Month: July 2015

15 easy-to-make, guilt-free cocktails which contain 150 calories or less

Fancy a low calorie cocktail?

Who says you can’t enjoy a nice cocktail on a summers day without thinking about the effect on your waistline!

15 easy-to-make, guilt-free cocktails which contain 150 calories or less Motivate Bootcamp

You may be avoiding friend chicken, burgers and hot dogs at summer parties, but if you’re sipping on colourful alcoholic concoctions, your drink could contain more calories – gram for gram – than food.

One gram of alcohol, for instance, has seven calories, compared to the four calories contained in a gram of carbohyrates or protein.
‘The number of calories in mixed drinks depends on several things, including the amount and proof of the alcohol; the mixers; and the size of the drink, but that doesn’t mean steering clear of all cocktails. There are delicious drinks that, with a little research and some planning, you can indulge in without inadvertently piling on the pounds.

15 easy-to-make, guilt-free cocktails which contain 150 calories or less

Pococello Granita Slushie, 75 calories per serving

Ingredients: Pococello; lemon juice; water
Method: Combine four parts Pococello, one part lemon juice and five parts water. Pop the mix in ice cube trays, when frozen dispense in a food processor and blitz to slushie.

White Wine-Berry Sangria, 150 calories per servin g
Ingredients: Danebury White Wine; one cup lemon-lime soda; half a cup raspberry vodka; half a cup brandy; chopped strawberries and raspberries and blueberries
Method: Combine the liquids and shake well. Top with the chopped berries

Gin Fizz, 120 calories per serving

Ingredients: 25ml gin;15ml agave;15ml fresh lemon juice; soda water
Method: Combine ingredients in rocks glass filled with ice. Garnish with fresh lemon.

Radish Bloody Mary, 108 calories per serving

Ingredients: 100ml vodka; 50ml sherry; half a tablespoon freshly grated horseradish; 25ml Worcestershire sauce; Tabasco to taste; half a teaspoon celery salt; cracked black pepper to taste; 750ml tomato juice; 500g ice cubes; 100g sliced radishes; one lime cut into wedges; four celery sticks to garnish
Method: Mix together the vodka, sherry, horseradish, Worcestershire sauce, Tabasco, celery salt, black pepper and tomato juice in a large jug. Fill another large jug with the ice, sliced radishes and lime wedges. Pour the liquid over the ice, and serve straight away in chilled glasses with celery sticks in them.

Tropical Iced Tea-ni, 150 calories per serving

Ingredients (serves four): 2 x 330ml The Berry Company’s yellow tea and coconut water; 4x 25ml Vodka; half a lemon (to squeeze); 400ml coconut milk; pineapple, sliced; cup of crushed ice
Method: Pour two cartons of yellow tea and coconut water, the coconut milk and the four single measures of vodka (100ml) into a blender and top up with crushed ice. Blend the mixture together until smooth. Pour the blended mixture into glasses and squeeze the juice from half a lemon into the centre of the cocktail. Add a slice of pineapple for garnish and serve

Gin Blush, 61 calories per serving

Ingredients: 50ml gin; 100ml diet tonic; 15ml Teisseire pink grapefruit; two slices lime.
Method: Add the fin, pink grapefruit and tonic to a glass. Mix then top with ice and garnish with lime.

Aperol Spritz, 91 calories per serving

Ingredients: Bottle of chilled Prosecco, bottle of Aperol; 25ml soda, served from a syphon or chilled bottle; ice cubes; slices of orange
Method: Fill the glasses generously with cubed ice. First pour three parts of Prosecco (75ml) over the ice. Then, pour two parts Aperol (50ml) into each glass in a circular movement. Finish with a dash of soda (25ml). Garnish with a slice of orange.

The One Whisky Smash, 88 calories per serving

Ingredients: Half a lime, cut into small wedges; 40g diced cucumber; five sprigs fresh mint, plus more for garnish; 25ml whisky; ice; 50ml cold limeade (lemonade will work if you can’t get limeade)
Method: Muddle the mint in a tall glass, then pour the whisky and limeade and mix. Top with diced cucumber, and lime.

The Chemmy Martini, 133 calories per serving

Ingredients: 50ml The Lakes Gin; 25ml freshly squeezed grapefruit juice; 12.5ml Martini Extra Dry; teaspoon of sugar syrup
Method: Thoroughly shake all the liquid ingredients in a cocktail shaker. Serve in a chilled martini glass with grapefruit rind to decorate.

Gimlet, 120 calories per serving

Ingredients: 25ml gin;15ml agave; 15ml fresh lime juice; soda water
Method: Combine ingredients in rocks glass filled with ice. Garnish with fresh lime.

Agave Old Fashioned, 127 calories per serving

Ingredients: 25ml bourbon; orange slice and cherry; 15ml Agave
Method: Muddle orange slice and cherry in the bottom of a rock glass. Add bourbon, Agave Reál and stir. Fill glass half way with ice. Stir to lift ingredients and fill with ice. (Strain into a fresh glass with fresh ice is optional).

Altosita, 139 calories per serving

Ingredients: 25ml tequila; 10ml lime juice; 10ml lemon juice; 20ml agave nectar; 50ml lychee juice
Method: Add all ingredients to shaker. Shake and strain over cubed ice into a rocks glass. Garnish with mint and a flower

Twisting my melon, 147 calories per serving

Ingredients: 15ml gin; 15ml Campari; 15ml Martini Rosso; 5ml lemon juice; 50ml watermelon juice; dash of peach bitters
Method: Rim a tall glass with lava salt. Then build over cubed ice Stir. Garnish with mint and a flower.

Mojito, 119 calories per serving

Ingredients: 25ml rum; four lime wedges; four to five sprigs of mint; 15ml agave; top with soda
Method: Muddle mint and lime in the bottom of a tall glass. Add rum and agave and stir. Fill glass half way with ice (crushed preferred). Stir to lift ingredients and fill with ice. Top with soda water. Garnish with a lime slice and mint leaves wedge.

Lavender and Berry Shrub, 144 calories per serving

Ingredients: 25ml Hendricks ; 12.5ml blackberry and raspberry shrub vinegar; 12.5ml lavender syrup; 30ml apple juice
Method: Build over crushed ice in a brandy glass. Swizzle until glass is frosted. Garnish with lavender – Book now and change your life for the better!

Benefits of exercise

Benefits of Exercise

You’ve been told a hundred times that exercise is good for you, and it’s true – but it’s good for a lot more than just losing weight or building muscle.

Here are 10 other benefits you’ll see from just a little daily exercise.

10.Improve Your Memory

Ever feel like you think a bit more clearly after a good workout? Not only is your brain getting more energy and oxygen, but many studies have shown that exercise can boost your memory and help you learn better. Of course, an intense workout right before a big exam could leave you more tired than smart—but the two are still undoubtedly linked.

9.Better Posture

Good posture is important, and one of the best ways to fix your posture is to exercise the muscles holding you back. Check out some of the most common posture problems people have, and which muscles you should work out to help fix them. Regularly exercising your abs, back, and other muscles can go a long way into fixing your posture, both sitting and standing.

8.Boost Your Confidence

Obviously, exercise can improve your appearance which can improve confidence, but there’s more to it than that. Exercise can also help you feel more accomplished and social (if you work out at a gym). Even if you don’t see immediate results in your body, that effort will make you feel better—and a bit of confidence can go a long way.


We all have stress in our lives, whether it’s the occasional rough day or a more serious, chronic problem. Stress can really wreak havoc with your mind, but studies have shown that exercise is a great way to combat it. Not only are those endorphins natural stress-fighters, but getting yourself into that exercise groove helps get your mind off the things stressing you out.

6.Sleep Better

If you ever have trouble falling asleep at night, the National Sleep Foundation says at regular exercise can help you sleep better. The best time to work out is in the morning or the afternoon, rather than before bed—if you exercise too closely to bedtime, it can actually have the opposite effect!

5.Have More Energy

It may seem counter-intuitive—after all, working out can drain your energy quite a bit—but regular exercise can actually make you feel more energized throughout the day. In fact, one study found that exercising in the middle of the day can leave you feeling more energetic and productive for the rest of the afternoon. You should still try to get in some walking throughout the day, but a midday workout could be a great pick-me-up.

4.Have Better Sex

Yes, studies have indeed shown that regular exercise can increase arousal and decrease men’s risk for erectile dysfunciton, likely because exercise improves circulation (which is pretty important when it comes to sex).

3.Get Sick Less Often

Nobody likes getting sick, and exercise can help. A recent study found that people who exercised regularly were half as likely to get a cold than people who didn’t—which is odds I’d gladly take. Taking a good steam afterward can help, too.

2.Live Longer

It’s no secret that healthy living will keep you alive longer, but you might be surprised at how much. One study found that exercise improves life expectancy as much as quitting smoking. It really is true that sitting all day is killing you—and just a bit of regular exercise can stave off the reaper for a while.

1.You’ll Just Be Happier

All this put together equals a much happier you. It’s not just those “runner’s high” endorphins—regular exercise can actually improve your life in oh-so-many ways. All you need to do is make it a habit—the University of Bristol found that people’s mood significantly improved on days they exercised, so find a way to fit a quick workout into your daily routine and you’ll be well on your way.