Health & Fitness Blog

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

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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?? 

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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.







Plus Size Fitness – 30 seconds LIIT (low intensity interval training)

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I understand that it’s hard to walk into a gym when you’re feeling uncomfortable with your body. It’s also hard to find classes that cater for low intensity/low impact workouts.

So give this a go… you can do it in the comfort of your own home and you can be sure it’s not going to put too much strain on your joints.

Your aim is to complete 30 seconds of the 6 exercises below without having a rest. However, if you need to rest, just take it.
30 seconds JABS
30 seconds LOW IMPACT STAR JUMPS
30 seconds SEATED SQUATS
30 seconds SIDE STEPS
30 seconds STEP UPS
30 seconds GET UPS

60 seconds rest.

Aim to repeat another 4 rounds.

Enjoy!







5 WAYS TO UPGRADE YOUR PORRIDGE OATS.

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5 WAYS TO UPGRADE YOUR PORRIDGE OATS.

 

When my alarm clock goes off at 5am, my first thought is… food!

But, at that time of the morning I can’t be bothered to faff around, so my breakfast must be quick and easy to make.

Sometimes I don’t get the chance to eat again until dinner time, so it’s got to be filling too.

 

That’s why oats are my breakfast of choice. They tick both of those boxes, and more!

They keep me satisfied throughout the morning.

They are quick and easy to make.

They are full of calcium to help maintain healthy bones.
They contain vitamin A which helps boost your immune system.
They give you carbohydrates for energy.
Are low in saturated fat, contain no sugar, cholesterol or salt.

The only downside to kick-starting every morning with a bowl of porridge is that, if you don’t mix it up with different flavourings/toppings, it can get very tedious very quickly.

 

So here are 5 ways to enjoy oats and have you craving more:

porridge

  1. PORRIDGE
    Perfect for the colder mornings. Add almonds and cinnamon to keep your heart healthy. Try this recipe…

Ingredients:

50g wholegrain rolled oats
50g ground almonds
1 tsp cinnamon
250ml almond milk

Optional toppings:

Drizzle of maple syrup
Sprinkle of pumpkin seeds
Sprinkle of sunflower seeds
Large hand full of fresh strawberries (or whatever fruit is in season)
Dollop of Greek yogurt

Measure out the oats and almonds and tip both into a saucepan.
Add the cinnamon and milk, stir and cook over a medium/low heat, stirring regularly for about 10 minutes until nice and thick.
Pour cooked porridge into a bowl then add any or all of the optional toppings.

overnight oats

  1. OVERNIGHT OATS

My favourite, overnight oats take a few minutes to knock up and are ready to eat immediately the next morning. If your goal is to lose weight and burn fat then add yoghurt, blueberries and flaxseeds.

Ingredients:
½ cup wholegrain rolled oats
⅔ cup water
½ cup greek yogurt
1 tablespoon flaxseed
blueberries and pecans for toppings

Instructions:
In an individual food storage container, add the ingredients in the order listed      (except for toppings). Stir and refrigerate overnight.

In the morning, stir up the mixture again; and add the toppings

 

  1. SMOOTHIES

Smoothies are great for a pre workout meal.  They are easy to digest and don’t feel too heavy on your stomach. Try this Oatmeal Cinnamon Raisin Cookie Smoothie for an energy boosting pre workout shake.

 

Ingredients:
1 cup Silk unsweetened organic soymilk
1 large banana, sliced and frozen
3 tbsp wholegrain rolled oats
2 tbsp raisins
¾ tsp cinnamon
¼ tsp vanilla extract
1 scoop protein powder

Instructions:

Place all ingredients in a blender and blend until completely smooth and creamy.
Breakfast Bars

  1. BREAKFAST BARS

These Oatmeal Superfood Breakfast Bars are loaded with healthy ingredients like oats, pumpkin seeds and blueberries.

Ingredients:

Base:

2 cups old fashioned oats
1 cup slivered almonds
4 tablespoons honey
1 tablespoon coconut oil
1 teaspoon kosher salt
1 1/2 teaspoon cinnamon
2 bananas
1/2 teaspoons vanilla
1 scoop Vanilla Whey Protein

Topping:
1/2 cup old fashioned oats
1/4 cup slivered almonds
1/4 cup pumpkin seeds
1 cup fresh organic blueberries
1/4 cup of almond milk
1/4 teaspoon cinnamon

Instructions

Base:
Preheat oven to 350°.Line 9 x 9 baking pan with parchment paper, lightly grease with coconut oil.

Add all ingredients in to food processor until completely combined and wet, this may take several minutes.
Pour into prepared pan and smooth out with off set spatula until evenly   spread.Bake for 8-10 minutes.

Topping:
Combine ingredients in medium bowl and stir to combine.

Removing pan from oven, spread topping evenly over and lightly press down        into base.

Bake an additional 15 minutes

Raspberry Muffins

  1. BREAKFAST MUFFINS
    If you like muffins on a morning then you have to try these Raspberry Blender Muffins. They are so easy to make…

    Ingredients
    1 cup / 100g rolled oats
    2 large ripe bananas
    2 large eggs
    1 cup greek yogurt
    3 tbsp honey
    1 1/2 tsp baking powder
    1/2 tsp baking soda
    1/2 tsp vanilla extract
    pinch of salt
    1 cup / 125g fresh or frozen raspberry

    Instructions:

    Preheat the oven to 390f / 180c. Line a muffin tray with muffin cases and spray them with a little spray oil.
    Put all the ingredients except the raspberries into a blender or food processor and blitz until all combined. Stir in half the raspberries.
    Pour the mixture into the muffin cases, filling 3/4 full. Top with the remaining raspberries.
    Bake in the oven for between 15 – 20 minutes or until a toothpick comes out clean.
    Remove from the muffin tins and allow to cool on a wire rack.







Sunderland Echo Workout 31/5/17 – 60/20

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There’s only 4 exercises in this week’s Sunderland Echo workout, but they are big exercises that target all parts of the body.

Give this a go…

60 seconds SUPERMAN BURPEES
20 seconds rest
60 seconds 2 SQUAT JUMPS, JOG BACKWARDS
20 seconds rest
60 seconds WALKOUT JUMPS
20 seconds rest
60 seconds 2 SQUAT JUMPS & 2 JUMPING LUNGES

rest for 60 seconds.

Then repeat another 3 rounds so that you complete 4 rounds in total.

Enjoy!







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