Tag Archives: personal training

Last week I ordered a butternut squash on my online shopping and this 1.7kg behmouth turned up!  I had planned having it roasted with chicken but it was so big I decided to turn it into a soup for lunch. It is an excellent source of vitamin A and C and good source of vitamin E. Surprisingly enough it is also a source of Omega 3 and Omega 6 fatty acids (not as much as fish or flaxseed but if you are not taking a supplement every little helps)

  1. Turn on oven. Mine is a fan one and appears to have nuclear tendencies but 170 would probably be good.
  2. Cut squash in half lengthways.
  3. Mix 2 tablespooons of olive oil or coconut oil with 1 teaspoon of garlic (I am very lazy and use jar garlic, if you are not then I would crush about 2 cloves)
  4. Baste the tops of the squash with the oil
  5. Add a sprig of rosemary and sprinkle paprika all over
  6. Butternut Squash Soup - Whole Life Fitness

  7. Bake for about 45 minutes  or until a knife goes in easily, again oven dependent.
  8. Boil a pint of chicken stock, if you have home made it will taste better (after having a roast just boil the carcass with some water for a couple of hours, strain and then freeze)
  9. Remove the rosemary (I find it too overpowering)
  10. Butternut Squash Soup - Whole Life Fitness

  11. Scrap all the squash into the boiling chicken stock and simmer for about 20minutes.
  12. Butternut Squash Soup Farnham

  13. Use a handblender to blend the ingredients of the saucepan and there you go gorgeous butternut squash soup with a little bit of a kick from the paprika.

P.S I love coconut so if you want add roughly 50g coconut cream to the pint of chicken stock. Also test whilst the soup is cooking and add more paprika/chill if you want a real kick.

I was asked the following question after my (slightly ranty) post about celebrity trainers and weight training.

"I’ve never thought about lifting weights. How does one get started, and how do you work into a cardiovascular work out?"
...continue reading

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If you have arthritis in the knee you have probably been told you can't do squats & lunges, which are traditional exercises to strengthen the quadriceps (muscles on front of thigh). Yet having strong quadricep muscles can help with the arthritis as  stronger muscles provide better support to the joint. So what can you do? ...continue reading

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This post is going to talk me out of business but it was bought to my attention that not everyone is aware of what their GP can offer them in regards to support to increase physical activity.

The GP Exercise Referral scheme allows doctors and other health professionals to refer people who would benefit from an increased exposure to physical activity to a local leisure centre for a reduced price. ...continue reading

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Someone has tweeted me and asked how they can get back into their exercise routine after being on holiday. This is something I am asked a lot, people use a holiday as a motivational tool to do exercise, therefore when the holiday is over why bother continuing?

I feel people should use whatever method works for them to get themselves moving but as well as short term (1 month) and medium term (1-6 months) goals (such as looking good on holiday) it's wise to plan long-term ones as well. You can use the fulfilment of short term goals to contribute to the achievement of long term goals and therefore continue to exercise and eat healthily all year long.

A long-term goal is generally set over a course of a year, so this is where the big numbers start to come into play. In my SMART blog post I stated it wasn't a good idea just to say "I want to lose weight" it needs to be measurable so I suggested

“I want to lose 6 pounds in the next 6 weeks, I will do this by cutting down on portion size and exercising 3 times a week”

This would be your short-term goal. Your long term goal might be to lose 2 stone and as a long-term goal that would be fine. If you just wrote I want to lose 2 stone then it might seem daunting from the outset.

From a fitness point of view I know someone who currently has a long-term goal of the Great South Run which is 10 miles, however her short and medium term goals include finishing the couch potato to 5K training programme and then participating in several 5K and then 10K runs. The short/medium term goals help make the long-term goal achievable.

Ok so that's the science bit, and most of the time it works. But what about the times you just can't be bothered whatever the long term goal maybe?

Well here are some ideas that might help those 'whatever' days:

  • Put on work-out clothes when you get up
  • Schedule it in diary
  • Ring a friend and get them to join you for a walk/run/swim. You may not exercise as intensely due to chatting but at least you are moving.
  • Write down how it feels AFTER you have exercised and stick it somewhere you can see it
  • Allow yourself a treat after you have exercised. This doesn't have to be food related!

Thinking positively helps, instead of thinking oh that exercise session is going to make me feel hot, sweaty and may hurt (in a good way!) think about the benefits you will be getting.  When you exercise endorphins are released which are the body’s natural feel good chemicals and therefore boost your mood naturally. So next time you are in a bad mood and can't be bothered to exercise think about the fact exercise might be the cure!

I would love to hear any motivational tips or tricks that you use.

I hope you have found this article informative. If you have any questions on this article, or any questions about exercise please post a comment. By subscribing to this blog you will be informed of any new articles. You will not receive any spam email.

So how many of you have heard of the 7 Ps?

Proper Planning and Preparation Prevents Piss* Poor Performance

Well this thought popped into my head yesterday as I entered the gym and realised I hadn't planned what I wanted to do and how I was going to achieve it. I dithered over the running machine before deciding I wasn't wearing the correct clothing. I then hovered over the weights before remembering I had done resistance the day before. Finally I settled on the cross trainer and spent 2-3 minutes trying to decide on the programme. So of the 45 minutes I had in the gym I had already spent 10 minutes trying to work out what I was going to do. What a waste of my precious gym time.

For some people time is not an issue but that doesn't mean you shouldn't spend 5 minutes planning what you are going to do in your session. When you are exercising you want to be focused on the task not wondering what you will be doing next. Whilst planning ask yourself how this is going to help you achieve your goals, whether that is walking 3K or running 10K  (see SMART goals on help how to set goals).

In addition to planning on what you are going to do plan when you are going to do the session. You are more likely to stick to an exercise routine if you plan ahead and write it down in your diary. Your health should be a priority and worthy of scheduling.

Make the time you exercise count.

Would love to hear how you plan and then stick to your exercise routine.

*apologies for the swearing.

I hope you have found this article informative. If you have any questions on this article, or any questions about exercise please post a comment. By subscribing to this blog you will be informed of any new articles. You will not receive any spam email.

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Firstly apologies I didn't blog in December, life got a little busy. I hope you all had a great time at Christmas.

Secondly Happy New Year 2012, I wish you much love, happiness and laughter. I hope if you made some new years resolutions you made them S.M.A.R.T

Thirdly isn't New Year a rubbish time to make resolutions pertaining to food and exercise? It's cold and wet outside!  Therefore today I am going to discuss how to keep those new years resolutions of eating healthily and moving more. ...continue reading