Parish Church, Dell Road– just for that 1 night.

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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