We are very fortunate and privileged to have about our Cheltenham store a personal trainer called Dan Fivey. Dan is a very proactive personal trainer not in the Cheltenham area but the whole South West region. He has kindly produced a brief piece for the blog.
Firstly some info on healthy options to tea and coffee...... [Ed- know I could do with some!!]
Juices
Tomato Juice
Vitamins: A, B, C and E
Minerals: Iron, phosphorous, potassium and sulphur
Therapeutic benefits: Tomatoes gain a lot of their nutrients from the sun and therefore are highly energising and nutritive. They are excellent for blood disorders and a good tonic for the nervous system. This is particularly beneficial for people who suffer from anxiety, stress, nervousness, insomnia and fatigue.
Tomatoes have the ability to eliminate uric acid from the body and so are an excellent food for people with arthritis, gout and rheumatism. They are hugely detoxifying and can help with skin disorders such as acne or boils.
Preparation for juicing: Choose tomatoes that have been ripened on the vine and make sure that they are ripe and heavy. Wash thoroughly, chop and pass through the juicer with the skin.
Tomato juice is very popular on its own but can also be mixed with carrot, apple, celery or onion juice.
Celery Juice
Vitamins: B and C
Minerals: Iron, magnesium, phosphorous, potassium and sodium
Therapeutic benefits: Celery juice is most well known for its abilities to ease rheumatic and arthritic pain and inflammation. It is also good to take celery juice if recovering from illness, particularly a cold or flu, as it replaces lost minerals in the body. The potassium in celery helps to lower blood pressure and it is effective in strengthening the stomach, liver and kidneys. For restlessness and sleeping problems, celery juice is highly successful.
Preparation for juicing: Choose celery stalks that are firm and straight that show no signs of wilting. Wash the stalks thoroughly and remove both ends before juicing.
Carrot Juice
Vitamins: A, B, C, D, E, G and K
Minerals: Calcium, copper, iodine, iron, magnesium, manganese, phosphorous, potassium, sodium and sulphur
Therapeutic benefits: Carrot juice is an excellent tonic for just about every ailment imaginable. It can be consumed in large quantities as well. It is particularly effective in preventing cataracts and other eye problems, as well as energising, cleansing and healing the body faster. Carrot juice boosts the immune system and protects against disease. It helps to treat anaemia, circulatory problems and skin disorders. It is good for digestive problems and is an excellent remedy for ulcers, liver problems and asthma. It may help to prevent tooth decay and gum disease.
Preparation for juicing: Choose carrots that are firm to touch and peel unless they are organic. The tops and the roots may be used to make carrot juice.
Carrot juice is often used as the basis for other juices as it is easily digested and may be consumed in large quantities.
Beetroot Juice
Vitamins: A, B, C and E
Minerals: Iron, magnesium, manganese, phosphorous, potassium, silicon and sodium
Therapeutic benefits: Beetroot juice is very powerful and should always be consumed in small quantities and usually mixed with other juices, such as apple, carrot, cucumber and celery. It is an excellent purifier and cleanser of the blood and is effective in cleaning out the liver, kidneys and arteries. Due to the high amounts of natural sugars that beetroot juice contains, it is thoroughly energising, although should be avoided by diabetics. It is also good for digestive problems such as constipation and it strengthens the bones, which is helpful for people as they get older and their bones become weaker.
Preparation for juicing: Try to pick out beetroots that are firm to the touch rather than soft or shrivelled. Always mix with other fruit or vegetable juices, as pure beetroot juice can lead to negative reactions within the body.
Now some food that is healthy nutritious and well is just good for you [Ed – yup could do with some of that as well!!]
Portobello Mushroom Burgers
Big, field mushrooms make ideal fillings for a burger bun, for a speedy veggie supper.
Ingredients
tbsp Dijon mustard
1 tbsp balsamic vinegar
2 large portobello mushrooms
2 thick slices beefsteak tomato
2 ciabatta rolls, toasted
2 slices red onion
2 handfuls rocket
Mix the mustard and vinegar together. Brush half of it over the mushrooms and season well. Grill for 2-3 minutes each side. Put the tomato slices on top and grill for a minute.
Spread the remaining sauce over the buns then add the tomato and mushroom, tomato side down, followed by the red onion and rocket
Falafel Burgers
A healthy burger that's filling too. These are great for anyone who craves a big bite but doesn't want the calories
Ingredients
400g can chickpeas , rinsed and drained
garlic clove , chopped
handful of flat-leaf parsley or curly parsley
1 tsp ground cumin
1 tsp ground coriander
1⁄2 tsp harissa paste or chilli powder
2 tbsp plain flour
2 tbsp sunflower oil
toasted pitta bread
200g tub tomato salsa , to serve
green salad , to serve
1 small red onion
Pat the chickpeas dry with kitchen paper. Tip into a food processor along with the onion, garlic, parsley, spices, flour and a little salt. Blend until fairly smooth, then shape into four patties with your hands.
Heat the oil in a non-stick frying pan, add the burgers, then quickly fry for 3 mins on each side until lightly golden. Serve with toasted pittas, tomato salsa and a green salad.
Finally a gratuitous but worth while plug for Dan's business and while we all could do with a Dan in our lives......
The AlterG Treadmill
An exercise machine designed to help astronauts walk on the moon is now the hottest bit of gym kit in the UK. Called the AlterG treadmill, it allows you to exercise while reducing the force of gravity, A person’s body weight can be reduced by up to 80 per cent. Inspired by NASA the AlterG is used by Manchester United, runner Paula Radcliffe and by the US Army to treat injured soldiers. But with a whooping £27,000 price tag there are only five in the UK available for public use - with one of them in Cheltenham.
Personal trainer Dan Fivey purchased it for his Personal Training Studio. Situated above the Cheltenham Up and Running shop in the High Street, the studio is the antidote to big gyms.
“There is no membership fee, no loud music or videos, no mirrors, just you and your personal trainer,” said Dan. “People find they work harder and are achieving great results in a shorter time.”
Dan spends a lot of time working with people recovering from injuries. When he read about the AlterG he felt it was the ideal piece of equipment for the studio. The technology behind the state-of-the-are treadmill is simple. Compressed air is pumped into a plastic chamber over the treadmill, creating "lift". The user is sealed from the waist down inside the chamber, and a computer panel allows patients to take up to 80 per cent of their body weight off their joints.
“It sounds so bizarre because we live every day in 100% bodyweight. To run or exercise without your body weight seems a bit odd,” said Dan.
“Don’t be fooled. You still get the cardio-vascular work-out but without the pounding through your joints, so your ankles and knees are not taking a lot of pressure.”
So a 18 stone man can wind up effectively feeling like he weighs just 4 stone - which is crucial when you are recovered from an injury.
“That is crucial for someone who is recovering from an injury and who does not want to lose their fitness. It can be beneficial for someone recovering from injuries to the hips, lower back, ankles or knees.”
The machines are also used to help obese patients - not just for training, but in giving them incentive by showing them how their feet and knees would feel better if they lost weight. The concept of using advanced differential air pressure technology for weight support was conceived by Robert Whalen, a NASA researcher who was studying the biomechanics of exercise in space. The first version arrived in 2007, developed by the namesake company in California. A second-generation commercial version came out in October 2009. The treadmill is not limited to people recovering from injuries. Runners do not suffer from cramps when using the AlterG. By reducing the body weight, the muscle produce less lactic acid which causes cramp.
“A lot of people worry that they’re not going to be as fit if they’re on the AlterG,” said Dan.
“By altering the intensity of the run, we give them the same workout. I have clients who are running marathons who are training on the AlterG. They use it to build their pace while easing the stress on their joints. There’s nothing else that can do what this machine can. You can have normal gait mechanics at a reduced body weight. It’s quite amazing.”
So there you go, introducing Dan, what he does and why you should look at booking in some time with him. I am sure that he will become a regular contributor to the blog.
To find out more, log on to
www.danfiveypersonaltraining.co.uk or phone Dan Fivey on 0770 916 9997
A 30-minute session on the AlterG costs £25. £200 for 5hrs or £350 for 10hrs.
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