Health & Fitness Blog

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


6 Tips To Avoid A Winter Workout Rut

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Brrrrrr, the winter weather is certainly on its way! I’ve felt a real drop in temperature this week, especially when getting up at 5:30am for boot camp.

Even for the fittest people out there, training is more of a challenge when the colder weather and darker nights set in.

Staying in front of the fire with a mug of hot chocolate can be much more tempting than pounding the pavements on a cold winters night.

But that’s certainly not going to help your waistline or energy levels.

Have a look at these 6 tips to avoid a winter workout rut so you can continue to make good progress over the next few months.

 

  1. Embrace the Cold Weather

Wrap up warm and get out there! Appreciate the crisp air, its invigorating and you’ll feel great once the workout is done. Getting out and being active certainly has more benefits than wrapping yourself in a blanket and eating chocolates all night.

  1. Invest in Some New Training Gear

I don’t know about you, but when I get some new training gear I can’t wait to try it out. Whether it’s a new pair of trainers, a new jacket, or a new smart watch it gives me extra motivation. It makes you feel good, and you want to make your monetary investment worthwhile. You don’t have to spend a fortune, just make sure it’s fit for purpose.

  1. Get a Training Partner

Training with a friend is one of the best ways to increase accountability. Making the commitment to train with someone, whether it’s a friend or personal trainer, often forces a different, increased level of effort in your training. If you’re exercising with someone else, that means you’ll have to keep to more of a set schedule (no more putting off the gym at the last minute), you’ll be pushing each other to achieve more and you’ll probably have a much better time getting fit than you’d have alone.

  1. Refresh Your Workout Playlists

The same as new clothing, new music can make you feel good and give you some extra motivation. So, take some time to set up a new workout playlist. Upbeat, fast music is the best to workout with because it can make you work faster.

Another thing that I enjoy is listening to audio books while I’m running. I normally opt for self-help, or educational business books so I can combine learning with exercise.

  1. Overhaul Your Diet

Winter is when most people stay in, warm up and eat rich foods and more alcohol. Not that there’s anything wrong with that, but the saying is true… ‘You can’t out-train a bad diet.’ Keep that in mind, and also know that the good thing about being more active is that you’ll be more conscious of what you’re putting into your body since you won’t want to undo all of that hard work.

  1. Try Something Completely New

Doing something new will force you to be fully focused on the activity, helping you stay away from boredom. Whether it’s kettle bell training, yoga, CrossFit, boot camp style workouts or something else, just get some good instruction and take this challenging time of year and make it into a learning experience.


45/15 CORE WORKOUT

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This workout is relatively low intensity. You’ll not be very out of breath, but it will really challenge your core! And that’s great because the stronger your core, the easier other exercises like burpees and press will be 💪

Complete 4 rounds for a full workout, or do 1 round at the end of your gym sessions to give your core a quick blast.

45 seconds CROSSOVERS
15 seconds rest
45 seconds V-SITS
15 seconds rest
45 seconds PLANK GET UPS
15 seconds rest
45 seconds REVERSE CROSSOVERS
15 seconds rest
45 seconds ROTATING PLANK
15 seconds rest
45 seconds LEG RAISES

60 seconds rest

Complete another 3 rounds. (4 in total).


BEGINNERS CARDIO WORKOUT

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This workout is relatively low impact so is easy on your joints. But it will raise your heart rate and get you burning lots of calories…

45 seconds LOW IMPACT STAR JUMPS
15 seconds rest
45 seconds JOG ON SPOT
15 seconds rest
45 seconds SIDE STEPS
15 seconds rest
45 seconds JABS
15 seconds rest
45 seconds SHUTTLES
15 seconds rest
45 seconds SQUAT FLYES
60 seconds rest

Complete another 3 rounds. (4 in total).

Total workout time = 27 minutes.


FIT for CHRISTMAS PROGRAMME

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This 6 week programme is the first of its kind for East Coast Fitness!

I have combined PERSONAL TRAINING and BOOT CAMP into one programme.

You get the best of both worlds; the infectious motivation of group training, and the tailored precision of personal training.

The group training gives you an infectious motivation to push yourself. And the Personal Training can be tailored to work specifically on your problematic areas.

After the 6 weeks you can expect to feel stronger, fitter and leaner! You’ll definitely feel better in your party clothes!

The start date is flexible, but if you start this week, or next it will take you up to mid December – Just in time for the Party Season.

The 6 week programme Includes:

🔸 1 PT session a week 
🔸 2 Boot Camp sessions a week 
🔸 Weekly Nutrition plans 
🔸 Recipes
🔸 Weekly Weigh ins 
🔸 Motivation & Support

Only £199 for 6 weeks!

Suitable for ALL fitness levels. 
Suitable for ALL ages. 
Suitable for Men and Women.

If you want more info or to book your place call me on 07875548880


6 Ways To Prevent Diabetes

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World Diabetes Day – 14th November 2017

November 14th marks World Diabetes Day and this year the International Diabetes Federation is focussing on women with diabetes as it’s theme.
The campaign is being backed by all major health organisations to draw attention to the issues especially attributed to diabetes and to keep the disease firmly in the public spotlight.
Here in Sunderland I feel it’s important for everyone to get involved and promote prevention of Type 2 Diabetes and help prevent future generations of women suffering from the disease.
There are currently over 199 million women living with diabetes and this total is projected to increase to 313 million by 2040. Obesity is the most potent risk factor for Type 2 Diabetes and is the biggest cause for the spread of the condition.
It’s only through a shared effort and responsibility that we can get the numbers to fall. Healthy living and exercise is still the best way to treat and prevent Type 2 Diabetes and all the health complications associated with it.
Across Great Britain, only 29 per cent of women are meeting recommended physical activity levels so it’s crucial to start to reverse the tide and prevent diabetes from affecting more people this way.
Over the course of my personal training career I’ve helped lots of people manage their diabetes more effectively, in most cases drastically reducing their medication. I’m happy to talk to anyone who has been diagnosed with Type 2 Diabetes recently and offer some free advice on the positive changes they can make to their life starting today. To get in touch email me at graham@eastcoast-fitness.com

 

These 6 Tips can help you avoid Type 2 diabetes:

1.    Cut Sugar & Refined Carbs from Your Diet
Eating foods high in refined carbs and sugar increases blood sugar and insulin levels, which may lead to diabetes over time. Avoiding foods like sweets, biscuits, chocolate, cakes, sweetened yoghurts, white bread, white rice, pasta and white potatoes may help reduce your risk.

 

2.    Workout Regularly 
Performing physical activity on a regular basis can increase insulin secretion and sensitivity, which may help prevent the progression from prediabetes to diabetes.

 

3.    Drink More Water 
Drinking water instead of other beverages may help control blood sugar and insulin levels, thereby reducing the risk of diabetes.

 

4.    Lose Weight If You’re Overweight or Obese
Carrying excess weight, particularly in the abdominal area, increases the likelihood of developing diabetes. Losing weight can significantly reduce the risk of diabetes.

 

5.    Eat Sensible Portion Sizes
Avoiding large portion sizes can help reduce insulin and blood sugar levels and decrease the risk of diabetes.

 

6.    Avoid Sedentary Behaviours
Avoiding sedentary behaviours like excessive sitting has been shown to reduce your risk of getting diabetes. If you have a desk job, make sure you do some exercise before or after work. Don’t go home and sit on the sofa all night.


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    MORNING BOOT CAMP – SEAHAM



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