Fitness Newsletter 3 October

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 in our all level effective classes for men and women (except pregnancy)
All classes £5 payg & details and times below

A full list of our COMPLEMENTARY FITNESS CLASSES is on the Classes Where/When page – have a look and come and join us this week in Craiglockhart Parish Church Hall and Dreghorn Loan Church Hall and Colinton

HEALTH and LIFESTYLE

Did you know that…
When you least expect it, something amazing will come along, something even better than you imagined – @happsters

Spirulina is packed with protein (4g per tablespoon), it’s rich in nutrients and has significant amounts of calcium, niacin, potassium, magnesium, B vitamins and iron. Spirulina is a great source of B complex vitamins, beta-carotene, vitamin E, manganese, zinc, copper, iron, selenium and antioxidants. It also has essential amino acids (which are compounds that are the building blocks of proteins). Spirulina is a blue-green algae that grows in oceans and you can buy it in powder form or capsules. I add it in powder form (1/2 tsp at a time) in smoothies and chia puddings and always feel the benefit of taking it, it just makes me feel that I have more energy.
It’s (probably) an acquired taste so it’s always best to start with ¼ – ½ tsp if adding it in powder form but you get used to it (I love it) or again, you could take it in tablet form. According to FoodMatters.com, spirulina has been shown to positively reduce the risk of heart disease by lowering “the bad” LDL cholesterol and triglycerides in the body while promoting HDL “the good” cholesterol. Find out more about spirulina on FM.com under Articles, benefits of spirulina. Let me know how you get on.

October is National Walk to School Month & 4-10 Oct is World Space Week, find out more at worldspaceweek.org

Something to think about:
I’ve heard that we lose 5lb of muscle every decade after the age of 30 but that resistance exercise builds muscle strength and tone. Resistance exercise can slow down or reverse the ageing process by building muscle mass and strength, it can raise our metabolic rate and can also build bone which is great if we want to avoid (or help if we do have) osteoporosis. Using either our own body weight, resistance bands/tubing or hand held weights in our resistance training workouts cause the muscles to contract against an external resistance to increase in muscle strength, tone, mass, and/or endurance. Just to let you know that we work out with resistance bands and hand held weights, as well as our own body weight in our Wednesday 9.30am Strength and Toning class and I hope you’ll join us.
resistance-band-stretch-2
resisted-leg-abduction-2

We’ve had great feedback recently from our all our classes re the variety of exercises, options, friendliness, enthusiasm etc and I hope that agree and refer your friends and neighbours etc to join us too, thanks.

I’ve just found a website all about raw chocolate with lots of recipes, brownies, smoothies, truffles, chocolates etc if you click (or copy and paste) elementsforlife.co.uk/blogs/recipes

Quotes that I like:
“Keep in mind that neither success nor failure is ever final.” – Roger W. Babson

“No one can keep you from success except yourself” – Dushun Wang, an 80 year old Chinese man who started going to the gym at 50, returned to the stage at 57 and at 70, really got into working out. At 79 he got his first catwalk and at 80 he’s become an internet sensation after his catwalk show – wow, he looks a-ma-zing! He says that he still has some dreams to achieve and that potential can be explored and that when you think it’s too late, be careful not to let that be an excuse for giving up. What an inspiration.

‘Sometimes hitting Pause is the best way forward’ – the Confidence Garden
&
“In essence, if we want to direct our lives, we must take control of our consistent actions. It’s not what we do once in a while that shapes our lives, but what we do consistently” Tony Robbins

I’ve put this in a newsletter before but it’s good to be reminded that: ‘an arrow can only be shot by pulling it backwards so when life is dragging you back with difficulties, it means that it’s going to launch you into something great. So just focus and keep aiming’. @dailymondo

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!

I look forward to seeing you this week for continued fitness, flexibility and fun

Susan
www.complementaryfitness.co.uk

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