Healthy Chicken Risotto

Healthy Chicken Risotto (10mins prep, 10/15mins to cook)

Serves 4

Ingredients
Rice (preferably wholegrain/brown) Doesn't have to be risotto rice!
Half an onion
Teaspoon of lazy garlic
Mixed veg (anything in the fridge!
Cooked chicken
Chicken stock cube
Soy sauce (optional)

Preparation and cooking
Boil the rice and chop the onion. Break the chicken into manageable pieces. Add boiling water to chicken stock and stir.

Brown onion and garlic in a deep frying pan or wok. Add mixed herbs. Add in your veg (I added peas, sweetcorn and brocolli) and let cook for a couple of minutes while stirring. Add the chicken stock and let simmer for a couple of minutes and put in some salt and pepper. Add the small chicken pieces (I also added some chopped ham!) and stir in and let cook for a couple of minutes. Then add the rice, and pour over a bit of soy sauce for added flavour. Stir for a bit and you're done!

It'll be a big batch depending on your quantities, so put the leftovers into tubs and freeze for another night!

Happy Eating!

What's best for weight loss - exercise or diet?

If you want to achieve weight loss, diet is just as important as exercise. This cannot be stressed enough. If you are wanting to lose weight, you have to achieve a calorie deficit in order to do this. This deficit, coupled with exercise, enables you to not only lose weight, but any loss in skin elasticity (as a result of weight loss) will be kept in check. Also, as your muscles become stronger and leaner through exercise, your body requires more energy to function, therefore burning more calories - effectively increasing your metabolism.

Here's some food advice.....

Calorie intake
A recommended deficit for day-to-day is around 500 calories. Anything more than that and your body goes into starvation mode - as soon as you eat again your body will do what it can to retain as much fat as possible. It doesn't know when it'll get it again! Also, if you skip meals your blood sugar levels take a serious drop, leading to irritability, tiredness and sugar cravings.

What to eat...what not to eat.....
So...try having a couple of boiled eggs for breakfast instead of cereal or toast - you'll be fuller for longer. You could swap your daily latte for a herbal tea or espresso, swap fizzy drinks for water (with cordial if preferred), swap a big plate for a small plate at dinner. A large milkshake from (insert popular takeaway restaurant here) is over 500 calories!! Cut it right out! Don't feel you have to cut out carbs - they are a major source of energy. Opt for those with a lower glycaemic index (GI) like wholegrain pasta & rice, rye bread, beans, lentils and most fruit and veg. Less processed food means less bloatedness.

Portions
Be sensible with your portion sizes. For example, an adult serving of rice/pasta should be roughly the size of a tennis ball. Jacket potato = your computer mouse :-)

Hope this helps.

Happy Eating & Exercising!

Another simple, healthy recipe

Baked egg in tomato cup (10mins prep, 17mins* to cook)
Calories = 139, Fat = 6g, Carbs = 12g, Protein = 10g

Serves 1

Ingredients
1 large tomato (variety of your choice)
1 large egg
1/4 cup white cheddar, shredded
 Sprinkling of parmesan cheese, finely grated**
Salt and pepper, to taste
1 teaspoon fresh basil, shredded

Preparation
Preheat the oven to 220 degrees. Slice off the top of the tomato, and using a sharp knife, gently cut around the inside perimeter and scoop out the seeds. Place the tomato in an oven-proof baking dish. Depending on the size of your tomato, place about a tablespoon of the cheddar in the bottom, making a little well with your fingers so that the egg will lie flat. Break an egg into the tomato, trying as best as you can to keep all the whites inside the tomato.

Cooking
Bake the egg for 10 minutes. It will just begin to set during this time. After 10 minutes, remove the egg from the oven and sprinkle with the parmesan cheese**. Bake for another 7 minutes, until the egg is set to your desired consistency. Remove the egg from the oven and let sit for about 2 minutes. Sprinkle with salt and pepper and garnish with the fresh basil.

* depending on how you like your eggs

**parmesan is optional

Happy Eating!

What's the difference between....?

Ever wondered what the difference between Coke and Diet Coke really is? Green peppers and red peppers? Read on to find out!

Diet Coke or Coke Zero?

Nutrionally, there's no different between the two. The difference is in taste. Both are sugar and (virtually) calorie-free, but Diet Coke contains Aspartame - an artificial flavouring that's 200 times sweeter than sugar - while Coke Zero has aspartame and a sweetener called Acesulfame K.

Wholewheat or Wholegrain bread?

This can be a bit confusing. Wholegrain is higher in nutrients and fibre as it contains the entire grain kernel, and often has a mix of other grains (eg rye, barley & oats). Wholewheat only includes part of the grain. Today's diets are quite wheat-dominated, so it's good to vary your diet from time to time.

White sugar or Brown sugar?

Both are made from sugar beet or sugar cane, but white sugar is more heavily processed, so that the natural dark brown colour from the plant is removed. This means that brown sugar contains more minerals, like calcium, phosphorous and iron, and is slightly lower in calories. Any health benefits from brown are too small to make a real difference.

Green peppers or Red peppers?

This is down to ripeness - green peppers are picked before they're ripe (that's why they're bitter). If the pepper stays on the plant for longer, it turns yellow, and further still it turns red. The red ones are both sweeter and have beauty benefits - they're a great antioxidant to help fight the signs of ageing.

Cow's milk or Soya milk?

Both contain the same amount of calcium - it occurs naturally in cow's milk and is added to soya milk. Soya milk is made from pressing cooked soya beans and is lower in calories and saturated fat, and it tastes sweeter. Cow's milk has much higher levels of iodine, which is important for thyroid function. This one is more a question of taste.

So there you have it. Hope this helps!

Happy Eating!

*content courtesy of Glamour Magazine, August edition

NEW CLASS LAUNCH! Kickbox Cardio

KICKBOX CARDIO - LAUNCHING SAT 4th AUGUST!

Every Saturday, 11am - 12noon

Thornhill Community Centre, Falkirk

Only £3!

If you want an amazing full-body cardio workout, Kickbox Cardio is the place to be. Execute punches, kicks and blocks to music and feel those calories burn away!! Men and women of all shapes and sizes get something from this class as you can take it as high or low as you like! Non contact.

Happy Exercising!

Calf cramps - the causes and remedies

Have you ever been woken up by a severe cramp in your calf, or it's come on when you're stretching in the morning? What causes this? and what can we do about it?

Common causes

- Tightness after exercise the day before
- Dehydration
- Stretching as soon as you wake up
- Lack of potassium

Remedies

- Make sure to stretch after exercising. Muscles get leaner and stronger in the repair of the muscle fibres - so give them the best chance of getting stronger without injury by stretching after exercise.

- Keep hydrated throughout the day. Keep a water bottle with you at all times, especially at work. Government guidelines suggest that we should consume 6-8 glasses of water every day, so get drinking!

- If you must stretch, dorsiflex at the the ankles. Stretches where you raise your toes instead of lowering them will be best for avoiding calf cramps. Excessive plantarflexion of the foot in the morning just constricts your calf muscles. So, bring your toes towards you instead of pointing them.


- Eat a banana every day. They're a great source of potassium. Avocados, apricots and fish are some alternatives for you to try and get in regularly.

Happy stretching and eating!

Short Circuit! ...you can do at home

Here's a great workout to try at home:

Warm Up
- March on the spot
- Jog on the spot
- Jog with high knees, then kick-back heel to bottom

Main work-out
- Jumping jacks (1 min)
- Squats (3 sets of 8, up to 1min rest in between)
- Lunges (3 sets of 8, up to 1min rest in between)
- Press-ups (3 sets of 8, up to 1min rest in between) Try an alternative
- Crunches (3 sets of 8, up to 1min rest in between)
- Criss-cross crunches (3 sets of 8, up to 1min rest in between) This works the love handles!

Cool Down

- Jog on the spot, reduce into a march
- Stretches: hamstring, quads, glutes, shoulder, tricep, abs.

This workout can take anything from 30mins to 1 hr depending on your rest times.

Happy Exercising!

Why breakfast is so important

 

It's not uncommon not to feel hungry for breakfast, or to even have time. But there are real facts behind the saying, "eat breakfast like a king". The body relies on glucose as its primary fuel, vital for brain function and providing energy for the physical activities of the day. Skipping breakfast can result in lack of concentration, low blood sugar levels, energy dips and decreased productivity.

First of all, eating breakfast kick-starts your metabolism. If breakfast is not eaten, your metabolism will remain low, and you will not be burning off the calories that you should be burning. Who wants that? Surely you want your body burning as many calories as possible?

If you're not hungry for breakfast, have a think to what you had for dinner the night before. Did you have a big meal? Chances are your body is still digesting from the night before and it's not quite ready for a meal yet. Your digestion slows down as you sleep, which is a reason why eating late isn't a great idea in the first place.

If you must eat something as your tummy's rumbling at night keeping you from sleeping, try something protein-rich like yoghurt. A common reason for being hungry at night is actually dehydration, so water or a cup of hot milk may do the trick. Check-out some healthy late-night snacks.

Back to breakfast. The whole saying is "breakfast like a king, lunch like a prince, dinner like a pauper." Think of an upside down pyramid - that's the ideal way to eat. Here's some suggestions for breakfast:

- 2 boiled or poached eggs with a slice of wholegrain bread
- Muesli with seeds, nuts and fresh fruit
- A fruit smoothie with ground seeds

You'll notice that 2 of those options are pretty quick - you could have them when you get into work if you don't have time at home. Generally speaking though, the earlier the better.

For lunch eat a substantial meal to energise you for the afternoon, but don't choose heavy foods and don't over-eat as this will just make you feel sluggish. A big salad with fish or chicken or a hearty soup would be good choices, or you could even bring in last night's leftover's from dinner!

For dinner - if you're used to big meals late at night, try to switch to something a little lighter by just reducing the portion size. You may feel very hungry in the morning, but what an incentive to get out of bed!

Happy Eating!

What is forced reps?

Forced reps is a technique used by trainers to get a few more repetitions of an exercise (reps) out of a client than was originally instructed . For example, I asked a client to do 4 pull-ups on the assisted pull-up machine, knowing fine well that I was going to get him to do 8 in total. The client was starting to struggle by rep number 3, and was really struggling by rep number 4 - so I started to assist him and motivated him to do a couple more. As he fatigued more, I assisted him more. Through motivation and a little assistance, I forced the full 8 reps out of him.

The Good

- This technique builds confidence in the client's ability.  It's a psychological response. If you believe you are only doing 4 reps, you will do 4. If another couple are sprung on you, you'd be surprised at how the body reacts. 9 times out of 10, your body will respond by forcing another couple of reps out (with the trainer's help)

- If the muscles need to work harder, the strength and muscle gains will be greater.

The Bad

- If forced reps aren't done properly, this training method can lead to injury. It's important to only practice this technique with a trainer - they are there spot you.

- Forced reps, if done too much, can lead to over-training.

Ulitmately, forced reps are an excellent way to get the absolute most of a set. They ensure maximum intensity because a forced rep is only used when the muscle is completely exhausted and can't complete the lift without a little help. That's a good thing, but taken too far, it's a bad thing.

Happy Exercising!

A simple yet healthy recipe

Pesto Chicken Noodle Stir fry (10mins prep, 10mins to cook)
Serves 2

Ingredients
2 x Chicken breast*
1 red pepper
Green pesto
Noodles (preferably wholewheat)
Lazy garlic
Lazy ginger
Olive oil

Preparation
Cube the chicken breast and chop up the pepper. Boil the noodles.

Cooking
Medium heat on the hob. Heat up a tablespoon (max) of oil in a wok. Once the oil is hot, add the ginger and garlic and fry until brown. Then add the chicken. Cook the chicken until golden brown. Add the pepper and a tablespoon of the pesto and stir in. Let the ingredients cook for a few minutes. Add in the cooked noodles and stir while cooking. Simmer for a few mins, then serve.

Happy eating!

*you can also use other lean meats such as fish and pork

What is interval training?

Interval training is a great way to get started with a cardio exercise or get better at one. The premise of interval training is based on periods of 'work' and 'rest'. The period of work has you performing at a very high intensity level and your rest period is you performing at a much lower intensity, or 'active rest' (ie not stopping altogether!)

Benefits

Interval training uses your aerobic and anaerobic energy systems. Using a combination of both of these systems basically improves your capacity to exercise at varying intensities, thereby improving your stamina and overall fitness level.

Interval training also improves your tolerance to the burn you feel when exercising at high intensities, or lactate threshold. This means that the more you do it, the more you can push yourself before that burn gets too much, therefore burning more calories!

How much time for work and rest?

I would suggest starting yourself with a 2:1 ratio of rest and work. For example, if you were on a cross-trainer or rower, or even out running - go at a relatively slow pace for 2mins, then blast it for 1min. If you're just starting out, try active rest for 1/2mins, then blast it for 30seconds. You can build up your work rate as you progress.

Happy Exercising!

Exercises to do in the car - safely!

You're reading right! Here's 3 simple exercises you can do from the comfort of your seat in the car. I'll be concentrating on isometric contractions, or "squeeze and release" motions. They involve tensing your muscle, holding the contraction for a few seconds, then releasing.

Stomach

Every time you come to a red light on the road, tense your stomach muscles as tight as you can. Remember to keep breathing! Imagine that your stomach is bracing itself for a punch - if you don't tense it enough you'll get winded. Try to get into the habit of doing this every time you're stopped at traffic lights, or a junction. As you progress, incorporate it in other areas, for example standing in a queue!

Bum

You could alternate the abs exercise with a some gluteal squeezes. Try squeezing your tush for 10 seconds, then releasing. Again I would advise that this is done at a red light just in case you get too into it :-)

Shoulders

Release tension in your neck and shoulders with shoulder shrugs. Lift your shoulders up toward your ears, hold for 8 to 10 seconds, and lower. Repeat 3 times. I strongly recommend you do these exercises when your car is stationary, with your seat belt on.

Happy Exercising!

What is Circuit Training?

For those of you looking to build lean muscle, cut some fat, and avoid boredom in the gym, this class is for you! Circuit training is a mixture of high intensity cardio work and resistance training. The set up is stations - one station you may have sit-ups, the next station you may have prone flyes.  The next station may be jumping jacks, and the next could be tricep dips. These 4 examples use a mixture of different techniques; using your own body weight, aerobic exercise and using free weights. I have my own equipment and dumbbells of various weights. Circuit training is an excellent way to improve strength, mobility and stamina. It tones you up and is great for fat burning. I aim for a total body workout, so many muscle groups are worked in the one class!

How long am I at each station?

Times at stations can be anything from 30 seconds to 5 mins. I tend to go for a minute. If it's an exercise that involves movements on opposite sides of the body, I will notify you of the half-way point so you can change sides/direction.

How fit do I need to be to take part?

I demonstrate each exercise at the start of the class. Each of the exercises will have a regression and progression to suit varying levels of fitness and technique. For example, press ups - I would show the press-up, then the regression which would be going onto your knees or standing up and doing it against a wall, then the progression which could be a press-up with a clap, or one-handed! Work at a level that suits you.

What if I have an injury?

If you have any ailments, it is important that you let me know. I'll ask at the beginning of the class and continue to monitor your progress throughout the session. My aim is for you guys to get a great workout with no injuries! Communication is key.

Happy Exercising!

Why Personal Training?

Some people have been asking why I decided to quit my job in the current climate and set up my own Personal Training business. The truth is, I've been involved in the fitness industry in a casual capacity for about 10 years, but my line of work (event management) took me away from doing what I love. Making time to exercise started to become more and more difficult, and the exercise that I did do usually involved friends that were looking to get better at a particular activity eg running, so I felt I was letting them down. Not training makes me unhappy, so I decided to bite the bullet and do what I can to incorporate what I love into everyday life! I got myself qualified and insured, and I was good to go!

My motto is to incorporate something into your routine, whether that be daily routine or weekly routine. It has to be sustainable in order to see results. Not everyone has time to get to the gym 3 times a week. For me, I've always found the gym to be quite a solitary activity. I tend to enjoy classes and working out with a friend. It introduces another factor into the equation..."I'll be letting down my friend if I don't go." It takes a lot of self-motivation to get to the gym on your own. If you currently do that religiously - well done and keep up the good work!

My aim is for some of my passion for fitness to rub off on you. My aim is for exercising to be more fun than it has been before. My aim is to hide a boring exercise in a new movement that you didn't realise worked those muscles. My aim is to give you the tools to lead a healthy and happy life. All those things make me really happy, which in turn should make you happy, which is why I'm a Personal Trainer.

Happy exercising!

Exercising and Nutrition

Exercising and nutrition goes hand in hand. If you want results, one cannot exist without the other. If you're wanting to lose weight, this simple rule applies - Energy input should be less than energy output. Cutting out on average 500 calories a day is the most sensible way to do it, and you'd be surprised at the calorific content of some every day snacks, or that morning latte.

Counting calories is easier said that done. My advice would be to sign up to sites like My Fitness Pal or Calorie Count as they do all the work for you. My personal favourite is My Fitness Pal as it's easy to use and has a huge database of foodstuffs. Each item on the database has all the nutritional information (calories, fat, protein, carbs).You can even download the app for free on your phone. All you do is search for the food item you had eg cereal and it adds it to your food diary for that day. If you are going to go down the food diary route, I would suggest initially doing it for 3 days - preferably over the weekend as our diet can change dramatically - before analyzing the results.

Before exercise, please try to eat something at least an hour before. Without fuel, your body cannot function properly, nevermind exercise properly. Just a snack, like a banana, will help fuel the body. Unfortunately, that means that if you're exercising first thing, you should get up even earlier so you can eat.

More to come on this subject, this is just a wee introduction......

Happy exercising!