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777 Workout

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Complete 7 rounds of the 7 exercises below with no rest in between.

7 BURPEES
7 PRESS UPS
7 SQUAT JUMPS
7 WALKOUTS
7 SQUAT THRUSTS
7 GET UPS
7 SIT UPS

Complete the exercises as quickly as you can, with good technique.



5 Superfoods That You Should Eat Regularly

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‘Superfood’ is the latest buzzword in the world of health. You’ve probably seen or heard it a lot recently.

What qualifies a food to be a ‘superfood’?

Basically, it’s any kind of food that’s packed with vitamins, minerals and antioxidants, which gives you lots of health benefits.

These are the 5 Superfoods that I recommend having regularly as part of your healthy eating diet:

 

  1. Avocado

avoadoAlthough most of the calories in an avocado come from fat, don’t let that put you off! Avocados are full of healthy, beneficial fats that help to keep you full. When you consume fat, your brain receives a signal to turn off your appetite. Eating good fats slows the breakdown of carbohydrates, which helps to keep sugar levels in the blood stable.

Eating healthy fats supports skin health, enhances the absorption of vitamins, minerals, and other nutrients, and may even help boost the immune system.

Despite its creamy texture, an avocado is actually high in fibre so can help prevent constipation, maintain a healthy digestive tract, and lower the risk of colon cancer.

 

  1. Matcha

Matcha is a powdered form of green tea. When you drink traditional green tea (from a tea bag), the leaves get infused into the hot water, then the leaves are discarded. With matcha being in powder form, it dissolves into the water meaning you’re drinking the actual leaves, making it a more potent source of nutrients. Matcha is packed with antioxidants that have been tied to protection against heart disease and cancer, as well as better blood sugar regulation, blood pressure reduction, and anti-aging. Another antioxidant in matcha has been shown to boost metabolism.

The traditional way to consume matcha is to drink it with hot water. But you can also add it to smoothies, soups, muffins and breakfast bowls.

 

  1. Acai

Acai berries come from the rainforests of South America. They contain very high levels of antioxidants which help fight cancer and heart disease, and help aid weight loss and anti-aging.

Açai is normally sold frozen or in tablets, powders, or juices. I would advise that you avoid açai juices, because they usually contain added sugar. I recommend buying acai powder that you can blend in with smoothies. acai

  1. Chia Seeds

Chia seeds are packed with omega-3 fatty acids, fibre, and calcium. They are great for people who don’t eat a lot of fish, because it’s a good way to get plant-based omega-3s in your diet. They have a lovely taste, crunch, and nutty flavour.

You can add them to overnight oats and smoothies, or sprinkle them on salads, and stir-fries.

  

  1. Bee Pollen

bee pollenBee pollen is high in proteins, amino acids, vitamins and folic acid.

It contains more amino acids gram for gram than beef, eggs or cheese, which makes it a good vegetarian source of protein. It also contains all of the B vitamins, including vitamin B12 which can be hard to find in vegetarian sources.

It can help increase energy due to the high B vitamin content and includes large amounts antioxidants that helps strengthen capillaries and blood vessels, which can support the cardiovascular system.

Bee pollen comes in granules, capsules and chewable tablets. I prefer the granules so I can mix it in with my morning smoothie bowl, overnight oats or protein drink.

If you are new to taking bee pollen, start off with a small dose and build it up, to make sure that you’re not sensitive to the pollens. Most supplements will come with guidelines on how to use it.

 


Beginners 777 Workout

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This workout is ideal for beginners or people with low fitness levels. The aim is to complete 7 rounds of the 7 exercises below without rest. However, if you can’t manage it all in one go, take a rest at the end of every round.

7 SQUATS
7 STAR JUMPS
7 ASSISTED PRESS UPS
7 SIDE STEPS
7 SHUTTLES
7 BRIDGES
7 CRUNCHES

 



Are Pumpkin Spiced Lattes Making You Fat?

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starbucks_pumpkin_spice_latte_edit

Autumn is just around the corner and the coffee shops are starting to sell their Pumpkin Spice Lattes, Pecan Lattes and Salted Caramel Cappuccinos.

On those cold, wintery days there’s nothing more satisfying than a hot cup of coffee to lift your mood.

But, be careful!

While they are very tasty, they are also super high in calories and packed full of sugar.

If you’re trying to lose weight, they can easily tip your calorie and sugar intake over your limit and bring your weight loss efforts to a halt.

Check out the nutritional content of the popular coffee drinks below:

Note: the recommended daily sugar intake for adults is 6 teaspoons per day, and too much sugar results in storing body fat.

 

  • A grande Pumpkin Spiced Latte made with semi-skimmed milk contains 424 calories and 49.7 grams (12.5 teaspoons) of sugar. DOUBLE the recommended daily amount for adults.

 

  • A grande Caramelised Pecan Latte made with semi-skimmed milk contains 275 calories and 36.8 grams (9 teaspoons) of sugar. That’s one and a half times the daily recommended amount for an adult.

 

  • A Massimo Speciality Gingerbread Latte made with semi-skimmed milk contains 194 calories and 33.8 grams (8.5 teaspoons) of sugar. That’s nearly one and a half times the daily recommended amount for adults.

 

So, if you’re a bit of a coffee junkie and you have 3 Pumpkin Spiced Lattes per week, that’s your recommended sugar intake taken up with just 3 coffees! That’s without all of the other food and drinks that your consuming that week too. You see how easy it is to go over your sugar and calorie allowance?

 

What can you have instead?

Espressos and Americanos are great because they are low in calories and don’t contain and sugary syrups or milk. Meaning you can enjoy a nice hot cup of coffee without tipping you over your calorie allowance.

If you really can’t resist a flavoured latte, then you can ask for it to be made with soya milk (which has less calories that cows milk) and half the amount of syrup, so that it lowers the number of calories that you are consuming.

 

Can coffee help you lose weight?

A coffee can actually be very helpful with weight loss if you use it in the right way.

Caffeine is a stimulant and can help improve your focus. It makes you feel more alert and can spur you on to be more active. So, if you time your coffee right, it can help you have a more energetic workout meaning you will burn more calories and body fat.

On the other hand, too much coffee has the opposite effect. It will make you feel sluggish and tired.

My advice is:

    Limit Your Coffee Intake To One Per Day
If you’re having more than one per day then try to cut down so that you avoid sugar cravings.
•    Drink Black Coffee
Avoid coffees with milk or cream, lattes full of syrups and don’t use sugar or sweeteners as this will bump up your calorie intake and prevent you from losing weight.
•    Time Your Caffeine
The best time to have a coffee is about half an hour before your workout to make you more alert and focused. You’re more likely to push yourself harder during the workout if you’re alert. On days that you don’t have a workout scheduled, mid-morning is the best time to get a caffeine hit as this is usually when most people have a dip in concentration.
•    Avoid Caffeine Close To Bed Time
Personally, I don’t drink coffee after 4pm because I’m wide awake come bed time. If you find it hard to get to sleep on a night try reducing your caffeine intake, especially in the afternoon.



20 Minute HIIT for Beginners

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This high intensity interval training session only lasts 20 minutes, but it’s sure to give you a good challenge! The good thing is, its low impact so it won’t put to much impact through your joints.

30 seconds SQUATS

30 seconds STAR JUMPS

30 seconds ASSISTED PRESS UPS

30 seconds ASSISTED LUNGES

30 seconds rest

Repeat another 7 rounds (8 rounds in total)

 



20 Minute HIIT

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This high intensity interval training session only lasts 20 minutes, but it’s sure to give you a good challenge!

30 seconds SQUAT JUMPS

30 seconds SPRINT ON SPOT

30 seconds PRESS UP THRUSTS

30 seconds JUMPING LUNGES

30 seconds rest

 

Repeat another 7 rounds (8 rounds in total)

 

Total workout time = 20 minutes



7 Minute Fitness Challenge (For Beginners)

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This Fitness Challenge targets all parts of the body within 7 minutes.

There are only 6 different exercises performed for 20 seconds at a time. The aim is to perform each one with as much intensity as possible (within your own limits)

This is what you need to do:

20 seconds SQUATS
20 seconds LOW IMPACT STAR JUMPS
20 seconds SQUATS
20 seconds LOW IMPACT STAR JUMPS
20 seconds SQUATS
20 seconds LOW IMPACT STAR JUMPS
20 seconds SQUATS
20 seconds LOW IMPACT STAR JUMPS

30 seconds rest

20 seconds ASSISTED LUNGES
20 seconds LOW IMPACT HIGH KNEES
20 seconds ASSISTED LUNGES
20 seconds LOW IMPACT HIGH KNEES
20 seconds ASSISTED LUNGES
20 seconds LOW IMPACT HIGH KNEES
20 seconds ASSISTED LUNGES
20 seconds LOW IMPACT HIGH KNEES

30 seconds rest

20 seconds SHUTTLES
20 seconds SIDE STEPS
20 seconds SHUTTLES
20 seconds SIDE STEPS
20 seconds SHUTTLES
20 seconds SIDE STEPS
20 seconds SHUTTLES
20 seconds SIDE STEPS

Challenge Finished!


7 Minute Fitness Challenge

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

This Fitness Challenge targets all parts of the body within 7 minutes.

There are only 6 different exercises performed for 20 seconds at a time. The aim is to perform each one with as much intensity as possible.

This is what you need to do:

20 seconds SQUAT JUMPS
20 seconds PRESS UPS
20 seconds SQUAT JUMPS
20 seconds PRESS UPS
20 seconds SQUAT JUMPS
20 seconds PRESS UPS
20 seconds SQUAT JUMPS
20 seconds PRESS UPS

30 seconds rest

20 seconds JUMPING LUNGES
20 seconds WALKOUTS
20 seconds JUMPING LUNGES
20 seconds WALKOUTS
20 seconds JUMPING LUNGES
20 seconds WALKOUTS
20 seconds JUMPING LUNGES
20 seconds WALKOUTS

30 seconds rest

20 seconds BURPEES
20 seconds LEG
20 seconds BURPEES
20 seconds LEG RAISES
20 seconds BURPEES
20 seconds LEG RAISES
20 seconds BURPEES
20 seconds LEG RAISES

Challenge Finished!



24 Minute Fat Burner

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The aim of this workout is to work for 24 minutes without rest. It is designed to target your legs, arms, chest and core, while keeping your heart rate elevated so you burn body fat.

If you don’t have access to a treadmill, you can do the running part by doing shuttle runs in the space you have available.

Complete four rounds of these exercises without resting between them.

30 seconds SQUAT JUMPS
30 seconds LUNGES
30 seconds PRESS UPS
30 seconds HILL CLIMBS
30 seconds CRUNCHES
30 seconds V-SIT
3 minutes RUN

 


This one thing will keep you on track over the school holidays

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This one thing will keep you on track over the school holidays.

 

This week I’ve had lots of conversations with people who are struggling to stay on track with their healthy eating plans over the school holidays.

While I can understand it’s a little more difficult to eat healthily when you’re out of your routine, and you’re surrounded with temptations when you’re out and about with the kids, it just takes one thing to stay on track…

PREPERATION.

If you have a plan to stick to and you have the food already prepared you are way less likely to go off track.

It just takes half an hour on a weekend to make a plan for the week ahead.

This is how I do it:

 

  1. QUICK RESEARCH
    Every weekend I spend ten minutes flicking through cook books on my book shelf, and picking out some meals that I fancy for the following week. Pinterest is another good source for healthy meal ideas
  2. CREATE YOUR PLAN
    I write them down on a meal planner blackboard in my kitchen (along with the cook book name and page number – to save time when it comes to finding the recipe again).For example:
    Monday – Goats Cheese Frittata (Hemsley Hemsley pg32);
    Tuesday – Chicken with Thai Broccoli Rice (Body Coach pg45);
    Wednesday – Chicken & Avocado Wrap (Pinterest);
    Thursday – Tuna with Green Beans (Bear Grylls pg112);
    Friday – Tortilla Pizzas (Pinterest); l Saturday – Spicy Beef Stir-Fry (Pinterest);
    Sunday – Chicken roast (Sainsbury’s mag pg72).On Tuesdays and Thursdays, I’m a bit pushed for time so I make sure the meals for those days are quick and easy to make. On a Friday, I like to have a treat, so I’ll schedule that on the planner too. Having a structured meal plan like this makes it quicker and easier when it comes to making your meals. If you don’t have a plan, you’ll waste a lot of time staring into the fridge wondering what you can knock up. Then you’ll probably give up and reach for convenience foods, because conjuring up a meal in your head is very difficult.During the holidays, it can be a little more difficult. If you know that you’re taking the kids out for the day, why not plan a healthy picnic? Prepare it before you leave the house, and it will help you avoid grabbing fast food takeaways or convenience foods in a local café.
  3. SHOPPING LIST

    Once I’ve put the meals onto the planner, I go back through the recipes and write down all of the ingredients to create my shopping list.

  4. GO SHOPPING
    Then I’ll go get the shopping in for the week ahead. Going into a supermarket with a structured plan and a shopping list saves you from throwing away foods, and saves you money too! Without a shopping list, you’ll walk up every single aisle of the supermarket, throwing anything in your trolley that takes your fancy. I can guarantee you’ll not eat half of those impulse buys and they will end up in the bin. You should also find that you spend less time in the supermarket because you can whizz around for the items on your list, without having to march up and down every aisle.
  5. STOCK UP
    Head home to fill up the cupboard/fridge with the healthy ingredients I’ve just bought, and that’s me set for the week ahead. It’s a simple as that. I can do the whole thing in less than an hour. I may have to make another quick trip to the supermarket to pick up more fruit if I run out, but that’s it. It may take you a little longer to begin with, but as the weeks go by you’ll get quicker and quicker.

Staying on track is really simple! You just need to set aside half an hour to plan out your meals for the week. Give it a go next week and you’ll see what a difference it makes to your healthy eating.


  • 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