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Celebrate National Cocoa Day

Posted on by admin in Clean Recipes, Health & Fitness Blog Leave a comment

Today is #NationalCocoaDay 🍫🍫🍫

Celebrate without derailing you diet with this healthy hot chocolate…

Ingredients:

1 cup almond milk

1 tbsp raw cacao powder

1 tbsp maple syrup

1/4 tsp vanilla extract

Pinch of sea salt

Method:

1. Put all the ingredients into a saucepan over high heat, using a whisk or spoon keep stirring until smooth and piping hot, then pour into a mug and serve warm.

2. Top with a few small marshmallows if necessary. Or add a bit of Christmas with a sprinkle of cinnamon or nutmeg 😋



2018 Fitness Trends

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2017 is coming to an end and if you’re looking for something different to add to your fitness regime in 2018 and mix things up a bit I have some of the biggest trends to look out for.

For the last 10 years the American College of Sports and Medicine have been conducting surveys of over 1000 health and fitness professionals worldwide to see what the biggest trends in the industry are and what gyms, bootcamps and personal trainers will be offering their customers.

So what will be the new trends that fitness professionals will be adding to their workout routines?
New trends and technology are always being developed in the fitness world, but also old trends evolve to stay fresh and exciting – adding a new stimulant to your routine can be refreshing and give you a boost of motivation.

So why not try something new in 2018? Here are the worldwide fitness trends.

1. High-intensity interval training. HIIIT Training isn’t a new thing, it’s been around for years. But, it’s becoming one of the most popular ways to train. Especially for health-conscious people that are pushed for time. HIIT training involves short bursts of activity followed by a short period of rest or recovery. These exercise programs are usually performed in less than 30 minutes.

2. Group training. Group exercise training programs have been around for a long time and have appeared as a potential worldwide trend since this survey was originally constructed. However, it was only in 2017 that group exercise training made the top 20, appearing at number 6. None of the respondents could explain why group training has become popular, but in my opinion, it’s because group training holds you more accountable to a training programme compared to training alone. You’re less likely to skip a workout when you’re doing it with a group of friends. Also, most people see better results with group training because they often push themselves harder than they would in an individual gym session. Even if you don’t realise it, your inner competitive streak comes out and you push harder.

3. Wearable technology. I hear a lot of people talking about how many steps or how many calories they’ve burned that day and it’s all though the wearable fitness technology they’re wearing. Fitness trackers, smart watches and GPS tracking devices are everywhere now and it’s still a new industry that will only get bigger. They are constantly evolving. Fitbit have just brought the new Ionic watch, which has a heart rate monitor and GPS built in, meaning you don’t have to wear a belt around your chest any more or carry your phone when out running. It’s also waterproof so you can wear it while swimming.

4. Body weight training. Body weight training has been used previously, in fact, people have been using their own body weight for centuries as a form of resistance training. But new packaging, particularly by commercial clubs, has now made it popular in all kinds of gyms and health clubs around the world. Typical body weight training programs use minimal equipment, which makes it a very inexpensive way to exercise effectively. Although most people think of body weight training as being limited to push-ups and pull-ups, it can be much more than that.

5. Strength training. Strength training remains a central emphasis for many fitness programmes. Incorporating strength training is an essential part of a complete exercise program for all physical activity levels and genders. In the last couple of years there’s been a massive rise in women taking up strength training, and seeing huge benefits. In the past, there has been a stigma around strength training for women. Most women thought lifting weights would make them look like a body builder, when actually that’s a big myth. Strength training not only help you lose weight and tone up, but it strengthens your joins and bones.

• 2018 fitness trends survey http://journals.lww.com/acsm-healthfitness/Fulltext/2017/11000/WORLDWIDE_SURVEY_OF_FITNESS_TRENDS_FOR_2018__The.6.aspx


FERRERO ROCHER PORRIDGE

Posted on by admin in Clean Recipes, Health & Fitness Blog Leave a comment

FERRERO ROCHER PORRIDGE

If you’re a Ferrero Roche lover then I’m sure you’ll be all over this recipe!

Serves 1:

Ingredients:

40g wholegrain oats

200ml almond milk

1 tsp cacao powder

1 tsp honey

1 tbsp crushed almonds

1 tbsp dark chocolate chips 1 tsp greek yoghurt

Method:

Put the oats, almond milk, honey and cacao powder in a pan and place over a medium heat. Keep stirring until it reaches the consistency you desire. Stir in the yoghurt and then transfer into a bowl. Serve with crushed almonds and choc chips sprinkled on top.


10 MINUTE FAT BURNING HIIT WORKOUT

Posted on by admin in Health & Fitness Blog, HIIT Workouts Leave a comment

This FAT BURNING HIIT workout is only 10 minutes long so you have to make sure to workout at full intensity. It works all parts of your body but most importantly it will elevate your heart rate and get you burning hundreds of calories within 10 minutes. 

60 seconds RUN (run on the spot if you don’t have access to a treadmill)
60 seconds WALKOUT PRESS UPS
60 seconds RUN
60 seconds BURPEE STAR JUMP LUNGE
60 seconds RUN
60 seconds SPIDER PLANK
60 seconds RUN
60 seconds SIDE STEPS
60 seconds RUN
60 seconds CROSSOVER KICKS

Workout complete 💪


10 Christmas Gifts for Fitness Fanatics

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In the last week, I’ve had three of my PT clients’ partners asking me, “What can I buy for her for Christmas now that she is a fitness freak”?

So, I’ve used that as inspiration for this weeks article.

Buying a Christmas gift for a fitness fanatic may have been a difficult task in the past. But, as the fitness industry booms the retail giants are certainly keeping up to date, which means there’s actually more suitable gifts out there for an avid gym-goer than ever before.

Here are 12 fitness products that I think any health-conscious person would love:

1. Earphones.
You can’t beat a good quality pair of earphones to listen to your favourite workout playlist. I’ve tried lots of different brands/types, but my favourites areApple AirPods. They automatically connect to your phone via Bluetooth when you put them in your ears. There’s no wires, so no tangles. They have a five-hour battery life, and they charge very quickly. There are other earphones with better sound, but the AirPods are still great quality.
www.apple.com/uk £159

2. Winter Trainers.
Getting the right pair of trainers is really important for your training. I’m wearing Nike Air Zoom Pegasus 34 Shields at the moment. They are ideal for indoor and outdoor wear. They are water-repellent, breathable and they have reflective elements all around the shoe to help you stand out in the dark. Light coloured trainers are very difficult to keep clean at this time of year so the darker colours of these Nikes are ideal.
www.nike.com/uk £109.95

3. Workout Wear.Workout gear is becoming a lot more fashionable. I’m sure you’ve seen lots of people out shopping or walking the dog in their ‘active wear’. Some popular brands for women’s clothes are Sweaty Betty and Hey Holla. Popular brands with men are Gym Shark and MyProtein.
www.sweatybetty.com
www.heyholla.com
www.gymshark.com
www.myprotein.com

 

4. Smart Watch.
Fitbit have just released their latest smart watch, the Fitbit Ionic. It’s the leading smart watch on the market because it’s waterproof and has built in GPS (which means you don’t have to take your phone when you go out running)
www.fitbit.com £299.99

 

 

5. Water Bottle
I used to go through about 15-20 bottles of water a week, but after seeing a documentary about the damage plastic is doing to our oceans, I switched to using a bottle with a filter. Not only has it saved me money, but it means I’m also doing my bit towards protecting the environment.
www.watertogo.eu £12.99 – £24.99

6. Foam Roller
A foam roller is a basically, an affordable way to give yourself a deep tissue massage. Perfect to relieve tension that builds up in the muscles during exercise, and helps aid recovery. You can pick these up in most sports shops and they range in price. I use the Trigger Point foam roller.
www.wiggle.co.uk £27.99

7. Massage or Spa Vouchers
Relaxation and recovery is a big part of staying healthy and I’m sure most people would appreciate a massage or relaxation day at a spa. There are some great local spas at the Ramside Hotel and Seaham Hall Hotel.

8. Bath/Shower gel
One thing that gym-goes use a lot is shower gel. After a tough workout there’s nothing better than a relaxing bath or invigorating shower! My favourite is Molton Brown. Especially the Re-Charge Black Pepper Sport, Muscle Soak and Body Wash.
www.moltonrown.co.uk from £18

9. Magazine Subscription
Most health-conscious people like to read about workouts, equipment and fashions so they can stay up to date with new trends. This is a present that can last all year round, with a new magazine on your door step each month. There’s lots to choose from but here’s a couple of the most popular ones to get you started:
www.mensfitness.co.uk from £18.99
www.womensfitness.co.uk from £17.99

10. Fitness Vouchers
Is there a better gift that the gift of health? Why not buy vouchers for a local boot camp, personal trainer or fun run?
I sell gift cards to any monetary value and can be used for any of my services including Boot Camp, Personal Training, 16+ Club, and online programmes.
Prices range from £22 to £360.
For more details contact me at graham@eastcoast-fitness.com


20/40/60 HIIT

Posted on by admin in Health & Fitness Blog, HIIT Workouts Leave a comment

This Workout is featured in the Sunderland Echo on 6/12/2017. 

Theres 6 Rounds in total, and each round consists of 3 efforts of 20, 40 and 60 seconds. 

Round 1:

20 seconds PRESS UPS
40 seconds SQUAT JACKS
60 seconds BURPEE LUNGES
30 seconds rest

Round 2:

20 seconds HILL CLIMBS
40 seconds SIDE STEP TUCK JUMPS
60 seconds BURPEE STAR JUMPS
30 seconds rest

Round 3:

20 seconds CRUNCHES
40 seconds LEG RAISES
60 seconds BURPEE CROSSOVERS
30 seconds rest

Round 4:

20 seconds PRESS UPS
40 seconds SQUAT JACKS
60 seconds BURPEE LUNGES
30 seconds rest

Round 5:

20 seconds HILL CLIMBS
40 seconds SIDE STEP TUCK JUMPS
60 seconds BURPEE STAR JUMPS
30 seconds rest

Round 6:

20 seconds CRUNCHES
40 seconds LEG RAISES
60 seconds BURPEE CROSSOVERS

WORKOUT COMPLETE! 

Total Workout Time = Under 15 Minutes!


Enjoy Christmas… IGNORE THE OTHER FITNESS GUYS!

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I LOVE CHRISTMAS TIME. It’s a month to party. A month to have FUN. A month to celebrate with friends and family. A time to enjoy the lovely foods and drinks on offer. A few weeks to let your hair down and have a blast.

Why neglect yourself of those things?

I’m certainly not!

I’m going to New York soon, a place that I’ve always wanted to go. So I’m going to enjoy every minute of it, and that includes eating all of the indulgent foods on offer.

It’s the boot camp night out this weekend and I will be having a fair few drinks. Probably a few beers, some red wine with our meal and then G&T’s later in the night. I won’t feel guilty about it and I certainly won’t be logging them on my FitBit app haha. I’ve worked hard all year and it’s a time for me and my boot campers to get together and have some fun.

I’m looking forward to my Christmas dinner with my family and being in a food coma on Christmas night.

I think I’ll be going out on Boxing Day to watch the football and have few pints with the lads.

We’re having a house party on New Year’s Eve in our new house with some friends and family. It will probably get messy. Just hope there’s no red wine spilled on our new carpets lol.

And then there’s those little treats in between the main events. You know what I mean right…

Christmas shopping trips when you just HAVE to stop at Starbucks and grab a Gingerbread or Toffee Nut Latte. In fact as I write this blog post I’m sitting in costa having a Cappuccino.

Cosy nights in front of the fire with mulled wine or hot chocolate.

Tins of celebrations and quality street in the office at work.

All of this is fine…

As long as you resign yourself to the fact that you’re going to put weight on.

Probably about a stone!

But, that’s fine with me. I’ve worked hard all year and I’m going to enjoy this wonderful holiday season.

The main thing is though….

I’VE GOT A PLAN FOR JANUARY!

I’ve already got January planned out. I’ll be detoxing at the start of January for 2 weeks, with my New Year Shred Programme. I’ll be straight back to exercise. I won’t be making any excuses! I know it will be hard, I’ll have lost fitness, I’ll be a stone over weight. But I’ve already promised myself that I won’t let that stop me.

By the end of January I’ll be super fit and lean again. Actually, I’ll probably be in better shape than I am right now. That’s the promise to myself…. Enjoy December, but be strict in January!

Why neglect yourself of the joys of Christmas. There’s nothing wrong with enjoying yourself at this time of year…

As long as you get back on the health and fitness wagon in January – No excuses!

 

Enjoy your Christmas,

Graham.

P.S. Don’t forget to get back on it on the 1st January!


10 Christmas Gifts For Fitness Fanatics

Posted on by admin in Health & Fitness Blog Leave a comment

So, we’re now into December…

And, in the last week, I’ve had three of my PT clients’ partners asking me, “What can I buy for her for Christmas now that she is a fitness freak”?

So, I’ve used that as inspiration for this weeks email.

Buying a Christmas gift for a fitness fanatic may have been a difficult task in the past. But, as the fitness industry booms the retail giants are certainly keeping up to date, which means there’s actually more suitable gifts out there for an avid gym-goer than ever before.

Here are 12 fitness products that I think any health-conscious person would love:

Earphones

You can’t beat a good quality pair of earphones to listen to your favourite workout playlist. I’ve tried lots of different brands/types, but my favourites are Apple AirPods. They automatically connect to your phone via Bluetooth when you put them in your ears. There’s no wires, so no tangles. They have a five-hour battery life, and they charge very quickly. There are other earphones with better sound, but the AirPods are still great quality.
www.apple.com/uk £159

 

 

Winter Trainers

Getting the right pair of trainers is really important for your training. I’m wearing Nike Air Zoom Pegasus 34 Shields at the moment. They are ideal for indoor and outdoor wear. They are water-repellent, breathable and they have reflective elements all around the shoe to help you stand out in the dark. Light coloured trainers are very difficult to keep clean at this time of year so the darker colours of these Nikes are ideal.
www.nike.com/uk £109.95

 

Workout Wear

Workout gear is becoming a lot more fashionable. I’m sure you’ve seen lots of people out shopping or walking the dog in their ‘active wear’. Some popular brands for women’s clothes are Sweaty Betty and Hey Holla. Popular brands with men are Gym Shark and MyProtein.
www.sweatybetty.com
www.heyholla.com
www.gymshark.com
www.myprotein.com

 

Smart Watch

Fitbit have just released their latest smart watch, the Fitbit Ionic. It’s the leading smart watch on the market because it’s waterproof and has built in GPS (which means you don’t have to take your phone when you go out running)
www.fitbit.com £299.99

 

Water Bottle

I used to go through about 15-20 bottles of water a week, but after seeing a documentary about the damage plastic is doing to our oceans, I switched to using a bottle with a filter. Not only has it saved me money, but it means I’m also doing my bit towards protecting the environment.
www.watertogo.eu £12.99 – £24.99

Water-to-Go

Foam Roller

A foam roller is a basically, an affordable way to give yourself a deep tissue massage. Perfect to relieve tension that builds up in the muscles during exercise, and helps aid recovery. You can pick these up in most sports shops and they range in price. I use the Trigger Point foam roller.
www.wiggle.co.uk £27.99
Image

 

Massage or Spa Vouchers

Relaxation and recovery is a big part of staying healthy and I’m sure most people would appreciate a massage or relaxation day at a spa. There are some great local spas at the Ramside Hotel and Seaham Hall Hotel.

 

Bath/Shower Gel

One thing that gym-goes use a lot is shower gel. After a tough workout there’s nothing better than a relaxing bath or invigorating shower! My favourite is Molton Brown. Especially the Re-Charge Black Pepper Sport, Muscle Soak and Body Wash.
www.moltonrown.co.uk from £18

Magazine Subscription

Most health-conscious people like to read about workouts, equipment and fashions so they can stay up to date with new trends. This is a present that can last all year round, with a new magazine on your door step each month. There’s lots to choose from but here’s a couple of the most popular ones to get you started:
www.mensfitness.co.uk from £18.99
www.womensfitness.co.uk from £17.99

 

Fitness Vouchers

Is there a better gift that the gift of health? Why not buy vouchers for a local boot camp, personal trainer or fun run?
I sell gift cards to any monetary value and can be used for any of my services including Boot Camp, Personal Training, 16+ Club, and online programmes.
Prices range from £22 to £360.
For more details contact me at graham@eastcoast-fitness.com


10 MIN BEGINNERS HIIT FOR FAT LOSS

Posted on by admin in Health & Fitness Blog, Plus Size Workouts Leave a comment

This workout is great for beginners, it’s only 10 minutes long and you can take everything at your own speed.

The aim is to keep your heart rate up for as long as possible during the workout so you can burn maximum calories in a short space of time.

60 seconds RUN ON SPOT
60 seconds SQUATS
60 seconds RUN ON SPOT
60 seconds PRESS UPS (on a raised fixed surface)
60 seconds RUN ON SPOT
60 seconds ASSISTED LUNGES
60 seconds RUN ON SPOT
60 seconds LOW IMPACT STAR JUMPS
60 seconds RUN ON SPOT
60 seconds PLANK

Workout complete! 💪

Total workout time = 10 minutes


Fat & Frumpy or Slim & Slender???

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At this time of year you see most people wind down a bit before Christmas. 

The number of people in the gym plummets. 

They start doing their shopping instead.  
They find other things to ‘get on with’
And their diet normally goes out of the window too. 
Less Exercise + Indulgent Foods = WEIGHT GAIN 
But not East Coast Fitness! 
We’re still working hard all the way up to Christmas. 
Boot Camp, 16+ Club and PT clients are still working their socks off. 
Ok… we are all having the odd treat here and there. But, we’re still pushing hard in the workouts to stay in shape for Christmas. 
 
Which mindset are you in??? 
Fat & Frumpy, “I’ll start again in January” mindset. 
Or
Slim & Slender “I will be in good shape for the Christmas party” mindset. 
If it’s the latter,  if you’re one of those people who want to be in shape over Christmas, feeling good at your Christmas party, instead of hiding your arms and stomach under baggy clothes…
Then you’re welcome to join us!! 
PT is sold out at the moment. 
But you could join us at boot camp. 
Or join my online ‘12 Days Of Christmas’ programme, which starts on Monday. 
Here’s all of the info….
Graham 

PS. The 12 Days of Christmas Programme is specifically for people who are pushed for time in December. The workouts are only 10 minutes long so it’s easy to fit into your day. 

PPS. The registration deadline is at midnight tomorrow. Click the link below to find out all of details.



  • Timetable & Booking

    MORNING BOOT CAMP – SEAHAM



    Date: Monday & Friday
    Time: 06:00 – 06:45
    Venue: Seaham Youth Centre (Strangford Road, Seaham, SR7 8QE)
    Price: £30 for 4 week block booking / £85 for 12 week block booking (saving £5) / £160 for 24 week block booking (saving £20)


    Morning Boot Camp – Seaham






    EVENING BOOT CAMP – SEAHAM



    Date: Tuesday & Thursday
    Time: 18:30 – 19:30
    Venue: Seaham Sea Front – meet in Tonias Cafe car park (North Road, Seaham, SR7 7AG)
    Price: £30 for 4 week block booking / £85 for 12 week block booking (saving £5) / £160 for 24 week block booking (saving £20)


    Evening Boot Camp – Seaham





    CIRCUIT TRAINING – SEAHAM



    Date: Sunday
    Time: 10:00 – 11:00
    Venue: Seaham Leisure Centre (Deneside Recreation Ground, Seaham, SR7 8NP)
    Price: £5 per session