Complementary Fitness Newsletter 2 September

COMPLEMENTARY FITNESS Autumn Classes start back this week – details on Classes Page
ALL our classes return this week for the new Autumn term and I look forward to seeing you soon

All classes are now only £5 PAYG and are for men and women
Commit to and pay £30 for each 6 week block of Fitness Pilates classes
Book up NOW to register your place for Tue/Thurs Pilates classes
.

HEALTHY LIFESTYLE

Something to think about
Without enough sleep, we all become tall 2 year olds. Don’t let this happen to you!

Exercise
Exercise is essential for a fit, healthy body but did you know that it may also help regulate your body clock according to researchers from the University of Glasgow. As we age, our circadian rhythms (a roughly 24 hour cycle in the physiological processes such as sleeping and eating) becomes less synchronised, resulting in poor sleep patterns, weakened immunity and cognitive decline. So get into the fitness habit and step up your exercise routine*.
This is a great week to start (or continue) to feel the many benefits of being fit.

Exercise – some of the benefits
People who do regular activity have a lower risk of many chronic diseases, such as heart disease, type 2 diabetes, stroke and some cancers. Research shows that physical activity can also boost self-esteem, mood, sleep quality and energy, as well as reducing your risk of stress, depression, dementia and Alzheimer’s disease. “If exercise were a pill, it would be one of the most cost-effective drugs ever invented,” says Dr Nick Cavill, a health promotion consultant.

Food
Eat Your Whites – don’t overlook white veg like cauliflower and parsnips as they’re packed with fibre, potassium and magnesium according to nutritionists. Different colours reflect different levels of vitamin and minerals. Don’t miss out on any colours as you may lose out of nutrients*. Eat a rainbow of colourful food.

Junk food doesn’t just pile on the lbs, it can also disrupt the production of new nerve cells in the brain.
Scientists at Liverpool Uni found that taking a daily dose of omega-3 fish oils could prevent these negative effects that control feeding, learning and memory.
In the UK, we’re advised to eat oily fish 1-4 times a week (with separate rules for pregnancy and preconception) which is roughly equivalent to around 450-900mg of omega-3s daily.*
*(source: Healthy mag)

Healthy Recipes
Grilled Courgettes with Beans and Feta (another recipe for home grown or bought organic courgettes), serves 4:
4 small courgettes thinly sliced lengthways, 1 tbsp olive oil, 225g broad beans fresh/frozen, 130g bag rocket/other leaves, 150g feta cheese crumbled.
Dressing: 3 tbsp olive oil, 2 tbsp white wine vinegar, 1 clove garlic halved, ½ tsp Dijon mustard, 3 tbsp chopped fresh mind, Himalayan salt + fresh ground black pepper.
Put the dressing ingredients in a bowl, season and whisk. Toss the courgettes in oil and season.
Heat a griddle pan and cook courgettes 2 mins each side till charred then cool slightly.
Cook the beans in boiling water till tender then drain, rinse in cold water and drain again.
Slip the tough jackets off each bean. Empty leaves into a large bowl, toss over the beans, courgettes and feta.
Remove garlic from the dressing and discard, drizzle it over the salad and mix to serve.

Citrus Twist Smoothie: A pre-workout lift (139 cals)
Rich in natural sugars, this is the perfect energy top up before your workout. It contains antioxidant-rich berries and citrus which helps mop up free radicals produced during exercise.
Blend: 150ml orange juice (freshly squeezed is best), 2 pineapple rings (fresh or tinned in natural juice),
130g berries, ¼ banana.

If you’d like to try new recipes that are vegetarian/vegan, with a focus on whole foods and seasonal ingredients, click on the link (or copy and paste into your browser) and have a look:
http://www.acouplecooks.com/index/

Complementary Therapies
Let me know if you’d like to book an appointment with me for a relaxing massage or deep tissue sports massage or reflexology treatment.
Please keep giving me all your feedback, keep me updated on your health and fitness improvements, thanks.

CONNECT WITH ME
Email me at: info@complementaryfitness.co.uk

I look forward to seeing you in our new Autumn term classes THIS WEEK/soon.

Susan x
www.complementaryfitness.co.uk

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