Griffen Fitness - Newsletter

February newsletter

Hello healthy people,

Welcome to the Chinese year of the fire dragon, apparently a good year for doing things. So if you need an excuse to get into regular exercise, surely a dragon is good motivation. If you need more than a dragon to motivate you, then some personal training sessions will get you going. I currently have some weekday availability from 7.30am to 5pm (Monday to Wednesday evenings on a waitlist). We also have Raymond offering personal training in the studio on weekends and Thursday evenings (when I rest my legs). Email me if you’re interested in booking in some PT sessions. Results guaranteed.

Fancy going it alone? Then check out the Healthy Living Yearbook, only £9.99 from www.healthylivingyearbook.com or from a local retailer:

Edinburgh Physiotherapy, 36 Henderson Row, http://www.edphysio.com
Edinburgh Shiatsu Clinic, 40 Comiston Road, http://www.edinburghshiatsuclinic.co.uk
Elvis Shakespeare, 347 Leith Walk, http://www.elvisshakespeare.com
Hanover Health, 40 Hanover Street, http://www.hanoverhealth.co.uk
Inner City Sanctum, 240 Leith Walk, http://innercitysanctum.co.uk
La Cerise, 199 Great Junction Street, http://www.lacerise.biz
Leith Cycle Co, 276 Leith Walk, http://www.leithcycleco.com
Real Foods, 37 Broughton Street & 8 Brougham Street, http://www.realfoods.co.uk
Robert Stone Therapeutics, 27 Montagu Terrace, http://www.robertstonetherapeutics.co.uk
Sublime Hair Design, 16 Grassmarket, http://www.sublimehairdesign.com
Word Power, 43 - 45 West Nicholson Street, http://www.word-power.co.uk
Waterstone's, Ocean Terminal, Fort Kinnaird, Cameron Toll, George Street, West End

Please do let me know if you can think of any organisation / outlet who might be interested in stocking the Healthy Living Yearbook.
Read the recent Scotland on Sunday newspaper article here.

Dates for Your Diary
Saturday 11th February 10am – 1pm, Leith Links: Leith Links Clean up and Good Gym pilot.
http://www.greenerleith.org/greener-leith-news/2012/1/29/event-leith-links-childrens-orchard-volunteer-day.html

Saturday 3rd March 10am – 5pm, Merchant’s Hall: Healthy Lifestyle Event. Talks, stalls and a goody bag (if you’re early).
http://www.hanoverhealth.co.uk/news_events.html

What’s in Season at the Allotment
It’s lean times doon the plot. Our land cress continues to survive under a polytunnel, and the pak choy is also soldiering on. We’ve decided not to force our rhubarb (where it’s put under an upturned terracotta pot to block out the light, resulting in sherberty pink stalks), however you can buy lovely forced rhubarb at the moment from Tattie Shaws (top of Leith Walk). Tattie Shaws also has quince, figs, Seville oranges and chicory in at the moment. For more of what’s in season, check out www.eattheseasons.co.uk

Easy Seasonal Recipe: Pear, Walnut and Blue Cheese Salad
This makes an impressive starter, or you can oomph it up and present it as an open sandwich on rye for lunch.

(Ingredients are per person)
½ large ripe pear per person; washed, halved, cored, thinly sliced lengthwise
30g per person crumbled blue cheese
Small handful walnuts, toasted, coarsely chopped
Handful land cress, rocket or other flavoursome leaves

for the dressing
squeeze lemon juice
½ tsp Dijon mustard
½ finely sliced spring onion
1 tbsp olive oil

-   For best taste, ensure all ingredients are at room temperature (not fridge cold).
-   Arrange the sliced pear artfully on a plate, and sprinkle with nuts and cheese.
-   Shake the dressing ingredients in a jar, and drizzle over salad.

Resisting Temptation Hint of the Month: Eat Eastern
Have you been trying to cut down on alcohol after an indulgent festive season? Many people cope with their annual January detox by becoming hermit-like in the new year and avoiding social situations.

Most of Edinburgh’s nightlife revolves around pubs, so try an evening at one of a growing selection of Asian restaurants. You can enjoy a healthy meal (usually with a limited dessert selection so little temptation there), and the best thing is that it’s unlikely you’ll be pressured into drinking alcohol with it. I like going out for Japanese food and drinking green tea. A mango lassi makes a perfect accompaniment for a curry. Cheap and cheerful, you can have a culinary evening out and stick to your good 2012 habits.

Fad or Fab: Foam Roller
More than one physiotherapist has recommended that I invest in a foam roller for the studio. ‘Must haves’ always arouse suspicion in me; “do I really need this?”. More often than not I discover after purchasing aforementioned essential kit that it does a similar job to something I already own. Not so the foam roller. Foam rollers are increasingly being used by physios and massage therapists to roll out muscle tension and tightness. Lying side on a foam roller and rolling up and down along the outer thigh is an effective method of loosening tight TFL and ITB (tensor fascia latae and the iliotibial band, the other thigh and hip muscles), a common ailment. Hip and back twinges can also be rolled out in similar way. Fab.

Class of the Month: NIA (Non Impact Aerobics)
It was circuitous set of circumstances that lead me to the Salisbury Centre one chilly clear Saturday morning. I had come to try NIA, a new style of fitness that is growing in popularity around the globe. It’s a pre-choreographed exercise class that uses elements of martial arts, fitness training and body awareness to help participants on ‘the road to self-discovery’.

I was slightly sceptical to start, however instructor Lin made me feel comfortable, and my initial reluctance transformed to enthusiasm. Whilst choreographed, the movements were ‘loose’ enough to not worry if I was keeping time or not. Here was an aerobics class that wasn’t focused on precise movements, but instead on releasing tensions and moving for the sake of moving. In fact as the focus is centred on the own body, rather than external stimulus, it’s kind of like dancing around your kitchen when no one’s looking. I tried not to be embarrassed about the jazz ballet element of leaping around the room barefoot, frolicking, if you will. It was bloomin’ good exercise.

Lin is running another NIA taster at the Salisbury Centre 10am Saturday 18th February for £6. You can email her at lgrahame@macace.net to book in. I’ll be there... with legwarmers on!

Article of the Month: A Healthy Glow

daffodils

Want to look younger and have clear skin? Get outdoors, get some exercise and get your blood pumping. One of the most immediate results from an exercise programme is that your skin can become clearer almost immediately. Increased cardiovascular (pulse raising) exercise gets the blood pumping around the body. More blood and oxygen pumping to the skin as well. This helps nourish the skin, and also assists in removing waste products, including free radicals. Aim for at least three sessions of 30 minutes or more weekly. Work at a pace where you feel slightly breathless, and yes, even a bit pink in the face.

In addition, try to drink around 2 Litres of water a day. Get in the habit of sipping water (or herbal tea) throughout the day and your skin will thank you. Simply drinking more water helps flush toxins from the body. Combined with exercise, this process is speeded up. Drinking more water also helps speed up the metabolism, which is how fast calories are burnt. Good hydration is essential for plump-looking healthy skin.

Eat fresh! Eat the freshest food possible. Even better grow your own. Even if you only have a wee patch of communal garden, see if you can grow some herbs and salad leaves. Fresh green leaves are full of nutrients, and offer numerous health benefits. Gardening is good exercise and you can use your herbs in cooking or herbal teas. Try to eat fresh fruit and vegetables or nuts and seeds (full of lovely oils, great for strong shiny hair and nails) as snacks instead of processed rubbish.

Exercising outdoors can be harsh on the skin, so remember to wear sunscreen. Your skin is a reflection of your internal health. Look after your internal wellbeing and your skin will reflect this.

This article was originally posted on Sandra's Beauty Balm blog as a guest post at http://bbalm.blogspot.com/2012/01/get-healthy-glow-guest-post.html

And Finally.... Auld Reekie Roller Girls
After my NIA class (reviewed above), and in complete contrast, we ventured to Meadowbank Stadium to watch a local bout of the Auld Reekie Roller Girls. These girls are a bunch of tough lassies that skate on old school 4-wheel skates around a circular track. The basic idea is that 'Blockers' attempt to knock over 'Jammers' in frenetic two minute bouts. It’s highly entertaining, especially when they ham it up for the audience. It’s all coated with a veneer of Americana, however my guess is that Edinburgh audiences are quieter than Stateside counterparts. The Roller Girls have done amazingly well in promoting the derby, which has grown in size dramatically (they now have 3 teams), has a loyal fan base, and a comprehensive fixture list at www.arrg.co.uk Go roller grrrs!

Have a fab February and I'll email you again in March,

:)
tracy

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Contents

February newsletter