This month’s issue:…
- ‘Fit to Ride’ Workshop
- What’s in Season at the Allotment
- Easy Seasonal Recipe: Rocket Salad
- Fad or Fab: Blood Pressure Monitor
- Article: The Evolution of Aches and Pains
- And Finally… Fundamentally Good Skincare
Hello healthy people,
We’re nearing the longest day of the year, and also nearly halfway through 2014. Time flies! If you haven’t got your ‘new year’ fitness programme up and running yet, perhaps you need the help of a fitness professional. I currently have off peak (weekday daytime PT sessions) available, see the Griffen Fitness website for prices.
‘Fit to Ride’ Edinburgh Festival of Cycling workshop
6.30 – 8pm Thursday 12 June, Griffen Fitness studio, £10
You look after your bike, but do you look after your self? Following booked-out workshops in 2013, I’m presenting a more in-depth look at how you can maximise your fitness and nutrition both on, and off the bike. Free healthy nibbles, and only eight tickets left…
Email me for your ticket, or call 07743 741 088.
Also in the fitness studio this month will be an exhibition of Exercisations for Leith Festival. Launching on the morning of 14 June (when the Leith Festival parade passes by the studio), it’s a selection of unique illustrations and fun inspirations to aid exercise motivation.
You can either pop by for a cuppa and an eyeball between 11am and 1pm Saturday 14 June, or come to the official ‘open studio’ the following Saturday, 21 June 12pm to 6pm, where we’ll be kicking back and relaxing and enjoying a broadcast of the accompanying poetry that compliments each art piece.
Coco the Fitness Pug Update
This is really just an excuse to include this gorgeous portrait of Coco waiting to welcome you into the studio (photograph by John Harfield of Leith Walkers fame). She is now four and a half months old and has started puppy training classes. She’s at the stage where she will happily sit on her cushion for the entire workout, ready for a pug hug at the end. Thanks to all my clients who have assisted in her training. Coco will be a bonzer studio dog for years to come. You can read more about her adventures in my latest Leither magazine article.
What’s in Season at the Allotment
It’s peak sowing season and over the last couple of weeks we have planted peas, beans, sweetcorn, broccoli, lettuce, spinach, spring cabbage, potatoes, courgette and leeks. Every inch of the plot is full! We’re not harvesting that much at the moment though, only rhubarb, rocket, lettuce and herbs. Next month we should be bringing home many more spoils from the earth…
Easy Seasonal Recipe: Rocket Salad
A simple salad of rocket leaves fresh from the plot is a pure pleasure. I’m happy with a bowl of washed rocket drizzled with some top quality balsamic as a side dish, however if you want to make a meal of it, add some protein. I like to add a crumble of feta cheese and maybe a sprinkle of toasted pine nuts.
Rocket can easily be grown in a window box or pot in the kitchen, and you can harvest the leaves from when they are very small. Rocket is an excellent source of antioxidants and vitamins, a good source of many minerals and helps toward your iron requirement for the day. I always have a bag in the fridge (currently allotment-grown) and add a handful garnish to many meals for added nutrition and taste. So get rocketing today…
Fad or Fab… Blood Pressure Monitor
I offer a blood pressure measuring service as part of the Better at Work roadshow. Many people who have had their blood pressure measured at lunchtimes have commented that it’s reading higher than usual. Your blood pressure varies throughout the day and is dependent on many factors, including stress, caffeine, salt intake and nervousness (white coat syndrome). For this reason I recommend that they also have their blood pressure measured first thing in the morning, before any pesky distractions stress them out (and before coffee).
Good quality blood pressure monitors have come down in price over the last decade, and if you (or your GP) is worried about your blood pressure, I recommend monitoring your own at various points of the day. Many GP’s are quick to prescribe blood pressure medication, when often (actually usually) some aerobic exercise and better nutrition can naturally bring BP down. I use an Omron branded BP monitor, but as you can see, Boots have a wide variety. A useful device to have if you have a pesky GP trying to put you on meds that you’re not sure you need.
Next month: Nutribullet review
Article: The Evolution of Aches and Pains
I have been personal training for nearly a decade, and over that time the nature of many client’s aches and pains has evolved. Initially I saw numerous sore wrists from using a computer mouse, then, as technology evolved, ‘laptop shoulder’ where continual use of a badly positioned laptop resulted in a frozen shoulder. Nowadays I’m seeing more and more tight hips as more people spend both their work and leisure time sitting. Our anatomy was not designed for sitting for long periods of time, and continual sitting for many hours can have health risks. This excellent 3 minute clip explains all.
An average office worker will spend at least 9 hours a day sitting (7< hours working, plus sitting when commuting / driving) without even considering ‘leisure’ sitting in front of TV / social media in the evening. Tight hips are a real problem for many people, especially when getting into running; too much sitting shortens the hip flexors (front bit of the hip, where your legs join your torso). When you stand up, your hip flexors lengthen. Standing more is one solution, regular hip stretching is another.
If you suffer from tight hips, you might be interested in a one-off PT session where I can show you a range of exercises you can do throughout the day and ways to help avoid the pain recurring.
And Finally… Fundamentally Good Skincare
Your skin is the largest organ of your body, and reflects your inner health. Recently I was lucky enough to trial natural skincare brand Elemental Herbology. Here’s the blog post.
Have a happy and healthy summer,
© Copyright all material Tracy Griffen 2014