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

Core Training

Why Core Training?
Simply put, "core muscles are a girdle for the torso." They are also the spines primary stabilizer. This combination of muscles provides stability and support of your spine in every activity. When your exercise or tone your body, you want to build a strong body from the inside out. Build a foundation (your body's core) before you build definition in isolated muscles.

Since 2000, core training is the focus in the fitness industry. The 90's fitness world was high-impact, step aerobics and cardio mania based on military training. Before core training, fitness was all about workouts based on aerobics and weight training. Now focus is on low impact core training such as Pilates and Mastermoves.


What Are The Benefits Of Core Training?

One of the most important benefits from core training is injury prevention from daily activities and sports, as well as stronger foundations for the practice of sports and body building. Fitness experts learned from the past that burning off the fat with little concern for the joins, small muscles and ligaments is one of the main reasons for back and neck injuries.
When you don't have core strength, the risk for injuries is high. When standing unsupported, you are limited by your body's weakest link. This weak link is the strength of your core muscles to stabilize your whole body and not be pulled off balance.

In the process of training your core muscles with programs like Mastermoves, your body goes through a sequence of movements from the inside out. Basically, you learn to exercise your body from your core. At the core, the rest of your body's natural links (the pelvic and shoulder girdles) transfer the movements and forces to the extremities, allowing you to move with efficiency and safety.

What Is The Ideal Training For You?
It's hard to tell the difference between who's trying to make a quick buck with inflated claims and fabricated testimonials and the legitimate life-changing programs.

And even if you do find a program that works, how will you know if it's right for you and your body type? That's right - not every program is right for every body. You must know how to choose the right plan that will work for you and your lifestyle.
But I have some good news for you...
There is a way to know the difference between what's finally going to help you achieve the body you desire - and what might drive you to once again, throw in the towel on your weight loss battle.

First, you need to start by asking yourself the following four questions:
What Should I Eat To Stay Healthy?
Educate yourself on healthy eating (not dieting) and find an eating plan that you can enjoy and that is balanced. It may take some trial and error but you can find healthy foods that you enjoy and once you learn how to portion control and not feel deprived it becomes your lifestyle and NOT A DIET!
What Type of Exercise Are Important?
A winning exercise plan will ALWAYS include: cardiovascular exercise, resistance training and flexibility training. Let me start by first defining these three types of exercise:

Aerobic exercise is any physical activity done for an extended period of time that forces your cardiovascular system (heart, lunges and blood vessels) to increase the amount of oxygen and blood circulating through your body so you're benefiting even when you are at rest.

Resistance exercise is anaerobic exercise. Or, exercise done in short, intense bursts that works your body without requiring much oxygen. Basically, you are working the muscle against some form of resistance in order to break it down and rebuild it stronger and leaner.

Flexibility exercise is required to increase or maintain an adequate range of motion in the body's many joints (shoulders, back of the legs (hamstrings), hips, back and spine, etc.) so as to better perform tasks of daily life, including recreational activities, with comfort and safety.
Any exercise program you choose should contain all of these types of exercise.

What is The KEY to Any Successful Program?
Instead of thinking of individual muscles, think of body movements initiated from your core muscles when doing any type of exercise hold your abs and lower back firm to give your entire body support and stability. This technique allows the smaller joints to absorb less stress, allowing the body to work holistically in mass movement patterns and all ranges of motion.

By increasing your cardiovascular fitness level, you are increasing the rate in which your body burns calories. Examples of cardiovascular exercise are walking, jogging, running, biking, stair-climbing, dancing and swimming.

Resistance training can be performed using hand weights, machines, body weight, weighted balls and bars, rubber tubing or resist-a-bands.

No mystery here, you need to stay flexible in order to perform better during cardiovascular and resistance training sessions and prevent injury. It is a highly overlooked part of most fitness programs but incredibly important in the big picture.

There are many products (especially on late night infomercials) that claim, "if you do this machine for 15 minutes a day you too can lose all the weight you want". We all know deep down that this is simply not true.

Weight loss and body toning take effort and just like diet, it takes balance. No one exercise will give you everything you need to maintain good health but Core Training. 

If you want to work on your core why not try our Monday Core Session at 6.45am here at Richard Taylor Personal Training Club!

Is Watermelon fattening?

Many people have questioned the facts of watermelon, and have wondered how it is going to affect their diet and nutrition. There are many rumours suggesting it has a very high sugar and carbohydrate content. There is around 6.2 grams of sugar per 100grams, which is not as alarming as other fruits. Watermelon has large benefits which may overrule the sugar count in some people’s aspects, and the amount of goodness from the nutrients is phenomenal.

Watermelon has a very high water content of 88% and the other 12% is fibre. Water does not gain ‘fat’ and the fibre of the watermelon can be used as a colon cleanse; which will help remove the toxins in your body when consumed.

The fruit only has about 46 calories per cup, so if worried about the ‘fattening’ effects by simply measuring out the amount you are consuming can give you peace of mind.


So in conclusion to the research my opinion is to eat away, the effects of fullness that the watermelon can give will show a clear indicator when too much has been consumed or in a diet aspect just have 1 or 2 cups and it is safe to say you will not get ‘fat’. 

Benefits of Watermelon:

• It Soothes Sore Muscles 

  Due to the large amounts of Amino Acids in watermelon it can reduce muscle soreness by relaxing blood vessels which help circulation.

• Good for you Heart

A study of post-menopausal women showed that the watermelon improved their cardiovascular health in just 6 weeks. Another great benefit was that the watermelon lowered the blood pressure of obese middle- aged adults.  

• High in Vitamins and Minerals

A wedge of watermelon can contain a huge one-third of your daily value of vitamin A and C, also a big 9% of potassium. 

• Help Cancer!

Watermelon contains lycopene, an antioxidant linked to both the prevention and treatment of prostate cancer.

• Bone Health 

The lycopene in watermelon is now thought to be related to improving our bone health. It reduces the oxidative stress, this will reduce the activity of Osteoblasts and Osteoclasts which will then predispose the bones to Osteoporosis. Watermelon is also high in potassium retaining calcium in the body. 

• Reduces Body Fat

Citrulline can be found in watermelon, citrulline reduces accumulation of fat in our fat cells. Watermelon is also a natural diuretic which will help with flow of urine. 

• Anti-inflammatory and Antioxidant Support

The phenolic compounds in watermelon reduce inflammation and neutralize free radicals. The more ripe the watermelon the more phenolic compounds it will contain, leading to better anti-inflammatory support.

• Muscle and Nerve Support

High in potassium and has  great natural electrolytes.These regulate the action of nerves and muscles in our body. 

• Alkaline-forming

As watermelons have a alkaline-forming effect on the body it can help reduce the risk of developing disease and illness caused by a high-acid diet. 

• Improves Eye Health 

Watermelon is a wonderful source of beta-carotene, which is converted in the body to vitamin A. It helps produce the pigments in the retina of the eye and protects against age-related macular degeneration as well as prevents night blindness. Vitamin A also maintains healthy skin, teeth, skeletal and soft tissue, and mucus membranes.

• Immune Support, Wound Healing & Prevents Cell Damage 

The vitamin C content in watermelon is very high. Vitamin C is essential in maintaining our immune system. It also assists in the healing of wounds and stimulating the deposition of new collagen.  

Nutritional Facts

Vitamins and Minerals:

vitamin A, thiamine, riboflavin, niacin, vitamin C, folate, vitamin B6, pantothenic acid, zinc, potassium, phosphorous, magnesium and iron.



- 1 cup watermelon -

Calories 48
Fat 0g
Carbohydrates 10g (1g dietary fibre)
Protein 1g
Nutrient RDAs 12mg calcium 1.2%
176mg potassium 6-8*
14mg vitamin C 23%

84 calories a wedge!

Richard Taylor Personal Training Club

Running With Tunes

How do you feel about running without music? Is it hard?

Here at Richard Taylor Personal Training Club we have looked into if music really is a necessity.

Recent studies show that well over half of runners will not take one step without their headphones firmly in place. Then the other percentages of people like to take in their surrounding and use nature as motivation. 

Due to conflict between the two views, is motivation of music classed as ‘cheating’ many major competitions have banned the use of portable music devises from this. Previously in the twin cities marathon 144 people were disqualified.

I have looked into a debate between headphone lovers and haters, where I found some interesting points between the two.

FOR: 

The main response I got from the ‘Lovers’ was to distract you from the amount of effort you are putting in. Research shows that your perceptions can be lowered by 10% which can then reduce the thoughts of fatigue.

Music is known to be a mood-lifter giving the person running a positive mind frame leading to motivation. The music will also work as a distraction to relieve boredom for as long as possible making the runner enjoy what they are doing having an all round holistic experience.

The study shows that the best time to use music is on ‘easy’ run days when the activity level is low- moderate, but can also be used on higher intensity for working alongside the beat to match strides etc.

AGAINST:

The ‘Haters’ go more towards the performance side, leading with how music will mute the sound of your breathing and foot strike so you will not be able to hear your effort levels and take feedback from it.

A big worry to this particular individual is how it can make you unsafe in your environment, for example not hearing car or instructions; it reduces your awareness which will also increase your reaction time.

A lot of runners have now become dependent on music which may take away the natural enjoyment of running. In our media today it has become clear that we do not have a lot of calm and peace, and running can cut you off from a busy lifestyle but with music it will prevent you getting away in to a calm state,. Commonly people always are multitasking and running with music is another multitasking moment. 

So here are the views now what will you choose next? The decision is yours!

Richard Taylor Personal Training Club 

I LOST 3 STONE

This month I have decided to share a story about one of my clients. I believe this may be related to many others. Helen (age 40 plus) is no different to anyone else. She came to me with no direction, no focus and lacked confidence. She wore baggy clothes to cover her body and was totally unfit. To make matters worse she was stressed out and over weight. She lacked energy but always had the desire to do something, but did not know where to start.

I have very kindly asked Helen to write this story to express to you how she really feels.

“Since seeing Richard Taylor for Personal Training I have seen a significant weight loss, but more than that I have experienced a complete transformation to a positive mental attitude. I was shrinking into myself both mentally and physically, now I am starting to enjoy myself and I certainly don’t feel stressed or depressed these days – I have loads of energy”

“Richard’s Personal Training programme consists of going to the gym for a minimum of 3 times a week (more if I can) with each session lasting 1 hour”. Currently a typical session would be minimum 30 minutes cardio, I then follow with 30 minutes weight training,  and that has inspired me by seeing and feeling the results of workouts at Richard Taylor’s Personal Training Club.”

“Richard sets small periodic goals I believe that I get regular fulfilment by meeting my targets which motivates me to set new ones.  Occasionally Richard will set new, more challenging goals as he thinks of them.

“Has Personal Training changed my Life? Where can I begin? I can’t see myself as the same person that walked in to see Richard for my first session.  When I started, I had lost all my confidence and self esteem. I would love to be able to let people feel the difference that I feel today compared to 12 months ago. I’m fitter, healthier, and happier and I’ve lost weight. Fantastic!”

Richard Taylor Personal Training Club