Health & Fitness Blog

14 Ways To Stay Fit On Holiday

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Most schools have now finished for the Summer, and a lot pf people are jetting off on holiday. Whether you’re relaxing on the beach or exploring a new city, a time out from the normal routine can be great thing. But it can also make it tough to stay fit—all those meals out and indulging in a few (or a lot) cocktails doesn’t exactly help either. All that fun means you might return home feeling less than refreshed. The good news is feeling healthy during and post-holiday is totally possible. Making just a few smart choices will keep you active and energized and help you get the most out of that holiday—and looking forward to the next one.

 

Eat Well!

  • Eat before the airport. Get a nice, big, healthy meal down in your belly before you get to the airport to avoid having to eat in the fast food restaurants. If you’re in a rush and don’t have time to eat before you leave, then choose the healthier options in the airport.
  • Watch out for jetlag. Adjusting to a new time zone might make you hungry at odd hours. Resist the urge to snack at 4 a.m. and wait for normal meal times instead (or choose a healthy snack, like a handful of nuts, to tide you over).
  • Plan your stops in advance. If you’re driving to your getaway, plan where and when you’ll be stopping for meals before hitting the road. It’ll give you more flexibility when choosing a healthier restaurant—or figuring out the best options. And of course, pack your own healthy snacks!
  • Indulge in moderation. If you’re visiting somewhere like Italy, it would be a sin not to try some fresh Italian pasta or stone baked pizza. Indulging in those things is fine. On days you’ll be indulging more than usual, try to keep other meals and snacks on the healthy side.
  • Use a smaller plate. If you’re going on an all-inclusive holiday with buffet style meals, it can be hard to resist trying everything. Use a small plate to encourage smaller portions. Put the salad and veggies on your plate first.
  • Beware of drinks. A single cocktail can contain loads of sugar (and calories). You can’t deny yourself of a few drinks on holiday, but try choosing the lower calorie and less sugary drinks.

 

 

Exercise!

  • See the sights. On foot or bike, that is. Skip the bus tours and check out your new surroundings the old-fashioned way to burn calories while taking in the views.
  • Take the stairs. Instead of taking the lift, stay active and walk the stairs. Whether it’s at the hotel, or while out sightseeing.
  • Embrace your surroundings. If you’re at the beach, try doing the usual workout routine on the sand instead of indoors. A change of scenery can give you a good boost!
  • Be adventurous. Break out of your comfort zone and use your holiday as an excuse to try a new, fun activity. Whether it’s rock climbing, sailing, or paddle boarding, challenge yourself to try something different while you’re away.
  • Check out the facilities first. Make it easy to squeeze in workout time by booking a hotel with a gym or pool.
  • Exercise anywhere. Bodyweight exercises can be done anywhere and require zero equipment. Try a workout like the 7 Minute Ab Blast.

 

Relax!

  • Keep work away. It’s a holiday, remember? Resist the urge to check work e-mails and focus on having fun. It will keep your mind clear and allow you to relax and de-stress.
  • Get the most out of your time off. Doing activities that you enjoy, keeping your cell mobile off, and sharing time with friends and family (or alone time!) ensure that you’ll make the most of every single minute of your holiday.

 

 







A Good Night Sleep Can Help You Lose Weight…

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A Good Night Sleep Can Help You Lose Weight…

 

Do you struggle to maintain your focus when trying to lose weight?

Do you always end up off the rails after a couple of weeks eating healthy?

Do you have trouble controlling hunger?

Always craving sweet foods?

Despite your biggest efforts in the gym, you don’t achieve the results that you want?

Maybe it’s genetics. Maybe you’re lazy or lack willpower. Or maybe, diet or exercise isn’t the real problem…

If you want to look better, the most common suggestion is “eat less and move more.” But it’s not that simple. Sometimes you want to eat less and move more, but it seems impossible to do so. And there might be a good reason: Between living your life, working, and exercising, you’re forgetting to SLEEP enough.

When you don’t get enough sleep and your body is tired, you can’t control your hormones as well. Especially the hormones Leptin and Ghrelin. I won’t go into the whole science, but basically, when you are sleep deprived your body produces less leptin and more ghrelin. When these two hormones aren’t controlled properly you can experience these side effects:

  • Fat burning slows down.
  • Metabolic grogginess (your metabolism slows down)
  • Feel hungry
  • Crave sugary foods

 

When you don’t sleep enough, your cortisol levels rise too. This is the stress hormone that is associated with fat gain. Cortisol also activates reward centres in your brain that make you want food. At the same time, the loss of sleep causes your body to produce more ghrelin. A combination of high ghrelin and cortisol shut down the areas of your brain that leave you feeling satisfied after a meal, meaning you feel hungry all the time—even if you just ate a big meal.

The bottom line: Not enough sleep means you’re always hungry, reaching for bigger portions, and desiring every type of food that is bad for you—and you don’t have the proper brain functioning to tell yourself, “No!”
As well as the disastrous effects on your diet, lack of sleep can also affect your workouts. You won’t have as much energy to push yourself. If you do manage to workout, the increase of cortisol will slow down your recovery after workouts. The increase in cortisol will also prevent you from gaining as much lean muscle, which in turn will slow down your fat burning process.

My advice:

While there’s no hard number that applies to all people, a good rule of thumb is to get between seven and nine hours of sleep per night, and to make sure that one poor night of sleep isn’t followed up with a few more. It might not seem like much, but it could make all the difference and mean more than any other health decision you make.

 







Low Impact Workout – 40/20

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✅ Low impact
✅ Easy on your joints
✅ Suitable for beginners
✅ Raises your heart rate
✅ Burns calories
✅ Burns body fat

There’s six exercises in todays workout, which work every part of your body. Each exercise is performed for 40 seconds, with 20 seconds rest between each of them.

It’s quite intense, so if you need longer than 20 seconds rest, just take it.

40 seconds ASSISTED SQUATS
20 seconds rest
40 seconds ASSISTED LUNGES
20 seconds rest
40 seconds BRIDGES
20 seconds rest
40 seconds LOW IMPACT STAR JUMPS
20 seconds rest
40 seconds 4 STEP SHUTTLES
20 seconds rest
40 seconds SIDE STEPS

60 seconds rest

Perform another 3 rounds. (4 rounds in total)

 







Low Impact Workout – 3:2:1

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If you are new to fitness, you have low fitness levels or you can’t do high intensity workouts then this workout is ideal for you.

All of the exercises are low intensity so they don’t put too much pressure on your joints.

You can do the workout in the comfort of your own home and you can take it all at your own speed.

Try this…

The 3:2:1 workout is one of my favourites. It’s a workout format that lots of Hollywood celebrities use to get in shape for movies.

Theres 6 rounds in total…

3 rounds of CARDIO exercises
2 rounds of LOWER BODY exercises
1 round of UPPER BODY exercises

V
V
V

Round 1: (cardio)
30 seconds LOW IMPACT STAR JUMPS
30 seconds SIDE STEPS
30 seconds SHUTTLES
30 seconds LOW IMPACT STAR JUMPS
30 seconds SIDE STEPS
30 seconds SHUTTLES

60 seconds rest

Round 2: (lower body)
30 seconds SQUATS
30 seconds ASSISTED LUNGES
30 seconds BRIDGES
30 seconds SQUATS
30 seconds ASSISTED LUNGES
30 seconds BRIDGES

60 seconds rest

Round 3: (cardio)
30 seconds LOW IMPACT STAR JUMPS
30 seconds SIDE STEPS
30 seconds SHUTTLES
30 seconds LOW IMPACT STAR JUMPS
30 seconds SIDE STEPS
30 seconds SHUTTLES

60 seconds rest

Round 4: (upper body)
30 seconds ELEVATED PRESS UPS
30 seconds SHOULDER PRESS
30 seconds TRICEP EXTENSION
30 seconds ELEVATED PRESS UPS
30 seconds SHOULDER PRESS
30 seconds TRICEP EXTENSION

60 seconds rest

Round 5: (lower body)
30 seconds SQUATS
30 seconds ASSISTED LUNGES
30 seconds BRIDGES
30 seconds SQUATS
30 seconds ASSISTED LUNGES
30 seconds BRIDGES

60 seconds rest

Round 6: (cardio)
30 seconds LOW IMPACT STAR JUMPS
30 seconds SIDE STEPS
30 seconds SHUTTLES
30 seconds LOW IMPACT STAR JUMPS
30 seconds SIDE STEPS
30 seconds SHUTTLES







Low Intensity Workout – Pyramid Challenge

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This low impact workout is great for people who can’t mange HIIT training because of low fitness levels or joint problems. It’s low impact, but it raises your heart rate enough so that you burn lots of calories and body fat.

This is what you have to do…

2 SQUATS
2 LOW IMPACT STAR JUMPS
2 RAISED PRESS UPS

4 SQUATS
4 LOW IMPACT STAR JUMPS
4 RAISED PRESS UPS

6 SQUATS
6 LOW IMPACT STAR JUMPS
6 RAISED PRESS UPS

8 SQUATS
8 LOW IMPACT STAR JUMPS
8 RAISED PRESS UPS

10 SQUATS
10 LOW IMPACT STAR JUMPS
10 RAISED PRESS UPS

8 SQUATS
8 LOW IMPACT STAR JUMPS
8 RAISED PRESS UPS

6 SQUATS
6 LOW IMPACT STAR JUMPS
6 RAISED PRESS UPS

4 SQUATS
4 LOW IMPACT STAR JUMP
4 RAISED PRESS UPS

2 SQUATS
2 LOW IMPACT STAR JUMPS
2 RAISED PRESS UPS

The aim is to complete all of those exercises without any rest. But if you really need to have a breather then just take it and start again when you’re ready.

Enjoy







Sunderland Echo Workout. 15/6/17 – 20 second Ab HIIT

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My latest workout for Sunderland Echo readers is designed to work your ab muscles.

The aim is to complete 20 seconds of each exercise without rest. Focus on tensing your abs during every exercise. You should feel that muscle burn during the first round.

20 seconds CRUNCHES
20 seconds BICYCLE ABS
20 seconds SQUIRMS
20 seconds LEG RAISES
20 seconds STRAIGHT LEG SIT UPS
20 seconds JACK KNIVES

REST FOR 60 SECONDS.

Try to complete 5 or 6 rounds in total.

Enjoy!

 







Low Impact Exercise – 7 DAY CHALLENGE

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If you are new to fitness, you have low fitness levels or you can’t do high intensity workouts then try this challenge.

All of the exercises are low intensity so it doesn’t put too much pressure on your joints.

You can do the workout in the comfort of your own home and you can take it all at your own speed.

The workouts increase in intensity each day which is what you need to improve your fitness.
THE 7 DAY CHALLENGE

DAY 1:

Perform 10 repetitions of the following exercises:

10 SQUATS
10 LOW IMPACT STAR JUMPS
10 RAISED PRESS UPS (on a bench or table)
10 BRIDGES
10 CRUNCHES

Rest for 60 seconds.

Repeat another 2 rounds (3 rounds in total).

DAY 2:

Perform 20 repetitions of the same exercises. Complete 3 rounds in total.
DAY 3:

Perform 30 repetitions of the same exercises. Complete 3 rounds in total.
DAY 4:

Perform 40 repetitions of the same exercises. Complete 3 rounds in total.
DAY 5:

Perform 50 repetitions of the same exercises. Complete 3 rounds in total.
DAY 6:

Perform 60 repetitions of the same exercises. Complete 3 rounds in total.
DAY 7:

Perform 70 repetitions of the same exercises. Complete 3 rounds in total.







A lesson from Deli Alli 

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If you don’t know who deli alli is, he’s England’s best young footballer right now. He broke onto the scene when he was just 16 years old and now, at 21, he’s one of the premier leagues and England’s best players.

On Saturday I read a rare interview with him in a national newspaper. The journalist asked him ‘what do you think has been the key to your meteoric rise to being one of the worlds best young footballers?’

His answer was this…

“I have made lots of mistakes along the way, but I’ve learned from them all and not made those mistakes again”. 

He analyses his game, realises were he is going wrong and then works hard to improve. 

Simple! 

That philosophy can be taken into any part of life. 

Even fitness…

Theoretically, weight loss is simple! 

Exercise regularly and eat healthy foods.

I know, it’s not easy, and you’re bound to make mistakes along the way. 

But, it’s important that you don’t keep making those mistakes! 

– You know you can’t drink wine every night and eat takeaways every weekend if you want to lose weight. 

– You know you can’t eat too much sugar. 

– You know that crash diets don’t work in the long run. 

– How many times have you been backwards and forwards to slimming world? 

– How long have you been attending a gym and not seen real results? 

Why do you keep making those mistakes?? 

V

V

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Because you’re not getting HELP and GUIDANCE from an expert. 

Do you think Deli Alli would be so successful without help? 

Definitely not! 

He’s had lots of top coaches helping him improve. There’s no way he would be as good as he is now without the help of those people. 

Are you ready for help??? 

I’m here to offer you my help so that you can lose weight and get leaner, stronger and fitter. 

I’ve helped thousands of people throughout my 10 years in the fitness industry and I’m ready to help more. 

I’ve got 3 spaces available for Personal Training at the moment. 

Click the link for all of the info…

Www.eastcoast-fitness.com/PT

Let work together.

Identify your weaknesses. 

Find out where you’re going wrong. 

And work hard to get you a leaner and fitter body. 

Don’t keep making the same mistakes over and over again! 

If you want any more info just get in touch. 

Graham 







Sunderland Echo Workout 7/6/17 – Medicine Ball

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I thought I’d mix things up a little bit this week and introduce some equipment to the workouts. You will need a medicine ball or a heavy object (like a door stop).

Using the weight adds a little bit of extra resistance to challenge your muscles, and it will help build up your core strength.

The aim is to perform 20 repetitions of the 5 exercises without rest.

20 SQUAT SWINGS
20 PRESS UPS
20 V-SITS
20 LUNGE SWINGS
20 BURPEES

Once you’ve complete the 5 exercises, take a break for 1-2 minutes and then another 2 rounds.







Know Diabetes Fight Diabetes

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DiabetesWeek-2017-600x300

 

It is National Diabetes week from Sunday June the 11th until Saturday the 17th and this year the theme is ‘Know Diabetes Fight Diabetes’.

There are currently 4.5 million people in the UK living with the condition, and 11.9 million more at risk of developing Type 2 diabetes. I’m hoping that people will use the week to start to make lifestyle changes they need to prevent becoming one of those statistics.

Around 90 per cent of people with diabetes have Type 2. It can be hard to reverse and manage type 2 but it is possible to prevent through making some lifestyle change.

Whether you already have Type 2 Diabetes or are at risk through being overweight you need to understand how you can prevent developing it and all the health issues that come with the condition.

 

Here are my Tips to prevent Type 2 Diabetes

  1. Manage Your Weight:
    Excess body fat, especially around the belly, can increase the body’s resistance to insulin and this can lead to type 2 diabetes.
  2. Exercise Regularly:
    Around 6-10 hours of physical activity through the week helps manage weight, speed up your metabolism, reduce blood glucose levels and may also improve blood pressure and cholesterol.
  3. Stop Drinking Sugary Soft Drinks:
    Sugary drinks have a high glycemic load, and drinking more of this sugary stuff is associated with increased risk of diabetes. In the Nurses’ Health Study II, women who drank one or more sugar-sweetened beverages per day had an 83 percent higher risk of type 2 diabetes, compared to women who drank less than one sugar-sweetened beverage per month.
  4. Reduce Portion Size:
    You may think you eat healthily but are you keeping an eye on your portion sizes too? If your portion sizes aren’t right, your weight and your blood glucose control will be harder to manage. A good meal should consist of vegetable and protein and a small amount of good carbohydrates. Make sure your plate isn’t piled high with food.
  5. Quit Smoking:
    Tobacco use can increase blood sugar levels and lead to insulin resistance. The more you smoke, the greater your risk of diabetes.
    Heavy smokers — those who smoke more than 20 cigarettes a day — almost double their risk of developing diabetes, when compared with non-smokers.
  6. Follow a Low Sugar Diet:
    Diets low in refined sugars will help you avoid type 2 diabetes because they help you with weight loss and glucose management. A low sugar diet will also reduce the risk of cardiovascular disease.

    I would encourage you to eat more vegetables, fruits, wholegrains, pulses, seafood and nuts. But, eat less red meat and processed meat, sugar-sweetened drinks, sugar-sweetened foods, and refined grains such as white bread.

    If you would like more help with a low sugar diet then you can download my free 7 Day Meal Plan on the home page.







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