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60/20 FULL BODY HIIT

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This workout was featured in the Sunderland Echo on 29/11/17. It only consists of 4 exercises but it targets all parts of your body. All 4 exercises work multiple muscles at the same time so it raises your heart rate and will burn hundreds of calories.

60 seconds RUN
20 seconds rest
60 seconds BURPEE (with Press Up)
20 seconds rest
60 seconds GET UPS
20 seconds rest
60 seconds WALKOUT GET UPS

60 seconds rest

Perform another 3 rounds. (4 in total)

Total workout time = 23 minutes


BEGINNERS 20/40/60 HIIT

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15 minute Beginners HIIT Workout.

If you’re just starting out on your fitness journey and your fitness levels are low, or if you need a workout that is easy on your joints then give this a go…

20 seconds SQUAT LATERAL RAISE
40 seconds STAR JUMPS
60 seconds GET UPS

30 seconds rest

20 seconds PRESS UPS
40 seconds SPRINTS
60 seconds LUNGES

30 seconds rest

20 seconds CRUNCHES
40 seconds PLANK
60 seconds LEG RAISES

30 seconds rest

20 seconds SQUAT LATERAL RAISE
40 seconds STAR JUMPS
60 seconds GET UPS

30 seconds rest

20 seconds PRESS UPS
40 seconds SPRINTS
60 seconds LUNGES

30 seconds rest

20 seconds CRUNCHES
40 seconds PLANK
60 seconds LEG RAISES

30 seconds rest

 

WORKOUT COMPLETE!

Total Workout Time = Under 15 minutes


What’sThe Point?

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What’s the point of being negative? It gets you nowhere. It does you no good what so ever! 
I’m a ‘glass half full’ kind of person, I always look for the positive things in life. And I truly believe you can always learn something, even from the most negative situations. You just have to learn to block out the negativity. 
Negative emotions are very strong, and can cloud over all other emotions. Sometimes you just have to take a deep breath and clear your head. Find the positives and focus on them. 
That’s what happened in this situation with my brother…
At first I felt angry, frustrated and disappointed. It put me in a bad mood, even though he got the positive outcome that he wanted. I had to sit back and reflect on the positives, and my mood was instantly lifted. 

The story…

(Stay with me on this, theres a lesson for you at the end) 
My brother, Adam, is registered disabled after having brain tumour at the age of 9. 
With the recent Disability Living Allowance (DLA) reforms, he was told that he had a low scoring motability rate and that he would no longer get a motability car. 
Being without a car would have had a massive impact on his life. It would have taken a lot of his freedom and independence away, so he decided to appeal the decision. My Mam worked for hours and hours putting his case together. She endured weeks of stress and anxiety. She knew deep down that Adam was entitled to his disability allowance, but was worried that the judges wouldn’t see it, because as we found out there are MANY MANY FLAWS in the new DLA system. 
Anyway, the court case was yesterday afternoon…
Adam is on a short term uni course in America at the moment, so had to fly back to the UK to be in court. It cost him £1200, and a full day of travel to get home. 
Yesterday morning he received a phone call to say that the judges had looked through his evidence and that they were awarding him the disability allowance, he had won his case, and he didn’t have to attend court.
GREAT NEWS that he won the case… But soooooooo annoying that he travelled half way around the world and spent a lot of his student budget on getting home, only to be told that he didn’t need to be there! 
He also had to rearrange an important exam in order to be home. He now has to fly back to America to complete the exam. And then a week later he flies back home for Christmas! 
So frustrating! 
Yesterday, the family were full of mixed emotions. It was a bitter sweet day. Very happy and relieved that Adam had won the case, but very frustrated at the incompetence of the whole DLA system. Angry at the stress and anxiety it caused my Mam.
ANGRY
FRUSTRATED
ANNOYED
UPSET
FURIOUS
^^^ All NEGATIVE feelings that were clouding over the positives. 
Thinking of the negatives was doing us NO GOOD at all. It drains the life out of you. So, I said let’s forget about the negative things and focus on the POSITIVES…
He won his case.
He got to spend more time with his family and friends.
We are able to go out and celebrate at the weekend.
It’s a huge weight off my Mams shoulders.
She’s stress free again.
Focusing on the POSITIVES instantly makes you FEEL BETTER!

↓↓↓ THE LESSON FOR YOU ↓↓↓

The same POSITIVE THINKING techniques can be used to help you get fit and improve your fitness. 
If you’re in a position where you need to lose weight, get fit, and change your life…..
Sitting on you backside, moaning, making excuses will get you nowhere. Thinking…
‘I never be able to do that’
‘It’s too hard’
‘I’m too old’
‘I’m too unfit’
‘I’ll start next week’ 
All of those negative thoughts will get you nowhere! Throw them away! Forget them. 
Be positive….
✅ Think about, and focus on what you can do, not what you can’t do. 
✅ Break your goals down into little steps, and focus on one at a time. 
✅ Praise yourself more often.
✅Give yourself credit. (But don’t reward yourself with cake, haha)
Just be POSITIVE. 
It’s amazing what you can achieve when you work hard and fight for what you deserve! Grab every opportunity with both hands. Nothing will be achieve by sitting on your backside… especially fitness!  



30/30 HIIT WORKOUT

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Have you done any exercise today? Try this, it only takes 27 minutes and gives you a full body workout…

The workout consists of six 30 seconds efforts with 30 seconds rest in between. You get quite a lot of rest in this workout so make sure you put maximum effort into the 6 exercises.

30 2 SQUAT LEAPS, BACKWARDS JOG
30 rest
30 PRESS UP CROSSOVERS
30 rest
30 BURPEE STAR JUMPS
30 rest
30 JUMPING LUNGES
30 rest
30 10 HIGH KNEES 1 GET UP
30 rest
30 V-THRUSTS

60 rest

Repeat another 3 rounds – (4 rounds in total)

Total workout time = 27 minutes


10 Tips To Stay Fit In The Build Up To Christmas. 

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Christmas is approaching very quickly, and it’s so easy to pile on a few pounds, if you’re not careful.
The festive period can be hectic; there’s so much shopping to do, parties to attend and family members to visit that your training can get put on hold. A lot of people believe they don’t have time to perform their workouts.
To make the matter worse, most people consume more calories at this time of year too, because of the luxurious foods on offer. The supermarket shelves are full of festive treats, the cafes are selling their Christmas coffees and the Christmas markets selling fast food and mulled wine.  
With that in mind, I’ve been helping my clients get prepared for the Christmas rush by providing them with these 10 practical tips to stay fit in the build up to Christmas:
1. Eat Before Heading Out
Grab something to eat before you head out shopping. If you fill yourself up you’re less likely to overindulge when you’re out and about. Skipping meals is not a good idea either, because you will only be forced to eat more later.
2. Avoid Skipping Meals
Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.
3. Eat Less And More Often
Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.
4. Drink With Moderation
It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten.
5. Be Active
You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs.
6. Get Out Of The House
Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.
7. Set Realistic Goals
You should set realistic exercise goals. Aim to workout four times a week for 20 minutes. Keep the workouts intense and that should enough to keep you on track over the Christmas period. If you plan to workout seven times a week for one hour or more the chances are you won’t achieve it and you’ll end up disappointed with yourself.
8. Enjoy Yourself
Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.
9. Drink A Lot Of Water
This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.
10. Prioritize Your Workouts
Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

So, there you go. Ten simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.



BEGINNERS 60/20 FULL BODY HIIT

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This workout only consists of 4 exercises but it targets all parts of your body. There’s very little impact so it’s easy on your joints, but it’s still enough to raise your heart rate and burn lots of calories.

60 seconds POWER WALK
20 seconds rest
60 seconds GET UPS
20 seconds rest
60 seconds SQUAT FLYES
20 seconds rest
60 seconds PRESS UP CLAPS

60 seconds rest

Perform another 3 rounds. (4 in total)

Total workout time = 23 minutes

…. if you don’t have access to a treadmill you can walk lengths of your hall way at home or just march on the spot.


5 Reasons To Strengthen Your Core

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Building core strength means more than just having six-pack abs. Your core plays a huge part in your health and fitness. It helps with movement and balance, and it helps protect your internal organs. Here are 5 reasons to strengthen your core:

 

  1. Help prevent injuries

Big exercises like deadlifts, squats and burpees require a lot of core strength for safe movement. If you have a weak core you’ve got a greater risk of injury when trying these types of exercises.

Almost every movement you make when you exercise starts with the core. The movement starts at the centre and moves outwards. A solid core will help support all of the muscles around it, especially your hip and lower back area.

It’s not just exercise that can cause injury though. I’ve seen people injure their back by simply picking an object off the floor, putting their socks on or reaching for something out of the cupboard. Having a strong core can massively reduce the risk of picking up niggles from daily tasks like these.

Building a strong core takes more than a few crunches though. You’ve got to do exercises that target your deep internal muscles as well as your abdominal (six pack) muscles. It’s important to build core stability first by working your deeper muscles.  

 

  1. Protect your inner organs and central nervous system

Most of your internal organs are located in you core area, and your core muscles protect your central nervous system and vital organs. When you have weakness in the core, your spinal cord has less protection. Strengthening exercises will reduce spinal cord pressure.

 

  1. Ease back pain

Back pain is a common side effect of a weak core. When your abdominals are weak, it’s often because your back muscles are overly strong.

Building core strength will help bring balance to the front and back of your body. Sitting at a desk all day doesn’t help, either. Not being mindful of how you’re sitting, and not engaging our core, can lead to things like compressed discs in your spine.

Many people make the mistake of sitting for long periods with an arched back, slouching over, rather than sitting tall.

A great way to strengthen your core at work is by sitting on a stability ball rather than a chair, because the sense of instability and the movement it creates forces your core muscles to stay engaged.

 

  1. Get a strong, confident posture

If your core is strong, you’ll find it much easier to stand tall with good posture, which gives a confident impression.

A slumped posture, on the other hand, looks weak and defeated. Get in to the habit of practicing good posture when you’re in the car, or watching tv by sitting up properly. As soon as you feel yourself start to slump, straighten yourself up again.

It may seem like a good idea to slump on the sofa with your feet up after a day at work, but over time your core muscles will become lazy and weak.

 

  1. You’ll feel better

A strong core makes you feel great. You feel more confident with you balance. You move more freely. Everyday tasks and exercises become easier. While you’re working on strengthening your core your abdominal muscles might even start to show through too.


15 Minutes 15 Core Exercises

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Try this quick 15-minute workout to strengthen your core. There’s 15 exercises, which you have to perform for 40 seconds each with a 20 second break in between.
Throughout every exercise, make sure you engage your core. If you’re not used to tensing your core it can be a little tricky at first. But, don’t worry it will get easier if you practice.
To engage your core, you’ve got to think about tensing all of the muscles around your abdominal area to make it solid.
Your core naturally engages at the very first step in coughing. So, to get a feel for how to correctly activate your core, initiate the coughing action. It’s the abdominal activation that happens just before you cough.
Or you could rest your hand on either side of your abs and try pushing them away using only your ab muscles.

Here’s the 15 exercises:
40 seconds CRUNCHES

20 seconds rest

40 seconds PLANK

20 seconds rest

40 seconds V-SIT

20 seconds rest

40 seconds CROSSOVERS

20 seconds rest

40 seconds BICYCLE ABS

20 seconds rest

40 seconds ROTATING PLANK

20 seconds rest

40 seconds LEG RAISES

20 seconds rest

40 seconds ALT ARM PLANK

20 seconds rest

40 seconds SQUIRMS

20 seconds rest

40 seconds T-PLANK

20 seconds rest

40 seconds KNEE RAISES

20 seconds rest

40 seconds ISOMETRIC LEG RAISE

20 seconds rest

40 seconds STRAIGHT LEG SIT UPS

20 seconds rest

40 seconds FROG SIT UPS

20 seconds rest

40 seconds PLANK GET UPS


Is Your Porridge Healthy?

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I had some early PT sessions this morning. I was up at 5am and didn’t feel hungry, so I left the house without any breakfast. But, by 8am I was absolutely starving. So, I rushed up to Costa in between clients to pick up some breakfast.
The ‘healthiest’ thing I could find was porridge…
Everything else was pastries, muffins, toasties etc. 
I grabbed the porridge and shovelled it down! It was only when I finished the lot, that I thought I’d take a look at the nutritional information on the packet. 
I was shocked to find 16 grams of sugar in one pot of porridge. That’s 4 teaspoons of sugar in one small portion. It’s beyond me why they feel the need to put that much sugar in! 
(remember, too much sugar makes you fat) 
To put it into perspective…
The guidelines for sugar intake for adults is 30 grams per day. That means I’ve had MORE THAN HALF of my daily sugar intake within a small pot of porridge…. all before 8:30AM! I’m going to have to be careful for the rest of the day now. 
And the worst thing….. Porridge is supposed to be healthy! 
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WHAT CAN YOU DO? 
1. Make your own healthy porridge at home, without sugar. Check out the recipe below for Healthy Snickers Porridge 👍🏼

2. If you have to eat out, check the nutritional information on the packets before you buy it. Remember, your daily allowance is 30g of sugar. If it’s got more than 4-5g of sugar in it, avoid it! 

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HEALTHY SNICKERS PORRIDGE 😋
Ingredients:
150ml Almond Milk
40g Wholegrain Oats
1 tbsp Peanut Butter (100% peanuts)
1 tsp Cacao Powder
1 tsp Honey
1 tbsp Greek Yoghurt
Fresh Fruit

Method:

Put the milk, oats, peanut butter, cacao and honey into a saucepan and put over a medium heat. Keep stirring until the porridge reaches your desired consistency. Remove from the heat and stir in the yoghurt. Then transfer to a bowl and top with fresh fruit of your choice. I think strawberries and blueberries work really well. 



BEGINNERS 30/30 HIIT

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This workout consists of six 30 seconds efforts with 30 seconds rest in between.

It’s relatively low impact so it won’t put much strain on your joints. And if you want to make the workout more intense, jog on the spot in between exercises instead of resting.

 

30 SQUAT REVERSE FLYES
30 rest
30 ASSISTED LUNGES
30 rest
30 KNEELING PRESS UPS
30 rest
30 10 SPRINTS 1 GET UP
30 rest
30 LOW IMPACT STAR JUMPS
30 rest
30 PLANK

60 rest

Repeat another 3 rounds – (4 rounds in total)

Total workout time = 27 minutres


  • 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)
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    Evening Boot Camp – Seaham





    CIRCUIT TRAINING – SEAHAM



    Date: Sunday
    Time: 10:00 – 11:00
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    Price: £5 per session