Fitness Newsletter 7 July

We’re on holiday again this week but join Nicola’s new Metafit and Ab Blast class on Thursday 6.30pm in Dreghron Loan Hall, Colinton.
I look forward to seeing you in our summer Complementary Fitness classes next week from 15 July
for 6 weeks of Summer, All level classes for men and women 15 July-22 Aug
Commit to working out with us to achieve your health + fitness goals
£5 pay as you go classes.

HEALTH and LIFESTYLE

Something to think about
Success is the sum of small efforts, repeated day in and day out.

The energy required by body cells to function normally is produced in mitrochondria – tiny ‘energy factories’ in the cells. Some have more mitrochondria than others because they need more energy eg the heart, liver and skeletal muscles have thousands more than skin cells. Our bodies take in food and oxygen and the mitochondria turn them into energy. Every stage of energy production is dependent on a range of nutrients including vitamin C, the B vitamins, lipoic acid, magnesium and iron. Make sure that you eat well to get a wide range of vitamins and minerals (as well as protein, carbs and good fats) from your food. Illness, stress and smoking depletes nutrients from the body so you may need to take a good multivitamin/mineral to top up.

Forget ‘5 a day’ – 7 portions of fruit and vegetables are what you should now be aiming to eat each day to increase your chances of living longer according to scientists from University College London. According to the research, vegetables can make a bigger impact on the ageing process than fruit.

Did you know?
that although there are no Complementary Fitness classes this week, you can still go along to a new Metafit bodyweight training class on Thursday at 6.30pm in Dreghorn Loan Hall. It’s a 30 minute fat burning class that keeps on working taught by Nicola Cockburn which helps to increase your metabolism. You’ll do various exercises which are timed then have a brief rest and continue. Nicola started the class last Thursday and I know that 2 or 3 of you that went along last Thursday (thank you), really enjoyed it. After Metafit, can also opt to stay for a 15 minute “Ab Blast” session after so that you continue to strengthen your core muscles. Metafit is £4 and both classes costs £5. Please take your determination, a mat and some water and I’ll see you there next Thursday too.

that doing regular aerobic exercise in your 20s can help to ward off cognitive decline in middle age according to a recent study. Around 150 minutes a week is what the experts recommend with running, swimming and biking being good summer options.

that bone tissues are constantly broken down and built up throughout our life. However, as we get older, the process of breakdown accelerates and we start to lose bone and muscle mass. But because bones and muscles are living tissue, it is possible to slow down bone loss through exercise, especially strength and resistance training (using weights).

that lots of research shows that green tea may help lower levels of ‘bad’ cholesterol as well as increasing longevity. Now, a recent study shows it may also help to improve working memory, it is hoped this could lead to new treatments for cognitive problems.

that a teaspoon of cinnamon on your breakfast cereal can help control blood sugar levels.

that a good night’s sleep is restorative and triggers production of growth hormone vital for healthy ageing. Studies show that lack of sleep raises inflammatory markers in the body that can contribute to premature wrinkles and a host of diseases. According to research, you need no less than 7 and no more than 8 hours a night. Reduce your intake of caffeine and alcohol and try not to eat for at least 2 hours before bedtime. But if you can’t sleep, avoid sleeping tablets as they can have side-effects and leave you feeling groggy.

Advance Notice: Craiglockhart Large Hall is being painted the week of Tue 12 August and as the hall is unavailable that week, there will be no class that night, sorry.

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

I look forward to seeing you next week,
Susan x
www.complementaryfitness.co.uk

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