Fitness Newsletter 2 December

A list of pre-Christmas COMPLEMENTARY FITNESS Classes are on the CLASSES Page

All classes are now only £5 PAYG and are for men and women
Commit to and pay £30 for each January 6 week block of Fitness Pilates classes
Book your place in Tue/Thurs All Level Fitness Pilates classes from 7 Jan

HEALTHY LIFESTYLE

Health & Exercise
Harnessing the power of Squats for stronger, toned legs.
Your legs help form the foundation of your body and are essential for many functional daily movements. Building your leg strength is therefore key to improving your athletic fitness and retaining your independence as you age.

Strong legs provide added stability to your body, helping reduce your risk of falls and injury. Plus, many of the exercises that target your legs actually have body-wide fitness benefits, which means strengthening your legs will help you to grow stronger overall.

Squats are phenomenal for increasing leg strength (including your quadriceps, hamstrings, and calves), but they also create an anabolic environment, which promotes overall muscle strengthening.
In fact, when done properly, squats are so intense that they trigger the release of testosterone and human growth hormone in your body, which are vital for muscle growth and will also help to improve muscle mass when you train other areas of your body aside from your legs.

So squats can actually help you improve both your upper and lower body strength. If you’re worried about squats making your legs look bulky (a common concern for some women), don’t be.

Squats will primarily help to strengthen and define muscles in women’s legs without adding bulk (as women lack the testosterone to expand their muscles as much as men). For an added challenge, you can add weights (such as dumbbells) while doing your squats.

You probably know that we perform a variety of different squats in our Complementary Fitness classes and it’s nice to know why you’re doing them. You can find out more and watch a video on squatting at:
http://fitness.mercola.com/sites/fitness/archive/2013/11/29/squat-exercises.aspx?e_cid=20131129Z2_DNL_art_2&utm_source=dnl&utm_medium=email&utm_content=art2&utm_campaign=20131129Z2&et_cid=DM34183&et_rid=351149532

Something to think about
Major improvements take time. They don’t happen overnight. If you make a commitment to learning something new every day, getting just a little bit better every day, then eventually – over time – you will reach your goals (Jack Canfield)

A top tip for preventing holiday weight gain: Keep a food diary to plan meals –
Most people who keep a food diary note what is eaten after it is eaten. By that time, any poor decisions would already have been made. Instead, try keeping a proactive food diary. That is, start your day by writing down exactly what you plan to eat, and then stick with it. While it’s ok to allow yourself a treat here and there, make sure it’s one you “planned for” in your diary that won’t throw off your entire day’s meals.

Also useful, while jotting down your daily food, make notes about how good you’ll feel while eating these healthy foods, and how they will help you achieve your ultimate goal of losing weight or not gaining weight, etc. The old adage is that if you fail to plan, you are planning to fail. See more top tips on this subject at
http://articles.mercola.com/sites/articles/archive/2013/11/29/6-holiday-tips.aspx?e_cid=20131129Z2_DNL_art_1&utm_source=dnl&utm_medium=email&utm_content=art1&utm_campaign=20131129Z2&et_cid=DM34183&et_rid=351149532

Did you know?
that you can book and reserve your place now in the first 6 week Fitness Pilates courses of the New Year. Our Tuesday 7.30 pm class in Craiglockhart Church Hall starts on 7 January and our 7pm and 8pm classes in Dreghorn Loan Hall, Colinton starts on 9 January.

Healthy Recipes
Healthier Hot Chocolate Recipe:
This is a really delicious hot chocolate recipe to warm us all up as the weather continues to gets colder!
Ingredients: 500ml coconut milk, 2 large tablespoons of raw cacao powder, 1 handful of raw cashews, add maple syrup or stevia for a sweet taste
Blend all ingredients in your blender until smooth then pour into a pan and heat on a low heat until it’s at your desired temperature. Pour into a mug and enjoy! www.naturopathy-uk.com

Our Fitness Lunch
Monday 9 December at Howies, Waterloo Place 1pm work it off in advance this week!

Feedback
Please give me your feedback and comments about our Pilates, Yoga and Fitness Salsa classes and continue to update me on health and fitness, thanks. See you soon.

CONNECT WITH ME
Email me at: info@complementaryfitness.co.uk
I look forward to seeing you soon.

Susan x

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