Health & Fitness Blog

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…







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.

 

V

V

V

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.







  • 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