Sarah Talbot Fitness

01/09/2022

Super tasty broccoli salad 🤤

2 heads of broccoli
1/2 red onion
2 tbsp h**p hearts
2 tbsp pumpkin seeds
Handful of raisins
4-5 pieces of bacon

3 tbsp mayonnaise
2 tbsp vinegar
1 tbsp olive oil
Salt & pepper
1 tsp maple syrup (optional)

Start by baking your bacon for 20-25min at 220 degrees. Meanwhile, chop the broccoli into small pieces and add it to your bowl. The original recipe suggested raw broccoli but I steamed mine. Cut the onions and place them into an ice bath for 20min (this will take away the strong flavour). Mix the dressing, add the raisins and onions when ready. Once the bacon is finished cut into small pieces. Add the bacon, h**p hearts, pumpkin seeds and dressing to your bowl, mix and enjoy!

30/08/2022

Louise and I have been working together for over a year now. We train together once a week and focus on functional training, we always include exercises which improve balance, coordination and mobility.

25/08/2022

I have been very quiet on my socials for the past 1.5 years and that's due to infertility. We have been fairly open about our struggles and I have been considering sharing this for a very long time. So here I am, sharing with you what's been going on in the past couple of months.

It's late August and I'm a week from my first frozen embryo transfer. This year has been a rollercoaster of emotions. I started my first fresh IVF cycle back in February where we retrieved 19 eggs out of which 9 were mature, 5 fertilised but none made it to an embryo.

We then started a fresh cycle in May, where we retrieved 7 eggs, 5 mature and this time we received 3 embryos (grading A,B,C). We went ahead with the embryo transfer on day 5 (after egg retrieval) but didn't get the positive outcome.

Here I am, my ovaries are shut down once again and my womb lining is thickening, looking all good to go ahead next week.

24/04/2022

Big shout out to in Bath, what an amazing experience yesterday.

This body weight coaching course has shown me that there is no need for any equipment to train effectively.

28/04/2021

Let's go a little deeper into what I do.

I offer mobile personal training for Brentwood and surrounding areas in Essex. Sessions can be held either in the comfort of your home, in your garden or at a local park.

My clients vary in age and goals. I focus on functional training and supporting women through their pregnancies and getting back into exercise post birth.

If you would like to know more DM me.

16/04/2021

Vitamin B12 also called Cobalamin is a water-soluble vitamin which has a high storage availability.

B12 is involved in cell divisions and plays part in DNA synthesis. Not having enough can increase homocysteine (amino acid produced when protein is broken down) in our blood. Disorders in cell divisions and anemia can be a result of insufficient levels of B12.

Deficiency symptoms occur years later and are in the form of poor memory, fatigue, attention deficits and psychological problems. Other symptoms can be muscle weakness, tiredness and lack of energy.

B12 found in plant based sources does not cover our requirements and therefore people who follow a vegan diet should take a B12 supplement. Vegetarians should think of supplementing, especially during times with higher nutritional requirements such as during pregnancy.

How much B12 do we need?
There are different recommendations, the NHS recommends for adults 1.5μg (micrograms) per day. In Germany the recommendations differ, for women it's suggested 3.8μg per day and male 5.3μg per day. 


There are different recommendations on different government bodies. You can get your B12 levels checked with a blood test. These are also available for home tests.

07/04/2021

Porridge, my go to breakfast. Here are some of the health benefits:

Oats are a great source of fibre, which keeps the digestive system healthy. They are packed with vitamins and minerals such as iron and zinc for example.

Blueberries are high in antioxidants (protect the body from free radicals) and provide vitamin C, K and manganese.

Bananas are also very nutrient dense, they provide us with fibre, antioxidants and several other nutrients such as potassium and magnesium for example.

Peanut Butter is a good protein source and is high in healthy fats.

Greek yogurt (mine is oatgurt) is high in protein and a source of calcium.

What are your favourite porridge toppings?

02/04/2021

New post!

Happy Easter everyone!

I am constantly searching the internet for healthier snacks. So here is my go to list for healthy and nutrient dense snacks.

31/03/2021

Get the most out of your balanced diet with these 4 tips.

1. Eat whole foods, they are natural and unprocessed.
2. Choose a variety of food, going for different seasonal fruit and vegetables for example.
3. Eat a rainbow 🌈 different foods provide you with different vitamins and minerals.
4. Get your fibre for a healthy gut.

Combine these with good sleep, exercise and with drinking plenty of water.

29/03/2021

Calorie deficit (less calories going in than out).

A calorie deficit differs hugely from person to person. Choose what’s right for you, a small deficit with 15% below your maintenance, a moderate deficit with 20% or a large with 30%+.

Being in a large deficit will decrease the duration of your diet but you will be eating much less food. By dieting aggressively you will achieve your goals earlier but it is very restrictive. Being under these restrictions may lead to binge eating post-diet but a follow up plan can help you with this.

Who can benefit from a large deficit?
➡️ People with a high body fat percentage, especially if the weight leads to health problems.
➡️ Anyone who is strongly motivated and wants to see results as soon as possible.
➡️ Those who want to keep restrictions short.

Listen to your body, a large deficit can also lead to feeling fatigue and having a lack of nutrients.

Personally I do not recommend restricting calories below your BMR, as this energy requirement is used for your organs and brain to function.

📸 Alexandra Tandy Photography

23/03/2021

Total Daily Energy Expenditure (TDEE).

TDEE is the total amount of energy our body uses daily, taken exercise into account. This includes our BMR (Basal Metabolic Rate), NEAT (Non-Exercise Activities), TEF (Thermic Effect of Food) and EAT (Exercise Activity Thermogenesis).

BMR: Takes up around 70% (can vary hugely between different people) of the calories we burn daily just by being alive, all this is at complete rest. So if you would stay in bed for 24hours, you would still burn these 70% of calories. Why is that? 50% of them are going to support the brain and our liver. Keeping the bodies temperature up, circulating blood and breathing all needs energy.

NEAT: This takes up about 15% and includes activities such as standing, walking, typing, cleaning, singing and other activities of daily living. It's so important to get your NEAT up.

TEF: This accounts for around 10% and that's the energy we need to digest and absorb the food we ate. Protein has a greater thermic effect, which means that our body uses more energy to burn and digest protein

EAT: Is the smallest part and should help you to improve your health, get fitter and stronger. Not only to burn calories.

Most of the time we end up underestimating our calorie intake and overestimating the calories we burn during exercises.

16/03/2021

Bodyweight HIIT! No equipment needed.

You choose: 2-4 rounds with 30-40sec on and 15-20sec rest between exercises. Have 1min between rounds.

1) Squat Taps
2) Jumping Jacks
3) Quick Feet
4) Skater Hops
5) Knee Repeater (change sides half way through)
6) Inchworm with Shoulder Tap
7) High to Bear Plank
8) Crab Toe Touches

Enjoy 🔥