Our next eight week 0-5k programme will be starting on Monday 15th September in Hardwick.

Who is it for? :  anyone that fancies learning how to run 5k!  Aimed at complete beginners, but more experienced runners welcome to come along as 'helpers' too.

What do I get? : run leaders that will motivate and encourage you, that will meet with you three times per week and run with you, at your pace.  A progressive 8 week programme that builds slowly to 5k.  Online support including weekly emails and a closed Facebook group.  Access to our experienced team of run coaches, leaders, personal trainers and sports therapists for any advice you might need on running safely or preventing injury.  And most of all, you get a whole load of new friends, a new running community, and a great new hobby.

What if I can't come along three times per week?  : No problem, you can do some of the sessions in your own time if you prefer.  But generally, people find it loads easier to run with the group, so do try and come along as much as possible.

Will I be too slow/too fat/too unfit? : Nope. It's genuinely open to all, and for complete beginners.  You'll find a real mix of ages, sizes and experience.  People that have been on previous programmes tell us that it's nowhere near as scary as you expect it to be :)  And, the answer to my most asked question, no, no-one ever gets left behind.

Do I need any special kit? : If you've got something visible to wear that would be great, and lights if you have them would be good too.  As you get towards the middle of the programme we'd encourage you to be properly fitted for some trainers to prevent injury.  And ladies, please make sure you have a good, supportive bra!!

When are the sessions? : We meet every Monday, Wednesday and Friday at 6:30pm.

Where? : We'll meet in the Petpaks car park (just so it's easy for people to park) for week one. 

How much does it cost? : Nothing.  Yes, that's right, it's completely FREE.  No catch :)

Sound good? See you on the 15th then!  Please let us know to expect you via email, or Facebook.

Any questions?  Please email me!

Bank holiday weekend and I had a sudden urge for some curry.

My last efforts at a 'healthier' curry recipe was a tandoori based affair, so I wanted to create something a bit more 'filthy' and a bit more 'takeaway' this time, but keeping my usual general principles of fresh ingredients, minimal fussing about.  We had this with some wild rice, but would be fab with some nice chewy naan and some mango chutney.  

I'd say this was a medium sort of heat - Mr Strongman Fitness being my litmus test for this, he went slightly pink and didn't request yoghurt - but the chutney is a little deceptive (you've been warned).  Would be good with paneer instead of beef too (reduce cooking time accordingly).  Loosely based on a recipe from Good Food magazine a few months ago, but loads of the faffing about removed.

It's dead easy, just a bit of grating and then just leave it alone for a bit.  Well worth a try.  
Feeds 2-4 depending on hungryness.

Beetroot and Beef curry

1 tsp cumin seeds.
1 tsp coriander seeds.
1 tsp cardamom pods.
3 beetroot, raw, grated.
400g beef, cut into chunks.
2 onions, sliced.
1 tsp grated fresh ginger.
1 tsp grated fresh garlic.
2 red chillis, chopped.

Bash the cardamom in a pestle and mortar (or bowl and rolling pin....) and remove the outer 'shell' to leave the black seeds.  Add the cumin and coriander and bash well (no need to make a powder - it will all cook down).  Fry this mix quickly in a dry pan until toasted.  Add the remaining ingredients, and about a pint of water. Cook for 90mins (or as long as you can), just check every so often and top up with water if you need to.  It should be quite a thick curry without much sauce.

Coriander chutney

1 pack coriander.
Small handful of mint leaves.
Juice of one lemon.
1 chilli.

Whizz all the ingredients in a blender, adding enough water to get a loose paste.  

We happened to have a chunk of raw coconut, so I also grated this and whacked it in too.  You'll need to season this well - I used sumac rather than salt and plenty of pepper.  I'm told the chutney keeps for a few days in the fridge, but we never needed to find out.  

Damn tasty scran.

More beetroot tastiness here: http://www.lovebeetroot.co.uk/

Would you like to start running, but are not sure where to start?  Need some motivation and support?

Our latest 'pop up' running group is due to start next week, on Monday 30th June at 6:30pm, meeting on Cottenham Village Green for **eight weeks only** (don't miss it!)

This group is for complete beginners with no prior running experience.  We meet three times per week (Monday, Wednesday, Friday at 6:30pm) and take you through a graduated programme to ensure you can run 5k in just eight weeks (you can do some of these as 'homework' in your own time if you prefer).  The programme is delivered by qualified run leaders, who are all trained, CRB checked and insured by UK Athletics.  You'll also receive weekly emails and online support from our experienced running coach and personal trainer, Clare, who can answer any questions about kit, injury, stretching, fitness and so on too.

This programme has a great track record, with over 200 people now successfully completing the course and achieving that 5k.  We also won the Pride of Cambridge awards last year for the Community Group of the Year, which is a great reward for all the hard work put in by our volunteer leaders.

The programme is completely 100% FREE, inclusive and great fun - so what are you waiting for?

As part of the programme you also get temporary membership to the Fen Edge Runners club, so you can see what they get up to and meet some of the members (some of whom started with our last beginners group!).  You can also mix and match with the beginners sessions at Wimpole on Mondays and Thursdays at 10am if that's more convenient?

Come out and make the most of the summer evenings and explore the village!   Get fitter, make new friends and find a great new sport.  

Kids, buggies and dogs very welcome (although please let us know they're coming so we can adapt the route if need be!).

Any questions, please email or ask on Facebook?  Please tell friends - let's get Cottenham running!

I realised recently that I'm coming up to my eighth anniversary of qualifying as a fitness instructor.  That sounds like a looooong time to me.  
When I first trained, I had a load of ideas about what I wanted to do.  Now, they're very different.  
It's a very odd industry, and it's taken me a while to suss out how it works.   

Since that first certificate (exercise to music, for those interested) I've got a whole shedload more, diversified into interesting new areas and learnt a lot.  I've given up my 'proper' job.  I've had a few rollercoaster rides, a few disasters, a few unexpected huge successes. It's been a funny old eight years.

Anyway, in celebration of my anniversary, here's some ideas about how to survive (and flourish) in the fitness industry, and in life in general perhaps...

DO:
...gossip
Chat to the other instructors, the gym staff, the cleaners, participants, anyone that will listen.  Make sure they know who you are and what you do.  This isn't about selling yourself, but just getting known.  You're building your reputation.  Once you have a reputation (and a good one, hopefully) then you'll never need to chase work again - it just lands in your lap.

...recommend + collaborate
"No, I can't teach that class as I have another booking, but Ines would be just perfect".
Gym managers like the fact that you've solved their problem, the person you've recommended is grateful (though usually suspicious...), and you look like you're a very useful person to know.   The more you solve the problems, the more you become the first place people go when they need something.  Which means you get first refusal on a lot of opportunities.  Network.  Refer.  Comment on other instructors Facebook posts and share their stuff (with any luck, they'll share your stuff too).  Give people work, and generally be valuable to them.  Help out new instructors with kit and advice, help out established instructors with good quality cover and referrals.

...know your audience, and how to reach them
If you're teaching a pay-as-you-go class in a village hall, you're appealing to a certain sort of person.  Know who they are.  Target your flyers, posters and social media appropriately.  You're unlikely to get clients from the super-expensive-looking houses (they'll have gym membership already...), you're unlikely to get good adherence from new mums (too busy), so work out who you're targeting that means that the class will be successful and also will grow organically.   Your friends are not your target market (in fact, having your friends at your classes is very much a bad idea...), so know who is and know how to reach them (hint: your Facebook timeline is not this place).

...be nice
Smile.  No matter what.  At everyone.  Chatter.  Ask after their kids/cats/weight loss/health. Mean it.

...be careful who you talk to, and how you talk to them.
This week's aerobics instructor is potentially next week's class coordinator.


DON'T:
...gossip
Yes, I know I said to gossip up there ^^^.  But make sure that you gossip in a positive way.  Do not slag off other instructors, even in a sidelong sort of way.  It makes you look bitchy.  It makes the person you're speaking to wonder what you'll say about them when talking to someone else.  It also makes your clients uneasy.

...tread on toes
Know what else is going on.  Don't set something up at the same time as someone else or directly in competition with them.  Don't try and poach other people's customers.  As well as reducing your own potential audience, and making you look like you're unaware of what else is going on, it's just rude.  When setting something up in the same village as someone else, I always give them a call to have a chat about it - in some cases I've deliberately then not started something because the existing instructor would prefer to not have the competition.  There are plenty of 'gaps' in the market, so why compete for the same audience? 

...undercut.  
At one gym I'm working at, I discovered that another instructor has offered to take on one of my classes at 25% less than I'm currently paid - this annoys me (and you never know when you might need me on side!), plus it makes you look cheap to the gym and desperate for work.  Good instructors are not desperate for work, so the obvious corollary is that you're not a good instructor.

...change your arrangements
If you've got a class at 6pm costing £5, then don't change it to 7pm and £6 two weeks later.  People don't know where they are with stuff.  It also implies that you've not really thought through what you're doing!  Cost up your session, know your audience, price and schedule accordingly.  Don't just try things out - have a business plan for each new venture and make sure you've got a viable session before you start.

...teach things you're not 100% fab at
Obvious, right?  Based on a recent class I attended, apparently not :(
Your participants are inherently nice, so will tell you how great you are (even if you're simply mediocre), which you'll then put on Facebook.  If it's a cover class, the regular will come back to find that most of the class thought you were shocking, but they can then do nothing about it (except feel smug when reading your Facebook status...<grin>).  

...take offence
Some people won't like you.  Some people (for whatever reason) will switch to a different instructor.  Let them go and wish them well.  It will work the other way too at some point!  Gyms will cancel classes, or replace instructors - try not to take this personally, but work out why and learn from that (it maybe because the replacement is undercutting you, in which case it will return to bite the gym in the bum when the new instructor proves to be both unreliable and rubbish!).  Develop a very thick skin.  

...give up
People need you.  You have a place in the industry. Remember why you do it.  Haters will always hate, bitches will always bitch.  Trust in what you do, and your reasons for doing it.  Keep at it.

I've been quiet lately.  It's exam season.  So I'm shut indoors marking piles and piles of scripts.
So, as distraction this weekend, I decided I fancied a meze plate with a slight tapas twist. All done from scratch, but without too much faffing about.  Takes less time than heating up some crappy ready meal.  And, as I keep banging on about, you know what's in it and can change it to suit you.
This is fab for kids as they can pick at bits and try new stuff.  The resident little person is very impressed with the beetroot hummus (I suspect that this is mainly because it's pink, but I'll take that).

Add pitta breads if you like, or tzatziki.  Hey, or baklava if you must.  
The point is that you decide.  You're in control.

Beetroot hummus

2 cooked beetroots (vac packed from Tesco if you like, not in vinegar though)
1 tin chickpeas, drained.
3 cloves garlic (you might prefer a bit less, we LOVE garlic).
1 lemon

Whizz the beetroots, garlic and chickpeas together, add the juice of the lemon, season to taste (I use sumac rather than salt).  You probably need to loosen this with a bit of water to get the right consistency.  Sprinkle with nigella seeds and sesame seeds to make it look pretty.

Falafel

500g broad beans, cooked (frozen ones are fine).
1 egg
1tsp cumin seeds
1tsp coriander seeds
1 green chilli, finely chopped.
Chickpea flour (optional)

Toast the seeds in a dry frying pan, and grind in a pestle and mortar.  Whizz up the broad beans, add the egg, chilli and spices and stir to mix well.  Liberally flour your hands and shape the mixture into about 8 balls.  You can either fry these, or bake in the oven (about 30 mins conveniently....).

The above (plus pitta) made enough for two hungry people for dinner with leftovers for lunch the next day.  
Can't be arsed to make the hummus?  Get it from the supermarket then!  Though do check the labels - 'healthy choice' hummus is not always 'better' than the standard variety...  They also sell roasted peppers (again, check the label as these come full of oil), olives and feta and tasty things like that you can add to make this a proper feast.  You can also add some tahini or oil to the hummus if you like, but I find I don't notice their absence.  

You can also change the amounts of chilli and garlic in there, but if you've read one of my previous postings you'll know I like to keep Mr Strongman Fitness ex-wife-proof, just to be on the safe side :)

I hope you enjoy this.  I know I did!

Nothing says summer quite like watermelons.  Big juicy red ones.  Love them.
But they're big.  I have had a go and can report that it is possible to eat a whole one in one sitting, but I am known for my extreme capacity in that department.  So, in the interests of those of you without Man vs. Food style eating abilities here are my top tips for things to do with a watermelon.  

You must, at some point in your life, do the last one.  Maybe only just once.  But it needs to be done.  Trust me on that.

Pizza
I take no credit for this idea (though I'd like to!), but just look at this little beauty.  The 'base' is a slice of watermelon. Clever, huh?  This is a fun idea for kids (and adults for that matter!) at picnics - a proper showstopper.

This comes from this site which claims to tell you 'everything you want to know about watermelon'.  

"F*ck me" watermelon.
You may recall my recipe for f*ck me oranges?  This also works a treat with watermelon - just slice thinly and arrange on a plate, drizzle with rosewater and a little cardamom.  Gorgeous eaten sat out in the sun, with a little chilled prosecco perhaps?

Slush
Chop a couple of handfuls of watermelon.  Put into freezer bags and pop in the freezer.  
When needed, just whizz up a glass full and dilute a bit with water to the correct consistency.
Not only is it damn tasty, it's pink.   Enuff said.  Also good if you add a few strawberries to pimp up the pink...
Mr Strongman Fitness picked all the pips out of his (sigh) so this is worth considering if you don't like the seeds.  Apparently this is to avoid a 'watermelon tree growing in [his] tummy', just so you know....

Icecubes
Same principle as above, chop into cubes, freeze and use as ice cubes.  Defrosted watermelon that's been soaked in gin and tonic is very tasty, just so you know.

Asparagus, feta and watermelon salad

Watermelon works very well in salad with something a bit salty.  I happened to have leftover feta, but halloumi is also very good.  
For the vegans, just add a few more olives and capers and job done.  

Quantities are for one hungry person, so adapt as appropriate!

250g asparagus, trimmed.
25g feta, cubed.
50g watermelon flesh, cubed.
1 tblsp black olives.
1 tsp capers.
Juice of a lime.
Drizzle of oil and coriander leaves to serve.

Quickly blanch the asparagus for a couple of minutes, drain and leave to cool slightly (nice when still just warm).  Mix with the other ingredients, toss together and serve scattered with the coriander and drizzled with oil (I use bergamot oil here from local company Positively Good For You, which is particularly good).

Tastes of summer :)

Gazpacho

Cold soup is something you either love or, well, is a bit meh.  I think this is fab, Mr Strongman Fitness was more down the 'meh' route.  Try it and see what you think...

2 tomatoes
Half a cucumber
Half a red onion
200g watermelon (about four handfuls chopped if you can't be bother to measure it).
Half a chilli
1 tsp red wine vinegar

Stick it all in a blender, whizz.
Great garnished with a couple of the watermelon ice cubes from above and a handful of chopped herbs (mint, basil etc are good), or a bit of leftover feta or similar.  For a posh 'do' I'd also consider adding some tequila and a bit more chilli I think, and serve in margarita glasses but that's just me being a bit pretentious.

The watermelon of doom
1 whole watermelon.
1 bottle of clear alcohol of some form (I used vodka, but malibu or similar would be good).

Start about 24 hrs before needed.  Use an apple corer to take out holes of skin just in the very top of the melon.  About four works well.  Start trickling the alcohol into the holes.  You'll need to do this slowly and often.
When enough alcohol has seeped into the melon (I'll let you decide how much is enough), slice the top off, and give everyone a spoon.
Lethal.  Please drink responsibly.... :) :) 

Did you think of that advert?  You know the one, the one with the pretty girl with the shiny hair, buying slightly more than averagely expensive 'products' because she's 'worth it'?  

Every month I go to the Cambridge group of Damsels in Success and we talk about a theme.  This month was money, and one part of the session has stuck with me.  Do I know what I'm worth?  Do I appreciate what I offer, that no-one else does?  What *is* my worth?  We talked about how women in particular often devalue their skills when pricing their business, when evaluating what they are worth.

I often have 'sticky' thoughts.  You know the ones, the ones that rattle round your head and won't go away. That pop up when you want to think about other stuff.  This week, I've had sticky thoughts about value and worth.

I asked my Facebook followers if there was something they thought they were great at.  Usually, I get around 20 odd replies to this sort of thing, and I got only two (interesting in itself).  Both were negative ('making babies cry' was my favourite!).  I wonder why people find it difficult to express what they have to offer?  Why they can't just say 'hey, I'm great at....'?   

So, point 1:
Start saying what you're good at and being proud of it.
So, why don't we all have a go at doing this.  Now.  Go on, write it down.  Leave it as a comment on this post if you like?

My other sticky thought, is why are we thinking about what we're worth *now*?  Hey, I know I'm fab at teaching my classes and running groups (see, putting point 1 into practice....), but is that all I am?  Is that all I'll be?  Is that my worth?  Or, am I worth what I will achieve later?  One thing I'm good at (ooh, another go at point 1!) is spotting opportunity and grabbing it.  I never think things are impossible.  I take risks.  I know that I'll change things up.  7 years ago I was a computer programmer, doing well in a good job with great prospects.  Now, I'm very much not that.  And in seven years - well, who knows?  But it'll be fun getting there - never a dull moment living my life :)  I'll be out there taking risks, taking action, making stuff happen.  

I sometimes see people that think too small.  They get a job, and move up the ladder.  They don't see their worth.  They undervalue what they can do and what they offer.  They're limited by their own belief, not by lack of opportunity (it's there...).  And they don't have an idea of their future value - of what they *could* offer.  We all need to start somewhere, but where we then go is up to you, and you alone.  Don't limit yourself, and don't think too small - embrace the infinite possibility of what you can do.  Or, what you *could* do.  Explore possibility and explode your own concept of value.  

Point 2:
Think big.  Task risks, take action.  You're worth it.     

Let's reclaim the slogan.  We're worth more than shampoo.  

One of my mad runners went to test out the Rat Race Dirty Weekend.  Here's her race report!

If you have a race report, and you're not an elite/fast runner, but just a 'normal' person (whatever that is!) doing it for fun or personal achievement, then please email it in!

I ran in a fun run this weekend.  Since getting injured I'm not out to break any records, I just rock up and take part - raising money for good causes, supporting the local schools that sort of stuff.  Because I believe it's really important to just participate in stuff.  Especially, and most importantly if you're slow, as that encourages the other slow ones to think they could do it too.
I have post-thrombotic syndrome, which basically means that my veins don't work properly any more.  In effect, it means that at approx mile 2 of any race, I'm going to need to walk for about 5 mins while my damn leg stops hurting so much and will let me start running again.  It makes me feel like I'm going to throw up, it's horrendously painful, and there's no way I can run through it.
Anyway, tedious introduction bit over.

There were two points during the race that made me think:
At mile 2 (while walking) a race marshal told me to 'cmon, smile!'.
At mile 3 (back happily running again, but one of the slowest ones...), a spectator told me 'keep going, you can do it'.

These were both well-meaning comments, I really do get that.  They were trying to be encouraging.  And I did smile and thank them in both cases.  And I really did appreciate the fact that they did bother to make the comment, many don't. 

This is going to sound ungrateful, but I think it's worth saying.  

Maybe, just maybe, I hurt.  Maybe, I'm suffering.  Maybe the very last thing I want to do is smile.  Maybe all I want to do is sit at the side of the road and have a good old cry.
And maybe I can't do it.  I appreciate the sentiment, really I do. But maybe I just can't.  Physically, or perhaps mentally, maybe it's just not going to happen today.

I'm not trying to suggest that people stop shouting encouragement, quite the opposite - I wish more would.  But please, please think what you're saying before you yell.  A simple 'well done' or 'nearly there' work a treat, just give us a clap and a whoop if you like?  I particularly liked the kids that high-fived us on the way past them, much appreciated too.

But just take a minute, think about what you're saying, and appreciate that people have 'stuff' going on that you don't know about.  Maybe they can't do it.  And maybe they're not having much fun out there.  Thanks so much for trying to be encouraging, please keep doing this, but just take a moment to think it through first...

Back in 2008 I set up a RunEngland group.  Mainly because I kept thinking of excuses not to go running, and thought this would give me some accountability!  But I also wanted to create something that didn't exist yet, a special sort of a something.

And so Over Run4Fun (named by South Cambs council, not me <grin>) was born.  We started off as a beginners group with ten people each Sunday.  A mix of all ages, kids aplenty.

It went well.  Numbers went up.  Soon the beginners were no longer beginners.

I was already a qualified personal trainer and run leader, so decided now was the time to bite the bullet and take my coaching qualifications.  A hard six months later and I was a fully fledged running coach, and had also persuaded seven members of the group to train as run leaders too.  I knew this thing had 'legs' but I was also really wary of it turning into something too big.  I liked that we had a real community feel.  I liked that we were so inclusive, and so friendly.

I started up groups in other areas.  I started training people for half marathons, marathons, obstacle races and so on.  With my lovely run leaders, we started our beginners programmes in local villages and got a whole new crowd of people running.  We won awards for this (I'm still in shock about that....).  I had a strong idea about pricing (never charging for 'just' running, keeping very competitive on coached sessions too), and a stronger idea about a sense of community.  

And then I had the brainwave that we should attempt to affiliate with UK Athletics.  To get 'official'.  I'd been told by someone at Run England that there was 'no chance' that UKA would affiliate another club locally. Fortunately, I like a challenge.  After six months of form filling, committee meetings and significant chasing of the UKA staff, we affiliated in October 2013. 

Which makes us a 'proper' affiliated club. With 'proper' coaches, 'proper' welfare policies.  But still with our old ethos intact of inclusion, encouragement and affordable community activity.  And so Fen Edge Runners was "born" - a tricky "delivery" that was not without complication (and I'd have appreciated some gas and air at times....)

My little group has grown into something quite impressive.  I'm very proud to be a part of it.  And very proud of my amazing leaders and my amazing runners that make the club what it is.   We have something unique, because you guys have made it into what it is.

We're not a scary, results-driven club.  I like that.  Some people chase PBs, some people are happy just to be out trotting along in the sunshine (and rain, and snow) with like-minded people.  When new people come along it is not what they've been expecting.  It's so much more.  

I am so happy with what's been created.  It's so much more than I ever thought it could be.  I now have to trust the committee to make the right decisions, to keep the things that make us unique, to keep coming up with new ideas and ways in which we can develop the club and how we can offer something just that little bit different.  


My baby is all grown up now.  And I have to let her go and make her own way in the world.