Fitness Newsletter 15 July
Newsletter – 15 July 2013


Classes start back this week – I can’t wait and am raring to go and looking forward to working out with you in our new 6 weeks of Summer classes. Class details on the Classes tab in this website 🙂

All classes are now only £5 and are for men and women
Please bring your yoga mat and water to all classes


Something to think about
It’s never too late to live happily ever after.

Doubt kills more dreams than failure ever will.

Heathy recipe – Chia Guacamole(MindBodyGreen)
This light guacamole cuts down on the avocado overload a bit, and uses the smooth, undetectable texture of low-calorie gelled chia seeds (soaked in pureed tomatoes) to “fill in” the rest of the bowl. Boasting tons of great Mexican flavour, amplifying nutrition, and reducing calories, this is one guacamole adaptation to make over again and again.

This incredible guacamole has all the flavour of the classic Mexican recipe, but about half the calories – thanks to the smart use of chia seeds.

Makes 6 servings
· 1 very large juicy tomato
· 2 tablespoons chia seeds
· 1 large avocado
· 1 teaspoon garlic powder
· ¼ teaspoon onion powder
· ¼ cup white onion, chopped (plus extra for garnish)
· 2 tablespoons fresh parsey or coriander chopped (plus extra for garnish)
· 2 tablespoons freshly squeezed lime juice
· sea salt, to taste (optional)
· hot sauce, to taste (optional)
In a food processor or blender, blend the tomato into a chunky puree. Transfer to a small bowl, add the chia seeds, and stir well to combine. Let sit for 10 minutes to allow the chia seeds to swell and the mixture to thicken.

Meanwhile, in a large bowl, mash the avocado with the back of a fork into a paste. Add the garlic powder, onion powder, mixed onion, parsley/coriander and lime juice, and mix well. Add the thickened tomato-chia mixture and stir. Add sea salt to taste, and spike with hot sauce, if desired, to preferred heat level. Transfer to a serving bowl and top with extra chopped onion and parsley/coriander.

Diary date: Wednesday 17 July 6.30pm – 8.30pm – Neal’s Yard, 102 Hanover Street
Medicinal Summer Cocktails Workshop – £10

Who said, “If it tastes awful, it must be good for you”? Bust that myth and dust off your blender after this fun evening creating cocktails infused with medicinal plant power!
Medical Herbalist Fiona Morris introduces you to a range of summer inspired herbal preparations for a variety of health conditions. Get confident in concocting health boosting beverages and summer treats at home, such as herbal ice cubes, jellies & ice lollies, and make your own personal herbal blend of vitality spices to take home.

10% off all full price shop purchases on the night at all workshops. Places are limited so booking & payment in advance with cash or cheque is vital to secure your place.

Mint and Lime Foot Scrub/Soak
Now that summer is officially here – make sure your feet are sandal ready with this wonderful Mint and Lime Foot Scrub/Soak!1 cups Epsom salts, 1/2 lime (zest)few sprigs of mint leaves (finely chopped), 2 drops of organic peppermint essential oil, 2 drops of organic lime essential oil

In a bowl, mix all ingredients until everything is mixed well and the lime zest and mint leaves are mixed throughout. Decant into a suitable container.
To use, sprinkle into a foot spa appliance, or a large bowl used just for feet, fill with warm water and relax for 10-15 minutes. Or you can use it onto dry skin to exfoliate and get rid of any dead skin. After massaging it into your feet, rinse off the excess mixture and towel dry thoroughly! Enjoy! (from Green People UK)

Complementary Therapies
Let me know if you’d like to book an appointment with me over the summer for a relaxing massage or deep tissue sports massage or reflexology treatment.

I love all your feedback – please keep it coming, keep me updated on your health and fitness improvements, thanks.

Email me at:

take care
I’ll see you in classes this week from Tuesday 16 July.
Susan x

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