Category

Health

Lunch Options.

By | Health, Heathy Eating, Recipe, Weightloss | No Comments

One of the most common things I hear as a PT is that clients do not know what to have for lunch, especial if it’s something to eat at their desk. So below I have put together some options which are super-fast, easy, healthy and can be pre-made and taken to work.

Lets talk about portion size – When clients do not see the weight loss they are looking for, sometime it’s not the food they are eating but the amount or in other words the portion size is too big. Please see the diagram below to help guide you on portion size

 

 

 

Chickpea Salad

Ingredients

  • Half a can of Chickpeas
  • Cupped hand of chopped cucumber.
  • Cupped hand of Peppers
  • Cupped hand of Red Onion
  • Cupped hand of Olives
  • Cupped hand  of Feta cheese

 

Method

Take the half and can of chickpeas and mix in a bowl with the Chopped cucumber, Peppers’, Onions, Olives. Pour into a container you can take to work (Tupperware or similar) then crumbled a small amount of feta cheese on top. Dress with olive oil, salt, black pepper, and optional balsamic vinegar.

 

It should look something like this.

 

 

Stuffed Pitta bread

 

Ingredients

  • Pitta bread
  • Palm size of  Your choice of protein filling (chicken, tuna, ham, beef)
  • Cupped handful of chopped fresh Tomatoes
  • Cupped handful of Lettice
  • Cupped handful of Cucumber
  • Finger tip Mayo

 

Method This is a fast health lunch option ideally made fresh if you have access to a toaster. Lightly toast the pitta and cut down one side. Add in a light amount of mayo down one side, add in the meat/fish and then salad options.

 

It should look something like this depending on your chosen filling

 

 

Beets Tuna Salad

Ingredients

  • Tin of tuna
  • Cupped handful of Baby tomatoes
  • Cupped handful of Red onion
  • Cupped handful of cucumber
  • Cupped handful of chopped beetroot
  • 2 Cupped handful of baby leaf spinach or lettuce

 

Method Take the tin of tuna and tip into a bowl. Mix in chopped beetroot, cucumber and red onion. Place some lettuce or baby leaf spinach onto a plate or in Tupperware if taking to work. Pour the contents of the bowl over the lettuce/spinach. Them place chopped tomatoes on top. Dress with olive oil, salt and black pepper. (Option to crumble a small amount of feta cheese over the top)

 

It should look something like this

 

 

Spinach Chicken Avocado Salad

Ingredients

  • Cupped handful of Baby tomatoes
  • Cupped handful of cucumber
  • Cupped handful a chopped Avocado
  • 2 Cupped handful’s of baby leaf spinach
  • 1 x chicken breast

 

Method- Take one chicken breast and chopped it up into small chunks. Mix in a bowl with baby spinach leaves, cucumber, tomatoes and half an avocado. Then Grate a small amount of parmesan cheese/fetta cheese on top. Dress with olive oil, salt, black pepper and optional balsamic.

 

It should look something like this

 

 

 

Tuna Wrap

Ingredients

  • 1 x tin of tuna
  • Cupped handful of chopped fresh tomatoes.
  • Cupped handful of chopped red onion.
  • Cupped handful of Sweetcorn
  • Cupped handful of chopped avocado
  • Teaspoon/finger tip of mayo
  • Cupped handful of shredded lettuce

 

Method Mix a can of tuna with chopped tomatoes, red onion, and olives in a blow with a small amount of Mayo. Place into the center of the wrap and place shredded lettuce on top, then roll. Option to heat the wrap in microwave for 30 secs before making.

 

It should look something like this.

Vegetable Soup Recipe

By | Health, Heathy Eating, Recipe | No Comments

This is an extremely easy vegetable soup recipe, with no weird ingredients or time-consuming methods. I would recommend making a batch of this and keeping it in the fridge as a lunch/snack option.

Ingredients

  • 2 tablespoons of olive oil
  • 1 can of chickpeas
  • ½ chopped onion.
  • 3 stalks of celery
  • 2 cloves of garlic
  • 4 cups of vegetable broth
  • 1 can of chopped tomatoes
  • 4 carrots
  • 2 handfuls of soybeans
  • Salt to taste
  • 1 teaspoon of ground black pepper

 

Method

Heat olive oil in a large pot over medium heat. Cook and stir onion and celery in hot oil until onion is softened, this takes about 5 minutes. Add garlic into the onion mixture, cook and stir until fragrant, 2 to 3 minutes more. Pour vegetable broth and chopped tomato into pot. Simmer for about 10 minutes. Stir carrots and chickpeas and simmer until carrots are tender, 10 to 15 minutes more. Add edamame into the soup and continue to simmer until all is tender. About 5 to 10 minutes more. Season with salt and pepper.

 

 

It should look something like this.

Arbrook PT News

By | Bootcamps, Bootcmamps, Exercises, Fitness News, Health, Nutrition, Pelvic Floor Muscles, Personal Trainer, Personal Training, Pilates, Post Pregnancy, Pregnancy | 12 Comments

Arbrook PT has new trainers in the Guildford and Woking Area Robb Sheridan and Neil Yeates.

 

About Neil and Robb 

Neil Yeates is covering the Guilford Area/Ripley and is an experienced Personal Trainer and Strength & Conditioning coach,  with a 1st class honours degree in Sports Science.  He has worked in elite sport with national and international athletes both in the UK and abroad and is currently studying for a master’s degree in Kinesiology. Alongside his experience in sport, he has worked extensively in weight management, injury and movement rehabilitation, and has a keen interest in the psychology behind beginning or adhering to regular exercise.  Neil enjoys keeping up to date with current research and using this in his practice to achieve great results.  He has played football in the UK and abroad, alongside competing in boxing, athletics and endurance events.

 

Robb Sheridan  is covering the Woking/Chobham area has been a Personal Trainer since 2009 helping his clients reach their goals in the most enjoyable and efficient way. He trains his clients in fun, effective and varied ways to keep it interesting for the client to stay motivated while achieving their targets. As a footballer playing at a semi-professional level and competing in Fitness physique competitions he knows what it takes to get to where you want to be but equally understands balancing training and nutrition with your lifestyle is key to securing a long term impact.

 

February can be a very hard month to stay on the fitness wagon, a personal trainer can help you keep on track and get you those results faster. We now cover the Guliford and Woking area so to book a free initial consultation click here

Weight loss in January – Getting back to Exercise

By | Exercises, Fitness News, Health, Personal Trainer, Personal Training, Weightloss | No Comments

Weight loss in January

It is so easy to gain weight over Christmas and then not loose it in January. If you have over indulged this year, you are not alone. It is very easy to do, if you ate just one mince pie every day in the lead-up to Christmas without compensating with extra exercise, you would be up to a 1 KG heavier by January.

The most common Christmas mistakes which pile on the pounds..

Going to the Christmas party hungry

Stopping the exercise

Overindulging too early in December

Buying too much food for the week

Eating too much processed food

Trying everything on offer

Too much alcohol

Letting Christmas habits go on till until January

Choosing high-sugar snacks

Developing an “all or nothing” attitude to eating

One-off indulgences do not cause weight gain; weight gain is caused by gradual, sustained increases in food intake, or dietary habits that develop and support higher food intake each.

Sometimes it hard to get back into exercise after January and even harder sticking to it. For help, motivation and advise you can always used a Personal Trainer and they are not as expensive as you might think. Click here for help

We have also expanded in to the following areas..

Ascot, Chobham, Woking, Twickenham, Richmond, Sunbury-on-Thames and Hampton. 

Reducing your tummy after pregnancy

By | Fitness News, Health, Nutrition, Pelvic Floor Muscles, Personal Training, Pilates, Post Pregnancy, Pregnancy, Weightloss | No Comments

Exercises After Pregnancy – 3 Exercises to get you started!

Getting your body back after having a baby is not as hard as you might think. Research shows that starting a regular exercise program soon after giving birth is not only good for your overall health, but may also help reduce the risk of postnatal depression.

Every pregnancy and labor is different, so it’s important to check with your doctor before engaging in exercise after giving birth. If you experience any adverse effects when exercising you should stop and contact your doctor.

Below are a few things you can do the ready your body for exercising

Walking

It may not sound like much of a workout, but walking is one of the simplest ways to ease into a fitness routine after giving birth and you can take your new bourn with you, initially in a pram and them in a carrier to give you extra weight.

Kneeling Pelvic Tilt

This exercise helps tone your tummy and strengthening your abs can also relieve any back pain.

Start on all fours, toes touching the floor behind you, arms straight down from your shoulder line, palms touching the floor. Your back should be relaxed and straight, not curved or arched. As you inhale, pull your buttocks forward, tilting your pelvis and rotating your pubic bone upward. Hold for a count of three, and release.

Pelvic Bridge

Strengthens the transverse, buttocks and lower back.

Lie on your back with feet hip-width apart, knees bent. Inhale, then exhale as you draw your abs up and in toward your spine. Tilt your pelvis up, lifting your hips off the floor into a bridge. Slowly lower down to starting position.

Personal Training and Bootcamps or The Gym

By | Bootcamps, Exercises, Fitness News, Health, Nutrition, Personal Training, Post Pregnancy, Weightloss | No Comments

Most gyms in my area charge between £85 and £120 per month to be a member, this is good value for money for someone like me. I love exercise, I’m motivate to do it and I don’t feel intimidate by the sweaty gym environment but I’m in the minority. Most people don’t like exercise, don’t enjoy it, are not motivated to do it and find the gym an awful place to be. This would probably explain why £37 million pounds is wasted per year on unused gym membership in the UK. That’s  37 million pounds spent on NOT exercising.

Personal training is not cheap but it is also no longer considered as a luxury just for the rich and famous. More and more people consider £500.00 spent with a mobile PT is a better investment in their health than a gym membership. Also more and more people are combining this with Outdoor Fitness sessions commonly known a Bootcamps and yes this would be slightly more expensive BUT you are paying for actually exercising and also getting sound advice on nutrition and how to do exercise in the comfort of your own home.

What personal trainers hear the most from long term PT clients is “this is the 1st time since school that I have constantly exercised for over a year” and that is because personal trainers not only offer consistency, encouragement and advise, they also show you how to do it on your own.  It’s also much harder to get out of your PT session than your gym visit. A personal trainer will notice if you don’t show for your PT session or you miss their Bootcamp – the gym won’t the only time they gym notices is when you try to cancel your membership.

Can you recommend a Personal Trainer? What our clients say…

By | Exercises, Fitness News, Health, Nutrition, Pelvic Floor Muscles, Pilates, Post Pregnancy, Pregnancy, Weightloss | No Comments

“Nina has taken me from being someone who had never willingly exercised to someone who can’t imagine not doing so. In my first session, I couldn’t even do a star jump and now I go running by choice. She has a gift that is rare in personal trainers in ensuring you work harder than you would do yourself but not so hard that you want to quit! I always look forward to our sessions and would wholeheartedly recommend Nina to anyone.”

 

“A friend recommended Nina to me after I had had my 2nd baby. I had 4 months to get my figure back before my wedding day. I had no confidence and no clue how to lose the weight. I saw Nina twice a week. She designed a program for me that not only worked but that I really enjoyed, she also gave me sound nutritional advice. It was very convenient to see Nina as I could take my son along to the workouts so there was not the hassle of arranging or paying for childcare. Nina has a wealth of knowledge and experience and I would recommend her to anyone and everyone”

 

“Clare has been amazing, her motivation and encouragement has taken me from a frumpy size 14/16 mum down to a healthy size 10/12. I can now ware Jeans and sleeveless tops and feel the best I have felt in years. Not only have I dropped a few dress sizes I’m sleep better and feel rested when I wake up.  It has honestly been life changing.”

 

“Steph’s Pilates sessions have really helped me; I was told by my doctor that I should be doing Pilates to strengthen my pelvic floor muscles. I did not want to go into a group session as I had not done Pilates before and so I wanted some 1 -2-1 Pilates training to give me to confidence to go into group sessions. Steph is a great teacher who has taken me from a complete beginner to a confident intermediate; I would recommend her to anyone and everyone.”

Regular exercise can help reduce stress

Regular exercise can help reduce stress

By | Exercises, Health | No Comments

Regular exercise can help reduce stress

Being under pressure is a normal part of life. It can be a useful drive that helps you take action, feel more energized and get results. But if you often become overwhelmed by stress, these feelings could start to be a problem for you and can cause weigh gain.

Follow our 10 simple tips to help manage and reduce your stress levels.

  1. Avoid Caffeine, Alcohol, and Nicotine.
  2. Indulge in Physical Activity.
  3. Get More Sleep
  4. Try Relaxation Techniques
  5. Talk to Someone
  6. Keep a Stress Diary
  7. Take Control
  8. Manage Your Time
  9. Learn to say No
  10. Rest when you are Ill

To book a personal trainer click here