Fitness Newsletter 18 July

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)
Join us this week for week 2 of our Summer classes – details below

A list of our current summer COMPLEMENTARY FITNESS classes, venues and times is on the CLASSES tab – have a look and come and join us this week in our all-level classes. They’re in Colinton and Craiglockhart, Edinburgh and for men & women.

HEALTH and LIFESTYLE

Did you know that…
Physical fitness is referred to as a general state of good health, usually as a result of exercise and nutrition. Fitness is now considered a measure of the body’s ability to function efficiently and effectively in work and leisure activities, to be healthy, to resist hypokinetic diseases (which are conditions that result from a sedentary lifestyle) and to meet emergency situations.

Just 15 mins of exercise per day has been linked with a 22% lower risk of death according to a new French study. The study said the health benefits generally came from a reduced risk of dying from heart disease or stroke. Researchers concluded that 15 mins of exercise a day was a ‘reasonable target dose’ for those aged 60+
The findings were published in the British Journal of Sports Medicine.

The Edinburgh Jazz and Blues Festival has started. You can find out what’s on and where and book through assemblyfestival.com/whatson//jazz-blues-festival/

Lucuma is a nutrient-dense powder from the Peruvian fruit which has a pleasant sweet taste with a hint of caramel/maple syrup to it. It was used by the Incas as an energy food to help with endurance. It is used as a low GI sweetener as it avoids sugar spikes and slumps. Keeping blood sugar balanced does help keep energy levels high and helps to keep our mood up which may help keeping us with the motivation to exercise! It’s rich in Vitamins B1 and 2 and other valuable nutrients, including fibre, vitamins B3 and B5, beta-carotene, iron, potassium, calcium, and phosphorus.

Something to think about:
“real food doesn’t have ingredients, real food IS ingredients” – Jamie Oliver

‘The preservation of health is easier than the cure of disease’ – FMTV

Remember to drink plenty of water, not only during exercise but also throughout the day.
Dehydration can cause muscle soreness after activity.

Eat plenty of protein as it’s essential for building muscle tone in your body.

If you experience muscle ache, a sprain or strain after doing any exercise or sport, you may want to sooth the pain by rubbing arnica gel onto the affected area. Look for an arnica gel made from fresh arnica Montana extracts as it works by cooling the area, offering symptomatic relief of muscular aches, pains and stiffness, sprains and strains while also reducing the appearance of any bruising.

BTW – it’s always a good idea to warm up and stretch before exercise to avoid sprains and strains and also stretch and cool down after exercise/at the end of our workout.
Yoga stretch and reach

Magnesium is vital for optimal muscle contraction and relaxation, for skeletal strength, energy production and helps in sustaining high oxygen consumption necessary for athletic performance. Magnesium can help athletes sleep better, build muscle, improve insulin sensitivity and increase strength. Low levels could contribute to muscle cramps, soreness and fatigue. Did you know that you can apply magnesium onto your body using a magnesium oil spray or rubbing it directly into muscle areas? As I’ve previously mentioned, you can also absorb magnesium into your body by adding magnesium flakes to your bath too. I like Better You magnesium flakes and oil which I buy through Amazon or Real Foods/Holland & Barrett and I’m sure there are other varieties too.
Oh, there’s also a good article at mindbodygreen.com with 11 miraculous ways magnesium heals your body and mind if you want to search for and read that.

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!

Class costs: £5 each

I look forward to seeing you this week for summer fitness and fun
Susan
www.complementaryfitness.co.uk

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