Health & Fitness Blog

My opinion on Joe Wicks – The Body Coach

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body coach
In the fitness industry there’s a LOT of hate towards Joe Wicks – The Body Coach.
Because of these reasons…
•     he’s making more money than everyone else.
•     he’s got more followers on Twitter and Instagram than most other trainers.
•     he is getting a lot of press coverage.
•     and what he is doing isn’t anything new. Other PTs have been doing it for years, Joe just markets himself in a different way.
It makes other people in the fitness industry jealous!
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Must admit, when I first seen his lean in 15 videos on Instagram I thought, “what a dick!”.
Not because of his success and popularity. I’m not a jealous person. Watching other successful people actually inspires and motivates me. I want to learn from them to better myself.
But at first I thought he was quite immature and annoying.
“Whys he putting on a daft voice?”
“Midget trees?” Haha.
BUT he has grown on me.
He’s interesting.
He captures people’s attention.
He gets his point across very well.
And he is helping hundreds of thousands of people improve their eating habits.
The recipes he posts are great!
The only thing I’m not quite happy about is that he uses a microwave quite a lot!
I get it, a microwave is a quick and easy way to cook food, but the radiation destroys the nutrients. You’re much better off spending a little more time and using other cooking methods. (we don’t even have a microwave in our house).
Anyway, apart from that I think he is great!
If you don’t follow him on Instagram or Facebook go and check him out. Just search for The Body Coach.
And while you’re there make sure you follow me too 😉
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How can you relate to this? Are you a jealous person? When you see other people’s ‘before and after’ pictures, does it make you jealous that they are getting results and you’re not? Or does it inspire you to go out and do something about it?
If you’re not getting the results that you want right now, don’t be jealous about these people…
Use them as inspiration – if they can do it, so can you!
Get in touch and I can help you achieve the same results!
graham@eastcoast-fitness.com
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Posted on by admin in Health & Fitness Blog Leave a comment
One of the boot campers posted this in our private Facebook group in December….
fat question
It’s a great question and I get asked it a lot!
I thought I’d share this with you because you might be wanting to know the answer too.
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The answer can be quite complicated so I’ll try to keep it as simple as possible….

The first thing that you should know is that everyone HAS got abdominal muscles and you would be able to see them if there wasn’t a layer of fat over the top.

So you don’t necessarily have to build muscle.

BURNING FAT IS THE KEY.

You could build as much muscle as you like but if there’s a layer of fat over the top you will never be able to see any muscle tone.

The next thing you need to know is…

you can’t ‘spot reduce’.

Which means you can do a million sit ups, but it doesn’t mean you’re burning fat from your belly.

When you exercise your body burns fat from everywhere. You can’t promote fat burning in specific areas.

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The 2 best ways to burn belly fat is…

1. intense full body workouts. (Like we do at boot camp).

2. Low sugar diet. (Any excess sugar in your diet gets stored around your belly).

Hope this has cleared it up a little bit. If you have any more questions about this let me know and I can go into more detail if needed.

Graham







Healthy Mince Pie Recipe

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mince pies

Makes 12 mince pies

For the crust

– 400g of ground almonds

– 6 tablespoons of coconut oil

– 4 tablespoons of water

– 20 medjool dates (400g)

For the mince

– 2 apples (200g)

– 1 vanilla pod

– 100g raisins

– 100g sultanas

– 100g dried cranberries

– the juice of 2 oranges

– 1 tablespoon of coconut oil

– 1 teaspoon of cinnamon

– 1 teaspoon of ginger

Start by making the mince. Chop the apples into small pieces (discarding the core) and place them into a saucepan

Slice the vanilla pod in half and scrape the seeds into the pan. Then add in all the remaining ingredients and stir it together

Let the mince simmer for about 30 minutes, until the apples are nice and soft

While the mince cooks make the crust. Place all the crust ingredients together in a food processor and blend for a minute or so until everything has mixed together and the dates are totally broken down. Then sprinkle flour over a surface and roll the mix out so that it’s about half a cm thick

Heat the oven to 180C

Grease muffin tins with coconut oil and then mould the mix into the individual tins, once you’ve done this cut the remaining mixture into shapes (stars look good), these will go on top of the pies. Then place the tray of crusts in the oven for 8 minutes, until they start to turn golden brown – at which point take them out and allow them to cool while the mince mix finishes cooking

Once the mince has cooked start assembling the pies. Simply add two heaped teaspoons of mince into each pie before placing a star over the middle of the mince. Bake the pies again for 8 minutes

Once they’ve baked leave for twenty minutes to cool and finish setting before enjoying!

 

 

 


I got this recipe from Deliciously Ella, its a great please to pick up healthy recipes. 







D’s results will AMAZE you!

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Just wanted to share a story with you about one of the ladies at my Ladies Only Size 16+ Club.

Monday was the last workout before Christmas and we had a weigh-in… the results were amazing!

We also had a good chat about nutrition and health in general.

One of the ladies, started to tell me a story about why she joined the Ladies Only Size 16+ Club.

Keep reading, this will amaze you!

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I’m not going to name her in case she doesn’t want me to…

But ‘D’ had been to the doctors because she had high blood pressure and had been put on medication to help lower it.

She was also told by the doctor that she needed to lose weight.

So she started Weight Watchers – 5 years ago! 

Her weight went up and down. Lost some, gained some, lost some, gained some – for 5 years! Jeeeeeeezus! 5 Years! 

She even tried going to weight watchers in other areas in case it was just a bad group in her area!

But, the results were the same – yo-yo weight loss.

Anyway, the doctor told her that she needed to increase her activity levels in order to lower her high blood pressure.

So she chose the Ladies Only Size 16+ Club.

I guess it was because she felt more comfortable knowing she would be in a group of women that were all a similar size and fitness level.

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Anyway, D came along to the 16+ Club and she took on board all of my advice….

  • She worked out with me once a week at the 16+ Club.
  • She increased her activity levels away from the class (with workouts that I set to do at home)
  • She made small changes to her diet.
  • She drank more water.
  • Plus other little things that I teach at the 16+ Club.

And after 2 months of the Ladies Only Size 16+ Club….

 

She went back to the doctors to get her blood pressure taken…

Bet you can’t guess what happened??? 😉

Yes…

Her blood pressure was back in the NORMAL category.

Wow!!!

She had tried for 5 years —– and within 2 months she managed to get her blood pressure under control!

Amazing!

She also lost a stone in weight.

I was so pleased for her, the hard work that she put into the workouts and the changes she made to her diet has really paid off!

But it got me thinking….

Lots of people get too obsessed with ‘that number on the scales’

What about all the other health benefits?

  • Controlling Blood Pressure
  • Controlling Cholesterol Levels
  • Improving Energy
  • Improved Skin and Hair
  • Reducing Stress

Those things are much more important than the weight on the scales!

 

Graham

 

P.S. The Ladies Only Size 16+ Club restarts on Monday 11th January.

4 spaces of the 8 have already been taken and paid for. If you would like one of the remaining places go here…

www.eastcoast-fitness.com/16club







8 Tips to Beat The Christmas Bloat WITHOUT Giving Up Alcohol

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xmasbellyChristmas often results in us piling on the pounds. 

It’s not uncommon to gain between 5-10lbs!

We’re all guilty of over indulging over the festive period but with these tips you can still embrace the Christmas treats without increasing your waistline…

 

1. Sugar:

Get rid of sweet cravings by swapping sugary treats for a low calorie hot chocolate. Guilt free and still hits the spot!

 

2. Exercise: 

Skip a ‘Home Alone’ movie marathon and make the most of family time with a festive walk instead. A half an hour brisk walk will burn off 200 calories.

 

3. Gluten:

Beat the bloat and embrace gluten free options. Many celebrities have endorsed the diet, reporting a positive impact on digestion, mood and general wellbeing. Most supermarkets (especially the big ones like Tesco, Sainsbury’s, Asda, Morrisons etc) have a gluten free section! 
4. Alcohol:

Fend off the hangover, and the calories, by switching to non-boozy cocktails. Or stick to lower calorie drinks, such as gin and slim line tonic.

 

5. Turkey:

Embrace tradition and have turkey for your Christmas dinner. It’s leaner than other meats, high in protein, naturally gluten free and has low saturated fat content, making it the perfect choice.

 

6. Desserts:

Christmas pudding is full of fibre, B vitamins, potassium, iron and calcium making it a relatively guilt free dessert (just make sure you stick to one portion). Or knock the lid off your mince pie to lose a third of its calories!

 

7. Breakfast:

Trade bucks fizz and croissants for a more nutritionally filling alternative. Smoked salmon and poached eggs or a bowl of hearty porridge will keep you satisfied until dinner is served.  

 

8. Cleanse:

Reduce your consumption of pasteurised fruit juices and swap to cold pressed alternatives. Cold pressed juices give you a higher content of vitamins and antioxidants, without having to consume as much.







5 Tips to SKYROCKET your energy in December!

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Do you find it harder to roll out of bed in the morning during the winter?

You’re not alone, many people do experience a dip in their energy levels and vitality around this time of year.

Winter brings colder temperatures and shorter days with less sunlight and sometimes a dark winter morning can make it difficult to get out of bed.

Here are  some tips tricks you can use to help boost your energy levels and leave you feeling ready to face the cold and frosty days ahead.

  • Get a Good Breakfast: It is the most important meal of the day! Try to get a mix of unrefined carbs, lean protein and healthy fat. These will provide a quick energy boost, while the protein and fat take longer to digest giving you more staying power. 
  • Take a Brisk Walk: Walking is a great form of exercise and produces endorphins, which will give you a natural boost. It doesn’t have to be a long walk—just 10 minutes in the fresh air can boost your day! 
  • Avoid caffeine: Despite popular belief, caffeine from coffee, tea and energy drinks can lead to a dip in energy. Instead enjoy a warming mug of green tea or a fresh vegetable/fruit juice 
  • Eat high protein foods: High protein can be found in tuna, chicken and eggs every day, particularly at lunch as it will help improve afternoon alertness. 
  • Exercise: maintaining an active lifestyle during the colder months can boost energy levels as physical activity is proven to increase energy and reduce fatigue. Try Boot Camp style workouts to really get you going.







TEXT SANTA CHARITY BOOT CAMP

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EAST COAST FITNESS | DECEMBER 17th & 18th, 2015

TEXT SANTA CHARITY BOOT CAMP!

 

Book Your FREE Place Now! (click the link below)
Only 30 spaces available and will be given out on a first come first served basis

WWW.EASTCOAST-FITNESS.COM/TEXTSANTA

 

 

TEXT SANTA CHARITY BOOT CAMP

This Christmas I am hosting our very first Text Santa Charity Boot Camp.

I love giving back to our members and their family and friends. But this year I knew we could do more. We all can. So this year its a little different.

I want you to come down to our FREE Christmas boot camp to help out Macmillan Cancer Support, Make A Wish and Save The Children with Text Santa.

We are all going to wear a Christmas Jumper, T-shirt or even Christmas themed fancy dress for the workout!

 

 

WE WANT YOU TO HELP US MAKE A DIFFERENCE!

> All donations will go to Text Santa

> A FREE 45 minute fat burning workout

> Everyone is welcome – members, non-members, family and friends.

> All fitness levels are welcome

> Guaranteed FUN, 45 minute workout

> Bring your donation with you on the day (recommend £2)

Dress code: CHRISTMAS JUMPER or T-SHIRT!

There will be 2 Text Santa Boot Camp Workouts….

THURSDAY 17th December: 6:30 – 7:15pm
FRIDAY 18th December: 6:00-6:45am

 

VENUE

EAST COAST FITNESS

Seaham Harbour Marina,
Seaham,
Coiunty Durham,
SR7 7EE

Phone: 07875548880 (Graham)

The workout on Thursday 17th will be outdoors in the Marina.
The workout on Friday 18th will be indoors.

 

CHARITIES

All donations will go to TEXT SANTA!







The FALL of Zumba , Metafit and Insanity

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I’m at risk of p*ssing a few people off with this blog post.

But here it goes…

Zumba, Metafit and Insanity were all the craze just a few months ago.

I bet your facebook feed was full of posts about Metafit this and Insanity that.

But, I bet you haven’t seen any of those posts for a while have you?

Because all of those CLASSES always die off!

Why?

Because they don’t offer anything else but a beasting.

  • They don’t offer any nutrition advice.
  • They don’t offer any support outside of the ‘class’.
  • I bet they don’t give you extra workouts in case you want to do them on your own.
  • The instructors don’t even have to be qualified in personal training.
  • They are limited to what routines they can do.
  • Because they are pay-as-you-go they don’t build a community.

^ ^ ^ ^ ^ ^ ^ ^ ^ ^ ^ ^ ^ ^ ^ ^ ^ ^ ^

Those things are the most important factors in a weight loss and fitness journey.

It’s not the 30 minute class that counts – its’ the SUPPORT during the other 167.5 hours of the week that most people need!

That’ why they die off!

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Now, East Coast Fitness Boot Camp on the other hand…

  • You get FULL nutrition support. You actually get my PRINTED BOOK.
    Meal Plans.
    Shopping lists.
  • New recipes every week.
  • You get access to a private facebook group where all boot camp members support each other, post motivational things, and sometimes share a few jokes :-)
  • I post extra workouts in case you want to do any more exercise in your own time.
  • Every boot camp session is different, which means you don’t get bored. But most importantly, it doesn’t allow your body to get complacent, which means the results keep coming!
  • There is NO pay-as-you-go.
    Everyone that attends must sign up for at least a month. This way it holds you accountable. But it also creates a close community of people. People who are dedicated, motivated and driven.
    At boot camp there is a lovely, friendly atmosphere. Most people get there early to socialise before the session starts. We have the odd night out together. Each year we take part in an event together (this year it was the Colour Run, last year it was the Newcastle Stampede).

 

^ ^ ^ ^ ^ ^ ^ ^ ^ ^ ^ ^ ^ ^ ^ ^ ^ ^ ^

Those are the things that matter!

And that is why I’ve been able to create successful business.

That’s how I’ve been able to open my own fitness studio at Seaham Marina.

(that’s not me being big headed, it’s just the truth)

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So, if you’re wanting to start a fitness journey look no further that East Coast Fitness. I’ll personally support you all of the way.

In fact, if you’re not already a member I’ve got an offer for you…

There’s 3 months until Christmas.

It’s normally £30 per month (£90).

But I’m offering you 3 months for £75. 

It’s perfect if you want to boost your fitness and change your shape in the build up to Xmas.

If you would like to take me up on this offer just get in touch via the ‘contact’ tab above and I’ll send you the details of how you can sign up.

 

Speak soon,

 

Graham.

 

 

P..S. This offer is only ope to the first 10 people. So if you want a space then don’t hesitate – get in touch.







Workout: Footballers Pre Season Pyramid

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I got my inspiration for this workout from my footballing days. 

We used to do this type of workout in pre season to build our fitness up before the season started. 

It’s a pyramid form of training. This is how it works:

  • Complete exercise 1
  • Complete exercises 1, 2
  • Complete exercises 1, 2, 3
  • Complete exercises 1, 2, 3, 4
  • Complete exercises 1, 2, 3, 4, 5
  • Complete exercises 1, 2, 3, 4, 5, 6
  • Complete exercises 1, 2, 3, 4 ,5 ,6 ,7 
  • Complete exercises 1, 2, 3, 4, 5, 6, 7 ,8
  • Complete exercises 1, 2, 3, 4, 5, 6, 7 ,8, 9
  • Complete exercises 1, 2, 3, 4, 5, 6, 7 ,8, 9, 10

 

You can take a rest when ever you need it but the aim is to go through the whole workout as quickly as possible. 

Its a great workout to do with a friend because it can get a little competitive. 

These are the 10 exercises: 

 

1 – BURPEES x2

2 – SQUAT JUMPS x4

3 – LUNGES x6

4 – GET UPS x8

5 – PRESS UPS x10

6 – SIT UPS x12

7 – SQUAT THRUSTS x14

8 – SQUAT JACKS x16

9 – HILL CLIMBSx18

10 – STAR JUMPS x20

 

Here’s some music that you can use: 

The music last for 10 minutes – try to complete the whole thing before the music finishes :-)

(click the image to play the music)

10min music

 

 

 

 

Enjoy the workout :-)

 

Speak soon, 

Graham.

P.S. all of these workouts that I send you on a Wednesday are similar to what we do at boot camp. 

So if you’re doing these at home, why don’t you come down to boot camp and do it with us? 

www.eastcoast-fitness.com/7daytrial







Tops Tips for Staying Healthy When You Socialise

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I was speaking with one of my PT clients this morning about how difficult it is to stay on track when you’re out socialising.

 

We all love to socialise with friends and family and I know it can be a huge challenge to eat out and stay on track with your fitness goals!

 

It is possible though and just requires some discipline and the right choices.

 

Next time you eat out use these tips:top tips for staying healthy

1.     Try grilled steaks, chicken and fish rather than fried option.

2.     Exchange French fries for sweet potato mash/chips.

3.     Eat leafy greens for sides instead of bread.

4.     Ask the waiter to put any dressings on the side and then you have a choice to take on the extra calories or not.

5.     Try to limit alcohol with your meals because remember it puts the breaks on fat burning.

My philosophy is all about finding a balance without finding excuses. Stay focused and make whatever sacrifices you need to achieve your fat loss goal. Once you reach your goal then you can relax and maintain what you have worked hard for.







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  • 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