A nutrition coach, celebrity personal trainer and former Buckingham Palace butler has revealed how to best keep fit over winter – and his day on a plate.
Richard Kerrigan, who is based in Sydney, has come up with some short, sharp and punchy workouts that anyone can do to fit in with their schedule.
He has also revealed his own exercise routine and meal plan so others can follow in his footsteps and get a toned physique.
‘I tend to eat three to four times a day and depending on whether or not I’m training will depend on the amount I eat throughout the day,’ Richard told FEMAIL.
He said he’s a creature of habit so will usually eat the same breakfast Monday through to Saturday.
To stay in shape Richard follows the Mediterranean diet, making sure he eat lots of colourful vegetables, lean protein, oily fish and healthy fats.
Eating this way allows him to enjoy a wide variety of foods whilst ensuring he fuels his body not only with nutritious meals but with also with foods that taste great.
He said if you enjoy what you are eating you’re more likely to be able to stick to your routine and experience great results along the way.
‘I like to start my day with a breakfast smoothie which consists of one cup of porridge oats, one handful spinach, 2/3 cup liquid eggs whites, half a frozen banana, half a cup of frozen blueberries, half a glass of almond milk,’ he said.
‘For lunch I’ll make a mixed salad including sweet potato avocado and either chicken, boiled eggs or tinned sardines or tuna with a really quick balsamic and olive oil dressing to keep it interesting.’
Following this he will have a protein recovery shake if he has done a training session, then it’s onto dinner.
This could be anything from homemade turkey burgers with roasted broccoli and asparagus with a side of cottage cheese, or a piece of baked salmon with stir fried vegetables and homemade sesame seed dressing.
‘I tend to eat a little more for lunch and a little less at dinner as I don’t like to go to bed feeling full but that’s just what works for me,’ he said.
‘I will eat a good amount of lean protein for my body weight which will consist of chicken breasts, lean beef mince, eggs, fish, chick peas, lentils and cottage cheese.
‘I’ll snack on dry roasted almonds, apples, Greek yoghurt and I will make sure to include some vegetables high in fibre such as broccoli, peas and beans.’
He doesn’t cut out foods completely from his diet as his motto is everything in moderation.
But if there’s one thing he tries not to eat it is processed foods so he cooks 90 per cent of his meals from scratch so he can control what goes into his food.
‘I don’t like to label foods as good or bad, rather is it high or low in calories or does it have a high or low nutritional value,’ he said.
‘I believe it’s absolutely healthy to enjoy the slightly more indulgent foods now and again just not to overdo it.’
He said if you want to build up a sweat then you need to work solidly for 10 minutes with no rest.
‘Body weight strength exercises such as push ups, tricep dips, step ups and wall squat holds will be great to include along with HIIT exercises like burpees, jump squats, stair sprints and crunches can be super effective too,’ he said.
‘You can have a seriously great workout in a very short period of time, it’s just about pushing yourself to do it.’
When it comes to the biggest mistakes he sees people make during winter he said that he sees people time and time again let their healthy habits slip or they give up entirely.
To ensure this doesn’t happen he said there are a few things you can do.
‘Buddy up with a friend to help keep you accountable when the alarm clock goes off, you’ll have a good reason to get up and exercise together as you won’t want to let each other down,’ she said.
‘I’d also recommend setting yourself a challenge or goal in spring which will force you to keep exercising and eating well over the winter months.’
He said the key to living a healthy lifestyle all year round is ensure you create balance, not only with food but also with exercise.
‘I get it, sometimes you feel like what’s the point? Why am I doing this? When you start to get these feelings don’t give up, instead try changing things up, do something different that still gets your body moving and working up a sweat,’ he said
‘Activities like indoor rock climbing, swimming and spin classes are all great indoor activities to try when the weather starts to deteriorate.
‘Above all and in order to be successful with any goal it always comes down to having a strong state of mind. If you are focused and head strong you can achieve anything you put your mind to.’