October 2023 newsletter
Autumn greetings to you!
It's been awhile since my last newsletter - in life the only constant is that things keep changing. Things will always change, we are all in a state of flux as every day our bodies make new cells and renew ourselves. So too our external environment changes and we need to adapt.
Locals will have noticed the vastly different streetscape outside the Griffen Fitness studio. Trams are running from Newhaven along Leith Walk, so fitness sessions are now punctuated with the 'ding' of the tram as it stops outside at the Balfour Steet stop. A blessing in many ways, it has also required a period of adaption.
Here we are in autumn, with the leaves changing colour and our natural world entering a dormant stage. In the studio it is a busy time, so here's my update for you. I'll try to keep it brief, in line with the new way of newsletters:
Studio News
The studio is open Mondays to Thursdays 9am to 5.30pm (last session 4.30pm). All sessions are £50 each - one hour dedicated to YOU with your workout emailed to you and unlimited email support in between sessions. Due to increasing overhead costs we'll be reviewing rates at the end of the year, so get in quick!
Griffen Fitness is trialing Wednesdays in East Lothian and online. Please drop me a line if you'd like to find out more or book in...
The Golden Spurtle World Porridge Making Championships
I'm excited to be competing in the Golden Spurtle again this weekend in the beautiful village of Carrbridge in the Scottish Highlands. Last year I made it to the final round, so am currently in the top six porridge makers in the world. I have been perfecting my porridge and will be making a variation of my favourite flapjack recipe for the specialty round (see below). You can watch the livestream of the competition this Saturday on Facebook, I'm in round one at 10.30am GMT. The competition programme is also available online.
Recipe: Tracy's Fabulous Flapjacks
My favourite on-the-go treat is super simple and quick to make. Excellent energy for exercise.
Makes 12
50g butter, melted
one organic egg
70 - 100g soft brown sugar, to taste
50g plain flour
1 teaspoon baking powder
1 teaspoon cinnamon / mixed spice (or both)
150g porridge oats
100g combined sunflower seeds / dried cranberries (or use your fav combo of seeds / nuts / dried fruit)
- Preheat oven to 150 degrees C.
- In a bowl, combine butter, egg and sugar. Mix well.
- Add in flour, baking powder and spices, mix.
- Finally stir in oats and seeds and dried fruit. Batter complete.
- Using a wet spoon, divide into 12 cupcake cases.
- Bake in the oven for 15 minutes. They're nicer underdone rather than too brown.
This, and many other recipes can be found in the Healthy Living Yearbook, available from our online shop.
Coco the fitness pug showing off her abs
Coco the Fitness Pug
Would you believe Coco is nearly ten years old?! Time flies and she continues to be an integral part of our studio (and outdoor sessions). She is keeping very well and proves it doesn't matter your body shape, you can still be fit and healthy as you enter your senior years. Her current favourite foods are dried fish and porridge. See more Coco on Instagram.
Client Review
"Tracy is an incredibly good, attentive and conscientious trainer. Highly recommended." - Tom H, October 2023.
Read more reviews here.
Have a happy and healthy autumn,
and until next time don't be a stranger, email me anytime.
Tracy & Coco :)
