Caroline’s Weekly Newsletter
My thought of the week:
“Courage is like a muscle:
the more you use it, the stronger it gets”
Making changes can be scary.
But making just one small change and seeing the results will encourage you to make more.
Little by little, one change at a time, we can make things different.
What will you change first?
Jokes of the week. After a meeting several days ago, I couldn’t find my keys. I quickly gave myself a personal “TSA Pat Down.” * * * * * * * * Now let me see that little thing which gets you ladies into all kinds of trouble.” The lady started stripping off her clothes….. Doctor, stopping her:……. “No! No! Please put on your clothes…… Just show me your tongue.” A wife asks her husband, “Could you please go shopping for me and buy one carton of milk, and if they have eggs, get 6.” I’m sure you’re going back to read this again. “Very good James, that’s a big word.” ” Yes, that’s another big word Alan. Very well done.” Little Johnny says, “Vibrator.” “Well, my mum’s got one and she says it eats batteries like there’s no tomorrow! .
They weren’t in my pockets. Suddenly I realized I must have left them in the car. Frantically, I headed for the parking lot.
My wife has scolded me many times for leaving my keys in the car’s ignition. She’s afraid that the car could be stolen. As I looked around the parking lot, I realized she was right.
The parking lot was empty. I immediately called the police. I gave them my location, confessed that I had left my keys in the car, and that it had been stolen.
Then I made the most difficult call of all to my Wife: “I left my keys in the car and it’s been stolen.”
There was a moment of silence. I thought the call had been disconnected, but then I heard her voice. “Are you kidding me?” She barked, “I dropped you off!”
Now it was my turn to be silent. Embarrassed, I said, “Well, come and get me.”
She retorted, “I will, as soon as I convince this cop that I didn’t steal your damn car!”
Welcome to the golden years………..
While examining his lady patient, the doctor tells her: “Your heart, lungs, pulse & BP are fine.
* * * * * * * * *
This is a story which is perfectly logical to all males:
A short time later the husband comes back with 6 cartons of milk.
The wife asks him, “Why did you buy 6 cartons of milk?”
He replied, “They had eggs.”
* * * * * * * * * *
A good inspiration for teachers before the new school year starts
A teacher asked her third grade class to name things that ended with “tor” that ate things. The first little boy said, “Alligator.”
The second boy said, “Predator.”
After nearly falling off her chair, she says, “That is a big word Johnny, but it doesn’t eat anything.”
Jokes of the week.
After a meeting several days ago, I couldn’t find my keys. I quickly gave myself a personal “TSA Pat Down.”
* * * * * * * *
Now let me see that little thing which gets you ladies into all kinds of trouble.”
The lady started stripping off her clothes…..
Doctor, stopping her:……. “No! No!
Please put on your clothes…… Just show me your tongue.”
A wife asks her husband, “Could you please go shopping for me and buy one carton of milk, and if they have eggs, get 6.”
I’m sure you’re going back to read this again.
“Very good James, that’s a big word.”
” Yes, that’s another big word Alan. Very well done.” Little Johnny says, “Vibrator.”
“Well, my mum’s got one and she says it eats batteries like there’s no tomorrow!
* * * * * * *
This coming week .….
It’s bank holiday Monday (again) ……….. That means I am closed on Monday morning AND Monday evening. This is the 1st time I am closing completely on this bank holiday Monday as I normally run 1 class in the evening. I had lots of you email to say that you wouldn’t be there so I took the decision to spend the evening with my family.
ALL other classes this week are open as normal.
On Tuesday night, the 7.30pm class have asked / opted for Interval training for the next 4 weeks – so that’s what we will be doing. Exercise starts at 7.45pm, why not join us for a 2nd session for only £2.50. This exercise is suitable for everyone.
I will be doing a Kettlecise course soon – in Folkestone and I’ll run it straight after the early classes on Mondays.
Dates / costs / availability coming soon.
It’s only 6/7 weeks until our Abseil in June. 10 of us are raising money for Teenage Cancer trust. If you would like to support us you can visit our just giving page or I will be bringing in sponsor forms and money tins, so thank you in advance for your support.
On Friday we had another amazing day out and theatre trip in London. Memphis was fantastic and everyone enjoyed it. Love our days out, but we have to wait till November for our next show ……. although scarily it will soon come round.
New magazine will be in class this coming week.
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Your state of mind.
Last week I talked about what a difference our frame of mind makes.
For many of us, losing weight can mean a whole host of problems – we may lack self-belief, we may have failed many times in the past or we may find it just too hard to make the changes that deep down we know we should.
Banish any cynicism
Be enthusiastic about the changes you are about to make.
Take time to work through your personal plan in an uninterrupted setting. Preferably on your own with a nice cup of tea (no biscuits!)
Be brave – what are you prepared to do to make this work?
Banish excuses – let’s think of what we can do rather than what we can’t.
Be persistent! Our most successful slimmers have continued to try even when they face setbacks.
We are creatures of habit. We like to keep on familiar territory because it makes us feel safe. We often refer to this state of mind as being ‘within our comfort zone’ because we are just that – comfortable and unchallenged.
Unfortunately, all our bad habits, the ones that made us over weight, also live in our comfort zone. We may hate our body shape, but letting go of these bad habits is a painful process and for many of us, we just can’t bring ourselves to do it. That chocolate biscuit with a cup of coffee, the extra helping of potatoes, the packet of sweets when we fill up with petrol are well-established routines and we need real energy to drag ourselves away from them.
Your expectations: Are you too much of a perfectionist so end up being a classic all-or-nothing dieter? Either in the gym and eating lettuce all day or sitting on the sofa tucking into fish and chips? By making your expectations realistic we will show you how a modest but steady weight loss is always more successful than crash dieting.
Patience – How many years, or even decades, have you been overweight? During this time, how many times have you started a diet? How long do you normally stick to a diet? Just imagine that on one of those diets you lost an average of 1 lb per week for a year. You would have lost 4 stones in that time. Yet the chances are, you gave up before you could see these impressive results because in your own mind you weren’t losing enough weight each week.
Now is the time to set yourself a new goal – to lose 1 lb per week, every week until you hit your goal weight. That’s success!
* * * * * * * *
Strawberry Coconut Cake
Fat per serving 7.10%
Calories per serving 201KCal
100g caster sugar
1 tsp boiling water
100g plain flour
1 tsp vanilla extract
3 tbsps strawberry jam
for the butter cream
70g low-fat spread
200g icing sugar
few drops vanilla essence
25g desiccated coconut
Preheat the oven to 180°C, 350°F, Gas Mark 4.
Lightly grease and line a large swiss roll tin. Using an electric whisk, beat the eggs and sugar on high speed for a few minutes.
Add the boiling water and continue whisking until the mixture is more than double in volume and thick and pale.
Sieve the flour and using a metal spoon carefully fold into the mixture. Add the vanilla and continue mixing until fully combined. Pour into the prepared tin and level with a knife.
Bake in the centre of a preheated oven for 25 minutes until dry to touch. When cooked turn out onto a sheet of foil sprinkled with caster sugar.
Using a round cake tin as a template, cut out 3 discs of sponge. Sandwich together with the jam. Make the butter cream by whisking the low-fat spread and icing sugar together until smooth adding vanilla to taste. Using a palette knife spread the butter cream around the outsides and top. Sprinkle with coconut pressing into the cream.
This recipe works well with self-raising gluten free flour.
* * * * * * * * *
Portugal February 2016
LISTS ARE IN CLASS NOW!!!!!
5 day package – Wed 24th Feb
4 day package – Thurs 25th Feb
3 day package – Fri 26th Feb
Returning on Mon 29th Feb.
We are thrilled that we have managed to keep the prices the same as this year!!
This break offers such good value for money and a welcoming weekend away at a difficult time of the year.
3 nights weekend package = £315
4 nights weekend package = £373
5 nights weekend package = £405 – saving of £26 for a 2nd extra night.
Single room supplement £25 per night.
Inclusive in this price:
Half board accommodation.
3 x 25 minute spa treatments
Discount for lunch at Restaurante O Candeeiro – exclusive to our members.
FREE hot drinks between 10.30am – 18.00pm – Tea, Coffee and Hot Chocolate.
FREE drinks between 18.00pm – 23.00pm – Sangria, House wine, Beer, Gin, Vodka, Rum, Whiskey and Portuguese Brandy.
Sea view rooms (where available).
The very best therapists and Trudy, the Love my Leisure co-ordinator.
I’ll keep an eye out for when flights are available and am happy to help with anyone wanting to book flights, so we can all travel together.
Speak to me in class or email me for details of paying the deposit and the saving scheme to pay monthly.
Anyone is welcome, non members / hubbies / family.
These trips really are a relaxing, fun, girlie, chill out weekend and so why not join us.
* * * * * * *
Salmon and tomato fishcakes with parsley sauce
Serves 4, Per serving 376 calories
450g potatoes, peeled
400g fresh salmon fillet
1 lemon, sliced
4 baby leeks, finely sliced
1 tbsp chopped fresh basil
1 tbsp chopped fresh chives
1 tbsp tomato purée
1 tsp piri-piri seasoning or paste
50g fresh breadcrumbs
300ml skimmed milk
1 tsp vegetable stock powder
4 tsps cornflour
1 tsp wholegrain mustard
1 tsp chopped fresh parsley
salt and black pepper
Boil the potatoes until soft. Drain and mash, then transfer to a large mixing bowl. Meanwhile, place the salmon and lemon in a saucepan. Cover with water and poach gently for 10-15 minutes until cooked through. Drain and allow to cool.
Dry-fry the leeks in a preheated non-stick frying pan for 3-4 minutes. Add to the potatoes, along with the herbs and tomato purée, and season with salt and pepper. Mix in the piri-piri paste. Flake the salmon into large pieces, removing any skin and bones, and add to the potato mixture. Mix the ingredients together, taking care not to break down the salmon into mush.
Divide the mixture into eight, then shape into fishcakes with a palette knife. Press them into the breadcrumbs, coating all sides.
Dry-fry the fishcakes in a non-stick pan for 8-10 mins each side.
Meanwhile, heat the milk and stock powder. Slake the cornflour with cold milk and whisk into the hot milk. Stir in the mustard and parsley and simmer gently for 5 minutes, stirring continuously. Season with pepper and pour into jug. Serve hot with the fishcakes.
* * * * * * *
My final thought …..
I have said it so often over the last few years because it’s true, you will always leave a class after the exercise feeling better than you did when you arrived regardless of what the scales say.
The ‘natural high’ achieved through exercise may not help cure or remedy what is causing you to feel down, sad or tired or the reason for weight gain but it can certainly help you to deal with it a bit better or look at things in a different light maybe. Even get you back on track with that diet!
As you know I am always sympathetic and supportive to you during the hard times whatever that may be – there is always a hug, smile or kind word if you want it.
Endorphins are neurotransmitters found in the brain that have pain – releiving properties similar to morphine………………Endorphins are also thought to be connected to physiological processes including euphoric feelings , appetite modulation and the release of sex hormones!
So “get your dolphins up!”
What are you waiting for!
Love Caroline xxxxx