Vegetable Nutrition Facts

Posted on August 27, 2012 by Barnsley Personal Trainer

Why should we have a diet rich in vegetable nutrition?

What are the health benefits of vegetables?

Vegetables, like fruits, are low in fat but contain good amounts of vitamins and minerals. All the Green-Yellow-Orange vegetables are rich sources of calcium, magnesium, potassium, iron, beta-carotene, vitamin B-complex, vitamin-C, vitamin A, and vitamin K.

As in fruits, vegetables are also home for many antioxidants that; firstly, help the body protect from oxidant stress, diseases and cancers, and secondly, help the body develop the capacity to fight against these by boosting immunity.

In addition, vegetables contain soluble as well as insoluble dietary fiber known as non-starch polysaccharides (NSP) like cellulose, gums, mucilage, pectin…etc, that absorb excess water in the colon and retain good amount of moisture in the fecal matter, thereby helps its easy passage out of the body.

For a list of vegetables along with their nutrition facts and health benefits click here: http://www.nutrition-and-you.com/vegetable-nutrition.html

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The Healthy Habit Of Lean People

Posted on August 24, 2012 by Barnsley Personal Trainer

People that care about the way they look put preparation into looking that way. They prepare their food the night before or first thing in the morning. Even if they don’t need to prepare their food they will more than likely know what they will be eating for the day ahead.

The healthy habit of lean people is thinking ahead and preventing situations that could lead them in the wrong direction towards getting lean.

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Barnsley Boot Camps

Posted on August 21, 2012 by Barnsley Personal Trainer

Boot Camps
Small groups limited to just 3 people held in our private studio in Barnsley.

Get Results
Reduce body fat & improve body composition, increase energy, improve flexibility, get stronger, excel at any physical task!

We use a wide variety of functional exercises. Our classes are constantly varied so you don’t get bored.

Time Saving
Achieve more than your regular gym visits.

Motivational
More of a benefit for you then just being a number in a HUGE group or training by yourself!

Affordable
Small group training is an affordable way to get all the benefits of using a personal trainer. Classes are with a personal trainer with 10 years experience.

Rates
4-Week Package
£100 = 2 classes a week
£150 = 3 classes a week

Times
Morning and evening classes are available including Saturday mornings. Times slots are limited so please don’t delay.

Who With?
Train with friends, family or put your name forward to join a group. Minimum number of 2 people per class.

Rewards
All participants will be encouraged to record body measurements and body weight. The most successful will receive prizes every month.

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The Cereal Bars That Aren’t Healthy

Posted on August 20, 2012 by Barnsley Personal Trainer

The ‘healthy’ cereal bars that contain more sugar than a can of cola and as much fat as cheese.

Read more: http://www.dailymail.co.uk

How to make your own ‘healthy’ cereal bars
Ingredients:
1/2 cup slivered almonds

1/2 cup pecans

1/4 cup almond or sesame seed
1/4 cup unsweetened shredded coconut

1/4 cup almond butter

1/4 cup coconut oil
1 tsp. pure vanilla extract
1
1/2 tsp. of raw honey

1/4 teaspoon sea salt

1/2 cup dried cranberries or blueberries

Method: Continue reading →

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Weight Training Reduces Diabetes Risk

Posted on August 17, 2012 by Barnsley Personal Trainer

Weight training helps to prevent type 2 diabetes in men, research suggests.
Researchers found regular weights reduced the risk by up to a third, in the study of more than 32,000 men published in the Archives of Internal Medicine journal.

BBC News Health

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Curried Banana Chicken

Posted on August 14, 2012 by Barnsley Personal Trainer

Bananas and curry powder combine to make a delicious and nutritious main course.
This recipe is proof that simple ingredients make unbelievably flavourful food. This one is just a mixture of spices and a few other key ingredients to make a richly flavourful sauce.

Ingredients:
1 chicken, cut into pieces
2 tbsp. coconut oil
2 bananas
1 tbsp. lime juice
1 chicken broth

Curry Powder:
½ tbsp. coriander seeds
½ tbsp. cumin
½ tsp. mustard seeds
½ tsp. black peppercorns
¼ tsp. cinnamon
1 clove
½ tsp. fennel
1 tsp. turmeric

Directions:
Heat coconut oil over medium heat.
Brown chicken pieces.
Add remaining ingredients and simmer until chicken is done, 15-20 minutes.

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Intermittent Fasting

Posted on August 12, 2012 by Barnsley Personal Trainer

Over the last few months I’ve been experimenting with intermittent fasting. There are some amazing benefits as discussed in the latest BBC documentary. But most fasting is horrible and unsustainable, who wants to wake up feeling hungry and going to bed starving? I’ve found a way of making it more bearable by doing it a little different. The strategy I’m talking about will soon be available as one of the options on Photo Diet.

What is Photo Diet?
Photo Diet is a one-on-one service to help you modify your diet until your target is met. We do this in a way that is convenient for you with our support via email.

We feel this offers a personal service beyond that provided by conventional diet plans or weekly meetings run by diet clubs.

All you have to do is take photos of your meals and send them to us and we advise you.

The launch date of Photo Diet will be announced soon.

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Bulgarian Split Squats

Posted on August 9, 2012 by Barnsley Personal Trainer

This exercise is very difficult to do correctly. It’s the ultimate exercise for anyone wanting to sculpt and tone his or her glutes.

Start by standing with feet shoulder width apart, like you’re going to do a squat. Place one foot on the bench, 2 feet behind you and stand on the front foot.

Lower your body until the front leg is parallel to the ground.
 Keep your back upright (90 degrees) and abs braced (like taking a punch to your gut).

From the parallel position in the exercise return back up to the top position. You’re knee on the working leg should be slightly unlocked in the top position. Repeat for a selected amount of reps then change legs.

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Diet Survey

Posted on August 6, 2012 by Barnsley Personal Trainer


Please take the time to fill out our survey.

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Are You Too Busy To Exercise?

Posted on August 1, 2012 by Barnsley Personal Trainer

Staying active is one of the best ways to improve health and fitness. Squeezing in exercise routines in a busy week can be challenging. When faced with time constraints and unable to meet the weekly physical activity recommendations it is best to break your exercise routines up into 10-minute segments.

Research has found that three 10-minute sessions of brisk walking a day were just as effective at lowering blood pressure as 30-minutes of brisk walking in one go.

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