Health & Fitness Blog

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. 


Ingredients:

Smoked salmon, 2 slices

1/2 plain bagel

1/2 avocado, sliced

2 eggs

1 tsp olive oil 

Method:

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…

 

10

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.”

 

Now

 

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

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 graham@eastcoast-fitness.com

 

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.

When?

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.

 

How?

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!

protein

CHOCOLATE ALMOND PROTEIN BOWL

Serves 1
Ingredients:

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

Method:

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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THE 5-10-15 WORKOUT

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.

5 SQUAT JUMPS
10 LUNGES
15 SQUAT JACKS
5 SHOULDER PRESS
10 PRESS UPS
15 TRICEP DIPS
5 BURPEES
10 HILL CLIMBS
15 STAR JUMPS

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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BAY STEAMED SALMON WITH TARRAGON VEG

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. 







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

V

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.







  • 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