february blog 2025

Word from Kate
Well done fitties for making it through the long month of January! Starting the new year off with a consistent approach to fitness and wellbeing is ideal BUT..... if that hasn't been you for whatever reason, it's OK. Now's the time to focus and think about how much energy and vitality you'll appreciate having in Spring and to start and maintain those good habits now.
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Remember, if for any reason you're struggling to find your training mojo, or you're wanting to talk about your current goals, get in touch with me for a chat.

Survey Time!
A chance for you to have your say about all things Innovatey that have happened in January please! AND VOTE FOR YOUR FITTY OF THE MONTH TOO!!
https://bit.ly/InnovateMonthlySurvey
Your feedback is invaluable to us in ensuring we continue to provide the best possible experience for all our members. If you haven't already had the chance to complete the survey, we kindly ask you to take a few moments out of your day to share your thoughts with us. 
https://bit.ly/InnovateMonthlySurvey
Fill in the questions and include some comments pretty please!
Remember - £30 to the winner of a prize draw if you put your name on!

February Programming
Here's the link to the class components in February's sessions. 

The magic that happens within a group fitness class is as much about planning than delivery, but as we all know, an exceptional coach will give you an amazing experience, not just a great workout!! Don't forget to shout out about injuries or any barriers so the coaches can keep you moving!

https://bit.ly/Feb2025gym

New Research: Big Factor in Improved Blood Sugar
When you’re eating well and exercising consistently, it's very frustrating to be still struggling to control your blood sugar and hunger. The issue could be to do with one huge factor you haven't considered - SLEEP!
Research by the American Diabetes Association has found that six hours or less of sleep per night led to a 15% increase in insulin resistance, meaning the body is less able to manage blood sugar levels. This increases susceptibility to a range of diseases and the impact was even more pronounced in post-menopausal women.

To optimise your metabolic health, aim for seven to nine hours of quality sleep each night. Setting a consistent bedtime routine, reducing screen time before bed, and making sure your your sleep environment is dark, quiet, and cool all help to improve your night of nod. 
 
Beany beef chilli stew with crunchy tortilla croutons
A winter warmer that packs 34g of protein.
Ingredients

• 2 tbsp olive or rapeseed oil
• 500g braising beef (skirt, chuck or brisket all work well)
• 2 onions, chopped
• 4 garlic cloves, crushed
• 1 tbsp ground cumin
• 2 tsp ground coriander
• 2 tsp smoked paprika
• 1 tsp ground cinnamon
• 2 tbsp tomato purée
• 400g can chopped tomatoes
• 1-2 tbsp chipotle paste (optional)
• 2 beef stock cubes
• 100g brown lentils
• 400g can black beans, drained
• 400g can kidney beans, drained
• 1-2 tsp light brown soft sugar (optional)

For the tortilla croutons (optional, or use shop-bought tortilla chips)

• 4 corn tortilla wraps
• Vegetable oil, for frying

To serve

• 100g feta, crumbled
• 50g soured cream, or natural yoghurt
• Small bunch of coriander leaves, picked
• 1 avocado, stoned, peeled, halved and sliced
• 1 large red chilli, thinly sliced
• 1 lime, cut into wedges

Method

1. Heat half the oil in a large flameproof casserole over a medium-high heat. Tip in enough beef to cover the base of the pan in a single layer, being careful not to overcrowd the pan. Brown the beef on each side, turning until it has a deep brown crust all over – this will give the stew a deep, beefy flavour. Remove to a plate using a slotted spoon and continue cooking until all the beef is browned. Set aside.
2. Heat the remaining oil in the same pan, then tip in the onions, reduce the heat to low-medium and sizzle for 8-10 mins until soft, stirring and scraping the base of the pan to lift any browned bits.
3. Add the garlic, cumin, coriander, paprika, cinnamon and tomato purée. Stir for 1-2 mins until the spices are sizzling and aromatic, then tip in the chopped tomatoes and chipotle paste, if using, and crumble in the stock cubes. Return the beef to the pan with any resting juices, pour in 1.2 litres water, season and bring to a simmer.
4. Once bubbling, reduce the heat to low, cover with a lid and simmer for 1 hr 45 mins, stirring occasionally. Meanwhile, tip the lentils into a bowl, cover with cold water and leave to soak. Drain, then add to the stew, cover again and continue to cook for 45 mins more, or until the beef and lentils are tender.
5. Tip in all the beans, return to a simmer and bubble for 5 mins until the beans are warmed through. If your stew is soupy and you prefer it thicker, boil, uncovered, for a few minutes more until reduced to your liking. Taste for seasoning and add more salt or chipotle paste, if you like; it may also need some sugar depending on the tomatoes you’ve used (add up to 2 tsp). Will keep chilled for two days or frozen for two months. Leave to cool completely first.
6. If making the tortilla croutons, cut the wraps into small triangles and heat enough oil to cover the base of a deep frying pan. Fry over a medium heat for 2-3 mins, tossing in the pan until crisp. Or, simply crumble tortilla chips to make a quick, crunchy topping.
7. Serve the stew in bowls topped with your choice of feta, soured cream or yoghurt, coriander, avocado, sliced chilli, lime wedges on the side for squeezing over and the tortilla croutons. Grind over some black pepper, if you like, before serving.

Nutrition
Kcals 524, Fat 27.2g, Sat fat 7.4g, Carbs 36.6g, Sugar 8.5g, Fibre 12.3g, Protein 34.2g, Salt 1.2g
Source: BBC Good Food