Health & Fitness Blog

156 Minute Cardio HIIT

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This workout is great if you have no equipment available. It will get you out of breath and burning lots of calories! 

Perform the six exercises below back to back, then rest for sixty seconds. Complete 5 rounds in total.

20 seconds STAR JUMPS
20 seconds HILL CLIMBS 
20 seconds SIDE STEPS
20 seconds BURPEES
20 seconds SPRINTS
20 seconds SQUAT THRUSTS
60 seconds rest

For a full demonstration of the workout watch the video

 


Ab & Core HIIT Workout

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Try this workout if you want to tighten your abs. Ideal if you don’t have much time. 

 


Chocolate Protein Smoothie Bowl

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Try this for breakfast… Chocolate Protein Smoothie Bowl 😋 packed with protein, good carbs and good fats. 

Serves 2: 
1 scoop chocolate protein 

200ml almond milk

1 cup wholegrain rolled oats

2 heaped tbsp Greek yoghurt

1 tsp honey
Put the above ingredients into a blender and blitz until smooth. Then serve in a bowl with raspberries, blueberries and flaked almonds.


Plus Size Ladies, Read This For Inspiration…

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ONE YEAR AGO…

Last year Deb had a particularly bad year health wise. From the beginning of year she attended lots of doctors and hospital appointments and had to see a heart specialist.

She was suffering from high blood pressure and palpitations, which the doctors were trying to keep under control with lots of medication.

But the meds didn’t work and she had to be fitted with a heart monitor to do extra checks.

By this point, in October last year she was so low and felt so despondent about trying to get her health back.

 

THE CHALLENGE…

The doctor challenged her to find some form of exercise that she enjoyed doing.

She was horrified because she never done any exercise at all. She used to walk from her car to her desk every day at work and that was about it.

The thought of being in public and being active was the most embarrassing thing Deb could think of.

The doctor suggested a gym… “NO WAY, not in front of all of those people”.

He suggested buying equipment for home… “NO, I don’t want to disturb next door”.

He suggested walking… “OK, but only in the dark when people can’t see me”.

She was finding every excuse under the sun not to do it!

 

THEN…

It was fate that Deb then seen an advert for my Ladies Only Size 16 + Class…

She thought… “Great, iit’s for people like me, people my size, with the same problems and I’ll be indoors”.

So she called me and asked a few questions…

Can people my size exercise?

Will I be ok?

ABSOLUTELY! I design the workouts so that you don’t put too much pressure on your joints. Your heart rate won’t go too high. There’s no pressure you just do everything at your own pace.

At first it was scary for Deb turning up in a new group. But I do everything I can to make everyone in the group feel comfortable.

 

THE EXERCISE…

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Deb thought she’d never be able to do it…

“At the time I started I couldn’t even bent down to put my own shoes on so the thought of being able to do a push up or a squat was ridiculous”

But I show you adaptations and easier versions that you can manage and then we build it up and progress very quickly.

“You can work at your own pace and you see the improvements and we have a laugh in our little group which makes everyone feel comfortable”.

“There’s an all in it together atmosphere. We meet before we start and have a chat about how our week has been. We discuss nutrition with Graham each week too”.

One year ago if someone had told Deb that she would be exercising outdoors, running up hills, running on sand she would have wet herself laughing and would never have believed it. But that is now a reality!

“Some of the workouts are tough but the sense of achievement is fantastic. Some workouts we have a laugh from start to finish and it’s different all of the time”.

 

RESULTS…

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When Deb started she was 2 ½ stone heavier than it is now. Her waistline is 7 inches bigger than it was then. Her backside was 6 inches bigger.

She can bend down and put her own socks and shoes on without being out of breath.

She can run up and down stairs now.

She has a better enthusiasm for life.

Actually she can’t believe she actually got herself into that state she was in a year ago.

“It’s been a life changing experience, my blood pressure is back to normal, my heart palpitations have stopped, which is something that the doctors couldn’t even help me with.”

The doctor was amazed, Deb was amazed.

“It makes me feel proud of myself, less embarrassed; I can go out in public without feeling self conscious”

 

YOU…

Deb knows how hard it is to make that first step. She has been there and she would advise anyone to start NOW.

“Staying as you are could be the worst thing that you can do. As hard as it may be walking into a room full of people, wondering what is going to be expected of you, don’t stay as you are… take that one little step and you will see what a difference it can make”.

 

Take that first step by signing up for my FREE 7 Day Shred Plan. You get a 7 day meal plan, shopping list and recipes for a whole week…

The Shred plan is very similar to the one Deb used to get her results. You could lose half a stone in the first week! Download Now…

Download Now


The perfect post workout breakfast

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Every Monday and Friday morning I’m up early for boot camp. 

By 6:45am my workout is finished and I head home for breakfast. 

It’s got to be something quick because I’ve gotta be back out for my first PT session at 7:30am. 

So this is normally what I have when I’m in a rush… 


Raspberry Almond Overnight Oats, Effervescent Vitamin Drink, Double Espresso, Glucosamine supplement (for health joints), Vitamin D supplement (for healthy bones) 
Here’s the recipe for the oats…
RASPBERRY ALMOND OVERNIGHT OATS 
Serves 1 

Ingredients:  

200ml almond milk 

60g wholegrain rolled oats 

3 tbsp Greek yogurt 

1 tbsp chia seeds (optional) 

1/2 tbsp honey 

Handful of fresh raspberries 

1 tbsp sliced, slivered or chopped almonds 
Instructions:

In a pint jar or resealable container, add the milk, oats, yogurt, chia seeds and honey. Mix thoroughly, seal up and refrigerate for at least 6 hours or overnight. In the morning or when ready to eat, stir in the raspberries and almonds. Enjoy


Listen to one of my Star Clients tell her story – it’s amazing!

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Last month I told you a story about one of my Star Clients, Val.

How she went through a lot of struggles before she plucked up the courage to join my Ladies Only Size 16+ Club.

And how she went on to totally change her lifestyle for the better.

So that she could be more active with her grand kids. And have more energy to do fun things with the family.

And even inspired her own kids to take up exercise! 

Now, I’ve got another Star Client story for you. This time though, Deb has gone on camera to tell you the story herself. 

Watch this, its amazing! 

 

 

If you want to turn your life around like Deb, then you’re in luck! 

There are spaces open for my Ladies Only Size 16+ Club. 

Just in time for Summer! 

It’s perfect for you if…

ITS NOT FOR YOU IF YOU’RE ALREADY IN GOOD SHAPE!!!

For all of the info and to apply for a place, go here… 

www.eastcoast-fitness.com/plussizefitness

 

Graham

 


Paul Barron’s Life Changing Story

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You may have heard me talk about Paul Barron in some of my previous blog posts and emails because I’m really proud of what he has achieved.

I’ve mentioned his results a few times because people NEED to know how powerful exercise and nutrition can be! 

He hasn’t just lost weight or improved his fitness, he has totally changed his life for the better! 

Anyway, he has gone on camera to share his story with you. So you don’t need to listen to me bang on about how good exercise is anymore…

Just listen to Paul tell his story…


Barry’s FEAR Of Joining Boot Camp…

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Joining a boot camp can be a very scary thing. Most people fear that they will be the slowest person there, or the biggest.

It normally takes a while to build up the courage to come along to the first session. In fact, most people sit on the fence for months! 

image2 (2)Just like Barry, who joined me at boot camp four weeks ago. 

He fell off the wagon six years ago when he broke his leg and when he seen boot camp advertised it took him a while to build up the courage to join up. 

Now that he is four weeks into his programme I asked him a few questions about what it’s like to join boot camp, so you can hear from the ‘horses mouth’ instead of taking my word for it. 

 

What was your biggest fear before joining?  Did it come true, and if not, what happened instead?
“My biggest fear before signing up to your boot camp was turning up on the first day and  everyone else being really fit and in peak condition and I would look like a fat pudding!! this was not correct there was mix of people there in different stages of fitness, everyone was really welcoming and that put me at ease and I was able to enjoy it.”
What, specifically, was your favourite part of boot camp, and why?
“My favourite part of boot camp has been the varied activities and work outs we do, I have never had the same workouts in the 4 weeks I’ve been attending that makes it fun. I have enjoyed challenging myself again after losing my own discipline about 5-6 years ago following breaking my leg when playing rugby. I strangely enjoy doing the steps and the bank!!”

If you were to recommend East Coast Fitness to your best friend, what would you say?

 

“I would say if your thinking about joining do it don’t put it off like I did, since I started 4 weeks ago I have learned how to eat healthily, this in turn has given me the ability to train harder and more often and I can see results I never thought possible. Its about education learning how the food you eat affects you and how this helps  you exercise harder. I’m now doing 2 sessions a week  at boot camp and 2-3 on my own and loving it. people are noticing my weight loss and I seem to be happier in myself.”
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He then went on to say this…
“Can I just say the emails you have sent over the last few weeks have really helped, learning about food, carbs (good/bad) has been just as important as the exercise.”

 

So if you’re like Barry and ‘sitting on the fence’, don’t sit and think about it any longer. In 4 weeks time you could be like barry… 1 stone lighter and a hell of a lot fitter!

 

 

Sign Up In September

September is the last month to sign up for the 90 Days for £90 programme. In October its going up to £99. 

For all of the details and to take advantage of the offer go here… www.eastcoast-fitness.com/bootcampmen

 

 


3 Things You Can Do Right NOW To Get Back On Track After Your Summer Holiday

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Keeping up with your fitness and healthy eating routine can be very challenging over the summer holidays…

Kids to look after, beer gardens, barbecues, holidays. All of which can provide a distraction from your fitness efforts.

The weight can creep back on very easily. Your fitness levels can drop quickly. And before you know it your motivation levels have disappeared!

BUT, it’s very important that you don’t let the Summer slump continue and you get back on the wagon as soon as possible!

Here’s 3 things you can do right NOW to get back on track:.

  1. Clear your fridge and cupboards of any rubbish foods. If there are temptations in the house you will give in to them. So get rid of them now. Things like fizzy drinks (including diet), sugary foods, bread, dairy products etc.
  2. Once you have cleared your cupboards, make yourself a healthy meal plan for the next WEEK. Browse the internet, magazines, cook books to find healthy meals for the next 7 days. Write them down in the order that your going to have them. Then write down all of the ingredients to make a shopping list. Go get your shopping and stock your fridge full of the healthy foods!If you don’t have time to meal plan, you can download my 7 DAY SHRED PLAN here. It provides you with a 7 day meal plan, recipes and shopping lists. It’s free to download!

Download Now

 

3. Go for a workout. You may not feel motivated yet but just go and DO IT!  You need to make an effort to do the first workout. Once it’s done you will feel loads better and your motivation will be back before you know it. You just need to push yourself to get that first workout done!

If you would like to come and workout with me at boot camp you can try my 7 DAY KICK START for just £7. www.eastcoast-fitness.com/7daykickstart

 

Don’t wait any longer, just go and do those 3 steps.In 7 days time you will be right back on the wagon! 

 

027.East Coast Fitness - Bootcamp- 4218


He Wanted To Give Me A Big Sloppy Kiss!!

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A few weeks ago my PT and boot camp client, Paul Barron went for his diabetes check up at hospital…  It was excellent news!!

He posted this in our private Facebook support group…


How good is that???

He has reversed diabetes by eating healthy and exercising smartly.

He is off all medication for diabetes now.

It just shows how food and exercise can heal the body!

Needless to say, he is over the moon…

If fact, so happy that he wants to give me a snog hahaha


Thanks for the offer Paul…

I’m proud of him for achieving these results, he’s worked very hard for a few months in order to change his health.
But I think I’ll pass on kiss haha 😂
Want to know more about PT or boot camp? Just get in touch…

Graham@eastcoast-fitness.com

07975548880


  • 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