Healthy lunch and a virtual cuppa: Gym Members' Bulletin #15

a fried egg sitting on top of mashed avocado on rye toast, with a few chopped chives on top of the egg

This week’s news:

  • A warm welcome to this edition of our Gym Members' Bulletin. Our weekly bulletin is shared with our community to help keep people connected during the pandemic and shielding.

  • Our in-person gym service will resume from 4th MAY when we REOPEN THE DOORS TO OUR GYM. To start off with we will be open for the same hours as we were prior to the recent lockdown, and we’ll adapt how many hours we open to what need there is for face to face activities. Initially those hours are going to be Monday-Wednesday, 10am-2pm from 4th May. At this point we are not offering any one-to-one sessions but we will review this again in a short while. We will do as much as we can, and we’ll do it as soon as we can do it safely. If you’re planning on coming back to the gym, just book in as you did before. We look forward to seeing you!

  • Our Online Exercise Service will continue to be available and we will carry on providing this service to support people to exercise at home, even when the gym is open for in-person activities.

  • We have Tony’s family cat Barbie featured in our Furry Friends column this week. Some Gym Members may be familiar with Barbie from her regular appearances on our Zoom exercise livestreams! Tony tells readers how she was brought home from a rescue centre and became a very much loved family kitty.

  • Victoria had the pleasure of hosting this week’s Virtual Cuppa which is available for gym members every Thursday at 1.45-2.30pm. She says, “I enjoyed chatting with gym members, some of whom I know well and others I enjoy getting to know 'on screen'. It’s nice to meet up for an informal chat and as always it’s fascinating to be part of wherever the conversation flows. I’d urge anyone who is thinking about joining to go for it - ask one of us for the Zoom link and you’d be very welcome to pop in. It’s a lovely welcoming and inclusive group.” Contact us for more information.

a screen shot of a zoom meeting 'virtual cuppa' social session with 8 gym members on the screen and Tony the AB instructor
A Gym Members' Virtual Cuppa session in January 2021

  • image of a badge from Homerton hospital which states "vaccinated against covid 19 2021" around the edge and "we love Homerton" in the centreThe Covid-19 vaccine programme is rolling on; with some gym members offered their second dose alongside others who are being vaccinated with their first dose. Over 45’s in England are invited to book in for their first dose and if you’re in this group you can book yours here. More than 32.2 million people in the UK have had a first dose of a Covid vaccine and more than 7 million a second dose. During April, about 12 million second doses are being offered to people in priority groups (BBC news).

  • This week's recipe is for Avocado Toast. If you haven’t had this on your lunch menu regularly it is well worth trying it out - and it is so nutritious! Avocados are naturally nutritionally rich and an excellent source of monounsaturated fat and vitamin E, and are a good source of folate. They also supply more soluble fibre than other fruit and contain a number of useful minerals including iron, copper and potassium. There’s no limit to the recipes with avocados but in our opinion nothing beats smashed avocado on toast for a super healthy and quick nutritious lunch! 

Try this at home: Shoulder Press

This week we take a look at the Shoulder Press. This exercise works the muscles of the shoulders, upper back and back of arms. All the muscles you use when lifting things above head height, like placing things into cupboards so it is a very functional exercise. 

It can be performed using just your bodyweight (no additional equipment), resistance band (by placing the band under your feet, holding the ends in each hand and pushing up above your head), with small hand weights or filled water bottles.

WARNING: You should not do this exercise if you have high blood pressure (do the Lateral Raise exercise instead).

AB instructor Patrick seated in a chair with feet at hip width apart. He is holding a dumbell in each hand and his hands are at shoulder level.  Sit straightAB instructor Patrick seated in a chair with feet at hip width apart. He is holding a dumbell in each hand and his arms are stretched out above his shoulders

  Start by placing your hands so your wrists are inline with your shoulders and extend your arms above your head

  Then slowly lower your arms to the starting position

  Repeat 10-15 times 

 

Furry Friends

Sharing our furry family members with others. Introducing Barbie. 

“Some of you who do online exercise sessions with me would have already met her, as she sometimes likes to make an appearance on screen, usually around lunchtime asking for her food!  AB instructor Tony smiling and holding a black cat called Barbie

Barbie became part of our family when we adopted her from our local rescue centre two and a half years ago, age 2. We took to her straight away as she came running from her cage to greet us and was very vocal! 

She’s an indoor cat, so doesn’t go out but she loves to keep an eye on the outside world from our living room window. 

Barbie has a really calm temperament, even when the kids are constantly picking her up while she’s trying to sleep. Barbie loves playing with her many toys and even caught a real live mouse for us when we had an unwanted house guest!       

She recognises her name, so if you should see her during your exercise session, don’t forget to say ‘Hello, Barbie’! “ Tony

 

Ability Bow Recipe: Avocado Toast

a fried egg sitting on top of mashed avocado on rye toast, sprinkled with chives This week’s offering is a simple yet tasty and nutritious light meal.

 Avocados are good with almost anything but here we’ve suggested that it is served with a fried egg on top.

 

Ingredients (serves 2)

1 ripe avocado

4 free range eggs

Rye or Sourdough bread 4 slices

Chopped chives (dried are fine)

Olive oil 1 tbsp 

Seasoning (seasalt, chilli flakes, ground black pepper)

Method

  1. Pop the bread into the toaster or place under the grill and toast it to your idea of perfection.

  2. Carefully cut the avocado in two and remove the seed. Scoop out the avocado from the skin with a spoon and mash the fruit into a small bowl. Season.

  3. Divide the mashed avocado between your toast slices.

  4. Heat the olive oil gently in a non-stick pan and crack your eggs into the pan. When they are cooked, remove the eggs with a slotted spoon and place on top of the avocado-ed toast.

  5. Sprinkle with chopped chives and serve.

 

Have a good weekend everyone, stay safe. The AB Team