Health & Fitness Blog

20/40/60 HIIT

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This Workout is featured in the Sunderland Echo on 6/12/2017. 

Theres 6 Rounds in total, and each round consists of 3 efforts of 20, 40 and 60 seconds. 

Round 1:

20 seconds PRESS UPS
40 seconds SQUAT JACKS
60 seconds BURPEE LUNGES
30 seconds rest

Round 2:

20 seconds HILL CLIMBS
40 seconds SIDE STEP TUCK JUMPS
60 seconds BURPEE STAR JUMPS
30 seconds rest

Round 3:

20 seconds CRUNCHES
40 seconds LEG RAISES
60 seconds BURPEE CROSSOVERS
30 seconds rest

Round 4:

20 seconds PRESS UPS
40 seconds SQUAT JACKS
60 seconds BURPEE LUNGES
30 seconds rest

Round 5:

20 seconds HILL CLIMBS
40 seconds SIDE STEP TUCK JUMPS
60 seconds BURPEE STAR JUMPS
30 seconds rest

Round 6:

20 seconds CRUNCHES
40 seconds LEG RAISES
60 seconds BURPEE CROSSOVERS

WORKOUT COMPLETE! 

Total Workout Time = Under 15 Minutes!


Enjoy Christmas… IGNORE THE OTHER FITNESS GUYS!

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I LOVE CHRISTMAS TIME. It’s a month to party. A month to have FUN. A month to celebrate with friends and family. A time to enjoy the lovely foods and drinks on offer. A few weeks to let your hair down and have a blast.

Why neglect yourself of those things?

I’m certainly not!

I’m going to New York soon, a place that I’ve always wanted to go. So I’m going to enjoy every minute of it, and that includes eating all of the indulgent foods on offer.

It’s the boot camp night out this weekend and I will be having a fair few drinks. Probably a few beers, some red wine with our meal and then G&T’s later in the night. I won’t feel guilty about it and I certainly won’t be logging them on my FitBit app haha. I’ve worked hard all year and it’s a time for me and my boot campers to get together and have some fun.

I’m looking forward to my Christmas dinner with my family and being in a food coma on Christmas night.

I think I’ll be going out on Boxing Day to watch the football and have few pints with the lads.

We’re having a house party on New Year’s Eve in our new house with some friends and family. It will probably get messy. Just hope there’s no red wine spilled on our new carpets lol.

And then there’s those little treats in between the main events. You know what I mean right…

Christmas shopping trips when you just HAVE to stop at Starbucks and grab a Gingerbread or Toffee Nut Latte. In fact as I write this blog post I’m sitting in costa having a Cappuccino.

Cosy nights in front of the fire with mulled wine or hot chocolate.

Tins of celebrations and quality street in the office at work.

All of this is fine…

As long as you resign yourself to the fact that you’re going to put weight on.

Probably about a stone!

But, that’s fine with me. I’ve worked hard all year and I’m going to enjoy this wonderful holiday season.

The main thing is though….

I’VE GOT A PLAN FOR JANUARY!

I’ve already got January planned out. I’ll be detoxing at the start of January for 2 weeks, with my New Year Shred Programme. I’ll be straight back to exercise. I won’t be making any excuses! I know it will be hard, I’ll have lost fitness, I’ll be a stone over weight. But I’ve already promised myself that I won’t let that stop me.

By the end of January I’ll be super fit and lean again. Actually, I’ll probably be in better shape than I am right now. That’s the promise to myself…. Enjoy December, but be strict in January!

Why neglect yourself of the joys of Christmas. There’s nothing wrong with enjoying yourself at this time of year…

As long as you get back on the health and fitness wagon in January – No excuses!

 

Enjoy your Christmas,

Graham.

P.S. Don’t forget to get back on it on the 1st January!


10 Christmas Gifts For Fitness Fanatics

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So, we’re now into December…

And, 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 email.

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:

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 are Apple 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

 

 

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

 

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

 

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

 

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

Water-to-Go

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
Image

 

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.

 

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

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

 

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


10 MIN BEGINNERS HIIT FOR FAT LOSS

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This workout is great for beginners, it’s only 10 minutes long and you can take everything at your own speed.

The aim is to keep your heart rate up for as long as possible during the workout so you can burn maximum calories in a short space of time.

60 seconds RUN ON SPOT
60 seconds SQUATS
60 seconds RUN ON SPOT
60 seconds PRESS UPS (on a raised fixed surface)
60 seconds RUN ON SPOT
60 seconds ASSISTED LUNGES
60 seconds RUN ON SPOT
60 seconds LOW IMPACT STAR JUMPS
60 seconds RUN ON SPOT
60 seconds PLANK

Workout complete! 💪

Total workout time = 10 minutes


Fat & Frumpy or Slim & Slender???

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At this time of year you see most people wind down a bit before Christmas. 

The number of people in the gym plummets. 

They start doing their shopping instead.  
They find other things to ‘get on with’
And their diet normally goes out of the window too. 
Less Exercise + Indulgent Foods = WEIGHT GAIN 
But not East Coast Fitness! 
We’re still working hard all the way up to Christmas. 
Boot Camp, 16+ Club and PT clients are still working their socks off. 
Ok… we are all having the odd treat here and there. But, we’re still pushing hard in the workouts to stay in shape for Christmas. 
 
Which mindset are you in??? 
Fat & Frumpy, “I’ll start again in January” mindset. 
Or
Slim & Slender “I will be in good shape for the Christmas party” mindset. 
If it’s the latter,  if you’re one of those people who want to be in shape over Christmas, feeling good at your Christmas party, instead of hiding your arms and stomach under baggy clothes…
Then you’re welcome to join us!! 
PT is sold out at the moment. 
But you could join us at boot camp. 
Or join my online ‘12 Days Of Christmas’ programme, which starts on Monday. 
Here’s all of the info….
Graham 

PS. The 12 Days of Christmas Programme is specifically for people who are pushed for time in December. The workouts are only 10 minutes long so it’s easy to fit into your day. 

PPS. The registration deadline is at midnight tomorrow. Click the link below to find out all of details.


60/20 FULL BODY HIIT

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This workout was featured in the Sunderland Echo on 29/11/17. It only consists of 4 exercises but it targets all parts of your body. All 4 exercises work multiple muscles at the same time so it raises your heart rate and will burn hundreds of calories.

60 seconds RUN
20 seconds rest
60 seconds BURPEE (with Press Up)
20 seconds rest
60 seconds GET UPS
20 seconds rest
60 seconds WALKOUT GET UPS

60 seconds rest

Perform another 3 rounds. (4 in total)

Total workout time = 23 minutes


BEGINNERS 20/40/60 HIIT

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15 minute Beginners HIIT Workout.

If you’re just starting out on your fitness journey and your fitness levels are low, or if you need a workout that is easy on your joints then give this a go…

20 seconds SQUAT LATERAL RAISE
40 seconds STAR JUMPS
60 seconds GET UPS

30 seconds rest

20 seconds PRESS UPS
40 seconds SPRINTS
60 seconds LUNGES

30 seconds rest

20 seconds CRUNCHES
40 seconds PLANK
60 seconds LEG RAISES

30 seconds rest

20 seconds SQUAT LATERAL RAISE
40 seconds STAR JUMPS
60 seconds GET UPS

30 seconds rest

20 seconds PRESS UPS
40 seconds SPRINTS
60 seconds LUNGES

30 seconds rest

20 seconds CRUNCHES
40 seconds PLANK
60 seconds LEG RAISES

30 seconds rest

 

WORKOUT COMPLETE!

Total Workout Time = Under 15 minutes


What’sThe Point?

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What’s the point of being negative? It gets you nowhere. It does you no good what so ever! 
I’m a ‘glass half full’ kind of person, I always look for the positive things in life. And I truly believe you can always learn something, even from the most negative situations. You just have to learn to block out the negativity. 
Negative emotions are very strong, and can cloud over all other emotions. Sometimes you just have to take a deep breath and clear your head. Find the positives and focus on them. 
That’s what happened in this situation with my brother…
At first I felt angry, frustrated and disappointed. It put me in a bad mood, even though he got the positive outcome that he wanted. I had to sit back and reflect on the positives, and my mood was instantly lifted. 

The story…

(Stay with me on this, theres a lesson for you at the end) 
My brother, Adam, is registered disabled after having brain tumour at the age of 9. 
With the recent Disability Living Allowance (DLA) reforms, he was told that he had a low scoring motability rate and that he would no longer get a motability car. 
Being without a car would have had a massive impact on his life. It would have taken a lot of his freedom and independence away, so he decided to appeal the decision. My Mam worked for hours and hours putting his case together. She endured weeks of stress and anxiety. She knew deep down that Adam was entitled to his disability allowance, but was worried that the judges wouldn’t see it, because as we found out there are MANY MANY FLAWS in the new DLA system. 
Anyway, the court case was yesterday afternoon…
Adam is on a short term uni course in America at the moment, so had to fly back to the UK to be in court. It cost him £1200, and a full day of travel to get home. 
Yesterday morning he received a phone call to say that the judges had looked through his evidence and that they were awarding him the disability allowance, he had won his case, and he didn’t have to attend court.
GREAT NEWS that he won the case… But soooooooo annoying that he travelled half way around the world and spent a lot of his student budget on getting home, only to be told that he didn’t need to be there! 
He also had to rearrange an important exam in order to be home. He now has to fly back to America to complete the exam. And then a week later he flies back home for Christmas! 
So frustrating! 
Yesterday, the family were full of mixed emotions. It was a bitter sweet day. Very happy and relieved that Adam had won the case, but very frustrated at the incompetence of the whole DLA system. Angry at the stress and anxiety it caused my Mam.
ANGRY
FRUSTRATED
ANNOYED
UPSET
FURIOUS
^^^ All NEGATIVE feelings that were clouding over the positives. 
Thinking of the negatives was doing us NO GOOD at all. It drains the life out of you. So, I said let’s forget about the negative things and focus on the POSITIVES…
He won his case.
He got to spend more time with his family and friends.
We are able to go out and celebrate at the weekend.
It’s a huge weight off my Mams shoulders.
She’s stress free again.
Focusing on the POSITIVES instantly makes you FEEL BETTER!

↓↓↓ THE LESSON FOR YOU ↓↓↓

The same POSITIVE THINKING techniques can be used to help you get fit and improve your fitness. 
If you’re in a position where you need to lose weight, get fit, and change your life…..
Sitting on you backside, moaning, making excuses will get you nowhere. Thinking…
‘I never be able to do that’
‘It’s too hard’
‘I’m too old’
‘I’m too unfit’
‘I’ll start next week’ 
All of those negative thoughts will get you nowhere! Throw them away! Forget them. 
Be positive….
✅ Think about, and focus on what you can do, not what you can’t do. 
✅ Break your goals down into little steps, and focus on one at a time. 
✅ Praise yourself more often.
✅Give yourself credit. (But don’t reward yourself with cake, haha)
Just be POSITIVE. 
It’s amazing what you can achieve when you work hard and fight for what you deserve! Grab every opportunity with both hands. Nothing will be achieve by sitting on your backside… especially fitness!  


30/30 HIIT WORKOUT

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Have you done any exercise today? Try this, it only takes 27 minutes and gives you a full body workout…

The workout consists of six 30 seconds efforts with 30 seconds rest in between. You get quite a lot of rest in this workout so make sure you put maximum effort into the 6 exercises.

30 2 SQUAT LEAPS, BACKWARDS JOG
30 rest
30 PRESS UP CROSSOVERS
30 rest
30 BURPEE STAR JUMPS
30 rest
30 JUMPING LUNGES
30 rest
30 10 HIGH KNEES 1 GET UP
30 rest
30 V-THRUSTS

60 rest

Repeat another 3 rounds – (4 rounds in total)

Total workout time = 27 minutes


10 Tips To Stay Fit In The Build Up To Christmas. 

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Christmas is approaching very quickly, and it’s so easy to pile on a few pounds, if you’re not careful.
The festive period can be hectic; there’s so much shopping to do, parties to attend and family members to visit that your training can get put on hold. A lot of people believe they don’t have time to perform their workouts.
To make the matter worse, most people consume more calories at this time of year too, because of the luxurious foods on offer. The supermarket shelves are full of festive treats, the cafes are selling their Christmas coffees and the Christmas markets selling fast food and mulled wine.  
With that in mind, I’ve been helping my clients get prepared for the Christmas rush by providing them with these 10 practical tips to stay fit in the build up to Christmas:
1. Eat Before Heading Out
Grab something to eat before you head out shopping. If you fill yourself up you’re less likely to overindulge when you’re out and about. Skipping meals is not a good idea either, because you will only be forced to eat more later.
2. Avoid Skipping Meals
Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.
3. Eat Less And More Often
Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.
4. Drink With Moderation
It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten.
5. Be Active
You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs.
6. Get Out Of The House
Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.
7. Set Realistic Goals
You should set realistic exercise goals. Aim to workout four times a week for 20 minutes. Keep the workouts intense and that should enough to keep you on track over the Christmas period. If you plan to workout seven times a week for one hour or more the chances are you won’t achieve it and you’ll end up disappointed with yourself.
8. Enjoy Yourself
Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.
9. Drink A Lot Of Water
This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.
10. Prioritize Your Workouts
Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

So, there you go. Ten simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.


  • 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