Hello and welcome to my July newsletter!







So we’ve finally had a warm weekend and it looks like this weather will be here for a while. If the sun has inspired you to re-asses your fitness and weight loss goals, why not come along to Lockers Park Lane Fields and join me for Metafit™ and Pop Up Boot Camp? I’ll put you through your paces so girls your legs will look amazing in your little summer dresses and guys you’ll turn heads in you those shorts and T’s!

Read on for the new Metafit™ dates and Thursday Pop Up Boot Camp, Boxmoor Fitness special offers and try my tasty, healthy July recipe.

New Metafit™ dates and new Pop Up Boot Camps

Two months after introducing my new outdoor Metafit™ class, regular participants are really noticing the results: they’ve lost weight, have firmer legs and bottoms and are feeling the benefits of having more energy in their daily lives. Each Metafit™ class takes just 30 minutes, so it’s easy to fit into even the busiest schedule. Why not join us and enjoy those benefits for yourself? 

Metafit™ workouts take place outdoors on Tuesday evenings (see dates and times below) and every Thursday morning at 9.30am. They cost just £5 on the day or - for a discount - pay in advance and each class costs just £4 (£16 for 4 lessons).

New MetaFit™ dates are:

· Thursday mornings - every week at 9.30am

· Tuesday evenings - these run almost every Tuesday at 7pm, but sometimes the schedule changes, so please check each month. This month, the dates are:

o   Tuesday 9th July at 7pm

o   Tuesday 16th July at 7pm

o   Thursday 25th July at 8pm

o   Thursday August 1st August at 8pm

o   More August dates times to be confirmed – watch out for my next newsletter and see the new schedule page on my website!

 
Pop Up Boot Camp (every Thursday)

We are well into the term for Pop Up Boot Camp now and, with the warmer weather, we are located outdoors. Join me for Pop Up Boot Camp every Thursday 6.45pm-7.45pm. £7 pay as you go.

All Metafit™ sessions and Pop Up Boot Camps take place outdoors at Lockers Park Lane Fields, Hemel Hempstead HP1 1TF. Look out for the big Union Jack flag!


What's happening at Boxmoor Fitness?

My personal training clients are continuing to see the benefits of the extra motivation I provide to their weight loss and fitness goals. One client even fitted into a dress she hadn’t been able to get into since before the birth of her second child. (Well done you!) Another client who has been trying to lose weight before going on holiday now feels can she wear her white linen trousers with confidence. (Well done to you too).

If you would like to try some personal training sessions - or perhaps you know someone else who can benefit from a little extra attention - I have extended my special offers for anyone on my mailing list. If you’re reading this newsletter and think someone else might be interested, forward it on to them. And if you’re reading someone else’s newsletter, sign up to my mailing list so you don’t miss out!

Personal training with me is very affordable. With this month’s special offers, you can train for less than £30 per hour. And you can even halve the cost by training with a friend or partner – that’s under £15 per hour! A single session is £40. Why not try one? This month’s special offers for personal training are:

• Three one-hour sessions for just £96 (saving £24) - that's £32 per session
• 10 sessions paid in advance are just £299 (saving £101) - that's £29.90 per session

Remember, you can even bring a friend or partner and split the cost. What are you waiting for?

July healthy eating tip

Many of my clients quiz me about which take aways they can eat and whether they can have a Chinese takeaway. Well here’s my answer: cook your own and you’ll see it’s healthy, tasty and super fast to make.

Stir fries are some of the easiest and healthiest meals you can cook. Using a high heat cooks the ingredients quickly and releases moisture from the vegetables so only a little oil is needed. Stir frying also locks in both the flavour and the nutrients. It’s actually quicker and cheaper to make a stir fry at home than it is to get a Thai or Chinese takeaway.

To get you started, July's recipe is a real favourite of mine, a healthy chow mein recipe from popular Chinese chef, Ching-He Huang. Stir frying is simple. However, if you’re unsure about using a wok, why not let the chef herself show you how easy it is to cook chow mein in this You Tube video: http://youtu.be/0BxiR7gDDNU

Once you have the main ingredients, you will want to make this chow mein recipe over and over again. Therefore it’s well worth investing in some Chinese five spice, sesame oil, dark and light soy sauce. Mosaic supermarket has these ingredients if you can’t find them all at the big supermarkets.

For more amazing healthy recipes for all your Chinese take away favorites, have a look at Ching-He Huang’s book ‘Chinese food made easy’. She also has more You Tube video recipes.

Try my tasty, healthy July recipe!

Home-made Chicken Chow Mein

Ingredients:

Serves 2

·      150g dried noodles (I find one block of Sharwoods medium egg noodles per person works well)

·      Sesame oil (only a dash needed but gives a really authentic Chinese taste - well worth getting)

·      300g skinless chicken (one breast per 2 people is usually enough) sliced into strips

·      Dash of dark soya sauce

·      1 Teaspoon of Chinese five spice

·      1-Tablespoon corn flour

·      2 Tablespoons of ground nut oil ( I use what ever I have usually Bran oil)

·      1 red pepper (sliced)

·      150g bean sprouts (two large handfuls)

·      1 large or two small spring onions sliced lengthways

·      2 tablespoons light soy sauce

·      1 teaspoon chilli sauce (optional) - I don’t think it needs it and I’m a big fan of chilli!)

·      Finely ground black pepper (although if you don’t have it I think white pepper works better)

Method:

Note: Chop the chicken, red pepper and spring onions first and have all the ingredients to hand.  You will need things quickly and there is no time to chop once the cooking has started. It literally takes minutes!

Step 1 - Cook the noodles for 3 minutes in a pan of boiling water until al dente (not hard but still firm. They will be added to the stir fry later so will have time to soften then). Drain the noodles, then run them under cold running water (to prevent them from continuing to cook) and then drain again. Drizzle the noodles with a few splashes of sesame oil and toss through to prevent them from sticking together.

Step 2 - Season the chicken with a splash of dark soya sauce and coat with five spice powder. Coat the chicken lightly with the cornflower.

Step 3 - Heat the wok over a high heat, add the groundnut oil and heat until smoking, then add the chicken and stir fry for 2 to 3 minutes until cooked. Keep the wok nice and hot and keep the food moving continuously

Step 4 - Add the red pepper and stir fry for 1 minute. Then add that beansprouts and spring onions and stir fry for less than 1 minute. Add the cooked noodles and season with the light soy sauce and 1 teaspoon of sesame oil. If you like, stir in the chilli sauce and black pepper.
Stir well and serve immediately.


And finally …

If you haven’t tried Metafit™ or Pop Up Boot camp yet, come along and give it a go. And why not think about getting together with a friend for some affordable personal training sessions? Looking forward to seeing you soon and helping you to achieve your health and fitness goals this summer.

All the best,

Corinne

Tel: 07931 228 125

Email: boxmoorfitness@gmail.com

Website: www.boxmoorfitness.com

Facebook: Boxmoor Fitness

website: www.popupbootcamp.co.uk

Email: popupbootcamp@gmail.com

Facebook: Pop Up Boot camp

Twitter: BoxmoorFitness

Home made Chilli con Carne is delicious and really easy to make. It's far healthier than using a shop bought jar of sauce (which can be full of sugar and preservatives).

By making a big pot of Chilli Con Carne yourself you can then freeze individual portions which you can use at a later date when you have less time. It's like having you're own home cooked ready meals and you'll know exactly whats in them!

You will need
1 lb or 450g Lean Beef Mince
2 Tins of Chopped Tomatoes
2 Tins of Red Kidney Beans
3 Teaspoons Ground Cumin
3 Teaspoons Ground Coriander
1 Garlic clove or cheat squeezy tube garlic
1 Teaspoon of Chilli powder or Flakes
(you can also use cayenne chilli if you like a smokey flavour or cheat squeezy tube chilli)
Bunch of fresh coriander
(Coriander can be frozen and used straight from the freezer chopped and thrown straight into the pot)
Rice to serve

RICE If you are using brown rice put it on first (or while you're cooking the onion) as it usually takes about 30-35mins.
For white rice put it on as soon all the ingredients are in the pot/pan.

Its worth investing in a few spices or cheat squeezy tubes as once you've made this chilli from scratch once you'll want to keep making it over and over again!

Many of my clients have asked me to help them lose weight. When I tell them they need to cook their meals themselves their next question is usually along the lines of "but what shall I cook?".
Below is a handy quick recipe for very low fat chicken parcels that anyone can cook.

Prep Time: 5 minutes Cook Time: 20 minutes
Total Time: 25 minutes Ingredients:

• Boneless, skinless chicken breasts
• 1 Carrot per chicken breast
  
• (Additional flavours, a few anchovies/Capers or garlic and coriander, grated ginger or Orange slices)
• Greaseproof paper/baking parchment
  
• Baking tray
  

Pre heat your oven to 200o or Gas 5

Serve with Broccoli, red peppers and a few baked sweet potatoes or brown rice.
Or as below with sugar snap peas & baby sweetcorn.
They can also be eaten cold as a lunch with salad or as a snack.