Newsletter – 8 FEBRUARY 2016
Fitness Pilates, Fitness Yoga & Resistance/Conditioning Core/Combat classes to help you improve, your fitness, strength, stamina, core, posture and flexibility.
Let’s get results, look and feel amazing this year
All level effective classes for men and women (except pregnancy)
£29 for 6 week block of Fitness Pilates / £5 pay as you go classes
Commit to working out with us to achieve your health + fitness goals
Click on the Classes tab for our current and new Colinton and Craiglockhart, Edinburgh COMPLEMENTARY FITNESS CLASSES
Our aim in our All-Level classes for men & women is to improve our strength, flexibility, posture, co-ordination and balance.
How is your fitness progress coming on? Let me know
HEALTH and LIFESTYLE
Did you know that…
I love making juices and recently made one with spinach, celery, a beetroot, an apple and an orange.
It was delicious and a lovely colour too!
Its been a while but I thought I’d make and upload a tiny short Fitness Yoga sequence to my Youtube Channel. It’s a mat-based flow sequence starting and finishing in Child’s Pose (where we sit on our heels, reach our arms forward with hands and forehead resting on the floor – it stretches the back and shoulders). Keeping our hands firmly on the floor, we transfer our body from the heels, forward with the forehead along the mat, forearms on the mat, chest down, we arch the low back (as you’ll hear me say at least 3 times!!! Oh I didn’t realise I said the same thing over and over!! Sorry). We then drop our hips to the floor and lift the upper body (‘Cobra pose’), keep our shoulders down and relaxed and look forward. From there, we sit back on our heels and repeat this flowing sequence.
Check it out and do it along with me – as ‘Homework’!
(not sure if you might need to copy and paste the following link to your browser to watch?)
Harvard Medical School scientists suggest that having 2 cups a day of hot chocolate may help keep your brain healthy and prevent memory decline, thanks to better blood-flow*. Good to know – I’m off to make some hot chocolate (using almond milk and cacao powder of course).
100g of 70-85% cocoa solids dark chocolate has 11g of fibre, has the following RDA amounts of iron (67%), magnesium (58%), copper (89%), manganese (98%) plus also contains potassium, phosphorus, zinc and selenium*. I wouldn’t go as far as to eat the whole 100% bar in a day, maybe just a couple of squares, it’s good to know that a high % dark chocolate has all these health benefits.
I’m sure that sales of chocolate will go up in this week with Valentine’s Day on Sunday.
Something to think about:
If you suffer from leg cramps, dehydration could be an issue so ensure that you drink water before, during and after exercise. Calf stretches can help as well as massaging the muscle during a cramp.
It’s said that magnesium as a supplement or spray can be effective too. I also like to add magnesium flakes to a warm bath.
Snacking on almonds increase your protein intake, calcium and vitamin E levels.
They can help you feel fuller for longer. I like to pre-soak nuts which helps to release enzyme inhibitors.
Soak them overnight (or around 8 hrs), drain and rinse then eat them or use them to make nut milks with.
Check out my Complementary Fitness youtube video channel for some short fitness videos www.youtube.com/communityfitness Remember to warm up first.
Click on the link above or copy and paste into your browser to watch – and join in!
*adapted from March/April Healthy mag
Connecting with Susan
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I look forward to seeing you this week for more fitness and fun