Griffen Fitness - Newsletter

April newsletter

Greetings healthy people,

Firstly, a big plug. The summer WeightShed boot camp will take place at Stewart’s Melville College from June 29 to July 3. Our winter boot camp was a huge success with all participants having lost weight (and continuing to do so after the camp). “I had very high expectations for the WeightShed Boot Camp and I am delighted to say that they have been exceeded!” really sums up the extraordinary week – the campers worked very hard, and Life Coach Eilildh Macdonald-Harte and I poured all our effort and expertise into it. I truly believe it to be the best weight loss course on offer in Scotland, so come see for yourself!

Places are limited to 12 spaces only and you will receive a £100 booking discount if you book before the end of March 2009, see the WeightShed Boot Camp website for more information and to read the testimonials in full.

One click to enter
10km BUPA Great Run - http://entry.greatrun.org
5km Race for Life - http://www.raceforlife.org

What’s in Season for April
It's good to eat seasonal fruit and vegetables, so here's a list of what's in season locally:
Asparagus, broccoli, beetroot, carrots, cauliflower, leeks, mint, parsley, purple sprouting broccoli, radishes, rhubarb, spring onions

Easy Recipe: Edamame Salad
You may have come across edamame (soya) beans in their pods at a Japanese restaurant. If you're a fan you'll be pleased to note that Chinese supermarkets, and increasingly, conventional supermarkets, stock frozen edamame beans (look for Birds Eye Soya Beans in the freezer department if you’re in a conventional supermarket).

Soya beans are great as they contain a whopping 14g protein per 100g and only 3.8g fat. They’re truly a hero low fat high protein food, and also really versatile. I’ve been simply boiling mine and serving as a side dish, but here’s an exciting salad that tastes even better the day after you’ve made it:

500g edamame, fresh or frozen, cooked until tender
1 carrot, grated
1 shallot, minced

Dressing
50mL rice wine vinegar (from a Chinese grocers or in the Chinese section of the supermarket)
2 Tab olive oil
2 Tab coriander, chopped
1 Tab light soy sauce
1 Tab honey
1 tsp lemon juice
1 tsp salt

-    Combine the cooked and cooled edamame with the carrot and shallot in a bowl
-    Whisk together the dressing ingredients and pour over the salad.
-    Toss well and refrigerate for at least two hours.

Resisting Temptation Hint of the Month: A Simple Way to Cut Calories
Do you like things sweet? How much sugar do you add?
Try halving that and half your calories.
You may not even taste the difference.

Fad or Fab: Water Weights
Water Weights, or aquabells as they are sometime known, are water filled dumbbells. If you have ever wanted a workout on the move, or if you move house a lot, these could be for you! I bought mine from an internet mail order company for the princely sum of £7.99 plus £2.99 postage. I have included to the left a photo of the weights from the website, and a photo on the right of the weights in situ. Notice that they are a funny shape. If you are hung up on appearances, they probably aren’t for you. The interesting thing is that these weights actually work rather well. As a client said to me, “you can just add more water as you get stronger”. I like that flexibility in a weight. The more traditional metal dumbbells are more expensive and also heavier to shift and store. Whilst water weights look a bit silly and take some time (5 minutes each) to fill, these are one of the better obscure fitness innovations I’ve reviewed recently. Tentatively fabulous!

Try Something Different: Seize the Day
As the days are getting longer, most people are naturally filled with more energy. Almost like coming out of hibernation, now is the time to think of what challenges you’d like to take on over the summer of 09. My personal challenge this year is competing in the Rat Race with husband Andy and friend Ian.

Part of the Rat Race is abseiling, something I’ve never tried, and also being slightly vertiginous, have never desired. So two weekends ago it was time to bite the bullet and try dangling off a cliff. We’re lucky enough to know a climbing instructor Daz, who took us out to Haddington Law to have a go. Daz was a fabulous instructor, very patient and knowledgeable, and I have to say, not many people would have been able to coax me to walk backwards down a 35 metre drop. But you know, dramas aside, I did it. And the adrenaline that I experienced during and after was like Alton Towers multiplied by ten. So go on, seize the day, so something that scares you silly and FEEL ALIVE!

Alien Rock in Newhaven and Ratho Climbing Centre both offer climbing tuition and you can try abseiling at Ratho.

Article of the Month: Cycling, not just for kids
In an age of cost cutting and thinking green, cycling is officially cool. It’s also the quickest way to get around Edinburgh. From the Grange to Newtown in 17 minutes, or Leith to Blackhall in 25 minutes, cycling avoids the dreaded road works, is free (once you’ve got a bike), is carbon neutral and as an added bonus, gives you nice legs.

Commuting to work by bike is an easy way to enjoy some pulse-raising cardio exercise every day. If you’re worried about getting hot and flustered, remember that the more you ride, the easier it gets. If healthy glowing cheeks isn’t your look, spend a couple of minutes when you arrive at your destination catching your breath. I use the time to disrobe my cycling gear and stuff it into my helmet. My solution for helmet hair is to wear a hair band when cycling and then clip it up when I arrive.

According to www.bikebelles.org.uk, “Regular cyclists tend to have the fitness levels of someone 10 years their junior. Moderate pedal pushing burns up to 500 calories per hour, which is more than walking or swimming. So, a 20 minute bike ride to work could earn you a cappuccino, a bar of chocolate or a 175ml glass of wine.”
OK, so I’ve convinced you to jump on a bike, here are some things to be aware of:

- Visibility in Edinburgh is often low, so invest in a high viz jacket or waistcoat. It makes all the difference and cars give you noticeably more room. Fluoro is bound to come back into fashion soon… Or just consider yourself a hangover from the rave scene.

- Buy a Spokes map of Edinburgh to discover hidden cycle paths – at www.spokes.org.uk or from your local bike shop.

- Use your manners and your bell on cycle paths. Pedestrians will not hear you approach from behind, and a ‘thank you’ when passing is always appreciated.

- If you’re bike is coming out from winter hibernation, get it serviced. Working brakes can make the difference between stopping and a smash.

- Enjoy your new-found freedom!

And Finally… Get Happy! :)
There’s so much bad news in the world that it’s refreshing to see someone bucking the trend. I’ve recently subscribed to Sylvia Tillmann’s Happiletters, and enjoy good news in my inbox every Monday morning. You can have a peek at her website at www.wanttobehappy.co.uk

and if you subscribe over the next week, you’ll receive an article on Exercise and Happiness in a future Happiletter.

Have a happy and healthy start to spring,

:)
Tracy

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April newsletter