Katie Bishop is back with another recipe to make your mouth water. This month, she’s developed a recipe for January with ‘health’ at its core.

I’m so grateful to her for doing this – I really hope you enjoy it!

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This is a bit of a cheat’s mousse really, but it tastes and looks great, and is a perfect last minute pudding when you need one.

Cook’s tip: agave is a natural sweetener and is now available in most supermarkets.  It’s much lower in calories than sugar, so it makes a great alternative if you are trying to reduce your intake.  It also works well in hot drinks, on cereals and in cocktails!

NB: This recipe contains raw egg, so please be aware that it is not suitable for the elderly, young children, or those with a compromised immune system.

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Overview

Preparation time: 10 minutes plus chilling
Serves: 4 people

Ingredients

175g fresh raspberries, plus extra to serve

1 ½-2 tbsp agave (or 25-50g caster sugar), to taste

1/2 tsp vanilla bean paste or extract

125g fat free strained Greek yogurt

2 large egg whites

Let’s get cooking …

1.       Mix the raspberries with the agave (or 25g sugar), vanilla and yogurt in a large bowl, crushing the fruit thoroughly with the back of the spoon as you go.  Taste for sweetness.

2.       Whisk the egg whites in a separate bowl until forming firm peaks – you should be able to turn the bowl upside down without any falling out!

3.       Add the egg white to the raspberry mixture and fold in gently until combined.  Add extra agave (or sugar) to sweeten, if needed.

4.       Spoon into 4 small serving dishes or glasses, decorate with extra raspberries and serve immediately, or cover and chill for up to 30 minutes.

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Katie will be back next month with something else delicious to try.

In the meantime, you can find out more about her at https://katiebishop.co.uk or follow her on Instagram at @ktbishopcooks

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Each month, we feature one of our amazing Weekly Workout Club members here in our wellness and lifestyle area.

If you’re a member, you’ll know that its really important to Jo that we are all in this together and supporting one another on our fitness journeys.  This is the reason why Jo always refers to the club as the ‘Weekly Workout Family’

We thought it was time for members to get to know each other a little more and to share some stories and experiences.

Our January spotlight features the wonderful Jan Ramsay. Over to you Jan …

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Jan’s amazing story

My name is Jan Ramsay, I live in Surrey and I am 71 years old. I am a retired primary school teacher. Even after retiring I was still involved with the school where I spent forty years of my career. I loved every second of it and taught all age groups from reception to top juniors but for the last eleven years of my career, I taught Year 6,  and absolutely loved it. I used to cry buckets when I had to say goodbye to them.

Before Covid hit, I did two years tutoring a little girl with dyslexia but have finally left teaching behind.

I have always been fiercely independent and although I had several partners I was never quite prepared to totally commit to any of them until I met Malc in 2006 at the age of fifty five. Six months after meeting him, I had sold my flat and in 2008, we were married. Suddenly, I had found myself.

We totally adored each other. I was so happy, I often felt I would burst but sadly our lives were shattered, when between 2011 and 2014, Malc was diagnosed with three different primary cancers and countless hospital visits became very much part of every week.

He was the most positive person I had ever met and although it was indescribably tough watching him endure the most terrible treatment, he was always so upbeat. We continued to try and have as normal a life as possible. We had had the most amazing support from the local hospice and in August 2017, he spent the last three weeks of his life being cared for, in the hospice by the most inspiring staff. Strangely, it was a very peaceful time.

Malc was such an inspiration that I have been determined, during the last four years, to make him proud of me. I have an adorable step daughter and step grandson but don’t see them very often as they live in Manchester.

I love the countryside and my garden. I am a ‘perennialaholic,’ (perhaps a word I made up) and will travel quite some distance to specialist nurseries and plant fairs.

Because of this passion, three years ago I became a volunteer gardener at the hospice, which I love. It was so important for me to also become involved in the fund raising side as they have to find £9 million a year – most of which has to be raised by the hospice itself. I have given speeches and talked to groups of people but sadly the pandemic has put a stop to this for the time being.

What do you enjoy about the Workout Club?

I had never, ever considered Pilates and was a definite gym bunny but when Covid struck I had to find something new.

It was by sheer chance that I saw Jo’s name mentioned on a television programme and from the moment I joined, was totally hooked and have been a member since March 2020.

“You would have to go a long way to find someone more personable than Jo. She is caring, funny and somehow, makes everyone feel important. I doubt I will ever step inside a gym again!”

Having been virtually on my own for 18 months, although I am generally quite a positive person and always up to something, if I am feeling a bit down, I do a 30 minute workout and always feel so much better.

I always try the two new sessions each week. I enjoy the freedom to be able to choose from so many programmes. It’s funny because with a few that I often return too, I know when Jo is going to say something that makes me laugh and often react before she has even said it. [Jo and Mark: WE LOVE THIS!]

Your three favourite online classes?

Well this is a difficult one as there are so many. I think it has to be:-

I tend to target, abs, glutes, arms and the dreaded balance, which as I get older,

I am more conscious of but I am determined to stay as fit and healthy as I can. I do like the full body workouts. If I am feeling very energetic, I will do both classical twists and like the 10 minute blasts.

[You need to be a member and logged in to view those workout pages!]

Favourite food and drink?!

I don’t really know as I like so much. I do enjoy cooking and am reasonably knowledgeable about food. I am always on the lookout for new recipes but I think one of my favourite meals is healthy sag paneer which actually uses tofu. I am not vegetarian or vegan although I eat far less meat now and rarely red meat but am open to anything.

As for drinks, this is a bit of a tossup between  G&T, perhaps Sipsmith or Tanqueray No 10 and red wine, a nice merlot or my favourite, Fleurie.

And what about books, films or TV?

I have to admit I am not a great reader of fiction although I always used to encourage the children in my class. I am always having to be active and do things which is why I have picked, The boy, the mole, the fox and the horse by Charlie Mackesy. Very short but a beautiful message.

I really like factual books and if there is something I hear that I either know little or nothing about, I am straight on the Internet to research it.

Truly, Madly, Deeply and Goodnight Mister Tom I’d say are my favourite movies.

And as for TV programmes …

  • Escape to the chateau – Angel is so inspirational. I love paintings and modern sculptures. My sister calls my house, The Gallery.
  • Doc Martin because of my holidays with Malc in Port Isaac.
  • Monkey Life. I went to Monkey World in Dorset and will definitely go again [MARK – ME TOO!!].
  • I love any programmes about wild animals especially big cats, apes and elephants. When I went to an elephant sanctuary in South Africa, I got up close and personal with a beautiful elephant which I led by cupping the end of its trunk in my hand. It was wonderful.

Thank you so much to Jan for her wonderful (beautfifully written) spotlight article. We’ll feature another member next month and if you’d like to be featured – drop us a line!

When I launched my original Tone with Tuffrey programme this time last year, much of the world was in lockdown and the messages of thanks I received were overwhelming.

As people were coming out of the Christmas break, they were looking for motivational and physical support and it was such a pleasure to deliver it through the original programme.

12 months on – the world is in a different place, yet the need for that motivational and physical support hasn’t gone away and so on 3rd January, Tone with Tuffrey 2022 was launched.

It’s a new dawn

On that morning, 100s of people logged in to enjoy the first class – It’s a new dawn …

What’s behind the programme?

I love Nina Simone’s music and her song “Feeling Good” in particular.

We all have days where we feel down, lethargic or simply just not quite right … and that’s ok – ‘That’s Life! (there’s another song in there somewhere)!!! 😂

No one is happy all the time. But everyday is a new day! Never beat yourself up!

It’s ok to have days where we literally wallow. But just remember … tomorrow.

“It’s a new dawn
It’s a new day
It’s a new life for me
And I’m feeling good!”

I chose this quote because any day can be a new day – not just New Years Day.

The programme continues over the next 3 weeks – taking us to the end of January.

Among the workouts are a number of stretch classes. Stretch is an important part of toning. Muscles need to be long and lithe in order to be more contractile – making you stronger.

Because I’m a qualified PE teacher, I will always reference muscle groups and physiology – so that you know what you should be feeling and where. We often show muscle images on screen too!

A screenshot from the “It’s a new day” class – part of the programme

So many are enjoying the programme already

It’s been wonderful to receive so many messages of thanks already.

5 things I love about being in Jo Tuffrey’s workout family :
• the variety of workouts
• the pace and adaptation made to make workouts inclusive for all
• the knowledge which Jo has of physiology and workings of mind/body
• the fact that I can feel my strength improving through appropriate exercise
• the craic and the banter
So glad I signed up!

Our most recent Google Review – left on 3 January 2022

During the programme, I’ll be releasing brand new workouts on a Monday and Wednesday as ever, whilst combining those with workouts from my back catalogue.

It’s not to late to join. Whilst the programme runs throughout January, it’ll be part of the Workout Club forever – so you can come back to it any time.

If you like what you see – find out more on the Tone with Tuffrey 2022 page.

Each month, we feature one of our amazing Weekly Workout Club members here in our wellness and lifestyle area.

If you’re a member, you’ll know that its really important to Jo that we are all in this together and supporting one another on our fitness journeys.  This is the reason why Jo always refers to the club as the ‘Weekly Workout Family’

We thought it was time for members to get to know each other a little more and to share some stories and experiences.

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Our December spotlight features Shelley Hedges. Over to you Shelley …

Tell us about yourself

Hi, I’m Shelley Hedges, I am just 60 years young.

I am married to my absolute soulmate and really good cook Charlie and we live in our lovely home and beautiful surroundings in Buckinghamshire.

I am blessed with two fantastic boys Matt 28 and Jon 24, they both live away from home now but are loving and kind and make me laugh all of the time! I am also a work mum to about ten youngsters, they tell me their triumphs and troubles, and we have great working relations too, it makes me feel a little special.

I joined the organisation that I work for back in 1989 and spent 21 years in technical support, I later trained to become a fitted kitchen and bathroom advisor and have worked there ever since.

I love my job, helping people to make those all important choices on both the aesthetics as well as the functionality in these two areas of a home. I’m quite a creative person and really enjoy it when I hit the right buttons for a client putting a mood board together.

Why do you enjoy The Weekly Workout Club?

I first joined the weekly workout club in May 2020, I was going great guns until a trapped nerve put me out of action for a while, then I lost my motivation until Jo introduced the Menopause Metamorphosis programme, I have not looked back since.

 I have had a problem with my sacroiliac joint for the past fifteen years, it has now become arthritic and some days it is painful and very stiff. I have done various Pilates classes over the years and know that it is such a good form of exercise for backs and joints and flexibility. I also have a hiatus hernia so I have to exercise on an empty stomach, so I just get up an Jo!

 Jo is an amazing teacher, she is so personable and she really understands how the skeleton works along with all of the muscle groups and the exercises in both cause and effect.

 Jo mixes things up so that you never know what to expect before each class, if you follow any of the programmes you will get a full body workout!

 Jo has a happy disposition and never fails to uplift you and make you laugh, don’t be fooled, this is her way of getting a little extra abs work in!😉😉

At first I thought Jo must have a secret camera in my house and could see my form with her constant reminders of “shoulders away from the ears, belly button to spine” etc but these reminders are so necessary, especially when we are exercising from home.

I am part way through the menopause metamorphosis programme for the second time, I do that and then a class from countdown to Christmas [our current monthly programme], my shape is beginning to change on the outside but my word on the inside the changes are quite miraculous!

I am getting stronger by the day, everyday tasks are becoming easier, I bend down, stretch and move so much more easily and I never want this to stop, so no change of career for you Jo!

I will never stop exercising now, I have enjoyed every class that I have done and a better teacher you will not find!

What are your favourite three classes?

Blimey, what a question? I love them all!

 May#4 Roller It Out

 May#6 Let’s Elongate

 Sept #5 Upper Body Weights

I am post menopausal and have to take meds (for Barrett’s Oesophagus) that affect my liver and bones. I don’t drink alcohol anymore and want some exercises to help with bone density, Jo has many classes for this along with overall mobility and strength.

If you have never done Pilates exercise before there is an educational tab ‘Let’s get started’ that will help you to understand the basic principles along with breathing and positioning, you can then do other classes once you feel you’ve got the gist of it. The other thing that I like about Jo’s classes is that she gives you choices depending on your ability, it’s is not a one size fits all and she is very clever to realise and include this within her classes and programmes. I am starting to challenge myself a little more now and am surprised at what I can do!

[You need to be a member and logged in to view those workout pages!]

What are some of your favourite things?

My husband Charlie cooks an epic Sunday roast and I just devour every morsel of them!

I am quite interested in healthy eating (apart from Sunday roasts 😂😂) but find it a bit of a minefield, I am really interested in gut micro biome and how to maximise my own gut flora.

I love 70’s music and often put my headphones on to listen to smooth and heart 70’s I get a real  wiggle on whilst doing the housework, I also like some classical too.

Travel featured quite regularly in our lives before Covid-19, we’ve been to some amazing places all over the world but we have amazing places in the UK too, the West coast of Scotland and the outer Hebrides are breathtakingly beautiful!

Cross stitch embroidery is something that I enjoy too, I’ve done some really nice designs over the years.

I am also getting into massaging my face each evening with facial oils and a Gua Sha Quartz Crystal stone, it’s very relaxing and promotes good circulation and lymphatic drainage. (anything that helps with the lines apart from needles and a knife)

My favourites on the TV recently were James Herriot, Our Yorkshire farm and the Yorkshire vet, last night we watched the final episode of Miriam and Alan – Lost in Scotland, it was quite an education and Miriam is so funny!

Soon I’ll be bringing out the favourite films: Nativity, Elf, Bridget Jones, The Holiday, Love Actually and Miracle on 34th Street, if there is time I would always choose Pretty Woman, Four Weddings and a Funeral and The Sound of Music too!

I had got out of the pleasure of reading but started again after reading a review from Helen of Best Book Forward (all reviews are here). My aim now is to read one book per month at least.

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Thank you so much to Shelley for her wonderful spotlight article. We’ll feature another member next month and if you’d like to be featured – drop us a line!

There are so many benefits of a strong core – yet so often people focus on the wrong things! I get asked all the time about abdominals, how to get a flat tummy or how to get a six pack 😳

Firstly it is important to know that EVERYONE has abs. If you didn’t – we would collapse …!

For the majority of us (including me) they don’t make themselves known to the world, as we have a layer of fat covering them.

In order to see the ‘six pack,’ we have to achieve a low body fat percentage.

This is a screenshot taken from one of Jo’s workout classes – Triathlon

Some people are lucky and their six pack can naturally be seen, as they have a genetically lower body fat percentage in that area.

We need to be aware that we all have a genetic predisposition to lay down fat in different parts of our bodies. Trying to “spot reduce” a particular area does not work!

What is ‘spot reduction’?

Spot reduction is an outdated concept. There was a theory that if you focused exercise on specific parts of the body – fat will reduce in those areas.

As an example – it was thought that if you do a programme of continuous ab exercises – you’ll eventually get flat abs. There is simply no evidence to support this as being true.

There are lots of good reasons for having a strong core

I’m vehement in my answer that you should focus on working your core to make everyday life easier.

It will help to support your spine and to aid good posture. This is far more important than trying to achieve ‘Social media perfection’ and showing off a perfect tummy and set of abs!

I always say it – but yet again – it’s what’s on the inside that truly matters!!

This is a screenshot taken from one of Jo’s workout classes – Butterfly Stretch

We are constantly bombarded with people showing their abs, but for the majority of us this is unrealistic.

Having a six pack to show off would mean restricting our diet SO much in order to achieve a very dangerous body fat ratio. Personally, this is something I don’t want to do.

Instead, for me it’s about being consistent, healthy and balanced!

It’s not about aesthetics

Having a strong core does not equate to having a visible six pack.

I have a strong core, but I have never and will never have a visible six pack – yet still, people assume having a six pack equates to having a strong centre.

I wanted to write this article to help you to be realistic in your expectations and to never expect quick fixes.

Be realistic with your goals … be consistent … be healthy…. and beyond all else – enjoy life!

Much love,

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Every now and then I aim to showcase a business I really love and believe in – it’s great to champion the smaller business.

So I wanted to introduce a fabulous lady called Annie Reed and her retail business – Sansom Reed

Over to Annie…

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Hello, and a really warm welcome from me, Annie, founder of Sansom Reed, where we hope to totally inspire you to live your happiest and most effortless style.

We seek comfort in all we sell, be it for temperature, fabric feel, or moveability. Our aim is for you to smile inside, and out, when you wear pieces you buy from us.

We are really proud to have been invited to be a named brand by Jo, which has come about from a very lucky happenchance when Annie spotted Jo on instagram, messaged her, and 30 years after leaving the same school, we re-connected.

As well as getting along on bus journeys back in the 80s, and a shared humour for all that passed in their teen school days, Jo has many of the values I hold dear to the approach of life and healthy regimes.

Jo has been a supporter and wearer of Sansom Reed and we love how she gets the essence of what we offer: the enhanced feeling of inner happiness when discovering what you feel best in.

LOOK OUT FOR SPECIAL JO AND ANNIE OFFERS WHICH SANSOM REED WILL FEATURE FROM TIME TO TIME.

Sansom Reed is a multi brand boutique, we source from all over the world for wardrobe, homewares and lifestyle. Our Danish brands are amongst our most popular, as they give new looks, with classic cuts and flatter the silhouette.

We love to help you add texture … this season faux fur is big! Colour is back, and while we stock a wide selection of delicious neutrals, we will always have colour in our collection.

Our selections are constantly evolving, many lines are limited edition, and every day there is something new online. We show in detail through our “Lives”on instagram, for you to assess clearly. We are here to help with sizing, styling and increasing ideas of ways to wear. We try to have a customer service that is as in real life as possible.

We are looking forward to assisting you.

We wish every success and happy times to all undertaking programmes with Jo.

*Lollys Laundry *Dea Kudibal *American Vintage *Coster Copenhagen *Sofie Schnoor *Scotch & Soda *Mads Norgaard *Vanessa Wu *Beck Sondergaard *Woden *Caroline Svedbom *Ahdorned Bags *Rain Kiss *Maruti *Chalk *Powellcraft *Levete Room *Summum Woman *Jayley *Conditions Apply *Bl-nk

It’s time to bring you our regular meditation, courtesy of Amanda Penalver.

Amanda is a meditation expert and founder of True Rest®. Her work is devoted to challenging, inspiring & motivating her clients to live a more growth-full, rich & deeply fulfilling life.

Amanda offers True Rest classes & guided meditations to uplift, restore, replenish & re-energise you to live on purpose, fully awake, fully embodied & deeply connected.

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“Peace & deep reset” –  meditation

Slip into the deepest peace of your essential being, where your mind and body can rest, be deeply nourished and fall into a sweet sleep.

This Yoga Nidra-style meditation will help you switch off, calm your mind and relax your body.

It’s a little longer than usual – 55 mins – so create some space in your busy life and indulge yourself …

Find out more about Amanda’s brilliant work at mandypenalver.com

 

In order to view the video below – you do need to be logged in as a member. If you’re not already a member – you can find out more about my Menopause Metamorphosis programme here.

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To all my members, welcome to self-care Sunday!

This invigorating face and body scrub will remove dead cells & blackheads, encourage blood circulation and lymphatic flow and is not only energising with its strong coffee aroma, but it is using things you will already have around the house at no extra cost!

A big thank you to Laura Brand (aka @thejoyjournal) for this recipe.

You will need

A small bowl, a table spoon, a clean jar with lid, a warm flannel,

1/4 cup of ground coffee (used is great)
1 tbsp fine brown sugar
1 tbsp coconut oil, optional nourishing oil like rosehip or jojoba.

Method

Add your used coffee grounds, brown sugar, 1 tbsp coconut oil and optional extra 4 drops of nourishing oil to a small bowl and smooth together.

Apply a small amount to your face and massage in circles, avoid massaging your eye-area but instead dab on to dark circles.

After massaging your face use a warm flannel to remove.

To create a body exfoliator add more oil. If you have sensitive skin, do a small test patch first. Make sure you date and label your jar and keep it in the fridge.

Tip; you can use Nespresso capsules for this!

You can watch me make and apply this in the video below.

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Katie Bishop is back with another recipe to make your mouth water. This month, she’s developed one specifically for my Menopause Metamorphosis programme as part of the self-care Sunday feature. I’m so grateful to her for doing this – I really hope you enjoy it!

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This incredibly easy recipe uses only a few products, but tastes great. You can vary the grains depending on what you have in the cupboard, or what you like to eat, but the pack of lentils I use in this recipe has lots of great flavour which really adds to the dish, so I would strongly recommend it.

“I’m not a nutritionist, but I do know that the most important thing to remember when eating during menopause, is to ensure you have a balanced plate of food.”

That means it needs to include wholegrain carbs for slow release energy, a good source of protein (salmon is good because it’s high in vitamin D), healthy unsaturated fats (so that’s things like olive oil, nuts, seeds etc), and preferably some calcium too.

Osteoporosis can be an issue during menopause, so it’s important to look after your bones. Calcium and vitamin D are both critical for this.

This recipe ticks all of those nutrition boxes, but also tastes delicious and feels comforting, warming and wholesome to eat.

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Overview

Preparation time: 5 minutes
Time to cook: 10-12 minutes
Serves: 2 people

Ingredients

2 x 250g lightly smoked salmon fillets (or unsmoked, if you prefer)
Extra virgin olive oil, to drizzle
200g Tenderstem broccoli (or other favourite green veg)
About 10-15g basil
250g pack Merchant Gourmet Tomatoey French Puy & Green Lentils
2 tbsp half fat crème fraiche

Let’s get cooking …

  1. Preheat the oven to 220C, gas mark 7. Line a baking sheet with foil. Put the salmon on top, skin-side down. Drizzle with olive oil and season well. Bake for 10-12 minutes or until just cooked through.
  2. Meanwhile, bring a medium pan of water to the boil. Cook the broccoli for 4 minutes, then drain and keep warm.
  3. Return the pan to a low heat. Trim then finely chop the basil stalks. Place them into the pan with the lentils and 2-3 tbsp water. Cook over a low heat for 2-3 minutes, until piping hot.
  4. When the salmon is cooked, stir the crème fraiche and whole basil leaves through the lentils. Spoon onto warm plates.
  5. Serve the salmon, leaving the skin behind on the foil (unless you like to eat it), on top of the lentils, with the broccoli, seasoned and drizzled with olive oil, on the side.

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Katie will be back next month with something else delicious to try.

In the meantime, you can find out more about her at https://katiebishop.co.uk or follow her on Instagram at @ktbishopcooks

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Hi! I’m Helen Gambarota and I am delighted to be back with Jo’s Weekly Workout Family to share my love of books with you.

I am a total book nerd and an avid reader and a compulsive book buyer, although I do need to slow down on the book buying as there are piles of books all around the house. I started reviewing books on Instagram as @BestBookFoward almost 4 years ago and I love chatting about books and sharing my passion for reading.

Each month I bring you my recommendation of a must-read book. I read a variety of genres so it could be anything from fiction, non-fiction, romance, historical fiction or a thriller and I really hope that you’ll enjoy each of them as much as I do.

If you’d like more book inspiration you can find my reviews on my Instagram account which is @BestBookForward, on Facebook or on my website bestbookforward.org

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Autumn has to be one of my favourite times of the year to curl up with a good book. I just don’t think you can beat snuggling up on the sofa with a hot chocolate and escaping into the pages.

I wanted to pick a book this month that would really compliment Jo’s fabulous self-care series and so I’ve gone for the The Last Library by Freya Sampson which is out now in hardback.

The story is about a young woman named June who is the local library assistant. June thinks that you can tell a lot about a person from the library books they borrow, but June herself is very much a closed book.

Since her mum passed away June has retreated into herself, surviving on Chinese takeaways for one and rereading her favourite books at home.

When the library is threatened with closure, an unlikely group of locals band together to save it and we get to see just how important the library is to the community. But in order to save it, they’ll need to persuade the shy and reclusive June to join their cause.

To me, this just felt like a big warm hug of a read! It is a story about love, loss, friendship, kindness, community and standing up for what you believe in.

It is funny, warm and while it is a little sad at times it overall a wonderfully uplifting read which I really hope you’ll love as much as I did.

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You can buy your copy from Amazon here, or from all good bookshops.