Health & Fitness Blog

6 Ways To Smash Your Fitness Goals In 2018

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A lot of people start the new year with goals of getting fitter, losing weight or living a healthier lifestyle – but we all know that sometimes aspirations don’t quite stick or pan out. So, I am going to share some of my top tips that’ll put you in the best position to achieve your goals in 2018.

 

1. Write down your goals

The average human being has on average 50,000 thoughts a day. The whole point of goal setting is to help you gain clarity, focus and direction, which gets thrown out the window when you have all these thoughts going on in your head. The power of writing your goals down on paper is it forces you to focus your attention on what’s important. 

 

2. Get Specific

If your goal is to “Improve Fitness”, that’s not defined enough. To have any chance of achieving your goal you need to give it some clarity. Why do you want to improve your fitness? Do you want to be able to run a marathon? When do you want to achieve your goal? In a week’s time, or by the end of the year? 

A clear goal of “I want to improve my fitness so that I can run a marathon by 14th August 2018” is much more likely to be achieved. By being specific you automatically increase the odds of achieving your goal. 

 

3. Tell someone who cares

The journey towards achieving your goals is always going to be challenging. Doing it on your own and maintaining that self-belief can be tough at times, so that’s why it’s important to have help along the way. When you share your goals with someone else, it makes you both accountable and gives you an avenue for support. 

 

4. Surround yourself with likeminded people  

Having other people around you working towards the same goal is inspiring and motivating. Find yourself a boot camp or a running club where you can join in with other people. If you’re going to the gym on your own your motivation is more likely to dip! 

My boot camp starts up again on January 2nd. There’s 12 new starters signed up so far. I’m really excited to get them started because I know they are going to be blown away by the enthusiasm and motivation of the group. There’s still a few places open, for more info go to www.eastcoast-fitness.com/90DayFreeMonth

 

5. Take consistent action

Now that you know what your goal is and how you’re going to achieve it, the next and most important part of making it happen is by taking action consistently. For most people, they set their goals and get super excited and take massive action in the beginning, but then an obstacle pops up and they give up or fall back to taking minimal action. The trick is to get into the habit of taking consistent action day-in day-out. This is where accountability comes in again. You’re more likely to stay on track if you have someone to help, support and motivate you through the workouts. 

 

6. Celebrate your progress

Goal setting should be fun and something to get excited about. Far too often we are too hard on ourselves in the process that we forget to celebrate the progress we’ve made. So, remember to acknowledge big and small wins along the way – life is short and it’s always much sweeter when you celebrate the journey.

 

Good look with your goals in 2018. Here’s to a happy and healthy year. All the very best. 

 

Graham

 

 


Hit The Ground Running!

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I hope that you’ve had a lovely Christmas and enjoyed the festivities. It’s very hard staying fit over the Christmas period, it can feel like an uphill struggle with all the partying, family get-togethers, chocolates and sweets there to tempt you.

But after all the festive excess in December, January is the perfect time to create some new fitness habits and start off the New Year getting fit and healthy for 2018.

We are all guilty of over-indulging during the festive season. The problem is eating rich foods and drinking more alcohol than you should can take its toll on your energy levels as well as your waistline and when the party’s over and you want to get in shape in January it can be tough.

It’s important to come up with realistic goals to begin with, everyone is going to slip from their targets early on but perseverance is the key.

Here’s five tips you can use to help get you feeling ready to face the cold and frosty mornings head on and get fit in January.

Focus on your goals and stay motivated
Focus on your goals, don’t skip a workout and don’t binge on junk food. The first days of Christmas with all the tempting treats are always the hardest but when you show willpower early on it will be worth it in the end.

Eat In Moderation
Keep everything in moderation just because there are leftover sweets and chocolate from Christmas in the house doesn’t mean you have to eat them all in one night.

Give Alcohol a Break
They’re lots of health benefits you can get from quitting the booze, it can help you lose weight and feel more energetic and it can be used as a step in the right direction of having a lifestyle change for the better. Take this one month off the wagon and it could be the beginning of a new healthier you. Dry January is a great campaign to help you along the way. www.breastcancernow.org/get-involved/dry-january

Join A Fitness Challenge
The fitness challenge everyone is talking about is talking about this year is RED January (Run Every Day). It’s an event created by Mind, the mental health charity. It’s free to join and the aim is to be active every day in January. You can join here www.mind.org.uk/redjanuary

Enjoy the Exercise
The fitness industry is so varied there are 100’s of ways you can get in shape the key to success is enjoying it and looking forward to your workout not dreading it so pick something you like doing.
.
Short, Progressive Workouts
Most people are desperate to lose weight in January, so they jump in at the deep end with their workouts. The danger is you’ll burn out after a couple of weeks, or you’ll get bored and give up. So, take it steady to start with, then build up the intensity as you go. The workouts don’t have to be long, just short and intense enough to work up a sweat.

I’ve got an online programme starting on January 8th. The New Year Shred. It’s a 14-day online fitness and nutrition programme designed to help you lose weight and tone up after the Christmas blow out. It will give you a kick start in 2018, and get the year off to the best possible start. It’s going to help get you in the right mind-set for healthy eating and get your workout motivation back! It includes daily 10-minute workouts, meal plans and online support and motivation. All of the details are here www.eastcoast-fitness.com/newyearseve


10 MINUTE AB BLAST

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This is great little ab workout to do at home or you could do it at the end of your gym session.

There’s 8 exercises. 15 seconds per exercise. Complete 4 rounds to make it up to 10 minutes

15 seconds CRUNCHES
15 seconds BICYCLE ABS
15 seconds FROG SIT UPS
15 seconds PLANK
15 seconds SQUIRMS
15 seconds LEG RAISES
15 seconds SUPERMAN LEFT
15 seconds SUPERMAN RIGHT

30 seconds rest

15 seconds CRUNCHES
15 seconds BICYCLE ABS
15 seconds FROG SIT UPS
15 seconds PLANK
15 seconds SQUIRMS
15 seconds LEG RAISES
15 seconds SUPERMAN LEFT
15 seconds SUPERMAN RIGHT

30 seconds rest

15 seconds CRUNCHES
15 seconds BICYCLE ABS
15 seconds FROG SIT UPS
15 seconds PLANK
15 seconds SQUIRMS
15 seconds LEG RAISES
15 seconds SUPERMAN LEFT
15 seconds SUPERMAN RIGHT

30 seconds rest

15 seconds CRUNCHES
15 seconds BICYCLE ABS
15 seconds FROG SIT UPS
15 seconds PLANK
15 seconds SQUIRMS
15 seconds LEG RAISES
15 seconds SUPERMAN LEFT
15 seconds SUPERMAN RIGHT

Workout complete!


ENJOY YOURSELF OVER CHRISTMAS… … But do everything in moderation. 

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I love Christmas time! For me, it’s a time of year when I relax a little bit and enjoy the festivities. 

We’ve just had a big night out for our boot camp Christmas party and had a few too many cocktails. We took the kids for afternoon tea with Santa. Been to a couple of Christmas markets and soaked up the atmosphere with hot chocolate and mulled wine. 

I’ve certainly enjoyed December so far and there’s still lots to look froward to. I can’t wait for Christmas dinner with roast potatoes cooked in goose fat, pigs in blankets and piles of Brussels sprouts. A few drinks on Boxing Day and a party on New Year’s Eve.  

I’m all for enjoying yourself at this time of the year, BUT if you want to maintain your fitness over Christmas there has to be a limit to how much partying and over-indulging you do. You have to have a good balance between enjoying the festivities and being healthy.

And some self-control so that December doesn’t turn into a full month of over eating and inactivity, because that will do your health no good at all! 

Here’s some of my tips for getting the right balance, so that you don’t put too much weight on over Christmas.

 

Stay Active. 

If you’re going to be consuming more calories than usual in December then it’s important to maintain your workout routine to limit the damage. Your workouts don’t have to be long. I’ll be doing 10 minute HIIT workouts every day (except Christmas Day) to maintain my fitness. That way it doesn’t take much time out of my day, and when it comes to January I won’t have as much weight to shift!

 

Plan Ahead

It’s the time of year when it’s so easy to indulge – a mince pie, a glass of wine, a handful of Quality Street. They can add up to a lot of extra calories. However, to counter this, all you need to do is take some time to think about things and plan ahead. If you know you’re going out for dinner, plan in healthy foods during the day and stick to your plan. If it’s a heavy weekend, eat well and exercise during the week.

So many people beat themselves up over what they’ve eaten at this time of year when, in reality, as long as you’re eating in moderation overall, the odd bit of indulgence isn’t going to impact that much.

 

Make Wise Alcohol Swaps

Alcohol contains a lot of calories. If you’re only having a glass of wine here and there it’s not too bad. But, if you are going to a Christmas party and know you’re going to be drinking a lot, then you should make some wise alcohol swaps. Instead of creamy cocktails, my drink of choice is vodka lime and soda. Or you could choose a glass of wine topped up with a flavoured sugar-free sparkling water, such as apple and elderflower. 

 

Don’t Over Buy Christmas Food

A lot of people over buy food at Christmas, because they worry that there’s not going to be enough food to feed the entire family, but end up with a table piled high with food, and cupboards bursting with mince pies and stolen cakes. The problem is, a lot of people won’t stop until all of these treats have gone, meaning you consume far too many calories. Plan ahead, pick your favourite foods and only buy enough to feed your family.


10 MINUTE CARDIO & AB HIIT

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This workout is a combination of Cardio (to burn fat) and Ab work (to tone your stomach).

Use a treadmill to do your running. If you don’t have access to a treadmill then just sprint on the spot

60 seconds RUN
60 seconds LEG RAISES
30 seconds rest
60 seconds RUN
60 seconds CROSSOVER CRUNCHES
30 seconds rest
60 seconds RUN
60 seconds T-PLANK THRUSTS
30 seconds rest
60 seconds RUN
60 seconds 1 ARM PLANK

 

Workout Complete 💪🔥

 

 


Celebrate National Cocoa Day

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Today is #NationalCocoaDay 🍫🍫🍫

Celebrate without derailing you diet with this healthy hot chocolate…

Ingredients:

1 cup almond milk

1 tbsp raw cacao powder

1 tbsp maple syrup

1/4 tsp vanilla extract

Pinch of sea salt

Method:

1. Put all the ingredients into a saucepan over high heat, using a whisk or spoon keep stirring until smooth and piping hot, then pour into a mug and serve warm.

2. Top with a few small marshmallows if necessary. Or add a bit of Christmas with a sprinkle of cinnamon or nutmeg 😋


2018 Fitness Trends

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2017 is coming to an end and if you’re looking for something different to add to your fitness regime in 2018 and mix things up a bit I have some of the biggest trends to look out for.

For the last 10 years the American College of Sports and Medicine have been conducting surveys of over 1000 health and fitness professionals worldwide to see what the biggest trends in the industry are and what gyms, bootcamps and personal trainers will be offering their customers.

So what will be the new trends that fitness professionals will be adding to their workout routines?
New trends and technology are always being developed in the fitness world, but also old trends evolve to stay fresh and exciting – adding a new stimulant to your routine can be refreshing and give you a boost of motivation.

So why not try something new in 2018? Here are the worldwide fitness trends.

1. High-intensity interval training. HIIIT Training isn’t a new thing, it’s been around for years. But, it’s becoming one of the most popular ways to train. Especially for health-conscious people that are pushed for time. HIIT training involves short bursts of activity followed by a short period of rest or recovery. These exercise programs are usually performed in less than 30 minutes.

2. Group training. Group exercise training programs have been around for a long time and have appeared as a potential worldwide trend since this survey was originally constructed. However, it was only in 2017 that group exercise training made the top 20, appearing at number 6. None of the respondents could explain why group training has become popular, but in my opinion, it’s because group training holds you more accountable to a training programme compared to training alone. You’re less likely to skip a workout when you’re doing it with a group of friends. Also, most people see better results with group training because they often push themselves harder than they would in an individual gym session. Even if you don’t realise it, your inner competitive streak comes out and you push harder.

3. Wearable technology. I hear a lot of people talking about how many steps or how many calories they’ve burned that day and it’s all though the wearable fitness technology they’re wearing. Fitness trackers, smart watches and GPS tracking devices are everywhere now and it’s still a new industry that will only get bigger. They are constantly evolving. Fitbit have just brought the new Ionic watch, which has a heart rate monitor and GPS built in, meaning you don’t have to wear a belt around your chest any more or carry your phone when out running. It’s also waterproof so you can wear it while swimming.

4. Body weight training. Body weight training has been used previously, in fact, people have been using their own body weight for centuries as a form of resistance training. But new packaging, particularly by commercial clubs, has now made it popular in all kinds of gyms and health clubs around the world. Typical body weight training programs use minimal equipment, which makes it a very inexpensive way to exercise effectively. Although most people think of body weight training as being limited to push-ups and pull-ups, it can be much more than that.

5. Strength training. Strength training remains a central emphasis for many fitness programmes. Incorporating strength training is an essential part of a complete exercise program for all physical activity levels and genders. In the last couple of years there’s been a massive rise in women taking up strength training, and seeing huge benefits. In the past, there has been a stigma around strength training for women. Most women thought lifting weights would make them look like a body builder, when actually that’s a big myth. Strength training not only help you lose weight and tone up, but it strengthens your joins and bones.

• 2018 fitness trends survey http://journals.lww.com/acsm-healthfitness/Fulltext/2017/11000/WORLDWIDE_SURVEY_OF_FITNESS_TRENDS_FOR_2018__The.6.aspx


FERRERO ROCHER PORRIDGE

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FERRERO ROCHER PORRIDGE

If you’re a Ferrero Roche lover then I’m sure you’ll be all over this recipe!

Serves 1:

Ingredients:

40g wholegrain oats

200ml almond milk

1 tsp cacao powder

1 tsp honey

1 tbsp crushed almonds

1 tbsp dark chocolate chips 1 tsp greek yoghurt

Method:

Put the oats, almond milk, honey and cacao powder in a pan and place over a medium heat. Keep stirring until it reaches the consistency you desire. Stir in the yoghurt and then transfer into a bowl. Serve with crushed almonds and choc chips sprinkled on top.


10 MINUTE FAT BURNING HIIT WORKOUT

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This FAT BURNING HIIT workout is only 10 minutes long so you have to make sure to workout at full intensity. It works all parts of your body but most importantly it will elevate your heart rate and get you burning hundreds of calories within 10 minutes. 

60 seconds RUN (run on the spot if you don’t have access to a treadmill)
60 seconds WALKOUT PRESS UPS
60 seconds RUN
60 seconds BURPEE STAR JUMP LUNGE
60 seconds RUN
60 seconds SPIDER PLANK
60 seconds RUN
60 seconds SIDE STEPS
60 seconds RUN
60 seconds CROSSOVER KICKS

Workout complete 💪


10 Christmas Gifts for Fitness Fanatics

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In the last week, I’ve had three of my PT clients’ partners asking me, “What can I buy for her for Christmas now that she is a fitness freak”?

So, I’ve used that as inspiration for this weeks article.

Buying a Christmas gift for a fitness fanatic may have been a difficult task in the past. But, as the fitness industry booms the retail giants are certainly keeping up to date, which means there’s actually more suitable gifts out there for an avid gym-goer than ever before.

Here are 12 fitness products that I think any health-conscious person would love:

1. Earphones.
You can’t beat a good quality pair of earphones to listen to your favourite workout playlist. I’ve tried lots of different brands/types, but my favourites areApple AirPods. They automatically connect to your phone via Bluetooth when you put them in your ears. There’s no wires, so no tangles. They have a five-hour battery life, and they charge very quickly. There are other earphones with better sound, but the AirPods are still great quality.
www.apple.com/uk £159

2. Winter Trainers.
Getting the right pair of trainers is really important for your training. I’m wearing Nike Air Zoom Pegasus 34 Shields at the moment. They are ideal for indoor and outdoor wear. They are water-repellent, breathable and they have reflective elements all around the shoe to help you stand out in the dark. Light coloured trainers are very difficult to keep clean at this time of year so the darker colours of these Nikes are ideal.
www.nike.com/uk £109.95

3. Workout Wear.Workout gear is becoming a lot more fashionable. I’m sure you’ve seen lots of people out shopping or walking the dog in their ‘active wear’. Some popular brands for women’s clothes are Sweaty Betty and Hey Holla. Popular brands with men are Gym Shark and MyProtein.
www.sweatybetty.com
www.heyholla.com
www.gymshark.com
www.myprotein.com

 

4. Smart Watch.
Fitbit have just released their latest smart watch, the Fitbit Ionic. It’s the leading smart watch on the market because it’s waterproof and has built in GPS (which means you don’t have to take your phone when you go out running)
www.fitbit.com £299.99

 

 

5. Water Bottle
I used to go through about 15-20 bottles of water a week, but after seeing a documentary about the damage plastic is doing to our oceans, I switched to using a bottle with a filter. Not only has it saved me money, but it means I’m also doing my bit towards protecting the environment.
www.watertogo.eu £12.99 – £24.99

6. Foam Roller
A foam roller is a basically, an affordable way to give yourself a deep tissue massage. Perfect to relieve tension that builds up in the muscles during exercise, and helps aid recovery. You can pick these up in most sports shops and they range in price. I use the Trigger Point foam roller.
www.wiggle.co.uk £27.99

7. Massage or Spa Vouchers
Relaxation and recovery is a big part of staying healthy and I’m sure most people would appreciate a massage or relaxation day at a spa. There are some great local spas at the Ramside Hotel and Seaham Hall Hotel.

8. Bath/Shower gel
One thing that gym-goes use a lot is shower gel. After a tough workout there’s nothing better than a relaxing bath or invigorating shower! My favourite is Molton Brown. Especially the Re-Charge Black Pepper Sport, Muscle Soak and Body Wash.
www.moltonrown.co.uk from £18

9. Magazine Subscription
Most health-conscious people like to read about workouts, equipment and fashions so they can stay up to date with new trends. This is a present that can last all year round, with a new magazine on your door step each month. There’s lots to choose from but here’s a couple of the most popular ones to get you started:
www.mensfitness.co.uk from £18.99
www.womensfitness.co.uk from £17.99

10. Fitness Vouchers
Is there a better gift that the gift of health? Why not buy vouchers for a local boot camp, personal trainer or fun run?
I sell gift cards to any monetary value and can be used for any of my services including Boot Camp, Personal Training, 16+ Club, and online programmes.
Prices range from £22 to £360.
For more details contact me at graham@eastcoast-fitness.com


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    Date: Monday & Friday
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    EVENING BOOT CAMP – SEAHAM



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    Time: 18:30 – 19:30
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    CIRCUIT TRAINING – SEAHAM



    Date: Sunday
    Time: 10:00 – 11:00
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