Fitness Newsletter 10 Oct

www.complementaryfitness.co.uk

Join our Edinburgh Fitness Pilates, Fitness Yoga & Resistance/Conditioning Core classes to help you improve, your fitness, strength, stamina, core, posture and flexibility.
Let’s get results, look and feel amazing.
All level effective classes for men and women (except pregnancy)
All Complementary Fitness classes in Craiglockhart and Colinton, Edinburgh are £5 payg & details and times are on the CLASSES page, have a look and join us this week.

HEALTH and LIFESTYLE

Did you know that…
The Royal Botanic Gardens is presenting Botanics Lights Explore this year from 13 October – 6 November. Explore the Royal Botanic Garden Edinburgh after dark as the award-winning Botanic lights returns with a spectacular new light experience.
Visit www.botaniclights.co.uk for full details and to buy tickets for this year’s event.

There’s this ‘thing’ called the 80/20 Rule which is about eating really healthily 80% of the time and then occasionally, (20% of the time), having a treat. If you don’t allow yourself to eat something that you want, it’s likely that your desire for it increases so you can eat a little of what you crave during the day.
If it’s chocolate, opt for the ‘good stuff’. Make it an event and savour it slowly and fully

You are allowed to be both a masterpiece and a work in progress at the same time.

Last week, Nicola (our daughter) was working a few days at Oriam which is Scotland’s Sports Performance Centre, based at Heriot-Watt Uni. Anyway, we went a couple of runs with her at lunchtime starting at Oriam and ran a 5 or 6k route mostly through the woods which was really lovely. It’s been a while since I ran and found that the distance was fine – well, don’t know that I could’ve run further without any training but you never know!
I just love walking or running through woods – much better than running on pavements etc.
We’re so lucky coz we live so close to The Dell too and it’s lovely to go there and have a walk (cycle or run).

I’m always so impressed with your progress in class week by week/month/year etc. I do really notice when people have improved their fitness levels and are able to do more, try out various options. I can really see when flexibility improves too – well done to you all and keep up the great work and commitment.

Side Stretch by Claire

Side Stretch by Claire

All of our classes are ON in the school holiday week (w/c 17 Oct) so please come and join us if you can.

At the weekend, I decided to make guacamole on rye bread for lunch and added some more veg to bulk it up.
Here’s the recipe that I blitzed together in the food processor: 1 ripe avocado, 2 sticks of celery, 4 or 5 cherry tomatoes, a handful of washed spinach, ½ green chilli, some olive oil, salt & pepper – it was delicious.

Whole grains are far superior with respect to disease prevention and weight management than their refined counterparts. They contain more vitamins, minerals incl selenium, vit E and magnesium, more phytochemicals, more fibre and a lower glycemic index (which reduces blood sugar spikes). I like to use quinoa as an alternative to rice and also use it to make quinoa and sultana breakfast muffins. I also like to cook barley which again is a great alternative to rice ie in a risotto and it’s great in stews and soups too. I use roasted buckwheat too to make kale granola which sounds odd/strange but it’s lovely too and easy to make. Buckwheat, like quinoa is gluten free and contains significant amounts of the amino acid lysine making it a fairly complete protein to help repair and build lean body mass. Other whole grains you might consider buying and cooking with are amaranth and wild rice.

Something to think about:
You might want to sign up for the FREE 3 day ‘The Truth About Cancer Ultimate Symposium Live with over 50 of today’s most respected and renowned health experts. It starts on 14 October and is a live streaming event and you can sign up for this free event by adding your name and email address if you click on (or copy and paste and add to your browser) the link here:

TTAC Ultimate Live Symposium

What does ‘health’ mean to you? Dr Mark Hyman says ”I believe that health is more than merely the absence of disease. It is a total state of physical, mental, emotional, spiritual and social well-being”.

Simple rules: Eat a rainbow. Eat fresh. Eat organic. – FMTV

Work out with me by clicking on short videos on my Complementary Fitness youtube video channel at www.youtube.com/communityfitness
Click on the link above or copy and paste into your browser to watch – and join in!

I look forward to seeing you this week for continued fitness, flexibility and fun

Susan
www.complementaryfitness.co.uk

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