Griffen Fitness - Newsletter

December newsletter

Hello healthy people,

Yes, it's getting to that time of year as the days gets shorter and Christmas gets closer. So to celebrate I've included an article on making the most of your festive break. Please note that I will be working right through December, so it's a great time to get cracking on a fitness programme. Also as many of my regular clients will be away I'll have extra availability! Why not do something different this Christmas and get fitter (rather than fatter)?

Gift Vouchers
Q. Do you have someone in your life who would like to be healthier?
A. Give them a 'Fitness with Tracy Griffen' gift voucher for Christmas.

Alternatively, ask for one for yourself! These are valid for one whole year, and can be used for a variety of training (including DIY Fitness course below). All gift vouchers come with extra special presentation and the promise to treat your loved ones gently.

DIY Fitness returning in February 2008

Want to be trim and fit?
Can't be bothered with gyms?
You need DIY Fitness…

Launched last month, DIY Fitness is like having your own Personal Trainer, but in a relaxed small group environment. Over six weeks you will learn how to exercise safely and effectively, and get the figure you really want in the most time effective way possible.

At the end of the series you can expect to feel not only leaner and stronger, but also have your own fitness programme in place specifically designed to fulfil your goals and focus on activities you enjoy.

Due to popular demand, DIY Fitness will be running again in 2008 with small classes of 6 – 10 people. I have two time slots reserved, either starting at 6pm or starting at 7.30pm on Wednesdays.

The special price of £75 includes all six workshops, course material, a pro-tube for upper body toning and yoga belt for stretching. New Years resolution anyone?

DIY Fitness @ Iglu space, Jamaica Street, New Town

Wednesdays either 6pm – 7pm or 7.30pm – 8.30pm
27 February, 5, 12, 19, 26 March, 2 April

For more information or to book in, please email me or telephone 07743 741 088. Please specify if you're interested in the 6pm or 7.30pm start.

What's in Season for November / December

It's good to eat seasonal fruit and vegetables, so here's a list of what's in season locally:
apples, beetroot, carrots, chestnuts, kale, kohlrabi, leeks, parsnips, pears, potatoes, pumpkin, turnips, and parsnips, red cabbage, sprouts, swede.

Easy Recipe – Squash and Sage Risotto

The basis for the recipe was sent to me by one of my first ever clients, Sandra. It's a real treat on a chilly night, and the fresh rocket contrasts with the rich creaminess of the risotto. You can always enjoy half for dinner and save some for your lunch as it reheats in a microwave well.

Serves 4 (or 2 dinners and 2 lunches)

1 large butternut squash
2 Tab fresh sage, finely chopped (dried is OK, but use less)
2 Tab olive oil
25g butter
1 onion, finely chopped
2 cloves garlic, finely chopped
300g risotto rice
1 L vegetable stock
150mL dry white wine or a splash of dry vermouth
2 Tab pine nuts, dry roasted in a pan (optional)
50g parmesan cheese, grated
a few handfuls of rocket

Peel and dice butternut squash into 1cm cubes.
Roast in a roasting dish with olive oil and most of the sage on a medium heat for 15 – 20 minutes until tender.
On a medium heat, melt the butter and 1 Tab olive oil together in a large heavy bottom pan, and sauté onion and garlic.
Add the risotto rice and stir until rice is coated and smells fragrant.
Lower the heat slightly and add the white wine or vermouth to the rice and stir until absorbed.
Add a ladle full of vegetable stock at a time, stirring until absorbed.
When you have used up about a half of the stock, throw in the contents of the roasting pan. You can add a bit of extra sage at this point if you'd like a stronger flavour.
Continue stirring in the stock bit by bit until it is all absorbed and cubes of squash are slightly squished. You can also add the roast pine nuts at this point.
Done! Serve with fresh parmesan and a good handful of rocket sprinkled on top for a fresh texture.

Resisting Temptation tip of the month
One of the easiest ways to boost your metabolism is to eat more earlier in the day. However many of us like to cook a large evening meal. Whether it be habit, tradition, or whether it's the only time of day you have a chance to prepare food, use your time wisely.

When you cook up an evening feast (like the risotto above), try saving some for your lunch the next day. Most offices have microwave ovens in their kitchen and it's a real treat in winter to have a hot lunch. Also this means that you are eating less in the evening and more during the day, which will help burn calories more effectively. And it will make your co-workers drool!

Fad or Fab? Balls! (Swiss balls that is)
Swiss balls are those inflatable balls that look like they belong on the beach. Originally used by physiotherapists, they have become increasing popular in gyms and also in the home. They are fun, but are they any good?

Like many things in life Swiss balls are good for some things and not for others. In my mind, the main purpose of the ball is to help strengthen your 'core', that is, the deep muscles in your torso that keep you upright. Like the PowerPlate and MBT's (both previously highlighted in Fad or Fab), the ball works on the theory of putting the user off balance. That is, you really need to use your muscles to control the ball.

This is great for deep abdominal strength, however it doesn't necessarily translate to being fab for training the rest of the body. In simple terms, if you are doing an arm exercise, chances are you're concentrating so hard on keeping your balance on the ball that you cannot concentrate on the actual exercise. So it's not idead for targeting specific muscles in the body.

In summary the ball is great if used some of the time to strengthen abs and inject a bit of fun into a workout.

Spotlight on Aloe Propolis Creme
I knew nothing about bee propolis until I started distributing Forever Living Products. I still don't know much about it, however have received feedback that the Aloe Propolis Crème is good for all types of skin conditions. A close friend emailed me the following feedback:

"Your aloe and bee cream is really working on my legs - much better that anything else I've tried from doctors! Thank you! I predict that I will be a happy, less scratchy and very loyal customer :)"

So, if you or a loved one has problems with Eczema, psoriasis and dry skin, give it a try!

Try Aloe Propolis crème for £12.96 with free delivery within central Edinburgh. Don't forget that all Forever Living Products come with a 60-day money back guarantee.

Article Of The Month

Festive Fitness (otherwise known as Damage Control)

Like it or loathe it, the festive season is looming. What does it mean to you? Is it a time of catching up with family and friends and the inevitable over indulgence, or a time where you bury your head under the duvet and hope that if you ignore it, it will all go away?

This year do something different by not only refusing to over-indulge, but also by looking after Number 1 (yes, that's you!).

girl running

Some businesses shut down over the festive season, and their employees forced to take a holiday whether they like it or not. If you're not into Christmas, this can be a real drag. If you're in this position, why don't you set yourself a project for the Christmas break? Come back from your holiday feeling like you've achieved something.

On a different level, if you are staying with relatives for a few days surrounded by plates of food that you wouldn't normally eat, make the most of it! Incorporate a couple of daily walks into your festive routine. They don't need to be anywhere specific, but rug up and get outdoors to burn off some of that Christmas fayre. Even just a 20 minute walk around where you are staying will invigorate you and make the whole festive thing less fattening. I call it damage control. It's also a good excuse to get a bit of head space.

Instead of taking chocolate, cakes and booze to festive celebrations, dare to be different and take chestnuts for roasting, clementines and the nicest looking fruit juice you can find. Viva la difference!

So make the most of your festive season, enjoy, but you don't have to over indulge just because everyone else seems to be. If you have time over the festive season and would like to kick start 2008 with a fitness programme, just drop me a line…

And Finally… Do Something Good Today
The Breast Cancer site is having trouble getting enough people to click on their site daily to meet their quota of donating at least one free mammogram a day to an underprivileged woman. It takes less than a minute to go to their site and click on 'donating a mammogram' for free (pink window in the middle).

This doesn't cost you a thing. Their corporate sponsors/advertisers use the number of daily visits to donate mammogram in exchange for advertising.

Here's the web site. Pass it along to people you know.
www.thebreastcancersite.com

:)
Tracy

Tracy

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Contents

December newsletter

What's in Season for November / December