Health & Fitness Blog

Paul Barron’s Life Changing Story

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You may have heard me talk about Paul Barron in some of my previous blog posts and emails because I’m really proud of what he has achieved.

I’ve mentioned his results a few times because people NEED to know how powerful exercise and nutrition can be! 

He hasn’t just lost weight or improved his fitness, he has totally changed his life for the better! 

Anyway, he has gone on camera to share his story with you. So you don’t need to listen to me bang on about how good exercise is anymore…

Just listen to Paul tell his story…

Barry’s FEAR Of Joining Boot Camp…

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Joining a boot camp can be a very scary thing. Most people fear that they will be the slowest person there, or the biggest.

It normally takes a while to build up the courage to come along to the first session. In fact, most people sit on the fence for months! 

image2 (2)Just like Barry, who joined me at boot camp four weeks ago. 

He fell off the wagon six years ago when he broke his leg and when he seen boot camp advertised it took him a while to build up the courage to join up. 

Now that he is four weeks into his programme I asked him 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.”


So if you’re like Barry and ‘sitting on the fence’, don’t sit and think about it any longer. In 4 weeks time you could be like barry… 1 stone lighter and a hell of a lot fitter!



Sign Up In September

September is the last month to sign up for the 90 Days for £90 programme. In October its going up to £99. 

For all of the details and to take advantage of the offer go here…



3 Things You Can Do Right NOW To Get Back On Track After Your Summer Holiday

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Keeping up with your fitness and healthy eating routine can be very challenging over the summer holidays…

Kids to look after, beer gardens, barbecues, holidays. All of which can provide a distraction from your fitness efforts.

The weight can creep back on very easily. Your fitness levels can drop quickly. And before you know it your motivation levels have disappeared!

BUT, it’s very important that you don’t let the Summer slump continue and you get back on the wagon as soon as possible!

Here’s 3 things you can do right NOW to get back on track:.

  1. Clear your fridge and cupboards of any rubbish foods. If there are temptations in the house you will give in to them. So get rid of them now. Things like fizzy drinks (including diet), sugary foods, bread, dairy products etc.
  2. Once you have cleared your cupboards, make yourself a healthy meal plan for the next WEEK. Browse the internet, magazines, cook books to find healthy meals for the next 7 days. Write them down in the order that your going to have them. Then write down all of the ingredients to make a shopping list. Go get your shopping and stock your fridge full of the healthy foods!If you don’t have time to meal plan, you can download my 7 DAY SHRED PLAN here. It provides you with a 7 day meal plan, recipes and shopping lists. It’s free to download!

Download Now


3. Go for a workout. You may not feel motivated yet but just go and DO IT!  You need to make an effort to do the first workout. Once it’s done you will feel loads better and your motivation will be back before you know it. You just need to push yourself to get that first workout done!

If you would like to come and workout with me at boot camp you can try my 7 DAY KICK START for just £7.


Don’t wait any longer, just go and do those 3 steps.In 7 days time you will be right back on the wagon! 


027.East Coast Fitness - Bootcamp- 4218

He Wanted To Give Me A Big Sloppy Kiss!!

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A few weeks ago my PT and boot camp client, Paul Barron went for his diabetes check up at hospital…  It was excellent news!!

He posted this in our private Facebook support group…

How good is that???

He has reversed diabetes by eating healthy and exercising smartly.

He is off all medication for diabetes now.

It just shows how food and exercise can heal the body!

Needless to say, he is over the moon…

If fact, so happy that he wants to give me a snog hahaha

Thanks for the offer Paul…

I’m proud of him for achieving these results, he’s worked very hard for a few months in order to change his health.
But I think I’ll pass on kiss haha 😂
Want to know more about PT or boot camp? Just get in touch…


Banana & Cinnamon Overnight Oats 😋

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I made these Banana & Cinnamon Overnight Oats yesterday. They are quick and easy to make, just chuck all of the ingredients into a blender and then pour into individual pots.
The recipe makes 8 and they will keep in the fridge and last all week for breakfast. It’s perfect if you’re pushed for time on a morning!
Just take out of the fridge and serve with some fresh berries on top 👍
cinnamon is a great spice to add flavour and it helps boost your metabolism too 😁

Ingredients: (makes 8)

2 bananas 

1/2 cup almond/peanut butter

2 cups wholegrain rolled oats 

2 cups unsweetened almond milk

2 tbsp chia seeds

2 tbsp ground cinnamon

2 tsp honey
Put all ingredients into a blender and blitz until smooth consistency. Pour into 8 pots and keep refrigerated overnight. Serve with some fresh berries on a morning, or as a snack during the day. 

The Perfect Post Workout Breakfast

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My Sunday morning workout is done 💪 Now to refuel with this Scrambled Egg, Smoked Salmon n Avocado Bagel 😋 

It’s the perfect post workout meal because it contains protein, good fats n a small amount of carbohydrates 👍 just what the body needs a to recover and re-energise. 


Smoked salmon, 2 slices

1/2 plain bagel

1/2 avocado, sliced

2 eggs

1 tsp olive oil 


Put the olive oil in a frying pan over a medium heat. Beat the eggs in a bowl and pour into the pan. Keep stirring the eggs until they are cooked to your liking. 

Meanwhile, cut the bagel in half and place under the grill until lightly toasted.

While the bagel is toasting, cut the avocado in half and cut into 1/2 cm thick slices. 

To serve place the bagel on a plate and then top with avocado, scrambled eggs and smoked salmon. Season with black pepper. 

It also goes well with honey mustard dressing. 

Plus Size Women Should Read This…

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Let me tell you a story about one of my clients….

Val is 56 years old and recently retired.

After she retired she gradually put weight on over the space of about a year… Really due to eating the wrong foods … Biscuits, cakes, crisps etc and over eating.

She was beginning to feel uncomfortable especially around her tummy and above and below her bra strap. A muffin top was also noticeable.

Val was even starting to feel out of breath when doing housework and keeping up with Jake! (her grandson)

She would often have meals out with the family at weekends and would choose unhealthy foods…

Val thought her age had a lot to do with putting weight on and she was beginning to think she was too old to get back into exercise.

… but this was just an excuse and a barrier she was making up in her head.

Val Didn’t Want To Feel Like That!

She didn’t want to feel overweight, uncomfortable and sluggish.

She didn’t want to be out of breath when playing with her grandson.

But she was telling herself that she was too old to start exercising again.


The Turning Point…


“Looking back I was a little self conscious of my body because I tried to hide my tummy with my arms!”

“I also remember feeling a little hurt when Peter (her husband) bought me my vivofit fitness band.”


What A Journey…



Val seen an advert for The Ladies Only Size 16+ Club and plucked up the courage to pick up the phone and book a place.

What a journey it’s been since!

She listened to my nutrition advice and followed my meal plans, which are all about fuelling your body for exercise. Not starving yourself, eating boring bland foods or counting points! Just healthy, nutritious foods that boost your energy, keep you feeling full and fuel your lifestyle.

She attended The Ladies Only Size 16+ Club once a week for a workout, and she complete extra workouts at home that I set for her.

She’s now dropped 22lbs and lost 4.5 inches from her waist.

Doesn’t she look amazing!?


Her Family


Val’s son, Christopher and daughter, Laura have been so inspired by her fitness that they have both joined boot camp now. So her new healthy lifestyle is rubbing off on her family! Thats amazing!

“ I’m thrilled that Christopher and Laura come along too. Especially Laura as she’s never been that interested ! She loves it too.”

“We now do more walking together and it seems to have bonded our relationship”

“Attending 16 + bootcamp has had a massive effect on my family we now eat healthily.”




Val has now progressed from the Ladies Only Size 16+ Club and is attending boot camp 4 times per week!

Crazy right?

Going from feeling too old, uncomfortable and fit to working out 4 times a week at boot camp!

“I can honestly say that it has been the best thing though! I feel brilliant and I can’t imagine a time when I wouldn’t want to exercise.”

“I love shopping for clothes now and I feel I’m able to wear younger styles.”

“My food cupboard has changed dramatically and I love experimenting when cooking and your recipes have been a great success.”



You could follow in Val’s foot steps and be one of my next success stories. If you would like to find out more about the different fitness packages I offer, then just get in touch.


Call me on 07875548880

or email


or use the contact form on the Contact Page.



Protein Shakes for Getting Lean!

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There’s a huge misconception that protein shakes are only for wide-shouldered body builders who want to increase their size.

Most people, especially women think that protein shakes will make them look bulky and gain weight.

When actually, protein shakes are great for losing weight and getting lean (when used correctly). Don’t get me wrong, protein shakes alone will not make you lose weight, but together with exercise and a healthy diet they will most certainly boost your results.

Here are some of the benefits:

  • Reduce Hunger Cravings
    Whey Protein helps reduce levels of ghrelin in your body. Grehlin is a hormone that tells your brain you’re hungry. According to a study done in Australia, Grehlin levels can be reduced for up to four hours after a protein shake.
  • Aids Fat Loss and Maintain Muscle Mass
    When you workout at high intensity you can lose some of your muscle mass. But if you use whey protein correctly it can help you maintain your muscle mass, which means your metabolism won’t slow down. If you can keep your metabolism high, you will burn more calories and more body fat.
    Researchers in Minnesota conducted a 12-week study where subject’s daily caloric intake was reduced by 500 calories. They then gave some participants whey protein. Those consuming whey lost a significantly greater amount of body fat (6.1% total) and better preserved their muscles.


  • Speed Up Recovery After A Workout
    When you go through an intense workout like HIIT boot camp style training, or weight lifting your muscles experience microscopic damage to the muscle fibres. This damage leads to some of the aches and pains you feel after a workout. Whey protein helps to repair and rebuild those damaged muscle fibres as your body recovers.
  • Reduce Stress
    Protein increases the levels of serotonin in the brain. It is thought that serotonin can affect mood and social behavior, appetite and digestion, sleep and memory. So next time you’re stressed instead of reaching for a bottle of wine, try a protein shake instead.


So now you know the benefits let’s look at WHEN to use it, HOW MUCH you need and the different WAYS TO CONSUME the shakes:

How Much?

The amount of protein that you need generally depends on your goal.

If you want to lose weight and get lean then you don’t want to have too many protein shakes otherwise you will be consuming too many calories. I tell most of my weight loss clients to stick to one protein shake per day. That’s enough to help maintain muscle mass and keep your metabolism high.


On days that you workout drink a protein shake immediately after workout so it helps with your recovery process. On days when you don’t workout, have one for breakfast on a morning.



For weight loss the best way is to mix the protein powder with water, so that you don’t consume too many calories. Or if you like your shake a bit thicker then use almond milk. Just pop a scoop of the powder into a shaker and shake until all of the powder has dissolved.

If you’re going to have protein for your breakfast you can try making a smoothie. Or you can try the Chocolate Almond Protein Bowl in the recipe section at the bottom.


The Best One?

Personally, I use MyProtein’s Impact Whey Protein and I recommend it to all of my clients too.

It contains fewer calories and less fat to help you achieve your weight loss and getting lean goals quicker!



Serves 1

1/4 cup wholegrain rolled oats

100ml almond milk

1 tbsp almond butter

1 scoop chocolate protein powder

(from Myprotein)

1 tsp honey

1/2 banana


Put all ingredients into a blender and blitz until smooth. The consistence will be quite think. You can serve it in glass or a bowl if you prefer.

Try this workout at home (5-10-15)

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This workout is a 10 minute AMRAP, which means you need to complete the exercises below as many times as possible in 10 minutes without stopping.


If you still have energy left after completing as many rounds as you can in 10 minutes, you can perform another round after a short rest.

Watch the video for a demo…

Like salmon? You’ve got to try this…

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Serves 2
1/2 tbsp olive oil

175g leeks, sliced

2 x 125g boneless salmon fillets

1 lemon

2 bay leaves

100g fresh or frozen peas

1 x 200g pack asparagus, sugar snaps and Tenderstem broccoli

2 tsp Dijon mustard

3 tbsp creme fraiche

1 tbsp chopped tarragon

1 Heat the oven to 200°C, fan180°C, gas 6.Heat the olive oil in a lidded saute pan, add the leeks and a couple of tablespoons of water, cover and cook for 3-4 minutes until soft. Remove from the heat. 

2 Take 2 large pieces of foil, put a salmon fillet in the middle of each and grate the lemon zest on top. Halve the lemon, squeeze one half over the fillets, then top each with a bay leaf; season. Make into parcels, sealing the edges. Transfer to a
baking tray and bake for 10 minutes.  

3 If using frozen peas, put them in a bowl and cover with freshly boiled water. Leave for 1 minute; drain. Return the leeks to the heat, add the mixed veg and peas with 5 tablespoons hot water, cover and cook for 3 minutes. Stir in the mustard, creme fraiche and tarragon. Cook, stirring, for 2-3 minutes. Finish with a squeeze of lemon and season. Serve with the salmon and the remaining
lemon half cut into wedges. 

  • Timetable & Booking


    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


    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


    Date: Sunday
    Time: 10:00 – 11:00
    Venue: Seaham Leisure Centre (Deneside Recreation Ground, Seaham, SR7 8NP)
    Price: £5 per session