Health & Fitness Blog

100 Reps For Time

Posted on by admin in Health & Fitness Blog, HIIT Workouts Leave a comment

Complete the 100 repetitions as quickly as you can, with good form.

Time yourself and make a note of how long it takes you to complete the 100 reps.

20 BURPEES
20 PRESS UPS
20 LUNGES
20 SQUAT JUMPS
20 SIT UPS

Then, without rest RUN for the same amount of time.

For example, if it takes you 3 minutes 24 seconds to complete the 100 reps, then you must run for 3 minutes 24 seconds.

(the quicker you complete the repetitions, the less time you have to run for)

Once you finish the run, rest for 1 minute then aim complete another 3 rounds. (4 in total)

\


The 3 Key Factors To Barry’s Successful Transformation

Posted on by admin in Health & Fitness Blog Leave a comment

IMG_0975Barry is a 39 year old, husband and dad of two, from Seaham. 

About 6 years ago he picked up an injury, which totally wiped out his exercise routine.

He started to pile the pounds on because he was less active and started to eat rubbish foods. In fact, he completely lost his self discipline with his diet. 

He would skip breakfast. Take a lunchbox full of sandwiches, crisps and chocolate biscuits to work. He would snack on sugary, carby things all day. Then when he got home from work he would eat more carby, starchy foods (or a takeaway), and wash it down with a couple of beers.

Basically, he fell into the trap of eating a high sugar diet, like many men do!

The problem is, too much sugar just results in storing fat around the waistline. 

He was feeling really bloated and uncomfortable in all of his clothes. 

It got to the point where his weight was affecting his mood and he avoided doing certain things, like going out with his mates and taking his sons swimming. 

The thing is… everyone has a tipping point. The point where you say to yourself, “right, enough is enough I’ve got to do something to get this weight off. I can’t go on feeling like this forever.”

So he signed up to my 90 Day Boot Camp Programme. 

And the rest is history as they say…

His chubby days are now behind him and he has a whole new energetic lifestyle. He has learned to control his diet and has very good self-discipline. And he has a new found self-confidence 😁 

img_1082barry3
IMG_8085

 


 

How did Barry get these amazing results during his 90 Days at Boot Camp? 

3 Reasons: 

SUPPORT – You’ve got support from me and the rest of the group throughout your membership. I’m always on the end of the phone if you have questions. There ‘s also a private, members only facebook group where everyone communicates, shares their ideas and experiences. This group is the heartbeat of the programme. It really helps keep you on track.

MOTIVATION – Being in a group environment really motivates you during the workouts. It’s not fiercely competitive, but its very encouraging and inspiring. When you’re on your own in the gym it’s too easy to give up early or quit all together. In a group environment you will find yourself pushing more, it will get the best out of you and you’ll see quicker and better results. 

ACCOUNTABILITY – When you join boot camp you become part of the group, and you feel accountable. This is a HUGE part of your success. On those days when you don’t feel like working out, your energy is low, or when then weather is bad, the group will hold you accountable. 

 

Those 3 things are the key to successful health and fitness.

I see so many men joining gyms or going running. But they don’t get the results that they set out to achieve…

Because the gym doesn’t provide those 3 things above. 

In fact, there’s a statistic in the fitness industry that says 34% of new gym members attend LESS than 4 times! 

Only 21% of people attend more that 12 times! 

This statistics prove there is no accountability, support and motivation in a gym. 


 

The NEW 6 Week Boot Camp Programme….

 

I’ve just opened up more spaces for Men on my 6 Week Boot Camp programme. 

  • £49 for 6 weeks.
  • 2 workouts a week. Choose from Monday 6am, Tuesday 6:30pm, Thursday 6:30pm, Friday 6am
  • Meal Plans, shopping lists and recipes. 
  • Plus Support, Motivation and Accountability.

 

Fancy giving Boot Camp a go? To apply for a place click here >>> www.eastcoast-fitness.com/mensbootcamp


 

 

 

image2 (2)I asked Barry a few questions about what it’s like to join boot camp, so you can hear from the ‘horses mouth’ instead of taking my word for it. 

What was your biggest fear before joining?  Did it come true, and if not, what happened instead?
“My biggest fear before signing up to your boot camp was turning up on the first day and  everyone else being really fit and in peak condition and I would look like a fat pudding!! this was not correct there was mix of people there in different stages of fitness, everyone was really welcoming and that put me at ease and I was able to enjoy it.”
What, specifically, was your favourite part of boot camp, and why?
“My favourite part of boot camp has been the varied activities and work outs we do, I have never had the same workouts in the 4 weeks I’ve been attending that makes it fun. I have enjoyed challenging myself again after losing my own discipline about 5-6 years ago following breaking my leg when playing rugby. I strangely enjoy doing the steps and the bank!!”

If you were to recommend East Coast Fitness to your best friend, what would you say?

“I would say if your thinking about joining do it don’t put it off like I did, since I started 4 weeks ago I have learned how to eat healthily, this in turn has given me the ability to train harder and more often and I can see results I never thought possible. Its about education learning how the food you eat affects you and how this helps  you exercise harder. I’m now doing 2 sessions a week  at boot camp and 2-3 on my own and loving it. people are noticing my weight loss and I seem to be happier in myself.”
image1 (2)
He then went on to say this…
“Can I just say the emails you have sent over the last few weeks have really helped, learning about food, carbs (good/bad) has been just as important as the exercise.”

 


6 Common Carbohydrate Mistakes

Posted on by admin in Health & Fitness Blog Leave a comment

We all know there are good carbs and bad carbs, but often people get confused and end up eating the wrong type.

First of all, carbs are energy. You need them to survive. But you need to make sure you’re getting yours from the right sources, and for the right reasons.

Below are the worst carb habits you can fall into, and what to do instead.

  1. You Eat Refined Carbs

White breads, pastas and grains give carbs their bad reputation. They are simple and refined, they burn up fast, spiking your blood sugar and causing it to crash, leaving you with a craving for more carbs!

For slow-burning, clean sources of energy, choose complex carbs such as whole-grain sprouted breads, grains like brown rice and quinoa, and vegetables and fruits. But eat them in moderation. This is not a licence to binge!

 

 

  1. You Fear Fat

You have to eat fat to lose fat. Our bodies need good fat in order lose weight and function properly. Healthy fats satisfy hunger and boost your metabolism. But when you cut out all fats, you end up replacing it with carbs, which are less filling. That’ll lead to you consuming more and more calories in search of satiety.

You can get your healthy fats from foods like avocados, nuts, seeds, oily fish and plant based oils, like olive oil, flaxseed oil and coconut oil.

 

 

  1. You Don’t Eat Carbs Before You Workout

    Remember: Carbs are energy. Going into a workout without them is like going on a long car journey without a full tank of fuel. Starving yourself of energy makes it very difficult to complete an intense, calorie-blasting workout. The best foods to eat before a workout are:
  • Bananas
  • Wholegrain Rolled Oats
  • Grilled Chicken, Broccoli & Sweet Potato
  • Dried Fruit
  • Wholegrain Bread
  • Fruit and Green Yoghurt
  • Trail Mix

 

Eat your pre-workout meal/snack about 30-60 minutes before your workout so that you don’t feel bloated.

 

 

  1. You Drink Smoothies That You Don’t Make Yourself

 

Avoid the smoothie bar at the gym or in the main shopping centres. They are normally full of sugar. Yes, they contain fresh fruit, but that just masks all of the sugary syrups and juices that contain loads of calories. Make your own instead. Try this juice and syrup free smoothie recipe:

 

Blueberry Mango SmoothieBerry & Mango Smoothie

Serves 2

 

Ingredients:

  • 100g frozen blueberries and strawberries
  • 100g frozen mango
  • 2 bananas
  • 200ml water

 

Method:

 

  1. Place all the ingredients in a powerful blender and blitz until smoothie.
  2. Serve immediately, enjoy!

 

 

 

 

  1. You Drink Flavoured Coffees

 

A coffee-a-day can be great for health and weight loss: It boosts your metabolism and is rich in disease-fighting antioxidants. A black coffee that is! But the flavoured coffees you can get in cafés are full cream, sugar and flavourings which contain the same amount, if not more calories and carbs as a dessert. Some of those can easily reach 50 grams of sugar per cup — more than half your daily recommended amount! Stick to black coffee — it’s calorie free!

 

 

  1. You Drink Fizzy Drinks – Even the Diet Ones

 

Cutting calories and carbs from fizzy drinks is a no-brainer. At 150 calories and 39 grams of sugar (8 tbsp) per can, those can add up to some serious weight gain! Diet fizzy drinks are just as bad too. Artificial sweeteners affect our sense of satiety so diet drinks can actually make you eat more high-cal, high-carb junk. Stick with water, and if you must have it flavoured, then just use a little bit of cordial.


777 Workout

Posted on by admin in Health & Fitness Blog, HIIT Workouts Leave a comment

Complete 7 rounds of the 7 exercises below with no rest in between.

7 BURPEES
7 PRESS UPS
7 SQUAT JUMPS
7 WALKOUTS
7 SQUAT THRUSTS
7 GET UPS
7 SIT UPS

Complete the exercises as quickly as you can, with good technique.


5 Superfoods That You Should Eat Regularly

Posted on by admin in Health & Fitness Blog Leave a comment

‘Superfood’ is the latest buzzword in the world of health. You’ve probably seen or heard it a lot recently.

What qualifies a food to be a ‘superfood’?

Basically, it’s any kind of food that’s packed with vitamins, minerals and antioxidants, which gives you lots of health benefits.

These are the 5 Superfoods that I recommend having regularly as part of your healthy eating diet:

 

  1. Avocado

avoadoAlthough most of the calories in an avocado come from fat, don’t let that put you off! Avocados are full of healthy, beneficial fats that help to keep you full. When you consume fat, your brain receives a signal to turn off your appetite. Eating good fats slows the breakdown of carbohydrates, which helps to keep sugar levels in the blood stable.

Eating healthy fats supports skin health, enhances the absorption of vitamins, minerals, and other nutrients, and may even help boost the immune system.

Despite its creamy texture, an avocado is actually high in fibre so can help prevent constipation, maintain a healthy digestive tract, and lower the risk of colon cancer.

 

  1. Matcha

Matcha is a powdered form of green tea. When you drink traditional green tea (from a tea bag), the leaves get infused into the hot water, then the leaves are discarded. With matcha being in powder form, it dissolves into the water meaning you’re drinking the actual leaves, making it a more potent source of nutrients. Matcha is packed with antioxidants that have been tied to protection against heart disease and cancer, as well as better blood sugar regulation, blood pressure reduction, and anti-aging. Another antioxidant in matcha has been shown to boost metabolism.

The traditional way to consume matcha is to drink it with hot water. But you can also add it to smoothies, soups, muffins and breakfast bowls.

 

  1. Acai

Acai berries come from the rainforests of South America. They contain very high levels of antioxidants which help fight cancer and heart disease, and help aid weight loss and anti-aging.

Açai is normally sold frozen or in tablets, powders, or juices. I would advise that you avoid açai juices, because they usually contain added sugar. I recommend buying acai powder that you can blend in with smoothies. acai

  1. Chia Seeds

Chia seeds are packed with omega-3 fatty acids, fibre, and calcium. They are great for people who don’t eat a lot of fish, because it’s a good way to get plant-based omega-3s in your diet. They have a lovely taste, crunch, and nutty flavour.

You can add them to overnight oats and smoothies, or sprinkle them on salads, and stir-fries.

  

  1. Bee Pollen

bee pollenBee pollen is high in proteins, amino acids, vitamins and folic acid.

It contains more amino acids gram for gram than beef, eggs or cheese, which makes it a good vegetarian source of protein. It also contains all of the B vitamins, including vitamin B12 which can be hard to find in vegetarian sources.

It can help increase energy due to the high B vitamin content and includes large amounts antioxidants that helps strengthen capillaries and blood vessels, which can support the cardiovascular system.

Bee pollen comes in granules, capsules and chewable tablets. I prefer the granules so I can mix it in with my morning smoothie bowl, overnight oats or protein drink.

If you are new to taking bee pollen, start off with a small dose and build it up, to make sure that you’re not sensitive to the pollens. Most supplements will come with guidelines on how to use it.

 


Are Pumpkin Spiced Lattes Making You Fat?

Posted on by admin in Health & Fitness Blog Leave a comment

starbucks_pumpkin_spice_latte_edit

Autumn is just around the corner and the coffee shops are starting to sell their Pumpkin Spice Lattes, Pecan Lattes and Salted Caramel Cappuccinos.

On those cold, wintery days there’s nothing more satisfying than a hot cup of coffee to lift your mood.

But, be careful!

While they are very tasty, they are also super high in calories and packed full of sugar.

If you’re trying to lose weight, they can easily tip your calorie and sugar intake over your limit and bring your weight loss efforts to a halt.

Check out the nutritional content of the popular coffee drinks below:

Note: the recommended daily sugar intake for adults is 6 teaspoons per day, and too much sugar results in storing body fat.

 

  • A grande Pumpkin Spiced Latte made with semi-skimmed milk contains 424 calories and 49.7 grams (12.5 teaspoons) of sugar. DOUBLE the recommended daily amount for adults.

 

  • A grande Caramelised Pecan Latte made with semi-skimmed milk contains 275 calories and 36.8 grams (9 teaspoons) of sugar. That’s one and a half times the daily recommended amount for an adult.

 

  • A Massimo Speciality Gingerbread Latte made with semi-skimmed milk contains 194 calories and 33.8 grams (8.5 teaspoons) of sugar. That’s nearly one and a half times the daily recommended amount for adults.

 

So, if you’re a bit of a coffee junkie and you have 3 Pumpkin Spiced Lattes per week, that’s your recommended sugar intake taken up with just 3 coffees! That’s without all of the other food and drinks that your consuming that week too. You see how easy it is to go over your sugar and calorie allowance?

 

What can you have instead?

Espressos and Americanos are great because they are low in calories and don’t contain and sugary syrups or milk. Meaning you can enjoy a nice hot cup of coffee without tipping you over your calorie allowance.

If you really can’t resist a flavoured latte, then you can ask for it to be made with soya milk (which has less calories that cows milk) and half the amount of syrup, so that it lowers the number of calories that you are consuming.

 

Can coffee help you lose weight?

A coffee can actually be very helpful with weight loss if you use it in the right way.

Caffeine is a stimulant and can help improve your focus. It makes you feel more alert and can spur you on to be more active. So, if you time your coffee right, it can help you have a more energetic workout meaning you will burn more calories and body fat.

On the other hand, too much coffee has the opposite effect. It will make you feel sluggish and tired.

My advice is:

    Limit Your Coffee Intake To One Per Day
If you’re having more than one per day then try to cut down so that you avoid sugar cravings.
•    Drink Black Coffee
Avoid coffees with milk or cream, lattes full of syrups and don’t use sugar or sweeteners as this will bump up your calorie intake and prevent you from losing weight.
•    Time Your Caffeine
The best time to have a coffee is about half an hour before your workout to make you more alert and focused. You’re more likely to push yourself harder during the workout if you’re alert. On days that you don’t have a workout scheduled, mid-morning is the best time to get a caffeine hit as this is usually when most people have a dip in concentration.
•    Avoid Caffeine Close To Bed Time
Personally, I don’t drink coffee after 4pm because I’m wide awake come bed time. If you find it hard to get to sleep on a night try reducing your caffeine intake, especially in the afternoon.


20 Minute HIIT for Beginners

Posted on by admin in Health & Fitness Blog, Plus Size Workouts Leave a comment

This high intensity interval training session only lasts 20 minutes, but it’s sure to give you a good challenge! The good thing is, its low impact so it won’t put to much impact through your joints.

30 seconds SQUATS

30 seconds STAR JUMPS

30 seconds ASSISTED PRESS UPS

30 seconds ASSISTED LUNGES

30 seconds rest

Repeat another 7 rounds (8 rounds in total)

 


20 Minute HIIT

Posted on by admin in Health & Fitness Blog, HIIT Workouts Leave a comment

This high intensity interval training session only lasts 20 minutes, but it’s sure to give you a good challenge!

30 seconds SQUAT JUMPS

30 seconds SPRINT ON SPOT

30 seconds PRESS UP THRUSTS

30 seconds JUMPING LUNGES

30 seconds rest

 

Repeat another 7 rounds (8 rounds in total)

 

Total workout time = 20 minutes


7 Minute Fitness Challenge (For Beginners)

Posted on by admin in Health & Fitness Blog, Plus Size Workouts Leave a comment

This Fitness Challenge targets all parts of the body within 7 minutes.

There are only 6 different exercises performed for 20 seconds at a time. The aim is to perform each one with as much intensity as possible (within your own limits)

This is what you need to do:

20 seconds SQUATS
20 seconds LOW IMPACT STAR JUMPS
20 seconds SQUATS
20 seconds LOW IMPACT STAR JUMPS
20 seconds SQUATS
20 seconds LOW IMPACT STAR JUMPS
20 seconds SQUATS
20 seconds LOW IMPACT STAR JUMPS

30 seconds rest

20 seconds ASSISTED LUNGES
20 seconds LOW IMPACT HIGH KNEES
20 seconds ASSISTED LUNGES
20 seconds LOW IMPACT HIGH KNEES
20 seconds ASSISTED LUNGES
20 seconds LOW IMPACT HIGH KNEES
20 seconds ASSISTED LUNGES
20 seconds LOW IMPACT HIGH KNEES

30 seconds rest

20 seconds SHUTTLES
20 seconds SIDE STEPS
20 seconds SHUTTLES
20 seconds SIDE STEPS
20 seconds SHUTTLES
20 seconds SIDE STEPS
20 seconds SHUTTLES
20 seconds SIDE STEPS

Challenge Finished!


7 Minute Fitness Challenge

Posted on by admin in Health & Fitness Blog, HIIT Workouts Leave a comment

This Fitness Challenge targets all parts of the body within 7 minutes.

There are only 6 different exercises performed for 20 seconds at a time. The aim is to perform each one with as much intensity as possible.

This is what you need to do:

20 seconds SQUAT JUMPS
20 seconds PRESS UPS
20 seconds SQUAT JUMPS
20 seconds PRESS UPS
20 seconds SQUAT JUMPS
20 seconds PRESS UPS
20 seconds SQUAT JUMPS
20 seconds PRESS UPS

30 seconds rest

20 seconds JUMPING LUNGES
20 seconds WALKOUTS
20 seconds JUMPING LUNGES
20 seconds WALKOUTS
20 seconds JUMPING LUNGES
20 seconds WALKOUTS
20 seconds JUMPING LUNGES
20 seconds WALKOUTS

30 seconds rest

20 seconds BURPEES
20 seconds LEG
20 seconds BURPEES
20 seconds LEG RAISES
20 seconds BURPEES
20 seconds LEG RAISES
20 seconds BURPEES
20 seconds LEG RAISES

Challenge Finished!


  • 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