Track 1 Fitness

Blackberries 😋

They are in abundance on some of our dog walks, so this week we have come back with a couple of bags full!

Did you know they are…
~ packed with vitamin C
~ full of fibre
~ great source of vitamin K (important for blood clotting and bone health)
~ high in manganese (role in immunity and bone health
~ have an antioxidant and anti-inflammatory role in the body

Most importantly they taste delicious!

Often I stew them slightly and then add to full fat Greek yoghurt with nuts and seeds, but I thought I’d try a couple of recipes this weekend…

Blackberry oat crumb bars
Blackberry chia jam (a zingy jam with just a tiny bit of maple syrup for sweetness)

If you are on my nutrition mailing list I will send these recipes out later, let me know if you’d like to be added to that list.

Did you see the brilliant article in The Guardian about https://www.theguardian.com/lifeandstyle/article/2024/jul/18/the-power-of-proprioception-how-to-improve-your-sixth-sense-and-become-healthier-and-happier or sixth sense? This is your brain working with your vision, nervous system, and vestibular system so you accurately perceive where your body is in space and how you’re moving.

The Feldenkrais Method® is ahead of the game on proprioception; it helps you tune into yourself and be present. Awareness through Movement (ATM) lessons create the conditions for you to make new connections, reduce limitations and improve mobility. A real boost to quality of life!

Try this ATM lesson and learn how to be more ‘Comfortable with the unknown’ with Ana Stojadinovic: https://feldenkraisuk.podbean.com/e/comfortable-with-the-unknown/

To improve your proprioception, check out a local class or teacher on our website: https://www.feldenkrais.co.uk/

Image by Eve from Pixabay - thank you!

®

All set up at the Stort 10 and 5 mile race. Come and see us for post race massage or advice regarding injuries, or to find out about nutrition consultations.

We are making our preparations for the Stort 10 & 5 mile race at Cammas Hall on Sunday.

We will be there providing FREE advice and post race massage treatments and would appreciate any donations to CALM, link for donations below…..

https://www.justgiving.com/page/james-weatherburn-1715701548474?utm_term=yX8XJNaNk

What’s in the pan??

Spicy parsnip and lentil soup, with lots of anti inflammatory ingredients including ginger and turmeric, it tastes delicious 😋
(A variation on a Jamie Oliver recipe)

I’ve just emailed to those who are on my nutrition mailing list the recipe for this soup plus another for “super seedy nutty granola bars“, if you would like receive these recipes and revive more nutritional recipes and information just send me a message.

Nicky

A fabulous friendly group to join if you want to start running or get back to running if your fitness has lapsed. Including a number of talks including one given by Nicky on injury prevention 😊 🏃‍♀️ 🏃‍♂️

Bishop's Stortford Running Club Providing coaching and racing, both on-road and off-road, from 5km to ultras, as well as a strong triathlon, duathlon, swimming and biking multi-sport section.

Core strength & flexibility Classes, book your place in the new block of classes:

Classes resume January 4th …

Classes are suitable for all levels of fitness and can accommodate injuries and for those with long term back pain.

Thursdays 6pm
Hockerill Sports Club (running club), Beldams Lane

Saturdays 8:45am
Zoom

Mondays 6 & 7pm
Zoom

Cost £9/class with block booking or £11/pay per class.

For more information or to book your place contact Nicky
07876161738
[email protected]

FELDENKRAIS CLASSES STARTING AGAIN THIS WEEK….book your place!

If you’ve not tried these classes before, you are very welcome to join us for FREE for your first class. After that classes work out at just £7/class

What is involved?…
Most classes start with you laying on the floor on a mat/blanket, and Jim will talk you through various slow, mindful movements. Sometimes very small slow movements, other times much bigger and more dynamic; each class has a different focus.
You do not need to watch anything on screen as these classes are about following instructions and your interpretation of the movements in your own body, this is one of the reasons it works well on Zoom.
Classes take approximately 45-50 mins.

Benefits of Feldenkrais classes…
There are many benefits but these can include:
Increased mobility
Increased flexibility
Improved balance
Mindfullness without meditating
Increased artistic and athletic performance, with less effort
Reduced pain levels
Reduction in stress levels
Improved attention and concentration

Classes are on Sundays at 5pm and Tuesdays at 7pm
Dates: Sunday 3rd Sept- 15th Oct
Tuesday 5th Sep- 17th Oct
Cost: 7 weeks £49 (or £42 if you take advantage of the first FREE class)

Any question, just ask or if you wish to book I will send you the Zoom link.
We also hope to run some in-person workshops again soon, so let us know if you are interested in these and you will be first to hear about them!

Nicky and Jim

Track 1 Fitness
Nicky 07876 161738
James 07770 955437
Email: [email protected]

Just taking a moment to reflect today after a busy three days for Jim and myself at the Integrative & Personalised Medicine conference in London. So many fabulous speakers, some new thoughts and some reminders of previous reading and learning.

This is spurring me on to continue my studies as a Nutrition therapist as I reach the end of year 2. The focus of Food and nutrition along with lifestyle practices can be so powerful in reversing, preventing or stabilising so many health conditions, I am excited for the future 😊
Nicky

Just passed on the cash donations to CALM from Sports massages done at the Stort 10 & 5 mile race today. Thank you to those who donated online.

All set up and ready to welcome the runners at the Stort 10&5 mile race.
Have a good run everyone!

Looking forward to the Stort 10 & 5 mile race at Cammas Hall on Sunday, Nicky will be there to provide post-race massage and injury advice.

Welcome to our new treatment room!
We both are looking forward to welcoming all our clients to our new home.

Moving day for Gilbert…. He’s looking forward to welcoming you to his new home very soon 😊

WE ARE MOVING!

Due to the landlord selling our premises we are relocating our treatment room this week, our new address is:

Thremhall Park, Start Hill, Bishop's Stortford CM22 7WE

We are really looking forward to welcoming clients to our new treatment room from Tuesday 2nd May.

Watch this space for photos and more information once we are settled in.

However if you need any advice this week or would like to book an appointment please contact:
Nicky 07876 161738
James 07770 955437

Looking forward to supporting this fabulous event again this year

Another huge thanks for our sponsors, Track 1 Fitness who not only are a sponsor of our event but will also be joining us at the finish line this May offering their healing hands to you all!

BOOK YOUR PLACE NOW!
Our next Feldenkrais workshop is fast approaching, this time we will focus on “Awareness of your Movement”
How much of yourself can you or do you pay attention to …can you move your head...your spine…your pelvis?

Date: Saturday 4th March
Time: 2-5pm
Venue: Ugley Village Hall
Cost: £30, including refreshments & homemade cake

Venue: Ugley Village Hall
Cambridge Road
Ugley
Bishops Stortford
Herts
CM22 6HR

Contact Nicky to book your place and payment details. Please book your place by Friday 24th February latest.

More about this workshop:
Can you move your head, your spine, your pelvis? These three areas are directly connected to you brain, if you can be aware of these areas and move them with intention, not just through habit would your actions or thoughts be different or easier?
Awareness Through Movement classes are not just about movements but understanding your response to your environment, your thoughts and understanding why you are moving in habitual patterns. Being aware should be automatic but we generally don’t notice we are slipping into movement habits which may not be serving us well. New beneficial habits can take time to form, but these classes can be the first steps towards these.

These ATM classes can be difficult to explain or understand, however sometimes just moving differently with ease and comfort can make you feel better!
We had a fabulous response to our breathing workshop last month, everyone really noticed a difference in either their breathing or in their overall movement.
If you need any more information or have questions contact Nicky or Jim.

Another big thanks to Jim and Nicky Weatherburn from Track 1 Fitness for supporting our event this year. A long standing partner for our event who also kindly provide their healing hands at the finish line too!

For more information on their classes and treatments head on over to their page

Last call to book your place in our workshop next Saturday 21st January 2-5pm.
Message Nicky to book 07876 161738

Next Feldenkrais workshop “Listen to your breath”
Date: Saturday 21st January
Time: 2-5pm
Venue: Ugley Village Hall
Cost: £30, including refreshments & homemade cake
Venue: Ugley Village Hall
Cambridge Road
Ugley
Bishops Stortford
Herts
CM22 6HR

Payment can be arranged by messaging Nicky.

Please book your place by Friday 13th January

Do you notice when you start a breathe in, where it goes, when you stop breathing in, then your exhalation?

My next workshop in two weeks time is thinking about breathing, for most people a breathe just happens, hopefully followed by many more. The only time we conscientiously think on our breathing is when it is impaired, climbing stairs, a sudden run or when we are unwell. Perhaps if you are nervous, anxious about something or someone, you notice your breathing changes.

So, do you snore, are you overweight, are you anxious all the time? Many parts of our lives, how we live, work rest and play are related to how we breathe. Both in a positive and negative way. From running a marathon to asking for a pay rise or giving a presentation at work, your response/reaction can be noticed in your breath, how you are breathing reflects how you are feeling.

It’s very easy over time for your breathing to change, deteriorate and possibly showing signs of illness or dis function. In fact in many cases what you need is a reset, to remind your nervous system to wake up to allow fuller function and response. You can use your breathing to affect how you are feeling in a positive way.

So our next workshop is looking, talking, thinking about breathing. How much, how often, how and where you are breathing from, and how it affects you and your movements, both physical and psychologically.

**Please feel free to share this post **

Next Feldenkrais workshop “Listen to your breath”
Date: Saturday 21st January
Time: 2-5pm
Venue: Ugley Village Hall
Cost: £30, including refreshments & homemade cake
Venue: Ugley Village Hall
Cambridge Road
Ugley
Bishops Stortford
Herts
CM22 6HR

Payment can be arranged by messaging Nicky.

Please book your place by Friday 13th January

Do you notice when you start a breathe in, where it goes, when you stop breathing in, then your exhalation?

My next workshop in two weeks time is thinking about breathing, for most people a breathe just happens, hopefully followed by many more. The only time we conscientiously think on our breathing is when it is impaired, climbing stairs, a sudden run or when we are unwell. Perhaps if you are nervous, anxious about something or someone, you notice your breathing changes.

So, do you snore, are you overweight, are you anxious all the time? Many parts of our lives, how we live, work rest and play are related to how we breathe. Both in a positive and negative way. From running a marathon to asking for a pay rise or giving a presentation at work, your response/reaction can be noticed in your breath, how you are breathing reflects how you are feeling.

It’s very easy over time for your breathing to change, deteriorate and possibly showing signs of illness or dis function. In fact in many cases what you need is a reset, to remind your nervous system to wake up to allow fuller function and response. You can use your breathing to affect how you are feeling in a positive way.

So our next workshop is looking, talking, thinking about breathing. How much, how often, how and where you are breathing from, and how it affects you and your movements, both physical and psychologically.

**Please feel free to share this post **

Our Christmas Day family run, best present 🙏🏻❤️

New year new you?
I always look forward to the new year and new beginnings, a chance of renewal or change.
As I age I have more experience to look back on, as well as realisations of change and that nothing actually stays the same.
For myself and my family this is an important year, Ella will finish school and either continue learning at university or find a full time job. Nicola is continuing her study in nutrition, now traveling to lectures in London every week.

As for myself I look forward to continuing to develop how I work, teaching more Feldenkrais classes and workshops, to fulfil my learning and teaching skills. The more I practice, little by little, the clearer my understanding of the things around me and where I would like to take them.

What is also clear is Time and how limited it is, it is a valuable resource, one to be thought of every day. I reflect often, not just at new year, each day on the things I do and the people I see, to harness experience from the life I am living, for myself.

So happy new year to one and all. May you find health and fulfilling experience in the things you want to do and understanding of the experiences of what life brings to you.

Be well 🙏🏻

Classes are starting again this week…

We have options of 3 days/times for Core strength & flexibility classes on Zoom or in-person (at Hockerill Sports club, Beldams lane)

Feldenkrais classes on zoom twice a week plus details to follow very soon…an in person workshop Saturday 21st Jan.

For more information contact Nicky 07876 161738
Or email [email protected]
Or use messenger

Christmas workshop
When I ran in the snow and ice recently it felt so good, I had forgotten how much I love to run and particularly off road. I was also aware of how easy it felt to run in an unstable environment, where each foot planted on the ground can be so unpredictable!
I stopped competing 10 yrs ago, every run was either painful at worst and uncomfortable at best, training for racing became too much.
I have been practicing Feldenkrais now for over six years and in that time being able to run, either pain free or without reaction post run has become normal for me. As with everyone I have soreness if I’ve not run in a while and do too much, though not what I used to experience.
Through Feldenkrais I have learned how I move, through myself, not my feet/legs/arms/back/head! Through all of me, understanding how I move, not to any particular perfect model, that doesn’t exist!
In our Christmas workshop we explore moving for running (and triathlon) and expand the process over the following 10 weeks on zoom.

Sign up for workshop on Tuesday December 27th, 3 hours from 1pm

Christmas Feldenkrais Workshop for Runners
(swim, ride, run athlete’s all welcome).
Date: Tuesday 27th December
Time: 1pm-4pm
Cost: £30
Venue: Bishops Stortford Running Club (Hockerill Sports Club), Beldams Lane, Bishops Stortford, CM23 5LG

Followed by 10 weeks Zoom classes, Sundays 5pm.
Cost: £100 (**workshop price will be deducted from this if you book before 28/12/22**).

Workshop (in person)
Jim will be presenting a Three hour session to bring awareness to your ability to move beyond your habitual patterns of restrictions.
In this workshop we do sections of 5 lessons/classes (an ATM lesson/ Awareness Through Movement class), to give you the opportunity to learn how you hold yourself and how you can release some of your restricted patterns. These 5 lessons are explored more in the 10 weeks program , together with 5 more lessons chosen specifically to allow you to aid and enhance your training during this period. The workshop gives you an opportunity to try something different and see if the Zoom classes are for you.


Why you need this workshop and 10 week winter class program.
I have run 19 marathons, when I turned 50 I ran 50 miles to celebrate (a different kind of party). All throughout my training and racing days, whether I was cycling, running or swimming, I used weight training for strength and a variety of different ways to find flexibility, all were helpful, though there is a balance to be had. Other exercises can often take a lot of time, energy and effort from your training goals and performance from your racing and when done on your own will often be missed due to fatigue.

This is where Feldenkrais classes are different, it’s not exercise as such, it’s neurological movement, which can help you find easier, more comfortable and effective way of movement.
It’s so easy to miss our restrictions in our habitual patterns of movements. How many steps would you take on a 10km run, how many on a marathon? Habitual patterns of movement can restrict everything from your head to your toes, movements of your head can restrict where you place your foot. Please, take a moment to think how many steps you take just going to the loo each day! How many steps in a marathon! Being aware of your ability to move, or to notice your restrictions is a positive and worthwhile approach to life in general, let alone in helping you trying to run 26 miles or whatever your chosen distance or mode of movement!

The online classes on a Sunday 5pm, is a perfect time to aid your tired body to recover and prevent build up of tightness in your body due to increasing training loads; to listen to what your body is telling you and relearn some easier ways to move, before beginning another week of training. Training for a spring marathon, or preparing for racing at the start of the year, is difficult, both physically and mentally, as well as time consuming. Which is a good reason for online classes, you can do this in the comfort of your own home. 10 classes, 45-55mins, cost £100 or reduced to £70 if you attend the workshop. These classes will be recorded so you will be able to catch up if you are unable to attend.

For more info or to book your place and for payment methods:
Email [email protected]
Text/call Nicky 07876 161738
Text Jim 07770 955437

A fun session on Saturday talking and demonstrating exercises, mobility and stretching for marathon runners at BS running club. Trying to prevent injuries and hopefully make their marathon a little easier!

Watch this space for more workshops aimed at runners….hopefully coming very soon.

Highly recommend Peter 🏊🏻‍♀️

We have a couple of places available for our next workshop….this Saturday afternoon, 12th November, 2-5pm. Cost £30.

Join us for our hands/feet/eyes workshop. Come and explore these three important areas, see 👀 how you stand 🦶and feel 🫲 with these important places.

Contact Nicky or Jim to book your place.

Still time to book on to our next Feldenkrais workshop “Hands, Feet & Eyes”
Saturday 12th November 2-5pm.
Cost £30, venue Ugley Village Hall.

Contact Nicky to book or if you have any questions. 07876161738

Another day, another published article by Jim. If you’re local in Stansted hopefully it will have been dropped through door.