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This workout consists of 4 exercises for your legs and bum. Perform each exercise for 60 seconds with 20 seconds rest between exercises. Complete 4 rounds in total….

60 seconds SPLIT SQUAT
20 seconds rest
60 seconds SINGLE LEG BRIDGES
20 seconds rest
60 seconds WEIGHTED WIDE SQUAT
20 seconds rest
60 seconds SINGLE LEG SQUAT

60 seconds rest

60 seconds SPLIT SQUAT
20 seconds rest
60 seconds SINGLE LEG BRIDGES
20 seconds rest
60 seconds WEIGHTED WIDE SQUAT
20 seconds rest
60 seconds SINGLE LEG SQUAT

60 seconds rest

60 seconds SPLIT SQUAT
20 seconds rest
60 seconds SINGLE LEG BRIDGES
20 seconds rest
60 seconds WEIGHTED WIDE SQUAT
20 seconds rest
60 seconds SINGLE LEG SQUAT

60 seconds rest

60 seconds SPLIT SQUAT
20 seconds rest
60 seconds SINGLE LEG BRIDGES
20 seconds rest
60 seconds WEIGHTED WIDE SQUAT
20 seconds rest
60 seconds SINGLE LEG SQUAT

WORKOUT COMPLETE 😁


Beginners LEG & BUM workout

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This workout consists of 4 exercises for your legs and bum. Perform each exercise for 60 seconds with 20 seconds rest between exercises. Complete 4 rounds in total….

 

60 seconds SQUATS
20 seconds rest
60 seconds ASSISTED LUNGES (using a table/kitchen bench/back of sofa)
20 seconds rest
60 seconds BRIDGES
20 seconds rest
60 seconds ASSISTED KNEELING GET UPS

60 seconds rest

60 seconds SQUATS
20 seconds rest
60 seconds ASSISTED LUNGES
20 seconds rest
60 seconds BRIDGES
20 seconds rest
60 seconds ASSISTED KNEELING GET UPS

60 seconds rest

60 seconds SQUATS
20 seconds rest
60 seconds ASSISTED LUNGES
20 seconds rest
60 seconds BRIDGES
20 seconds rest
60 seconds ASSISTED KNEELING GET UPS

60 seconds rest

60 seconds SQUATS
20 seconds rest
60 seconds ASSISTED LUNGES
20 seconds rest
60 seconds BRIDGES
20 seconds rest
60 seconds ASSISTED KNEELING GET UPS

WORKOUT COMPLETE 😁


5 Minute Split Workout

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Each 5 minute round is split into 2 sections; the first half is made up with resistance exercises, and the second half is running…

Perform 10 Burpees, 10 Press Ups, 10 Lunges as many times as you can in 2 minutes 30 seconds.

Then Run for 2 minutes 30 seconds.

Rest for 1 minute.

Then perform another 3 rounds.

Total workout time = 23 minutes.

Watch the video below before you start…


The Benefits of Training with your Significant Other…

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The Benefits of Training with your Significant Other…

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Healthy eating and exercise have become more and more popular over the last few years. To the point where it’s now trendy to ‘look after yourself’. Healthy cafes and restaurants are more common, and people are proud to walk around in their active wear.

But, the next trend that I can see happening now…

Training with your partner.

Working out with your husband/wife/gf/bf/fiancé can provide HUGE benefits…

Guaranteed Quality Time

When life, jobs, and kids get in the way, it can be hard to find time to spend together. We often have the best of intentions when it comes to “date nights,” but sometimes even those can get put off if you have to work late or something unexpected comes up. However, if you’re prioritising your workouts, you probably already have them built into your schedule as “appointments” with yourself you can’t break. So, if you’re already making time in your day to work out, why not do it together? Exercising together means built-in quality time during the day, and more quality time helps keep your relationship healthy.

Better Sex Life

Feeling happier is a natural by-product of exercise due to the feel-good chemicals (endorphins) that it helps you release. The release of endorphins also helps ramp up your sex drive, so not only will working out together make you happier, but it will up your desire. In addition, working out boosts your self-confidence and can help you get in touch with your body: two more things that translate to increased arousal and better sex!

Healthy Competition

Feeling like the spark of your relationship could use some reigniting? A little healthy competition can bring the playfulness back into your relationship. Often between bills, child-rearing, and obligations, we forget the playful, flirtatious behaviour that helps us bond with our partner. But working out together can bring that back in the form of some friendly competition! Challenge your partner to a mini race or see who can finish a circuit workout first. See who can do the most squats or burpees. It not only keeps your workout interesting, but your relationship interesting, too!

Trying Something New Brings You Together

image1Trying something new together can bring you closer as a couple. Whether it’s jogging, yoga, dancing, or tackling a HIIT class together, trying something for the first time together is an amazing way to bond. This is because new experiences flood your brain with dopamine, a feel-good chemical—and when you experience those things with your partner, your brain links that positive feeling with him or her.

Built-In Accountability

People who are held accountable for their workout routine are more likely to be successful. And who better to hold you accountable than the person who knows you best? When you only have to answer to yourself, you’re more likely to skip a workout if you’re having a bad day or not feeling motivated. But letting your partner motivate you and keep you accountable—and vice versa—can bring you closer and ensure you get a killer workout in. A study in Prevention Magazine found that 94% of couples stuck to their workout plan when they did it together. Motivate each other and encourage each other and you’ll feel more positive about your workouts and your partner.

A Shared Goal Brings You Closer

But one way to really make your relationship healthy is to have a shared goal or activity. When you workout together, you’re both sharing the goal of getting healthy and prioritising your fitness. The experience of being on the same page about something big brings you infinitely closer.

Deepens Your Emotional Bond

Psychologists found that one way to feel like you’re bonding with your partner is to practice nonverbal mimicry. Nonverbal mimicry or “matching” is when you coordinate your actions with another person; think lifting weights at the same time, matching your running or walking pace with theirs, or dancing to the same beat. Working out together provides tons of opportunities for nonverbal mimicry, helping you and your partner feel more emotionally attuned with one another.

IMG_8746I have been doing lots of Personal Training with couples recently. And one thing I’ve noticed so far… the results have been fantastic!

The couples train together at the same time at my private fitness studio in Seaham. There’s nobody else there just me, and my clients. No distractions. Just the two of them working hard, and encouraging each other.

Even if their workouts are slightly different (depending on their goals), they’re still able to motivate each other.

This is what Sara and Marty had to say about training together:

“I really enjoyed watching Sara’s transformation her results have been brilliant.  I love that she actually enjoys exercising again,” Marty explained.

“Working shifts is hard and we very rarely have a great deal of time together, but personal training meant that we maximised our time together that we would have normally squandered because of the constraints of work.”

“And although our levels of fitness are different we were able to spend time in the same place together enjoying exercise.”

“Having that healthy rivalry that spurs you on to go that little bit further. And it helps having someone there who understands the aches and pains the day after”.

 

Sara said; “I enjoyed the PT programme, and training together made it easier to get out of bed on a morning for exercise. We actually spent more time together because of training, and because I am now more energetic we spend more time walking the dog, which didn’t used to happen.”

“I’ve tried doing loads of different forms of exercise that never lasts but having someone with you every step of the way makes you push yourself harder and actually keep up the exercise. It really helps having someone to motivate and encourage you when you’re feeling tired or feel like having an off day.”

“You also have someone to laugh with the next day when you both can’t move”

 

I am taking on new clients at the moment and I have a special offer on Semi-Private Personal Training….

 

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My 6-Week Semi-Private PT Programme is normally £720 (£360 each).

But for the rest of 2017, 2 people train for the price of 1!

£360 per couple. (£180 each).

You get 2 workouts per week, meal plans, body fat measurements, motivation, accountability and all of the benefits I have wrote about above.

If you would like more info just get in touch… 07875548880.


LITTLE BIG THINGS

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I’ve just finished reading the book ‘The Little Bit Things’, by Henry Fraser.

It’s a very inspirational book, and definitely worth a read. It will resonate with anyone facing an obstacle, no matter how big or small.

Henry was just 17 years old when a tragic accident on the beach severed his spinal cord.

Paralysed from the shoulders down, he has conquered unimaginable difficulty to embrace life and a new way of living. Through challenging adversity, he has found the opportunity to grow and inspire others.

The book includes Henry’s thoughts on how to look at the right things and avoid the wrong, and finding progress in whatever you do.

One particular part in the book stuck out to me. It was when Henry was in hospital, just after the accident. He received hundreds of well wishes and cards, which he read over and over again, because it gave him a hunger to get better, and a hope for the future.

One card in particular gave him inspiration. It was sent from one of his old school friends and included this quote by Francis of Assisi…

“START BY DOING WHAT’S NECESSARY, THEN DO WHAT’S POSSIBLE, AND SUDDENLY YOU ARE DOING THE IMPOSSIBLE.”

 

The thing I love about that quote, is that it can be true for any situation in life. Whatever problem you are up against, use this quote to get you started.

 

With regards to fitness and weight loss, it’s important to have a long-term target. Something to aspire to. But, you must break your long-term fitness goals down into shorter targets. If you don’t break down your long-term fitness goals, it can be very daunting and the end result can appear too far away, which can knock you off the rails before you even start!

For example, if you consider yourself to be unfit, thinking about running a marathon can seem impossible. So, start with what you can do, not what you can’t do.

 

Start with what’s necessary:

To improve your fitness, you need be more active and improve your eating habits to boost your energy levels.

 

Then do what’s possible:

You don’t have to start with 10 mile runs every day. Start with what you’re capable of doing. If that’s a 10-minute walk, twice a week, that’s fine. But the key is progression. The next week, make sure you walk a little further. Make it you mission to keep making progress every week.

 

And suddenly you’re doing the impossible!

If you concentrate on the simple steps and focus on achieving small daily targets, before you know it, you will be doing what you thought was impossible at the start.

 

If you struggle for motivation on your own, then a good way to get exercise inspiration is to join a group. Running clubs, gym classes and boot camps are excellent for extra motivation.

I encourage my boot camp members to work at their own pace, to push themselves within their own limits. There’s no point in comparing yourself to others or putting pressure on yourself. Concentrate on what you can do, not what you can’t do, and in a short space of time you’ll be super fit, achieving what you once thought was impossible.

I’m currently taking on more boot camp members, so if you’d like to join us get in touch with me on 07875548880.


Triple Pyramid Workout

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This Triple Pyramid is challenging for all parts of your body, especially your legs. But, it’s complete in just 20 minutes. All that you need is a set of dumbbells for a couple of the exercises.

10 seconds SQUAT JUMPS
20 seconds WEIGHTED LUNGES
30 seconds BURPEE PRESS
40 seconds SPEED SKATERS
50 seconds CROSSOVERS
60 seconds SQUAT PRESS
50 seconds CROSSOVERS
40 seconds SPEED SKATERS
30 seconds BURPEE PRESS
20 seconds WEIGHTED LUNGES
10 seconds SQUAT JUMPS

60 seconds rest

10 seconds SQUAT JUMPS
20 seconds WEIGHTED LUNGES
30 seconds BURPEE PRESS
40 seconds SPEED SKATERS
50 seconds CROSSOVERS
60 seconds SQUAT PRESS
50 seconds CROSSOVERS
40 seconds SPEED SKATERS
30 seconds BURPEE PRESS
20 seconds WEIGHTED LUNGES
10 seconds SQUAT JUMPS

60 seconds rest

10 seconds SQUAT JUMPS
20 seconds WEIGHTED LUNGES
30 seconds BURPEE PRESS
40 seconds SPEED SKATERS
50 seconds CROSSOVERS
60 seconds SQUAT PRESS
50 seconds CROSSOVERS
40 seconds SPEED SKATERS
30 seconds BURPEE PRESS
20 seconds WEIGHTED LUNGES
10 seconds SQUAT JUMPS

Workout Complete

Watch the video below for a demo of the exercises before you start.



National Cholesterol Awareness Month

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October is National Cholesterol Month, an entire month devoted to raising awareness of the dangers of high cholesterol and I think it’s important for locals to lower their cholesterol. Especially, because the North East has one of the highest cardiovascular death rates in the UK.
A lot of people hear the word cholesterol but don’t know that it’s vital for the normal functioning of the body. However, having excessively high level of cholesterol in your blood can have a negative effect on your health.

It can increase the risk of having a heart attack, stroke or mini stroke. Cholesterol can build up in the artery wall, restricting the blood flow to your heart and brain and increases the risk of a blood clot developing somewhere in your body.

The first step in reducing your cholesterol is to maintain a healthy, balanced diet.

Different foods lower cholesterol in various ways. Some deliver soluble fibre, which binds cholesterol and its precursors in the digestive system and drags them out of the body before they get into circulation. Some give you polyunsaturated fats, which directly lower LDL. And some contain plant sterols and stanols, which block the body from absorbing cholesterol.

These foods can help lower cholesterol:
1. Oats. An easy first step to improving your cholesterol is having a bowl of porridge or a cold oat-based breakfast like overnight oats. Make sure you use wholegrain rolled oats to get soluble fibre. Add a banana or some strawberries for another.
2. Barley and other whole grains. Like oats, barley and other whole grains can help lower the risk of heart disease, mainly via the soluble fibre they deliver.
3. Beans. Beans are especially rich in soluble fibre. They also take a while for the body to digest, meaning you feel full for longer after a meal. So, they are great for weight loss too. The best options are kidney beans, black beans, cannellini beans and pinto beans.
4. Nuts. Eating almonds, walnuts, cashews, and other unsalted nuts is good for the heart. Eating 50 grams of nuts a day can lower LDL.
5. Healthy Oils. Using olive oil and coconut oil in place of butter or lard when cooking helps lower LDL.
6. Apples, grapes, strawberries, citrus fruits. These fruits are rich in pectin, a type of soluble fiber that lowers LDL.
7. Soy. Eating soybeans and foods made from them, like tofu and soy milk, is a good way to lower cholesterol. Consuming 25 grams of soy protein, or 500ml soy milk a day can lower LDL by 5% to 6%.
8. Fatty fish. Eating fish two or three times a week can lower LDL in two ways: by replacing meat, which has LDL-boosting saturated fats, and by delivering LDL-lowering omega-3 fats.



100 Reps For Time

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Complete the 100 repetitions as quickly as you can, with good form.

Time yourself and make a note of how long it takes you to complete the 100 reps.

20 BURPEES
20 PRESS UPS
20 LUNGES
20 SQUAT JUMPS
20 SIT UPS

Then, without rest RUN for the same amount of time.

For example, if it takes you 3 minutes 24 seconds to complete the 100 reps, then you must run for 3 minutes 24 seconds.

(the quicker you complete the repetitions, the less time you have to run for)

Once you finish the run, rest for 1 minute then aim complete another 3 rounds. (4 in total)

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The 3 Key Factors To Barry’s Successful Transformation

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IMG_0975Barry is a 39 year old, husband and dad of two, from Seaham. 

About 6 years ago he picked up an injury, which totally wiped out his exercise routine.

He started to pile the pounds on because he was less active and started to eat rubbish foods. In fact, he completely lost his self discipline with his diet. 

He would skip breakfast. Take a lunchbox full of sandwiches, crisps and chocolate biscuits to work. He would snack on sugary, carby things all day. Then when he got home from work he would eat more carby, starchy foods (or a takeaway), and wash it down with a couple of beers.

Basically, he fell into the trap of eating a high sugar diet, like many men do!

The problem is, too much sugar just results in storing fat around the waistline. 

He was feeling really bloated and uncomfortable in all of his clothes. 

It got to the point where his weight was affecting his mood and he avoided doing certain things, like going out with his mates and taking his sons swimming. 

The thing is… everyone has a tipping point. The point where you say to yourself, “right, enough is enough I’ve got to do something to get this weight off. I can’t go on feeling like this forever.”

So he signed up to my 90 Day Boot Camp Programme. 

And the rest is history as they say…

His chubby days are now behind him and he has a whole new energetic lifestyle. He has learned to control his diet and has very good self-discipline. And he has a new found self-confidence 😁 

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How did Barry get these amazing results during his 90 Days at Boot Camp? 

3 Reasons: 

SUPPORT – You’ve got support from me and the rest of the group throughout your membership. I’m always on the end of the phone if you have questions. There ‘s also a private, members only facebook group where everyone communicates, shares their ideas and experiences. This group is the heartbeat of the programme. It really helps keep you on track.

MOTIVATION – Being in a group environment really motivates you during the workouts. It’s not fiercely competitive, but its very encouraging and inspiring. When you’re on your own in the gym it’s too easy to give up early or quit all together. In a group environment you will find yourself pushing more, it will get the best out of you and you’ll see quicker and better results. 

ACCOUNTABILITY – When you join boot camp you become part of the group, and you feel accountable. This is a HUGE part of your success. On those days when you don’t feel like working out, your energy is low, or when then weather is bad, the group will hold you accountable. 

 

Those 3 things are the key to successful health and fitness.

I see so many men joining gyms or going running. But they don’t get the results that they set out to achieve…

Because the gym doesn’t provide those 3 things above. 

In fact, there’s a statistic in the fitness industry that says 34% of new gym members attend LESS than 4 times! 

Only 21% of people attend more that 12 times! 

This statistics prove there is no accountability, support and motivation in a gym. 


 

The NEW 6 Week Boot Camp Programme….

 

I’ve just opened up more spaces for Men on my 6 Week Boot Camp programme. 

  • £49 for 6 weeks.
  • 2 workouts a week. Choose from Monday 6am, Tuesday 6:30pm, Thursday 6:30pm, Friday 6am
  • Meal Plans, shopping lists and recipes. 
  • Plus Support, Motivation and Accountability.

 

Fancy giving Boot Camp a go? To apply for a place click here >>> www.eastcoast-fitness.com/mensbootcamp


 

 

 

image2 (2)I asked Barry a few questions about what it’s like to join boot camp, so you can hear from the ‘horses mouth’ instead of taking my word for it. 

What was your biggest fear before joining?  Did it come true, and if not, what happened instead?
“My biggest fear before signing up to your boot camp was turning up on the first day and  everyone else being really fit and in peak condition and I would look like a fat pudding!! this was not correct there was mix of people there in different stages of fitness, everyone was really welcoming and that put me at ease and I was able to enjoy it.”
What, specifically, was your favourite part of boot camp, and why?
“My favourite part of boot camp has been the varied activities and work outs we do, I have never had the same workouts in the 4 weeks I’ve been attending that makes it fun. I have enjoyed challenging myself again after losing my own discipline about 5-6 years ago following breaking my leg when playing rugby. I strangely enjoy doing the steps and the bank!!”

If you were to recommend East Coast Fitness to your best friend, what would you say?

“I would say if your thinking about joining do it don’t put it off like I did, since I started 4 weeks ago I have learned how to eat healthily, this in turn has given me the ability to train harder and more often and I can see results I never thought possible. Its about education learning how the food you eat affects you and how this helps  you exercise harder. I’m now doing 2 sessions a week  at boot camp and 2-3 on my own and loving it. people are noticing my weight loss and I seem to be happier in myself.”
image1 (2)
He then went on to say this…
“Can I just say the emails you have sent over the last few weeks have really helped, learning about food, carbs (good/bad) has been just as important as the exercise.”

 


6 Common Carbohydrate Mistakes

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We all know there are good carbs and bad carbs, but often people get confused and end up eating the wrong type.

First of all, carbs are energy. You need them to survive. But you need to make sure you’re getting yours from the right sources, and for the right reasons.

Below are the worst carb habits you can fall into, and what to do instead.

  1. You Eat Refined Carbs

White breads, pastas and grains give carbs their bad reputation. They are simple and refined, they burn up fast, spiking your blood sugar and causing it to crash, leaving you with a craving for more carbs!

For slow-burning, clean sources of energy, choose complex carbs such as whole-grain sprouted breads, grains like brown rice and quinoa, and vegetables and fruits. But eat them in moderation. This is not a licence to binge!

 

 

  1. You Fear Fat

You have to eat fat to lose fat. Our bodies need good fat in order lose weight and function properly. Healthy fats satisfy hunger and boost your metabolism. But when you cut out all fats, you end up replacing it with carbs, which are less filling. That’ll lead to you consuming more and more calories in search of satiety.

You can get your healthy fats from foods like avocados, nuts, seeds, oily fish and plant based oils, like olive oil, flaxseed oil and coconut oil.

 

 

  1. You Don’t Eat Carbs Before You Workout

    Remember: Carbs are energy. Going into a workout without them is like going on a long car journey without a full tank of fuel. Starving yourself of energy makes it very difficult to complete an intense, calorie-blasting workout. The best foods to eat before a workout are:
  • Bananas
  • Wholegrain Rolled Oats
  • Grilled Chicken, Broccoli & Sweet Potato
  • Dried Fruit
  • Wholegrain Bread
  • Fruit and Green Yoghurt
  • Trail Mix

 

Eat your pre-workout meal/snack about 30-60 minutes before your workout so that you don’t feel bloated.

 

 

  1. You Drink Smoothies That You Don’t Make Yourself

 

Avoid the smoothie bar at the gym or in the main shopping centres. They are normally full of sugar. Yes, they contain fresh fruit, but that just masks all of the sugary syrups and juices that contain loads of calories. Make your own instead. Try this juice and syrup free smoothie recipe:

 

Blueberry Mango SmoothieBerry & Mango Smoothie

Serves 2

 

Ingredients:

  • 100g frozen blueberries and strawberries
  • 100g frozen mango
  • 2 bananas
  • 200ml water

 

Method:

 

  1. Place all the ingredients in a powerful blender and blitz until smoothie.
  2. Serve immediately, enjoy!

 

 

 

 

  1. You Drink Flavoured Coffees

 

A coffee-a-day can be great for health and weight loss: It boosts your metabolism and is rich in disease-fighting antioxidants. A black coffee that is! But the flavoured coffees you can get in cafés are full cream, sugar and flavourings which contain the same amount, if not more calories and carbs as a dessert. Some of those can easily reach 50 grams of sugar per cup — more than half your daily recommended amount! Stick to black coffee — it’s calorie free!

 

 

  1. You Drink Fizzy Drinks – Even the Diet Ones

 

Cutting calories and carbs from fizzy drinks is a no-brainer. At 150 calories and 39 grams of sugar (8 tbsp) per can, those can add up to some serious weight gain! Diet fizzy drinks are just as bad too. Artificial sweeteners affect our sense of satiety so diet drinks can actually make you eat more high-cal, high-carb junk. Stick with water, and if you must have it flavoured, then just use a little bit of cordial.


  • 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