Green Tea

Green Tea is flying off the shelves and even the likes of Gwyneth Paltrow are drinking it, so what is the big deal?

Here are some great benefits of why you should be giving it a go!

So why do those famous faces love it so much? Green tea is packed full of anti-oxidants which hydrate the body. The type of anti-oxidant in green tea is even suggested to block the growth of cancer cells.

Green tea is known for it's help in weight loss,  it's role is to burn more calories in effect it is speeding up your metabolism a main part in weight control. The 'speed' comes from the caffeine and antioxidants within the tea.

The tea contains catechins, the catechins could help lower your cholesterol and also lower your blood pressure, these are in fact the main factors of heart attack and stroke. The tea has also had studies to show help with cardiovascular disease. Clearly showing the tea has a good long term effect on our health.

Green Tea has been suggested to help with Alzheimer's disease, but there is not enough evidence to completely prove this. Studies have shown a improvement where the tea works by blocking a certain group of nerve cells but the outcome was not crystal clear.

Green tea contains amylase which help lower blood sugar levels. High blood levels of glucose and insulin predispose people to diabetes.

As Green tea promotes the growth of friendly bacteria it can reduce food poisoning if drank with a meal. It then works perfect at fighting bad breathe, with being an natural anti-bacterial agent. 

Finally green tea has even been found to have properties which help your immunity and fight against allergies. 

So how about it?

Give it a try and see how you get on. You can buy green tea from your local supermarkets and health stores under brands such as Clippers, Twinning and Tetley.  

Richard Taylor Personal Training Club
www.richardtaylorpt.co.uk

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

Great winter meals - All low calorie!

So we all want to stay slim during the winter, but know it is hard to look like Jennifer Aniston all year round. I have found some yummy winter dishes to keep you going throughout the day and through those tricky winter months.

Lets start with breakfast!

Breakfast is the most important meal of the day, so lets make it exciting, filling but still low-calorie. Here is an idea for you to kick start your day!

Why not try a fantastic Skinny Pepper, tomato and ham omelette.

Serves - 2 people
Preparation - 15 mins
Cooking time - 10 mins
Calories - 206

Ingredients

2 whole eggs and 3 egg whites
1 tsp olive oil
1 red pepper, deseeded and finely chopped
2 spring onions, white and green parts kept separate and finely chopped
few slices wafer-thin extra-lean ham, shredded
25g reduced-fat mature cheddar
wholemeal toast, to serve

There are just two easy steps to this recipe.

- Mix the eggs and egg whites with some seasoning and set aside. Heat the oil in a medium non-stick frying pan and cook the pepper for 3-4 mins. Throw in the white parts of the spring onions and cook for 1 min more. Pour in the eggs and cook over a medium heat until almost completely set.

- Sprinkle on the ham and cheese and continue cooking until just set in the centre, or flash it under a hot grill if you like it more well done. Serve straight from the pan with the green part of the spring onion sprinkled on top and some wholemeal toast.

Dinner

Most of us love a good dinner, it is family time in lots of house holds so why not have a nice pie! Pie's are normally full of calories but not this one. Take a look!

Winter Vegetable Pie

Serves 4

Preparation 15 mins

Cooking 45 mins

Calories - 388

Ingredients

2 tbsp olive oil
2 onions, sliced
1 tbsp flour
300g (about 2 large) carrots, cut into small batons
½ cauliflower, broken into small florets
4 garlic cloves, finely sliced
1 rosemary sprig, leaves finely chopped
400g can chopped tomatoes
200g frozen peas
900g potatoes, cut into chunks
up to 200ml/7fl oz milk

-Heat 1 tbsp of the oil in a flame proof dish over a medium heat. Add the onions and cook for 10 mins until softened, then stir in the flour and cook for a further 2 mins. Add the carrots, cauliflower, garlic and rosemary, and cook for 5 mins, stirring regularly, until they begin to soften.

-Tip the tomatoes into the vegetables along with a can full of water. Cover with a lid and simmer for 10 mins, then remove the lid and cook for 10-15 mins more, until the sauce has thickened and the vegetables are cooked. Season, stir in the peas and cook for 1 min more.

-Meanwhile, boil the potatoes for 10-15 mins until tender. Drain, then place back in the saucepan and mash. Stir through enough milk to reach a fairly soft consistency, then add the remaining olive oil and season.

-Heat the grill. Spoon the hot vegetable mix into a pie dish, top with the mash and drag a fork lightly over the surface. Place under the grill for a few mins until the top is crisp golden brown.

If you have any interests or want any tips for lunchtime or deserts please email us at info@richardtaylorpt.co.uk

Richard Taylor Personal Training Club
www.richardtaylorpt.co.uk


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

Proper Portions

Do you eat super healthy? Do you have a sneaky snack but the results are major?
Well maybe I have just sussed out your big weight gainer for you struggling dieters.

PORTION SIZES!!!

Most of us got told to finish what is on our plate from a young age, but is this right? Should we really put so much food into our bodies?

Portions and Kids

You may feel that your child is a fussy eater and will not finish or even start a meal. If your child is not starting a meal it can be that they are put off by the size of the food on the plate, or that they are not hungry to start another meal as the last one was too much. Remember children are much smaller than ourselves so do not need meals the size of our own. follow this simple guide to getting your child's portions spot on!


Two fingers - 1 serving of cheese
Open palm  - 1 serving of meat
Closed fist - 1 serving of fruit, vegetables and carbohydrates
Cupped hand -1 serving of cereal or grain
Tip of thumb- 1 serving of margarine, oil or dressing
Thumb - 1 serving of sweets

To make it interesting for your child get them involved work together to get the portions right. Imagination is key what is your child interested in, for example boys in particular may pretend there hand is a crane this can measure out the amount of cereal for their breakfast with one grasp of the 'crane'.

Now its your turn. Are you eating the right amount?

It doesn't matter if you are eating super foods all day everyday, if you have to little or too much of something it can be a serious risk to your health. The advice I will give you now is for an adult looking to maintain a healthy weight, if you are looking for weight loss simply reduce the portion slightly. Do not reduce to much as this may kick start your starvation response, this is where your body will store the fat you intake as you have tricked your body into thinking you will not be getting food for a long time, as a result you may gain weight in the long run. finding the right balance is always key!

Lets start with starch.

You need around 8-10 portions a day to maintain a healthy weight, but remember this depends on your activity levels.

Here is a list of portions of starchy foods, more than one portion can be used for each meal. 

3 tablespoons of breakfast cereal
1 slice of bread
1/2 baked potato
2 small boiled potatoes
3 tablespoons of boiled pasta
2 tablespoons of boiled rice
1/2 pitta bread
1/2 scone
3 small crackers

Protein

You should have around 2-3 portions of protein each day! Take a look at my list of portions and see if you meet the recommendations. 

1 ounce cooked lean meat
1 ounce of cooked poultry without skin
1 ounce cooked fish or shellfish
1 egg
1/2 ounce nuts or seeds (about 2 Tablespoons)
1 Tablespoon of peanut butter or almond butter
1/4 cup cooked dried beans, peas or lentils

                                

Dairy 

The recommended amount for dairy is 3 portions, for example this can be anything from the list below.

1 cup milk/ half pint
1/2 cup evaporated milk
1 cup yoghurt
1.5 ounces natural cheese (1/3 cup shredded), such as cheddar, mozzarella, Swiss, Parmesan
2 ounces processed cheese
1/2 cup ricotta cheese
2 cups cottage cheese

 

Fruit and Vegetables

As we all know you need at least 5 portions a day.

1 cup of raw veg

1 or 2 slices of a large fruit (pineapple)
2 cups raw leafy greens 

1 medium size fruit (apple)
1 cup of cooked veg

2 small fruits
1 cup 100% vegetable juice

3 heaped tablespoons of beans

Fat and Sugar

Try not too have to many fats and sugars. keep your intake to a minimum. 

I hope this has given you a better understanding of what a portion really is. It isn't that large at all! so next time you cook dinner just watch how many portions you actually are having. 

Richard Taylor Personal Training Club

www.richardtaylorpt.co.uk

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

Christmas Fitness

Christmas Fitness

We all know what happens to our bodies after a mince pie too many, but can we swap what’s on our Christmas wish list for the body we have always wanted? I think so! So next time double think what you’re going to wish for this Christmas.

Yes I know what you’re thinking it is a time for celebration, little naughty treats, lots of drink and big dinners. Is this really the reason we gain weight though? Take a look at my excuse list and see if there are other reasons why you can’t beat the Christmas gaining faze.


1. Are you running out of time? Trying to fit everything and everyone in through December?

2. Is that letterbox full of invitations to Christmas parties, where you know food and drink will be non-stop?

3. Is January your undo month where you get back into shape and undo all your binges?

4. Can you not resist the temptation with the cold weather to have an extra biscuit or 5?



Sound familiar?




Well here are my wonderful tips to beat that bulge this Christmas.

- Get yourself in a good frame of mind

You need to make sure you are motivated to push through the temptation, and use your willpower to keep strong. There is no point saying you cannot do it, believe in yourself.

- Schedules and routine

So you have to buy 1 million presents to buy and wrapped as well as buying the turkey and the tree of course don’t forget that Christmas outfit! Sound never ending?

You need a schedule maybe wake up an hour earlier for that morning workout or plan which days you can fit in your shopping and which days your gym session. Remember 30 minutes is better than nothing.

- Commit to staying fit

Plan your goals and then track your progress so you can see how far you are to reaching them, why not reach then for Christmas than start in the New Year, think how amazing you will look by the summer! Now I have you thinking!

- Calorie control

Keeping a diet plan is great for tracking your calories; you may not realize how much you are in taking. There are many free apps for Smartphone’s that may just help you out.

Below is a list of your Christmas favourites just have a little look and you can decide if you still want to indulge this Christmas.

- Speed up your workout

So you have 30 minutes free today according to your schedule. How are you going to fit it all in? Do your research by performing exercises like giant sets to complete 4 exercises in the space it may take you to do 2. A giant set is 4 exercises back to back with no rest using the same or opposing muscles.




What‘s in the pudding

- One cup of eggnog 320kcal

- One glass of wine 120kcal

- Beer 271kcal

- Irish coffee 218kcal



- Mini quiche 60kcal

- 5 Ritz crackers 80kcal



- Slice of cheesecake 372kcal

- Slice of apple pie 410kcal

- One mince pie 360kcal






What to swap on your plate!


Swap your turkey legs for skinless breast.

Swap your roast potatoes for new potatoes or parsnips.

Swap your cauliflower cheese for steamed vegetables.

Swap your gravy for fruit sauces.

Swap your brandy butter sauce for low- fat custard.

Richard Taylor Personal Training Club
www.richardtaylorpt.co.uk

Success

Amanda Danby’s story

One comment began this journey “why are you so fat with all that running around you do for people” – My Dad August 2013.

I wasn't quite sure how I felt about this comment but it made me realise it’s time to make time for ME! Time to shift this extra weight, time to get fit again, time to be me again and most importantly time to put me first!

Then call it fate or whatever, a link for Richard Taylor Personal Training Club popped up on my

Facebook page. After a few emails I popped in to see Richard to have a chat, I thought why not let’s give this ago. So the beginning of September 2013 my journey began. I don’t know where my inner strength came from but it did. The big thing for me was Richard telling me that I didn't have to run to get slimmer – I hate running, I can’t run, so a huge weight was lifted from my shoulders, I could walk and boy have I walked! Richard just gave me some good solid advice.

Diet - keep it simple, I did, it works. Water- drink lots, I added some lemon juice and I was drinking 2 litres daily no problem! Exercise – I am really enjoying exercise for the first time in years. I really enjoy the type of exercise Richard has given me (walking lots and free weights) I do these exercises regularly on my own in my gym; I am in a very good place at the moment. In the first 7 weeks I lost one stone and lots of inches. Happy Happy!!

It’s now just over 10 weeks since my journey began. I am happier, lighter and fitter. I am exercising more and enjoying it. I thank Richard for all his help and very good advice, but I will never enjoy or like lunges!

I am planning to continue my journey slow and steady, I already have plans in place; A local toning class, to try new classes at the gym and I have downloaded an app! I am very lucky that my husband is so supportive and is not moaning about me going to the gym. I can honestly say these 10 sessions with Richard have changed me for the better.

Amanda Danby

Richard Taylor Personal Training Club

www.richardtaylorpt.co.uk

SUPERFOODS

So what foods are actually going to benefit you? Whether you're looking for general heath or weight loss, take a look at the benefit of theses 'super-foods' and see if there is one perfect for you!

1. Apples
This 'super-food' is so easy to find, and has so many great factors. If you are looking for weight loss apples have an ingredient called pectin which is from the soluble fibre in the fruit. The pectin stops your blood sugar from dropping which leaves you with less cravings.

Apples also contain quercetin an antioxidant which may help to prevent your risk of lung cancer. Apples are known for helping against cardiovascular disease, respiratory health, diabetes and many others.

2. Kelp

Kelp is full of Vitamin K, calcium and alginate fibre, there are studies showing it may be the next breast cancer fighter, but studies are to early to say for certain. Kelp is a natural fat fighter so perfect for dieters. 

Now, are you wondering where you are going to find this mysterious kelp? That's simple it is seaweed. Get eating! 

3. Bananas 

Another easy one to get a hold of, the banana as we all know is full of potassium, but what is potassium good for? If your diet does not contain enough potassium you are putting yourself at risk of high blood pressure, hypertension and cardiovascular disease. 

Bananas are loaded with several kinds of fibre including resistant starch which helps you to slim down. Bananas give you a great boost of energy especially when going for a big workout. Nutrients in bananas can also give you good mood boosts and better your nights sleep. 

4. Salmon

Salmon is full of Omega 3, in just 3oz of salmon you with receive your daily amount, how simple! Doctors recommend we eat two portions of fish a week this will reduce our risk of heart disease. They may also protect against depression, dementia and arthritis. 

5.Egg

Eggs contain around 6 grams of protein and contain only 72 calories. A great choice for a low calorie breakfast! Eggs are also very low in saturated fat, and high in a range of vitamins. For people who struggling to get enough iron or suffer with anaemia eggs have plenty of iron in the small size that they are. 

Richard Taylor Personal Training Club

www.richardtaylorpt.co.uk

Is personal training for you?

With Christmas just around the corner we can all get a little bit comfortable, but why should we this year! Why not start your New Year resolutions early and look incredible for Christmas.
There are many benefits of having a personal trainer that some may not know so here is some benefits for you to keep in mind.

The biggest hurdle is motivation, it is so hard to keep your self motivated especially in the winter months, by having a trainer by your side it will keep your mind on track and you will be able to reach your goals. With having personal training you have to book and pay for your sessions in advance so why would you not want to attend. It tells yourself you have to be there or the only person missing out is yourself! A personal trainer can plan personal, realistic and achievable goals for you to reach and strive for. When you are struggling a trainer will be there to push you through and keep you going at full swing.

Routine is a big part of exercise, a personal trainer will create a fitness routine that is specific for you and that will develop your body to the form you want in the best way possible. A trainer knows that if you have not attended a gym for a while whether it is because of injury or lifestyle, that you will not be training 5 times a week for 60 minutes full out. Personal trainers will have seen people with all different fitness types so you can be fully relaxed around them. 

As you are working on a one to one basis, you know your technique will be spot on, this will prevent unintentional injury or poor posture. A common mistake seen is not working the whole muscle so parts of your body are hardly used at all. Personal trainers will take care and attention into planning your sessions and making sure you execute your movements correctly, bringing out the best of your ability to achieve those goals. 

As personal trainers are involved in the industry everyday they know about the latest fitness trends and diet crazes, by having a personal trainer there knowledge will be passed to you keeping you up to date on what you will be reading about next. 

We all know that exercise can be boring, but by having a personal trainer they are initially a friend to keep you company as your trainer will build up a strong relationship with you. Trainers will be teaching you the latest exercises and will be changing your programme so boredom is not a option!

Now is personal training for you?

If so contact Richard Taylor Personal Training Club.

www.richardtaylorpt.co.uk 

Beat The Bloat

Do you suffer with bloating? Does it make you feel uncomfortable and self conscious? Well here are my tips on beating the bloat!

The facts: Bloating is caused by the breakdown of food through digestion or can be as simple as swallowed air. When the body is unable to relieve its self of trapped gas it can build up in the intestines and stomach which gives us the bloating feel and look. Bloating can often be coupled with abdominal pain which can come in mild or sharp forms. There are other ways bloating can occur this can be through anxiety, stress, smoking, poor diet or gas-producing foods. Occasionally, bloating can indicate lactose-intolerance, irritable bowel or gynaecological conditions. There are effective ways to relieve bloating naturally, but the treatment depends on the cause.


1. Go see your GP

Your Doctor can take tests to find the reason of your bloating, from this you can find the cause of the action and take the correct actions to prevent future bloating. It will be likely to receive a blood test.



2. Food

Avoid or reduce your intake of gas-producing foods such as broccoli, baked beans, cabbage and sprouts. As well as these natural forms also stay away from fizzy drinks, hard sweets and chewing gum.

                             

                            

3. Fibre

By increasing the amount of fibre you eat with help your bowel mobility, which in turn will relieve your bloating. Aim for around 25-30grams a day! Foods to help you reach this level of fibre include whole grains, high-fibre cereals, fruit and vegetables.



4. B6

Vitamin B6 has diuretic properties which help prevent bloating. Foods to help you increase your Vitamin B6 intake include avocado, roasted chicken breast and yellow fin tuna. Do not consume vitamin B6 in excess of 100mg per day. Check with your doctor to make sure that increasing your intake of this vitamin is appropriate for your condition.



5. Water
Simply Get drinking water, by not drinking enough water you are making your body dehydrated which may contribute to bloating. If you feel you are drinking plenty fluids check with your GP before upping your water intake. 

                                 

If you want to tighten up your core and really beat that bloat, come join our Monday Core sessions at Richard Taylor Personal Training Club! They run on a Monday morning at 7 am, perfect way to start your day!

Christmas Vouchers

JOHN ON TYNE

JOHN ON TYNE

John Gough, Director of Wolves “Jogged on the Tyne” in the Great North Run on Sunday 18th September in a respectable 2hrs 42mins in aid of the St Thomas Lupus Trust.

What is so remarkable about John is that he could not run anywhere up until 6 months ago.

                    Training with Richard


Back in December 2010, 62 year old John Gough said that he wanted to do something special next year. So he decided to speak to Richard Taylor his personal trainer. He said would like to take part in the Great North Run along with his fellow Wolves Directors all in aid of charity. There was only one problem the last time John did any running was at school over 40 years ago.

So when he asked Richard his thoughts on the matter and whether he should even contemplate it, Richard said "No." John asked "Is it because, I'm not fit enough, or is it my age." Richard replied "No, it's because you need to be disciplined, 100% focused. 13 miles is a long way. But, if you are serious, let's put you to the test." John's hectic schedule and social diary would be challenged. "If you can go without a drink for one month, then, and only then, will I train you." John proved that he could do it, and so began his training in March.

From learning how to run a mile and then roll on 6 months of intensive training with Richard, 2 ½ stones lighter, John has achieved the unthinkable. “At age 62, if I do this it will be the greatest sporting achievement of my life”.

John finally took part in the Great North Run.

He Did It! 

          John with Emma (Sports Therapist) and Richard


Not only that, what John was unaware of was that 8 weeks prior, his wife asked Richard to help her learn to run in the hope of joining her husband one day. Amazingly, Helen also a non-runner lost 2 stone and surprised her husband by joining him in the Great North Run. It became a family affair when Tom their son replaced Steve Morgan due to an injury. "I was truly proud of them." said Richard. John said it was a great experience, and one that he will never forget. Well done!

Garmin Watches - Great For Runners

The handiest running extra you can ever have. Would you like to know where you have ran, your heart rate, your calories, your incline and your speed! Well now you can. I was told about the Garmin watch recently and I was amazed by the accuracy and the quality of the watch. As it uses GPS signals to plot where you have been and to calculate your speed. Calories are calculated through your weight and heart rate so almost spot on, much more precise than your normal machine.


The watch has also taken its technology a stage further by being able to record sunrise, sunset, laps to go and pace. There is a custom workout setting on the Forerunner 610 which allows storage of your workouts, including how far, how fast or how long you want to run. This will build a different route with intensity levels and rests. There is even a chance for you to do interval running simply and effectively.

 

As you continue to use the watch it will even know when you get fitter from the stats it records. The Garmin even has a virtual training option so you can have a trainer to compete with. 

So here's a great gadget for you to look at, if you are a keen runner it may just be perfect!

Legs and Bums

As we all know there is a big craze sweeping the nation and that is to have a fabulous ‘booty’, with inspiration coming from the likes of Kim Kardashian and Jennifer Lopez, no wonder it is taking the nation by storm. So here comes my bit, I am going to give you my personal top tips to get the Kardashian look oh so many of you desire!



1. Squats

It has to start with a classic, when done in a correct way the squat will build your ‘booty’ like no tomorrow! The tip is to keep your knees in line with your ankles and to not let them come too far forward (cheating). So to do a squat you need to stand with your feet shoulder width apart, slowly bend your knees until you reach 90 degrees (don’t forget my earlier tip!) then return to the starting position. Do around 15-20 reps 2-3 times, once you have the hang off this add dumbbells.



2. Lunges

Another well known exercise is of course the lunge. It is a great calorie burner and you can really feel your legs working. To do this exercise you need to place one foot forward (the further forward you place your foot the more it will work the Gluteus Maximus, a closer stance is more work for your quadriceps.) Once in the correct stance bend your back leg so it is almost in contact with the floor, after return to the starting position. To increase the lunges add weight with dumbbells. Aim for 10 reps on each leg and increase to 15 repeat this 2-3 times.



3. Hip Thrusts

This is best performed with the top of your back and shoulders against a bench. Lower your hips as far as you can then contract your buttocks and push up bringing your body into a bridge position. Repeat this action 15 times with around 2 or 3 sets.



4. Squat in and out jumps

This is great if you want to feel the burn! To do this exercise you need to lower into a wide stance squat position, and place your hands behind your head. After doing this bring your feet into a close stance and stay low in the squat, repeat the action by jumping in and out. Aim for 20 reps and 2-3 sets.



5. One leg kickback


For this exercise get on your hands and knees and take one leg towards the ceiling, reach your leg until it feel in a horizontal position, then lower your leg back to your starting position. While doing the movement keep your other knee firmly on the ground. Try for 20 repetitions on each leg and repeat this twice.

Diet

Diet Decisions

We have to make over 300 decisions a day according to a new study. Life is stressful enough, so here are 10 diet dilemmas… sorted.

Red or Green Apples? 

Answer: Red

While both containing cancer-bursting antioxidants, red apples contain higher levels according to a recent Canadian survey. Remember: the darker the fruit, the healthier it is.

Salt or Pepper?

Answer: Pepper

Salt bloats out your stomach and increases your risk of heart disease. Pepper wards off colds and boosts your metabolisms.

Tea or Coffee?
Answer: Tea 

‘Tea contains bio-active compounds that lower your cancer risk,’ says nutritionists Joanna Lunn. Just two cups have the antioxidant equivalent of five portions of fruit and veg.’ But it contains caffeine so don’t have more than 4 cups a day.


Wine or Vodka?

Answer: Vodka

A vodka and diet coke contains around 56 calories, whereas a glass of house white has 150. It’s also tempting to overdue wine. Do the words: ‘It’s cheaper by the bottle than two glasses,’ sound familiar.

Still or Sparkling?

Answer: Still

‘Sparkling water’s full of carbonated gas, which leaves you bloated,’ says nutritionist Carina Norris. Still water, on the other hand, boosts digestion and flattens your tummy.

Chocolate muffin or no breakfast at all?

Answer: Chocolate muffin

While you’re better off with saintly porridge, eating anything first thing will kick start your metabolism. And that even means a greasy chocolate muffin. ‘If you go without, you could end up over indulging at lunchtime and all afternoon,’ says Carina.

Butter or Oil?
Answer: Oil

‘Olive oil contains slightly fewer calories,’ say Joanna. ‘It’s also healthier for your heart.’ Plus, in a restaurant, you can dip your bread in oil sparingly – whereas it’s tempting to slather on lots of butter.

Chocolate or Sweets?

Answer: Chocolate

‘Sweets are lower in fat,’ says Nicki Waterman, author of Sugar Addicts’ Diet (£6.99, Harper Collins). ‘But they’re easier to overeat as they increase your appetite and send blood-sugar levels soaring, leading to hunger and fatigue. Have a couple of pieces of chocolate instead.’

Ketchup or Vinegar?

Answer: Both!

A new study reveals that putting vinegar on your chips makes you feel fuller. And ketchup’s packed with lycopene, which lessens your risk of cancer. Right then were off to the chippy…

Pizza or Pasta? 

Answer: Pizza

Most pasts dishes in restaurants are made with white pasta, oil and often cream. Pizza, on the other hand, contains carbs, veg and health-boosting tomato sauce. Just go easy on the cheese.

The 12 Best Diet Foods


1. Nuts & Seeds: Packed with protein, healthy fats, fibre, and important vitamins and minerals. Tip: Avoid nuts with added salt and oil.


2. Green Vegetables: Probably the single healthiest food you can eat. Tons of fibre and antioxidants.


3. Beans & Legumes: Super-healthy source of fibre, protein, iron and folate. Also a great way to fill up and reduce food cravings.


4. Oatmeal: One of the best sources for complex-carbohydrates and fibre. A great breakfast option!


5. Low-fat Dairy Products: Important source of calcium and high-quality protein.


6. Lean meats: Lean chicken, turkey, beef and fish are some of the best sources of protein you’ll find.


7. Eggs: Protein-rich, vitamin packed, and very easy to prepare.


8. Peanut Butter: A highly underestimated snack food that can help you overcome hunger and food cravings  any time, anywhere! Like plain peanuts, it’s filled with protein, mono-unsaturated fats, vitamins and minerals. Tip: Choose the natural, sugar-free, no-oil added variety.


9. Whole-Grain Breads and Cereals: A few servings per day will provide you with complex carbs and a ton of healthy fibre.


10. Olive & Sesame Oil: Simply the best sources for ultra-healthy mono-unsaturated fat.


11. Berries: Proven to be the healthiest of fruits. They provide huge doses of antioxidants and fibre without a lot of fructose (natural fruit sugar). Tip: Apples, oranges, grapefruit, etc. are still great food choices!


12. Whey Protein Powder: The undisputed king of protein supplements. Provides more high-quality protein per calorie than just about any other food. Also proven to help boost immune function and fight disease!

TIME FOR CHANGE

If there is anyone out there that is still not happy about there body shape and lacking motivation perhaps Gill’s story can inspire you to make that positive change.

I met with my family in the North East for our annual Christmas Party. I had not seen my twin sister for at least 4 months and could not believe how fantastic she looked. She had lost over 1.5 stones in weight and had introduced exercise in to her lifestyle and had dropped to a size 10.

Imagine how I felt being a size 14 and now nearly 2 stones heavier than my twin. I then analysed my own lifestyle and realized that my exercise was virtually nil (being a member of Esporta and was only going to the gym once a week). I had no focus and no direction.

I would sit on an evening complaining to my husband how overweight I felt, which then sends you on a downward spiral of depression. I was overweight, I’d eat and complain. I am sure that we have all been there.

Some 4 months later my husband said “There is only one person that can change you, and “THAT IS YOU” how right he was the “Kick up the backside I needed”. Fast forward 7 months. I have now lost 1.5 stones in weight, 7% body fat and have dropped to a size 10. How did I do this? I found Richard Taylor at Richard Taylor Personal Training Club. He advised me on healthy eating and also wrote a fitness programme to suit me, which included running (I could not even run to the bottom of my street without being out of breath).

If anyone had said to me in April of this year that I would achieve this weight loss as well as running a 5 km race in May and a fantastic 10 km race on October (I am still on a high from finishing this race with a personal best time), I would have thought that they were talking about someone else. As well as achieving this I have made many new friends.

Unfortunately the perception of going to the gym is that it is full of “Fit” people, well it is, but they all started at the same point I did, and they are so friendly and supportive.

How do I feel – Fantastic! I have so much energy, I actually look forward to the running and going to the gym. The high you get when people notice your change in shape from the regular exercises gives a positive feeling and from a personal point of view I will never go back to the “old Gill” this is life changing for me.

I know that I would not have achieved this success without the support of my family (my son is so proud of me for doing this) and of course, Richard who has been the iron fist of the whole process.

My twin sister has not yet seen me, I will see her at the annual family Christmas get-together in the North East, we speak daily, and she has also been a great support.

Sitting back on the sofa watching TV, I no longer complain about my weight, I now gloat about my weight loss, and quietly smile to myself. I did it.

Remember “There is only one person that can change you, and that is YOU”!

Richard Taylor Personal Training Club

Running Shoes

Have you noticed there are so many choices of trainer on the market?

Do you know which one is for you?


Here at Richard Taylor Personal Training we have looked into what shoes are best for your style of running.


Stability Running

These trainers will be for all you runners who work at a mild to moderate intensity. Mainly with a low to mid arch, and need support from the trainer with a good comfort.

Here are 3 trainers for Stability-


1. Kalenji Kiprun MD £69.99

This brand is very popular in Europe for its great prices; their shoes are specialized for half marathons and come in neutral and stability options. The main negative this shoe received was about the high arches but a great review overall.

 

                                                     

2. Saucony Stabil CS 3 £104.99

This shoe is known for it amazing pronation control. The shoe has been made so it curves around the heel for earlier support in the footstrike. This shoe is perfect for maximum support with not much weight.

3. Adidas Supernova Sequence 6 £95
As a well Known Brand Adidas can be a popular option but this shoe has impressed many buyers. The grip is said to be perfect in wet conditions. The shoe is heavier than most so for a personal choice of liking a more solid feel it’s perfect for you! On the other hand the trainer isn't very flexible leaving some buyers with a different opinion.

Now it is time for the Performance runners.

These trainers are recommended for racing, with varying degrees of support and cushioning, but tend to stay lightweight and narrower. 

1. Adidas Adizero Adios Boost £110

This shoe gives great bounce and energy return and had a great following from its previous model, so high hopes were expected. Although the shoe is a great buy concern about the narrow arch and little support has a big effect.

2. Sketchers GOrun Speed £96

This shoe is perfect for a serious racer. The fit is narrower, and the mid-foot pods have been removed from their last model to reduce weight. The trainer was designed for Olympic marathoner Meb Keflezighi. Perfect choice!



Neutral Runners


Recommended for runners who need maximum mid-sole cushioning and medial support. Suitable for runners with normal to high arches. Best for biochemical efficient runners and mid-foot or forefoot strikers


1. Nike Air Pegasus+ 30 £85

This shoe is a great price and has great cushioning. As the previous models have been successful Nike have not changed the best-selling shoe and kept it perfections untouched. A great multi- purpose shoe.

2. Nike LunarGlide+ 5 £90

Nike has took the lead with the natural trainers having great reviews on most models, this particular model shone through with features such as its dynamic support wedge in the mid-sole. This shoe is perfect if you like a soft, light and stable feel.




Finally for you Runners who are Minimalist.
Minimalist trainers are designed trainers are designed for those who want maximum responsiveness and a stripped-down shoe with some level of cushioning.


1. Saucony Kinvara 4 £100

This is shoe is incredibly light weight with plenty of extra features including memory foam. In a survey of runners no one could mark it less than a 9/10. Perfect buy!

2.     Under Armour Speedform £110

This is a very snug fitting shoe made by Playtex, a lingerie company. It is the lightest shoe in many tests and has unique toe-ridges which may not work if your toes are not the correct size.

Richard Taylor Personal Training Club