October newsletter

Hi Everyone

Welcome to our October newsletter.

PILATES

Tuesdays Aughton village hall 10am

(full at the moment)

Wednesdays (older adult) 2pm Maghull Health Studios

NEW additional class 3pm

First class at Maghull is free

Zumba

Tuesdays  11.15am Aughton Village Hall

Thursdays 9.30am Maghull Methodist Church

Zumba Gold

Mondays – Hightown St Stephen’s church Hall 9.30am

Thursdays – The Feelgood Factory Netherton 11.15am

50+ Aerobics

Fridays 9.45 Aughton Village Hall

Wednesdays 9.30 and 10.15 am Netherton Feelgood Factory

ZUMBA GOLD TONING

Fridays 11.15am Feelgood Factory Netherton

50+ toning

Thursdays 12.30 pm Maghull Health Studios

New LBT class at Maghull

Maghull  Methodist Church

After Zumba

NEW15 -minutes of Legs Bums and Tums exercises

Pay as you go £1.00

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Macmillan Coffee morning

A massive thanks to everyone who contributed to the Aughton Village Hall coffee morning for Macmillan. The event raised almost £700 thank you so much.

New feature - Muscle of the month

October – The Hamstrings

The Hamstrings ( in simple terms)are a group of muscles in the back of the thigh

They are responsible for bending your knee ( like kicking your heel towards your bottom)

Hamstrings can get tight and it’s essential to keep them strong and flexible as tight hamstrings can contribute to lower back pain.

Exercises you can do such as hamstring curls or donkey kicks are great for hamstrings. Our hamstring stretch that we perform in class is a great exercise for improving flexibility in this muscle group.

Recipe        

Butternut squash & bacon soup

Perfect for a rainy day to warm you through or even for Halloween or Bonfire night!

Serves 3

Preparation time: 30 mins

Cooking time: up to 1 hour

Ingredients

• 1 medium butternut squash
• 1 large onion, finely chopped
• 1 garlic clove, finely chopped
• 200g pancetta cubetti (bacon chopped)
• 2tbsp olive oil
• 1ltr hot vegetable stock
• Salt & pepper, to taste

Preparation

1. Peel the butternut squash, slice in half, remove the seeds and chop the butternut into smallish chunks.
2. Heat 1tbsp of the olive oil in a large pan, add the pancetta cubetti and cook for 5 minutes until lightly crisp.
3. Then remove from the pan and leave to one side.
4. In the same pan, add the last tbsp of the olive oil and fry the onion over a low heat for 4-5 minutes until soft.
5. Then add the garlic and butternut squash and cook for a further 5 minutes.
6. Pour in the hot stock and simmer for about 20-25 minutes until the butternut squash is soft.
7. Add the pancetta cubetti (saving some for decoration).
8. Blend the soup until smooth return to the pan and season with salt and pepper.
9. Serve with the remaining bacon bits.

Eat seasonal

Eating seasonally is a good way to get many vitamins and minerals into your diet.

You can easily find out what’s in season by checking online.

October is a great month to eat Broccoli

Broccoli is a great source of Vitamin C A and K

It also contains folates and an 80g serving gives you one of your 5 a day.

Its very versatile and can be eaten raw, boiled and added to soups curries stir fries

New E mail course – make a food swop!

I have started to send out some e mails to encourage you to make a food swop. I hope those of you who are on my mailing list enjoy. For those of you who are not on the list, Please feel free to pick up a free copy at class.

NEW The A TO Z of nutrition

Alcohol

The alcohol content of drinks is measured in ‘units’. Each unit is equivalent to around 10mls or 8g of pure alcohol (ethanol). This could be: half a pint of beer/lager/cider, a pub measure of spirit or half a glass of wine.

The Department of Health advises that men should drink no more than 3-4 units of alcohol per day and women should drink no more than 2-3 units of alcohol per day. It is advisable to have alcohol free days in between to allow your body to recover.

Benefits of cutting down on alcohol are:

• Improved mood
• Improved sleep
• Behaviour -
• Improved health (reference Future Fit nutrition hub)

Team up with Maghull Health Studies

I have teamed up with Maghull Health Studios in Sefton Lane, in Maghull to offer an older adult fitness class  timetable from Monday to Friday in different venues around the a local area.

Please check out the timetable below.

Monday

9.30am – Zumba Gold Hightown

Tuesday

10am Pilates (check for availability) Aughton Village Hall

Wednesdays

9.30 or 10.15  Aerobics  -Netherton Feelgood Factory

2pm Pilates – Maghull Health Studios

3pm Beginners Pilates - Maghull Health Studios

Thursday

11.15am Zumba Gold – Netherton Feelgood Factory

12.30pm Body Tone – Maghull Health Studios

Fridays

9.45am  Aerobic and Tone to sounds of the 60’s – Aughton Village hall

11.15am

Zumba Gold Toning Netherton Feelgood Factory

POSTIVE THOUGHT FOR THE MONTH

You are never too old to set another goal or to dream a new dream!

Nicky x

Follow me on twitter @0-90fitness

Mail me info@0to90fitness.co.uk