Kelowna Personal Trainer

Tarka Dhal

Tarka Dhal

Leigh Carter

Personal Training Kelowna

Private Fitness Studio

Tarka Dhal a totally fresh, healthy meal, full of flavours, just right for a chilly autumnal evening

  • 300g red split lentils, rinsed
  • 2 tsp turmeric
  • 1 tbsp olive oil
  • 100g spinach leaves
  • 100g baby tomatoes, halved
  • 2 limes, zest of 2 and juice of 1
  • 2 shallots, finely sliced
  • 4 garlic cloves, finely sliced
  • 30g fresh ginger, peeled and cut into matchsticks
  • 2 red chillies finely sliced
  • Large bunch of coriander, stalks and leaves finely chopped
  • 1 tbsp cumin seeds
  • 2 tbsp black mustard seeds

Put lentils in pan with 1 litre of water. Bring to boil the take any scum off the surface, add turmeric and simmer gently for 25 mins stirring occasionally until lentils are soft and creamy. Stir in spinach, tomatoes, lime zest and juice. Season with salt to taste and keep warm.

Heat oil in pan and add shallots, garlic, ginger and chillies, fry over medium heat for 5-8 mins until soft and golden. Add coriander stalks and spices cook for 1-2 mins until mustard seeds pop.

Stir with coriander leaves into the lentils and cover, leave for 5 mins. Serve with lime wedges and boiled basmati rice.

 

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Getting a head start

Getting a head start

Leigh Carter

Personal Trainer Kelowna

Private Fitness Studio

My house at the moment is full of talk about our up and coming year of no processed food, no dairy, no sugar of any kind, no alcohol, basically nothing that is not straight off the plant or animal. If your keeping up with these blogs you will know that we are going to have a practice month in november, to be fair our diet is pretty good as it is but we do have drinks on the weekend and we do have cheat meals and when we go out and socialize we drink and eat anything. Completely removing anything that was made by someone other than mother nature sounds to be not to complicated but when you sit down and go through your week you will be suprised at how much extra preperation it takes and how utterly antisocial it immediately makes you.

Anyway the purpose of todays blog it to state that I am going to pull the date forward to october and start my practice now through till the end of november, the reason for this is that I am actually quite excited about it all, I am looking forward to writing about it and inventing new and wonderful meals, I feel that this will benefit me and my clients on so many levels. If you have not read the earlier blogs we decided to start officially after christmas as we have not seen our family for over a year now and did not want our visit at christmas to be all about our new diet.

We will be visiting my mother in law for thanksgiving and this will be my one day off, next year though, no days off at all !!

So there it is, I have now made myself accountable and will therefore find it no problem to achieve what I have stated I will do.

Goodbye cheat meals

Goodbye nice yummy beers

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Stop Being So Specific And Accumulate

Stop Being So Specific And Accumulate

Leigh Carter

Personal Training Kelowna

Private Fitness Studio

 

The word simple comes up a lot in my day to day life, when prescribing exercise I find there is too much confusion as to what you need to be doing to get good results. There are basically two things that in the early stages of getting into shape that are important. Technique and Intensity, an exercise without proper technique is pointless its like trying to write a book without first correctly learning the alphabet, secondly comes intensity, without this your body will not have the correct stimulus to adapt. Adaptations to correctly performed exercise with good technique are things like weight loss, muscle building, increased cardiovascular output, strength gains and a whole host of other wonderful stuff.

So after you have got your technique sorted and realized how intense a workout should be, comes the question how do I structure my workout session to benefit me the most, I now come back to the title of this blog, stop being so specific and accumulate.

When you are in your early stages of your fitness journey pretty much anything works, structure of sessions does not need to be incredibly specific your main task is to accumulate a load of the basics with good technique and at the correct intensity. I suppose that makes my job kind of pointless right ? if its all that simple ?

Well for some people the need for a personal trainer is unnecessary, and for others its the only way, it really depends on your relationship with exercise and food. A good trainer will first educate on technique whilst amusing there clients, they will then gradually increase the intensity, at all times it is essential to motivate, amuse and distract the client from the things that they do not like much. By this I simply mean if you told someone who initially does not like doing squats or burpees to simply do 200 of each they are not going to enjoy it and be immediately put off by the huge task at hand and eventually go back to there old ways. The trick here is to combine things and do them in manageable segments. Here is an example of what I mean.

1. 2 Burpees

2. 2 Punches of the bag

3. 1 Squat

Loop the above workout raising the burpees by 2 reps for every round so 2-4-6-8 until you reach 20 burpees, keep the rest of the movements at the same reps.

So the above workout is a prime example of accumulation of an essential movement with an element of distraction, if you do the maths on it you will see that its 164 burpees.

Motivation is a very large part of my job, and this comes in all sort of ways, at first its all about keeping a client amused and finding the correct triggers that will help them working harder. After a while it becomes about performance and that is where my monitoring comes into play, in my gym I monitor everything that matters, each clients has a white board on that wall and it has all the relevant statistics with regards to there progression. When a personal best is beaten the board is updated and when a particular goal is achieved a new objective is written giving them something different to work towards. This simply gives the client feedback about there progression and that in it self is great motivation.

So the next time you are trying to work out how best to programme your own workout why don’t you just simplify it, forget doing that super complicated multi movement regimen that you researched on the internet and just say to yourself by the end of this week I am going to accumulate a 1000 squats, pushups, pull-ups and row 30,000 meters on the rowing machine. Find a way to break this up into managble segments, pay attention to your technique and get the job done. I can assure you that in the early stages of your fitness journey this method will help increase your total workload and your results will be far greater.

 

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Winter Health

Winter Health

Leigh Carter

Personal Training Kelowna

Private Fitness Studio

 

Winter – it’s not here yet but never too early to think about how you can stay as healthy as possible during those cold months. Even when your body is telling you to hibernate, you can keep healthy and fit, no matter what the weather’s like.

Sleep – on average we sleep around six and a half hours a night, less than is recommended, 6-8 hours and a goods nights sleep is important for health and wellbeing. If you’re not getting enough sleep, your body is extremely vulnerable to illness. Sleep is very much like fuel that recharges your batteries! You’ve got to do it to keep the machine running. But in winter, we naturally sleep more because of the longer nights. It’s good to adopt hibernating habits when the weather turns cold, the time to catch up.

Make sure your immune system is in tip-top condition as you are 80% more likely to get a cold in winter. Here’s where milk and dairy products such as cheese, yoghurt and fromage frais which are great sources of protein and vitamins A and B12 are helpful. They’re also an important source of calcium, which helps keep our bones strong. Try to go for semi-skimmed or skimmed milk – rather than full-fat – and low-fat yoghurts.

When it’s cold and dark outside, it can be tempting to fill up on unhealthy comfort food, but it’s important to ensure you still have a healthy diet and include seven portions of fruit and veg a day.
If you find yourself craving a sugary treat, try a juicy clementine or satsuma instead, or sweet dried fruits such as dates or raisins.

Winter vegetables such as carrots, parsnips, swede and turnips can be roasted, mashed or made into soup for a comforting winter meal for the whole family. Explore varieties of fruit and veg that you may not normally eat.

Don’t use the cold winter months as an excuse to stay in and lounge around. Instead, get out with the whole family to try out a new activity – maybe ice skating, or taking a bracing winter walk on the beach or through the park. Regular exercise not only helps to control your weight but boosts your immune system, and is a good way to break the tension that can build if the family is constantly cooped up inside the house.

Start the day with a healthy, hearty breakfast. Winter is the perfect season for porridge. Eating a warm bowlful on a cold morning isn’t just a delicious way to start your day, it also helps boost your intake of starchy foods and fibre. These give you energy and help you feel fuller for longer, stopping the temptation to snack mid-morning. Oats also contain lots of vital vitamins and minerals.
Make your porridge with semi-skimmed or skimmed milk or water, and don’t add sugar or salt. Add a few dried apricots, some raisins, a sliced banana or other fresh fruit for extra flavour and to help you hit your 7 A DAY target.

Drink the optimal amount of water. In the winter season it’s more important than ever to consume the right amount of water for your health.

Wash your hands regularly. Keep the bacteria and viruses off your hands and out of your mouth and eyes. Keep a bottle of hand sanitizer close-by for those instances where you can’t get to soap and water.

Contact Leigh Carter Personal Training Kelowna today for your free consultation

Start building a better body for your future

Private Fitness Studio Kelowna 

Personal Trainer Kelowna

Food Swapping

Food Swapping

Leigh Carter

Personal Trainer Kelowna

Private Fitness Studio

 

Want to be healthier without completely changing your diet? Here are some simple breakfast, lunch, dinner and snack swaps that can add to your 7 a day portions, save you calories and add extra fibre, vitamins, omega 3 fats and protein to your diet.

If you love a full fry up type breakfast just swap the fried egg, sausage and bacon for a poached egg, grilled lean bacon and tomatoes. This will save on calories and saturated fat.

Try swapping your usual fruit juice for a piece of fruit, the fruit sugars contained in the whole fruit are less damaging to your teeth and no matter how much fruit juice your drink after 150ml it still only counts as one of your 7 a day.

Instead of sprinkling sugar on your cereal or porridge try adding a handful of fresh or frozen berries, which add not only sweetness but fibre, vitamins and phytonutrients.

Try swapping your sugary cereal for no-added sugar muesli, getting a nutrient boost from the wholegrains, nuts and seeds or a bowl of porridge topped with some fresh fruit, both these options will keep you going until lunch without the need for snacking.

Next time you make a sandwich try leaving out the mayo and spreading with avocado instead – mash the avocado with some lemon juice and you will be adding good fats and vitamin E plus another one towards your daily 7.

Try adding some chopped toasted omega 3 packed nuts and seeds as a topping for your bowl of soup instead of croutons and a handful of these will add 4-5g of extra protein to your meal.

When going for starchy carbs – rice, bread, pasta – goes for wholegrain varieties they will leave you feeling fuller longer and blood sugar levels stable and brown rice contains 3 times more fibre than white rice.

Try replacing some of the meat in your meal with beans or pulses, they are low fat source of protein that adds variety and nutrients to your meal and you will be saving on the saturated fat content.

By swapping your canned tuna for canned salmon for your lunch you will be gaining heart healthy omega 3 fats – the canning process removes the omega 3 in the tuna canning process but not the salmon. A simple way to get one of your recommended oily fish portions.

Replace mashed potatoes with other mashed root vegetables. Potatoes don’t count towards your 7 a day, but mashed celeriac, sweet potato, parsnip all make a delicious substitute and do count. Likewise sweet potato fries rich in betacarotene which converts to vitamin A in your body are a good substitute for potato fries.

If your recipe calls for breadcrumbs try replacing with zinc, fibre and iron rich almonds. Ground almonds are perfect for coating chicken, binding meatballs and burgers, and chopped almonds can be used to sprinkle over gratins.

Switch your creamy sauces for more vegetable based ones, saving on calories and saturated fats and if you grate a carrot or a courgette into the sauce this could be one of your 7 a day.

By blitzing frozen bananas you will have some creamy, low fat, potassium rich ice cream.

Do get rid of those sugary drinks – try infused water, try halved strawberries and mint, slices orange and cucumber or any other fragrant fruit or veg and herb combination, put into jug and cover with cold water, chill and leave to infuse for 3-4 hours, enjoy the fruity flavour without the calories or the sugar.

Contact Leigh Carter Personal Trainer Kelowna today for your free consultation

Start building a better body for your future

Private Fitness Studio Kelowna