Members' Bulletin #7 stretch your legs.. and more

seated instructor right knee bent, left leg straight, and leaning with a long back over the straight leg

This week’s news:

  • This week we’ve been talking about our online service and how we’ve adapted our in-person exercise service to deliver on livestream during the pandemic. Our adapted online support has been featured in City Matters, Thiis magazine, and we’ve also been talking to BBC London TV no less. Watch this space..

  • Thanks to The City Bridge Trust for their continued support of our charity and also for helping us to support people who have mental health problems, to exercise. Also to new funders CAF, and Active Londoners.

  • Our Try This at Home exercise this week is the Seated Hamstring Stretch. Try this easy stretch to see how it feels for you.

  • We thank gym member Khalid for this week’s healthy recipe and for his embarrassing story. Thanks very much for these Khalid! Khalid and his wife Nasim offer a tasty Chicken Tikka recipe. We know you’ll love this one! If you have any tried, tested and much loved recipes to share just let us know. And do keep sharing the photos when you try out the recipes in the bulletins.. we will publish them in a future edition.

Try this at home: Seated Hamstring Stretch

Stretching helps to maintain and improve flexibility whilst also preventing injury. You should include stretching as part of your regular exercise programme. Each stretch should be held to the point of tension, not pain, whilst continuing to breathe as usual, never holding your breath.

Here we look at the Seated Hamstring Stretch which helps to keep the muscles in the back of your legs flexible making it easier to perform everyday tasks such as standing, walking and putting on your shoes and socks.

  • Sit as straight as you can with both feet on the floor and hip width apart 

  • Extend one leg as straight as you can, until your heel touches the floor

  • Place both your hands on the opposite leg for support

  • Slowly lean forwards until you feel a stretch on the back of your straight leg

  • Hold for 10-30 seconds

  • Repeat up to 3 times each leg

Ability Bow Recipes: 

Every week we are sharing a special recipe from someone in our community. This week’s recipe offering is from gym member Khalid and his wife Nasim. 

This week’s recipe: Chicken  Tikka 


  • 250g Boneless Chicken Breast in small Cubes

  • 1 tbsp Plain Yoghurt    

  • 1 tbsp Vegetable Oil

  • 1 tsp Garam Masala                    

  • 1 tsp Lemon Juice                    

  • 1 tsp Ginger/Garlic Paste            

  • ½ tsp Red Chilli Powder    

  • ½ tsp Turmeric Powder                    

  • ½ tsp Sugar                        

  • Salt To Taste


  1. Place Chicken cubes in a large bowl 

  2. Add all ingredients, hand mix thoroughly

  3. Preheat the Oven to 180⁰C - 200ºC

  4. Brush Oven tray with vegetable oil

  5. Add Chicken onto the tray, spread evenly

  6. Insert in the middle section of the oven

  7. After 15 minutes, turn chicken cubes over

  8. After 10 minutes, check if cooked

  9. Add 5 minutes extra for larger cubes


All the above spices are available at larger Tesco and Asda stores, but not at Waitrose. If you are not used to spicy foods, start with reduced quantities of spices. 

All ovens have slightly different characteristics, adjust accordingly. Khalid

Member Spotlight: 

If you would like to contribute something for others to read please get in touch. This week gym member Khalid has given us an ‘Embarrassing Experience’ anecdote. 

Arrived at Dallas Airport at mid-day, smug with the knowledge that you can book the hotel at the airport. Regrettably, due to some convention all main hotels in Dallas and Fort Worth were booked weeks in advance. The airline staff helped find a motel room and arranged transport. The motel room was boiling hot, luckily there was a pool right outside. I switched on the air-conditioning and decided to relax in the pool while the room cools off. Not having packed any swimming trunks did not bother me, there was no one by the poolside, and I was wearing my trusty M&S white cotton trunks. About ten minutes into my pool adventure, two tour coaches full of high school age kids arrived at the motel and disappeared into their rooms. To my horror, the white cotton trunks had turned fully transparent in the water. The kids did not like their oven hot rooms, had the same idea and rushed out to the pool seemingly all at once. I moved to the deep end, barely keeping my nose above the waterline. I didn’t dare come out of the water for the next two hours. Thankfully, a pool maintenance guy came along. Offered to pay him $20 if he could find me some gown to get out of the pool. He found me a large towel, but refused to take any money. Needless to say, I always pack a couple of pairs of swimming trunks since that unforgettable episode.  Khalid