Eating out this weekend? You must read this...

With a little bit of knowledge and preparation a meal out can be turned from an unhealthy culinary splurge mostly consisting of impulse driven choices into a healthy and enjoyable meal that leaves you without that bloated, uncomfortable fullness and that post sugar rush from a sugar laden dessert.

An occasional meal out may not cause much of a problem, however if you regularly opt to dine in restaurants or eat ready prepared food out the following tips may be of help to you:

1. Look ahead at the menu.  If you have time, select your choices before you go, looking at the online menu etc, will give you time to make healthier choices in advance.

2. Choose your protein source first. Always choose the protein that will make up the bulk of your meal.  For example chicken , steak, fish etc and then fill up on vegetables to accompany that choice.

3. Ask that no bread be brought to your table before the meal.  Filling up on bread prior to a meal will only add to that bloated feeling later on and leave little room for the healthy protein and vegetables that should form the bulk of your meal.

4. Ask for half portions of carb heavy starches such as potatoes, chips, rice etc. Again, this will help avoid that heavy fullness at the end of the meal and allow more room for the vitamin and mineral rich vegetables.

5. Ask for dressings and sauces to be on the side. A healthy salad can be turned into a sugar laden plate if its drenched in unhealthy dressings.  If the sauces and dressings are on the side you can be the one to decide how much you will add to your food.

6. Opt out of the fried-on-the-side options. These deep fried options cooked in unhealthy vegetable oils are one of the most unhealthy options, so go for those simple options instead that are not fried. 

7. Eat a healthy protein rich snack 1 hour before you go out. Half an apple with some almond nut butter should help curve those cravings and impulse decisions.

8. Skip the sugar laden fizzy drinks or fruit juices. Yes even the so called healthy 'fruit juice' options can be full of sugar.  Go for sparkling water with lemon and lime slices instead.

If you have any tips of your own we would love to hear them.  

Kitchen Workout Part 3

Three more quick exercises to do in your own kitchen with no equipment so no excuses! Watch the video clip below for a quick demonstration and give it a try. (Remember to warm up first by jogging on the spot or performing star jumps for a minute just to get the body ready). Want to do more?  Check out kitchen workout part 1 and 2 below and try them back to back for a great 'at home' workout.

Kitchen Workout Part 2

Lets work out those arms! No excuses, as all you need are two equal sized tins from the cupboard.  Watch the video clip below for a quick demonstration and give it a try. (Remember to warm up first by jogging on the spot or performing star jumps for a minute just to get the body ready). 

Missed last weeks blog ? Check out our 'Kitchen workout part 1 ' using just bodyweight exercises and don't forget to keep an eye out for part 3 next week.  You can also subscribe to our FREE weekly health and fitness blog so you never miss a future blog. x  

Kitchen workout Part 1

Ok so its raining outside, you don't have much time today to exercise or you just hate going to the gym.  Why not give my quick Kitchen Workout a go?  Over the next few weeks I will be sharing a series of exercises that you can perform in your own kitchen.  Take a look at the first 3 exercises below and try them today. Let us know how you get on under the comments section below.

Pathway to muscle definition, increased fat burning and a stronger body!

Who doesn't like the sound of the above title? Do you spend many hours a week at the gym pounding away on the treadmill and wonder why you are not seeing your body change?

A new client came to Red Hot Personal Training in search of ways to improve upon her body shape and in particular muscular definition and asked why she had not seen her body change at all despite going to the gym 3 times a week and running on the treadmill for 30 minutes?  Now there are many answers to this question that would effect her results including diet, stress levels, hormones, sleep pattern etc however, our next question was very important. Do you incorporate the free weights, suspension equipment, medicine balls etc available or ever do bodyweight exercises? No she replied I just want to burn calories as quick as I can and go home as I really don't like running!

After explaining the benefits of incorporating all these other options into her exercise routine we set clear goals for her to reach that would utilise a variety of exercises equipment and also the addition of body weight exercises that would challenge her and force her body to adapt and change for the better.  

The take home message we really want to get across is please don't stick to the same exercises routine for every session.  Give the treadmill a break for a bit and explore other options. Mix it up and your body will always be kept guessing. Add in those bodyweight exercises including planks, pull-up, press-ups, squats, lunges etc and see your body increase in strength and muscle tone. 

Quick and easy breakfast idea

This is for those of you who miss breakfast as you have little time or for those wanting to try something a little different.  The perfect combination of coconut cream, chia seeds and a few other healthy ingredients makes for a fantastic satisfying breakfast that should leave you full until lunch time.

The night before simply combine all the ingredients into a glass jar or dish and chill overnight.  Wake up to a tasty ready-to-go breakfast straight from your fridge! Enjoy :) x

• 1 small can of Coconut Cream
• 2 tbs Chia Seeds
• 1/2 tsp Cinnamon
• 1/4 tsp Natural Vanilla Extract
• 1 tsp Raw honey to taste (optional)
• 2 tbs Walnuts (Chopped)
• 1 tsp dark chocolate (finely grated on top of mixture)

Got 1 more minute to spare in the morning? Try adding 1 small handful of blueberries or raspberries or even 1/2 chopped banana for a real fruity kick!

Achieving those personal fitness goals

On a recent trip to Snowdonia, Lyndsey from Red Hot Personal Training explains how conquering personal fitness goals can be so rewarding. Having ticked off the list some of the UK's highest mountains in the past few years, one of her personal fitness targets for the year 2016 was to climb up Snowdon (the highest mountain in Wales). 

With family and dog in tow we set off early after a nice full breakfast and headed for the base of Snowdon.  We decided to tackle the accent using a seldom-trod ridge of Snowdon and a route that would eventually lead us to cover over 11 miles in total.   Very soon after leaving the busy gift shops and excited tourists waiting for their train ride on the Snowdon Mountain Railway we found ourselves alone and making our way up a serene valley.  Occasional echoes of the Snowdon steam train whistles gave way to a few plumes of smoke that rolled down the valley behind them.

As we headed higher, the sun shone brighter and we could all feel the 20 + degree heat of the day!  Just in the distance the track seemed to reach a ridge with no visible signs to where we would be heading next or if any dangerous drops would reveal itself the other side.  We were pleasantly surprised to find a flat little junction at the top with views right out towards the sea and Ireland beyond. 

Not wanting to break the nice walking rhythm we had set and all keen to reach the now visible top we didn't stop for long, so after a quick snack and drink we proceeded up a 1.6km long cliff top with each step giving us a greater view of the dramatic dark pass of the Eilio-Snowdon ridge. 

Our great enthusiasm quickly spiralled downwards after we realised that an even bigger accent awaited us at the bottom of the slopping cliff top.

We were right, the proceeding hour or so seemed to take forever and the small rocks that paved the zig-zag path seemed to turn into large boulders that required more thought and energy to tackle.  The dog and children however seemed to come into their own at this point not afraid to show how agile they were at scrambling up ahead with such ease and elegance!

Quads, hamstrings and calves starting to burn a little we finally reached the summit. A rather narrow set of steps carved into the mountains peak led the way to the very tip of Snowdon. Panoramic views were aplenty!

After a few photos and a well deserved bite to eat and drink perched on a sheltered boulder, we set off for the decent.  We decided to follow the main path back down that follows the steam train line and the most popular of routes.  

Relief from those slightly achey calf muscles was short lived as a completely different set of leg muscles came into play just to steady yourself down the fairy steep decent. 

Once safely back in the village of Llanberis my thoughts quickly switched to my next target for this year.........

2016 Highlights

As we approach the mid point in 2016, we thought we would give you a run down of our top 5 most popular blogs this year in case you have missed them. 

1) Simple at home Fitness Tests, part 1

Our series of four blogs just after the new year, gave you 4 simple fitness tests that covered  aerobic, core, resistance and flexibility that you could try yourself at home.

These were some of our most popular and discussed blogs as you fed back what score you had achieved and how you were going to try and beat it next time. 

If you haven't done these tests then I would recommend giving them ago and if you have see if you have improved.

2) 10 Minute High Intensity (HIIT) workout Video

This video showed you how to have quick but highly effective workout in just 10 minutes. We promise that we will be doing more videos in the second half of 2016.

3) Forget crunches for a flat stomach and try these for fab abs

I raised the point in this blog that endless crunches will most probably not give you a flat stomach!

This blog gave you an example of the importance of rotational exercises that focus on the deep core muscles (namely the Transverse Abdominus and the Obliques) are the secret here ladies.

If you missed this blog first time around I would recommend giving it a try.

If you need any advice on technique or which weights you should be using let us know and we can help you. 

4) Eat the rainbow!

This blog discussed the importance of eating foods which are a 'rainbow of colours' every day. 

Research shows that the vast array of healthy phytochemicals found in fruit and vegetables of various colours offer many astounding health benefits.

A 'rainbow of colours' is trying to pick at least one daily serving of fruit and vegetables from each of the four colour groups – red, orange/ yellow, green, and purple/blue.

Thank you for the feedback on the photo, certainly one of my better ones!

5) Take it outside

This blog written in April talked about my experiences of running Red Hot Personal Training and finding the time to work out myself. 

Based on the comments I received back many of you were inspired by this and headed out to your local park to stretch those legs and some of you also tried out the exercises which was great news. 

Sculpt those Abs with this swiss ball exercise

Wow, you will really feel this move working your abs.  Its a tricky move so take it slowly.

1. Start with the swiss ball in front of you.  Place your mid-section on the ball and roll forwards until your hands reach the floor. Walk out with your hands until the ball is underneath your ankles.  Your hands should be just wider than shoulder width. (Keeping the spine in a nice neutral position throughout the move).

2. Hold this push-up position and keep your core mid section) nice and tight. Bend at the knees and pull the ball up towards your arms bringing your knees towards your chest. Keep the move nice and smooth and don't be tempted to drop your hips.

3. Extend your legs carefully back to the start position. Try doing two sets of 10 repetitions (2 x 10) with a small break in between.

Feel those abs working! 

If you would like to benefit from 1-2-1 Personal Training with Red Hot Personal Training with personalised training and nutrition, please get in touch. x

Lets work those legs with a further great swiss ball exercise

Want to tone those quads and really feel them working hard?  Give this swiss ball exercise a try.

Wall squat

One of Red Hot Personal Trainings favourite exercises using a swiss ball is the wall squat.  Looks easy, but it is anything but simple!

1.     Crouch with your back pressed against the swiss ball against the wall, knees at 90 degree angles (feet as far away from the wall as you can get them without slipping forwards) and place your hands on your hips.

2.     Raise yourself up by extending your legs and slowly lower yourself back after a short pause

3.     Breathe out while raising yourself up and breathe in while returning to starting position. 

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Great exercises to try on a swiss ball

Yes we have all seen them lurking in the corners of the gym or even have one collecting dust behind the sofa! We are talking about swiss balls. (Also known as a balance ball, body ball, fitness ball, gym ball, stability ball, therapy ball or yoga ball). So many workouts can be enhanced with a Swiss ball.

The ball can help improve posture, increase flexibility and tremendously increase core strength including those deep abdominal muscles.

The key thing about a Swiss ball is that it’s unstable. When you sit on one, your core works overtime just to keep you upright. (Try using a ball instead of a chair and notice how you constantly activate your core muscles).

Over the next couple of weeks we will give you some great exercises to try out.

Swiss Ball Ab Rollout (Target those deep abdominal muscles)

1. Kneeling upright on a matt, place a Swiss Ball in front of you.
2. Place your hands in a fist on the ball.
3. Contract your abs and keep your core tight and controlled while rolling the ball out in front of you, until you come out to a half plank. (make sure your back does not sink down too low).
4. Hold for 2 seconds and make sure your elbows are kept below your shoulders. Then roll the ball back until your are full upright again on your knees with the ball in front of you again. Perform 10 times.

Next week we will show you another great exercise using just a swiss ball.  Be sure not to miss this and future blogs by signing up to our FREE newsletter.  (See homepage for details).

Top 5 Foods to Buy Organic

Switching to a diet that is mainly organic can be pricey but many would argue worth every penny.    The benefits of organic food go well beyond just taste. 

Many studies have illustrated the greater antioxidant levels and drastically lower levels of pesticides and heavy metals contained in organic food.  The very chemicals that may lead to ill health and a toxic build up within our bodies. Organic food is also far better for the environment and animal welfare.

However switching to a fully organic lifestyle is well beyond most peoples reach.  Many clients of Red Hot Personal Training ask which foods would be the most beneficial to change to organic?  So we thought we would detail our 'Top 5 foods to buy organic'. 

1. Milk - Organic milk contains higher quantities of healthy Omega-3, Vitamin E and Beta-carotene than regular milk and does not contain fertility hormones, pesticides or unnecessary antibiotics.
2. Soft Fruit - Such as strawberries, raspberries, blueberries are a wonderful addition to your daily diet containing many health boosting properties. However, non organic fruits with soft skins can absorb the pesticides that they are sprayed with and prove difficult to wash off.  
3. Eggs - Organic eggs are a fantastic source of protein and vitamins.  The wonderful yellowy-orange egg yolk produced by free range and organically reared chickens is packed full of goodness. However, non organic eggs may contain pesticide residue through their feed which ultimately ends up on your plate.
4. Bread - As a nation we love our bread so it makes sense that something we eat so regularly is switched to a healthier loaf.  Again, organic bread contains far less pesticide residues.    
5. Meat - Yes its a bit pricey but shop around and you can find some great deals (make use of your freezer if you buy in bulk!).  If you want to reduce your exposure to antibiotics it makes sense to buy organic here even if you end up using less meat and substitute with more vegetables, lentils, beans etc in the recipe.

The list could go on but a few little changes could make a big difference to your chemical exposure and the environment. :) x

Take it outside

As the busy founder off Red Hot Personal Training I often get asked by my clients "how do you find time to work out yourself?"  That question was the inspiration for this blog.

I often head outside for an outdoor workout (dog in tow too!) the fresh air, bird song and feeling of accomplishment that comes with working out with nature is such as good feeling. (Even when you don't feel like a heavy workout a brisk walk can do you wonders!). If you want to torch body fat, gain definition and keep you body burning fat long after your workout is finished then you need to use body weight moves.

If you want to up the intensity then find a nice quiet spot and a tree stump!  Here are just  a few ideas you could try:

1. Single leg deadlift (see photo at top)
2. Calf raises balancing on a small tree stump
3. Press -ups
4. Tricep dips
5. Plank

The list of possibilities is endless!  Make sure to choose a dry tree stump to avoid slipping!  Give it a try and reap those fresh air benefits:) x 

P.S Let us know if you enjoyed this blog by liking Red Hot Personal Training on Facebook or on our website.

Eat the rainbow!

What colour is your food?  Does the food on your plate always range from beige to just bland in colour? 

Research shows that the vast array of healthy phytochemicals found in fruit and vegetables of various colours offer many astounding health benefits.

If you aim to eat a 'rainbow of colour' of fruit and vegetables a day you will naturally increase your daily consumption of these wonderful nutrients and hopefully even surpass the recommended 'five' servings of fruit and vegetables a day. (Ideally aim for at least nine or ten a day for good health).

So how do you achieve a 'rainbow of colours' a day? Is it that hard to do? Well all this means is picking at least one daily serving of fruit and vegetables from each of the four colour groups – red, orange/ yellow, green, and purple/blue.

Each coloured fruit or veg contains slightly different nutrients each with amazing health benefits. For example, Blueberries contain Anthocyanins (these help protect against cell damage) and carrots contain beta-carotene (great for eye health). Yes they really will help you see in the dark!!

For example a typical day could look like:

Breakfast: Include Raspberries and Blueberries and an apple.

Lunch: Include Rocket, sugar-snap peas, yellow pepper.

Dinner: Include butternut squash, spring greens and red cabbage.

Give it a try:) x

Who loves a coffee?

Love your morning coffee?  Good quality coffee has been shown to have many health and physical performance enhancing benefits.  These benefits are greatest when the coffee is not decaffeinated, is freshly brewed and served black. 

Here are a few more reasons to drink up and reap the benefits:

• Improved circulation
• Less perceived pain during exercises
• Caffeine in coffee may help reduce loss of strength of muscles as we age
• Coffee may offer a weight loss advantage if consumed prior to exercise

TOP TIPS

1.  Don't overdo it, stick to 1-3 cups daily
2. Try and drink it black, as milk and sugar will destroy many of the benefits
3. Ensure you drink plenty of water through the day to avoid dehydration
4. Consume coffee in the morning prior to exercises (or no less than 6 hours before sleep) 

Enjoy x

Forget crunches for a flat stomach and try these for fab abs

Endless crunches will most probably not give you a flat stomach! Many people will be surprised by this and wonder what they should be trying instead? 

With summer just around the corner many will be focusing on those troublesome areas and for women this most usually means the mid section. 

Rotational exercises that focus on the deep core muscles (namely the Transverse Abdominus and the Obliques) are the secret here ladies.

Dumbell Ball Twists

For this exercise, you'll need:

•  1 x 2-4kg dumbbell or (medicine/toning ball)
• Swiss Ball

Lay on your back with your knees bent and your feet fairly wide apart (ideally wear trainers as you'll need good ground stability support for this exercise so that you don't roll off the side of the ball!)

1.     Hold the dumbbell or medicine ball at arms-length directly above you with both hands. (see picture).

2.     Keep your head facing directly up/forwards and your hips horizontal, slowly lower the dumbbell under complete control down to the left. (Keep your midsection tight as you come down to the fully-twisted position). Prepare to push hard against the ground with your left foot to maintain your balance.

3.     Your left arm is going to bend to about 90 degrees at the elbow as you lower the dumbbell to the side while your right arm should stay perfectly straight. Your upper body should stay in the same position on the ball. Bending your lower arm is critical to keeping your torso in the same position on the ball.

4.     Repeat the technique to the right by simultaneously pulling with your right side abs and pushing with your left side abs.

This exercise allows you to work those deep core muscles with something called "anti-rotation," which mean those muscle contract to PREVENT rotation of the torso. This is a GREAT way to hit those rotational muscles without actual spinal rotation.

10 Minute High Intensity (HIIT) workout Video

Want a quick workout that can be done in just 10 minutes?  Why not give my high intensity interval training (HIIT) workout a go. No more excuses about lack of time to exercise!

Benefits of HIIT workouts include: Great fat burner, increased aerobic capacity, improved cardiovascular health and blood sugar regulation to name just a few.  

Enjoy!

P.S If the jumping is too difficult find a suitable stable surface like a step or a lower bench.  Alternatively just step up and down onto the bench but keep a good steady pace!

Do you cool down after exercise?

Many people believe that a proper cool down after a workout is just as important as the workout itself.  Is it true that those few minutes spent at the end of a tough session can be so crucial? 

The general consensus is that a cool down provides the body with a smooth transition from exercise back to a steady state of rest.  At Red Hot Personal Training we totally agree!  Cooling down the body with a series of stretches offers a great number of benefits, a few of which we have listed below:

• Reduces heart and breathing rates
• Gradually cools body temperature
• Helps prevent dizziness or fainting
• Improves flexibility over time

Static stretches (stretches held in place) can be used after a workout holding for 20 -40 seconds each stretch. Only perform static stretches after a workout as these type of stretches can be counterproductive if used first and may in fact lead to injury or poorer performance.  (Dynamic stretches are ideal BEFORE a workout, for example those that are performed whilst moving such as arm circles).

Happy stretching:) x

Do you enjoy a glass of the red stuff?

Sorry ladies, we not referring to red wine here, but an antioxidant, rich, nutrient boosting beetroot juice!

If you own a juicer why not give the recipe below a go and reap the following benefits:

1. Powerful antioxidant
2. Anti-Inflammatory properties (great for muscle recovery after exercises)
3. Helps lower blood pressure
4. Boosts exercises performance  

Beetroot and Kale Juice recipe

• 1 medium raw beetroot, chopped 
• 1 large handful Kale 
• 1 apple, chopped
• 1/2 lemon, freshly squeezed

Juice all ingredients except for lemon juice (add this last).  Enjoy immediately or store in a glass in the fridge for no more than 4 hours to retain the juices antioxidants and freshness.

Happy juicing :)

A perfect little seed

So much goodness in such a little seed!

Yes it sounds like one of those "superfoods" that become fashionable and then disappear, however we just think these little seeds do really pack a nutritional punch and will be here to stay.  Take a look at just some of the benefits of adding these to your daily diet:

• Just 2tbs of Chia seeds contains 10g of healthy fibre
• A good source of Omega 3 fatty acids, protein, iron, calcium, zinc and magnesium
• Excellent antioxidant
• Anti-inflammatory properties that help support a healthy thyroid, adrenal and reproductive system
• Chia seeds may promote weight loss as they help you feel fuller for longer
• Very quick and convenient to use
• Excellent for enhancing vigour and strength

Try adding just 2 tbs of chia seeds to your yogurt, smoothies, or juices and after a few minutes the seeds will take on a gel like appearance and increase in size, thus helping you to feel fuller for longer.  Alternatively try using chia seeds as an alternative coating to breadcrumbs for homemade fish or chicken fingers.

(Caution: Don't eat the seeds dry on their own as they will bulk up and may cause chocking)