SUPERFOODS

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

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

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

2. Kelp

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

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

3. Bananas 

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

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

4. Salmon

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

5.Egg

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

Richard Taylor Personal Training Club

www.richardtaylorpt.co.uk

Is personal training for you?

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

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

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

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

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

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

Now is personal training for you?

If so contact Richard Taylor Personal Training Club.

www.richardtaylorpt.co.uk 

Beat The Bloat

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

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


1. Go see your GP

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



2. Food

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

                             

                            

3. Fibre

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



4. B6

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



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

                                 

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

Christmas Vouchers

JOHN ON TYNE

JOHN ON TYNE

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

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

                    Training with Richard


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

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

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

John finally took part in the Great North Run.

He Did It! 

          John with Emma (Sports Therapist) and Richard


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

Garmin Watches - Great For Runners

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


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

 

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

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

Legs and Bums

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



1. Squats

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



2. Lunges

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



3. Hip Thrusts

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



4. Squat in and out jumps

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



5. One leg kickback


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