Colin Watts
Sports Massage Therapy

Monthly Newsletter Archive

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2018

April 18
Spring into fitness
Exercising with hayfever
Warm mackerel & beetroot salad

March 18
Bodyweight-Tricep Dips
Can dietary supplements 'boost your immune system'?
Creamy Neeps

February 18
Cold Weather Running
Layers of the Skin II
Sausages with winter veg mash

 
January 18
Everyday Flexibility
Layers of the Skin I
Stewed Pear, fennel and ginger ice cream

2017

December 17
Basic movement patterns
Rate of Perceived Exertion
Leek and potato soup

November 17
Humans evolved to run
The Foot
Potato, artichoke, carrots, broad beans with preserved lemons

October 17
Boost your immune system
The Immune system
Simple squash rissotto

 
September 17
Bodyweight - Lunge
The Heart
Warm quinoa salad with grilled halloumi

August 17
Open Water Swimming
Blood Pressure
Stir-fried chicken with broccoli and brown rice

July 17
Modern Age Health Problems
Blood Vessels
Courgetti with chilli, lemon, ricotta, mint

 
June 17
Skipping
The Cardiovascular System
Soy & Ginger Glazed Salmon & Courgette Kebabs

May 17
Low Impact Cardio exercises
The Skin
Warm Farro Salad With Asparagus, Peas, and Feta

April 17
Sports Massage techniques
Ligaments
Spicy seafood stew with tomatoes & lime

 
March 17
Vitamin D - in winter
Bones
Scrambled Egg Burritos

February 17
Hydration
Skeletal System
Winter Fruit

January 17
Bodyweight - Jump Squat
Respiratory System
Chicken and Ham Lasagne

2016

December 16
What is a 'muscle knot'
Functions of the liver #2
Broccoli and Stilton soup

November 16
Functions of the liver
Cholesterol is produced by cells?
Oat Tikki with Green Chutney

October 16
More exercises at home
What is cholesterol?
Spiced quinoa with almonds & feta

 
September 16
Sugar – the bad guy?
Connective Tissue
Thai green pork lettuce cups

August 16
Physical effects of massage
Structure of the Nerves
Chilli crab with shaved fennel & parsley salad
July 16
Bodyweight – Sit out
What are the Peripheral Nervous Systems (II)?
Broad bean, pea & orzo salad

 
June 16
Guidelines for a balance diet
What are Peripheral Nervous Systems ?
Ceviche

May 16
Why Is Sleep Important?
Central Nervous System
Salmon Pinwheels
April 16
Benefits of massage
The Nervous System
Mushroom stroganoff

 
March 16
Beneficial effects of exercise
Circulatory System
Persian Tagine

February 16
Bodyweight – Yoga, Pilates, walking
Digestive System: stomach,intestines
Warming Winter Curry
January 16
Bodyweight – Pull Up
Digestive System
Carrot Ginger Soup

2015

December 15
Supplements – do I need them?
Power Training
Roasted vegetable couscous

November 15
PHA
Muscular Endurance
Goat's cheese and red pepper quiche

October 15
Rest and Recovery
Strength Training (for life
Creole Red Snapper
 
September 15
Power and endurance definitions
Effects of Aging - Part 2
Paillard of chicken with lemon & herbs

August 15
Strength, Power and Endurance - Strength
How Does Food Impact Health?
Sweet potato salad

July 15
Bodyweight - Burpee
Effects of Aging - Part 1
BBQ Prawns
 
June 15
Workout not working #4 Incorrect Form
Cardiac Muscle Structure
Baked eggs with ham & spinach

May 15
Who needs a sports massage?
Skeletal Muscle Structure
Coconut Fish Curry

April 15
You cannot lose weight with spot exercises
Muscle Types
Purple sprouting broccoli and hazelnuts
 
March 15
Why sitting too much is bad for your health
How Your Brain Works
Fruity Caribbean curry

February 15
Get Active your way
Lymphatic system
Liver & bacon with onion gravy

January 15
Workout not working #3 You live a 5:2 lifestyle
Role of Fats
Winter roots and lemon roast

2014

December 14
Bodyweight – Pushup
Use of Carbohydrates
Spinach, ricotta & chicken tray bake

November 14
Workout not working #2 You don't challenge yourself
Role of Carbohydrates
Butternut squash and ginger soup

October 14
Workout not working #1 too much exercise
Endocrine System
Fish Pie
 
September 14
The Benefits of Stretching
Antioxidants
Broccoli frittata

August 14
Bodyweight - Squat
Essential nutrients - minerals
Harissa prawn skewers with carroty couscous

July 14
Steady State Training
Essential nutrients - Fat Soluble vitamins
Greek superfood Salad
 
June 14
Benefit of Outdoor training
Essential nutrients - Water Soluble vitamins
Parmesan spring chicken

May 14
‘Toned’ look
Essential nutrients - vitamins
Zingy salmon & brown rice salad

April 14
Posture
Essential nutrients for your body
Pea and bacon Risotto
 
March 14
Joint Stability
You are what you eat(and do not excrete)
Split pea dhal

February 14
Core exercises at home
Trans fats
Root mash with breadcrumb topping

January 14
Flexibility
Almond and nuts – superfood
Four bean soup with barley

2013

December 13
Benefits of intense exercise
Healthier Christmas
Baked Eggs with Smoked Salmon and chives

November 13
Exercises at home
  • Pull ups on a table
  • Dips on a chair
  • Crunches
  • Squats
    • Do not go on a diet change your diet
    Baked Apple

    October 13
    Exercise in the office
    Real food vs processed
    Easy beef casserole
     
    September 13
    Core
    Sugars are the enemy
    Citrus Chicken

    August 13
    Weight control introduction
    Protein advice
    Butternut squash and quinoa