Research has shown that if we get off our bums and move for just one minute (squat, dance, run on the spot etc.) in every hour of the working day, that simple action will boost mood, reduce depression and anxiety, boost metabolism, improve gut motility, improve joint mobility, reduce aches and pains and even have an impact on cardio vascular health! Better still, avoid sitting where possible. Another study showed that people who have ‘stand up’ desks reported all the aforementioned benefits and burned almost 1 extra calorie per minute when compared to when sitting – an extra 60 calories per hour results in potentially an extra 480 calories per day and 2,400 during a 5 day week etc.! When I take a holiday I keep up my personal exercise routine, because when I don’t keep moving I feel dreadful – my mind and body needs movement (and by the way so does yours and everyone’s). We don’t stop, eating washing or brushing our teeth and exercise is just as important!
So why don’t you try it…get up out of your chair every hour and do one minute of movement!
Festival season
I know lots of outdoor events were cancelled this weekend due to the weather – never fear I have lots of fun music and routines planned for the coming weeks including a brand new routine for tonight’s (Monday) Summer Special Boogie Dance, (7-8pm, remember it’s a multi-level class for everyone). Fun and fab festival vibes no matter what the weather does.
If your plans change over he next few weeks and you want to attend extra classes, send me a message and I will book you in. Pay by bacs 24 hours in advance for Summer class rate, on the door is a bit more. See below for timetable terms and prices…
Something to look forward to…
The go back to school period can be a bit depressing so how about joining us on the 28 September for an afternoon of funky fabulousness! Massive fun and it’s fantastic for mental, physical and social health!
Weekend classes?
It was mentioned to me that you guys might like to workout with us at the weekends, can I have your thoughts please …ley me know if it’s either a yay or nay and if its a yay what would get you up and out of bed at the weekend class wise?
Yummy Recipe
This week’s recipe is utterly jam packed with fibrous veggies – so it’s brilliant for our gut health and nutrition. I was inspired to create my own version after having something similar in a local café/restaurant. Let me know what you think…
Pea & Pesto Spinach Salad
Serves 2-4. Gluten free, packed with lots of nutrients and really tasty!
Ingredients
Main salad
- 1/2 lb baby spinach (227 g)
- 1 1/2 cups frozen green peas
- 3 tablespoons pine nuts
- 3 tablespoons hard Italian cheese You can use vegan parmesan too
- I used mozzarella chunks sprinkled in the salad.
- I added some asparagus spears too
Fresh Pesto Dressing
1 1/2 cups (70g) of fresh basil leaves, picked from stems & tightly packed
- 1/4 cup olive oil
- 1/4 cup hard Italian cheese grated
- 3 tablespoons pine nuts
- 2 tablespoons fresh lemon juice
- 1 clove garlic
- 1/2 teaspoon salt
- 1/8 teaspoon black pepper
Directions
- Begin by toasting pine nuts over medium-low heat. You will need a total of 6 tablespoons for both the sauce and the salad. Stir regularly to prevent the pine nuts from burning, and remove from heat when they’re golden brown (approximately 1-3 minutes). Add 3 tablespoons of toasted pine nuts to a food processor, and set aside the remaining 3 tablespoons for garnish.
- Defrost the peas by adding the frozen peas to a medium sized bowl filled with lukewarm water. Set aside.
- Now, make the fresh pesto dressing. To the pine nuts, add fresh basil leaves, olive oil, cheese (if using), fresh lemon juice, garlic clove, salt and pepper in the food processor. Blend until a smooth paste forms.
- Strain the green peas and shake to remove excess water. Add defrosted peas to a large serving bowl, alongside spinach, asparagus and mozzarella chunks. Add the fresh pesto dressing and toss to coat leaves evenly. Top with the remaining toasted pine nuts, and grated cheese (if using). Serve immediately
Note I like the Pesto sauce warm
Have a fab week and remember, keep moving, keep smiling and be your own sunshine !
Luv ya,
Helen x
