Healthy Living Yearbook

Introducing the first book from Griffen Fitness, the Healthy Living Yearbook!

Healthy Living Yearbook will give you lots of ideas on thriving with the seasons. Written by Personal Trainer Tracy Griffen who specialises in designing personalised exercise programmes to fit in with busy lives, it’s jam-packed with lots of hints and tips to look and feel great throughout the year.Healthy Living Yearbook

* What’s good to eat in season

* Easy healthy seasonal recipes

* Resisting temptation hints for those times when indulgence beckons

* Fitness ideas no matter the weather

* Realistic information on nutrition, wellbeing and exercise

If you need some motivation to live a little healthier, this is the book for you. Get fit and enjoy it!

192 pages of full colour inspiration….

“If you want to make 2012 the year you become fit and healthy this is the book for you.”

Bite Magazine, December 2011

 You can purchase yours for £9.99 (with free UK delivery) from www.healthylivingyearbook.com

Edinburgh stockists

Edinburgh Shiatsu Clinic, 40 Comiston Road, http://www.edinburghshiatsuclinic.co.uk

Elvis Shakespeare, 347 Leith Walk, http://www.elvisshakespeare.com

Inner City Sanctum, 240 Leith Walk, http://innercitysanctum.co.uk

La Cerise, 199 Great Junction Street,  http://www.lacerise.biz

Leith Cycle Co, 276 Leith Walk, http://www.leithcycleco.com

Robert Stone Therapeutics, 27 Montagu Terrace, http://www.robertstonetherapeutics.co.uk

Sublime Hair Design, 16 Grassmarket, http://www.sublimehairdesign.com

Word Power, 43 – 45 West Nicholson Street, http://www.word-power.co.uk

Also from all five branches of Waterstone’s in Edinburgh: Ocean Terminal, Fort Kinnaird, Cameron Toll, George Street, West End… and from Amazon.

Get fit and enjoy it!

Chestnuts, the Best Nuts

I distinctly remember my first hot chestnut experience. It wasn’t that long ago, in fact it was only eight years ago my future husband and I roasted a batch of chestnuts in his oven. He showed me how to shell them, and I’ve been in love ever since (both with him and chestnuts).

Whenever I see roast chestnuts for sale on the street, I have to stop and indulge in one of my favourite festive treats. Juggling shopping bags as I shell the hot nuts whilst walking down the street, there’s always one at the bottom that is impossible to open. And beware the bad nut!

Poetic license aside, chestnuts are the winter king of nut. There’s a whole genus of chestnut trees, however it is the fruit of the sweet chestnut variety that is most edible and has been an important food stuff throughout history. Whilst they taste completely indulgent, they are the lowest in calories and fats of all nuts [180 calories, 2.74g fat per 100 g]. Chestnuts are high in carbohydrates, balanced in proteins and are an excellent source of trace minerals including potassium, iron, zinc (important for your immune system) and manganese; they compare with brown rice in nutritional value. In other words, they’re a wonderfully healthy winter snack.

If you’re buying them to prepare at home, choose shiny, firm and unblemished chestnuts, a sign of freshness. Store in the fridge, and use as soon as possible. Using a very sharp knife, score a cross on the rounded side of each chestnut. Preheat the oven to 200C and place in an oven tray in the middle shelf. Roast for 20 minutes, then remove and place directly into a bowl lined with a clean tea-towel. Wrap the towel around the chestnuts and leave for 5 – 10 minutes (this helps steam the shells so they loosen). Gently crush down on the towel before unwrapping. Shell and enjoy.

Instead of roasting, you can boil for twenty minutes. Cooked and peeled chestnuts can then be used in recipes including stuffings, desserts, soups, salads and much more. I think fresh chestnuts taste completely different to canned or vacuum sealed chestnuts. Enjoy them now whilst they are still in season, and have a very happy and healthy festive season from Griffen Fitness…

If you would like more seasonal hints and tips for the Scottish year, check out personal trainer Tracy Griffen’s ‘Healthy Living Yearbook’, only £9.99 online at www.healthylivingyearbook.com – a perfect Christmas present for your loved one…

Healthy Living over the darker months

It’s getting to that darker, colder time of year when it’s less pleasant to be outdoors. Many folk find their good fitness intentions slowly grinding to a halt over December. If you have a realistic eating and exercise plan in place over the winter months, you can maintain your fitness and have less catching up to do in 2012. Here are some ideas to keep you active over the winter months:

Healthy Living Yearbook-          Investigate classes: aerobics and dance classes are a fun and sociable way to while away a chilly evening.

-          Runners need to invest in some high viz gear for running in the dark. If you find running in the dark demotivational, perhaps plan a longer run on the weekend in daylight, and be sure to get out for a walk or jog at lunch.

-          Likewise, it is imperative if you’re cycling to wear high viz and have working bike lights. If the weather gets icy, let down your tyres a bit for extra grip on the road, and be extra careful with braking distance and turning corners.

-          You can always turn your bicycle into an indoor exercise bike using a turbo trainer attachment.

-          Go for a swim at your local swimming bath. A favourite winter trick for Antipodeans is to retreat to the sauna for a warm up.

-          Invest in some fast-wicking underlayers to keep warm and dry when exercising outdoors. My purchase of the year is toasty warm Bridgedale wool walking socks.  If the winter is going to be as harsh as predicted, it makes sense to invest in a pair of YakTrax or similar before the snow starts. These are ice grips that can be fitted onto the sole of your everyday shoes that make walking in the snow and ice safer, quicker and more enjoyable. All of these are available from a good outdoor shop (Tiso on Rose Street or Leith is a Scottish-owned outdoor chain).

-          Getting outdoors each day into some green space is a proven way to help alleviate the symptoms of Seasonal Affective Disorder (SAD). Make it a priority to get outdoors everyday no matter the weather.

-          A home cooked breakfast or porridge is an ideal start to your day, and will provide you with energy for the day.

-          Be sure to pack your lunch and healthy snacks to ensure that you don’t reach for calorific comfort food. A small handful of almonds, sunflower and pumpkin seeds, Brazil nuts and dried fruit are an ideal energy giving cold weather snack. Remember a portion size is only a small handful, not the entire packet!

If you would like more hints and tips about staying fit throughout the Scottish year, check out personal trainer Tracy Griffen’s ‘Healthy Living Yearbook’, only £9.99 online at www.healthylivingyearbook.com – a perfect Christmas present for your loved one…

 

More Seasonal Eating for Energy ideas: Staying slim over winter

It’s getting to the time of year where many of us crave calorific snacks, often with the justification of needing ‘extra fuel to stay warm’. The good news is that not all snacking need be bad. Be sure to stock your cupboards (and your office desk drawers) with healthy options, so that you have something nutritious to hand when you fancy a wee nibble. For daytime consumption pack a lunchbox of a combination of low GI (slow burning) and high GI (quick burning) snacks, to get satisfaction as well as an energy boost. For instance, a snack of 4 brazil nuts with 6 dried apricots will give you: slow burning fuel (brazils are quite high in ‘good’ fats), a sugary boost of the apricots, with dried fruit also counting as one of your five a day. The trick is to pack your snacks in advance, and never eat straight from the bag. For instance, a serving size of sunflower seeds is only 30g (a small handful) not a whole bag! So here are some ideas to make your cold weather snacking nutritious and energy-giving.

- fresh fruit, chop it up to make it more appealing.

- carrot sticks and hommous

- oatcakes with cream cheese and herbs, or blue cheese and apple

- a bowl of cereal. Great if you’re watching the tellie…

- homemade popcorn (with a little salt, no butter)

- a mix of sunflower and pumpkin seeds

- wholemeal pita bread with salad

- a small handful of almonds

- an apple (the pectin in it will help you feel full)

- lovely sweet cherry tomatoes

- natural yoghurt with chopped fruit, or flavoured low fat yoghurt

- wholegrain toast with marmite

- half an avocado

- homemade flapjacks

- edamame beans (frozen soy beans in pods from a Chinese supermarket)

- for meat eaters, beef jerky is high in protein and low in fat, but can be high in salt

Try healthy samples at my Real Food event

Try healthy samples at my Real Food event

Personal Trainer Tracy Griffen will be running a Healthy Eating evening at Real Foods, Broughton Street on Wednesday 19th October from 7.30pm – 9pm. Come and learn about how to stay slim over winter, and enjoy tasters, a guided tour of Tracy’s favourite secret ingredients with a free goody bag at the end. All for only £5! 

Check out http://www.facebook.com/event.php?eid=148834061871345 for full event details and how to get your tickets…

What is Ear Acupuncture?

I have always found acupuncture a fascinating idea, so here’s some information about Auricular acupuncture, written by Joy Fraser. Joy is fully qualified and experienced in delivering ear acupuncture for small groups for relaxation… And her guided meditation that goes with the acupuncture is wonderful too!

Acupuncture is an ancient Chinese system for healing, re-balancing, cleansing and preventing illness through the insertion of needles at specific points in the body. It is based on the belief that all living things have an energy (called Qi- pronounced Chi) that flows through the body along specific channels or meridians.  These meridians are connected to organs within the body and also to specific emotional states.

However these channels become blocked over time by the toxins that we take in, as well as from the general stresses and strains of everyday life. When our Qi becomes blocked it can affect our physical, psychological and emotional health. By placing needles at certain points along these meridians, the Qi can become unblocked and flow freely, restoring balance and well-being.

The theory behind ear acupuncture is that the whole body can be mapped on to the ear.  Within the NADA (National Acupuncture Detoxification Association) protocol only five needles are inserted into each ear. These five points are concerned with cleansing the body of toxins and restoring emotional balance.

What is it good for?

Ear acupuncture is an excellent method of detoxing and rebalancing.  It is particularly useful for:

Addictions
Anxiety
Balance/Harmony
Concentration
Depression
Detox
Digestion
Energy levels
Menstruation
Mood swings
Morning Sickness
Muscle aches
Relaxation
Sleep
Smoking
Stress

What does the session include?

The session is limited to a maximum of eight people.  Each person will receive an auricular acupuncture treatment (using sterile surgical steel, disposable needles).  While sitting calmly in a quiet atmosphere, with essential oils and relaxing music, you will be taken through a guided meditation.  The meditation is based on the Buddhist concept of mindfulness which teaches us to let go of our racing thoughts and inner chatter (known as monkey mind!) and focus on the present, helping the mind to become peaceful and calm. The whole session lasts around 45 minutes.

What does it feel like?

The needles are very fine so you should hardly feel them going in. You may experience a pleasant, warm, tingly feeling. Clients describe acupuncture as a unique kind of balancing experience. Often saying they feel “relaxed yet alert”. Some people may feel very energised after a session while others may feel a little drowsy.  Overall people describe a sense of improved well-being.

Curious? Give it a try every Thursday at Griffen Fitness. Remember to reserve your place by emailing Tracy.

Just Hanging Around… with the TRX

So what is this device that’s being touted as the next big fitness craze?

The TRX is a go-anywhere fitness device designed by an American ex-Navy Seal that uses gravity as a resistance. It’s basically two seatbelt-like straps that hang from an anchor – not a new idea, but pitched to a new market. The nifty thing about the TRX is that you can hang it from pretty much anywhere and exercises are good fun to do. The Griffen Fitness TRX is hanging off a door anchor on a very sturdy internal door in the studio, but you can also take it outside and use it hanging from a tree, fence, flagpole etc. You can read more on the origins of TRX at Wikipedia or check out the TRX website at www.trx-fitness.com

If you have ever seen the physique of gymnasts using the suspended rings, you get the idea of how hanging around can have it’s benefits. Now, of course not everyone is an Olympic athlete, so TRX exercises can be adjusted according to your strength. As a rule of thumb, the more horizontal you are on the TRX, the more work your muscles do.

So far I have found it a very useful tool for toning upper body, and offering alternatives to body weight exercises. It challenges the core as you use lots of stabilising muscles whilst executing the exercises. Whilst some trainers are doing entire workouts on the TRX, I am using it as an alternative to body weight exercises. It’s always good to have variety in a fitness programme, and the TRX can add a bit of suspended animation to your workout.

You can try the TRX training system at the Griffen Fitness studio as part of a comprehensive fitness programme. See www.griffenfitness.com for more information

 

Article of the Month: The Perils of Overtraining

A goofeeling fitd exercise programme should get you fitter and also help you remain injury free. Remaining injury free is crucial in any exercise programme. So it’s important to ‘ramp up’ intensity as the individual’s fitness level improves. The body adapts to exercise by burning body fat and building muscle, and it does this best with incremental change (combined with a corresponding nutritional programme).

Scheduled rest days are crucial to allow the body to recover from exercise. Muscle builds by experiencing tiny rips and tears with exercise. It is the subsequent healing of these muscle fibres, bigger and stronger than before, that makes you stronger. You body is adapting to exercise. If you don’t have a day off, then it doesn’t have a chance to heal before you are working it again. Regular exercise at an appropriate level with rest days is the most reliable method to use. An injured body will not want to continue a fitness programme.

With this in mind, I was proud that I had never had a sick day from work since I started my fitness business in 2005. I usually take two rest days off work a week (weekends), where I focus on relaxation rather than exertion. I still haven’t had a day off sick, but I have sustained an injury by not following my own advice.

It’s a bit embarrassing to admit that I managed to pinch an intervertebral disc (otherwise known as a ‘slipped disc’) in my upper back from overdoing it at a recent ‘Extreme Kettlebells’ workshop. It was a bit of a crazy situation, as instead of resting the previous weekend, Andy and I had a weekend of mountain biking and hill walking. So I’d done a full week’s Personal Training, then an adventure weekend, then another full week’s Personal Training, then a full weekend Extreme Kettlebells course involving swinging heavy Kettlebells for around six hours per day. What bit of that plan sounds sensible?

It’s all very easy to see in retrospect that I’d pulled my shoulder when mountain biking in high winds. As I was working all week I didn’t give it a chance to heal, so by the following weekend of Kettlebells, my upper body strength was already compromised. I even mentioned it to the Kettlebells instructor at the start of the course, and he told me to “just do what you can”. I should have listened to my body! Your body needs at least one day off intense exercise a week. That doesn’t need to be blobbing on the sofa, but taking it easy – even if it’s just a wee walk. So lesson learnt, and passed onto you good folks, now it’s time for the bit about….

How to build up fitness again
Do you work through injury?

It is very frustrating when you build up a good level of fitness and then get injured, as the most effective road to recovery is rest. I do not believe in working through an injury, as injuries occur as the body is in imbalance. Unless you are able to address the imbalance, the injury is likely to recur. So with that in mind, I’ve recently had three weeks off cycling and weightlifting.  I tried cycling, but the numbness in my fingers indicated nerve damage that needed complete rest. Frustrating! I’ve focussed on neck strengthening exercises that my physiotherapist showed me. I had overused my upper back, and so had to give it complete rest. I even ‘talked’ with my left shoulder, explaining that I had made a mistake in overusing it and that I was very, very sorry. I would learn to be more gentle with my shoulder in future. The result? My back is (nearly) OK after four weeks, rather than the six week time span predicted.

My hints for returning from injury:
1.    As soon as possible, apply a cool compress. Remember the First Aid mantra R.I.C.E. – rest, ice, compression, elevation. Applied straight away this can help prevent the injury worsening.

2.    Rest the injury: you may need to rearrange your life to accommodate this. Some people believe in working through the injury. Personally I believe rest is best. If you work in an office, remember that even though it might not directly affect your work, you may feel more tired.

3.   Pain is the body’s way of telling you that something is wrong. Listen to it.

4.    Get extra sleep: the body repairs itself when you are asleep, so what better reason for getting an hour or two’s extra kip? I factored in daytime naps between morning and evening PT sessions. Obviously not everyone can nip home in the middle of the day, so be disciplined in getting to bed earlier.

5.    Eat well: extra protein and hydration will help the body repair itself. Make sure you eat a least five fresh fruit and veg a day (more is good). You can add in a multivitamin, just in case. If you’re feeling drained, try a good Vitamin B Complex supplement.

6.    Follow instructions: I highly recommend going to a private professional (don’t wait for the NHS). I use Edinburgh Physiotherapy who are wonderful. Yes, it costs extra, but it saves me recovery time and therefore money. And then be sure to follow their advice!

7.    You might need to change the kind of exercise you do. Many folk get lower leg injuries from imbalances when running on tarmac. Swap it for something low impact. Try working out in water, it cushions the body wonderfully and has a cooling effect. Water physiotherapy (hydrotherapy) is being used more widely in Australia and it’s only a matter of time until it’s used here. You can exercise around the injury, but be aware of how the injured part may be affected.

8.    Give yourself time: it can be frustrating waiting for the body to recover, but essential. I had hoped to catch up on some writing, but I discovered that even typing was painful, so I had to rethink that one. Give yourself time to do the everyday things in life – even getting bus money out my purse took longer (no cycling!), so I felt I was always running late. The more patient you are, the quicker you will heal. For long term conditions, this can be frustrating, especially if you find yourself putting on weight and losing muscle tone.

9.    Learn the lesson. Try and work out what caused the injury and address it. For lower leg issues (i.e. knee / ankle), a trip to a podiatrist may uncover a biomechanical cause. You may need different running shoes, or to be careful with certain movements. You may also need to strengthen up the area to help prevent it recurring.

10.    Increase intensity slowly. It’s likely you will not be as fit as you were before the injury. Keep this in mind and slowly increase distances and intensity. You may also need extra rest days (note to self).

This was the featured article for the July Griffen Fitness newsletter.
You can receive all of Personal Trainer Tracy Griffen’s fitnesss articles directly to your Inbox by signing up for her free monthly fitness newsletter at http://www.getfitandenjoyit.com

Light Rye Breadmaker Recipe

My other half bought me a breadmaker for my birthday a few years back. After an initial flurry of breadmaking activity, it got relegated to the cupboard. Every now and again I pull it out and have a play with different recipes, experimenting with different flavours and textures. My original breakmaker recipe book didn’t have a recipe rye bread, so here’s one I’ve adapted. You can also add in extra flavourings to suit your taste.

Ingredients – Large loaf measurements indicated (medium loaf in brackets)

370 mL water (300mL)
10mL lemon juice (10mL)
30mL sunflower oil (22mL)
175g rye flour (125g)
500g unbleached white bread flour (375g)
2 tbsp skimmed milk powder (1.5 tbsp)
2 tsp salt (1.5 tsp)
4 tsp brown sugar (1 tbsp)
1.5 tsp easy=blend dried yeast (1tsp)
Optional: a variety of
2 tsp caraway seeds (1.5 tsp)
small handful sunflower seeds
small handful porridge oats (for a crunchy crust)
lemon rind to flavour
mixed herbs

- Add the liquid to the breadpan
- Sprinkle over the flours and flavourings
- In separate corners, add the skimmed milk powder, sugar and salt
- Make a well in the middle, but not as far down as the liquid, and add the yeast.
- Set the bread machine to basic / normal setting, dark crust.

Do you have a good breadmaker recipe? email me through my website at www.griffenfitness.com/contactform.html

Kettlebells and Leith Festival Events

What a fortnight it’s been!

Last weekend I did an intensive ‘Extreme Kettlebells’ course, teaching ‘Fitness professionals’ how to teach kettlebells safely and effectively. Kettlebells are a wonderful tool – unlike dumbbells, the centre of gravity is outwith the handle, so it makes them easier to swing and you can use the momentum to a fabulous effect. It works the back of the legs, glutes (bum) back and shoulders as well as get your heart rate up.  Now, the course title ‘Extreme Kettlebells’ was a clue, it was a monster course, where I was working with uber-fit athletes doing six hours of kettle bell work each day. It certainly drilled kettlebells into my brain, and kettlebells are a tool that I will use with my clients as part of circuits and strength training programmes.

… And now for something completely different…

The Griffen Fitness studio is hosting three Leith Festival events over the next two weeks.

Leith Festival monsterFirstly, local artist Ian Kinghorn’s exhibition of his illustrations for my Leither magazine articles will be appearing on the walls of the studio from tomorrow until Sunday 19th June.  As the studio is not usually open to the public, the exhibition will rotate, with new pieces appearing in the shop windows each day. ‘Breakfast is King’ is the name of the exhibition, and the original magazine articles will also be displayed next to each art piece. It’s colourful and vibrant and worth a look!

The Saturday, 11th June, I will be running a FREE Outdoor Fitness for Every Body session on Leith Links. We’re going to meet on top of the wee hill near the football club at 10am, and spend an hour exercising in the fresh air. It’s suitable for all, but please feel free to email me at tracy@griffenfitness.com if you have any medical conditions or questions.

Lastly, but not least, on Saturday June 18th it’s the second Balfour Street Bazaar – a pop up shop with a difference. Expect home baking, handmade jewellery, jumble, clothing and much more. It’s at the Griffen Fitness shop, 3 Balfour Street, from 10am to 6pm. Come along and say hello.

Also, do check out my June newsletter at http://www.griffenfitness.com/news/index.html for an easy omelette recipe and an article on detoxing… Enjoy!

Why Detox?

Fruit and VegI’m halfway through a month long detox and want to share my experiences with you. A detox is where you aim to ingest less toxins through food and lifestyle. Every detox is different, and you can choose one to suit your own requirements. Detoxing helps to cleanse the system, reset habits and is a great way to kickstart weight loss. I detox regularly if I find ‘bad’ habits creeping in.

My personal detox started with a fortnight of no alcohol, meat, processed foods, chocolate or coffee (caffeine in general). I usually enjoy a good cup of proper coffee each day, but I found it was creeping up to two or even three cups on a busy day. Apparently 90% of the world’s adult population imbibes caffeinated drinks every day. And caffeine is one of the first things that can have a detrimental effect on energy levels. So it was the first thing to go. Avoiding alcohol is a no-brainer in the well-being stakes, and meat is less digestable by the body than a vegetarian diet.

Personally I like to ‘ramp up’ detoxing as my body adapts. If you are a regular coffee drinker, the first couple days without caffeine can cause headaches, mood swings and irritability. It also depends on the individual as to how you’ll react to eliminating different food and drink from your diet. Now I’ve adapted to the detox, I’m ready to ramp it up and eliminate dairy and wheat from my diet. In the past I’ve tried brown rice detoxing, where you eat only brown rice and drink herbal tea for a few days. It’s extreme but good for cleansing the system, the palate and the mind. I remember eating a Mueller Light after a brown rice detox and being able to taste all the chemicals; it put me off Mueller Light for life.

However you don’t need to subsist only on brown rice to detox. There are many fruit and vegetable detoxes and juicing diets that are great at this time of year when there’s nice stuff in season. You can simply try a weekend and make it your ‘health spa’ time. If you do detox, listen to your body. Weakness and tiredness from extreme detoxes can happen, but the end result is that you have healthier habits in place (and you may even lose a bit of weight). Remember that although detoxes should be short term with an end date in mind, they will have long term positive benefits.

For more healthy eating ideas, check out my newsletter at http://www.griffenfitness.com/news/index.html.




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