complementaryfitness.co.uk

10 DECEMBER NEWSLETTER

A list of our Fitness Pilates, Fitness Yoga & core resistance classes in Dreghorn Loan Hall, Colinton + Craiglockhart Church hall, Edinburgh is on the Classes page of my website.  Join us this week to improve your fitness, strength, stamina, core, posture and flexibility

This week’s FITNESS &LIFESTYLE info, news & updates…

It’s our 2nd week of Fitness Pilates/Fitness Yoga by Candlelight classes are on Tue 11th and Thurs 13th December.  I hope that you enjoyed it last week and more of the same ie relaxing and stretching for the last 20 minutes of these classes.  I really enjoyed the candlelight classes last week and some of you told me that you did too so here’s another opportunity to exercise and also to de-stress and relax too. 

Improve your flexibility in all our classes

Did you know that?

I just can’t believe that this is the last week of classes till 8 Jan!!

End-of-term celebration and get-together:

Our end of term get-together is on this Wednesday 12 Dec from around 10.45am in The Swing Café, Colinton Parish Church and I’m looking forward to coffee, tea, scones with you and to celebrate your fitness achievements and have a chat and catch up.

All our classes are on this week and we finish up on Friday 14 December.

We’re then off for 3 weeks and we start back on Tue 8 January.

Findings were published in the Scandinavian Journal of Medicine and Science in Sports which says that physical exercise can reduce the risk factors of type 2 diabetes and cardiovascular disease even in children.  Primary school children were followed up for 2 years and they found that sedentary behaviour increased the accumulation of risk factors whereas increasing the amount of vigorous exercise reduced it.  The author of the article said “a physically passive lifestyle is gradually becoming alarmingly widespread among children and young people almost all over the world.  Our findings provide support for the role of physical activity in preventing common chronic diseases already in childhood”.

So the moral of the story for all of us is to keep active, keep moving, keep exercising to help prevent all sorts of illnesses.

According to a tweet from Dr Mercola broccoli contains double the amount of vitamin C found in an orange and contains higher calcium levels than milk.

Dr Mercola was also asked whether coconut oil was healthy or not and briefly, he says: “coconut oil is healthy.  It’s been a dietary staple for millennia, providing you with high-quality fat that is important for optimal health.  It supports thyroid function, normalizes insulin and leptin function, boosts metabolism and provides excellent and readily available fuel for your body in lieu of carbohydrates (which you need to avoid if you want to lose weight).

A really important benefit of coconut oil is related to the fact that the ketones your liver creates from it are the preferred fuel for your body, especially your heart and brain, and may be key for the prevention of heart disease and Alzheimer’s”.

I’vefound another healthy recipes site (not all veggie/vegan, honest) so if you’re looking for different recipes, have a look through http://rhitrition.com/recipes/ 

Rhiannon’s a nutritionist inLondon who specialises in weight management, eating disorders and sportsnutrition.

A couple of years ago, I bought a book called Green Kitchen Smoothies and have made quite a lot of different smoothies and I really like their Goodnight Smoothie which is rich in magnesium from the bananas and almonds (which helps if you are having trouble sleeping) and good fat.   You might like to try it after our Tue or Thurs classes.  Serve at room temperature as a comforting drink before bedtime. Here’s the recipe for 1 (or 2 small servings – add to a nutribullet or blender: 1 ripe banana peeled, 2T raw almonds (pre-soaked if possible), 1T linseeds/flaxseeds, a pinch of ground nutmeg, 125-250ml filtered water (or milk), 1 teaspoon of cold-pressed coconut oil and ½ tsp vanilla extract.  You could also add in some protein powder to increase the nutritional value and keep you from waking during the night.

Great Quotes:

We were out for coffee last week while in a lovely restaurant in Stirling and I saw this on the wall and thought you might have a laugh and enjoy it….

‘Age and glasses of wine should never be counted’ (by unknown).

Here’s a thought-provoking quote by Martin Luther King: “Our lives begin to end the day we become silent about the things that matter”.

And maybe you also saw this wise comment from Marilyn Monroe: “Nothing lasts for ever so live it up, drink it down, laugh it off, avoid the drama, take chances and never have regrets because at one point, everything you did was exactly what you wanted”

I look forward to seeing you and working out with you this week in our last week of classes till the new year.

Take care

SUSAN

Contact me by email: info@complementaryfitness.co.uk

www.complementaryfitness.co.uk

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