How to reduce belly fat.......

This question was posted by Greg Brookes on LINKEDIN to personal trainers.  He wanted the best answers so he could post the top 50 answers.  Happily mine made the selection, here it is.  If you can apply even one or two of these you will be on the right track to reduce your belly fat.

 

1.    Get motivated, be committed and determined to make a lifestyle change. 

Who is your motivation?  It could be your partner, husband, wife, children, best friend.  These people need you, when you are overweight or obese you may not see this, isolation can be a lonely time.  You do not need to go through this alone, reach out to them.  Let them be your inspiration for change.  Now you have the want and the motivation you need to commit long term.  The process of fixing you may take time, commitment and determination all made possible with support from your family and friends.

 

2.    Set realistic goals

Now is the time to set some realistic goals.  Too many times you’ll hear or read something along the lines of’ Lose 20lbs in 10 days’ or ‘ Lose a dress size in 1 week’ or other crazy and quite often unachievable goals.  The sad thing is that many people will be taken in by these claims, as their looking for the next best and quickest solution to weight loss.  And even if these things did work they are not the solution to long term weight loss and weight management. 

Your goals should be specific to you.  For example, you normally park your car at your place of work.  You’ve often thought about parking further away and walking in, but usually come up with excuses not you.  Your specific short term goal could be ‘for next week you will park on the outskirts, giving you a 20 minute walk there and back for 3 days’.  Fantastic, nice and easy for you to fit in and that’s an extra 2 hour walk you’ve added in to your week.  That can be progressed by doing this for more days or park further away for a longer duration walk, it’s that easy.   A nutritional goal could be as easy as drinking more water, keeping a food diary, swapping your usual latte for a herbal tea, or changing your white rice for brown rice.  The list is endless.

 

3.    Eat clean, at least most of the time

What I mean is try and eat little and often throughout the day.  Try and eat whole foods, that is fruits, vegetables, whole grains, fibre rich foods, good fats and protein including lean meat, poultry, eggs and dairy and of course plenty of water.  Basically if it grazed the land, swam in the sea, flew in the sky or came from the ground then it’s good to eat.  It’s not rocket science! 

Now I’m also aware that life is to short, so why shouldn’t we sometimes have a little bit of what we fancy.  So once a week ONLY I have a cheat meal.  That doesn’t mean a whole days worth of bad food, just one meal.  I normally make it my evening meal and I’ve usually had a workout beforehand.  So it could be garlic bread with my spag bol, a couple of extra potatoes with my Sunday roast or if out a hot chocolate and a slice of fruit cake J

 

4.    Variety is the Spice of Life

Do something you enjoy, it doesn’t have to a gym workout, it could be a brisk walk outside, get together with friends using the Wii-fit, HIIT circuit done in your front room, get together with friends clubbing, game of squash, badminton, tennis, table tennis, play with the kids, climbing wall (that’s on my list to try), housework, gardening, clean the car (okay the latter two may be better weather pursuits) but you get the drift.  Basically anything that gets your body moving and gets you breathing a little heavier than normal.

 

 

P.S.  January Special Promotion 4 sessions for just £99!

         Hurry ends 31 Jan!  http://www.mw-pt.co.uk/Contact-Us

 

 

 

Legs & Lungs Workout in the Gym (3)

Happy New Year to all my blog viewers. 

A new year and perhaps a new start for some of you, so lets start the way me mean to go on with some more HIIT (High Intensity Interval Training).  The perfect way of training when you are short of time, but still want to hit it hard!  This is the third instalment of my 'Legs & Lungs' workouts to blow away the cobwebs and start fat burning again:) 

In case you missed them, here is No 1 http://mw-pt.blogspot.co.uk/2012/09/quick-legs-lungs-workout-in-gym.html and No 2 http://mw-pt.blogspot.co.uk/2012/12/legs-lungs-workout-in-gym-2.html

This time we have three exercises, the first two exercises emphasise strength.  One utilising a barbell (or dumbbells), a 30 second hold in the plank position then a burst of cardio utilising a skipping rope to finish.  I'm hoping you can skip, if for some reason you can't then you could body weight skip by pretending, hop to each leg quickly and move your wrists in a circular type motion like your simulating holding a skipping rope. 

Don't forget 5 - 10 minutes of mobility and warm up beforehand.  Drink water frequently and take more rest if required.

This circuit consists of 12 reps of a standing Military Presses with the barbell or Shoulder Presses if using dumbbells.  Followed by a 30 seconds hold in a forearm plank, then skipping continuously for 30 seconds.  During your skipping burst you are aiming for an effort of 8 out of 10. 

After all 3 exercises back to back, rest for 20 seconds if you are an advanced user, 45 seconds if an intermediate user and 60 seconds recovery if you are a beginner.  Repeat this circuit 4 times.  Finish with a cool down and stretches, pay particular attention to shoulders, triceps, lats and legs.

Teaching points - Shoulder / Military Press

Barbell - Take bar safely from rack, hold with an overhand grip just outside of shoulders. Clean to your collar bone.  Stand with feet hip to shoulder width apart, lock out your legs, core engaged / braced, elbows drawn in underneath the bar.  Breathe in to prepare then exhale as you push the bar in a slight arc upwards to an overhead locked out arm position.  Your aiming to push the bar with enough force that it can be held over your base of support or your centre of gravity.  Too much force and it may unbalance you and you will over arch your back, too little force and it will stay in front and the exercise will be ineffective.  Lower back with control towards your chin / collar bone and repeat for 12 reps.  Tempo - 1 second upwards, 3 seconds down.

Dumbbells - More or less as above, except send the weights both upwards and slightly in towards the middle.  Start position, palms facing away, hold weights between ears and chin level.  Lower back towards ears / chin and repeat as above.  Same tempo.

Note:  If you have shoulder problems you may be happier using the shoulder press machine.  If unsure please ask an instructor first.  Or you could do frontal raises instead by lifting the weights upto shoulder height from thighs. 

Teaching points - Plank

Onto the floor, legs together, abs braced, elbows under shoulders or slightly infront (which ever is comfortable for you).  I like to make a 'soft fist', some prefer palms down.  When you are ready take your knees off the floor, so your weight is evenly distributed between your forearms and toes. 
HOLD for 30 seconds.  If you struggle and you feel your hips starting to sag, and your lower back is feeling the load, then pop your knees back down.  This may be an indication that your 'core' is weak, you will need to work on this.  Get an instructor or me to devise a core strength programme.

Skipping, self explanatory.  So over to you, give it a go and let me know your thoughts.

All the best
Amanda

P.S.  Don't forget to keep everyone on the right track for 2013 I'm offering 4 training sessions for just £99!

This deal ends on the 31st January, so what are you waiting for, click the link http://www.mw-pt.co.uk/Contact-Us and I'll be in touch soon

My Post Christmas Pressie................

If you read my Tomato Soup recipe you'll now that I used my hand blender to make it, the soup was still gorgeous only a lot of it went up my white kitchen tiles!  Now my newly acquired Cuisinart SSBIU Soup Maker has stopped that from happening ever again.  It's brilliant, bought it on line from http://www.go-electrical.co.uk/tag/product/list/tagId/174 after trailing around the sales in the cold and wet.  It was a bargain and a much better buy than the deals in the Christmas shops sales.

On the right is a picture of my first soup from their recipe book that I made yesterday.  A velvety smooth, gorgeous 'wild mushroom soup with creme fraiche and chive drizzle'. 

A perfect soup choice as mushrooms are fat and cholesterol free, low in calories and sodium and high in nutrients like Selenium, Potassium, Copper and Vitamin D and B Vitamins Riboflavin, Niacin and Pantothenic Acid.

 

 







I've put down the recipe and method as laid out in the recipe book, but it would work just as well with a pan and hand blender or food processor.  Made 5 servings (the last of which I had for lunch today).

 

Ingredients

15g dried mushrooms

250g button mushrooms, chopped (I couldn't find specific dried mushrooms in Tesco's so used a 175g pack of Exotic mushrooms and made up the rest with some white and chestnut mushrooms)

25g butter

1 tablespoon of Olive oil (I used Coconut oil)

1 large white onion, roughly chopped

2 cloves garlic, crushed (I used 4 coz we love garlic:)

850ml vegetable stock

Salt and black pepper to taste

Handful fresh flat leaf parsley, roughly chopped

 

To serve

4 tablespoons creme fraiche (I used Tesco half fat variety)

3 tablespoons fresh chives, finely scissored

 

Method

If using dry mushrooms, cover with boiling water in a bowl and leave for 15 - 20 minutes to soften.

If making in the Soup Maker set the timer to 20 minutes and the temperature to Low.

Place the butter and oil in the base of the Soup Maker (or a pan), cook for a minute then add the

onions and garlic and saute for 2 - 4 minutes until softened.

Add the mushrooms and seasoning and cook for a further 5 minutes (may need longer in the pan).

Add the stock, cover and simmer until the Soup Maker bleeps (pan version, simmer for another 8 - 10 minutes).

If using the machine, add the parsley and blend on level 1 until smooth.  If making the old fashioned way now is the time to get the hand blender out.  I suggest blending it in batches to save on the mess!

In a small bowl mix the creme fraiche and chives and serve a dollop on each bowl of hot soup.  Eat immediately, we had a little walnut bread on the side.

 

Yum, enjoy.  Look forward to posting another 'soupy' blog soon, this could be the year of the SOUP!!

 

All the best,

Amanda

 

P.S.  To keep everyone on the right track for 2013 I'm offering 4 training sessions for just £99!

This deal ends on the 31st January, so what are you waiting for, click the link http://www.mw-pt.co.uk/Contact-Us and I'll be in touch soon.

 

 



 

 

 



A few tips for Happy Healthy Eating over the Christmas Period

The Bird - Most of the fat is held just under the skin of your bird. If you remove the skin before cooking you could save yourself 50kcals per portion. Pricking your bird and cooking it upside down on a trivet will also help excess fat drain away. Dark meat does contain more calories (as well as nutrients) over white meat. I personally prefer the white meat so would go for breast or crown.

Don't be tempted to coat your vegetables with butter, you could be adding another 25kcals per portion. Instead use a sprinkle of chopped herbs, chives, dill, marjoram, parsley, thyme and rosemary all go really well with hot, just out of the steamer vegetables.

Of course our Christmas lunch wouldn't be the same without the obligatory roast potatoes and roast parsnips. But did you know that by adding some sweet potato and butternut squash you'll reduce the overall GI of the meal.

Try and forget the sausages in blankets, they are a classic addition to your meal, but if you added just two to your meal, you could be taking in an additional 120 plus calories! My alternative to this is the following Sausage meat stuffing recipe that takes less than 15 minutes to prepare and serves 5 - 6 people.

Ingredients

 

·         1 tsp butter

·         1 small onion, diced

·         1 eating apple, peeled, cored and chopped into small pieces

·         225g pork sausage meat

·         100g fresh whole meal breadcrumbs (or half white, half brown)

·         1 sprig thyme, leaves removed

·         1 pinch cinnamon

·         2 tbsp chopped parsley

·         Juice from half a lemon

 

Method  -  Cook the onions in the butter and soften over a low heat without colouring. Stir in the apples and continue cooking until they are just beginning to lose their shape. Remove the pan from the heat and set aside to cool. Combine the sausage meat, breadcrumbs, thyme, cinnamon and parsley. Squeeze in the lemon juice and beat well for about a minute to blend everything together.

Use this stuffing to fill your turkey before roasting, or bake separately in an ovenproof dish, or roll into balls/ patties and cook on a greaseproof sheet. Bake at 180C/gas 4 for about 25 minutes and serve hot, but equally nice served cold on Boxing Day with salad and cold meats.

Lastly Christmas Pud, traditionally served with custard or double cream, instead why not serve it with a couple of tablespoons of Greek yogurt and save up to 50kcals.

Now just a few words on alcohol consumption, as strangely enough it increases during the Christmas period. A recent study showed Britons drink 41% more than the annual average in December. I'm not going to preach too much on this subject, apart from the following;

·        Alcohol is high in sugar - 7 calories per gram, nearly as much as fat which is 9 calories per gram. These calories are 'empty' calories and offer no nutritional value whatsoever.

·        Alcohol cannot be stored; in fact your body sees alcohol as poison. For this reason your body's priority is to get rid of it. While your body is dealing with the alcohol all other processes will be put on hold.

·         Potentially this means anything you eat for the next 8 hours will be stored in your 'fat deposit banks' to be dealt with later.

It's not all doom and gloom, moderation is key. Clear spirits such as vodka, gin and tonic, Bacardi have the least calories. Other options include wine spritzers or shandies. Or why not go mad and a have a 'mock-tail' all the benefits of a 'cock-tail' but without the alcohol. There are some gorgeous ones at drinkaware.co.uk. I would also suggest for every alcoholic drink also have a glass of water to keep you hydrated and help flush out nasty toxins.

 

All that is left is to say have a Very Happy Christmas and A Sensible New Year!

Amanda :)

 

 

 

 

 

No Gym, no fear here's a home workout for over the Christmas period.....

Can't get to the gym, well that's not a problem, all you need is a deck of cards and away we go!  Haven't got a deck of cards I hear you say, still no problem, got paper and pen then make some! No excuses!

Allocate an exercise to each suit, for example;

Diamonds - press up's
Hearts - squats
Spades - Ab Cycling
Clubs - lunges

Shuffle your deck and pick a card, say the first card you pick is the 10 of diamonds, then bully for you that's 10 press up's.  If someone picked the 7 of Clubs do 7 lunges each leg.  Or the person that picks a card everyone would go with the same number, up to you, experiment.  As long as your working and getting a sweat on that's the object of the game.

You could also bring the Joker and the Aces in.  For example;

Joker - high intensity cardio - 1 minute mountain climbers
Ace - high intensity strength - 30 seconds each side side plank with arm held overhead

There are endless variations for the 'Deck of Cards Workout' just use your imagination when it comes to the exercises.  If you have some exercise equipment at home then by all means use them, if not body weight is the way to go. 

Imagine how you'll feel if you are able to get through the whole deck, that's 54 cards.  So what you waiting for, grab that deck and away you go!

Happy holidays!
Amanda

Recipe - Prawn, Mango & Avocado Salad

A perfect light lunch or dinner that is high in essential fatty acid Omega 3, low in saturated fats but high in heart healthy cholesterol lowering monunsaturated fats and is also low in carbs, sugar and dairy free.  This would even make a lovely healthy starter before your Christmas dinner and a change from prawn cocktail!  Serves 4 to 6

Ingredients

2 x 175g packs of Peeled King Prawns
1 x pack of Smoked Salmon slices (optional)
Juice of 1 lime
1 large mango, cut into cubes
2 medium avocados, sliced
1 red onion, finely chopped
A selection of green leaves such as rocket, spinach and watercress
1 small red or green chilli, de-seeded and finely chopped
A handful of fresh chopped coriander leaves
Black Pepper and a dash of olive oil to taste

Method

Prepare the prawns by de-shelling and de-veining if needed. Rinse them under the tap, dry then place in a bowl and sprinkle the juice of half the lime over them.  Leave to stand while you prepare the salsa. 

Combine in a mixing bowl the mango, red onion, chilli, coriander and juice from the remaining lime.
Arrange your plates with several slices of smoked salmon (if using), top with a hanful of leaves then add a spoonful or two of the salsa.

Top this with the slices of avocado and king prawns.  A twist of black pepper and a drizzle of olive oil and your plates are ready to serve.

An addition especially if you love fish, would be to cook, cool then flake a salmon fillet into the salsa mix, delicious!

Enjoy, and a Very Happy Christmas to you all!
Amanda

I did try and get a little arty with the balsamic glaze, you can tell I was never that good at art!  Also went a little over on the prawns and avocado, but what the heck their good for you!

Workout Tools - Resistance Bands

An essential bit of resistance kit that can be easily used at home or packed away in your suitcase for your holidays is the resistance band.  There are different varieties, some may just be a length of elastic (often latex) and some are tubing made from rubber or a synthetic material that can also have handles.  Some also come with a door attachment and wrist and ankle attachments.  So there really is no excuse for not being able to do some resistance exercise.

I have bought an assortment of bands over the years, but I have probably got the most use out of my 12 piece tubing kit from physiosupplies.com.  Click the link to check out their product range.
http://www.physiosupplies.com/index.html

It has 5 different strengths of band from easy yellow, through to red, green, blue to black being the strongest.  It comes with two detachable soft grip handles and two wrist or ankle straps.  Along with the door attachment and a DVD. 

There are lots of ideas on the DVD and you can easily progress the resistance of the bands by going up a level if you feel you aren't being challenged enough.

Here's a workout routine to do at home or in the gym, making sure the band is secured around something secure of course.  Before commencing do 5 - 10 minutes mobility and warm up to prepare your joints and increase your body temperature.  Your aiming for 4 circuits of 12 - 16 reps of each exercise.  Remember to stretch afterwards. 

For the first two exercises use the door attachment on the side of your door.  For the next two exercises have the door attachment at the bottom of your door, and the last one you don't need it.

Chest Press (face away from your band)
Row (face towards your band, do the reverse of the above exercise)
Low to High Woodchop (face side on to your band, hold one handle in both of your hands and pull it diagonally across towards your outside shoulder)
Reverse Lunge to High Knee Drive (attach one of the ankle straps, strap this around your ankle.  You should be facing away from your band.  You may need to walk out a little so you have some resistance.  Start with a reverse lunge then maintain your balance and drive your knee forwards).
Shoulder Press (door attachment not needed.  Place the band under one foot, take the handles behind you, your palms should be facing forward.  Action, push both arms upwards and slightly inwards overhead.  Come back down to ears/chin level then repeat).

Sounds relatively easy, but bands can be quite deceptive, give this a shot and let me know your thoughts.

Till next time, all the best

Amanda
www.mw-pt.co.uk