Complementary Fitness Newsletter 26 March

Hi, I hope that you’ll join us this week in our 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.

HEALTH and LIFESTYLE

Did you know that…
The benefits of Fitness Pilates and Yoga can include:
Improved flexibility, muscle strength and tone (ie core muscles of your body – abs, lower back, hips and buttocks), co-ordination, posture, balance and concentration, increased body awareness, prevention of musculoskeletal injuries, stress management and relaxation. What’s not to love about all those benefits?

Exercise also has an effect on various systems in our bodies as well – eg our cardiovascular system (heart and arteries) which can help to normalise blood pressure. Improved blood circulation can help our digestive system. Joints can move through their full range of motion encouraging mobility and stretching releases stiffness, muscle and joint tension. A lot of exercise in our classes are weight bearing which helps in prevention osteoporosis. Focusing on our breath/breathing can help to soothe our nervous system and help to keep us calm, relaxed with less tiredness, stress and anxiety.

Resistance and strength training (Wednesday 9.30am) builds muscle strength and tone using resistance bands and free weights. Low impact aerobic exercise helps to increase our cardiovascular health and can help improve our metabolism too (fat burning). For a while we’ve been adding in some combat moves and a few minutes of fitness salsa too but we’ve changed our Wed am class to working out with/without weights and resistance band and using our own body weight too (no salsa guys so come and join us).
I recorded a tiny resistance band video and although it’s not great/very short, and I’m a bit wobbly and not very precise, as well as not saying anything!, it gives you some idea of the exercises that we do in our Wednesday 9.30am class – or homework!

All our classes are on, even in the school holidays. I think that the schools break up at the end of this week for the Easter holidays but all our classes ON till the end of June actually with no breaks.

I’m sure that (by now), you’ll be aware that the clocks went forward an hour at 1am on Sunday morning and we’re now into British Summer Time – bring on the better weather!

Something to think about:
‘everything that you eat affects the way you think, affects the way you feel, and it literally affects the printout or the receipt that you get from your body’ – Shawn Stevenson, The Healing Effect

‘today more than 90% of all chronic disease is caused by food choice, toxic food ingredients, nutritional deficiencies and lack of physical exercise’ – Mike Adams

‘every time you eat, it’s an opportunity to nourish your body’ FMTV

You know how I love looking for healthy recipes and often forward websites to you to get inspiration from? I’m sure that I’m mentioned Kris Carr before but thought I’d remind you of:
http://kriscarr.com/recipes/ and as I love aubergines, tahini, lemon juice, garlic and olive oil, am definitely going to make the 5 ingredient baba ganoush recipe which is great with flatbread.

There are lots of other recipes on there and I’m going to try the peach tahini sunshine smoothie (for now, I’ll exchange the peaches for pear as peaches aren’t in season atm)
Blend together 2 cups frozen peach slices, 1 ½ cups almond or other non dairy (or dairy) milk, 1 cup chopped carrots, 2-3 medjool dates pitted, 3T tahini and ¼ tsp cinnamon.

I thought I’d share this recipe for a ‘nutella-like’ milkshake which is really, really delicious and is great when you want ‘a hit’ of chocolate but the shake is really filling and good for you too.
In my nutribullet (or a food processor), I blended 2 frozen bananas sliced (or use fresh), 3 medjool dates (pips removed), 1T cacao powder, ¼ cup hazelnuts (pre-soaked, rinsed & drained), 1 cup of water (I made and used coconut milk) and I also added 1tsp each of lucuma powder and baobab powder. When blended, I added some cacao nibs on the top.

If you make it, let me know how you got on, thanks.

I also made a chia pudding for breakfast at the weekend which was also very healthy, filling + nutritious.
I made it ‘the night before’ so it set but it can be made an hour before so it has time to thicken up.
So I added some nut milk into a glass jar (I used coconut milk again), ¼ tsp ground cinnamon, a few blueberries, 1T shelled hemp seeds and 2-3T chia seeds and stirred till combined and thickens a bit. Sometimes, I’ll add bee pollen (I’ve just ordered some more from realfoodsource.com *) or coconut flakes, other seeds or fruit on the top but this time, I added some freeze dried rasps* on top and also some defrosted cherries too.

‘when I is replaced by We, then even illness becomes wellness’.

I look forward to seeing you and working out with you this week so that we can continue to improve on our fitness levels, strength, posture balance and flexibility together.

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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