Sensible snacking

A recent survey of 2,000 women revealed that one in seven women eat five or more sugary or salty snacks per day, and 54% ate unhealthy treats at least 2 or 3 times a day.

The key to snacking is to plan for your snacks by adjusting the size of your meals and not adding to your daily calorie quota. There are a whole host of nutritious and healthy snacks that will keep you satiated for longer and keep your blood sugar levels stable through the day. One of the most important aspects of snacking is to make sure your portion sizes are controlled.

Below are some examples of snacking portions;

Nuts
They are high in protein and fibre as well as being low GI, keeping you fuller for longer. 20-25 almond kernels (151 cals)

Dried apricots
Also rich in fibre, and iron and carotenes. 5-6 apricots are 129 cals.

Apples
The pectin fibre that apples contain swells in the digestive system, ensuring you stay satiated. portion size 1 apple

Rice Cakes with peanut butter
Perfect combo of protein, fat, carbohydrates and fibre, also a good source of magnesium. Portion size 2 teaspoons peanut butter with 2 rice cakes. (176 cals).

Hummus with vegetable sticks
Hummus contains fibre, protein, vit E and iron. portion size 50g hummus with veggie sticks

Bananas
One banana supplies 15g of easily digestible carbohydrates from a mixture of sugars and starch - perfect for replenishing muscle fuel.

Red grapes and cheese
A 25g portion of cheese supplies one quarter of your daily calcium requirement as well as protein and B vitamins. portion size - 25g cheddar 80g grapes.

What to look for in a personal trainer

Just as there isn’t truly a one-size-fits-all when it comes to clothing, there is no one-size-fits-all when it comes to training. You need to ensure that you not only reach your goals and maximize your results, but also love the experience. These are my top tips (not biased at all!) when you are searching for a trainer:

1. Your personalities click
My tip: Don’t be afraid to shop around
Personality is paramount when it comes to considering working with a trainer. A trainer can have all the qualifications and experience in the world, but if you don't connect, then it will be difficult to develop a relationship that leads to commitment and success. I like potential clients to interview me during our initial assessment to make sure our personalities match, and also suggest they look around and meet other trainers before making a decision. 

2. They put their clients before the program
My tip: The first session will say it all
Not going through a workout at the first session can be a sign of a bad trainer. It is impossible to receive personal training until the trainer knows the person behind the program they are creating. Your trainer should become familiar with your goals, history, likes and dislikes, schedule, current movement abilities, and areas of pain. A full initial assessment of your health and abilities should be an essential starting point.

3. They’re all ears and a lot of heart
My tip: Make sure you do most of the talking
A good trainer has good listening skills, a compassionate disposition, and generally feels like someone with whom you connect personally. 

4. They never stop learning
My tip: They are committed to their own ongoing education
Make sure your trainer has a minimum of REPS Level3 certification in personal training and also has committed to ongoing learning by attending workshops and conferences. The fitness industry changes at warp-speed, so it’s important for all fitness pros to stay up with the latest trends, knowledge, and practical ways to deliver results and keep your workouts interesting.

5. They know why it’s called personal training
My tip: Be sure the workout is about  your specific goals
When you are paying for one-on-one workouts, you deserve more than a canned workout. While every trainer has some favourite moves that they may use for multiple clients, your workout should be very specific to your goals, your shortcomings, and your level. Be sure that your trainer focuses on your individualised needs--and doesn’t just give you the same workout she gives every client. It should show some clear progressions over time to ensure you are challenged too.