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Windsor Fit Body Boot Camp - Kat LOST 41.8lbs
Windsor Fit Body Boot Camp - 3 Exercises for Sexy Legs
Windsor Fit Body Boot Camp - Why we are different
Windsor Bootcamp - 5 Top Sexy Leg Exercises
Bootcamp in Windsor - How To Get Jessica Ennis's Hot Body

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Windsor Bootcamp - 5 Top Sexy Leg Exercises
Bootcamp in Windsor - How To Get Jessica Ennis's Hot Body
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Windsor Fit Body Boot Camp - Kat LOST 41.8lbs

Hey!
 
I would just like to say a special well done to Kat Lawrence!
 
She has lost over 40lbs of fat with us at Windsor Fit Body Boot Camp!
 
Rather than me copy and paste what she has written, I am just going to stick up the email she sent me and the photo’s
 
PLEASE CLICK THE PHOTO SO YOU CAN READ


 


 


















Windsor Fit Body Boot Camp - 3 Exercises for Sexy Legs

Hey!
 
I hope your workouts are rockin’!
 
Here is a short workout you can do on your legs with NO EQUIPMENT, to really tighten and tone them up:)

You need Flash Player in order to view this.
Windsor Bootcamp - 3 Exercises for Sexy Legs and Tight Bum
www.windsorfitbodybootcamp.comBefore you comment on my squat jump mistake, dont worry I noticed :)

Windsor Fit Body Boot Camp - Why we are different

If you’ve been reading my blogs for any given time then you know that I live and breathe fitness.

 
THAT’S NOT ME BUT I AM VERY PASSIONATE >>>>>>>


One of my passions – if not THE thing that I’m most passionate about is helping folks burn fat and get fit again.
 

Of course you probably already know that I own and operate Fit Body Boot Camp here in Windsor where we’re helping boatloads of people get into the best shape of their life.
 

Lately I’ve been reading about the popularity of boot camp fitness programs online….I’ve seen them pop up at local parks and even some ‘big box gyms’ are jumping on the band wagon and are now starting to offer boot camp workouts. In fact where we started our bootcamp, Thames Valley Athletic Centre did exactly this by kicking us out and TRYING to copy us. I have no problem with this, copying someone is the best compliment you can pay and its very flattering.


And that’s why I’m writing you this blog today, to warn you about what boot camps really are and more importantly what they are NOT.


You see, not all boot camps are alike.


You wouldn’t buy a Hyundai Elantra and expect it to drive and handle like a BMW five series, would you?



And you certainly wouldn’t expect to get the same level of customer service from the Hyundai dealership that you would get from the BMW dealership.


While they’re both cars, the similarities stop there.


The BMW is in a class of its own by way of the quality of the car, the service from the dealership, the warranty from the manufacture, the build, fit and finish of the car as well as the resale value.


That’s how it is with boot camps as well.

 
While anyone can pop up a boot camp at a park, that’s where the similarities end.


If you’re working at the park then you’re probably dealing with all types of weather conditions – the heat, the cold wet mornings and the darkness.


Plus you have to deal with land mines that four-legged animals left behind.


Not to mention the limited access to equipment and of course the likelihood that the town or city may shut the boot camp down that takes place in the park (most cities do not look highly at fitness boot camps in public areas.)


Then there are some big box gyms offering “boot camp” style workouts, too.


WHAT?!


Yep, boot camp style workouts.


Listen, that’s as insulting as me saying because I can open my mouth and make sound come out, that makes me as good a singer as the late Frank Sinatra or Whitney Houston.



Yeah right!


Here are the things with boot camps that take place in a big box gym….


First off, most are not even taught by certified personal trainers like me. In fact, most “boot camps” that take place in a big box gym are just glorified aerobics classes taught by aerobics instructors.


Secondly the big box gyms and the boot camps at the park don’t deliver the “magic ingredient” that makes Fit Body Boot Camp so awesome.


Yep, AWESOME! :)


For example… if you don’t show up to a workout at the park or the gym no one is going to call you or hold you accountable to your workout programs.


Accountability and motivation are the BIG reason’s that my clients see amazing fat loss results and why they keep coming back.


Plus, the big box gyms and boot camps that take place in parks don’t give you any nutritional guidance or personalized meal planning.


We do.


That’s why my clients make huge transformations in their fitness levels.


Just check Kat out >>>>


How you eat makes a world of difference in fitness and fat loss goals.  Think about it, you can’t out train a bad diet, right?


We make sure that you’re getting the results that you want each and every month.


Goal setting is a HUGE part of what we do here at Windsor FBBC
So as you can see, not all boot camps are alike.  You certainly do get what you pay for…
 

And I don’t know about you, but I wouldn’t pay (not even a little) to workout at a place that….


1) is not run by certified personal trainers
2) does not have the equipment needed to help you get faster
results.
3) does not offer goal setting, motivation and accountability
4) does not offer personalized meal planning and nutritional coaching
5) can’t design their own workouts and instead follow it from a CD that coaches the class from the cd player (they know who they are)
6) does not offer a 30 day happiness guarantee – it’s a simple as that. Try Fit Body Boot Camp for 30 days and if you’re not happy with the program or your results anytime within the first 30 day, just lets us know and we’ll give you a full refund – no questions asked.


Okay, you now understand the difference between Windsor Fit Body Boot Camp and all other “boot camp” like workouts that don’t deliver the type of results that we do, right?
 

Good!


Now then, I want to help you lose three to five pounds in the next week. Here’s how that’s going to happen.


I want you to go to book yourself onto a free week of bootcamp and register yourself for unlimited amounts workouts with us next week.

 
I will also give you a shopping list and unlimited support and guidance, and tell you what you need to do to get great results.
 

FOR FREE!
 

Yep you read right. FREE. It gets you unlimited sessions here at Fit Body Boot Camp Windsor and a nutrition program that’s custom designed to help you burn more fat and get your fitness on!
 
 

Because I want you to understand why we are different from all other bootcamps.


Click here to take advantage now and let me show you how quickly we can help you lose weight, burn fat and get in the best shape of your life.

 
Oh and we can do all this while having a ton of FUN!
 


Windsor Bootcamp - 5 Top Sexy Leg Exercises

Are you self-conscious about your legs?


Do you dread the thought of wearing shorts-let alone a swimsuit?


Maybe you think your calves are too skinny or you hate that your thighs rub together and your buns jiggle when you walk.


Whatever you don’t like about your legs, it isn’t going to fix itself. So how can you fix it? Include strength training for your lower body in your regular routine.


To sculpt and tone your legs, try the following five exercises two to three times a week and see the difference they make. You’ll be showing off those legs in no time.


#1: The Lunge
Arguably the best leg exercise, the lunge works pretty much every leg muscle as well as your buttocks. There are many variations to the simple lunge, but to do the basic lunge, stand up straight and tighten your core.
Step forward several feet with your right foot, landing heel first. Bend your right and left leg down until both legs are bent at 90 degrees (never more) and your left knee is about an inch above the floor. Make sure your knee doesn’t extend further than your toes. Keep your body upright and work to keep your balance by not wobbling from side to side. Lift your body up and bring your hips forward until you’re standing straight again. Then repeat, lunging forward with your left foot.


#2: The Squat
Perhaps the second-best full-leg workout is the squat. This powerhouse of an exercise works your glutes, hips and thighs all in one shot.


Here’s how to do a beginner’s squat. Stand between two chairs (if needed for balance). Place your feet shoulder-width apart. Keeping your back straight, chest up, and core tight, squat down like you’re going to sit in a chair. Bend at the knees until your thighs are parallel to the floor. Hold this position, and then stand back up. Repeat without resting.


#3: The Mountain Climber
This leg exercise mimics the movement of climbing a steep mountain. The faster you climb (move your legs) the more of a cardio workout you’ll get as well.


Get in a push-up position: hands and toes on the floor holding up your body. Holding in your abs, lift your right foot, bringing your right knee toward your chest. Tap the floor with your right foot then extend your leg back to starting position. Then lift your left leg, bring your left knee up toward your chest and tap the floor. Return to starting position. Repeat right, left, right, left for 20 repetitions.


#4: The Step-Up
Step-ups are great because they mimic movements you perform on a daily basis. This exercise works your legs and gets your heart pumping. When you do this exercise you can hold a dumbbell in each hand to increase resistance. In addition, you’ll need some sort of step. This could be a bottom stair, sturdy box, or low stable chair.


Step up with your right foot, and then bring your left foot up. Step back down so both feet are on the floor. Then repeat, stepping up first with your left foot. Continue doing this 20 times.


#5: The Carving Curtsy


A little more complicated but worth the effort, the carving curtsy works the abs, buttocks, and legs (including your inner thighs).


To do the carving curtsy, stand up straight with your arms bent and hands by your chest. Lunge back and to the right with your left leg so your left foot lands behind your right foot and to the right of your body. Bend both knees to a 90-degree angle like you’re performing a curtsy.


Swing your left arm forward and up and your right arm back by your side. Then stand up straight, lifting your left knee out to the side, and tap your left knee with your left hand. Do 20 reps on each leg, and then switch sides.


A solid strength training routine will tone your legs, lift your buns, strengthen your core, and will result in healthy weight loss.


If you’re ready to begin your body transformation then feel free to reach out to me. Email or call to get started today.

 

Bootcamp in Windsor - How To Get Jessica Ennis's Hot Body

I think there is something that most women said during the games, “I want her body”.
 

She looks awesome, and quite on honestly I don’t blame you for saying it!
 

She has low body fat, a great tummy, toned arms, wonderful legs and bum ….. Ok I am beginning to day-dream a bit here, but we all agree right?!
 

So now the games are over you may well be thinking that it is your time to shine. You want to make an effort to look better and healthier, but you think you can’t get her body. Sorry your wrong, you can. But it is what you do that will decide whether you reach your hot body replica!
 

There are a few things that I want to point out that she certainly doesn’t do, to reach that gold medal and that body.
 

ZUMBA AND AEROBICS – Yes it keeps you active and moving (which I am all for), but let’s be real here, it will never get you that body.
 

SHE DOESN’T PLAY ON HER PHONE OR READ A MAGAZINE WHILE TRAINING – She works hard…..
 

SHE DOESN’T TRAIN JUST WHEN SHE FEELS LIKE IT – She knows when she is going training.
 

SHE USES A EXPERT – She has someone who knows what it takes who has experience to get to her goals, she doesn’t go alone.
 

SHE DOESN’T SPEND 60 MINUTES ON A CARDIO MACHINE AT THE SAME SPEED – She will be doing various intensities of various exercises.
 

SHE DOESN’T BINGE ON FOOD IF SHE IS HAVING A BAD DAY – She would re-focus herself, know that tomorrow will be a different, and knuckle down.
 

She is a all round athlete, she can run fast, jump high, throw far and win. The events she does consists of 100m hurdles, high jump, shot putt, 200m, long jump, and her longest race is 800m which doesn’t last long at all.
 

Here are some things she does do:
 

SHE LIFTS WEIGHTS – She will do this to gain strength and power. She doesn’t use lightweight’s either that she finds easy. She will get out of her comfort zone and go heavy, without thinking that she is going to get “hench”.
 

SHE EATS FOR ENERGY – She will eat carbs all day (remember she does train for hour on end practicing drills) for energy. Yes it will get burned off, but like you she needs energy and she won’t avoid them.
 

SHE USES EXPLOSIVE WORKOUTS – She will train in short, sharp bursts full of intensity and nothing less. She won’t just squat, she will squat jump, she will lunge jump. She will recover then she will repeat. She won’t stay in her comfort zone at the same speed for 60 minutes.
 

SHE USES A SPECIFIC GYM – Your not going to find her in your local gym. She trains at a facility specifically designed for her to go hard as she can and not be limited for her progress. She can shout out loud, and not look silly, she can drop the weights, she can go faster than the treadmill, and can blare out the music and get in the zone.
 

SHE TRAINS TO GO FASTER, JUMP HIGHER, THROW FURTHER – She doesn’t train to look good.
 

By doing all of this, looking good is just the bonus of what she does.Maybe if you too, was focused on going faster, jumping higher, throwing further, beating your last workout then looking good would just come
 

Remember you are a result of your thought’s and if you are focused on beating your times, reps and intensity’s you will beat them. But if your thinking you don’t want to be fat, you are basically still thinking of fat. It will still attract itself to you.
 

Now here is a workout that will get you fitter, a workout that will give you a score to beat….OH AND YOU NEED NO EQUIPMENT SO YOU HAVE NO EXCUSE
 

As Many Rounds As Possible over 10 minutes:
 
5 BURPEES
5 SIT UPS
10 TUCK JUMPS
5 PRESS UPS
 

Blast your way through as many as possible and record how many rounds you do. Then beat it next time! Feel free to post your scores below!

Windsor Fit Body Boot Camp - Success Story

CATHERINE FARRANT’S SUCCESS STORY
BACKGROUND


Over the last few years I have been diagnosed with and suffered from:  arthritis in my spine, BPPV, Breast Cancer (given all clear), plantar fasciitis, knee problems, heart palpatations, joint pains, constant tiredness/insomnia and ganglions in my wrist, the list could go on.  I felt awful all the time, and I felt fed up. I looked grey and I looked and felt old.  On top of that I was being told ‘its your age’!  I was told I was going through the Menopause, which considering all the other things I had been suffering, came as a bit of a shock I can tell you!


PAST EXERCISE
I had been doing a lot of fitness classes and having PT sessions, but was still feeling unwell.  I had a physio session with the well-respected physio Jon Cooke who told me to cut down on the classes because I was causing injury to my feet and knees. Not what I wanted to hear.


In December 2011 I decided I had enough, and that it was time to battle through all of this.  I was NOT going to let doctors write me off by telling me that ‘its your age’, more importantly I made the decision that my BODY was not going to tell me that ‘its your age’.   I am not old, I don’t act ‘old’ and I absolutely do not intend going to go into old age quietly and discretely!


THE ACTION TAKEN
So on 3 Jan 2012 I joined Windsor Fit Body Boot Camp. One of the best decisions I have made. After 2 weeks of attending one session 5 times a week, I started to do two sessions each evening.  When Michael  changed them to 3 half hour sessions, so did I – although he has advised me that I should perhaps cut down.  This is going to be difficult because it has now become an addiction.


MY MOTIVATOR As I said, my main motivator for joining Boot Camp was for the reasons above but losing weight and toning up along the way was a bonus.  I had hoped to lose about 10lb to get back comfortably into my work suits.  They are now all too big, I’ve had to buy new ones. Not only have I been doing the boot camp sessions, I have followed the Elimination Diet which is a logical way to eat, cutting out all the things we know we shouldn’t be consuming.  I am not obsessed with this diet, I still eat out, still have a social life but it has changed my view on food types I am more aware of what affects my body than I did before, for example if I have white bread I can guarantee that I will feel sleepy shortly after.


So what has joining Windsor Fit  Body Boot Camp done for me?


Losses ?
1. 32 lb.
2. 28 inches
3. 3  dress sizes
4. Ganglions (I am convinced this is through the number of arm exercises we to do, in particular pushups!)
5. Dizzy spells associated with BPPV
6. Tiredness
7. Not only lost Menopause symptoms – (to quote Michael) –  smashed them – yay
8. Aches and Pains


Gains ?
1.    Energy levels have improved 100%
2.    Skin tone is far improved
3.    Muscle definition is much better
4.    Fitness is amazing
5.    General well-being is far improved
6.    Lots of laughs and new friends
7.    No one now says ‘its your age’, they say ‘ wow, not bad for your age’!!
7.   Constant scabs on my elbows from Plank and Power Plank exercises
8.    Many compliments
9.    Pain – but associated with the hard work my muscles are doing.


MY INTENTIONS
 To carry on Booting.  Michael as long as you are in our area, you’ll have a client in me.  I hope to still be battling and fighting against old age for many years to come.


Many thanks for your encouragement and nagging during your sessions.











Windsor Bootcamp - Top 10 Moves To Tighten Your Core

With everything that you’ve got going on in your life, taking time to tighten your core is probably not a high priority. Sure, you’d love to have tight abs, and you exercise when you can, but your core could definitely use some more attention.
 

An easy way to incorporate core strengthening into your exercise routine is to work the following 10 exercise ball moves into your routine.


As with other exercises, warm up before using an exercise ball. When performing specific exercises, keep your back straight, avoid locking your knees, and breathe properly.  The size of ball you use should be based on your height and weight. When sitting on a ball, your thighs should be parallel to the ground. Choose dumbbell weights based on your fitness level.

 
#1: Ball Push-Up A great way to work your chest, triceps, upper pectoral, and core muscles is the ball push-up. Rest your upper thighs on the ball and place your hands on the floor shoulder width apart. Lower your upper body toward the ground until your arms are bent at 90 degrees, and then lift back up. This inclined position really targets your chest.
 
#2: Ball Sit-Up Using the ball for sit-ups works your abdominal, core, and hip muscles. Sit on the top front of the ball and place your hands behind your head. Lie back until your back is touching the ball, and then slowly sit back up straight, lifting with your abs and not your neck.
 
#3: Ball Arm-Leg Extension Alternating arm-leg extensions using the ball targets just about all major muscle groups—especially the buttocks, hamstrings, and upper and lower back muscles. Get on all fours with the exercise ball placed under your abdomen. Simultaneously lift and straighten your left leg and right arm. Extend them away from the body’s center while keeping your hips stable and balancing on the ball. Finally, bring your leg and arm back toward the ball. Perform eight extensions before switching sides.
 
#4: One-Legged Ball Squat To work your quadriceps and buttocks, ball squats are a great option. Stand up straight and place your right ankle on top of the ball behind you so your weight is on your left leg. Slowly lower your body until your left leg is bent at the knee at 90 degrees and your right leg extends behind you. Rise back up and lower again. Alternate sides after 10 squats.
 
#5: Ball Jackknife Here’s another exercise that targets your abdominal and hip muscles. Place your hands on the floor shoulder-width apart, arms extended, ankles on the ball, and legs extended. Put your weight on your arms and roll the ball in toward your arms by bending your knees and waist. Extend your legs back out straight. Repeat.
 
#6: Ball Table Top This exercise is quite simple to do, and it works many muscle groups, including your abdominals, shoulders, chest, and back. Sit on your knees and lean over onto the exercise ball, placing your forearms on the ball. Keep your back straight and bend your elbows at 90 degrees. Roll the ball forward and raise off your knees onto your toes. Extend your legs straight. Then return to your knees.
 
#7: Ball Triceps Extension Also called the triceps blaster, the triceps extension obviously works your triceps. Rest your forearms on the ball with your legs extended straight and toes on the floor. Keep your back straight and roll the ball toward your hands so you can lift yourself up and straighten your arms. Then slowly lower back down to your forearms.
 
#8: Lying Ball Squeeze
Targeting your inner thighs, back, and buttocks, the ball squeeze is performed by lying on your back and holding the ball between your lower legs. Squeeze the ball while lifting your buttocks off the floor and squeezing your thighs together. Lower your back down to the floor and repeat.


#9: Ball Leg Curl
To work your hamstring muscles, lie on your back and rest the back of your calves and thighs on the ball. Squeeze the ball by pushing your feet toward your buttocks. Release and repeat.

 
#10: Ball Shoulder Flies To work your shoulders, lay at an angle with your belly resting on the ball. Keep your back straight and your legs extended behind you. Hold a dumbbell in each hand and start with your arms at your sides. Raise your arms out to the sides until the dumbbells reach shoulder-level. Slowly release back to your sides and repeat.
 

Do these exercises when you are next in the gym. There’s still time to make 2012 the year that you get into amazing shape.
 
Want to get fit with Berkshire’s leading health and fitness expert? Check out our Windsor Fit Body Boot Camp site, see what times suit you and feel free to contact me on 07584034511 and I shall grant you your wish of losing some unwanted pounds in a free week of boot camp in Windsor.



Windsor Boot Camp, OWN FACILITY

 
YO!!!
 
 
 
Today is a massive day down at Windsor Fit BodyBoot CampHQ! (Currently the home I live in, ha).
 
 
 
I have what I think is the biggest news this year (apart from the bootcamp prince/princess that shall be born in December).
 
 
 
 
<===== With my magical bootcamp powers, here is his first photo!
 
 
I HAVE SECURED OUR OWN SPECIFIC BOOTCAMP FACILITY!
 
 
 
NOT RENTED FROM A SCHOOL, LEISURE CENTRE,  SQUASH COURT, HOCKEY CLUB, OR DOGS IN A PARK!
 
(Slough Hockey Club have been tremendous may I add).
 
 
 
OUR OWN SPECIFIC BOOTCAMP BODY TRANSFORMING FACILTY, DESIGNED BY YOUR TRAINER! HOLY MOTHER! UT OH!!!!!
 
 
 
This facility is going to be CRAZY! You are going to get even better workouts, and results! And most importantly the best surroundings you could train in for body transformations, with lots of crazy equipment you may not have even seen before, such as THE RIG, which you can do some truly amazing exercises on! Not only that I plan on getting some super awesome flooring for you guys, so that you will be in the most comfort when in lactic acid heaven!
 
 
 
The facility is back in Datchet, right around the corner from Churchmead School (old venue for bootcamp). And it is actually in the field behind the hockey club (As seen in the photo)! It is at Riding Court Farm, alongside some other business units such as Ben and Jerry’s ice cream (no go zone), and some film studios, so in no way think that we are training alongside sheep!
 
 
ALSO, please remember that since we have been at camp we have been at a leisure centre, squash court, school hall, all of which we was told for various reason or other at some point that we cannot train there. We are now at Slough Hockey Club and there is nothing to say that previous circumstances would not repeat themselves, so I am simply securing our own premises for our future.
 
 
Along with this news and news of our members website being launched specifically for training clients only, full of daily workouts, recipes, the body transformation blueprint, things are about to get awesome for you and your body!
 
 
 
It also means we can hold more sessions (TBA), open gym (TBA), weekend sessions (TBA) since people are so pumped for them and body transforming personal training!
 
 
 
My rough idea of timing will be 1 of September.
 
 
 
Committed To Your Success
 
Michael Gray
 
 

Protein Pancakes!

Disliking pancakes seems downright crazy and it is, and thats coming from me theWindsor Fit Body Boot Camp and Grays Personal Training Head Personal Trainer, but the normal kind can be a gut bomb. So this what you can do with your protein powder if you want a great tasting and healthy pancake!
 
Simply mix one scoop of protein powder with 2 or 3 egg whites and a small amount of sweetener. Pour it onto a hot pan and cook it like you would a regular pancake.
 
This version has only 150 calories per batch and is almost pure protein.
 
You can also smear a tablespoon of peanut butter on top for healthy fats and a little extra protein.
 
Lean Protein Pancakes
  • 1 scoop of protein powder
  • 2-3 egg whites 
  • Sweetener
  • 1 teaspoon of peanut butter(optional)
 
 
Note: For building muscle, use 3-4 egg whites and add ¼ cup of dry oatmeal.
 
 
 

Valetines Day Meal

Now today is a day where many of my clients will be going out to celebrate Valentines with their other halves, but all of my Windsor Bootcamp Participants, and my Personal Training Clients will make sure they are still making healthy choices, and probably today is the day of all days where non of us want to feel bloated when we are being made to feel sexy and loved by our other halves.
So here is your guide on what to order tonight, and want to avoid at your favourite restraints and takeaways.
Takeaways are often cheap, convenient and satisfying but, unfortunately, they're not always very healthy.
Some takeaway meals can push you over your recommended daily maximum amount of salt and fat, which can lead to a variety of health problems, such as heart disease and diabetes.
Some takeaways and restaurants are making a effort to let you know how many calories are in your food and now list the amounts on their menus, which lets you opt for something with fewer calories, which is always helpful.
Below are some tips on foods to avoid and healthier options when ordering your favourite takeaway.
Fish and chips

There are lots of ways of making your trip to the chippy a healthier one. Have a portion of baked beans or mushy peas with your fish and chips. Watch out for other foods that are high in fat, such as pies and sausages.The thicker the chips the better because they absorb less fat. Try to have a smaller portion or share your chips, after all sharing is more romantic on Valentines. Ask for your fish and chips without salt – if you want some salt then add a small amount yourself, rather then then letting them go mad which they tend to do a lot!. Don't eat all the batter around your fish because it soaks up a lot of fat. If available, have fish coated in breadcrumbs as it soaks up less fat. Fish and chips that are cooked in oil at the right temperature taste better and absorb less fat. So watch out for soggy batter and chips because this is often a sign that the oil wasn't hot enough. Also be aware of buying a 330ml fizzy drink, because they tend to have about 10 teaspoons of sugar in them.
  • Try to avoid: thin-cut chips, pies such as cheese and onion pie or steak and kidney pie, jumbo sausage, and fizzy drink!
  • Healthier options: fish coated in breadcrumbs, mushy peas, thicker-cut chips without salt.
 
 
Italian
 
If you're having pizza, choose lower-fat toppings, such as vegetables, ham, fish and prawns. You could ask for some extra veg on your pizza to bump up your daily fruit and veg portions. But if you don't want to increase the saturated fat content and number of calories in your meal, don't ask for extra cheese. Also opt for thin crust. With pasta dishes, if you want a lower-fat option then go for a sauce that's based on tomatoes or vegetables rather than cream. If you're having a starter or a dessert then you could go for a smaller main meal such as a starter-size pasta with a side salad – Italian restaurants often serve two sizes of pasta dishes. Rather than garlic bread, which often contains a lot of butter (and is therefore high in fat), you could try bruschetta, which is a tasty ciabatta bread toasted and topped with fresh tomatoes and herbs.
 
  • Try to avoid: large deep-pan pizzas, pizzas with the crust stuffed with cheese, triple cheese with pepperoni pizzas, creamy pasta sauces, garlic bread.
  • Healthier options: small or medium pizza with a thin base and vegetable or lean meat topping, tomato-based pasta sauces, bruschetta.
 
Chinese
 
Anything that’s battered or marked as ‘crispy’ on the menu means is deep fried. Watch out for starters such as prawn crackers and spring rolls because these are generally deep fried. Anything in batter will be high in fat. Sweet and sour pork is usually battered. Steamed dishes are the best option, but stir-fries are fine because they're usually lower in fat and include vegetables.
 
  • Try to avoid: sweet and sour battered pork balls with special or egg fried rice, prawn toast, spring rolls.
  • Healthier options: crab and corn soup, steamed dumplings, steamed vegetables and plain boiled rice, steamed fish, chicken chop suey, Szechuan prawns
 
 
Thai
 
Try to stick to stir-fried dishes or steamed dishes containing chicken, fish or vegetables instead of curries. Thai curries, such as the popular green and red curries, contain coconut milk, which is high in saturated fat. If you choose a curry, try not to eat all the sauce. Have some steamed rice with your meal instead of egg fried rice.
 
  • Try to avoid: fried rice, fish cakes, spring rolls, prawn crackers, satay skewers with peanut sauce and sweet and sour dishes.
  • Healthier options: clear soups such as tom yum, salads, stir-fried meat, fish or vegetable dishes, steamed seafood dishes, such as fish or mussels.
 
Indian
 
Try to avoid anything that’s creamy or deep fried. To reduce the amount of fat in your meal, choose dishes with tomato-based sauces, such as tandoori and madras, plain rice or chapatti. Also choose plenty of vegetables, including lentil side dishes (known as dhal).
 
  • Try to avoid: any creamy curries such as korma, passanda or masala with pilau rice, naan, bhajis, pakoras and poppadoms.
  • Healthier options: tandoori or madras with chicken, prawns or vegetables, plain rice and chapatti.
 
Kebab and Burgers
 
Donor kebabs can be high in fat. For a healthier option, go for a shish kebab, which is a skewer with whole cuts of meat or fish and usually grilled. If you’re having a burger, avoid breaded or battered chicken or fish patties, extra cheese, bacon strips and high-fat sauces such as mayonnaise. Instead, go for a regular, single-patty hamburger without mayo or cheese and have with extra salad.
 
  • Try to avoid: large doner kebab with mayonnaise and no salad, burgers with cheese and mayonnaise, thin-cut chips, chicken or fish patties deep fried in batter.
  • Healthier options: shish kebab with pitta bread and salad, grilled burgers made from lean fish or meat (beef or whole chicken breast) and without cheese and mayonnaise.
 
 
Have a wonderful Vday! And remember your heart isn't just for the person you love, it's for your health and a long life with your partner.