Last minute tips for Christmas day!

Christmas day is approaching extremely fast, so here are my last minute tips to get you back on track as quickly as possible! 

- Remember Christmas is for one day and one day only, do not let the overindulging last for the whole week. Once the day is over start saying no to all that chocolate. 

- Don't overeat just for the sake of it. If you are full, do not eat it. If you  like to try a bit of everything, have a very small piece or portion of the treats you really really want.

- Try not to snack on everything after the meal, wait until you need food again rather than snacking your way to mid-night. 

- Watch the booze, try to add soda water or diet lemonade to your wines and try to avoid sugary drinks.

Spirits - 55 calories
Small glass of wine - 120 calories
Large glass of wine - 250 calories
Small Baileys - 140 calories
Can of lager - 220 calories

- Start your Christmas day well, have a healthy filling breakfast so you can't overindulge at lunch. 

- Try to fill your plate with more vegetables about half a plate, then around a quarter with meat, watch out for those roast potatoes. 

- If you can go for a Christmas walk to see the lights around where you live get going, every little helps. 

- Avoid the sauces, try not to put the whole bowl on your plate, aim for a spoonful of gravy rather than smothering your dinner in it. 

HAVE A WONDERFUL CHRISTMAS AND STAY FIT!! 

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!

Make your own energy drink

After a workout we can lose a lot of electrolytes from our bodies, these are the salts and minerals are body uses for electrical impulses. We lose electrolytes through sweat which can leave us feeling tired and dehydrated. Below is a homemade drink you can make to give you the boost you need.  

Ingredients

-1/4 cup freshly squeezed lemon juice
-1/2 cup freshly squeezed orange juice
-1½ to 2 cups of fresh water
-1/8 teaspoon of sea salt
-2 tablespoons natural sugar or honey, to taste

Instructions

Throw everything into a blender and blend until the honey has dissolved, if you do not have a blender you can blend it by hand. As a serving option I recommend you poor your mixture into a glass of ice. 

Give it a go and see how you get on!

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!

Lemon Water

There are so many benefits of drinking lemon water and here is where you can find out why it is so good!
To make your lemon juice squeeze half a lemon into a cup of boiling water and wait for it to cool to drinking temperate, if you are over 11 stone I recommend squeezing the whole lemon.

1. Helps you lose weight.

Lemons contain pectin fibre which helps fight hunger cravings.

2. Helps sore throats.

Lemons are know to help fight viral infections so when your sore throats appears hot lemon and honey is not a myth. The lemons will also boost your immune system as it is full of vitamin C which can lead to clearing the infection altogether. 

3. Aids digestion.

Lemon juice not only encourages healthy digestion by loosening toxins in your digestive tract, it helps to relieve symptoms of indigestion such as heartburn, burping, and bloating. It will flush out the toxins in your body by enhancing enzyme function, stimulating your liver.

4.  Freshens your breath.

That's right! Lemons contain citric acid which can erode tooth enamel so watch when your are drinking it and try to not brush your teeth directly after. 

5. Helps your skin

Because lemon water is full of anti-oxidants it helps reduce blemishes and wrinkles

6. Anti-inflammatory 

Lemons reduce uric acid in your joints, this is one of the main causes of inflammation.

7. Helps the brain

Lemons contain a lot of potassium which can help your heart health, never cells and brain power. Lemon water can also give you the energy boost for the day reducing anxiety and depression.


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!

Eating out tips

You have lots of invitations to meals this week and are dreading what you will look like next. 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, 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 yourself want a more carbohydrate or fatty based meal you do not need to order.


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.


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 the vegetables, dishes with vegetable 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 till 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.


6. Choose water instead of alcoholic or fizzy 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 that is fish or salad based. 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 at the start. The basket of white rolls will not be a good option to start your meal with, so do not eat it.


9. Once the food comes, eat your lowest calorie items first. Eat the vegetables this will fill you and you may not need the big roast potato at the end. You do not need to finish everything on your plate.


10. Dessert
Think wisely, you may not need it! But if you 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 yoghurt or meringue option.


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

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!

Breakfast Smoothies

A big craze in the celebrity world is smoothies, they taste great and are packed with the fibre and nutrients are bodies need, this will improve your digestion a considerable amount. The smoothies will give you the effect of being full as it provides nutrients to the cells and the fibre will bulk you up giving the effect of being full.

To make it even easier for you to consume your smoothies why not prepare your smoothie the night before and have it for breakfast the next morning. Make sure you keep them in the fridge and they will be nice a chilled with no preparation needed for those busy early morning.

Below are three great smoothies for breakfast time which will keep you going through the morning and give you a great boost!

1. Breakfast Smoothie

Calories - 123
Fat - 0g
Protein - 2g

Ingredients

• 1 small ripe banana
• about 140g blackberries, blueberries, raspberries or strawberries (or use a mix)(plus extra to serve)
• apple juice or mineral water (optional)

Method
Slice the banana into your blender or food processor and add the berries of your choice. Whizz until smooth. With the blades whirring, pour in juice or water to make the consistency you like. Toss a few extra fruits on top, drizzle with honey and serve.

2. Berry - Flaxseed Smoothie

Calories - 200

Fat - 5g - 

Saturated fat - 0g

Protein - 5g

2 tablespoons whole flaxseed

1/2 cup orange juice

1/2 cup non-fat vanilla yoghurt

1 cup unsweetened frozen mixed berries or blueberries

1 small banana, sliced

Place the flaxseed in dry blender, cover, and blend until ground into a fine powder. Add the orange juice, yoghurt, mixed berries (or blueberries), and banana. Cover and blend until smooth and creamy. 

3. Mango with a difference

1 cup chopped ripe mango

1/4 Haas avocado, peeled, pitted, and chopped

1/2 cup mango sorbet

1/4 cup skim milk

2 tablespoons hone

2 teaspoons lime juice

1/4 cup crushed ice

2 mango slices, 1/2-inch thick

1 lime slice

In a blender, combine the chopped mango, avocado, sorbet, milk, honey, lime juice, and ice. Blend on high until smooth.

Pour into a tall glass. Slit the sliced mango and the sliced lime halfway through to the centers. Attach them to the rim of the glass before serving.

Let us know how you get on! Enjoy get fruity!!

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!

Recipe of the day

Stuck for what to have for dinner tonight?

Not any more!

Spicy spaghetti and garlic mushrooms

Calories - 350 per serving
Protein - 12g
Fat - 7g


Ingredients

2 tbsp olive oil
250g pack chestnut mushrooms, thickly sliced
1 garlic clove, thinly sliced
small bunch parsley, leaves only
1 celery stick, finely chopped
1 onion, finely chopped
400g can chopped tomatoes
1⁄2 red chilli, de-seeded and finely chopped, (or use dried chilli flakes)
300g spaghetti



Method

Heat 1 tbsp oil in a pan, add the mushrooms, then fry over a high heat for 3 mins until golden and softened. Add the garlic, fry for 1 min more, then tip into a bowl with the parsley. Add the onion and celery to the pan with the rest of the oil, then fry for 5 mins until lightly coloured.

Stir in the tomatoes, chilli and a little salt, then bring to the boil. Reduce the heat and simmer, uncovered, for 10 mins until thickened. Meanwhile, boil the spaghetti, then drain. Toss with the sauce, top with the garlicky mushrooms, then serve.

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!

Sneaking to the sun

A few of you lucky people are getting to sneak off to the sun this Christmas, but with all the pre-Christmas parties, presents and then those holiday treats your body is going to feel the effects. 

There is plenty of wasted time on holidays so why not fill the gaps with a little workout? I am not suggesting using the hotel gym, but simply doing movements to keep you active while enjoying your holiday as usual.

Lets start with the easy ones.

Try picking a hotel with a pool, swimming is a great form of exercise and with it right in front of you there are no excuses. If you are not a fan of swimming try doing 15 minutes in the morning and 15 minutes either mid day or in the evening, this breaks up the time for you. Each day set yourself a time and try do more lengths in the time given each day. 

There can be many places to walk on holiday so pack your trainers or comfortable shoes, so you can either have a brisk walk or a jog. Just remember to take plenty of fluid as the weather will hotter than your normal UK conditions. Another great way to shred those calories is to walk or jog along the sand as you use nearly 50% more energy. 

Most hotels come with an animation team which provide classes like water aerobics and salsa. It is a great way to get the whole family involved and a really fun way to exercise. 

Some hotel even have tennis courts so why not grab a friend or member of your family and have a good game of tennis. You do not have to be Andy Murray, the worst you are the more running after the ball you have to do! 

On the beach.

So you have your towel down on the sand. Why not make use of the floor space and work on your core. Most core exercises do not need gym equipment so get going, do your crunches, planks, heel touches, leg raises and many more. 

Do you enjoy jumping the waves? Ever realised how much energy it uses up? Exactly! Get jumping as long as it is perfectly safe to do so. 

As your holiday is for relaxing why not release the tension by doing lots of stretches. Embrace the scenery of the sea, take a deep breath and have a good stretch. 

Go for a little paddle, running through water acts as great resistance!It will do wonders for your body. 

Have you gone away with your children or siblings, get involved and play! Dig a whole or make a big sandcastle. This will be great for toning your arms as it is a never ending cycle as your digging the sand will fall in, the more you dig the more you burn those calories and tone. 

Use what is around.

Many resorts have outdoor gym equipment staring right at the sea. Have a go and take in the view, you will not want to be rushing anywhere fast. 

So there are many walls around why not stop and do a few tricep dips, press-ups or wall sits nothing is stopping you!

Hope this has given you a few ideas! Have a great holiday or save my tips for your next break away.

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!"

Your Fitness Christmas List!

So you are stuck buying a gift for that tricky person at Christmas.
Do they love fitness? Do they want to make a change? Do they need a push?

Is it for yourself, is everyone asking you what you want this festive season?

Well here is the solution, my ultimate gift guide for those fitness fanatics.






Why not treat your family and friends to a lifestyle change and buy them personal training sessions. - prices vary - info@richardtaylorpt.com












Personalised Boot Bag - £25 - www.notonthehighstreet.com

*For Brother's, Boyfriends or Best Friends*

Strictly Come Dancing: Dance School - £10.95 - www.zavvi.com

*For Mothers, Sisters or the Girlfriend*












Nike Free Runs - £79.99 - Footlocker

*All the Family*

this trainer comes in different colours and is available in junior sizes.

Nike FuelBand SE- £129 - Nike

*A tracker for those in the family who like to share there success and keep a track on what they have achieved*

Exploration Ski Jacket - £329 - www.seatybetty.com


*For the Girls hitting the slopes*












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!"

A Healthy Christmas Dinner

So you do not want to pile on the pounds this Christmas, instead you want to keep looking like Ann Hathaway all the way through the festive season. Christmas dinner can either go two ways, a calorific mountain of meat and potatoes or a healthy tasty plate of steamed veg and fresh cut meat.

 But which one will you choose?

                      


Follow my simple swapping guide and pick you perfect dinner and guess what? It's guilt free!

Lets start with the meat.

Turkey is an excellent source of protein and if you take the skin off, it is very low in fat. Turkey provides our body with vitamin B which aids energy production.

In order to get the healthiest part of the turkey go for the breast. Keep it clean and do not go for a butter based turkey, choose the whitest cut you can and to save around 40 extra calories take the skin off. Easy!

Nothing goes better with turkey than stuffing.

To save around 90 calories put the sausage meat down and choose a chestnut or fruit made stuffing. Yum yum.

Potatoes

We all love our roast potatoes! But they are extremely calorific try having a jacket potato or boiled potatoes instead they are just as filling and contain the carbohydrates you need plus saving you lots and lots of calories.

Gravy 

To make your gravy low-fat it is all about patience, poor the turkey juices into a jug and simply wait for the fat to rise. Once this has happened spoon off the fat and use what is left to make your gravy.

Vegetables

Yes I know what you thinking, vegetables are healthy anyway, but if you are adding a dollop of butter they're not! simply use lemon zest and herbs to season your vegetables to keep them as good as they can be!


Extra Tips

- Choose a small plate

- Chew your food more

- Try leave food on your plate

- Go for a wine spritzer's using either soda water or a diet lemonade

Drink

SWAP	kcals	FOR	kcals
1 Shot/25ml Gin with 125ml Tonic Water	93	1 Shot/25ml Gin with 125ml Diet Tonic Water	53
1 Shot/25ml Barcardi with 125ml Coke	104	1 Shot/25ml Bacardi with 125ml Diet Coke	52
1 Glass/120ml Champagne	89	1 Glass/120ml Dry White Wine	77
1 Pint/568ml Lager	227	1 Pint/568ml Shandy	108
1 Bottle/275ml Bacardi Breezer	198	1 Bottle/275ml Diet Bacardi Breezer	96

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!"

Importance Of Breakfast

                                         

As the saying goes breakfast is the most important meal of the day, and guess what? It's true! I know we can all make excuses not to eat our breakfast but here is the time to sweep them a side and get your 'most important' meal eaten. 

Need convincing? Take a look at these reason and see if it get's your appetite kicking tomorrow. 

• Stop the fast. The word breakfast is literally what it says, it is to break the fast. As you are asleep through the night you body does not eat for hours which slows down your metabolic rate. In order to kick your metabolism back into effect breakfast is needed. By eating breakfast it can help you loose weight by keeping your hunger to a low, so by lunch time you do not want to over eat. 

• How is your concentration in the morning? by eating a breakfast it can make you more alert and less irritable perfect for those long days at school or work, nobody likes being hungry, this can set off bad moods, good moods = good day. It is a great opportunity to get your fibre for the day too, and eat those foods you love, which are hard to chose during the rest of the day. 

• Chose your breakfast wisely. Although a doughnut would be great, it causes a sugar crash leaving you needing a high sugar or carbohydrate snack mid-morning, and we do not want those extra calories. Use your breakfast choice to give you the fuel for the day, with lots of vitamins and minerals for that extra benefit!  

So breakfast really is the most important meal of the day, in order to achieve what you want to get out of  a day, have a super healthy breakfast and you will go beyond your expectations. 

Need any advice on breakfast ideas or want to share what your eating email me on - 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!"

Speed up you metabolism

What is a metabolism?

You metabolism is something that describes the chemical processes that happen inside your body. This keeps your organs functioning, from this you maintain your breathing, digest food and so much more.

Often people can struggle to loose or gain weight due to there metabolism this article is for you people who are struggling to shift the pounds, here are some tips on how to get your metabolism faster.

Tip 1:

Being active - Whether it is walking, cycling or swimming this is a great way to burn those calories, and in effect it kicks your metabolism into action, even strength training will speed it up so get down the gym or get digging in your garden and you will certainly shift those pounds.

Tip 2:

Breakfast - In order to boost your metabolism from the minute you wake up you need to eat a good healthy breakfast EVERY day, this will stop your body going into starvation mode and storing onto that unwanted fat. Oatmeal is a great healthy choice which will leave you feeling full all morning.

Tip 3

Go organic - When you go food shopping try and buy as much organic produce as you can, research showed that dieters who ate more organic produce lost more weight. Reason? The chemicals found in pesticides can lead to fat storage, take away the pesticides and you will minimize the fat storage.

Tip 4

Water - Drinking water can increase your metabolism a considerable amount and yet it is so simple! Do you want to know an even better tip? Make your water ice cold, your body will burn those extra calories heating it to your bodies temperature.

Tip 5

Get your omega-3 - Salmon, herring and tuna are perfect for stabilising your metabolism and giving it that extra boost! It will reduce inflammation and steady your blood sugar.

Go try my top tips and see what happens, plenty of exercise, water, fish and organic produce and you will drop those pounds!


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!"

Best ways to stay fit through winter

Now the cold nights have approached us, fitness is not on the top of everybody’s list. Follow these simple tips to keep you motivated and fit for Christmas. You will look and feel great!



Don’t waste a minute

Yes it is very cold, and sitting with a hot bowl of soup at lunch may seem a great idea, but why not warm up in those spare minutes you have. Find out if there is any fitness classes on during your lunch break or chuck on your big coat and go for a nice brisk walk.



Go to the gym as soon as you finish work!

Choosing when to go the gym can be vital. As the weather is cold leaving the house without need can be a daunting task, so why not go to the gym while you’re out. Most of you finish your working day around 5pm, so in the morning pack your gym gear along with your lunch and head straight to the gym after your working day has finished. Then when you are home there is no need to struggle to leave again.



Don’t let it stop you

Illness can always set you back, if you keep a regular healthy diet and exercises routine this will have a good effect on your immune system leaving you with less risk of illness. But if you do catch a cold light exercise and lots of stretching will be better for you, keep your routine light until you are 100% better.



Book an active getaway

A trip to somewhere with a bit of sunshine will help you beat the blues, and there are many places where you can stay active while doing this. You can go from one extreme to another, from skiing to an activity packed holiday in the sun!



Finally stay positive!


Keep your mind on your goals through winter, you metabolism will automatically speed up in the winter in order to keep you warm, so it is a perfect opportunity to lose weight. Keep working towards your goals with a good mind-set and I am sure you will reach them!

Good Luck!!

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!"