- An Autumn Challenge
- Studio Update
- Seasonal Recipe: Very Easy Pasta Sauce
- Article: Staying Younger, Longer
Hello healthy people,
Welcome to autumn! The leaves are turning and the days getting shorter, so it’s important that you’ve got a regular exercise programme up and running before winter hits. Personally husband Andy and I are doing the October ‘Your Mile’ Challenge. You can choose 30, 50 or 100 miles to complete running / walking in the month. Submit your tracked mileage at the end of the month and receive a bling medal. It’s a great motivation to get running regularly and I personally believe that these online challenges will become more popular in the future. I’ll just have to remember to switch Strava on when I go running – you know that feeling you have when you’re halfway through a run and remember that you’ve not switched your tracker on? That’s me!
Fitness pug installed – check
New logo – check
New website – check
Renovated shopfront – check
There’s more to running a fitness studio than simply running. We care about your customer experience, which is why we also now offer complimentary towels and bottled (or filter jug) water to all visitors. I also like to tailor the room temperature to individual requirements to ensure you’re totally comfortable whilst you’re pushing yourself, so do let us know how you like it…
Healthy Seasonal Recipe: Very Easy Pasta Sauce
No need to be fancy with cooking. A simple tomato pasta sauce doesn’t take much effort, but is very tasty, and also very good for you. This is because the cooking process brings out more of the lycopene in the tomatoes, which is an excellent antioxidant. Exercise can cause oxidative stress on the body, so it’s important to eat lots of fruit and veg. This is a recipe I’ve been doing since my student days (it’s also very cheap).
1 onion, chopped finely
1 – 3 clove garlic, minced
Dash olive oil
Handful chopped sun-dried tomatoes or olives
Lots of your favourite chopped fresh herbs (or a Tbsp dried mixed herbs)
4 – 8 mushrooms, finely sliced
1/2 courgette, finely sliced
1/2 red pepper, finely chopped
Tin chopped tomatoes
– Saute onions and garlic in oil on a medium heat.
– Turn heat down and add chopped vegetables with sun-dried tomatoes / olives and herbs. Cover, and allow to cook for 5- 10 minutes, stir a bit.
– When the veg have pretty much cooked, then add the tin of tomatoes.
– This can be ready in five minutes, but if you have a bit of time, let it bubble on a low heat to reduce and intensify the flavour.
– Serve with your favourite pasta. Delicious!
Article: Staying Younger, Longer
You are never too old to get moving… As we get older, there are changes in our bodies that mean an exercise programme needs to be adapted accordingly. Our muscles and connective tissues become less pliable and we also lose muscle mass as we age. Posture and balance can become compromised, and bones can also become porous and brittle (osteoporosis). Whilst we can’t turn back time, we can help slow the ageing process with regular sensible exercise.
An exercise programme for a 20 year old looks quite different to a programme for an individual in the 80’s. Younger folk need to do more jumping, move faster and general push their bodies. Young bodies recover from intense exercise quicker than older folk, which is why you generally see young athletes. Interestingly, older people often excel at ultra-distance events (longer than a marathon).
I often put together exercise programmes for clients who are 80+ years old, and they include chair exercises (from a seated position), light weights, leg strength and posture and balance. For some people, being able to get down on the ground and back up again is a goal. If you are elderly and fall down, it’s good to know that you have the strength to get back up again. Climbing stairs can become more difficult as we age, and getting around the house can become a challenge. Lower impact strength exercises are important in helping keep good muscle tone. Doing an exercise programme can be really helpful in ‘actions of daily life’, also known as ADL’s.
Flexibility and stretching regularly is also important for posture and keeping muscles pliable – they will be less likely to get damaged if stretched regularly. Measured exercise is also essential for rehabilitation after a knee or hip replacement. Most importantly you need to maintain your range of movement.
There was recently a BBC TV series on ‘How to Stay Young’ – the premise of the show was examining individuals nutrition and exercise, both of which are important in ageing well. So get moving and feel younger!
Have a happy and healthy October,