Day 3 – Oatmeal and Raisin Cookies

The final recipe of the week, so I thought I’d round off with a sweet treat.

Oatmeal and raisin cookies

Try these delicious pre exercise snacks

With a few of you about to run the Brighton and London marathons, I’m sure you’re already eating a balanced, healthy diet, with plenty of carbs, protein, fruit and veg. But what about a your pre-exercise or even recovery snacks? Which is what these oatmeal and raisin cookies are all about. Oatmeal is a popular choice  for athletes because it is digested slowly yet comfortably and gives sustained energy.

Oatmeal and Raisin Cookies

Makes 10-12

Ingredients

50g Low Fat Margarine or Butter

50g Caster Sugar

1 x Dessert Spoon Runny Honey

1 x Egg

50g Wholemeal Flour

1tsp Baking Powder

80g Porridge Oats

50g Raisins

Method:

Step 1: Heat oven to 170 degrees and grease a large baking sheet

Step 2: In a large bowl, mix the margarine and sugar together until soft then mix in the honey

Step 3: Add the egg and mix well

Step 4: In another bowl, combine the flour, baking powder, oats and raisins and mix together before adding to the butter mixture and mixing well.

Step 5: Drop heaped dessert spoons of the cookie dough onto the baking sheet. Bake for 10-12 minutes until lightly golden

Step 6: Remove from the oven and leave to set on a tray for one minute before transferring them to a cooling rack. Store in an air tight container.

Easy peasy eh! Watch out for a batch of these in spin on Tuesday night.

Have a wonderful weekend and we’ll see you Monday for next weeks instalments.

Nat :-)

Day 2 – Baked Basmati Rice

It was great to hear such positive feedback on yesterday’s recipe, and it sounds like lots of you are interested in seeing and hearing about the kinds of meals we, at Partner’s Health and Fitness, eat :-)

So today’s little offering is what we like to call a ‘Simple Staple’. Something we incorporate into our meals at least 2-3 times a week to help maintain energy levels and trust me, once you’ve tried this way of cooking a humble ingredient such as this, there’s no looking back!  Beats plain old boiled rice any time!

Baked Basmati Rice

Serves 2. Prep time 5 minutes. Cooking time 25 minutes

Ingredients:

1 x Cup of Basmati Rice

1 x Large Onion, finely diced

1tbsp Olive or Rapeseed Oil

1 1/2 Cups of Hot Chicken Stock

Method:

Step 1: Start by sweating off your onion in the oil (you can add a knob of butter for extra cheeky flavour if you wish!) for 10 minutes with a lid on your pot on the lowest heat

Step 2: Stir in the rice so it is coated in the oily onions, then add the hot stock and season. Bring back to the boil, stir once, then replace lid.

Step 3: Immediately transfer to a hot oven for 12 mins at 165 degrees

Step 4: Remove from the oven and leave to rest for 3-4 minutes

This dish is perfect served with pretty much anything – We love it with Salmon or chicken! Give it a try and let us know what you think. Say goodbye to stodgy rice! Happy cooking,

Nat :-)

Eat like an athlete!

OK, so we’re all well and truly into the New Year/Get Fit routines or maintaining our training habits…But are we eating the right kind of meals to maximise our performance and make us as healthy as possible? Probably not! Which is why, from today, we’ll be giving you a little helping hand by sharing our tried and tested recipes with you daily, here on the PH&F website. We’re sure you’re going to love them and look forward to hearing your verdict :-)

Kick starting the way is a fantastic seasonal recipe just perfect for this beautiful Spring weather.

Flambee’d Chicken with Asparagus

Serves 4. Prep time 15 mins. Cook time 35 mins.

An elegant Spring dish that looks and tastes very special, perfect served with simple new potatoes.

Ingredients:

4 x Boneles Chicken Breasts

1tbsp Plain Flour

4 x Shallots, finely chopped

4tbsp Cognac or Brandy

300ml Chicken Stock

16 x Asparagus Spears, halved

4tbsp (rounded) Cre’me Fraiche

1tbsp Chopped Tarragon

Olive Oil

Method:

Step 1: Dust the chicken with flour. Heat the olive oil in a large, wide pan with a lid and add the chicken. Fry on all sides until  nicely browned.  Add the shallots then fry for about 2 minutes until they start to soften, but not colour. Pour in the brandy, carefully ignite, then stand well back until the flames have died down. Stir in the stock and bring to the boil. Reduce heat, cover, then cook for 15 minutes until the chicken is tender.

Step 2: Add the asparagus to the pan. Cover and cook for 5 minutes more until tender. Stir in the Cre’me Fraiche and tarragon and warm through. Season to taste then serve with simple boiled new potatoes.

Let us know how you get on! And don’t forget to share a pic of your finished dish on Facebook. Happy cooking

Nat :-)

Proof that you are never too old to become an athlete……..

Exercise is not just for the young!

Proof that you are never too old to become an athlete……..

On 1st February 2013 Andy Ingleston who had trained with us occasionally during the previous few years made the following statement:-

I could not run when I was at primary or secondary school so there is no chance of me doing so at 50!  Especially as I am eighteen stone, like food and socialising’

Partners Health and Fitness at the Ashford 10K

Andy at the finish of the Ashford 10K

We like a challenge so devised an exercise routine with the aim that Andy would be fit enough to enter a 5km race within six months.  Andy accepted the challenge, we set out on the first run and he could not do more than 400 metres without stopping.   This was going to be tough for both of us but Andy and ourselves stuck to the plan meticulously.  By mid May 2013 Andy had worked that hard he was in such good condition, we entered him not in a 5km but a 10km race, a massive achievement after just three and a half months.   Andy completed the race on Sunday 26th May 2013 in just 58 minutes 52 seconds which is a time that even surprised us.

Since that race Andy has continued to train with us and his times have continued to improve.  On 2nd February 2014 he competed in his first race of the year, the particularly undulating course of The Ashford 10km achieving an excellent time of 63 minutes 47 seconds.

We asked Andy for his comments on the last year – ‘In one word INCREDIBLE!  I am very grateful to Lloyd and Natalie for their time and effort.  If you had told me a year ago that I would be able to run one kilometre I would have laughed, I can now run 10 to 15 kilometres relatively easily and without stopping.  This has also brought an added bonus, after thirty years of trying, the desire to get better has persuaded me to stop smoking and it is now almost five months since I last smoked.  Whilst the focus of my story will always be on time and distance, the health benefits are far more important, for example my heart recovery rate is now a fraction of what is used to be.’

This is proof indeed that anyone can become an athlete so whatever your current condition call us and you can become our next success story.

Spinner in the House!

Well, what can I say…An absolutely cracking start to the New Year. How are your resolutions holding out??

We’ve welcomed lots of new spinners into The Shed, seen the return of some old faces and already had some fantastic achievements from those representing Partners’ Health and Fitness. Well done to Nat and Daz on completing the Human Race Iceman event and huge congratulations to Nat for finishing 1st in her category! A fantastic achievement – With only one race left in the series, she’s now training hard to take that 1st in category to 3rd lady overall!!! The last event in the series, Trailman, takes place on Saturday February 22nd. We wish her every luck.

Spring marathon training is well underway and we have some amazing goals to work towards. Daz and Spicer will be taking on Brighton on April 6th and Daz will then join Nat in June for the Welsh Trail marathon! We’re working hard with the guys to help them achieve their goals and wish them all the luck as they continue their journey to the big day.

Good luck to those running the Ashford 10K tomorrow. They’ll be quite a few representing PH&F and some first time racers within the pack. Remember, running is 10% physical, 90% mental! We’ll see you at the finish line.

We have a massive event happening this Friday, 7th Feb. Our very own Dale House will be undertaking an 8-hr Spinnathon at The Shed, in aid of Cancer Research! Yep, you read right, 8 hours!!!!!! So if you’d like to support Dale, you can sponsor him on the below Just Giving link. Good luck Houseman! https://www.justgiving.com/spinchallenge2014

So, as February starts, we look forward to the challenges ahead and to seeing you all soon.  Remember, great bodies aren’t born, they’re forged!

Lloyd  :-)

All spun out!

Huge thank you to everyone who came to the 2-hr Christmas special yesterday at The Shed -What a fantastic ride! Full of some great energy and amazing tunes! Christmas has really started now!

If you haven’t booked for the Christmas Eve ride, do it now!!! Spaces fill up very quickly so reserve yours before it’s too late! 8:30am.

I’d also like to say a massive well done to Nat and Daz for completing the Human Race MudMan Trail event yesterday morning. The 15KM race was, by all accounts, a real toughy. But both did amazing times with Nat finishing 2nd in her age category.  If you’re interested in off road races and are looking for a New Year’s challenge, there are still two races in the off road series available to enter. Take a look here and support Team Partner -http://humanrace.co.uk/events/off-road

We’re looking forward to seeing everyone before Christmas – Lloyd

 

 

Christmas 2-hr Spin Special

Join us on Dec 7th from 2pm-4pm for our Christmas 2-hr Spin Special.

Climbing, sprinting and time trialing to the best tracks from our 2013 classes for only £10

Book now. These events sell out FAST