Weekly Challenge

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Created by Mary Morris, this week’s Fitness Challenge is designed for people of all abilities – so there really is no excuse!

Mary says: Did you realise what a great piece of home gym equipment a chair can be.  You may think that exercising from a chair is only for those who struggle to stand and have serious mobility issues but think again because the simple chair can be an extremely safe and effective workout aid for all of us!

                                

•       It helps to mobilise all the major joints really effectively as the hips being stable and 'fixed' on the chair helps to prevent unnecessary movement.  This allows each joint to move through a greater range.  Check out my Seated Warm-up video where all the joints are mobilised and prepared for action. Follow each time before working out.

•       The Seated Aerobics video is surprisingly good at getting the heart rate up so you will benefit from improved circulation and increased stamina.  That routine is also brilliant for making your brain work hard too as you change moves at a quicker pace.

•       Pick up a set of weights or water bottles to do the Seated Strength workout where you are guaranteed to work on the upper back muscles for your posture, the arms and shoulders, including plenty of waist-trimming exercise. 

•       The chair can also be used just for support whilst standing so to blast those hips and thighs check out Rosemary's routine Leg Strengthener and Bottom Toner

Recipe of the Week

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Another recipe from the archives! This one comes from my Complete Hip & Thigh Diet book published in 1989.

VEGETABLE BAKE  (V)
Serves 1

Selection of vegetables: large carrot, sliced, large parsnip, chopped,
50g peas, 100g cabbage, shredded, 2 leeks, sliced,
and 1 onion finely sliced – peeled and chopped
175g potato, cooked but still firm. Finely slice when cold
100g mushrooms - sliced
3 tablespoons packet stuffing mix
1 teaspoon mixed herbs
Cup of breadcrumbs – preferably wholemeal
250ml vegetable stock
Freshly ground black pepper
 
Lightly cook the vegetables in water with a vegetable stock cube.
Strain the vegetables but reserve the vegetable stock and measure out 250ml.
Place half the chopped vegetables at the bottom of a medium-sized ovenproof dish. Sprinkle with half the stuffing mix, half the mixed herbs and sprinkle with black pepper. Place another layer of cooked vegetables, the remaining stuffing mix, the herbs and with more black pepper.
Now place the sliced mushrooms over the last layer followed by the sliced potatoes. Carefully pour over almost all of the vegetable stock so that it moistens the contents of the dish. Finally, sprinkle over the wholemeal breadcrumbs and carefully pour the remaining stock over. Add freshly ground black pepper.


Bake in a preheated moderate oven (180 degrees C, 350 degrees F, Gas Mark 4) for 20 minutes until piping hot. Alternatively, cook in a microwave on medium for 7 minutes and place under a hot grill for 5 minutes to crisp the top.