Newsletter January 2021
As 2021 gets going, we often reflect on the year that has passed.
What a year 2020 was, not least because of Covid 19, the virus that spread around the world as quickly as a lightning strike.
In fact a lot else went on! Brexit, a new American president-elect, bushfires in Australia, Megxit, Joe Wicks morning workouts, baking galore, Liverpool won the premier league for the first time (a 30 year wait), clapping, Parasite won best film, virtual quizzes, fresh air, Kim and I opened up Twickenham Body Health. We reevaluated what matters to us and how to manage our time.
The lockdowns have tested our patience, our creativity and initiative, our mental and physical health and here we are in our third lockdown.
For some, this meant time for physical fitness, for others, adjusting to working from home and homeschooling. For some, isolation and loneliness.
Keeping fit - it isn't always easy to drag yourself off the sofa especially when it's cold and wet outside. Mandy signed up for a run Challenge with some friends. It's a goal, something to aim for and buddies are a great way to keep you motivated (not just for running or fitness). If you plan to go on a run with friends you're much more likely to do it than if you plan a run on your own (not saying you won't, just saying...). Of course, with just one friend per session at the moment.
There are now loads of free classes online (websites, youtube, facebook) or apps for all fitness levels. Here are some of my favourites:
NHS couch to 5k (more on this from Kim next time as she's giving it a go) - link here
Ourparks - all types of classes available from yoga to HIIT, family or solo - https://ourparks.org.uk
Yoga with Adrienne - https://www.youtube.com/user/yogawithadriene
There are a plethora of Apps too - Seven, NHS Weight Loss, My Fitness Pal, Map my run/fitness, Strava, The Body Coach.
Whatever it is you need you will definitely find an app or website for it and if you can't why not start your own channel? Now there's a thought.
Finding time for yourself to switch off and be in the moment is important. Some useful apps for this include Headspace, Calm and Mindfulness.
That said, you may not want to be glued to a screen all day for your health, fitness and wellness.
We have certainly discovered much more about my local area during lockdown. We got a dog last November. As he's grown up long walks have become part of our daily routine. The walks benefit us as well as him. If you don't have a dog don't worry go and explore, you are bound to discover things you never knew about your local area. A bike might help!
One of our interests is nutrition and now of course we have Veganuary and dry January. Need help with recipe ideas, cupboard staples, portion sizes, diet? Drop me an email.
Mandy's nutrition transition course, Monday evenings 7pm on zoom runs for 10 weeks - learn, practice, repeat - before you know it you're eating more healthily, not feeling hungry all the time and you may lose some weight and tone up along the way. Email Mandy email@example.com if you wish to sign up. The first session on January 25th is free.
In the meantime if you want some healthy slow energy releasing snacks packed with vitamins and minerals to keep you going, here are some of our go to options:
Vegetable sticks (carrots, cucumber, celery, courgette), toasted pitta and hummus
Fruit e.g. apples, grapes, pears are great on their own but can be high in sugar. Add cheese, nut butter or greek yoghurt and hey presto! you have a slower energy releasing snack e.g. berries, seeds and yoghurt, apples slices and cheese (cottage cheese is lower in fat than other cheeses)
Add a handful of unsalted nuts to yoghurt
Make your own popcorn, sweet or savoury, and choose your own flavours (always a fun one to do with the kids)
Bruschetta topped with your own salsa mix (chopped tomatoes/red onion/avocado/olives with a drizzle of olive oil or a squeeze of lemon or lime juice)
Mandy also runs virtual wellness sessions on zoom to teach you ways to look after your muscles, joints and wellbeing. This is a great way to keep aches and pains at bay. These sessions are designed to complement hands on sessions and include mobilisation of joints, release of sore spots/tension in muscles (trigger points), acupressure techniques, stretching (static, active, isometric) and self care tips specific to you. You don’t need any special equipment for these sessions, just you and a willing mind.
A pregnancy and postnatal wellness programme is being put together to complement our pregnancy and post natal massage sessions. Read all about the benefits of massage here.
Until the next newsletter look after yourselves
Mandy and Kim