Health & Fitness Blog

5 Tips to SKYROCKET your energy in December!

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Do you find it harder to roll out of bed in the morning during the winter?

You’re not alone, many people do experience a dip in their energy levels and vitality around this time of year.

Winter brings colder temperatures and shorter days with less sunlight and sometimes a dark winter morning can make it difficult to get out of bed.

Here are  some tips tricks you can use to help boost your energy levels and leave you feeling ready to face the cold and frosty days ahead.

  • Get a Good Breakfast: It is the most important meal of the day! Try to get a mix of unrefined carbs, lean protein and healthy fat. These will provide a quick energy boost, while the protein and fat take longer to digest giving you more staying power. 
  • Take a Brisk Walk: Walking is a great form of exercise and produces endorphins, which will give you a natural boost. It doesn’t have to be a long walk—just 10 minutes in the fresh air can boost your day! 
  • Avoid caffeine: Despite popular belief, caffeine from coffee, tea and energy drinks can lead to a dip in energy. Instead enjoy a warming mug of green tea or a fresh vegetable/fruit juice 
  • Eat high protein foods: High protein can be found in tuna, chicken and eggs every day, particularly at lunch as it will help improve afternoon alertness. 
  • Exercise: maintaining an active lifestyle during the colder months can boost energy levels as physical activity is proven to increase energy and reduce fatigue. Try Boot Camp style workouts to really get you going.







TEXT SANTA CHARITY BOOT CAMP

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EAST COAST FITNESS | DECEMBER 17th & 18th, 2015

TEXT SANTA CHARITY BOOT CAMP!

 

Book Your FREE Place Now! (click the link below)
Only 30 spaces available and will be given out on a first come first served basis

WWW.EASTCOAST-FITNESS.COM/TEXTSANTA

 

 

TEXT SANTA CHARITY BOOT CAMP

This Christmas I am hosting our very first Text Santa Charity Boot Camp.

I love giving back to our members and their family and friends. But this year I knew we could do more. We all can. So this year its a little different.

I want you to come down to our FREE Christmas boot camp to help out Macmillan Cancer Support, Make A Wish and Save The Children with Text Santa.

We are all going to wear a Christmas Jumper, T-shirt or even Christmas themed fancy dress for the workout!

 

 

WE WANT YOU TO HELP US MAKE A DIFFERENCE!

> All donations will go to Text Santa

> A FREE 45 minute fat burning workout

> Everyone is welcome – members, non-members, family and friends.

> All fitness levels are welcome

> Guaranteed FUN, 45 minute workout

> Bring your donation with you on the day (recommend £2)

Dress code: CHRISTMAS JUMPER or T-SHIRT!

There will be 2 Text Santa Boot Camp Workouts….

THURSDAY 17th December: 6:30 – 7:15pm
FRIDAY 18th December: 6:00-6:45am

 

VENUE

EAST COAST FITNESS

Seaham Harbour Marina,
Seaham,
Coiunty Durham,
SR7 7EE

Phone: 07875548880 (Graham)

The workout on Thursday 17th will be outdoors in the Marina.
The workout on Friday 18th will be indoors.

 

CHARITIES

All donations will go to TEXT SANTA!







The FALL of Zumba , Metafit and Insanity

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I’m at risk of p*ssing a few people off with this blog post.

But here it goes…

Zumba, Metafit and Insanity were all the craze just a few months ago.

I bet your facebook feed was full of posts about Metafit this and Insanity that.

But, I bet you haven’t seen any of those posts for a while have you?

Because all of those CLASSES always die off!

Why?

Because they don’t offer anything else but a beasting.

  • They don’t offer any nutrition advice.
  • They don’t offer any support outside of the ‘class’.
  • I bet they don’t give you extra workouts in case you want to do them on your own.
  • The instructors don’t even have to be qualified in personal training.
  • They are limited to what routines they can do.
  • Because they are pay-as-you-go they don’t build a community.

^ ^ ^ ^ ^ ^ ^ ^ ^ ^ ^ ^ ^ ^ ^ ^ ^ ^ ^

Those things are the most important factors in a weight loss and fitness journey.

It’s not the 30 minute class that counts – its’ the SUPPORT during the other 167.5 hours of the week that most people need!

That’ why they die off!

========================

Now, East Coast Fitness Boot Camp on the other hand…

  • You get FULL nutrition support. You actually get my PRINTED BOOK.
    Meal Plans.
    Shopping lists.
  • New recipes every week.
  • You get access to a private facebook group where all boot camp members support each other, post motivational things, and sometimes share a few jokes :-)
  • I post extra workouts in case you want to do any more exercise in your own time.
  • Every boot camp session is different, which means you don’t get bored. But most importantly, it doesn’t allow your body to get complacent, which means the results keep coming!
  • There is NO pay-as-you-go.
    Everyone that attends must sign up for at least a month. This way it holds you accountable. But it also creates a close community of people. People who are dedicated, motivated and driven.
    At boot camp there is a lovely, friendly atmosphere. Most people get there early to socialise before the session starts. We have the odd night out together. Each year we take part in an event together (this year it was the Colour Run, last year it was the Newcastle Stampede).

 

^ ^ ^ ^ ^ ^ ^ ^ ^ ^ ^ ^ ^ ^ ^ ^ ^ ^ ^

Those are the things that matter!

And that is why I’ve been able to create successful business.

That’s how I’ve been able to open my own fitness studio at Seaham Marina.

(that’s not me being big headed, it’s just the truth)

=========================

So, if you’re wanting to start a fitness journey look no further that East Coast Fitness. I’ll personally support you all of the way.

In fact, if you’re not already a member I’ve got an offer for you…

There’s 3 months until Christmas.

It’s normally £30 per month (£90).

But I’m offering you 3 months for £75. 

It’s perfect if you want to boost your fitness and change your shape in the build up to Xmas.

If you would like to take me up on this offer just get in touch via the ‘contact’ tab above and I’ll send you the details of how you can sign up.

 

Speak soon,

 

Graham.

 

 

P..S. This offer is only ope to the first 10 people. So if you want a space then don’t hesitate – get in touch.







Workout: Footballers Pre Season Pyramid

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I got my inspiration for this workout from my footballing days. 

We used to do this type of workout in pre season to build our fitness up before the season started. 

It’s a pyramid form of training. This is how it works:

  • Complete exercise 1
  • Complete exercises 1, 2
  • Complete exercises 1, 2, 3
  • Complete exercises 1, 2, 3, 4
  • Complete exercises 1, 2, 3, 4, 5
  • Complete exercises 1, 2, 3, 4, 5, 6
  • Complete exercises 1, 2, 3, 4 ,5 ,6 ,7 
  • Complete exercises 1, 2, 3, 4, 5, 6, 7 ,8
  • Complete exercises 1, 2, 3, 4, 5, 6, 7 ,8, 9
  • Complete exercises 1, 2, 3, 4, 5, 6, 7 ,8, 9, 10

 

You can take a rest when ever you need it but the aim is to go through the whole workout as quickly as possible. 

Its a great workout to do with a friend because it can get a little competitive. 

These are the 10 exercises: 

 

1 – BURPEES x2

2 – SQUAT JUMPS x4

3 – LUNGES x6

4 – GET UPS x8

5 – PRESS UPS x10

6 – SIT UPS x12

7 – SQUAT THRUSTS x14

8 – SQUAT JACKS x16

9 – HILL CLIMBSx18

10 – STAR JUMPS x20

 

Here’s some music that you can use: 

The music last for 10 minutes – try to complete the whole thing before the music finishes :-)

(click the image to play the music)

10min music

 

 

 

 

Enjoy the workout :-)

 

Speak soon, 

Graham.

P.S. all of these workouts that I send you on a Wednesday are similar to what we do at boot camp. 

So if you’re doing these at home, why don’t you come down to boot camp and do it with us? 

www.eastcoast-fitness.com/7daytrial







Tops Tips for Staying Healthy When You Socialise

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I was speaking with one of my PT clients this morning about how difficult it is to stay on track when you’re out socialising.

 

We all love to socialise with friends and family and I know it can be a huge challenge to eat out and stay on track with your fitness goals!

 

It is possible though and just requires some discipline and the right choices.

 

Next time you eat out use these tips:top tips for staying healthy

1.     Try grilled steaks, chicken and fish rather than fried option.

2.     Exchange French fries for sweet potato mash/chips.

3.     Eat leafy greens for sides instead of bread.

4.     Ask the waiter to put any dressings on the side and then you have a choice to take on the extra calories or not.

5.     Try to limit alcohol with your meals because remember it puts the breaks on fat burning.

My philosophy is all about finding a balance without finding excuses. Stay focused and make whatever sacrifices you need to achieve your fat loss goal. Once you reach your goal then you can relax and maintain what you have worked hard for.







Are raw cacao and cocoa the same thing?

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This question has come up a few times over the last couple of weeks….

 

“Are raw cacao and cocoa the same thing?”

 

So I thought I’d fill you in on the answer in case you were wondering the same thing. cacao

 

 

They are both derived from cacao beans, which are found inside of the Theobroma cacao plant.

 

The unroasted beans are cold pressed to produce cacao powder, still high in nutrients.

 

Cacao nibs are simply chopped up beans.

 

Because of its unprocessed state, cacao is rich in antioxidants, minerals and fibre.

 

After the beans are fermented, dried and roasted the become ‘cocoa’.

 

If you’re baking you may as well use cocoa powder – its cheaper than cacao and the nutrient will be lowered anyway because you’re heating it.

 

Whereas, if you’re whipping up shakes or raw recipes, opt for cacao.

 

 

Hope this clears it up for those of you that were wondering :-)







What can you get for £30 in the supermarket today?

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What can you get for £30 in the supermarket today?

If you shop in Asda this is what you could get…

 

KitKats (1 pack) – £2

Walkers Crisps (12 pack) – £1.97

Kingsmill white bread – £1.35

Stella (4 cans) – £3.54

Coke (2litre bottle) – £1.85

Cheddar Cheese – £3

Pepperoni Pizza – £2.60

Lasagne (for 2) – £4.75

Magnum Ice Creams (6 pack) – £1.89

Semi Skimmed Milk (4pts) – 89p

White Wine – £5

Muller Light Yoghurt’s (6 pack) – £1.85

Total = £30.69

 

 

Does your shopping basket look anything like that???

 

If it does, there’s little to NO chance of you losing weight if you’re consuming these types of foods.

You could save and INVEST that £30….

For £30 you could come to boot camp TWICE A WEEK for a FULL month!

As well as the 2 sessions a week, I will give you a meal plan full of healthy foods.

All the recipes to go with the meal plan.

And a SHOPPING LIST so that you know exactly what to buy.

So you don’t waste your money on that rubbish!

INVEST in your health!

 

Sound good?

 

Click this link for more info…

 

https://glowfitnessacademy.leadpages.co/boot-camp-90-days/

 







Lok At What You Could Do In January 2015…

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2014-02-27 19.02.58

How are you feeling after Christmas?

You’re probably thinking about what exercise or diet you’re going to do in the new year.

So I thought I’d let you know about my Boot Camp dates for 2015…

v v v v v v v v v v v v v v v v v v

Boot Camp starts back up on Tuesday 6th January and will run every

Tuesday 6:30,
Thursday 6:30,
Friday 6am and
Monday 6am.

^ ^ ^ ^ ^ ^ ^ ^ ^ ^ ^ ^ ^ ^ ^ ^ ^ ^ ^ ^

If you fed up of struggling with the following…

– Feeling bloated
– Feeling tired all of the time
– Your clothes dont fit the same as they used to
– Get bored of the gym

Then you should come and give boot camp a go….

I have designed a fun and exciting boot camp programme that burns up to 800 calories per session.
I guarantee you get the results you’re looking for or you don’t pay me a penny.
Nutritional guidance so that you know which foods will compliment the exercise that you do to maximise the results you are looking for.
We basically offer Personal Training in a group environment so that you only pay a fraction of what you would for a one on one session.
By making the most of High Intensity Interval Training (HIIT) your metabolism keeps burning fat for 24 hours after your session has finished​​​

=====================================
This Is What To Expect Within Your First Month
=====================================

Fat burn up to 850 calories per workout
Firmer arms, legs, thighs and bums
Increased strength, energy and stamina
Faster metabolism to burn more fat at rest
Tighter, flatter abs – meaning smaller waist
4-12 pounds of weight loss
2-6% drop in body fat
Look and feel at least 5 years younger
Increased muscle tone and flexibility
Greater confidence and self-esteem
Decreased stress, tension and anxiety
Reduced cravings for fat, sugar and junk
Sleep better and increased productivity
Lose the uncomfortable ‘bloated’ feeling
Look and feel better in your favourite clothes (you might even need to buy some new ones)

Would you like to join us in January?

Let me know if you want a place by replying to this post.

Speak soon,

Graham







Beat The Bloat!

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beatthebloat2If you had a Christmas Day and Boxing Day like me, you will be feeling really bloated!

I feel like I’m going to burst! haha

Too much wine and too many chocolates for me!

But, I’v already started doing 3 things to reduce the bloating…

And in the next few days I’ll be back to my normal self!

What to know what my top 3 tips to reducing bloating are?

1. Stop drinking alcohol for 4-5 days (I stopped on Boxing day and I’ll not be having anything until NY eve)

2. Drink 2 litres of water every day for the next 4-5 days.

3. Cut out bread and sweets/biscuits for 4-5 days.

Do those 3 things and you will feel brilliant in 4-5 days time.

Let me know if you need any help or advice with your health and fitness.

Graham







Steal My Personal 30/30 Workout Routine!

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Today you get to steal my personal 30/30 workout routine..
It only takes 20 minutes to do and it can be done in a small space. I do it in my front room when I dont have time to go to the gym.
Its a tough workout, but  if you do it 2-3 times a week it will definitely help you lose weight and tone the most stubborn areas!
30/30 Supersets
30 seconds SQUAT JUMPS
30 seconds PRESS UPS
30 seconds REST
30 seconds SQUAT JUMPS
30 seconds PRESS UPS
30 seconds REST
30 seconds SQUAT JUMPS
30 seconds PRESS UPS
30 seconds REST
30 seconds SQUAT JUMPS
30 seconds PRESS UPS
60 seconds REST
30 seconds BURPEES
30 seconds HILL CLIMBS
30 seconds REST
30 seconds BURPEES
30 seconds HILL CLIMBS
30 seconds REST
30 seconds BURPEES
30 seconds HILL CLIMBS
30 seconds REST
30 seconds BURPEES
30 seconds HILL CLIMBS
60 seconds REST
30 seconds LUNGES
30 seconds HIGH KNEES
30 seconds REST
30 seconds LUNGES
30 seconds HIGH KNEES
30 seconds REST
30 seconds LUNGES
30 seconds HIGH KNEES
30 seconds REST
30 seconds LUNGES
30 seconds HIGH KNEES
FINISHED!!







  • 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