Health & Fitness Blog

Find out how my clients lose weight and keep it off…

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Another great progress picture. Gemma Anderson has lost 1 stone 6lbs and 8 inches! Well done Gemma keep up the good work 💪💪💪

The hard work and effort is definitely worth it. You just have to be willing to do it!

Changes won’t happen by sitting on your backside. They won’t happen if you’re not willing to improve your diet. 

If you want to know how my clients get amazing results and then maintain them download my FREE 7 Day Shred Plan. 

The free online programme includes my best meal plan, recipes, shopping list and workouts. With ongoing support to help maintain your results. 

Download it here…

http://bit.ly/28L251m







Check out Deborah Kidd’s amazing story…

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“When my doctor challenged me to find an exercise I’d like to do to improve my health I thought it would be impossible. I was embarrassed by my size and didn’t want to be seen exercising in public but I knew I had to do something. My blood pressure was dangerously high despite referrals to hospital specialists and several increases in medication over the past year.”

“I heard about the Ladies Only Size 16+ Club and it sounded ideal, a small group of like minded and sized women in a private setting, many like me exercising for the first time in years.”

“After 2 months both I and my doctor were impressed that my blood pressure was back within normal readings for the first time in over a year, oh and I’d lost a stone!”

“For many years I’ve concentrated on losing weight not improving my health. I’ve followed fad diets and joined Weight Watchers so many times I’ve lost count. Each time I’ve lost weight before putting it all back on and more.”

“I’ve never concentrated on improving my health before rather than obsessing over my weight. 
Thanks to the 16+ club and Graham’s brilliant support I’m enjoying exercise, learning about nutrition and improving my health, oh yeh, and I’ve lost weight!”

V

V

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She sent me that text about 6 months ago. Since then she’s progressed to boot camp and made even more changes! 

Well done Deb… Amazing! 👏👏👏







What’s Your FEAR? 

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What’s your FEAR?
Most people have these fears about boot camp…
1. Being too unfit.

2. Not able keep up.

3. Worrying about what others think of you.

4. Not knowing what’s going to happen.

That’s why I record and post videos to show you exactly what happens at boot camp….

– there’s a big range of fitness levels.

– everyone works at their own pace (I don’t shout and scream at you, just supportive encouragement).

– people are too busy concentrating on themselves to watch what you’re doing.

– we work on all areas of the body to get you burning body fat and losing weight from the main areas.

If you fancy giving it a go why not come along for a trial week?

It’s only £7 for a full week. And you get a 7 day meal plan too.

Www.eastcoast-fitness.com/7daytrial







AVOCADO BAGEL & POACHED EGG 

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This is my new favourite breakfast on a weekend. Full of good fats with the egg and avocado. And the chilli lime n coriander give it loads of flavour 😋

AVOCADO BAGEL & POACHED EGG 


SERVES 2

2 medium free-range eggs

1 ripe medium avocado (150g)

Juice of 1 lime

1 red chilli, deseeded and finely chopped

Small bunch of coriander (25g), roughly chopped

Sea salt and black pepper TO SERVE

1 seeded bagel

75g full-fat cream cheese (optional)
Bring a large pan of unsalted water to a gentle simmer. Swirl the water gently and then crack the eggs in and poach for 3-4 minutes until the whites are just set.

Meanwhile halve the avocado and scoop the flesh into a
bowl. Add the limejuice, chilli and coriander and roughly smash with a fork; keep it nice and chunky.  

Season.

Toast the bagel, spread each half with cream cheese (if using) then spoon over the smashed avocado. Top with the
poached eggs and serve.







OVERNIGHT OATS WITH APRICOTS, BLUEBERRIES & SESAME SEEDS. 

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Always start the day with a healthy breakfast that is going to give you a steady release of energy all morning. Just like this quick n simple overnight oat recipe…
OVERNIGHT OATS WITH APRICOTS, BLUEBERRIES & SESAME SEEDS. 


Start this the night before. Measure 50g wholegrain roller oats into a bowl, cover with 85ml almond milk and leave overnight. In the morning, top with a handful of blueberries and 2 ripe apricots, stones removed and chopped. Finish with 1 tsp toasted sesame seeds.







Dark Chocolate No Bake Oat Balls

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DARK CHOCOLATE NO BAKE OAT BALLS  
One of my favourite snacks! So easy to make and taste delicious 😋


Ingredients:

1/2 cup almond butter

1/3 cup honey

1 tsp vanilla extract

1 cup old wholegrain rolled oats

2/3 cup desiccated coconut

1/2 cup ground flaxseed

6 Tbsp dark chocolate chips
Method:

In a mixing bowl, stir together almond butter, honey and vanilla extract. Add remaining

ingredients and stir until evenly coated. Shape into 1-inch balls. Store in refrigerator in an airtight container.







Chicken Satay Recipe 

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This Chicken Satay recipe is great for a quick and easy lunch. It may take a little prep the night before but you can eat it cold or warmed up the next day. 

Serves 1

Ingredients: 

1 large chicken breast, diced

1 tbsp peanut butter

1 tbsp sesame oil

1 tbsp soy sauce

1 tsp honey
Method: 

Coat the chicken in the satay sauce and set aside for a few hours in the fridge. 

When you’re ready to cook, spread the chicken evenly on a baking tray and place under the grill for 20 minutes or until cooked through (turning half way through). 

Serve with a nice salad. 

😃







Eat Fat To Lose Fat?

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Have you seen what the National Obesity Forum have been saying about FAT in the news recently?

It’s caused quite a stir because their advice goes against what we have been taught for years!

You have probably been taught that fat is bad and you should avoid it at all costs…

But the truth is, IT ISN’T…

To be honest I can’t believe this is just becoming big news now… I’ve been teaching my clients this for years!

Here’s some text taken from thier article from Sky News:

 

Feature Box Title

For years we have been told that we should cut down on the amount of fat we eat, inspiring many people to adopt low-fat diets.

Now it seems the story is changing, with a report saying that such eating patterns are having “disastrous health consequences”.

The National Obesity Forum and the Public Health Collaboration have called for a “major overhaul” of dietary guidelines, accusing major public health bodies of colluding with the food industry.

Their report pushes for a return to “whole foods” such as dairy, fish and meat, as well as high fat healthy foods such as avocados, saying that “eating fat does not make you fat”.

Saturated fats do not cause heart disease and full fat dairy foods – including milk, yoghurt and cheese, can actually protect the heart, the authors add.

They blame the focus on low-fat diets and snacking between meals for Britain’s growing obesity crisis, saying that processed foods labelled “low fat”, “lite” or “low cholesterol” should be avoided.

People should also stay away from sugar, stop counting calories and those with type two diabetes should eat a fat-rich diet instead of one dominated by carbohydrates.

 

It can all be quite confusing, especially if you’ve been brain washed into thinking fat is bad for you.

So I thought I’d give you some advice on FAT…

Despite its bad reputation, fat is essential to your body.

It acts as fuel source, helps absorb important nutrients, and contributes to proper brain function.

A lot of people get confused with FAT because it comes in multiple forms….

Types of fats include saturated fats, unsaturated fats, and trans fats.

The GOOD fats provide energy for your body. Fat is essential to your health because it supports a number of your body’s functions and improves cholesterol, blood sugar control and heart health.

But, you need to AVOID BAD FAT because not only will it make you gain a huge amount of weight but also have the opposite effect to the good fat by raising total blood cholesterol levels and can increase your risk of cardiovascular disease and type 2 diabetes.

So, try and stick to the ‘good’ fats listed below.

Good 

Plant based oils ie

Olive oil

Flaxseed oil

Coconut oil

Olives

Avocados

Nuts and Seeds

Fatty Fish ie

Salmon

Sardines

And avoid the bad ones…

Bad
Fat found on meats
Butter
Milk
Cream
Cheese
Fried foods
Hope this helps clear it up a little bit for you!







Negative Facebook Comment

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Yesterday someone left a negative comment on my Facebook post about the 5 Hour Boot Camp I’m doing in July. 

There’s an important lesson in this for you! (I’ll get to it in a sec) 

But first let’s take a look at the negative post…


When the notification popped up on my phone n I seen the post I was a little annoyed at first.

I clicked on the guys profile to see who it was. 

Then I had a little chuckle to myself! 

It was a personal trainer from one of those budget gyms in Sunderland. 

I went from being annoyed to amused within seconds.  

And it made me more determined to make a success of it! – Well it’s already a success in my mind because 15 people have already signed up 😉

Why? 

Because YOU NEVER GET CRITICISED FROM SOMEONE MORE SUCCESFUL THAN YOU! 

read that again ^^^

It’s true… People who are successful, NEVER criticise people less successful than them! 

How  does this relate to you??  

Well, if you’ve ever tried to lose weight or been on a diet, I bet you that other people have tried to sabotage your efforts! 

You know what I mean don’t you…

People who say “oh go on that little bit of cake won’t make a difference” 

Or when your friends pressurise you into having a drink, instead of supporting your weight loss efforts. 

You’ve been in that situation right? 

Well keep in mind….

I BET those friends aren’t  doing too well themselves. 
If they were, they would support you. 

Chances are they are lacking motivation, stuggling to stick to their diet, feel a bit rubbish… And they don’t want you to succeed because it will make them feel even worse. 

A bit jealous maybe. 

Because they don’t have the determination, motivation and courage that you have! 

So next time you’re in that situation, don’t give into the pressure. Stay strong and use it as motivation. Do it for yourself! 

DONT LET NEGATIVE COMMENTS AND ACTIONS SLOW DOWN YOUR PROGRESS!!!







Chocolate Coconut Protein Bowl

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I’m up and out the house before 6am most mornings so I haven’t got much time to spend in the kitchen. I’m always on the lookout for quick n easy breakfast recipes n this is one of my favourites. All you have to do is throw all of the ingredients in a blender/nutri bullet, then pour into a bowl and top with berries and almonds.

Serves 2

Ingredients:

1/2 cup wholegrain rolled oats

200ml Alpro coconut milk

1 banana, chopped

1 scoop chocolate coconut protein powder from MyProtein

1 tbsp peanut butter (I get mine from MyProtein)

1tsp maple syrup or honey
Click the image to get your protein powder…







  • 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