Griffen Fitness - Newsletter

September newsletter

Greetings healthy people,

I hope you're having a good festival month and getting out and about despite the persistent drizzle! One thing I notice through spending so much of my time outdoors, is that it may be wet, but at least it's warm. Is this the sign of a changing climate I wonder? Register of Exercise Professionals

Meteorological musings aside, it has been another busy month. I'm not only registered with Fitness Scotland, WABBA (World Amateur Body Building Association), FSB (Federation of Small Businesses) but now also REPS, the Register of Exercise Professionals at Level 3 – Advanced Instructor. I don't think there are any other organisations I can possibly register with.

If you like what you read in this newsletter, then tune in to the very fine Leith FM (tune in online or on 98.8 FM) at 3pm on Monday 1st September for my first monthly instalment of 'Healthy Living in Leith' – a lifestyle programme with lots of ideas to get you moving.

What's in Season for August / September

It's a great time of year to eat seasonal fruit and vegetables, so here's what's in season now:

VEGETABLES
Artichoke, aubergine, beetroot, broad beans, broccoli, carrots, courgettes, cucumber, fennel, french beans, garlic, kohlrabi, mangetout, new potatoes, onions, peas, potatoes (maincrop), radishes, rocket, runner beans, sorrel, spring onions, turnips, watercress

FRUIT
Apricots, blackberries, blueberries, cherries, gooseberries, kiwi fruit, loganberries, melons, raspberries, redcurrants, strawberries, tomatoes

Easy Recipe: Healthy Potato Salad

When I was a kid, my Mum used to make the best potato salad in the world. As an adult I have come to realise that it was because she was generous with the mayonnaise! Mayonnaise is sinfully full of fat, so I have had to come up with my own healthy alternative. This is adapted from a recipe on the Potato Council website – your one stop shop for all things potato. For instance, did you know that 2008 is the International Year of the Potato in Peru? Or that potatoes with their skin on are a good source of fibre?

500g potatoes (waxy or new)
250g natural yoghurt. I like Pakeeza brand from the Indian supermarkets, as it is a more 'savoury' yoghurt
½ lemon, juiced
Handful of mixed chopped herbs (parsley, rosemary, dill, whatever you like!)
Ground pepper

-              Wash, then chop the potatoes into chunks and boil until tender, drain and cool. I like to leave the skin on as it's very nutritious (and tasty), but peel if you must.
-              Mix remaining ingredients in a bowl and toss in the cooled potato chunks
-              This keeps OK in the fridge for a day, so is good to take for lunch.

Resisting Temptation Hint of the Month

Avoid evening television and all the advertisements for chocolate and snack food! Do something constructive, like go out for a walk, read a book or pack a tasty lunch for the next day… Once you have weaned yourself off your evening tellie fix, you'll wonder how you wasted so much time in front of the box.

Fad or Fab: Rubber Resistance

Most people imagine resistance work as weight training in the gym – lifting heavy weights and bulking up. In fact, we all should do some resistance work to strengthen our muscles and joints, but not everyone likes working with metal weights. As I cycle everywhere, a full set of weights isn't practical. Instead, I use something else. Rubber!

Resistance tubes and bands offer a great option for toning up but not bulking up. Any exercise you can do in a gym, you can do at home with rubber resistance. Pictured is the green Pro-tube and a selection of different coloured (and therefore different resistance) Pilates bands as well as a couple of exercise illustrations. If you'd like to learn how to make the most of rubber resistance, book in a session and I will show you how! You can also purchase Pilates bands (£6) and Pro-Tubes (£8) from yours truly. Totally fabulous and perfect for a workout anywhere…

Try Something Different: Get Hoopy!

Did you know 8 / 8 / 2008 was World Hoop day? Hula hooping is an excellent way to get your heart rate up and tone the tummy area. I have a weighted 'dance hoop' that I use with my clients, but you can also go to hooping classes run by a most excellent hooper and dance teacher, Fiona Blair. She's running classes at the Edinburgh University Centre for Sporting and Exercise until early September, and then at Dance Base from mid September onwards. It's a fun workout and you'll be amazed at the muscles you feel in your abs… See www.edinburghhooping.info for more information.

Article of the Month: It's all about Rhythm

boombox Exercise and music are made for each other – they go hand in hand and have always done. Why is this?

In my experience music encourages my clients work harder, especially when it's their choice of tunes. I have an early morning client who always used to row the same distance (somewhat reluctantly) as a warm up. One morning I insisted he put on some of his favorite music blaring through his lounge room speakers. His rowing speed increased by at least 10%, just because as he "forgot that I was rowing as I was enjoying the song so much!" That kind of statement is gold dust to a Personal Trainer, and now I view good music as an integral part of any workout. A close friend of mine agrees that she has improved her run time simply by popping on some headphones.

If you break it down and think of the structure of music as a series of rhythmical beats, it starts to make sense. The idea of listening to a beat that mimics the tempo of what you're doing ensures that speed is maintained, and almost as importantly, that you're in an 'up' mood… or relaxed if you're listening to mellow chill out music when stretching.

There are times where music can be distracting, for instance if learning a new movement, or when it's so loud it's dangerous (think of cyclists or joggers oblivious to the outside world with headphones on). Also sometimes it's nice to listen to the world around you. However it's fair to say that they right choice of music can motivate you to push yourself further than you're used to.

Recently the availability of portable music devices has come on in leaps and bounds. Instead of a cumbersome cassette walkman or CD player (that always used to skip), I now have an iPod which is not only compact, but also allows me to dock the player on other people's docking stations.

So you don't need to prance about in lycra and leg warmers to appreciate the power that music can give your workout. Get funky!

…And Finally: The Roots of Breakdance

Speaking of exercising to music, have a look at this energetic Youtube video for some inspiration.

Enjoy the rest of the Olympics, and please feel free to email me if you have any suggestions for future newsletters.

:)
Tracy

Tracy

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Contents

September newsletter