Yoga with Janie

04/06/2026

I wanted to briefly talk about stretching and why it’s so important for maintaining flexibility, mobility, and overall physical function.

I often hear from clients that they don’t include stretching in their weekly exercise routines, or they only do it occasionally. However, regular stretching is incredibly important and, in my opinion, is just as important as other forms of exercise.

Some of the key benefits of stretching include improved range of motion, reduced muscle stiffness, better posture, and a lower risk of injury.

Stretching can also help you sleep better, reduce tension, and improve how your body feels day to day.

For these reasons, I encourage everyone to make stretching a regular part of their routine, ideally at least a couple of times per week as a minimum.

Janie 🙏

03/06/2026

Yoga gets your blood flowing.

More specifically, the relaxation exercises you learn in yoga can help your circulation, especially in your hands and feet.

Yoga also gets more oxygen to your cells, which function better as a result. Twisting poses are thought to wring out venous blood from internal organs and allow oxygenated blood to flow in once the twist is released.

Inverted poses, such as Headstand, Handstand, and Shoulderstand, encourage venous blood from the legs and pelvis to flow back to the heart, where it can be pumped to the lungs to be freshly oxygenated.

This can help if you have swelling in your legs from heart or kidney problems.

Yoga also boosts levels of hemoglobin and red blood cells, which carry oxygen to the tissues. And it thins the blood by making platelets less sticky and by cutting the level of clot-promoting proteins in the blood.

This can lead to a decrease in heart attacks and strokes since blood clots are often the cause of these killers.

Do something different and give it a try!
NOTE...Always practice under guidance of experienced coach 🙏

02/06/2026

30/05/2026

Perimenopause can lead to hormonal changes that affect weight, muscle mass, and bone health. Staying active through regular cardio and strength training helps maintain a healthy weight and preserve muscle.

A protein-rich diet, with 25–30 grams of protein per meal, supports muscle maintenance and recovery. Adequate vitamin D and calcium are essential for bone health, while a nutrient-dense diet rich in fruits, vegetables, healthy fats, fiber, and lean proteins can help manage symptoms and support overall wellbeing. By combining healthy eating with regular exercise, women can reduce the impact of perimenopause and maintain their health as they age.

NEW CLASSES
Outdoor Fitness
Saturday 8.45am at Kings Park, Dalkeith

Pilates
Saturday 10.15am at Cranstoun Footcare Pathhead

Yoga
Monday 6.20pm at Dalkeith Campus

For booking and further info visit
www.midlothianfitness.co.uk

28/05/2026

Yoga and Hormones

Yoga may support hormone balance by reducing stress (lowering cortisol) and gently stimulating the endocrine system, including the thyroid, adrenals, and ovaries. Poses that open the hips, abdomen, and chest — along with breathwork and meditation — help calm the nervous system and improve circulation.

Helpful Poses
Bridge Pose
Cobra Pose
Butterfly Pose
Legs Up the Wall Pose
Child's Pose

Practice Tips
Morning: Energizing poses like Sun Salutation and Cobra
Evening: Restorative poses like Legs Up the Wall and gentle twists

Practice consistently, even 20 minutes daily
Combine movement with pranayama and meditation for best results
Rest when needed and listen to your body

28/05/2026

You'll never change your life until you change something you do daily. 𝐓𝐡𝐞 𝐬𝐞𝐜𝐫𝐞𝐭 𝐨𝐟 𝐲𝐨𝐮𝐫 𝐬𝐮𝐜𝐜𝐞𝐬𝐬 𝐢𝐬 𝐟𝐨𝐮𝐧𝐝 𝐢𝐧 𝐲𝐨𝐮𝐫 𝐝𝐚𝐢𝐥𝐲 𝐫𝐨𝐮𝐭𝐢𝐧𝐞.⁣
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I'm happy to be back to routine this week 🎉🎉

I used to think I could fly by the seat of my pants, but I’ve found true freedom in my daily habits 💫💫
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28/05/2026

You don't want to miss this.....

Outdoor exercise helps women improve physical fitness, strengthen bones, boost heart health, and increase vitamin D levels.

It also supports mental well-being by reducing stress, improving mood, and increasing energy and focus.

Activities like light weights, running, and outdoor yoga can be more enjoyable and easier to maintain than indoor workouts.

Outdoor exercise may also support hormonal health, sleep, and weight management while providing opportunities for social connection and fresh air.

Join us this Saturday at 8.45am at Kings Park

🔹️All levels welcome
🔹️Women only group
🔹️Your day one
🔹️Conditioning with weights

You can book here....
Www.bookwhen.com/fitness-classes

19/05/2026

New class block starting Monday 25th May at Dalkeith Community Campus at 6.20pm.

This class is suitable for all levels and everyone is welcome....

Yoga supports both physical and mental health. It can improve flexibility, strength, balance, posture, breathing, sleep quality, and help with back pain.

Yoga during menopause can help reduce stress, improve sleep, ease hot flashes and mood swings, support bone and joint health, and improve flexibility, strength, and emotional wellbeing. Gentle styles such as Hatha or Restorative yoga are often most beneficial.

Mentally, yoga may reduce stress and anxiety, improve focus, boost mood, and increase mindfulness. It is low impact, suitable for most fitness levels, and can easily fit into a healthy lifestyle alongside other forms of exercise.

Hope to see you in class.

Janie ☺️ 🙏