Tuesday, December 19, 2006

News - Christmas and other stuff...

With the christmas weekend nearly upon us it is time to reflect on the past year and what has been an exciting 12 months here at Aegis. It hasn't been without its challenges that is for sure, but we hope that the worst of those are now well behind us and we can go on from here to greater things.
We are exceptionally proud of the outstanding team that is developing here at Aegis and believe that nowhere is that reflected better than in the results our clients are getting. Aside from some staggering changes in body shapes and sizes, we have also seen many people gain relief from injury and illness over the past year and it has been inspiring to share a part in that.

So, we look forward to 2007 and are very excited about what lies ahead. The continued development of Aegis, both as a personal training centre and also as a training provider to the fitness industry. It will also see the release in July of Graeme's first book - Stronger and Fitter for Life, published by A & C Black
Other plans will include the development of new products, many available free of charge, such as Podcasts of workouts and exercises so you can take us with you on your Ipod wherever you go! There is also the regular monthly newsletter, keeping you up to date with news and views on health and fitness along with fantastic recipes, articles, playlists, and bonus funny's from the internet.

We continue to build this business with all of your help, please do remember that we are only an email or a phone call away if you need to speak to us about anything.

Email us on info@aegistraining.co.uk, call 0800 2 888 635 or simply visit us at personal trainers london

See you all in the New Year!

Tuesday, December 05, 2006

Feature - Studio Playlist

Hi all,

Hope you are all enjoying the latest posts on the blog. A few people have been asking about the music that we play in the studio so here for all of you is my latest training soundtrack. Check out the tracks, hope you enjoy them!

1. Chris Cornell - You Know My Name (Casino Royale theme)
2. Bright Idea - Orson
3. America - Razorlight
4. Only Human - The Departure
5. Blood - Editors
6. Living for the Weekend - Hard-Fi
7. Let it Slide - Keane
8. Spitting Games - Snow Patrol
9. Ashes - Embrace
10. Munich - Editors
11. Naive - The Kooks
12. All These Things That I have Done - The Killers

Each month I'll be bringing everyone some of the new music thats out there and my monthly training soundtrack...

While you are it, get a listen to our album of the month from Albert Hammond Jnr....not great training music but a fantastic album...

Saturday, December 02, 2006

Recipe - Ed's Christmas Delights

Christmas Menu

Welcome one and all to my December recipes, I hope you
are all well and that you are experimenting in the

I really like Turkey at Christmas, so I wont start
saying that we should not cook “boring” Turkey, but I
will try to give you ideas for reasonably healthy
alternatives to the traditional Christmas dinner. I am
convinced that you should enjoy the festive period and
not worry too much about over indulging a little, just
try not to go too far.

Christmas is about making things a bit special, I have
put together a three course menu which should stand
out but wont leave you in need of new trousers

All dishes should be accompanied by copious amount of
alcohol for the cook!

Truffled Celeriac Soup

1 Celeriac - Peeled and cut into 1cm cubes
1 Large onion - Peeled and chopped
2 Sticks Celery - Chopped
1tbls Olive Oil
2 tbsp Truffle Juice or Oil
800 ml Semi-Skimmed Milk
Salt & Pepper
1 Small Truffle (Optional)

Begin by sweating the onion and celery with the olive
oil until soft, add the celeriac and a good amount of
pepper and cook for five minutes. Add the milk to
cover the vegetables, you may need slightly less or
slightly more depending on the size of your celeriac.
Bring to a boil and simmer until cooked, blitz
everything in a blender and pass through a fine sieve
back into a clean pan. Add the truffle juice or oil
and season with salt to taste. This will keep in the
fridge and can be reheated to serve, just shave the
truffle on top of the soup if using or dot with a few
more drops of truffle oil. Serve with some fresh
wholemeal bread.

Risotto of Fines Herbs with Grilled Seabass

1 Large Whole Seabass - Scaled, Filleted & Portioned

1 Medium Onion - Finely chopped
1 Clove Garlic - Finely Chopped
300g Carneroli or Arborio Rice
100ml Vermouth/Dry White Wine
2 tbsp Olive Oil
1 litre Chicken Stock
50g Unsalted Butter
50-100g Parmesan Cheese - Freshly Grated
2 Hands full of Fines Herbs (Parsley, Chives, Tarragon
& Chervil) Very Finely Chopped
Salt & Pepper
In a pan bring the stock to a boil and keep hot, in a
large pan sweat the onion and garlic in the olive oil
for five minutes then add the rice. Stir for a further
two minutes until the rice turns slightly translucent.
Add the vermouth or wine and cook until it has all
gone. Begin adding stock a ladle at a time and stir
continuously only adding more stock when the last has
disappeared. It should take about twenty minutes to
cook fully, the rice should have a slight bite but not
a crunch, do not undercook it.

When half the stock has been used start to preheat the
grill. Have your fish skin side up and seasoned with
salt and pepper underneath on a tray brushed with oil.
Brush the skin with oil and place under the grill when
the risotto is nearly cooked. Finish the risotto by
adding the parmesan, herbs, butter and season lastly
to taste. Place a lid on the pan and leave off the
heat for 2 minutes.

Check the fish is fully cooked, spoon a good helping
of the risotto into a large bowl and place a portion
of the bass on top and serve.

If you wish reduce 300ml of Port and 200ml or Red Wine
to a thick syrup and drizzle around the edge of the
risotto to finish.

Baked Apples with Homemade Mincemeat

4 Large Bramley Apples - Cored

200g Bramley Apples - Peeled, Cored and Chopped small
125g Raisins
125g Sultanas
125g Currents
100g Vegetarian Suet
150g Unrefined Brown Sugar
Juice and Grated Zest of 1 Orange and 1 Lemon
2 tsp Mixed Spice
¼ tsp Grated Nutmeg
¼ tsp Cinnamon
60ml Brandy

Place all the mincemeat ingredients in an oven proof
dish but only add half the brandy, and place in an
oven at 120c for 2-3 hours. Remove and leave to cool
stirring now and again to ensure the fat is mixed
through. Stir in the remaining brandy.

Place the cored apples on a buttered baking tray and
preheat the oven to 180c. Spoon the mincemeat into the
apple cavity and cover loosely with foil and bake for
35-45 minutes until soft. Baste every ten minutes with
any juices on the tray.

Serve on its own or with ice-cream.

I have cooked all of these dishes and can assure you
that you will not be disappointed, have a great
Christmas and New Year and you will be hearing from me

If you have any questions or suggestions then please
do not hesitate to contact Graeme or Greg, they can
pass any comments directly to me and I will respond as
quickly as possible.

Friday, December 01, 2006

Article - Training after a muscle strain

I am a trainer, cyclist, runner and instructor. I believe I strained a gluteal muscle which prevents me from running. I know I need to rest the muscle but still need to train. Please advise what exercises I can do.

Getting injured just prior to competition is always going to make preparation for the event difficult. There are several different aspects that need to be considered in this scenario to ensure a speedy recovery and to minimize any potential de-conditioning effect, which will be the main danger to event performance.
Firstly it will be useful to get an accurate idea of what your injury actually is. In runners, hamstring strains, hip rotator strains and gluteus medius strains are all common injuries, mainly due to the key role they all play in successful running. Being able to isolate a cause will also play a big part in deciding upon rehabilitation and avoidance of further injury in the future.
In the acute phase of an injury (<72 Hours) the use of cryotherapy (ice) can be very effective in helping lessen the effect of the strain, beyond that time period you can use thermotherapy (Heat) to help warm the involved area prior to activity. This can be difficult to achieve effectively in the glute region due to the subcutaneous fat being a poor transmitter of heat, but should be attempted prior to exercise.
There are other options for when an injury stops you doing your chosen sport, you should try to find activities that mimmick the energy demands of your chosen sport, for example swimming, rowing and skipping all have aerobic demands similar to that of running or cycling and as such can often be valuable tools for maintaining aerobic conditioning when an injury prohibits your chosen discipline. Your main concern is going to be a loss of aerobic conditioning prior to your event, so you should try to keep your training duration at one similar to that which you would normally use.
There are many different factors that can affect how you recover though it is critically important that you don’t stress healing tissues beyond their tolerance, worsening the injury. This will only serve to frustrate you and delay a return to race/match fitness. You should be able to return to your running training once you can bear full weight on the involved limb with no pain and no limp. Ensure that you moderate your running and graduate the return to your training distance.
There are many factors that can contribute to sustaining a lower extremity injury, anatomical abnormalities, changes or sudden increases in training protocols, muscle imbalance, and lack of flexibility/stability or strength can all contribute, ensure that when getting back to full fitness you pay attention to adequate hamstring flexibility, pelvic and leg-length symmetry, hip rotator strength and flexibility and sound mechanics through the kinetic chain. This is particularly important if you find this injury recurring.
To summarise this, use alternative activities as suggested for a similar duration to maintain aerobic conditioning, use a graduated and moderate return to running only when you can bear weight without pain or limp, warm the area thoroughly before any exercise and don’t stress healing tissue too much or you will slow your return further.