Hello,  

Recipe of the Week

1. Put the minced beef in a food processor to blitz until smooth.
2. Now add the finely chopped onion, chives, grated carrot and crumbled beef stock cube in the processor and blitz to combine all the ingredients.
3. Divide the mixture into two ball shapes and use your hands to press down to form two burger shapes. Press them until quite thin and wide as they will shrink and fatten up as they cook.
4. Dry fry the burgers in a hot non-stick frying pan or barbecue, turning regularly, for 5-6 minutes, ensuring they are cooked through.
5. To assemble the burgers spread each bap with the sauce of your choice, add the burger and top with some rocket leaves and slices of tomato.

Fun, Facts & Fitness from Mary Morris MSc.

Rosemary and I have worked with the Leicestershire Police for around a year now and it has reminded me of the enormous benefits of people working together to help make positive changes in their eating and exercise behaviour and, ultimately, their overall health. 

Collectively, listening to what others are personally doing and what has worked for them, means they each go away with ideas to try for themselves.  That contact is truly invaluable and the results are amazing in not only their physical health but also their mental health.  Well done to all those involved in the programme!

In smaller ways we can do the same.  My classes meet every week to exercise together but the banter that goes on before and after is, without doubt, almost as valuable as the exercise as they pass on ideas to each other, such as swapping recipes or a new walking route they have discovered. This all keeps us totally refreshed and motivated, and long may it continue!

This week I want to focus on my new workouts which have just been added to the website - using one of my favourite pieces of equipment.  Ever since I had my hip re-surface operation 17 years ago, I have been a huge fan of this fitness gem known as the Resistance or Toning Band.  In those early days of having physiotherapy following surgery, it was invaluable and when I transferred its use to my strength classes, I loved it even more.  These pieces of latex went from obscurity to being the best 'at at home' equipment for strength training – inexpensive, light and highly versatile.

My two new resistance band workouts offer you a highly effective whole-body workout: Standing Band Workout and the Floor Band Workout. They are included in this week’s challenge so give them a go and discover how you can achieve really quick results from such a seemingly insignificant piece of equipment. If you don’t own a resistance/toning band you can easily buy one from our Shop.

The advantages of a resistance band are numerous: 

• They are light and foldable and you can pop them in your handbag or suitcase so you never have an excuse not to do some strength exercises – even on holiday!
• They have the ability to target smaller muscles which is why they are used extensively by physiotherapists. If you have a shoulder injury, for example, a physio will give you a band to work with at home and target exactly the right area that needs strengthening.
• A study on the older age group with osteoarthritis demonstrated significant gains in strength, allowing them to fulfill daily tasks with much more ease. 

A few tips when using:

• Never wrap a band around your hands as it can stifle blood flow.  The grip of your thumb and forefinger is very strong so you can keep your hands open and your fingers free from pressure.
• The purple band available from our website Shop is medium strength.  If initially you find it too strong hold it a little wider to make it easier and as you progress, shorten the 'pull length' so that it works your muscles harder which will strengthen them more.
• Standard resistance bands are made of Latex so if you know you have an intolerance to latex (rubber products) then look out for a latex-free alternative.