Weekly Wrap up. Week 23. 2024. Protein!

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Weekly Wrap up. Week 23. 2024. Protein!

Weekly wrap up. Week 23. 2024

Protein.

This is really the buzz word and more and more research is proving how absolutely essential protein is in our diet. I remember the days of carb loading before marathons. There used to be pre race pasta parties can you, believe whereas more recently the focus is far more on getting plenty of protein onboard.

Talking to a friend at the weekend, she told me that when her husband went to the osteopath with an arthriticky knee, the first thing he was asked was how many kilos he weighed and he was then informed that he should be having a gram of protein a day for every kilo of weight. So if you are a 65 kilo individual then you need to be consuming 65grams of protein a day. While he has seen a huge improvement in his knee, Dr Michael Mosley has just written pretty much the very same thing this last week, stating that while the standard guidelines are 45grams for the average woman, actually 65 grams is much more realistic.

Style and makeup guru Trinny was talking to her personal trainer about her batwing under arm issue last week and established that all the weight lifting in the world would not resolve this without the back up of plenty of protein and that we are not eating enough.

So why do we need protein and what is this all about?

Protein is essential for muscle growth and repair, as well as speeding up recovery from injury. It is essential for bone health and strength. Protein is filling so makes us feel fuller for longer and reduces the desire to snack and overeat so indirectly helps with weight management. It improves brain function, strengthens the immune system and helps keep skin healthy. Protein helps repair body tissues and helps make hormones.

I could add loads of scientific research and explanation here but statistics show that you have already allowed your mind to wander so I will stick with the bullet point facts and leave you to research should you wish.

So how do we find it and do we need to weigh everything now?

Fortunately we all have access to the internet and a quick google will generally give you guidelines on protein content. For example 2 large boiled eggs have around 12 grams of protein so if you start your day with eggs and soldiers or an omlette, you are already off to a fine start. A large cup (8 oz) of plain, low fat yoghurt is around 12 grams of protein so throw in some seeds and nuts (and a handful of berries and a drizzle of honey) and you have a really protein rich desert.

As a vegetarian, I have had to look a little deeper but fortunately I am a fan of beans and pulses. Lentils, quinoa and beans such as chickpea and pinto are really good sources of protein but of course fish and meat are excellent options. Don’t overlook your greens as choices such as spinach are a good source too with some greens being high in amino acids which are the building blocks of protein (learnt this at the Juicy retreats when we lived on plants and vegetables!)

Take a little time to think of what you enjoy, what you can incorporate regularly and what portion sizes you need. Remember that the more active you are, the more protein you will need for muscle repair and bone growth. I have recently introduced protein powders to weight training / long cycling days to make sure I have it covered but you will find your own way for what suits you best.

Whatever your way, remember when you have finished your class or workout to reach for a large glass of water and a source of protein within 45 mins for maximum benefit.

Members Zone.

What we have been up to.

Well, I finished my first official road bike event. A huge thank you to online member and fellow Pilates teacher Fiona who, as soon as she heard I was Sussex bound, immediately offered me bed and breakfast. I had just THE loveliest evening with Fiona and her husband Jan and am lucky to have been offered a return visit complete with bike to join Jan and his cycling club so yes please!

I was very grateful to have had the most incredible hospitality and great company and that really set me up for my day!

A quick selfie with Davina McCall and off I set just after 8am on my 47 miles. There was a shorter ride and two longer ones but I had decided not to be toooo ambitious on my first event. Just as well as, with my usual brilliance, I managed to miss some markers and all too soon found myself riding back downhill to the start. While the organisers kindly whooped and clapped, I was frantically turning round and setting off back up the hill, not nearly as exciting second time around, while they were shouting after me, but I explained I still had 20 miles to do… unfortunately as all riders had left, they had taken down the original arrows so I just trundled around to get the miles in, in order to achieve what I had set out to do and to fully earn my (cheapest, nastiest I have ever seen) medal at the end, but do it I jolly well did, albeit on my own, missing the refuelling stations, running out of water… and noting to self that a) teaching a legs strength class 2 days before was fully moronic and b) I should have paid more attention.

However, Sussex is just beautiful (if rather hilly) and the sun was out. I did smile to myself cycling into one village and seeing a “30”speed sign. I remember many moons ago, watching The Magic Roundabout with my mother and her roaring with laughter at a line from Brian the snail as he slid his way down a road and saw a “30”sign and said “30 miles an hour? THIRTY MILES AN HOUR? I can’t go that fast” and I had to agree at that point!

Several of you are away in motor homes and camper vans and other holiday sources and I have really enjoyed the pictures of you working from the library as well as jumping in to live classes when you can find wifi. I really, really appreciate that and full marks to you for being committed to your practise to keep you strong. Easier to maintain than to start again!

It's been a busy week with weights, lower body workout, power Pilates and lots of recording.

What’s new in the library.

Clare has recorded her lower body class which is now in “Clare’s classes” and I have uploaded this Tuesday and Friday's strength classes (located, funnily enough in the section called Strength) and also Tuesday’s pure mat and Thursday’s power Pilates with small weights and mini loops (both in Mixed ability). SO much new content coming!

Please note the library is moving around a little and the order of display is changing. Any questions, please let me know.

You will see a new section called “Guest teachers” where you can try a class from peers of mine who have taught classes for me. You will also see a new area “The Monthly challenge” - more of that below.

What’s coming up

You will have seen the post about our upcoming Pelvic health and menopause talk on June 18th and if not, please go to Latest News on my website. I really hope you are able to make it as I know it will be of interest to all ages.

You ask, I listen

I have had a suggestion that we have a monthly challenge and I think that is a really good idea and I am going to add this to our library. One thing to do every day for the month and although we are already a few days into June, I am starting with The Hundred. challenge. Please go to the library and find the recording to get more info! 5 mins a day, every day. Who’s in?

Please forward challenge suggestions to see us through Summer and into Autumn and there will always be levels for everyone.

Please note -

If we are recording and you join late, please don't be offended if we don't acknowledge you. Nothing personal but obviously it isn't ideal for the recorded classes. No problem if you are running late and hop in after we have started but just to point out!

Finally

A quote -

“It’s very possible to gain several pounds of weight overnight. It is almost impossible to gain several pounds of body fat overnight.

Remember that, when you step on the scales and see the number has gone up because….

All body fat has weight but not all weight is body fat’

“Only lost a pound?” Have a look at the picture below to see just what that means!!

Fitness - dont put off starting a new fitness journey until when “you have more time” as that means that as soon as you become busy, you will drop it again. Start that new habit right NOW while you are busy so that you learn how to fit it into your busy life and that way, you are far less likely to drop it again!

Have a great weekend! xx we have been up to.

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Weekly Wrap up. Week 8. 2025. There's none so easy to delude as oneself....

By juliet • February 20, 2025

Ok, full disclosure. I think it was me that dropped the clanger yesterday morning... those of you who joined me would have seen that I was not at home, and when I arrived at my destination the night before, I realised I didn't have a magic circle with me and went into the 8am class and edited it to avoid the little hiccough and I THINK I may not have saved the changes. I may be wrong as I am in and out of the library ever such a lot but I am going to put my hand up and say it was me. I could probably wing it and get away with it but I have never been very good at lying and dishonesty does not sit well with me. Mind you, I say that..... I remember many moons ago... many, many moons ago when I was 15. My parents had a bar at the side of the lounge - terribly "all the rage" at the time, then terribly naff and I believe, quite the rage again now. Anyway, I was home on my own, I was bored and I started looking for mischief. I took the carefully hidden key ( hidden above the door as we all knew very well) and let myself into the little bar. I worked my way through the optics of many, almost certainly past their sell by date bottles of revolting sticky liquid and tried each and every one. Needless to say it was not long before I thought I was going to die. I staggered out of the back door to find somewhere to hide (and possibly die) and spied my sister's Hillman Minx which I crawled into and gratefully slept. When I woke, the effects were swift and I just managed to wind down the rear window and get my head out before events overtook me. As I was walking slowly back up the garden, my mother and sister arrived home and my sister was horrified at the state of her car. I still, to this day do not know how I did it but without missing a beat, I just informed her that there had been a load of seagulls flying overhead and they must have poo'd down the car door. Im still laughing now, some 42 years later, at how I just came out with that line and that, as I was staggering up the stairs "with the start of a bad cold", I heard my mother and my sister discussing how shocking it was that the seagulls had done that.... dear reader, we lived in Enfield, North London. There is not a coast for a hundred miles. My mother told us stories about when we were little and I recall the story of how my sister furiously denied writing all over the new wallpaper in her bedroom with a crayon. It was the fact that she would not back down and insisted it could not be her that saw her sent to bed. "But how did you know it was me?" she sobbed and my mother told us that the writing was, quite literally on the wall - all around her bedroom in wonky letters read "Louise 4" Yet, as the saying goes, there is none so easy to delude as oneself. I can say for fact that I have on many occasions talked myself into or out of situations, telling myself I could justify that cake because I deserved it, I could have that drink because I had earned it, I could slack off work because I had earned the right to... How many times have you gone to do something and then given yourself permission not to because of the story you came up with? I guess that can go too far and I know more than one or two who have lied for so long that they started to believe their own warped narrative. One such was my ex husband who lied to me about his age... when he asked me once to get his passport from his laptop bag, I flipped to the photo page to see how bad his picture might be, only to be confronted with a date of birth quite different from the one he had told me.. and he admitted that he had been telling me for so long that he had actually convinced himself he was indeed 8 years younger... Mind you, I still married him so who's the fool!! We all tell white lies and we don't want to cause unnecessary discomfort - if someone has just spent a fortune on a new outfit and they are thrilled, would we honestly tell them we didn't like it? ..... on that note though.... when we were teenagers, a friend of mine's mum and her neighbour went down their road to the church to watch the arrival of a bride for her wedding. Maybe it was because they hadn't been invited and were a bit miffed but they were less than complimentary and I can honestly remember this to the word and I am laughing as I write this ..."Crikey, the bride has clapped some weight on, hasn't she? I thought brides were meant to lose weight in the run up - do you think she has already eaten all the wedding cake? I would definitely wear sleeves with those arms" ... "And WHAT is Sheila wearing on HER HEAD? Call that a hat? ".... all this said unfortunately, very close to the videographer, back in the days of wedding videos being very new and with none of today's editing available. Every word was captured and saved.... on their ACTUAL wedding video... I kid you not... Learning to be brutally honest with ourselves is one of life's greatest lessons. One of my favourite books is Rachel's Holiday by Marian Keyes. Marian is an addict in recovery and weaves addiction of many forms into all her novels (also brilliant - Again Rachel and Grown Up's) and she talks with such candour on the subject of addiction - I have heard her interviewed many times and it is the power to delude ourselves that is so shocking. The lies we can tell ourselves when all around us can see through it. Another great speaker on the subject is the mighty Edith Eger, who I have mentioned before. A holocaust survivor, she continues to lecture as a psychotherapist in her 90's - her books The Choice and The Gift are absolute must reads. She talks about healing without distraction - whether that is alcohol, drugs, food, shopping, exercise, scrolling social media... it takes so many forms but it is only when we remove the many distractions that we can start to sit with ourselves, get to truly know ourselves and then, and only then may we move forward. We know the need to be present, to be still, to be quiet but sometimes it helps to hear it delivered in a different voice or explained around another approach for us to see how it may benefit us. Anyway - my name is Juliet Nicholas. I am 56 and when I was 15, I vomited down the outside of my sister's car. There are no seagulls in Enfield.