Fitness Newsletter 25 November

A list of all COMPLEMENTARY FITNESS Classes are on the Classes Page
Note that (due to popular demand) on Wednesday 9.30am, we’re having a change from Body Conditioning or Circuit Training and we’re having a Strictly Salsa Workout– come and join the fun.
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 2014

HEALTHY LIFESTYLE

Health & Exercise
The Foam Rolling you should be doing (but probably aren’t)
Why Using A Foam Roller Is So Important – as its name implies, a foam roller is a large “log” made out of foam that helps your body to warm up for exercise and recover afterward. Among its many benefits are: improved circulation, increased blood flow, releases muscle tightness, breaks down knots in your muscles and reduces pain.
Using a foam roller is actually similar to getting a massage – as you roll on it, fibrous tissue is broken down and circulation is boosted, helping to relieve tension and pain. When you perform various exercises with the roller, it also helps to engage your muscles and build strength. Plus, because the foam roller is unstable, using it works your core muscles and helps improve balance. Many people wait to use a foam roller until they feel a tight spot in a muscle, then simply ‘roll’ it out. While this can be effective, it’s a mistake to regard the foam roller as only an occasional fitness tool. You can actually use it daily (even if it’s for just a few minutes) to help prevent trouble spots in your muscles from occurring.
Read more about foam rolling and watch a video of 5 ways that you can ease muscle tension in legs and back at
http://fitness.mercola.com/sites/fitness/archive/2013/11/22/foam-roller-exercises.aspx?e_cid=20131122Z2_DNL_art_2&utm_source=dnl&utm_medium=email&utm_content=art2&utm_campaign=20131122Z2&et_cid=DM33882&et_rid=344474787
We have previously used tennis balls in our classes to ease tight gluteal (buttock) muscles!!

You can buy a foam roller from www.physiosupplies.com – type in ‘roam roller’ in the search bar and you’ll see various sizes, shapes and prices there.
This one is £14.50 and comes with a DVD too
http://www.physiosupplies.com/66fit-epp-foam-roller-black-15cm-x-45cm-dvd.html

Did you know?
that we’re having Pilates by Candlelight classes on Tue 3 & 10 December and also Thurs 5 and 12 Dec – bring your tea lights and holders and after a 40 minutes of a warm up and work out, we’ll then light our tea lights, put the lights off, stretch, relax and release all the pre Christmas tension.

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 2014.

Healthy Recipes
I thought you might like to try these energy balls, they’re really easy to make and a great substitute to calorie-laden truffles. Ingredients make about 30 small balls and you can get all of the ingredients in Real Foods (I should be on commission for Real Foods!!!).
1½ cup pumpkin seeds, soaked 2-8 hours, 1 cup sesame seeds,
1½ cup dates, soaked 2-8 hours, ½ cup cacao powder, ½ cup Goji berries
1 Tbsp Acai berry powder, 2 Tbsp Spirulina, Desiccated coconut for rolling in

Put all the ingredients, apart from desiccated coconut, into your food processor and process until well combined. Roll into equal sized balls and coat in coconut. Serve right away or you can dehydrate them for 5 hours so they last longer and get a dense chewy texture.

Our Fitness Lunch
I’m looking forward to our Christmas Fitness Lunch on Monday 9 December at Howies, Waterloo Place 1pm. There are 21 of us going. 2 weeks today! Let’s work off our lunch in advance by working out in our classes this week and next.

Feedback
Please give me your feedback and comments about classes/how you’re getting on and continue to update me on health and fitness, thanks.

Complementary Therapies
Make an appointment with me for a relaxing or deep tissue remedial + sports massage, reflexology treatment or Hopi candle treatment – my current clients say they benefit from and enjoy their treatments.

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

Susan x

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