Not everybody likes to drink alcohol, but if you do like to have a tasty tipple from time to time then the best advice a personal trainer will give you is not to over do it. Alcohol can really disrupt your body when it comes to burning fat and it is also really high in calories. 

The other thing about drinking to excess is that it can often end up in poor food choices. Many of us have been there at one point or another, so we know how easy it is to succumb to something unhealthy after a couple of drinks.

Always consume water in between drinks to make sure you remain hydrated.

There is a lot to be said for being prepared. If you know that there is going to be a buffet or a large meal, try and have a light snack beforehand so you are not ravenous when it comes to the main event. This will help you to make sensible choices about what you eat. On the other hand, if you are going out for a staff party that does not involve a sit down meal, then try to eat a small meal before you leave for the event. That way you will be in a better position to avoid unhealthy bar snacks or end up with a fast food option to keep you going.

Preparing meals in advance can be a great way to keep up healthy food choices when you are on the go.

There are many reasons to hire a personal trainer, but let’s expand on our 5 key benefits:

• Personalised Workouts: Our Personal Trainers will create customised workout plans for you based on your goals, current fitness level, and schedule. This ensures that you always enjoy training and are always working towards your goals.
• Motivation & Support: We’ll be there to motivate you when you don’t feel like working out, and ensure you train hard to reach your goals faster.
• Education & Long-Term Knowledge: Our personal trainers can teach you about proper form and technique, which can help prevent injuries. They also focus on many of the exercise and nutrition principles that you’ll require to reach your goals.
• Tailored Nutrition Advice: We will ensure that you’re making healthy food choices which are conducive to your goals. We can also provide recipes and meal ideas to help you hit your daily calorie targets.
• Efficient Use Of Time: Our Personal Trainers come to you eliminating the need for you to travel. We also structure each training session to utilise the time that we have together so that you get the most out of each session, ensuring maximum productivity and Results

The number of personal training sessions you should have each week depends on your goals, fitness level, and schedule. For beginners or those with specific fitness objectives, 2-3 sessions per week is often ideal. This frequency allows for consistent guidance, proper recovery, and noticeable progress. For those aiming for accelerated results or requiring extra accountability, more regular sessions—4-5 times per week—can be transformative.

Frequent sessions ensure a higher level of intensity, improved technique, and faster adaptations to training. Additionally, working with a trainer more often can help build a sustainable routine, as you’re constantly motivated and supported. Whether you choose fewer or more frequent sessions, consistency is key, and our trainers at Recipe For Results can help you strike the perfect balance.

Myth 1: Eating fat makes you fat. 

This is one of the most common nutrition myths out there. While it is true that eating too much of the bad fats can lead to weight gain, the right kind of fats are actually essential for maintaining good health. 

Saturated fats are the ones to be avoided. 

Unsaturated fats are the kind found in things like nuts, oily fish and avocados – these are the sort of healthy fats that you should try to include in your diet.

Myth 2: Eating late at night will make you gain weight.

This isn’t necessarily true. Eating late at night does not automatically result in weight gain. That being said, it is not a great idea to eat a big meal soon before bed. 

Aim to eat at least three hours before bed to give your system a chance to do the hard work before you sleep.

Myth 3: You should avoid carbohydrates.

Carbohydrates are not bad for you. Too many carbohydrates can be, however.

There are many diets out there at the moment that call for a complete removal of this food group. Carb-free diets can be really effective for weight loss, but they can be pretty extreme on a day to day basis. The truth is that, unless you’re looking to lose weight at a rapid pace, carbohydrates should form part of a balanced diet. 

Fitness enthusiasts and people on personal exercise plans should really look to include healthy carbohydrates in their diet. 

Myth 4: Eating low-fat foods will help you lose weight.

Low-fat foods often contain added sugars to make up for the taste that is lost when fat is removed. These added sugars can lead to weight gain rather than weight loss. 

It is also questionable whether low fat options are good for your health because many of the good fats are removed from the product.

If you are looking to lose weight then it may be better to look at adjusting your diet, instead of choosing “low fat” options. 

Myth 5: You need to take vitamin supplements for optimal health.

Vitamin supplements can be beneficial when there is a specific deficiency or an identified risk factor. However, taking vitamin supplements for the sake of it is not strictly necessary for good nutrition.

Vitamins certainly should not replace a healthy balanced diet. The truth is that most people can get all the vitamins and minerals they need by eating a range of fresh fruit and vegetables.

If you would like to explore the benefits of vitamin supplements then you should probably talk to a doctor or dietician to discuss what is best for you.

What Are The Long Term Health Trends in the UK?

The general health of the population is declining. For example, in the past 20 years there has been a dramatic increase in the number of people suffering with lifestyle-related ailments like obesity and diabetes. 

The problem with this trend is not just that it affects the quality of life for the people who are suffering. It also places increasing strain on public services such as health care and social care. 

If more people are using public services because of avoidable health problems relating to lack of exercise, then there are less resources available for everyone. This is one of the reasons the government is so keen to get people moving.

What Exercise Does The Government Recommend?

When it comes to exercise, the government suggests that everybody should engage in some physical activity on a regular basis. Ideally half an hour per day if you can. 

It doesn’t matter what you do, just any activity that increases your heart rate. If you’re into solo pursuits like running, cycling, or lifting weights, that’s great! Aim to do them as often as you can, while also making sure to have proper rest and recovery. These sorts of high intensity activities can be great for maintaining good cardiovascular fitness. They also help to maintain your overall conditioning too – a great thing to try and maintain, especially as we get older.

If the idea of pounding the pavement on your own does not appeal to you then there are a whole host of team activities that can be just as beneficial for your health. You may enjoy things like football, hockey or wheelchair basketball. Team sports are fantastic for getting the blood pumping, plus the social aspects are also good for your spiritual and emotional wellbeing too. With more adults reporting loneliness and mental health issues, finding an activity that also has a social element can enrich the lives of people in more ways than just the physical. 

Where Can You Find More Information?

The government website is a great place for general advice, but many of our clients have come to us because they wanted to have an exercise plan tailored to their individual needs. If this sounds familiar then we can help you find an exercise programme that includes activities that have a good chance of improving your health. A personalised exercise plan can be a great way to set yourself up for success over the long term. We will give you exercises to suit your specific needs, and we can also give you diet advice or a meal prep plan to support your new exercise regime.

Drink More Water

Drinking more water can work wonders. Not only does proper hydration keep your body functioning properly, but it also boosts energy and brain function.  

The other thing to consider is that by drinking more water, you can actually end up drinking less of the stuff that can be bad for you. Things like caffeinated, or sugary drinks. Not only do these sorts of fluids have lots of hidden calories, but teas, coffees and sugary drinks can actually have a dehydrating effect. 

Get yourself a BPA-free water bottle and try to track the amount of water you drink throughout the day. 

Make Your Life As Easy As Possible

We have built a business out of helping busy people improve their health and wellbeing. We know from experience that life often gets in the way! It is day-to-day stuff, like trying to prepare a healthy meal after a long day at work, or grabbing something unhealthy because you didn’t have time to sort breakfast. 

There is a simple solution: plan ahead to make sure you’ve got the right things around you! 

Work Out Your Meals

At the start of your 28 day diet challenge you should work out the sort of meals that you like to eat. Think about healthy and nutritious dishes that you will be happy to have over the next month. It is recommended that you try to eat a balanced diet that includes fresh fruits and vegetables, as well as enough protein and carbs to keep you moving forward.

Ideally you should be eating the right sort of portions for your caloric requirements too. A hearty meal doesn’t have to be MASSIVE. We’re not really for diets that restrict your enjoyment at Recipe for Results, but it is really easy to overeat so watch your portion sizes.

Go For Convenience 

A lot of the food industry is built around convenience. Unfortunately, convenient options are often the most unhealthy options. 

It is really simple to batch cook meals at home. There are loads of easy to cook recipes that can be refrigerated or frozen for later. If you aren’t the best chef, but would like to have healthy and convenient meals then you should check out our meal prep services. 

Do Your Research 

There is so much information out there online, some good and some a little more extreme. Take a bit of time to research different diets, fitness plans and healthy activities. Talk to people who have been on their own diet journeys and try to learn from their experiences. The main thing to look for is something that will work for you, because that will be key to your success! 

Get Some Support!

The 28 day diet challenge can be a great way to start forming the long-term habits you will need to succeed. It is a bit of a kick starter! 

We are big on helping people help themselves and there are loads of resources on our blog. If you would like any further help or advice on getting started then we are more than happy to discuss a diet plan for you. We also offer online personal training to help people get started on their health and fitness journey. 

Ingredients:

-1 whole wheat or multigrain sandwich thin

-2 tablespoons hummus

-1/4 cup roasted red peppers

-1/4 cup cucumber slices

Instructions:

1. Spread the hummus on one side of the sandwich thin.
2. Top with roasted red peppers and cucumber slices.
3. Enjoy!

This is a great way to start the day, especially if you’re on the go. The turkey bacon provides plenty of protein, and the egg whites add some extra nutrients.

Ingredients

2 slices of whole wheat bread

1 slice of cheese

3 strips of turkey bacon

2 egg whites

Instructions

1. Preheat the oven to 350 degrees Fahrenheit.

2. Toast the slices of bread in the oven for about 5 minutes, or until they’re lightly browned.

3. Meanwhile, cook the turkey bacon in a frying pan over medium heat until it’s crisp.

4. Once the bacon is cooked, remove it from the pan and let it drain on a paper towel.

5. In the same pan, cook the egg whites until they’re firm.

6. Assemble the sandwich by placing the cheese on one slice of toast, topping it with the baconand egg whites, and then topping it with the other slice of toast.

7. Enjoy!

This meal is both tasty and nutritious. Salmon is a great source of protein, and quinoa is a complex carb that will help keep you feeling full for hours.

Ingredients

1. 1 salmon fillet
2. 1 cup cooked quinoa
3. 1 tbsp olive oil
4. 1 lemon, juiced
5. 1/4 tsp chili powder
6. 1/4 tsp smoked paprika
7. 1/4 tsp sea salt

Instructions

1. Preheat your oven to 350 degrees F.
2. In a small bowl, combine the olive oil, lemon juice, chilli powder, smoked paprika, and sea salt to create a marinade.
3. Place the salmon fillet in the bowl, making sure that it’s well coated in the marinade.
4. Let it sit for at least 10 minutes.
5. Meanwhile, cook the quinoa according to package instructions.
6. Once everything is cooked, assemble your salmon and quinoa bowl by placing the quinoa onthe bottom, followed by the salmon.
7. Garnish with fresh parsley and enjoy!

If you’re looking for a vegetarian option, this black bean burger is a great choice. It’s high in protein and fibre, and it’s also packed with antioxidants and other essential nutrients.

Ingredients:

1 can black beans, drained and rinsed

1/2 cup cooked quinoa

1/4 cup minced onion

1 garlic clove, minced

1 egg, beaten

1 tablespoon chili powder

1 teaspoon smoked paprika

1/4 teaspoon salt

1/4 teaspoon black pepper

1/2 cup bread crumbs

1 tablespoon olive oil

Instructions:

1. Preheat the oven to 375 degrees Fahrenheit. Line a baking sheet with parchment paper.
2. In a large bowl, mash the black beans with a fork or potato masher until they’re mostly broken up.
3. Stir in the cooked quinoa, onion, garlic, egg, chili powder, smoked paprika, salt and black pepper. Mix well to combine.
4. Add the bread crumbs and mix again.
5. Shape the mixture into 4 patties.
6. Drizzle the olive oil over the patties.
7. Bake for 15 minutes, or until golden brown.
8. Serve on whole wheat buns with your favorite toppings. Enjoy!

These black bean quinoa burgers are so flavorful and satisfying! They make a great vegan, gluten-free option for a summer BBQ or anytime.