Nutrition

Many of our Personal Trainers are trained in the field of nutrition and our fitness team are always happy to provide you with tips on healthy eating.

If you want to improve your diet and get fitter in a group environment, you could sign up for the weight management course, see details below.

Weight & Wellbeing Courses

We now regularly host our very own Weight and Wellbeing Course. The course will run over 6 weeks with expert trainer, Andrew. The course is set up for anyone wanting to lose body fat. We are ready to bust myths and provide valuable education on how to do this sustainably and healthily leaving you feeling accomplished, confident and set up ready to continue implementing the healthy lifestyle changes that you’ve learned whilst on the course.

The course will be for a small group, allowing Andrew to dedicate enough time to each person and enabling those on the course to support and encourage each other throughout the process and beyond. Apart from nutritional advice, the group will also do some exercising together in The Thames Suite.

The first course was held in May 2022 and was a great success.  Members of The Thames Club get a reduced rate, but we also welcome non-members. Please email Byron on [email protected] to register your interest.

SEASONAL RECIPE

Baked cod with coconut curry sauce and mustardy greens

1 shallot, 15g fresh root ginger, 150g spring greens, ½ tsp dried chilli
flakes, 5g coriander, 3.8g black mustard seeds, 11g vegetable stock mix,
1 garlic clove, 2 x 110g cod fillets, 1 tsp ground turmeric, 25g solid
creamed coconut

  • Preheat oven to 180 degrees. Add the rice and 300ml cold water to a pot with a lid and bring to boil. Once boiling reduce the heat, cook for 10-12 mins until the rice has absorbed all the water. Once cooked remove from the heat.
  • Finely chop the garlic, ginger and shallots. Wash the spring greens then take the leaves off and cut them into strips.
  • Cut 2 pieces of tin foil roughly the size of A3 and layer them over each other. Add the sliced spring greens to the middle with black mustard seed, a couple of knobs of butter and 2 tbsp cold water. Scrunch the edges of the foil around the greens to form 1 sealed parcel and add to a baking tray. Put the tray in the oven for 12-14 mins or until the greens are tender.
  • Add the cod to a separate tray lined with foil with a drizzle of olive oil and a pinch of salt and pepper.
  • Boil a kettle. While the fish is cooking, heat a large wide based pan with a drizzle of vegetable oil over medium-high heat. Once hot add the chopped shallot and cook for 1-2 mins until slightly softened, then add the chopped garlic and chopped ginger and cook for a further 1-2 mins.
  • Meanwhile, chop the creamed coconut, dissolve the vegetable stock mix, chopped cream coconut and 1tsp sugar in 250ml boiled water. This is your coconut stock.
  • Add the coconut stock to the pan and cook for 2-3 min or until the sauce has thickened – this is your coconut curry sauce
  • Serve the baked cod over the basmati rice with the mustardy greens to the side
  • Pour the coconut curry sauce on the fish and tear the coriander over the top
  • Garnish with the remaining dried chilli flakes (not a fan of spice? Just add a little!)
  • Enjoy!