SHAPING UP: Raising a glass of cheer to when it comes to the healthiest of cocktails

With beer gardens re-opening this week and warmer weather on the way it seems like a perfect time to enjoy a few ice-cold cocktails.

By Graham Low
Tuesday, 13th April 2021, 12:00 am
Make sure you mix your gin with a low-calorie tonic.
Make sure you mix your gin with a low-calorie tonic.

But, we all know that alcohol consumed in large amounts isn’t good for your health, and it certainly won’t help if you’re trying to lose weight. But, it doesn’t mean you can’t enjoy the odd cocktail, or two – If you’re sensible.

When it comes to shots of alcohol, they are all pretty much the same nutritionally. There’s not much difference between vodka, gin and tequila, or rum, bourbon and scotch. They all contain between 90-110 calories.

It’s what we have with them that makes the difference.

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If you’re drinking cocktails that contain more than one type of alcohol, syrups or added sugar then your drink is going to be a calorie monster!

Take the Mai Tai for example. There are lots of different recipes for Mai Tai recipes but they normally contain light rum, dark rum, triple sec, amaretto, lime juice, pineapple juice and syrup. Depending on the recipe, they can contain up to 700 calories in one cocktail.

For lower calorie cocktails follow these 3 rules:

Keep it simple – if you can drink your whiskey neat with a few ice cubes it’s better for your waistline than and whiskey and coke or a sugar loaded whiskey sour cocktail.

Stay away from mixed drinks that contain more than one alcohol.

Avoid frozen drinks, like daiquiris, they are total sugar bombs!

The best 5 low-calorie cocktails:

G&T (148 calories)Gin has risen to popularity over the last couple of years because of its versatility. It doesn’t have to be boring anymore, there’s hundreds of different combinations. Make sure you mix your gin with a low-calorie tonic. Then add fresh fruits and herbs for extra flavour. One of my favourites combinations is lime zest and basil.

Vodka Soda (96 calories)Since soda water has zero calories, all you have to account for is the alcohol. To add a bit of extra flavour you can add some freshly squeezed lime.

Old Fashioned (154 calories)If you don't like to drink your bourbon straight, request an old fashioned at the bar. This cocktail has a splash of bitters to add flavour (without taking on too many calories) and a bit of sugar.

Martini (176 calories)The classic martini is a mix of vermouth and gin. You can also ask to make it dry, means you'll get less vermouth and more liquor. Olives are optional.

Kir Royale (165 calories)Champagne and champagne-related cocktails are some of the best in the calorie department. One standard flute of champagne contains far less than a glass of wine or a mixed drink. A Kir Royale is a mix of Crème De Cassis and Prosecco.

Whatever drink you choose, drink responsibly and in moderation. Cheers!

Apple Pie Smoothie

This Apple Pie Smoothie is ideal if you need a quick, on-the-go breakfast, or a sweet pre or post workout snack.


TOTAL TIME: 5 minutes



1 large apple

1/2 frozen banana

3 tbsp oats (gluten-free if required) 250ml almond milk

1 tsp honey

1/4 tsp nutmeg

1/2 tsp cinnamon


Place all ingredients in the blender and blitz until smooth. Pour into a tall glass.


Stronger back muscles increase stability of the spine and help improve posture. With a strong core you also decrease your chances of picking up injuries.

Before you start the workout go to the East Coast Fitness Facebook Page and watch the short demo video to make sure you are performing the exercises correctly.

45 seconds SUPERMANS

15 seconds rest

45 seconds BRIDGES

15 seconds rest

45 seconds DEADLIFTS

15 seconds rest

45 seconds WINDMILLS

15 seconds rest

45 seconds SQUAT WOOD CHOP

15 seconds rest