Health & Fitness Blog

Tortilla Pizzas 🍕

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

If you love Pizza and haven’t tried these tortilla pizzas yet, you must give them a go!

They contain way less calories than normal pizzas and taste just as good 😋 They only take a few minutes to put together and take 8 minutes to cook!

Ingredients:

1 wholemeal tortilla
1 tbsp tomato puree
Dried oregano (optional)
Hand full of mozzarella cheese, grated
Topping of your choice (if you choose meat make sure it’s pre-cooked because the pizzas are only in the oven for 8 mins)

Instructions:

Pre-heart oven to 200 degrees.

Lay the tortilla on a pizza tray and spread the tomato puree evenly over the tortilla using the back of a spoon. Sprinkle over the oregano if using. Then spread the grated mozzarella evenly over the pizza and finish by placing your toppings on top. Place in the oven for 8-10 minutes.







Plus Size Workout – 5 Min Low Impact HIIT

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

 

The aim of this workout is to work for 5 minutes without rest.

However, take a rest if you need it. Make a note of how long you have been working for and next time you try this workout make sure you beat your time.

Complete the 3 exercises below continuously without rest.

10 SEATED SQUATS
10 LOW IMPACT STAR JUMPS
10 CRUNCHES

If you complete the workout and still have energy left, have a rest for 1 minute and complete another round of 5 minutes work.







Sunderland Echo Workout 26/4/17

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

This weeks HIIIT workout is split into two parts. The first part is for your lower body (legs and bum), and the second half is for your upper body (arms, chest, shoulders and core).

 

Round 1 (lower body):

 

The aim is to complete all 8 exercises for 20 seconds each without rest in between them.

 

20 seconds SQUATS

20 seconds SQUAT KICKS

20 seconds SQUAT JACKS

20 seconds ISOMETRIC SQUAT

20 seconds LUNGES

20 seconds REVERSE LUNGES

20 seconds LATERAL SQUAT JUMPS

20 seconds SPEED SKATERS

 

Rest for 1 minute.

 

Round 2 (upper body):

 

20 seconds PRESS UPS

20 seconds PLANK

20 seconds NARROW PRESS UPS

20 seconds T-PLANK

20 seconds PLANK GET UPS

20 seconds REVERSE CROSSOVERS

20 seconds TRICEP DIPS

20 seconds 1 ARM PLANK

 

Rest for 1 minute.

 

Aim to do this twice, so that you complete two lower body rounds and two upper body rounds.

 

 







Sesame Chicken Strips (Healthy Chicken Goujons)

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

 

These Chicken Goujons are crispy and succulent and even more importantly, they are healthy!  These are perfect for kids! For a real treat, dip them into some Garlic Mayo or Sweet Chilli dipping sauce.

 

Serves 8:

Ingredients:

120g ground almonds

70g sesame seeds

2 tbsp melted coconut oil

2 eggs, whisked

800g chicken breasts

Himalayan Salt

 

Instructions:

Preheat the oven to 200°C/400°F/Gas mark 6.

Combine the ground almonds, sesame seeds and salt in a bowl. In a separate bowl, combine the melted coconut oil and whisked egg.

Cut your chicken into finger-sized pieces. Use one hand to dip a piece of chicken into the egg, then use the other hand to dip it into the almond-sesame mixture. Using separate hands will stop the mixtures clumping. Repeat with each piece of chicken.

Lay the chicken out on a baking sheet lined with parchment paper and cook for 25-30 minutes until golden brown. Flip them after about 20 minutes.







Plus Size Workout 20/4/17

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

 

If you goal is to lose weight, but you have problems with your joints or you have low fitness levels, then give this workout a go.

It will raise your heart rate, which is needed to burn calories, without putting to much pressure on your joints.

The aim is to complete the eight exercises below for 20 seconds each with no rest in between them….

20 seconds SEATED SQUATS
20 seconds LOW IMPACT STAR JUMPS
20 seconds LOW IMPACT HIGH KNEES
20 seconds 4 STEP SHUTTLE WALK
20 seconds LOW IMPACT SIDE STEPS
20 seconds BRIDGES
20 seconds CRUNCHES
20 seconds PLANK
60 seconds rest.
Aim to complete at least 4 rounds. Ideally 5 or 6 😃👍







Sunderland Echo Workout 19/4/17 – BURPEE CHALLENGE

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

 

Today’s workout is simple. There’s only one exercise and it only take 5 minutes to complete. But, it targets all parts of your body. Legs, bum, core, and upper body.

 

Your aim is to work for five minutes, completing 8 BURPEES as quickly as possible at 30 second intervals.

 

For example, start the clock, perform 8 BURPEES as quickly as possible. If you complete them in 20 seconds, you get 10 seconds rest before your next set.

 

Complete 10 sets in total.

 

So overall, you will perform 80 burpees in 5 minutes.

 

It’s important that you get the technique correct so go to www.eastcoast-fitness.com/blog for a demonstration. There’s also a demo of a beginners burpee in case you find them too difficult.







Plus Size Workout – 13/4/17

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

This workout is a progression pyramid designed to raise your heart rate without putting too much pressure on your joints.

30 seconds STAR JUMPS
1 minute SQUATS
90 seconds BRIDGE & CRUNCH
2 minutes 4 STEP SHUTTLE
rest for 1 minute.

Complete 4 rounds in total 💪💪💪

 

Enjoy 😁







6 Ways To Stay Healthy At Easter 🐰

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

I love Easter time, there’s lots of fun to be had. Easter egg hunts, crafts, baking, chocolate eggs, hot cross buns. It’s always an action-packed couple of weeks with the kids.

 

But diet wise, it’s a time of year that I dread!

 

I’ve just about got back into shape after Christmas and now I’ve got to deal with all of the temptations of Easter.

 

For weeks, supermarkets have been tempting us with their Easter aisles filled with chocolates, sweets and hot cross buns. They are so clever with their marketing and positioning that it almost feels like they are being forces upon us.

 

But, you don’t have to give in. Easter can be a heathy time of year, without sacrificing fun.

 

As a personal trainer and lover of health, I have several fitness tips for a healthy Easter:

 

  1. Quick workouts.

    Easter can be a busy time; entertaining the kids, preparing meals and visiting family. It may seem as though you don’t have time for exercise. But, if you keep your workouts intense you can get it done in 10-15 minutes. Try my Pyramid Workout in the Workout section of this page.

  2. Make Healthy Eating Choices

    If you remain diligent about eating healthy as the days lead up to Easter, you’ll be able to indulge a little bit on the big day.

    Nobody wants to turn down a lamb dinner and a chocolate egg, so if you make healthy choices until Easter arrives, you should be able to eat a little more indulgently without ruining all of your goals.

  3. Get Outside

    The arrival of Easter means spring has sprung and now is the time to get outside. Even if you’re not going out for a ten-mile run, there are lots of opportunities to get moving outdoors, which will help you burn calories and get fit. Try a walk in the park with the dog, play Frisbee with the kids, walk to the shop instead of driving. You’ll be moving more and enjoying the spring fresh air too.

  4. Register For A Race

    A race is a great motivator because you have to be ready for it. That means you have to put in the time and effort necessary to train. Not only will that help you tone up and slim down for Easter, but you’ll have something fun to look forward to as well. These events are coming up in the Sunderland area:

    Sunderland City 10k – Sunday 7th May.

Sunderland Half Marathon – Sunday 7th May.

Sunderland Big 3K Run – Sunday 7th May.

Pier to Pier Run – Sunday 14th May.

Sunderland Big Ride – Sunday 11th June.

 

  1. Use Moderation

    I am not going to say you should not eat a single piece of chocolate on Easter because this rule is unrealistic. Get real with yourself and set limits. Several pieces of chocolate will not break the scales, but a whole box of chocolates can break your healthy eating plan. So, focus in life in moderation.

  2. Choose Your Drinks Carefully

    This is a rule that you should follow every day, not just as we get closer to Easter. Drinks can really ruin your healthy fitness goals because many of them are loaded with sugar and calories.

Choose water (with a little bit of cordial if you have to), instead of fizzy drinks, energy drinks and fruit juices which can have heaps of sugar and hundreds of calories in them.







Roasted Red Pepper Dip

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

If you like dips then you have to try this!

When we have friends over for food and drinks we normally opt for ‘picky foods’. It’s a lot more relaxed than sitting down for a three course meal. One of the first things on the list is this Roasted Red Pepper Dip. Everyone loves it!

It’s healthy, it’s easy to make, it tastes amazing, and it goes with so many things.

Try dipping carrot or celery stick in it.
Use it as a sauce by tossing it with wholewheat pasta.
Or as a dip on the side of your plate.

Caroline will kill me for giving her secret recipe away, but here it goes…

Ingredients:

400g Jar Roasted Red Peppers
1 1/2 Wholemeal Pitta Breads
10 Cherry Tomatoes
1 Green or Red Chilli (chopped)
1 tbsp Red Wine Vinegar

Instructions:

Throw all of the ingredients into a blender and blitz until smooth. Then transfer to a dish and serve immediately. Keep leftovers covered over in the fridge.







This Is Barry When He First Started… Look How Much He Has Improved!

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

This time 6 months ago Barry had just started working with me at boot camp.

That’s a pic of him at his second session…

barry2

He was 18st 8lbs. With a 45 inch waist!

Here’s some pictures of his assessment sheets from when he first started…

barryresults

barryresults2

Before he joined Boot Camp…

 

He felt sick at the thought of joining. He was worried that he would turn up on the first day and “everyone would be really fit and in peak condition and he would look like a fat pudding!”

^^^ those were his words^^^

  • He was fed up of feeling bloated.
  • Fed up of his belly hanging over his jeans.
  • Uncomfortable in t-shirts because of his moobs.
  • Tired and lethargic all of the time.
  • Out of breath every time he ran up the stairs.

 

He was sick of feeling that way!

 

He used to be a rugby player. Fit. Athletic. In shape.

And he wanted to get back to being fit and energetic again.

So, he grew a set of balls and decided to join the group.

 

What he realised after his first session…

 

“My perception of boot camp was totally wrong. There was a mix of people at different stages of fitness. Everyone was really welcoming and that put me at ease and I was able to enjoy it”

 

 

Fast forward 6 months and just look at the transformation!!!

 

img_1082This ‘after’ pic was taken a few months ago so he’s actually made even more progress. (I’ll hound him for another photo and post it soon.)

If you look at his assessment sheets you will see he has lost a total of 2.5 stone and 4 inches off his waist.

As a result of the weight loss, he has had to buy a whole new wardrobe!

Another good thing that came out of joining boot camp…

A massive rise in energy levels and motivation.

On top of 2 boot camp sessions, he’s now running on his own 3 times a week. When he first started he couldn’t even run around the car park!

The lighter, fitter, more confident Barry has even tried to copy my style, as you can see form our boot camp night out picture (last week)… I think I rock the denim better 😂 Next time we will have to discuss our outfits Baz 😉
barry3

If YOU fancy turning your life around like Barry, then you’re in luck… 🍀

I’ve got 8 spaces open for my ‘FIT FOR SUMMER’ Boot Camp.

www.eastcoast-fitness.com/90men

It’s a 90 day programme designed to get you in shape in the build up to summer.

 

It’s perfect for you if:

  • You live in or near Seaham
  • You want to feel more confident in your clothes this summer
  • You struggle to stay motivated on your own at the gym

  • Need to get rid of your beer belly

  • Want to learn about the right things to eat

 

 

Don’t procrastinate, just click this link for all of the info and to apply for a place.

www.eastcoast-fitness.com/90men

Everyone is welcome! It doesn’t matter how fit/unfit you are. Just come along and get started.

 

 

Graham







  • 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