- Testimonial of the Month
- Easy Healthy Recipe: Simple Cucumber Salad
- Article: Effective Exercise for Uncertain Political Times
- Recommended Reading: Shoe Dog
Hello healthy people,
Festival’s over, schools are back and there’s a slight chill to the air. I never used to appreciate autumn, but this year I am looking forward to it, as we’re off to Australia for the festive season. If you’re looking to book in for fitness, do let me know, as I currently have good availability.
Testimonial of the Month
“I have just completed Tracy’s five week programme and loved every minute. I am so impressed with her knowledge and understanding of nutrition and fitness and her ability to tailor the sessions to suit my abilities and needs. She is a real professional, giving me the tools to work at my fitness on my own. I liked the way she would email after a workout with comments and exercises I could do at home. Each session was demanding but fun! I came away each time feeling more confident and more determined than ever to improve. I would recommend Tracy to anyone who is in need of positive and encouraging support to start on, or continue, their fitness and well-being journey.” – Hazel O’H August 2019
Easy Healthy Recipe: Simple Cucumber Salad
A good friend Danny has a polytunnel at her allotment and currently has a glut of cucumbers (see photo). I’ve been making a cucumber a day into the following salad. This is a very simple pickling method, but best eaten fresh, within a day or two.
Seasoned vinegar (I use seasoned gourmet rice vinegar from the Asian supermarket)
– Peel and very finely slice cucumber, pop into a covered container or jar.
– Add around 2 Tbsp vinegar.
– Refrigerate for a few hours or even overnight.
– Toast 1 Tbsp sesame seeds in a dry pan. Agitate regularly so they don’t burn. Allow to cool.
– Sprinkle seeds on top of salad just prior to serving.
Article: Effective Exercise for Uncertain Political Times
Many of us are currently operating with a level of background anxiety and stress about upcoming Brexit and our ever-changing political landscape. But what is the best exercise to banish stress and worry? I have done a lot of research over the years, and have come to the following conclusion: Getting outdoors in a greenspace and getting your heart rate up in the aerobic zone (so you feel puffed, but not absolutely knackered) for at least half an hour is the optimal exercise for the release of dopamine and other feelgood neurotransmitters. For some, this is may be a steady jog, for others, a fast walk will suffice. Walking is truly a wonderful thing to do, and you don’t need special equipment (or even to have a shower afterwards) to do it. Even superfit people should do some walking everyday. In fact, I qualified as a Paths For All Health Walk leader last week, and can see that walking with others is a brilliant thing to do to boost mood and strengthen social ties. Scotland is one of only three countries in the world that has a walking strategy to get more people out and about, to help battle obesity and inactivity that modern life seems to encourage. Go to the Paths For All website to see free group walks local to you – I highly recommend the Citizen Curator walks around Leith, in fact their next walk, Unsung Leith: Women Behind the Scenes is next Wednesday. Another new favourite walk is with the Leith business netwalking group on the last Thursday of each month. Coco loves it too!
I try and schedule in regular walks in between PT sessions. Every Tuesday lunchtime, Coco and I walk up Calton Hill to meet Andy for lunch. Not only do we get a good walk, but being up a hill and seeing all of Edinburgh around gives me a sense of perspective that there’s more to life than what’s going on in Leith! Regular running is good for improving fitness levels – choose a route away from busy traffic (less pollution and traffic lights) and towards wildlife. Running along the coast is very relaxing, and you can even go for a jog on the soft sand at Portobello. Just being near trees and greenspace can also help lower blood pressure and alleviate stress, so go and hang around your local park!
Cycling, swimming and dancing are also excellent stress busters. Take control of your stress levels and work it out!
Recommended Reading: Shoe Dog
A fascinating autobiography from the founder of Nike, Shoe Dog charts the growth of one of the world’s biggest sports brands. Phil Knight uses battle tactics and wartime analogies in business, but still comes across as likeable and personable. The sweatshop stories put me off Nike, so consequently it was fascinating to read his side of the story and about his passion for running, and shoes. This story did motivate me to go into a business meeting and ‘bust some balls’. Be more dog.
Have a happy and healthy September,