Monday, 25 January 2016

RT Fitness Retreat 2016

We have now returned from The Billesley Manor Hotel in Stratford-Upon-Avon after an invigorating weekend of exercise and nutritional education. The Retreaters have learned a lot about improving their diets and how they can make a change in their lifestyle for the better. The team took part in lots of activities over the weekend such as Zumba, an old fashioned sports day and circuit training. Everyone now feels ready to achieve their goals! Together with some sweaty gym sessions the Retreaters have been boxing and having a great time on the grounds, even in the snow!! There was plenty of healthy food to go around, the team enjoyed yummy chicken and fresh fish with no shortage of fruit, vegetables and a wide range of herbal teas, they even sampled Richard Taylor’s healthy juicing, he showed them combinations such as apple and ginger which are simple to make at home.

"Brilliant weekend! Excellent venue, food and rooms. I enjoyed the exercises outside especially!" Dave

"Very friendly and helpful attitude, book me in for the next one!" Rob

"FAB trainers, FAB surroundings, FAB participants, FAB food! Really enjoyable weekend!" Sarah

"It has really got me motivated to do my exercise regular again!" Christine

We had some great weight losses over the weekend to! Our best loss was 7LB!!! That's half a stone! Well done Paul :)

A big well done to everyone who joined us, and thank you very much for being superb company and giving it your all!

Richard Taylor Personal Training Club

"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is definitely a journey with endless rewards that are well worth achieving!

Tuesday, 22 December 2015



Need any motivation this month for the New Year? Then you have found the perfect story to read!

In October I had a lovely lady Ravi Kang and her sister Kam Athwal come to me at Richard Taylor personal training club for personal training sessions. Ravi had just had her second child and was currently wearing a size 14 and Kam was wearing a size 16. The girls had big dreams of being back to the weight they loved but it had been around 20 years! So together they needed motivation, guidance and advice. I can happily say their fitness levels have improved dramatically! Kam was struggling to run a mile without stopping regular and now is breezing through 3 miles with a great time too! But the weight is what they wanted to lose and my gosh they did! Kam has lost nearly 2 stone and now wears a size 12, with Ravi now fitting into a size 8! That’s 3 dress sizes!

So for your amazing efforts and hard work I thank you both for sticking with the programme! Enjoy your new bodies and enjoy having tons of energy and feeling healthier. A great way to start the New Year, extremely proud!

If you think you can achieve a fitness journey as amazing as Ravi and Kam please contact us or if you are a current client we can achieve this together! Please book your January slots now, they are filling fast! If you are looking for extra sessions for a January blast and a big kick start for the year do not hesitate to contact!

Richard Taylor Personal Training Club

"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is definitely a journey with endless rewards that are well worth achieving!

Monday, 30 November 2015

Cheeky Little Swaps

It is now the season to indulge in great food! We all have our favorites and I wouldn't want you to miss out, so please read my guide below! The guide will help you to swap the more fatty and sugary Christmas treats for a better alternative!


1. Mulled wine 245 calories - SWAP FOR - Champagne 114 calories

2. Baileys 37 ml serving 129 calories - SWAP FOR - Sherry 50 ml serving 115 calories (37 ml will be even less!)

3. Cider 230 calories - SWAP FOR - Beer 164 calories

Main Course

1. Turkey leg with skin - SWAP FOR - Lean turkey breast, no skin (prick to let fat drain out) 100 calorie save!

2. Roast potatoes 381 calories - SWAP FOR - Boiled potatoes 250 calories

3. 1 Tbsp Sausage meat stuffing 231 calories - SWAP FOR - Vegetarian chestnut stuffing 161 calories

4. 3 - 4 Tbsp Gravy made from juices from turkey 80 calories - SWAP FOR - Gravy granules 15 calories

5. 4 Sausages wrapped in bacon 440 calories - SWAP FOR - 4 Prunes wrapped in half a rasher of lean bacon 299 calories


1. Slice of Christmas cake 249 calories - SWAP FOR - Slice of chocolate log 100 calories

2. Apple pie! - SWAP FOR - Apple crisp (follow recipe -

3. 2 Tbsp Double cream 269 calories - SWAP FOR - 2 Tbsp half fat creme fraiche 85 calories

Little Bits

1. 30g Chunk of Stilton 123 calories - SWAP FOR - 30g chunk of Camembert 87 calories

2. 4 Quality street chocolates 160 calories - SWAP FOR - 4 Plain Turkish delight (no chocolate coating) 72 calories

3. Mince pie 245 calories - SWAP FOR - Mini mince pie 75 calories (Even two is better that one large one)

Richard Taylor Personal Training Club

"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is definitely a journey with endless rewards that are well worth achieving!

Thursday, 19 November 2015

Watch out...It's time to eat out!

It is now the time of year where unhealthy food and drink can not be avoided! Lots of Christmas party's, meals out and catch up drinks, it is sounding great but you will be disappointed with what the scales say.

So why not enjoy both?...

Enjoy your Christmas occasions and treats but without the guilt!

When going to restaurants you will be unsure of what the food really contains, the calories, the fat and the portion sizes. All those meals out are going to stop you fitting into that new years eve outfit you really want to wear, and we don't want that! Follow my tips, they may just save you those calories you really need this Christmas.

1.  Try not to be hungry before you go, as this may make you want a more carbohydrate or fatty based meal. Now I don't mean have a large meal before you go, but by consuming a piece of fruit like an apple will take the edge off your hunger.

2. Starters are a great way to stop you rushing your main and not digesting your food properly, but be careful! Starters maybe small but can contain properties you do not want to be eating. Try ordering soup, not creamy but a vegetable based option. If you are not hungry, skip the starter and go straight for the main. If possible it is worth talking to friends before hand about the amount of courses you are going to be having, this can get you prepared for what's ahead.

3. Top things to avoid!
- Anything fried
- Dressings, butter and cream etc. (Ask for them on the side so you know how much you are going to eat)
- Look for vegetables; dishes with vegetables will fill you up more. Swap the cheese for a green option instead!
- You can always ask to change the style of cooking, if the meat is fried why not ask them to grill it. (no harm in asking)

4. Buffets
Keep an eye on how much you are consuming, buffets are never ending so eat until you feel full not until you think you have paid for it all. Pick your starter, main and dessert and just have that. Do not go up more than three times.

5. Chew your food! Eat slowly, with plenty breaks so you can digest your food better, if you know you are a fast eater get in the habit of putting your knife and fork down more regularly, it doesn't mean your finished but will give your body time to digest and realize it is full. This will save the feeling of over eating. Did you know it takes 20 minutes for your body to know it is full once you have eaten?

6. Choose water instead of alcoholic or fizzy drinks. This might not sound great, but if you are driving it is easy to do, if a cheeky drink is what you fancy go for a spirit (gin, whiskey or vodka) with a low calorie mixer or a small flute of champagne and try have water in between drinks!

7. Choose your restaurants carefully, try not too pick the 'all-you-can-eat' places and go for a place with a varied menu or one that can be fish based (not a chip shop!). Look at the menu before you go, you can see what will be the best option for you. Get your mind set on the dish you will be eating to acquire a taste for it.

8. Try not to eat the freebies. The basket of white rolls will not be a good option to start your meal with, and try to avoid the chocolate mint at the end!

9. Once the food comes, eat your lowest calorie items first. First eat the vegetables this will fill you and you may not need the big roast potato at the end. Remember you do not need to finish everything on your plate, I know for a lot of us it is what we have been taught, but times have changed and so have the difference in foods (and waist lines).

10. Dessert
Think wisely, you may not need it! Still want something sweet? Why not share? If sharing isn't an option try avoid the chocolate fudge and see if there is a sorbet, frozen yogurt or meringue option.

Hope this will help you through the party season, have fun and stay fit!

Richard Taylor Personal Training Club

"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is definitely a journey with endless rewards that are well worth achieving!

Tuesday, 6 October 2015



Everybody is going crazy for kale,  the new fitness food hype! Now October is here it is a perfectly seasonal vegetable.

So what is so good about kale?

Kale is part of the cabbage family and is one of the most nutritional vegetables in Britain! It contains a super source of Vitamins K, A and C as well as containing magnesium, copper and phytochemicals which are known to help against some cancers. It is full of antioxidants and one particular called lutein which helps with eye health. To top it all off if you are pregnant it is super! Containing folate with helps with the growth of the mother’s tissues through pregnancy!

Kale can be used in so many recipes like salads, soups and curry. It is perfect for a healthy lifestyle as it is low in calorie and virtually fat free!
Why not have a try of this Thai stir fry?

Thai turkey with kale stir fry


73 Calories (kcal)
8.2 Protein (g)
3.3 Fat (g)
4.5 Of which saturated fat (g)
2.1 Carbohydrate (g)
1.6 Of which sugar (g)
0.9 Fibre (g)
0.2 Salt (g)

Serves - 4


1 tbsp rapeseed oil
1 onion, chopped
50g Thai green curry paste
500g pack diced turkey breast
1 red pepper, diced
400ml can reduced fat coconut milk
200ml chicken stock
200g pack shredded kale
2 tsp Thai fish sauce
28g pack coriander, chopped


1.Heat the oil in a large frying pan and fry the onion for 2-3 minutes, add the curry paste and cook for 30 seconds.
2.Add the turkey and pepper and fry for 5 minutes.
3.Stir in the coconut milk, stock and kale.
4.Cover and cook for 5 minutes.
5.Stir in the fish sauce and coriander and serve with cooked rice or noodles.
6.Cook’s tip: You could use leftover turkey or chicken for this dish.

Richard Taylor Personal Training Club

"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is definitely a journey with endless rewards that are well worth achieving"

Monday, 28 September 2015

My top meals of the week!

Meal 1 - 

Blackened Fish Tacos - Serves 4

300 Calories
5g Fat
29g Protein
31g Carbs. 

What you need: 
  • 1 tsp smoked paprika
  • 1 tsp sea salt
  • 1/2 tsp dry mustard
  • 1/4 tsp (1/2 tsp for spicier) ground cayenne pepper
  • 1/4 tsp ground cumin
  • 1/4 tsp ground oregano
  • 1/8 tsp black pepper
  • 1 lb skinless cod or halibut filet
  • 1/2 lime, juiced
  • cooking spray
  • 8 corn tortillas wraps (if using large wraps just use 4)
  • lime wedges for serving
  • 1/2 lime, cut into wedges

1. Mix the dried spices and seasoning together in a small bowl, squeeze the lime on the fish then rub the seasoning onto fish.

2.Heat a cast iron skillet on grill or stove on high heat till really hot. Spray with nonstick oil spray. Cook until opaque in the center and well browned on the outside, about 5 minutes on each side.

3.Heat the corn tortillas on the grill until they slightly char, about 1 to 2 minutes. Cut the fish into 8 pieces (or you can flake it if it's easier).

4.Divide the fish equally between 4 tortilla and top each with salad ( I recommend shredded red cabbage with a small serving of thinly sliced mango and a drizzle of olive oil). Serve with lime wedges.

Meal 2

Salmon Fillets with parsnip chips and broccoli


100g Salmon fillet
Two to three parsnips
100g broccoli
Coconut oil
Salt and pepper
1 Lemon 
Olive oil

Preheat your oven to approx. 200 degrees.
Peel the parsnips, and then cut into evenly sized chunky chips before placing in a large pan. Cover these with water and a dash of salt and bring to a boil.
Leave in boiling water for approx. two minutes before draining and leave to stand for a few minutes.
In a microwaveable dish, place approx. 1tsp of coconut oil and heat until liquidized. Pour the coconut oil over the parsnips and then toss until fully covered.
Place the parsnips on a foiled tray and place in the oven to cook for 25-30 mins, turning them halfway through so they are evenly cooked and crispy.

Heat up your grill, and place the salmon skin side up with a drizzle of olive oil, turn the salmon after 2 minutes and leave to cook until you are satisfied (around 5 minutes) 

Meanwhile, fill a saucepan to about ¾ full with water, and put on a high heat to boil.
Once boiling, place the broccoli into to the pan and leave to cook for about 6 minutes or until quite soft. Drain and leave to stand for a few minutes. Using a food processor, blitz the broccoli until it resembles rice.
Serve with a wedge of lemon for the salmon and enjoy! 

Meal 3 

Cheeky little pudding! Lemon Tart! 

Serves: 12

Nutrition - 

Calories - 186
Fat - 8g
Protein - 28g
Carbs - 35g

For the pastry
50g butter, cut in pieces
140g plain flour
1 tbsp icing sugar
1 tbsp extra virgin rapeseed oil
1 medium egg yolk

For the filling
3 medium eggs, plus 2 medium egg whites
140g icing sugar, plus extra for dusting
2 tbsp finely grated lemon zest (about 4 lemons)
125ml lemon juice (from 4-5 lemons)
200ml tub half-fat crème fraîche

1. Rub the butter into the flour until the mix looks like fine breadcrumbs. Stir in the icing sugar, then make a well and use a round-bladed knife to stir in the oil, egg yolk and 1½-2 tbsp cold water until dough comes together. Without over-handling, gather into a ball. On a lightly floured surface, roll out so it fits a 23 x 2cm loose-bottom flan tin. Ease the pastry into the tin, then trim the edges by rolling the rolling pin over the top. Press the pastry into the flutes so it sits very slightly proud of the edge (this extra height helps in case of any shrinkage). Lightly prick the pastry base with a fork, then chill for about 10 mins. Heat the oven to 190C/170C fan/gas 5.

2.Meanwhile, make the filling. Beat the eggs and egg whites together with a wooden spoon until well mixed. Sift the icing sugar into a bowl, then gradually beat in the eggs. If the mix is at all lumpy, simply beat with a wire whisk. Stir in the lemon zest and the juice. Leave to stand so the lemon flavour can develop.

3. Sit the chilled pastry case on a baking sheet. Line with baking parchment and baking beans and bake blind for 20 mins until well set. Carefully lift out the beans and paper, then bake the pastry case for another 3-5 mins until the base is cooked and pale golden.
4.Strain the lemon mixture through a sieve. Beat the crème fraîche in a medium bowl until smooth, then slowly stir in the lemon mix until well blended. Transfer to a jug, then carefully pour two thirds into the warm pastry case. Place in the oven with the oven shelf half out, pour in the rest of the filling, then carefully slide the shelf back in. Reduce the heat to 150C/130C fan/gas 2. Bake for 25-30 mins until barely set with a slight wobble in the middle. Cool for about 1 hr, then serve with a light dusting of icing sugar. Best eaten the same day.

Richard Taylor Personal Training Club

"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is definitely a journey with endless rewards that are well worth achieving"

Friday, 11 September 2015


Are you struggling to get motivated after a busy day at work? Are your long working hours making going to the gym a chore?

Well not anymore!

Follow my top tips to get you ready to hit the gym as soon as your working day is over!

1. Pack your gym bag the night before!

Making an effort to pack your gym kit the night before and taking it in to work with you will get your mind thinking! By doing this you will have made the first step in getting there. DO NOT drive home, walking through your front door will make you want to relax and you will not want to leave again, drive or walk straight to the gym and get going without giving it a second thought! You might want to pack an emergency banana in case hunger strikes!

2. Diary filling

Treat your workouts like meetings, schedule a workout in your diary so you do not miss it, you may want to label it such as weights or cardio day. This will keep you on track of what you have done that week and will get you into a routine with the gym.

3. Extra motivation

If an appointment is what gets you there, book into a class, training session or arrange to meet a friend. You are then fixed to a slot, so no missing out.

4. Make it sociable 

Get a gym buddy or have a gym group, by getting people involved you can swap your coffee shop catch ups for walking chats! If it is a nice day, a power walk outside makes the most of the evening and you can still catch up on all the gossip!

5. Treat yourself!

If you hit your goal or attend the gym 3/4 times like you wanted to, reward yourself.
Book a massage, buy that t-shirt you wanted or have a cheeky evening out! If you've done well let yourself know it!!

Richard Taylor Personal Training Club

"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is definitely a journey with endless rewards that are well worth achieving"