Such a good one for the weekday supper. Full of flavour!!! You do need to love sesame though; you have been warned!
Our new Personal Trainer and Man in the Van James Hilton is taking part in a Half Iron Man event this weekend, (2k swim, 90k bike, plus a half marathon run to finish!) James has been training hard, running and cycling around the Five Valleys and beyond, plus swimming in South Cerney lakes in preparation for this weekend. The event takes place in Chichester in aid of Chestnut Tree House Children’s Hospice. Fortunately for James the sea temperature is too cold, so the swim is now in a pool, but this will still be a gruelling event, made harder by the fact its his first ever! Good luck James.
One of Jonathan’s many passions about his job, is offering his patients instant access to the best diagnostics and specialist treatments. Providing reduced waiting times for patients who may have to go through using the NHS. Jonathan’s specialist treatments include Ostenil injections, Corticosteroid injections and PRP injections, as well as treatments such as Shockwave Therapy. He is one of the few physiotherapist practitioners nationwide that offer IMS (Intramuscular Stimulation) treatment for spinal pain (back pain).
Corticosteroid injections are anti-inflammatory medicines used to treat a range of conditions. These injections are used primarily to treat joint pain and arthritis. When injected into a joint or muscle, steroids reduce redness and swelling (inflammation) locally. By reducing the swelling this can help relieve pain and stiffness.
An ultrasound scan facilitates an accurate diagnosis so the most effective treatment for your individual injury can be implemented. Ultrasound is particularly useful for diagnosing:
Jonathan will be in clinic on alternate Tuesday’s commencing 27th October. His next available appointments are on the 24th November and 8th & 22nd December.
2tbsp olive oil
250g chestnut mushrooms
2 cloves of garlic finally sliced
100g cooked chopped chestnuts
2tbsp chopped chives
1 tbsp crème fraiche
Comte cheese grated- to serve
Sea salt and black pepper
Check for seasoning, sprinkle with cheese and serve immediately. You could add a couple of tbsp of truffle oil for extra earthy flavour!
As restrictions are lifted and we return to the gym to tackle the weight gain and increase our fitness levels, it’s more important than ever to take heed of the fact that Lockdown restrictions meant for many there was not only a reduction in the amount of exercise, but also in the amount of movement they would perform on a daily basis.
What is the difference I hear you say! The lack of movement means that our muscles, bones, connective tissue, and joints are not shown the range of movements they would or should perform on a daily basis. The implication being for many, a restriction in movement, mobility, and balance. Whilst for others it meant ‘over training’ which lead to similar problems!
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:
No pain – no gain! – Applies to those returning to exercise, after several years away and expecting to do exactly what they did 10-20 years ago, (common amongst middle age men). An aging body will not perform in the same way it did in its youth, especially if it has not been looked after. We all know that physical activity can bring its fair share of aches and pains, but if we were to stop exercising at the first sign of discomfort, we would probably never do any exercise at all! 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.
Do not put all your eggs in one basket! – This relates to those that give up on a particular exercise, preferring to stick with ones that they like, thus compounding weakness and imbalance!
Those of you with investments will understand that one of the best ways to strengthen a long-term financial portfolio is to diversify investments. The same applies with your ‘health & fitness portfolio’. By ensuring variety in your exercise maximizes benefits and minimizes obstacles to working out, such as injuries, plateaus, and boredom.
I saw it on YouTube – This applies to those that gain their inspiration online*, (or from fellow gym users) and attempt exercise regimes without the proper preparation, strength, stability, or mobility to perform. Don’t get me wrong, YouTube, Zoom and other online platforms has allowed millions of people across the planet to work out whilst gyms have been closed. The issue arises when the participant tries to bite off more than they can chew, by this we mean they attempt an exercise or workout that is beyond their current capability. Left unguided or coached, they run the risk of pushing themselves too far and putting excess strain on either their musculoskeletal or cardiovascular system.
Not Fit for Purpose. If you picture two trees, one Oak, the other Willow, both have trunks, roots, and leaves, but both behave in the wind in different ways. The Oak is solid, whilst the willow is flexible. Now think of the gym, we all try to improve flexibility and strength, for those Oaks amongst you, the strength comes easy, whilst the Willows find stretching and flexibility a walk in the park. The problems occur when the Oak tries to become flexible and the Willow attempt to gain strength!
What should I do?
Whatever you do, do something. One of the real lessons of Covid we are learning, is that healthy lifestyle choices matter most of all. This little window in our lifetime has given us all an opportunity to pause, take a breath, and look at the bigger picture. If we go one step further and create a ‘blueprint’ for how we wish to spend the rest of our lives, imaging ourselves at 90, still physically active and mentally alert our lifestyle choices may radically change.
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!
This delicious Beetroot risotto looks and tastes equally delicious.
You can serve this as you would a normal risotto, with grated pecorino or parmesan on the side. Alternatively, crumble Feta cheese on top, or stir in some mascarpone! To add another dimension to the dish, roast your beetroot with balsamic vinegar, olive oil with salt and pepper all wrapped in tin foil.
30g (1oz) butter
2 tbsp olive oil
400g (14oz) fresh beetroot, peeled and cubed
2 shallots, finely chopped
2 garlic cloves, finely chopped
leaves from 2 sprigs thyme
900ml (1-pint 12fl oz) chicken or vegetable stock
250g (9oz) risotto rice
125ml (4fl oz) dry vermouth
2 tbsp double cream (optional)
110g (4oz) pecorino, finely grated
3 tbsp chopped parsley
Feta cheese, to serve
Heat the butter and oil in a large saucepan over a medium heat. Add the chopped beetroot, shallot, garlic, and thyme leaves. Cook gently for three minutes until the onion has softened but not browned. Meanwhile heat the stock to simmering point. Add the rice to the pan and stir to coat all the grains in the buttery mixture. Cook, stirring for another couple of minutes until the grains begin to look translucent. Add the vermouth to the pan and allow it to bubble up and reduce slightly. Add a ladleful of the simmering stock and stir until all the liquid has been absorbed. Continue adding the stock, a ladleful at a time, as the liquid is absorbed, stirring between each addition. You must stir constantly. Cook until the rice is tender but still has a little bite. It will take at least 20 minutes. Add the cream if you are using it (it makes the dish richer and paler colour), the pecorino and parsley
Taste and adjust the seasoning then serve immediately with Feta cheese crumbled on top.
We are delighted to welcome James Hilton to the team at Personal Best. James left a successful yet intense career in marketing, to pursue his passion for health and fitness.
Feeling unfulfilled working the corporate ladder, James made life changing decisions in order to rediscover his own happiness and concentrate on helping others achieve the same by qualifying as a personal trainer and nutritional advisor.
As a keen sportsman and endurance athlete, James thoroughly appreciates the benefits that living a healthy lifestyle can bring, both mentally and physically. Moving back to the Cotswolds has reconnected his link with nature and being outside and has allowed him to spend more time with his young family. Dedicated to both his training and his ongoing professional development, James fully acknowledges and values the importance of keeping mobile, healthy, and happy!
James will be primarily based in the van and on the road, visiting clients in their homes. Just like John Tracy in Thunderbird 5 making the odd appearance, you will see James in the studio and online!
We are delighted to have been nominated and now in the final of the SoGlos Business awards in the Best Health & Fitness Business category. Please show your support and vote for us by clicking the link and registering www.soglos.com/awards.
You have from now until midnight on Monday 28 September 2020 to vote!
You are only allowed 1 vote, so please share with friends and family!
As of Monday 7th September, we introduced a 2nd personal trainer into the studio, working with one client, or 2 if from the same household, with a maximum of 5 people, (including trainers) in the studio at any one time. As Government decisions are constantly being reviewed, we too will review at the beginning of October in an attempt to get back to near normal.
Our goal has been to allow as many people to return to training as safely as possible and facilitating enough hours for the team to earn an income after months off. This will continue to be the case and I would foresee that it may be some time until we are able to offer a timetable as we did pre-Covid.
Classes will not return for a while, but we will continue to offer online classes via Zoom. After a short break, these will resume with a new timetable from 7th September. https://www.personalbeststudio.co.uk/virtual-classes.html
Thank you for your patience, support and understanding in this difficult time.
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Stroud GL5 5ET, United Kingdom
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