Health & Fitness Blog

5 INGREDIENT OATY BANANA CHOC CHIP COOKIES

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These are the easiest cookies you’ll ever make! I made them with my daughter, Jessica on Monday. It’s great getting your kids involved in the kitchen – start promoting healthy eating from a young age!

jess cookies

 

Ingredients:
(Makes 12)

3 ripe bananas
2 cups of wholegrain rolled oats
1/3 cup of olive oil
1 teaspoon vanilla extract
1/3 cup mini chocolate chips

Preheat your oven to 180 degrees. Put all of the ingredients into a bowl and use a wooden spoon to mix. Line a baking tray with grease proof paper. Use your hands to form 12 cookie shaped pieces and place onto the baking tray. Cook in the over for 20 minutes or a little longer if you like them crispy.







Can a FitBit Really Help Motivate You?

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FitBits and other fitness bands have become more popular over the last year or so.

I’ve got to admit, I thought they were just going to be another fitness industry fad, but when I noticed a lot of my boot camp members starting to use them I went out and bought one to see what all the fuss was about.

And if I’m honest, I was pleasantly surprised. In fact, I love my FitBit Blaze!

fitbitWhat Is The FitBit Blaze?

FitBit is a physical activity tracker designed to help you become more active. It tracks your steps, calories burned, calories consumed, sleep and water. Plus a few other things, but they are the main features.

How does it work?

It constantly measures your heart rate via a chip on the back of the watch, which means it gives you a good indication of the amount of calories that you burn.

It syncs with an app on your smart phone where you can log all of the food and drink that you consume.

It puts all of that info into an easy to read graph, where you can see whether you’re under or over your calorie deficit for the day.

How Does It Help?

Personally, I believe that if you’re eating the correct foods in sensible amounts then you shouldn’t need to worry about counting calories. But we all know it isn’t that easy. When you’re surrounded by temptations all day at work, or while watching TV at home, it’s sometimes hard not to give in.

However, when you track all of your food using the FitBit app it makes you think twice about those naughty little treats.

When you see the amount of calories that you consume on a graph it makes you more aware of what you are putting into your body. Seeing the calories creeping up on the bar chart persuades you to make healthier choices. It’s surprisingly addictive!

Another great feature is that you can connect with friends who have FitBits too. You can set each other little challenges which is motivates you to be more active.

What Other Featured Does It Have?

Colour Touch Screen

Connected GPS

Connect Fitbit Blaze with the GPS on your phone to map your routes and see run stats like pace and duration on display.

On-Screen Workouts with FitStar

Start a FitStar workout on your tracker and get step-by-step instructions and coaching right on your wrist.

Multi-Sport

Choose from sport modes like running, biking and cardio, to see real-time stats on display.

SmartTrack™

Fitbit Blaze uses SmartTrack to automatically recognize and record exercises for you, so you’ll get credit for a workout even if you forget to log it.

Workout Goals + Summaries

Get an on-screen summary of each workout after you complete it, then check the Fitbit app to see how you’re progressing toward your weekly exercise goals.

Alarm/Sleep Tracking

Fitbit Blaze automatically tracks your time asleep & time restless, to help you tailor your habits for a better night’s sleep.

Silent Alarms

To start your day in a less alarming way, set an alarm in the Fitbit app to get a silent vibration on your wrist in the morning.

 

What Has It Done For Me?

Since I got my watch about 5 weeks ago I’ve lost 7lbs and look a lot leaner. I normally eat very healthily, but since I started logging all of my food it made me aware that my portion sizes were a little too big. It reminds me to drink enough water throughout the day and it motivates me to do more exercise. I thought I’d have lost interest in it by now, but it’s really surprised me. It’s kept me motivated and I can’t see myelf getting bored with it.

If you are struggling to get motivated for exercise or you’re unsure about the amount of calories that you’re consuming then I’d definitely recommend you get one of these!







If you’ve got a sweet tooth you need to try this CHOCOLATE AVOCADO MOUSSE

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choc mousse

If you’ve got a sweet tooth you need to try this!

CHOCOLATE AVOCADO MOUSSE

Serves 2.

In a small food processor, whizz the flesh from 1 ripe avocado with 1/2 banana, 2tbsp maple syrup and 25g dark cocoa powder until smooth. Divide between 2 small ramekins and chill until ready to serve. Serve with sliced banana or fresh strawberries







Frustrated With The Scales?

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scales

<<Don’t Let The Scales Affect You>>
Too many people beat themselves up if the scales don’t drop.

Look at it this way…

The scales show you a number that only YOU see. Your figure is what EVERYONE else sees.

So focus more on inch loss.

When your shape starts to change and other people notice they will start to compliment you with things like…

You look great!
You look slimmer!
Your bum doesn’t look as big.
Etc
Etc

They won’t say…

“You look 2 stone lighter”







Why I DON’T offer pay-as-you-go Boot Camp…

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payg

Honestly, I get hundreds of people asking if I do pay-as-you-go sessions.

I DON’T

All of my fitness services (boot camp, personal training and 16+ club) are ‘monthly programmes’

And a lot of people don’t seem to understand why I don’t offer a pay-as-you-go service.

So I thought I’d go deeper into the reasons why I DON’T offer ‘one off’ sessions.

There’s probably more to it than you think.

 

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1.     My number 1 priority is to help my clients get results! And for that to happen I need COMMITMENT from them. If they drop in and out of sessions, turn up once or twice a month, I can’t keep track of their progress. I can’t guarantee them results.

2.     To achieve good results you need MORE THAN JUST A WORKOUT. That’s why all of my programmes come with meal plans, recipes and shopping lists to help improve your eating habits.

3.     I provide ONGOING SUPPORT throughout all of the programmes which is essential for motivation. I can’t do that if people turn up sporadically.

4.     We have created a FITNESS FAMILY. All of my boot campers (over 60 of them) are on monthly programmes. This means that the same people are attending regularly. They have created a great support network for each other. They have made friends for life in some cases. We do things as a group. We have the odd night out for birthdays and occasions, we attend events, we do fun runs etc. This community spirit wouldn’t be possible if everyone was constantly dipping in and out of sessions.

5.     Each boot camper pays for their programme online. When they sign up it automatically sets up a monthly recurring payment. It’s not a contract; they aren’t tied in for a certain amount of time. They can cancel it at any time. The reason I do this… IT FREE’S UP TIME FOR THE IMPORTANT STUFF. Keeping track of payments used to take up hours and hours of my time each week. Now this is all taken care of online so it allows me to focus my time on the important things like researching new workout techniques, perfecting the nutrition plans and replying to clients’ messages when they need help.

If you would like to come and be a part of boot camp, you’re very welcome, as long as you give me that commitment for a month. I want to help you, but I can only do that if you show me commitment.

If you want to try boot camp first you can do a weeks trial. Here’s all of the info for that…

www.eastcoast-fitness.com/7daytrial

Hope that’s shed a bit more light into why I don’t do PAYG.

Speak soon,

 

Graham

 

P.S. If you’re after ‘one off’ sessions I can recommend lots of classes in the area that would be happy to accommodate you.







My opinion on Joe Wicks – The Body Coach

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body coach
In the fitness industry there’s a LOT of hate towards Joe Wicks – The Body Coach.
Because of these reasons…
•     he’s making more money than everyone else.
•     he’s got more followers on Twitter and Instagram than most other trainers.
•     he is getting a lot of press coverage.
•     and what he is doing isn’t anything new. Other PTs have been doing it for years, Joe just markets himself in a different way.
It makes other people in the fitness industry jealous!
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Must admit, when I first seen his lean in 15 videos on Instagram I thought, “what a dick!”.
Not because of his success and popularity. I’m not a jealous person. Watching other successful people actually inspires and motivates me. I want to learn from them to better myself.
But at first I thought he was quite immature and annoying.
“Whys he putting on a daft voice?”
“Midget trees?” Haha.
BUT he has grown on me.
He’s interesting.
He captures people’s attention.
He gets his point across very well.
And he is helping hundreds of thousands of people improve their eating habits.
The recipes he posts are great!
The only thing I’m not quite happy about is that he uses a microwave quite a lot!
I get it, a microwave is a quick and easy way to cook food, but the radiation destroys the nutrients. You’re much better off spending a little more time and using other cooking methods. (we don’t even have a microwave in our house).
Anyway, apart from that I think he is great!
If you don’t follow him on Instagram or Facebook go and check him out. Just search for The Body Coach.
And while you’re there make sure you follow me too 😉
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How can you relate to this? Are you a jealous person? When you see other people’s ‘before and after’ pictures, does it make you jealous that they are getting results and you’re not? Or does it inspire you to go out and do something about it?
If you’re not getting the results that you want right now, don’t be jealous about these people…
Use them as inspiration – if they can do it, so can you!
Get in touch and I can help you achieve the same results!
graham@eastcoast-fitness.com
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One of the boot campers posted this in our private Facebook group in December….
fat question
It’s a great question and I get asked it a lot!
I thought I’d share this with you because you might be wanting to know the answer too.
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The answer can be quite complicated so I’ll try to keep it as simple as possible….

The first thing that you should know is that everyone HAS got abdominal muscles and you would be able to see them if there wasn’t a layer of fat over the top.

So you don’t necessarily have to build muscle.

BURNING FAT IS THE KEY.

You could build as much muscle as you like but if there’s a layer of fat over the top you will never be able to see any muscle tone.

The next thing you need to know is…

you can’t ‘spot reduce’.

Which means you can do a million sit ups, but it doesn’t mean you’re burning fat from your belly.

When you exercise your body burns fat from everywhere. You can’t promote fat burning in specific areas.

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The 2 best ways to burn belly fat is…

1. intense full body workouts. (Like we do at boot camp).

2. Low sugar diet. (Any excess sugar in your diet gets stored around your belly).

Hope this has cleared it up a little bit. If you have any more questions about this let me know and I can go into more detail if needed.

Graham







Healthy Mince Pie Recipe

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mince pies

Makes 12 mince pies

For the crust

– 400g of ground almonds

– 6 tablespoons of coconut oil

– 4 tablespoons of water

– 20 medjool dates (400g)

For the mince

– 2 apples (200g)

– 1 vanilla pod

– 100g raisins

– 100g sultanas

– 100g dried cranberries

– the juice of 2 oranges

– 1 tablespoon of coconut oil

– 1 teaspoon of cinnamon

– 1 teaspoon of ginger

Start by making the mince. Chop the apples into small pieces (discarding the core) and place them into a saucepan

Slice the vanilla pod in half and scrape the seeds into the pan. Then add in all the remaining ingredients and stir it together

Let the mince simmer for about 30 minutes, until the apples are nice and soft

While the mince cooks make the crust. Place all the crust ingredients together in a food processor and blend for a minute or so until everything has mixed together and the dates are totally broken down. Then sprinkle flour over a surface and roll the mix out so that it’s about half a cm thick

Heat the oven to 180C

Grease muffin tins with coconut oil and then mould the mix into the individual tins, once you’ve done this cut the remaining mixture into shapes (stars look good), these will go on top of the pies. Then place the tray of crusts in the oven for 8 minutes, until they start to turn golden brown – at which point take them out and allow them to cool while the mince mix finishes cooking

Once the mince has cooked start assembling the pies. Simply add two heaped teaspoons of mince into each pie before placing a star over the middle of the mince. Bake the pies again for 8 minutes

Once they’ve baked leave for twenty minutes to cool and finish setting before enjoying!

 

 

 


I got this recipe from Deliciously Ella, its a great please to pick up healthy recipes. 







D’s results will AMAZE you!

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image1

Just wanted to share a story with you about one of the ladies at my Ladies Only Size 16+ Club.

Monday was the last workout before Christmas and we had a weigh-in… the results were amazing!

We also had a good chat about nutrition and health in general.

One of the ladies, started to tell me a story about why she joined the Ladies Only Size 16+ Club.

Keep reading, this will amaze you!

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I’m not going to name her in case she doesn’t want me to…

But ‘D’ had been to the doctors because she had high blood pressure and had been put on medication to help lower it.

She was also told by the doctor that she needed to lose weight.

So she started Weight Watchers – 5 years ago! 

Her weight went up and down. Lost some, gained some, lost some, gained some – for 5 years! Jeeeeeeezus! 5 Years! 

She even tried going to weight watchers in other areas in case it was just a bad group in her area!

But, the results were the same – yo-yo weight loss.

Anyway, the doctor told her that she needed to increase her activity levels in order to lower her high blood pressure.

So she chose the Ladies Only Size 16+ Club.

I guess it was because she felt more comfortable knowing she would be in a group of women that were all a similar size and fitness level.

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Anyway, D came along to the 16+ Club and she took on board all of my advice….

  • She worked out with me once a week at the 16+ Club.
  • She increased her activity levels away from the class (with workouts that I set to do at home)
  • She made small changes to her diet.
  • She drank more water.
  • Plus other little things that I teach at the 16+ Club.

And after 2 months of the Ladies Only Size 16+ Club….

 

She went back to the doctors to get her blood pressure taken…

Bet you can’t guess what happened??? 😉

Yes…

Her blood pressure was back in the NORMAL category.

Wow!!!

She had tried for 5 years —– and within 2 months she managed to get her blood pressure under control!

Amazing!

She also lost a stone in weight.

I was so pleased for her, the hard work that she put into the workouts and the changes she made to her diet has really paid off!

But it got me thinking….

Lots of people get too obsessed with ‘that number on the scales’

What about all the other health benefits?

  • Controlling Blood Pressure
  • Controlling Cholesterol Levels
  • Improving Energy
  • Improved Skin and Hair
  • Reducing Stress

Those things are much more important than the weight on the scales!

 

Graham

 

P.S. The Ladies Only Size 16+ Club restarts on Monday 11th January.

4 spaces of the 8 have already been taken and paid for. If you would like one of the remaining places go here…

www.eastcoast-fitness.com/16club







8 Tips to Beat The Christmas Bloat WITHOUT Giving Up Alcohol

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xmasbellyChristmas often results in us piling on the pounds. 

It’s not uncommon to gain between 5-10lbs!

We’re all guilty of over indulging over the festive period but with these tips you can still embrace the Christmas treats without increasing your waistline…

 

1. Sugar:

Get rid of sweet cravings by swapping sugary treats for a low calorie hot chocolate. Guilt free and still hits the spot!

 

2. Exercise: 

Skip a ‘Home Alone’ movie marathon and make the most of family time with a festive walk instead. A half an hour brisk walk will burn off 200 calories.

 

3. Gluten:

Beat the bloat and embrace gluten free options. Many celebrities have endorsed the diet, reporting a positive impact on digestion, mood and general wellbeing. Most supermarkets (especially the big ones like Tesco, Sainsbury’s, Asda, Morrisons etc) have a gluten free section! 
4. Alcohol:

Fend off the hangover, and the calories, by switching to non-boozy cocktails. Or stick to lower calorie drinks, such as gin and slim line tonic.

 

5. Turkey:

Embrace tradition and have turkey for your Christmas dinner. It’s leaner than other meats, high in protein, naturally gluten free and has low saturated fat content, making it the perfect choice.

 

6. Desserts:

Christmas pudding is full of fibre, B vitamins, potassium, iron and calcium making it a relatively guilt free dessert (just make sure you stick to one portion). Or knock the lid off your mince pie to lose a third of its calories!

 

7. Breakfast:

Trade bucks fizz and croissants for a more nutritionally filling alternative. Smoked salmon and poached eggs or a bowl of hearty porridge will keep you satisfied until dinner is served.  

 

8. Cleanse:

Reduce your consumption of pasteurised fruit juices and swap to cold pressed alternatives. Cold pressed juices give you a higher content of vitamins and antioxidants, without having to consume as much.







  • 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