Kelly Richards Personal Training

08/06/2026

Motivation Monday! Lets smash your goals this week! 🥊

06/06/2026

🥊 🥊 🏆

04/06/2026

Top Tips Thursday! Mental Health Matters 🫶

25/05/2026

Monday Motivation! 🥊 💪 New week, new goals!!

24/05/2026

21/05/2026

Top Tips Thursdays! 🥊 💪

19/05/2026

Tasty Tuesdays! Try this weeks healthy recipe! Lemon, chilli and tuna spaghetti recipe 🥦






Ingredients

2 tbsp vegetable oil
2 wholemeal pittas, torn into chunks
3 garlic cloves, crushed
350g spaghetti
1 red chilli, deseeded and finely chopped
1 lemon, zested and juiced
400g tin tuna, drained
80g pack watercress
15g fresh flat-leaf parsley, chopped

Method

Heat half the oil in a frying pan over a medium-high heat and add the pitta chunks. Fry for 4-5 mins until crispy, then add a third of the garlic and cook for 1-2 mins until the garlic has softened. Tip onto a plate to cool. Wipe the pan.
Cook the spaghetti to pack instructions. Meanwhile, return the frying pan to a medium heat and add the remaining oil. Add the remaining garlic, the chilli and lemon zest with a pinch of salt and cook for 3-4 mins until soft. Flake in the tuna and cook until the tuna is heated through.
Just before the spaghetti is cooked, scoop out 150ml cooking water. Drain the spaghetti, then add to the frying pan with the reserved water. Toss over a low heat for 1-2 mins until the pasta is glossy and most of the liquid has evaporated. Remove from the heat and add the lemon juice, watercress and parsley; toss until the watercress has just wilted. Serve topped with the pitta.

14/05/2026

Top Tips Thursday! Weight training for bone health! 💪 🏋️‍♀️

How much strength training do I need to improve my bone density?

You ideally should aim for 2–3 resistance sessions per week (30–60 minutes each). Focus on compound, weight-bearing moves (squats, deadlifts, lunges, push-ups, rows) and do 2–4 sets of about 6–12 reps, gradually increasing the load (progressive overload). Then add 1–2 sessions of weight-bearing cardio or light impact (brisk walking, stair climbing, hopping/jumps if safe). Allow ~48 hours recovery between sessions for the same muscle groups.

Your bones adapt slowly—So should stick with it for 6–12+ months to see changes. Also your calcium and vitamin D intake and talk to a doctor if you have osteoporosis, recent fractures, or other health concerns.

12/05/2026

Tasty Tuesdays! Try this weeks yummy recipe! 🌶️ 🥦 🌽


Ingredients

For the pickled red onions
120ml apple cider vinegar
1 tbsp light brown soft sugar
1½ tsp flaky sea salt
1 red onion, thinly sliced
For the chicken shawarma
2 tbsp Greek yogurt
2 tbsp shawarma seasoning
½ lemon, juiced
1 garlic clove, crushed
1 tsp tomato purée
4 chicken breasts
olive oil cooking spray
For the buddha bowl
2 x 250g pack Merchant Gourmet Glorious Grains
120g bag mixed leaf salad
200g pot houmous
2 avocados, sliced lengthways
80g pot pomegranate seeds
30g pack fresh flat-leaf parsley, chopped

Method
For the pickled onions, whisk the vinegar, sugar and salt together in a jug. Add the sliced onion and stir to coat, then set aside to pickle.
Meanwhile, mix the yogurt, shawarma mix, lemon juice, garlic, and tomato puree in a bowl. Add the chicken and stir well to coat. Leave to marinate in fridge for 30 mins or longer if you have the time.
Heat an air-fryer to 180°C or the oven to gas 5, 190°C, fan 170°C. Coat the air-fryer drawer or a baking tray with olive oil spray, then add the marinated chicken breast, brushing with any leftover marinade from the bowl. Cook in the air-fryer or oven for 25 mins, turning halfway.
Meanwhile, assemble your buddha bowl. Divide the mixed grains, salad leaves, houmous, avocados, pomegranate seeds, 1 tbsp pickled red onions and a sprinkle of parsley between each bowl.
Once the chicken is cooked, slice and divide among the bowls.