Kevin Rohan Pt

Fact Friday!
Last post from me for over a week as I take some well earned time off!
But did you know that a Medium Pizza with Tomato Sauce, Cheese, Roasted Red Peppers, Mushrooms, Spinach, and Thin Crust from Dominoes contains 1,140 calories compared to Zizzi’s Pulled Pork Rustica Pizza contains 1,543 which puts you well on your way to your recommended daily calorie intake (2,000 approx).
... So next time you order a pizza, have a think. Do you really need that extra cheese or that extra topping?
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😂😂😂

Thursday Tips!
These eight tips cover the basics of healthy eating, and can help you make healthier choices.
The key to a healthy diet is to:
... 1. Base your meals on starchy carbohydrates 2. Eat lots of fruit and veg 3. Eat more fish – including a portion of oily fish 4. Cut down on saturated fat and sugar 5. Eat less salt – no more than 6g a day for adults 6. Get active and be a healthy weight 7. Don't get thirsty 8. And most importantly- Don't skip breakfast!
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Wednesday Workout!
It's hard to define and tone only one area of your body. If you're interested in defining your abs you'll need to tone your core in addition to reducing any excess weight or fat you may be carrying. Incorporate a combination of both ab exercises, cardio and an appropriate diet to help you define and show off your abs.
Give the below workout a try!

Tasty Tuesday!
Melon & crunchy bran pots.
Not just for breakfast, this healthy pot of yoghurt, fruit and seeds is a real mid-afternoon hunger booster and ready in 10 minutes.
... Ingredients:
½ x 200g pack melon medley 150g pot fat-free yogurt 2 tbsp fruit & fibre cereal 1 tbsp mixed seed 1 tsp clear honey
Top melon medley with yogurt, then sprinkle over cereal mixed with seeds. Drizzle over honey and eat immediately. It’s as easy as that!
Give it a try and let me know how you find it!
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Monday Motivation

Been getting a lot of positive feedback about my classes this week.. this is a snippet of some of the feedback! It’s always a pleasure teaching classes and getting good feedback always drives me on.
Time to push myself further and take on my first ‘pump’ class in 2 weeks, so keep an eye out for that PureGym members!
Bricking it!

Fact Friday!
It may be Friday, but did you know that the average beer contains 153 calories while the average spirit such as vodka or whisky contains 97 calories?
Swap your beer for spirits! 🍺 🥃

Thursday Tips!
Do you want incredible results in the gym? Then listen up.
I’ve put together five solid tips that will instantly improve the results you see in the mirror from your gym workouts.
...Continue Reading

Tasty Tuesday!
For those looking to lose weight, hitting your goals starts in the kitchen. And research suggests that not skipping breakfast (and making it the biggest meal of the day) is associated with a lower BMI. But the most important thing is that your morning meal be satisfying
Say hello to the weight-loss breakfast of champions. Eggs provide protein and essential nutrients, sure, but the real star here is the avocado. Not only is it filled with vitamins, but it also h...as omega-3 fatty acids that have been shown to help suppress appetite, since mono- and poly-unsaturated fats (AKA the good fats) promote satiety. They also help boost your metabolism, and the oleic acid found in the green fruit is a type of omega-9 fatty acid — meaning it may reduce hunger and decrease the number of calories you take in at your next meal.
To make this, you'll need the following ingredients:
1 avocado, halved, pit removed
2 organic eggs
Salt
Pepper
1 teaspoon fresh chopped scallions
1. Preheat oven to 450 degrees. 2. Use a spoon to scoop each avocado half until large enough to accomodate 1 egg. 3. Stabilize avocado upright with bunched tinfoil, if necessary. 4. Crack 1 egg into each avocado half, and sprinkle with salt and pepper. 5. Bake for 10-15 minutes, or until the white is set and the yellow is slightly runny. 6. Sprinkle with fresh herbs and serve warm.
Give it a bash and let me know what you think of it!
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Monday Motivation!

[Competition Time]
To celebrate the clocks going forward and the *official* start of British Summer Time ☀️ next week, I am giving away 1 MASSIVE prize and 1 secret runners-up prize!
To be within a chance of winning, simply “like”, share, and comment ‘done’!
... I will hold the draw LIVE (along with my new flatmate!) on Sunday 31st March on Facebook, so be sure to have ‘liked’ the page!
So, what are the prizes? 🎁
The lucky winner will receive a MASSIVE 4 X 1-2-1 30 minute Personal Training sessions worth...... £80!
The runner-up will receive 2 X Personal Training sessions plus a workout plan worth £60!
All you need is a PureGym Wellington Circle membership.
So to be in with a chance of winning, “like”, share, and comment ‘done’.
Good luck! ☘️
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FACT FRIDAY!
1. You can eat a much larger portion of regular strawberries compared to dried strawberries for the same number of calories.
2. Many of us incorrectly believe that flavored water contains zero calories - this is wrong!
... 3. No single food will make us fat, but if we eat more calories than we use up, then, yes, we'll pile on the pounds. Likewise, no single food will make us lose weight. It all depends on how many calories you eat vs how many calories you burn off during the day.
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