Health & Fitness Blog

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!







Plus Size Workout – 60/20

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I understand how intimidating it is turning up to a class full of super fit women when you’re overweight and feeling self conscious.

I understand what it’s like to be unfit and worry about being the slowest one in the group.
I understand the struggle of doing high intensity, high impact exercises and the damage it can do to your joints when you’re overweight.
That’s why I upload a new low impact, low intensity workout specifically for people with low fitness levels every week. So that you can workout at home, at your own speed!

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

The exercises are great if your fitness levels are low or you have problems with your joints.

Give this a go…

60 seconds GET UPS
20 seconds rest
60 seconds SIDE STEPS
20 seconds rest
60 seconds SEATED SQUAT & REVERSE FLYE
20 seconds rest
60 seconds STEP UPS

rest for 60 seconds.

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

Enjoy!







My Top 5 Foods to Fuel Your Body For Exercise

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5 FOODS TO FUEL YOUR BODY FOR EXERCISE

Exercise is not only a good way to lose weight, it’s essential for staying healthy.

But if you’re training regularly, you will need to eat more to compensate for the calories you are burning.

The foods you eat more of are very important though – as the wrong ones could make you gain weight.

I have put together a list of five foods which are the best fuel to eat before and after intense workouts.

 

  1. QUINOA

This gluten-free grain is a source of magnesium, essential for energy production.

Unlike other grains, quinoa is a ‘complete protein’, meaning it provides all the amino acid building blocks the body needs to make new proteins. This makes quinoa a great alternative to animal protein for vegetarians.

On its own it’s pretty bland, so have it with a healthy curry (instead of rice). Or when you boil it, throw in a stock cube to add extra flavour.

 

  1. SWEET POTATO

For an easy post-workout meal, stuff a baked sweet potato with chickpeas and spinach, then top with a spoonful of natural yogurt and drizzle with tahini.

If you’re doing a high-intensity workout, such as a boot camp or spin class, follow it up with a meal containing good carbohydrates and protein, to refuel and help your muscles recover.

Sweet potato is a great choice, because it provides energising carbs, plus vitamin C and beta carotene, needed for maintaining healthy joints.

 

  1. TURKEY

Turkey makes a great midweek meal all year.

This lean white meat is a great choice for anyone who’s upping their activity, as it also contains B vitamins and selenium (which helps protect against tissue damage).

Turkey works well with a host of flavours – I love using turkey mince to make meatballs, and adding some chopped kale, for fibre. Serve with wholewheat pasta and a tomato sauce.

 

  1. BLACK BEANS

Toss black beans straight from the tin with chunks of roasted butternut squash, some cooked brown rice and a handful of spinach leaves, garnished with coriander and lime juice, for a healthy salad.

Black beans are a great source of fibre, and ideal for lunch. They will keep you full throughout the day.

 

  1. OATS

Eating a decent breakfast is always important, but even more so when you’re exercising.

They provide you with a slow and steady release of energy throughout the morning.

Oats also help to lower cholesterol.

If you’re pressed for time in the morning, make overnight oats. Mix 50g oats with 200ml almond milk, and 1tsp of honey. Leave in the fridge until morning, stir in some fresh berries and they’re good to go.







Sunderland Echo Workout 24/5/17 – The 300 Workout

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The 300 Workout.

This week’s workout is split into 3 parts – 3 rounds of 300 seconds.

Round 1 (legs and bum):

30 seconds SQUAT KICKS
30 seconds LUNGES
30 seconds SQUAT KICKS
30 seconds LUNGES
30 seconds SQUAT KICKS
30 seconds LUNGES
30 seconds SQUAT KICKS
30 seconds LUNGES
30 seconds SQUAT KICKS
30 seconds LUNGES

60 seconds rest

Round 2 (upper body and abs):

30 seconds PRESS UPS
30 seconds BICYCLE ABS
30 seconds PRESS UPS
30 seconds BICYCLE ABS
30 seconds PRESS UPS
30 seconds BICYCLE ABS
30 seconds PRESS UPS
30 seconds BICYCLE ABS
30 seconds PRESS UPS
30 seconds BICYCLE ABS

60 seconds rest

Round 3 (cardio):

30 seconds SIDE STEP THRUSTS
30 seconds 2 SQUAT LEAPS & BACKWARDS JOG
30 seconds SIDE STEP THRUSTS
30 seconds 2 SQUAT LEAPS & BACKWARDS JOG
30 seconds SIDE STEP THRUSTS
30 seconds 2 SQUAT LEAPS & BACKWARDS JOG
30 seconds SIDE STEP THRUSTS
30 seconds 2 SQUAT LEAPS & BACKWARDS JOG
30 seconds SIDE STEP THRUSTS
30 seconds 2 SQUAT LEAPS & BACKWARDS JOG

Workout complete!







Plus Size 300 Workout

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The 300 Workout.

This week’s workout is split into 3 parts – 3 rounds of 300 seconds.

Round 1 (legs and bum):

30 seconds SEATED SQUATS
30 seconds BRIDGES
30 seconds SEATED SQUATS
30 seconds BRIDGES
30 seconds SEATED SQUATS
30 seconds BRIDGES
30 seconds SEATED SQUATS
30 seconds BRIDGES
30 seconds SEATED SQUATS
30 seconds BRIDGES

60 seconds rest

Round 2 (upper body and back):

(you will need a heavy object if you don’t have a kettlebell. Something like a watermelon or door stop is ideal)

30 seconds DEADLIFTS
30 seconds SHOULDER PRESS
30 seconds DEADLIFTS
30 seconds SHOULDER PRESS
30 seconds DEADLIFTS
30 seconds SHOULDER PRESS
30 seconds DEADLIFTS
30 seconds SHOULDER PRESS
30 seconds DEADLIFTS
30 seconds SHOULDER PRESS

60 seconds rest

Round 3 (cardio):

30 seconds LOW IMPACT STAR JUMPS
30 seconds STEP UPS
30 seconds LOW IMPACT STAR JUMPS
30 seconds STEP UPS
30 seconds LOW IMPACT STAR JUMPS
30 seconds STEP UPS
30 seconds LOW IMPACT STAR JUMPS
30 seconds STEP UPS
30 seconds LOW IMPACT STAR JUMPS
30 seconds STEP UPS

Workout complete!







BLACK BEAN, CHORIZO, SWEET POTATO AND COCONUT BOWL

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black-bean-sweet-potato

BLACK BEAN, CHORIZO, SWEET POTATO AND COCONUT BOWL

This recipe contains sweet potato and black beans which makes it a great pre, or post workout meal. It’s all cooked on one tray making it quick and easy to make. I often have this for an evening meal after boot camp. And it tastes just as good cold for lunch the next day.

Ingredients:

1 large sweet potato peeled and cubed
2 tbsp olive oil
50g chorizo cut into thin coins and then in half
Handful of dried coconut shavings
1 red onion peeled and cut into eighths
1x 400g tin of black beans rinsed
Handful of fresh coriander
1 red chilli thinly sliced
Greek yogurt to drizzle

Method:

Preheat oven to 180 degrees.

Place sweet potato in a roasting tray, drizzle with olive oil. Roast in the pre heated oven for 20 minutes or until its gained a little colour around the edges.

After 20 minutes add the chorizo, coconut shavings and most of the onion. Leave one eighth aside to sliver at the end.

When the potato is cooked through and the onion has been stained lightly pink from the chorizos oil, remove the tray from the oven and mix in the black beans. The heat from the roasting tray and its contents will warm the beans.

Cut the remaining onion pieces into slivers as thin as you can manage. Add the onion slivers, coriander and chilli to the roasting tray.

Season with a little salt and drizzle greek yogurt over the top before serving.

 







Sunderland Echo Workout 17/5/17 – Up In 3’s

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Up In 3’s Workout.

There’s only 3 exercises in this workout, but they target nearly every part of your body. Legs, bum, arms, shoulders, chest, abs and core.

To start with, complete 3 repetitions of each exercise.

3 BURPEES

3 WALKOUTS

3 PRESS UPS

Then rest for 30 seconds.

Then complete 6 repetitions of each exercise. Rest for 30 seconds. Then complete 9 repetitions of each, and so on. The aim is to get up to and complete 21 repetitions.

 







Plus Size Workout – Up In 3’s

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This low impact workout is ideal for people with low fitness levels. You can take everything at your own speed and just work for as long as you can manage. If you need a break just take it.

There’s only 3 exercises in this workout, but they target nearly every part of your body, without putting too much pressure on your joints. Legs, bum, arms, shoulders, chest, abs and core.

To start with, complete 3 repetitions of each exercise.

3 SEATED SQUATS

3 PRESS UPS

3 LOW IMPACT BURPEES

Then rest for 30 seconds.

Then complete 6 repetitions of each exercise. Rest for 30 seconds. Then complete 9 repetitions of each, and so on. The aim is to get up to and complete 21 repetitions.







  • 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