Health & Fitness Blog

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!!







Get Back On the Wagon After Christmas!

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I put an offer in the local ‘Stay Loyal & Stay Local’ Magazine which has just been delivered throughout the SR7 area.

 

A FREE NEW YEAR WEIGHT LOSS PLAN.

 

Did you see it?

 

You can get 2015 off to a great start by losing 7lbs in 7 days – for FREE

 

Its your chance to get ‘back on the wagon’ after Christmas!

 

No, doubt you will be feeling bloated and sluggish after the festive season. (you may already feel the lbs creeping on)

 

And I bet you’re thinking about making a new year resolution based around fitness or weight loss?

 

Well this is your chance to…

 

– LOSE 7 LBS IN 7 DAYS

– FEEL LESS BLOATED

– GET YOUR ENERGY BACK!

 

 

Included in the free week…

 

  • 4 Boot Camp Workouts (worth £20)
  • 7 Day Meal Plan (worth £40)
  • Recipes (worth £14.99)
  • Shopping List
  • Motivational Support

 

The FREE week starts on Monday 12th January 2015. 

 

BUT…

 

Theres only 20 spaces up for grabs and 7 of them have been taken in the last 3 days since the magazine was posted.

 

So as I’m typing this email theres 13 spaces left.

 

To sign up for the free week just click here FREE WEEK

 

Don’t hesitate because these spaces WILL fill up.

 

 

I hope to see you in Jan :-)

 

P.s. Theres no catch. There’s no tie in clause at the end of the week – its just totally free. I want to help you get 2015 off to a healthy start.

 

Flyer (1)







Nightmare On Health Street!

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016-Pumpkin Bootcamp-1410

Halloween is here this month and many of us will be spending the evening either taking the kids out trick or treating or constantly getting up to answer the door to costumed ghouls and ghosts.

The fun atmosphere around the evening has taken away any scariness; in fact the only scary thing about Halloween is the thought that a teenager might throw an egg at your house.

Telling ghost stories in the dark with only torch light illuminating your face was always scary but by now you’ve heard them all right?

But I’m about to change all that with a ghastly story about five terrifying facts about fitness that’ll have you hiding behind the sofa!

1.       One in 10 parents think that Jaffa cakes, cola and chips count as part of your 5-a-day fruit and veg. Maybe it’s because of the orange centre and chips are made from potatoes but seriously!? That’s around 2 million parents in the UK who thinks putting a Jaffa Cake in their child’s lunchbox counts as a fruit portion.

 

2.       Sugar is as dangerous to our health as tobacco. Due to the high hidden content and food companies using 257 different names for sugar in their ingredients you can consume up to 12 grams of sugar daily without even realising. Sugar intake of these proportions are driving the obesity epidemic and causing health issues from heart disease to diabetes.

 

3.       29% of girls and 26% of boys are obese and that number is set to rise. The number of obese people in the UK has climbed alarmingly in the last 30 years and Britain is the 3rd fattest country in Western Europe behind only Iceland and Malta.

 

4.       Severe tooth decay is the 4th most common reason for children to be admitted to hospital. Thousands of children every year are being referred to the hospital from their dentist to have multiple teeth removed under aesthetic because of severe tooth decay; dental experts say that the leading causes are fizzy drinks, poor diet and poor cleaning technique.

 

5.       Diabetes is among the top 3 causes of blindness for adults. And until 2014 it was number one, diabetes is not only a disease in itself but it also causes other health complications as well as blindness diabetes is also the number one cause of amputations.

 







A CLEAN, ENERGY BOOSTING RECIPE…

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PEPPERS STUFFED WITH CHIA, HUMMUS AND PINE NUTS

2014-08-13 20.46.56

 

 

 

 

Ingredients:
200g hummus
1 tbsp chia seeds
1 tsp ground cumin
1/2 tsp chilli powder
1 red pepper, cut in half through the stem and seeded
2 tbsp pine nuts
2 tbsp olive oil
Method:
Preheat the oven to 180 degrees.
In a small bowl, mix together the hummus, chia seeds, lemon juice and spices.
Portion the mixture into the cavities of the peppers. Top with the pine nuts and drizzle with the olive oil.
Put the peppers on a baking tray and bake them in the preheated oven for 40 minutes, or until they have puckered around the edges and the pine nuts have lightly bronzed.
Serve the stuffed peppers on a bed of salad leaves.







  • 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