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Tuesday 22 December 2015

Success!



SUCCESS!

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
www.richardtaylorpt.co.uk

"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!

Drinks 

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

Pudding

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

2. Apple pie! - SWAP FOR - Apple crisp (follow recipe - http://www.seriouseats.com/recipes/2014/10/best-easy-apple-crisp-crumble-recipe.html)

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
www.richardtaylorpt.co.uk

"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
www.richardtaylorpt.co.uk

"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

Kale!

thai_turkey_kale_feature



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

Nutrition

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

Ingredients

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

Instructions

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
www.richardtaylorpt.co.uk

"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


Nutrition:
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
Directions:

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

Ingredients:

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

Method:
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
www.richardtaylorpt.co.uk

"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

AFTER WORK MOTIVATION




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
www.richardtaylorpt.co.uk

"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 28 August 2015

Back to school - healthy lunch and snack ideas!



It is fast approaching the start of the new school year; new uniform, new shoes so why not get your child's food spot on?


I am going to start with snacks, I know it is easy to throw in a packet of crisps or a cereal bar for their morning break but let’s have another look.



Healthy mid morning snack (please watch portion sizes) -

1. Fruit

Apples and bananas are probably your easiest option as they are easy to carry and are most likely not to get damaged in your child’s school bag, plus they have natural sugars to give your child a mid - morning boost.


2. Smoothies


Homemade or some shop bought smoothies are full of nutrients, talk to your child about what types of fruit and vegetables they like, make your smoothie together for them to take to school. Put in their favourite bottle to make it extra special.


3. Wholegrain pretzels

Pretzels will come in a simple bag and will give your child a carbohydrate boost.


4. Nuts and raisins


Nuts being full of healthy fats and protein and the raisins for a sugar kick. Portion this out in a small container; this will make it easier for your child.


Lunch -


1. Sandwiches

Sandwiches aren't a bad choice if on brown bread; it will release slow energy and keep your child full for the afternoon. Choose a filling from below (add salad such as cucumber, tomatoes, beetroot or carrot to bring some colour to the filling) -

- Egg

- Tuna/ Prawns

- Chicken

- Peanut Butter and banana

- Avocado

- Lean bacon

- Turkey

- Ham

- Cheese


2. An alternative to this would be to swap the bread for a wholemeal wrap or pita bread.


3. Get creative!

Use ingredients listed above to create skewers, salads or sandwiches with different combinations of fillings, experiment with extras such as roasted nuts like almonds or use fruit like grapes or raisins, find out your child's favourite healthy foods to make sure they enjoy their healthy eating. Remember the combination might sound odd to us, but if it contains the correct nutrients and they enjoy it continue!


4. Think Carb, Protein and Veg.

If your child will eat a good full meal at school, but don’t mind it being cold try the following.

Start with your carbohydrate; sweet potato, 1/2 jacket potato, new potatoes, rice or pasta. Then add the protein; chicken, fish, eggs, turkey, pork or lean beef.

Finally fill the rest with salad or vegetables.

Lunch boxes are available with sections so you can but each item in a compartment.


5. Add Snacks to your sandwiches, wraps or pitas to know that your child will be full - Cheese strings, fruit, cut up vegetables such as celery, cucumber and carrots with hummus (optional dip), yogurt (please check the label to avoid excess sugar) or smoothies. If you have any other ideas do not be afraid to ask! There are lots of options i am just naming a few. Homemade bars are a great choice too, such as homemade date and nut bars. http://wellnessmama.com/1047/energy-bars/

I hope this will help with the preparation for the start of term!


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

"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 28 July 2015

Happy healthy heart




Keeping healthy is a big part in our lives. We eat well, we exercise regularly but are we doing the best we can to keep our heart happy?

The heart is the main organ in your body, it is made of cardiac muscle and is the only organ of it's kind as cardiac muscle never tires. Your heart never stops for rest so we need to look after it!

1. Cardiovascular activity 
Do not worry I am not telling you to go run a marathon! Simply make yourself active for at least 30 minutes a day whether that is walking, running, cycling, swimming and guess what? You can even walk around the shops! But the sweatier the better... challenge your heart to keep it fighting fit!

2. Please do not smoke
The more you smoke the more pressure you will put on your heart, try your best to put down the cigarettes! You can do it!

3. Red meat
Do not worry meat lovers! You do not have to cut it out all together, I am just asking if you can please cut it down to two times a week. Red meat is not good for your heart as it contains more cholesterol and saturated fat than fish and chicken. Sorry! Cut it down to save clogging up those arteries, this will reduce the risk of heart attack, heart disease and stroke.

4. Replace that red meat with FISH
Oily fish is great for your body. Salmon, sardines and tuna all contain omega 3 which is perfect for helping against heart disease.

5. Stress
Stop stressing, it's bad! Try to unwind by taking up a yoga class...if that sounds a bit much, what about knitting or meditation? A good night's sleep will do wonders too!

6. Salt
Lay off that salt! When you eat out at restaurants especially fast food, their food can be loaded with salt. Try not to add anymore or chose your dish wisely, break the habit of the salt shaker!

7. Keep an eye on that waist line
It is handy to keep an eye on your weight, being in a healthy weight range is a good start! Eat well and exercise regularly. If you are struggling to get to that goal weight, write a food an exercise diary and review it yourself or get someone else too. The best start is to find the problem.

In conclusion my little tips are keep moving, lift some weights, do not smoke, swap your steak for fish and here's the best news, antioxidants are great too! So a glass of red wine and some dark chocolate are perfect just please do not over do it! Everything in moderation!

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

"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 26 June 2015

Green Tea




Green tea is the healthiest beverage on the planet.


It is loaded with antioxidants and nutrients that have powerful effects on the body. This includes improved brain function, fat loss, a lower risk of cancer and many other incredible benefits. Here are 10 health benefits of green tea that have been confirmed in human research studies.



1. Green tea is loaded with bioactive compounds that can have various beneficial effects on health.


2. Green tea contains less caffeine than coffee, but enough to produce an effect. It also contains the amino acid L-theanine, which can work synergistically with caffeine to improve brain function.


3. Some studies show that green tea can help boost your metabolism perfect for losing weight.


4. Green tea is full of anti-oxidants, studies show that the anti-oxidants in the tea can help fight against some cancers.


5. The bioactive compounds in green tea can have various protective effects on neurons and may reduce the risk of both Alzheimer’s and Parkinson’s, the two most common neurodegenerative disorders.


6. Green tea can help against infections within the mouth, saving you on dental work and bad breathe!
7. Some controlled trials show that green tea can cause mild reductions in blood sugar levels. It may also lower the risk of developing type II diabetes in the long term.


8. Green tea drinkers have a lower risk of cardiovascular disease and high cholesterol.


9. Some studies show that green tea leads to increased weight loss. It is particularly effective at reducing the dangerous abdominal fat.


10. Green tea may decrease your risk of dying and help you live longer. Of course, we all have to die eventually. That is inevitable. However, given that green tea drinkers are at a lower risk of cardiovascular disease and cancer, it makes sense that it could help you live longer. In a study of 40,530 Japanese adults, those who drank the most green tea (5 or more cups per day) were significantly less likely to die during an 11 year period.

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

"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 22 June 2015

Summer body tips




1. Cardio!

When trying to slim down fast, cardio helps. Try doing cycling, swimming, running or rowing for 45-60 minutes a day 4-5 times a week. Anything that gets you sweaty will work a treat!

2. Put it down!

Stay away from "dairy, regular and diet soft drinks, sports drinks, and excessive fruit and instead stick to greens like spinach, broccoli, kale, and asparagus (a natural diuretic).
Snack on raw almonds, red peppers, and celery.

3. Keep hydrated

Drink lots of herbal teas and water!

4. Intake

You may of ate the same amount of calories as another but they look different. Your body will use the calories of processed foods differently to that of white meat or fish. Keep to nutrient-rich unprocessed foods.

5. Get moving!

Every option to burn more calories do it! Take the stairs, park your car further away, get off the bus a stop earlier or walk the long way. Keep active as much as possible.


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

"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 29 May 2015

Eat your way to perfect skin!


Top tips to help you skin stay amazing all year round!

1. Eat your 5 fruits and veg a day!
I hope most of you do already, but the vitamins and minerals in your 5 a day do really help! Try include beta-carotene within the fruits and veg you pick, beta-carotene is great for anti-aging you will find it in sweet potatoes and pumpkin seeds.

2. Vitamin C
Vitamin C is a super antioxidant (antioxidants will help protect the skin against cellular damage caused by free radicals)  The foods below contain Vitamin C and will also help produce collagen.
 - Sweet potatoes, blackberries, strawberries, oranges, papaya and kiwi (and that is just a few!).

3. Vitamin E
Vitamin E helps against cell damage and helps supports healthy skin growth. Almonds, avocado, hazelnuts and corn oils all contain a good source of Vitamin E. 

4. Stop the crash diets! 
By gaining and losing weight often will cause your skin to stretch and relax more than necessary also by cutting down on foods you need you will lose essential vitamins and minerals, causing you to age quicker. 

5. Selenium
This antioxidant is very powerful, it works along side Vitamin E and C to help your immune system and protect against skin cancer, sun damage and age spots. Try eating Brazil nuts, fish, eggs and broccoli.  

6. Water!
Your skin needs to be hydrated in order to stay flexible, keep stocked up on water and herbal teas and avoid smoking and excessive drinking. 

7. Zinc!
Zinc will help repair skin damage, try eating fish, shellfish, meat, poultry, wholegrain and nuts. 

I hope this will help on your journey to fabulous skin!!


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

"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"

Saturday 9 May 2015

Fruity Energy Bar


PREP:20 MINS
BAKE:25 MINS
SERVES:16

Ingredients
1 Bramley apple
2tsp Truvia granulated sweetener
2tsp Water
150g Butter (unsalted) plus extra for greasing
150g Dates (dried) stoned, ready to eat.
3tbsp Orange juice or apple juice
30g Mixed nuts roughly chopped
150g Dried mixed fruits(such as cherries, cranberries, blueberries)
150g Porridge oats
100g Oatmeal
1½tsp Sesame seeds

Method

Step 1 - Pre-heat the oven at 190 (170 fan oven gas mark 5) grease and line a shallow backing tin with grease proof paper.

Step 2 - Peel, core and slice the apple and toss with the sweetener. Place in a medium pan with 2 tbsp of water.

Step 3 - Cover the pan and place on the hob (medium heat). Simmer for 4 minutes, stir and cook for a further 1-2 minutes, (the apple should begin to go fluffy) leave to cool for 5 minutes. 

Step 4 - Blend the dates and juice until smooth the add the apple and blend for around 5 seconds. 

Step 5 - Melt the butter in a large pan over a low heat. Add the date pureé and all the other ingredients apart from the sesame seeds.  

Step 6 - Stir well, press into a tin and sprinkle the sesame seeds on top, press them onto the mixture with the back of a spoon. Bake for 20 - 25 minutes until golden. 

Step 7 - Take out of the oven and leave for 10 minutes, cut into slices while in the tin, wait until completely cool and turn it out.

Step 8 - ENJOY!  

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

"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"

Saturday 18 April 2015

Breakfast on the go?




















Are you struggling for time in the morning? Feel it is hard to consume a healthy breakfast on the go? Are you either skipping breakfast or picking a sugary snack? 



Ta-dahh not anymore, here i have listed some healthy breakfast options which will help your busy mornings and your waist line.

1. BOILED EGGGS
Eggs are a fantastic source of protein and are already portioned out for you, boil 2 eggs the night before and keep the shells on, eat at home or carry in a container along side avocado and lemon if you desire and eat at work, the breakfast will keep you full throughout your morning and can be easily prepared.

2. Banana!!
As simple as it is, it will fill you up, give you a good dose of potassium and has it's own packaging. What more do you need?

3. EGGS....but scrambled.
Crack 2-3 eggs in to a container whisk them up with a bit of pepper and chuck them in the microwave, pop in a container and off you go... worry about the washing up later.

4. Yogurt
If you have a small Tupperware or portioned pots of Greek-style yogurt, sprinkle a small amount of quinoa seeds and granola on to the top and eat on the go.

5. A little bit fancy...
How about a chopped apple sprinkled with cinnamon with a dollop of almond butter?

6. SMOOOOTHIE
Pre-prepare a smoothie the night before, Blend 1 frozen banana, 2 tablespoons peanut butter, 1 cup almond milk, and a few ice cubes. Job done!

7.  Toast time
Toast a slice of brown bread, add peanut butter and a chopped banana, all preparation can be done while the bread is toasting!

If you would like to share your breakfast ideas, please feel free to comment :)


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

"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 3 April 2015

The truth about fats: the good, the bad, and the in-between


For years, fat was a four-letter word. We were urged to banish it from our diets whenever possible. We switched to low-fat foods. But the shift didn't make us healthier, probably because we cut back on healthy fats as well as harmful ones.
Your body needs some fat from food. It’s a major source of energy. It helps you absorb some vitamins and minerals. Fat is needed to build cell membranes, the vital exterior of each cell, and the sheaths surrounding nerves. It is essential for blood clotting, muscle movement, and inflammation. For long-term health, some fats are better than others. Good fats include monounsaturated and polyunsaturated fats. Bad ones include industrial-made trans fats. Saturated fats fall somewhere in the middle.
All fats have a similar chemical structure: a chain of carbon atoms bonded to hydrogen atoms. What makes one fat different from another is the length and shape of the carbon chain and the number of hydrogen atoms connected to the carbon atoms. Seemingly slight differences in structure translate into crucial differences in form and function.

Bad fats

The worst type of dietary fat is the kind known as trans fat. It is a byproduct of a process called hydrogenation that is used to turn healthy oils into solids and to prevent them from becoming rancid. When vegetable oil is heated in the presence of hydrogen and a heavy-metal catalyst such as palladium, hydrogen atoms are added to the carbon chain. This turns oils into solids. It also makes healthy vegetable oils more like not-so-healthy saturated fats. On food label ingredient lists, this manufactured substance is typically listed as “partially hydrogenated oil.”
Early in the 20th century, trans fats were found mainly in solid margarine's and vegetable shortening. As food makers learned new ways to use partially hydrogenated vegetable oils, they began appearing in everything from commercial cookies and pastries to fast-food French fries.
Eating foods rich in trans fats increases the amount of harmful LDL cholesterol in the bloodstream and reduces the amount of beneficial HDL cholesterol. Trans fats create inflammation, which is linked to heart disease, stroke, diabetes, and other chronic conditions. They contribute to insulin resistance, which increases the risk of developing type 2 diabetes. Research from the Harvard School of Public Health and elsewhere indicates that trans fats can harm health in even small amounts: for every 2% of calories from trans fat consumed daily, the risk of heart disease rises by 23%.
An expert panel assembled by the Institute of Medicine expert panel concluded that trans fats have no known health benefits and that there is no safe level of consumption. Since 2006, the USFood and Drug Administration (FDA) has required food makers to list trans fat content as a separate line item on food labels. As a result, the food industry has reduced trans fats in many foods, and some local governments have banned trans fats in restaurant foods. Today, these mainly man-made fats are fading from the food supply.

In-between fats

Saturated fats are common in the American diet. They are solid at room temperature — think cooled bacon grease. Common sources of saturated fat include red meat, whole milk and other whole-milk dairy foods, cheese, coconut oil, and many commercially prepared baked goods and other foods.
The word “saturated” here refers to the number of hydrogen atoms surrounding each carbon atom. The chain of carbon atoms holds as many hydrogen atoms as possible — it’s saturated with hydrogen's.
A diet rich in saturated fats can drive up total cholesterol, and tip the balance toward more harmful LDL cholesterol, which prompts blockages to form in arteries in the heart and elsewhere in the body. For that reason, most nutrition experts recommend limiting saturated fat to under 10% of calories a day.
A handful of recent reports have muddied the link between saturated fat and heart disease. One meta-analysis of 21 studies said that there was not enough evidence to conclude that saturated fat increases the risk of heart disease, but that replacing saturated fat with polyunsaturated fat may indeed reduce risk of heart disease.
Two other major studies narrowed the prescription slightly, concluding that replacing saturated fat with polyunsaturated fats like vegetable oils or high-fiber carbohydrates is the best bet for reducing the risk of heart disease, but replacing saturated fat with highly processed carbohydrates could do the opposite.

Good fat

Good fats come mainly from vegetables, nuts, seeds, and fish. They differ from saturated fats by having fewer hydrogen atoms bonded to their carbon chains. Healthy fats are liquid at room temperature, not solid. There are two broad categories of beneficial fats: monounsaturated and polyunsaturated fats.
Monounsaturated fats. When you dip your bread in olive oil at an Italian restaurant, you’re getting mostly monounsaturated fat. Monounsaturated fats have a single carbon-to-carbon double bond. The result is that it has two fewer hydrogen atoms than a saturated fat and a bend at the double bond. This structure keeps monounsaturated fats liquid at room temperature.
Good sources of monounsaturated fats are olive oil, peanut oil, canola oil, avocados, and most nuts, as well as high-oleic safflower and sunflower oils.
The discovery that monounsaturated fat could be healthful came from the Seven Countries Study during the 1960s. It revealed that people in Greece and other parts of the Mediterranean region enjoyed a low rate of heart disease despite a high-fat diet. The main fat in their diet, though, was not the saturated animal fat common in countries with higher rates of heart disease. It was olive oil, which contains mainly monounsaturated fat. This finding produced a surge of interest in olive oil and the “Mediterranean diet,” a style of eating regarded as a healthful choice today.
Although there’s no recommended daily intake of monounsaturated fats, the Institute of Medicine recommends using them as much as possible along with polyunsaturated fats to replace saturated and trans fats.
Polyunsaturated fats. When you pour liquid cooking oil into a pan, there’s a good chance you’re using polyunsaturated fat. Corn oil, sunflower oil, and safflower oil are common examples. Polyunsaturated fats are essential fats. That means they’re required for normal body functions but your body can’t make them. So you must get them from food. Polyunsaturated fats are used to build cell membranes and the covering of nerves. They are needed for blood clotting, muscle movement, and inflammation.
A polyunsaturated fat has two or more double bonds in its carbon chain. There are two main types of polyunsaturated fats: omega-3 fatty acids and omega-6 fatty acids. The numbers refer to the distance between the beginning of the carbon chain and the first double bond. Both types offer health benefits.
Eating polyunsaturated fats in place of saturated fats or highly refined carbohydrates reduces harmful LDL cholesterol and improves the cholesterol profile. It also lowers triglycerides.
Good sources of omega-3 fatty acids include fatty fish such as salmon, mackerel, and sardines, flax-seeds, walnuts, canola oil, and hydrogenated soybean oil.
Omega-3 fatty acids may help prevent and even treat heart disease and stroke. In addition to reducing blood pressure, raising HDL, and lowering triglycerides, polyunsaturated fats may help prevent lethal heart rhythms from arising. Evidence also suggests they may help reduce the need for corticosteroid medications in people with rheumatoid arthritis. Studies linking omega-3s to a wide range of other health improvements, including reducing risk of dementia, are inconclusive, and some of them have major flaws, according to a systematic review of the evidence by the Agency for Healthcare Research and Quality.
Omega-6 fatty acids have also been linked to protection against heart disease. Foods rich in linoleic acid and other omega-6 fatty acids include vegetable oils such as safflower, soybean, sunflower, walnut, and corn oils.

Healthy Eating!
Richard Taylor Personal Training Club
www.richardtaylorpt.co.uk

"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 26 February 2015

Is your tap making you fat?



Recently I saw an article which caught my eye regarding tap water, and some issues it has been having on people's health. I was really intrigued as it was specifically aimed at us in the west midlands.

Fluoride, a natural occurring mineral found in tap water may be causing lots of us thyroid problems. Our thyroid is a gland found in the neck which controls our mood, weight and other systems in our body. Studies are showing that in areas where the fluoride levels are higher, there are more rates of people suffering with an under active thyroid. If your thyroid gland is under active this can lead to depression, weight gain, fatigue and aching muscles.

Public Heath England have noted the evidence but say the water is safe to drink.

What are your thoughts?


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

"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 24 February 2015

Flat Tum Tips



Not feeling happy with you stomach? Have a read of my hints and tips to help flatten your stomach, and see if you feel slimmer and less bloated after trying a them out.

We can believe we are retaining water in are tummy's, but normally it is a cause of gas build up. Retained water will normally start by swelling in our feet and ankles, so be careful you do not get confused between the two. My hints and tips will be focusing on those of us who feel bloated.

1. Don't eat to fast
Eating to fast can lead us to swallow air, by taking in extra air we will fill our stomachs with it, leading us to bloat.
Each meal should take around 30 minutes to eat, the digestive process starts with the mechanical break down of food in our mouth, if you chew your food correctly you will help the following digestive process' to happen more productively.

2. Say no to fizzy drinks!
Fizz fizz fizz, just say no. Carbonated drinks cause increases in the amount of gas in your stomach, causing a bloat, try peppermint tea to reduce it back down.
Even diet drinks cause bloating, artificial sweeteners in food and drink can be a main source of bloating.

3.  Avoid constipation
Try to add fibre, fluids and exercise into your diet to avoid constipation. Veggies, fruit, whole-grains, water and 30 minutes of physical activity should do the trick!

4. Watch out for beans and gassy veg!
Beans, broccoli, cauliflower and sprouts can cause a gassy feeling if you are not a regular user of them, introduce these slowly into your diet if you have not eaten them for a while. The vegetables are full of nutritional value so do not eliminate them from your diet.

5. Little and often
I suggest 5 - 6 small meals a day, watch out for your calorie intake when changing your diet to suit this, by eating smaller meals it will help your digestive system, control your blood sugar and hunger.

Experts agree that you shouldn't fast, skip meals, or use laxatives or water pills to help you de-bloat or lose weight. A few studies suggest that peppermint tea, ginger, pineapple, parsley, and yogurts containing probiotics ("good" bacteria) may help reduce bloating.

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

"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 12 February 2015

Is it really 30% exercise 70% diet?




You may of heard many sayings such as ' Abs are made in the kitchen' and '30% exercise 70% diet' but how true is it all?

If you were to run a marathon in 5 months and all you changed was your diet, would you complete it? No. Now let's try the 30/70 theory. If you changed your diet and started running 10 miles, 3 times a week would you complete it? Probably not. If we shared an equal balance between the two (diet and exercise) having a balanced diet and using a sufficient running program, would you complete it? Probably yes!

Still following?

So for certain sports the 30/70 theory may not work. If you are living a healthy lifestyle maintaining a reasonable fitness level and weight, I feel it will be a great theory. Healthy eating as much as possible along side a decent amount of exercise. Unfortunately there is no mathematical breakdown for a balanced lifestyle, it is all about finding what works for you as an individual.

Many of us believe that when we do fail in our diet we can 'make it up' in the gym, this would then be working on a 70% exercise 30% diet basis, if not worse. If we ate a high calorie/ high fat diets everyday we would most probably need to spend 4 hours on a treadmill per day to maintain your desirable weight. How realistic is that? So if you feel your failing on your current eating plan. Remember not to use exercise to compensate for your poor food choices. Stick to the right stuff and the results will shine through.

'Abs are made in the kitchen'
A healthy food choice is always a must when trying to improve your abdominal area, but do not expect by eating the right foods you will produce muscle. Lifting weights and working on core exercises will have to go along side healthy eating to be able to achieve your desired goals.

So to sum up, it is not about percentages, it is about working hard and fueling your body for the needs of your goals. Sit down and have a think if you are doing what you need to achieve your goals. If it is working that's great! If not, find what is best for you!

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

"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 29 January 2015

10 Facts about food

It is always good to expand your knowledge about food, so I thought it was time to find out some very random facts.

1. A can of fizzy pop such as Coca-cola contains 10 teaspoons of sugar. In America the average person drinks around 500 cans a year, equaling an astonishing 52 pounds of sugar in just fizzy drinks.



2. Around 15% of students in a high school are overweight and a 2011 study showed 12% of the students in one particular school tried starving themselves in order to lose weight. Did it work? I think not.

3. The quinine in tonic water causes it to glow bright blue under a black light.



4. Carbonated mixers in alcoholic drinks speed up the alcohols absorption into the bloodstream, making the effects happen quickly.

5. Ginger can reduce muscle pain caused by exercise by up to 25%!!!



6. Dried fruit contains a loss of 30-80% of it's nutrients compared to the fruits original state.

7. Pecans and walnuts contain more antioxidants than blueberries, raspberries and currants.

8. Chewing coffee beans can freshen your breath.

9. In London 6.9 million tons of food is consumed a year, 81% of food is imported from outside the UK.

10. 7 million tons of food and drink is thrown away from our households each year, and nearly half is unused.


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

"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 12 January 2015

RT Fitness Retreat January 2015


We have now returned from The Billesley Manor Hotel in Stratford-Upon-Avon after an exhilarating weekend of extreme calorie burning and nutritional education. The retreaters have learned a lot about their own lifestyle and how they can make a change for the better, alongside achieving some astonishing outcomes. The team reached a total of 5000 calories EACH over the weekend. Everyone now feels ready to achieve the goals they have set in mind, together with some sweaty gym sessions the retreaters have been boxing and having a great time on the grounds doing the RT boot camp. In their spare time they had the chance to relax in the spa or pool and enjoy the magnificent hotel. There was plenty of healthy food, the team enjoyed yummy chicken and fresh fish with no shortage of fruit, vegetables and a wide range of herbal teas.

“Loved every minute, really enjoyed it. I feel motivated and inspired by it, and have learned a lot about portion control” – Katie Nelson

“Amazing weekend! Thoroughly enjoyed myself as well as burning 5000 calories. I stayed motivated throughout with great team work! Training was suited to each individual, I was greatly challenged! #FAB #BOOTCAMP THANKS” – Katie Clarke

“Great weekend and really motivated, ready to achieve my goal” – Jess Nelson

“Thoroughly enjoyed retreat, great group of people, well put together. Exercises and CV were good for all levels” – Elaine Cosgrove