You could also add chicken fillets to this for a more substantial salad.
Sadly, this recipe will not be featuring in the INSPIRED cookbook, but it does not mean I cannot share it with you now. Do not hold back on the herbs, use plenty and make extra as the lentils make a great lunch on their own without the salmon, just a dollop of yoghurt.
4 x 225g/8oz salmon fillets, skinned and pin-boned
Salt and freshly ground black pepper
4 slices of prosciutto
Juice of 1 lemon
4 large handfuls of spinach, chopped
2 good handfuls of mixed herbs (flat leaf parsley, basil, mint), chopped
200ml/7fl oz natural yoghurt
We are delighted to introduce Beverley Brooks Dip BTEC L6 Advanced Clinical & Sports Massage to you all.
Beverley trained at the Jing Institute of Massage in Brighton studying Advanced Clinical Massage.
Her holistic approach to a person’s chronic pain is based on the biopsychosocial model of pain.
Having spent several years in Cornwall, working as a full-time massage therapist in a chiropractic clinic, Bev moved back to Gloucestershire in 2020 to be closer to her family and rekindling her love of the Cotswolds.
After a gap in exercise Bev returned to running seriously in 2013 completing the London Marathon in 2018. She is a Samaritan and has worked with Victim Support and Women’s Refuge amongst other charities.
Proud of her northern heritage you will get used to her dulcet tones and Lancashire accent.
Beverley will be available on Thursday 8-12, Friday 9-5, and alternate Saturday mornings
Have you been hitting the gym and counting the calories, but still find you have stubborn fat (particularly around your belly) that just will not shift?
This can be a frustrating problem for many - and particularly for us women when we reach a certain age (around 50!). We exhaust ourselves with exercise at the same time as depriving ourselves of the foods we love, only to see that the pounds are still creeping on and our waistbands keep getting tighter. Feeling fed up, we fall off the wagon and overindulge in our drug of choice (sugar) in its multitude of forms e.g., chocolate, cakes, crisps, white bread etc. The next day we are back to the repeating cycle of guilt, exercise, deprivation and binge……..and on it goes.
The body likes to keep our blood sugar level tightly controlled. Too low and we feel tired, hungry, and weak; but too high and it can create an unhealthy metabolic stress - and so mother nature cleverly releases the hormone insulin to usher the sugar out of our blood and store it safely away. There is a certain amount of storage for sugar in the liver and muscles, but when this depot is full the only option is for it to be converted and stored as fat.
When things are working perfectly, each time our blood sugar goes above a certain threshold, insulin is released, and blood sugar levels fall to within their optimal range. If, however, this happens too often there may come a point when (like the little boy who cried wolf) our bodies stop listening to the insulin signal, resulting in more insulin having to be produced to have the same effect (i.e., the insulin has to shout louder to be heard). This is known as insulin resistance. Menopause and advancing age may also result in increased insulin resistance. With a high background level of insulin which is constantly signalling to the body, it is then almost impossible to burn any of our stored fat.
There are specific nutritional strategies that may help to balance blood sugar levels and increase our sensitivity to insulin.
In addition, aim to eat some protein (the best sources are meat, fish, dairy products, eggs, beans, nuts or seeds) with every meal and snack. This may help fill you up and stave off those emergency carb cravings later!
If all else fails and the chocolate cravings are too strong, aim to swap your favourite milk chocolate for 85% (or higher) dark chocolate - as this has much less sugar. Certain nutrients may also help to increase insulin sensitivity, but a discussion is sadly outside the scope of this short article.
If you are interested to find out more or would like some help, then please make an appointment for a free 20-minute discovery call with me. This can be done through the Personal Best reception or by dropping me an email at firstname.lastname@example.org
With Lockdown restrictions easing and group training permitted, we will look to start circuits on Thursday 20th @ 12 noon and Friday 21st @ 12 noon.
If this proves successful, we will introduce a Stretch class on Friday 28th @ 1pm, with the possibility of a Wednesday Circuit class @ 6pm commencing in June.
Classes will be limited to 6 people and will have to be booked in advance by following this link.
With social distancing and issues with sharing kit, circuit sessions will be very different from previous years, but Stretch should remain the same.
To take part in these classes, you will need to register with Team Up, as all bookings and payments will go through this app (we suggest you book several weeks in advance, you can always cancel up to 24 hours before without charge).
Online classes will continue, but the number of classes will be reduced.
If you have credit for studio classes, we will make arrangements to transfer this back to your account as soon as possible
This has not been an easy decision to make, but with the year that we have just endured, restrictions on spaces and movement around the studio, plus demand for 1-1 personal training high, it is one we feel that we had to make.
I know this will leave many of you disappointed, but we hope you understand the difficulties we are facing.
A very simple dish, reliant on good ingredients, so wait until early summer when asparagus is abundant, and you can get large, sweet, fragrant lemons from Italy. I specify a “hard cheese” here – I would normally use Parmesan or Pecorino in this recipe, but if you are vegetarian, it is now easy to find rennet-free alternatives.
Remove and slice each spear in half on the diagonal.
Melt the butter in the pasta pan then add the lemon zest. Turn the heat down as low as you can, then whisk the lemon juice and egg yolks into the butter, until you have an emulsion. Add some of the reserved pasta liquid, a tablespoon at a time, until you have a sauce the texture of single (light) cream – it should be silky-smooth and just coat the pasta when you add it without being cloying. Add the pasta and asparagus to the pan and toss to coat in the sauce.
Serve with plenty of black pepper, the cheese shaved over the top and enjoy!!!
It is vital that you prepare your musculoskeletal system for the task you expect it to do. For lifting and bending activities, running, and sitting - do not forget that your intervertebral discs (your spinal shock absorbers) are most vulnerable the first hour after you get up. The internal pressure is higher as they are more “plumped up” - so ease into the day, wait a little until you start loading these tissues up.
The concept of rest breaks can be used for across the board; if you are sat down most of the day your “rest break” should be movement, walking, standing - moving away from the static loading of tissues you have built up whilst sat down. For gardening enthusiast who spend a lot of time bent forward, you need to add the opposite movement in your rest break, such as the cobra position or hook lying position. If your main exercise is sitting as in cycling - you would need your rest break to be something different, for example standing stretches or floor work.
For golfers and those who play racquet sports this will mean loosening up tight shoulders and hips and doing core exercises prior to a game so to minimise the risk of injury and switching on the activity of the spinal stabilisers
The point is that whatever position you spend a lot of time in should not be the same position as you exercise in. So, for those who spend the whole day sitting down - rowing or cycling are probably not the best options - this way you will almost certainly “concrete in” the postural issues built up from desk work.
Lockdown may have highlighted these issues, but I am sure that many of you will have been in similar situations in the past and very likely you may encounter them again.
How can we avoid this scenario?
Many of the injuries that occur from training, can be broken down into these categories:
The key here is to differentiate between "pain" and "discomfort" when exercising. Effort and discomfort often go hand in hand, and we may call it good pain, or even useful pain. When this becomes actual pain — burning or stabbing or sharp — that is a signal for you to stop.
Chose mobility instead of miles pounded on the treadmill. Chose flexibility and agility rather than high intensity and burn! Learn to manage your own body weight and improve all your ranges of movement rather than throwing heavy weights around the gym. Be balanced, be gentle and listen to your body. Take responsibility for your own health and well-being and you will limit the harmful effect that stress, lack of exercise, too much sitting and poor posture can place upon your body, joints, and overall health. Invest in your health and fitness portfolio!
*not all online exercise videos are created by fitness professionals, and not all fitness professionals create fitness videos!
I uncovered this recipe from a very old Italian cookbook and was amazed by its simplicity and deliciousness. There is no need for eggs and breadcrumbs, therefore very little mess, and wonderfully tender meat! It has established itself as a midweek favourite and the good news is, turkey breasts are high in protein and low in carbohydrates. They also provide a great source of phosphorus, vitamin B12, niacin, vitamin B6, and selenium.
Lockdown has introduced many new things to us all, not least Zoom! Classes, meetings, quizzes and just catch ups via Zoom, teams, WhatsApp, or other social conferencing sites are taking place daily and will continue to do so, as many of us have made the transition to work-from-home.
With this new way of working and interacting comes a new pain! ‘Tech neck’ issues have become more common in our clinic over these past few months. As the name implies, tech neck is a result of repeatedly hanging your head down and forward to look at your phone or computer screen. Chiropractor Kristine Hagen explains. “For every inch that your head tips forward you add an extra load to the neck muscles. The adult head weighs roughly the same as a bowling ball! Imagine how much harder it is to carry a bowling held out in front of you (like holding your head tipped forwards) as opposed to carrying it close to your body (being upright). These muscles need to counteract this load by locking down, which in turn leads to joint pain, tension headaches, migraines, jaw pain, and tightness in the mid and upper back”.
The transition from working from the office to working at home happened so fast for so many of us and although we may enjoy some of the freedoms it brings, it also brings about discomforts. Often this is down to our posture as we blend home and office work, it sometimes means moving the laptop from dining room to kitchen then up to the bedroom! Completing our work on time, only to relax by checking in on social media, head down, scrolling.
Any changes you make to improve your home workplace will be worth the effort. We appreciate that not everyone is able to create a suitable working space at home, but if you can think through whatever your home office space is and make it more formal, your back and neck will thank you.
Sadly, for many, there appears to be no delineation between work and personal life, so it is all too easy to roll out of bed straight to sitting at your computer, working longer hours, and taking fewer breaks! So, it is even more important that you plan your working from home day so that you start and finish at your chosen time. As our screen/life balance has become skewed over the past year, make a point of switching off screens when you have finished your work so that your head can clear. Schedule regular breaks: set a timer and every twenty minutes get up from your seat, stretch out, walk about for a minute or so, stretch again and then get back to your work.
Whilst we can offer 1-1 personal training, classes are still not allowed until the end of May. We are looking carefully as to how we can reintroduce our classes, but numbers will be restricted, and booking will be essential if they are to run. In the meantime, zoom classes continue and will do so for the foreseeable future.
In this newsletter, we talk of the perils of too many zoom meetings, how to re-establish balance in your life and a simple shoulder routine for you to practice at home. We also provide you with an update the progress of the INSPIRED cookery book, plus offer a delicious weekday supper for you to try!
Trying to find the symmetry between a fulfilling career and a meaningful personal life, without missing out on a social life can take its toll. In our fluid and ever connected world that task has become even greater. When once the boundaries between work and home were well defined, today, with technology that enables constant connection, those lines have become blurred, impacting both home and work life.
As we observe and experience our own realities, we become aware that life can at times swing from one extreme to the other. There are times when our world spins out of control and we lose our equilibrium, so, we compensate with weekends and holidays, assuring ourselves that this is a temporary blip and normal service will be resumed shortly.
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6:30AM - 8:30PM Monday - Friday
7:00am - 2:00 PM Saturday
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Unit 1, Frogmarsh Mill, South Woodchester,
Stroud GL5 5ET, United Kingdom
Phone: 01453 873811
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