With so many tomatoes to pick and warm summers evenings to sit outside, what better way to get away, with this delicious Greek salad inspired by Jamie Oliver.
According to Jamie, it is quite nice to have different shapes and sizes in a salad, so cut your medium tomato into wedges, halve the cherry tomatoes, and slice the beef tomato into large rounds. Put all the tomatoes into a large salad bowl. Slice the onion very finely so it is wafer thin and add to the tomatoes. Scratch a fork down the sides of the cucumber so it leaves deep grooves in the skin, then cut it into thick slices. Deseed your pepper, slice it into rings and add them to the salad along with the cucumber.
Roughly chop the dill and most of the mint leaves, reserving the smaller ones for garnish. Add the chopped herbs to the bowl of salad, then squeeze your handful of olives over so they season the vegetables, then drop them in.
Add a pinch of sea salt, the vinegar, and the extra virgin olive oil. Quickly toss everything together with your hands. The minute all those flavours start working with the veg is when the magic starts to happen. Have a taste, and adjust the flavours if need be.
To serve, pop the block of feta right on the top of the salad. Sprinkle the oregano over the top along with the reserved mint leaves, drizzle with extra virgin olive oil and take it straight to the table. Delicious.
On a more optimistic note, we had a great first week back in the studio, with lots of positive comments from clients and great to see everyone following our new protocols. Everyone was happy to be back training and looking forward to returning to a new normal!
With just one trainer in the studio at a time, it means the diary has filled up very quickly. However we do have spaces for Personal Training this week on:
Tuesday 4th @ 7.30am with JJ
Wednesday 5th @ 4pm with JJ
Friday 7th @ 11am with JJ & 2pm with Tom
Saturday 8th @ 12.30 & 2.30pm with Tom
Contact firstname.lastname@example.org to book your session
Zoom continues on Monday @ 7pm, Tuesday @ 6pm, Wednesday @ 1pm, Friday @ 1pm & Saturday @ 9.30am
Not since my last visit to the Hall of Mirrors, have I been so confused! In the same week that gyms are able to open and that there will be a battle against obesity, we hear the news that everyone over the age of 50 may need to isolate!!
Let’s hope common sense prevails and those in this age bracket are encouraged to do more, especially in light of this new report from the University of East Anglia which suggests those in their middle-age need to keep up their physical activity levels if they are to enjoy a fit and healthy retirement. The study reveals that over-55s in particular should be doing more to keep fit as they approach retirement age—because of the physical, mental and social benefits of being active.
Lead researcher Dr. Charlotte Salter, from UEA's Norwich Medical School, said: "In England, participation in physical activity tends to decrease around the age of 55. "Frailty and pre-frailty—the decline in health, resilience and mobility often associated with ageing—are conditions previously expected to be found in people at retirement age and over. But now these conditions affect a third of British adults aged 50-65.
Whilst many have saved and invested in pensions, the long-term effect of not having enough time or energy because of work, health problems and a lack of motivation are leaving many approaching retirements in poor shape.
Click on the image below to download the Health is Wealth article.
A fantastic first week in clinic for our new chiropractor Kelly Nichol to you all. Kelly has joined our clinic team having recently graduated from the Welsh Institute of Chiropractic. Inspired by the treatment her father received following an accident at work, Kelly was motivated her to gain an understating of how this hands-on approach worked.
Kelly follows the Personal Best belief, in that all aspects of the patient’s complaint need to be considered when treating, looking at the whole picture to be able to reduce pain and prevent further injury.
When Kelly is not in the clinic, she enjoys keeping fit through various activities such as running, interval training and weight training. Kelly also enjoys travelling with her friends and family. Kelly is available for treatment on Mondays 8am-1pm and Thursdays 8am – 6pm
Kelly is available for treatment on Mondays 8am-1pm and Thursdays 8am – 6pm.
If our recipe has whetted your appetite and you fancy cooking something new, here is the perfect solution. North East London’s favourite neighbourhood curry house SpiceBox is sharing their spicy flavours with the nation with family curry night recipe boxes with a nationwide delivery service.
A curry night box filled with all of the ingredients needed to make a delicious Tikka Masala or Cashew and Coconut Korma family feast (both 100% plant-based), plus a recipe card will be delivered to doorsteps up and down the country on Thursday and Fridays, encouraging isolating households and families to indulge in the beloved British
tradition of ‘Friday night curry’ - a small but vital pleasure in these difficult times.
Whether you opt for a creamy, Cashew and Coconut Korma packed with seasonal veg or curry house favourite Tikka Masala with creamy tomato sauce, and crunchy green peppers, your curry night is sure to pack a spicy flavour punch and bring the whole household together in a fun evening of cooking and feasting.
To give you an extra helping hand, SpiceBox's founder Grace has created accompanying YouTube recipe videos which will be live on SpiceBox's YouTube channel, SpiceBox TV.
Each box generously feeds 4 people, and is priced at £45 per box. £2.50 from all boxes sold is given straight to SpiceBox's charity partner, The Woodland Trust.
The Dishoom take on the legendary Irani Café special, with cranberries. This chicken biryani is a delicious, fragrant rice dish packed with spiced, well-marinated chicken pieces and cranberries.
Prep time: 30 minutes, plus 3-hour marinating time
Cooking time: 1 hour
1. Fry the sliced onions in hot oil until they turn a deep russet brown. Drain on kitchen paper and leave to cool.
2.Combine three-quarters of the onions with the garlic, ginger, chilli (or paprika), cumin, garam masala, lime juice, yogurt, 50g barberries (or cranberries), six tablespoons of chopped coriander, six tablespoons of mint and the green chilli. Add the chicken thighs, mix well, then cover with clingfilm and leave to marinate for at least two hours.
3. Soak the rice in cold water for 10 minutes. Drain, then add the grains to a large pan of boiling water and cook until the rice is half-cooked – about 5-6 minutes.
4. Preheat the oven to 170C/150C Fan/Gas 3. Heat the cream on the hob in a pan, stir in the saffron, and leave on one side for 10 minutes.
5. Warm the chicken on the hob with all its spiced marinade, and simmer with the lid on for about 3-4 minutes.
6. Put half the hot chicken and its masala at the bottom of a heavy casserole and cover with half the hot rice. Repeat with another layer of remaining chicken and rice. Drizzle over the saffron cream, then seal the pan with foil and cover with a tight-fitting lid.
7. Transfer the biryani to the oven for about 45-50 minutes, after which the chicken should be tender and the rice fully cooked.
8. Remove the lid and scatter with the remaining mint, coriander, fried onions, and berries.
We had been hopeful that the studio would be open for 1-1 Personal Training from the 4th July. However, no news yet from Boris and his team, so we wait with bated breath and continue with our Zoom classes. Rest assured, as soon as we hear, we will let you know, and training will resume pronto!
In case this slipped by you, during the early weeks of Lock down, we created our very own membership site. This is added to weekly and improvements from your suggestions are being made. At present, we have over 100 exercise videos, 100 recipes, multiple health, and motivation guides plus a 21 Day challenge, for you to access from your mobile or laptop. If you have not had a look:
It's rather like seasoning, too little or too much spoils the dish, apply the right amount and et voila!
It is vital that you prepare your musculoskeletal system for the task you expect it to do. For golfers 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. For lifting and bending activities, running and sitting - don’t 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.
The point is that whatever position you spend a lot of time in should probably 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 almost “concrete in” the postural issues built up from desk work.
Movement is your medicine, massage and chiropractic treatment will help speed up recovery or prepare you for the next step up in activity levels. Our sports therapist and chiropractors are experts in tailoring exercises and care to compliment your hobbies and passion.
This recipe was made all the better because of the delicious fish supplied by The Fine Fish Company https://www.thefinefishcompany.co.uk/ based in Woodchester, they deliver fish boxes for the weekend or you can visit their stall at Jolly Nice! If you order a fish box, or a bespoke selection from their range in June and receive a free bottle of Woodchester Wine. (minimum order £40 and delivery within 20 miles of Stroud).
Fish Curry with Lime and Coconut Rice from Gordon Ramsay, Cooking For Friends
Since reopening, our chiropractors have seen several patients who have presented with back pain following the reintroduction of golf to their weekly routine. Golf is dynamic, explosive, and repetitive and players should be warmed up and mobilised before playing. The reality is that no warmup or pre swing drills are performed, leading to poor scores and aches and pains. Preparing your body for action doesn’t have to take long, try this pre golf warm up before you play next.
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Stroud GL5 5ET, United Kingdom
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