Fitness Newsletter 24 March

Come and join our COMPLEMENTARY FITNESS Classes
All level classes are for men and women
Commit to working out with us to achieve your health + fitness goals
£5 pay as you go classes. Book up now for the next 6 week courses of Fitness Pilates.

HEALTH and LIFESTYLE

Something to think about
The Plank – the benefits:
Strengthens your lower back
Develops your core muscles which include the abs, back, hips and butt
Helps you to avoid injuries and encourages good posture
Can be done anywhere
Develops your abdominals by targeting the rectus abdominis
Let’s practice this week, and next, and the next, and …..practice makes perfect they say.

IMPROVE your core strength, sculpt and tone your muscles and body by regularly participating in our classes.

30 minute rule – no matter how busy you are, take 30 minutes each day just for yourself.
Go for a walk, plan healthy meals, or simply relax and recharge. You’re not being selfish, you need the time to focus on your well-being. After all, if you’re not healthy, how can you take care of anyone else.

Take time to sit in stillness and hear your inner voice.

What if being kind to yourself really could change everything. (cherylrichardson.com)

Spring has officially spring – are you ready to spring into action and get moving?
Giving up on your goal because of one setback is like slashing the other 3 tyres just because you’ve got a flat. and
“Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway.” ? Earl Nightingale

Joy is portable, bring it with you.

Did you know?
that you can walk yourself out of a bad mood. Studies show that even a 10 minute walk immediately boosts brain chemistry to increase happiness. Get out there, breathe, enjoy.

that the Edinburgh International Science Festival 2014 runs from 5 – 20 April at various venues across the city. For more info, visit www.sciencefestival.co.uk

that The Moon Walk, Scotland is on 7 June, Inverleith Park. Register and details at
http://www.walkthewalk.org/Challenges/TheMoonWalkScotland
Here’s what the charity says about Pilates: “Take up Pilates – this is not only an ideal companion to Power Walking but you will also notice a difference with your walking and flexibility”.

Study reveals why dark chocolate is good for you (yesssss) http://www.runnersworld.com/nutrition-for-runners/study-reveals-why-dark-chocolate-is-good-for-you?cm_mmc=Facebook-_-RunnersWorld-_-Content-Nutrition-_-DarkChocolate

Recipes
Goji Berry and Orange Smoothie: 2 cups of fresh still spring water, 2 oranges peeled, 2 handfuls (organic) goji berries, 1 banana. Place all the ingredients into your blender and blitz for around 30 seconds or until smooth. Pour into a long, tall glass and top with some remaining goji berries or a slice of fresh orange and enjoy

Raw Vegan Banana Hemp Seed Sushi Slices (from thehealthyfamilyandhome.com)
1 banana, 1-2 tbsp peanut (or other nut) butter, 1-2 tbsp organic shelled hemp seeds (from Real Foods/Holland & Barrett). Peel the banana and spread the nut butter over the top then sprinkle hemp seeds on top and slice banana into bite size pieces. Great for adults and kids.

5 Fast Facts About Bananas:
strengthens the immune system, high in fibre, helps to lower blood pressure, aids in weight loss, helps to combat depression

5 Fast Facts About Peanuts (Peanut Butter):
excellent source of vitamin E, high in folate, contains tryptophan which helps fight depression, good source of fibre, excellent source of protein

5 Fast Facts About Hemp Seeds:
contains healthy inflammatory 3:1 ratio of omega-6 to omega-3 fats
contains 10 essential amino acids, 11g of raw vegan protein, helps to reduce blood cholesterol, natural appetite suppressant

Please update me: on how you’re getting on with your fitness, strength, flexibility and health Subscribe to our weekly Fitness Newsletters and please pass on details of our classes, my website, newsletter and encourage friends and colleagues to join us, thanks.

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

Susan x
www.complementaryfitness.co.uk

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