Fitness Newsletter 2 June

A list of our classes is on the Classes Where/When page

All level classes are for men and women
Commit to working out with us this summer to achieve your health + fitness goals
£5 pay as you go classes.

HEALTH and LIFESTYLE

Welcome to this week’s Fitness Newsletter – let me know if you like the info in our newsletters and also what topics you’d like covered/to read about, thanks.

Something to think about
A 1 hour workout is 4% of your day – no excuses.

Life always offers you a second chance. It’s called tomorrow (@LionHeartHerbs)

According to the Institute for Ageing and Health, Newcastle Uni, ‘exercising your brain is beneficial’ and that you can do this through learning ie studying a language. Parle vous?

Core Strength – this gives the ability to perform challenging physical tasks demanding good form and control. Because the trunk and torso muscles stabilise the spine from the pelvis to the neck and shoulders, they allow the transfer of strength to the arms and legs. One of the exercises that we regularly do in our classes is The Plank – lie on your front. Lift your body off the floor with your forearms and toes. Keep your body in a straight line (without arching your back or lifting your butt into the air) and hold for 30 seconds to a minute.
I love practicing all our Plank variations either on our forearms or hands. Which plank exercise do you ‘like’ doing? Rotation ie in a Side Plank? Dropping alternating hips to the floor?, lifting alternating legs or reaching arms (but not at the same time, ha ha)?

Did you know?
that I cane across this colourful, lovely recipe for Turmeric Golden paste/milk which is great for any inflammatory conditions incl rheumatoid and osteoarthritis.

that it’s the Edinburgh Moonwalk on Saturday 7 June so wishing good luck to Gillian, Amy and Fiona (all from our Tue Pilates)

that Nicola* and I are doing the Color Me Rad 5k run on Sunday 8 June, Royal Highland Centre. We’re really looking forward to it and getting covered in various colours throughout the run and at the end.

that taking a vitamin B complex can help you keep calm. B1 plays a key role in energy production and brain function, B3 helps in producing serotonin – the chemical responsible for wellbeing and happiness and B5 is important for the hormone-regulating adrenal glands.

that I love raw spinach (organic when possible) and often have it in salads and smoothies. I’ve just been reading that it’s extract could help prevent us from overeating. It contains a compound called thylakoid which slows down fat digestion and triggers a release of satiety hormones in the intestine making us feel fuller – good to know.

that there are lots of physical and mental wellbeing benefits of yoga; breathing and stretching can greatly lower levels of the stress hormone cortisol. Did you also know that stress has been linked to weight gain? Stay focussed and Do Yoga (and or Fitness Pilates).

that Resistence/Strength Training (that we do in our Wednesdays 9.30am circuit bootcamps) helps to build muscle, boosts your basal metabolic rate so that you burn fat and become stronger and leaner. This type of training is also good for helping to prevent osteoporosis (which affects 1 in 3 women after menopause). See you on Wednesday?

that I’m a big fan of chia seeds (I’ve just ordered 6 x 1kg bags from Real Foods), which are packed with essential fatty acids. I often have chia seed pudding/porridge as a light breakfast before my classes. You can prepare it the night before. Here’s a recipe which serves 1:
3 tbsp chia seeds, 240ml almond milk, ½ tsp ground cinnamon, flaked almonds to sprinkle on top, agave syrup/raw honey (optional) & fresh fruit, nuts/seeds (optional) as a topping.
Put the seeds, milk and cinnamon into a bowl and stir for a minute so the seeds don’t clump together. Cover and place in the fridge. In the morning, sprinkle with almonds, honey, fresh fruit, nuts and/or seeds and enjoy.

Summer class dates for your diary:
Wednesdays & Fridays 9.30am and Thursdays 7.30pm only* from 16 July – 22 Aug.
(*also see last week’s Newsletter re Summer Thursday Fitness Pilates times).

Connecting with me
Email me at: info@complementaryfitness.co.uk

Susan x
www.complementaryfitness.co.uk

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