March's Fitness Challenge!! 💪
15 mins best effort.... Lots of swearing, I have a bit of a cold excuses and so many red faces...
All 25 of you did an amazing job.
Half the reason I love my job... No just not because I like to see you in pain.... I love watching progression... I love watching my clients grow... From a fitness perspective and their own self confidence.
Love my team 💜❤️
As Many Rounds As Possible for 15 mins
😍10 Burpee to Box Jump
😮10 Press ups (knees) chest to floor
😬10 KB Swings
Top 10 out of 25. Results were as follows:
9. Helen G...⭐️6rounds/200mR
7. Joint Chan.W⭐️
3. Joint. Anna.F⭐️
Thom.J⭐️ 7 rounds
2. Jess. H...⭐️ 7 rounds/75m
1. Adele.F...⭐️ 7 rounds/200m🏆🏆🏆
Congrats Adele!!! You did amazing!! You know your competion now guys... Next month bring your A game xxx
So the one thing I truly miss since going completely gluten free is a good Sunday roast.. This was my cheat meal every weekend ❤️ and it's been hard to replace. Sure you can make a GF version at home but it's not the same as eating out.
So I went home to take my mum out for some food and as if by magic 🔮 we stumbled across this beauty.
The Cock Pub in Hemingford Grey Cambridgeshire. Beautiful little country pub with a whole gluten free menu.
Starters, mains puddings the lot.... I'm one happy girl right now.
The staff were friendly and really understood celiac, some may say a little pricey but living in London Town, the prices to me were perfectly reasonable as the food was beautiful. We had a drink, roast dinner, dessert and coffees for £48.
Check out the website and menu below ❤️Sundays are goooooood again ❤️
I Absolutley love this recipe, I have always had a love of creamy sauces, but since going paleo, there are very few of my old favourites I can have.
But this is perfect…. Paleo/Primal and of Course Gluten Free.
Will keep in the fridge for about 5 days so cook it up for the week!
So you have a big party coming up? Want to be on top form or just look generally better than everyone else at the whole event?
Ok so here are my top tips for loosing a few pounds the healthy way, you need to give yourself a three weeks before hand.
1. Ditch the Processed foods... Basically only eat foods in their natural state.. Meat, vegetables, nuts and fruit in moderation.
2. Eat within an hour of waking and eat at least 5 small meals a day. Small portions of the above will speed up your metabolism no end and also stop cravings.
3. Drink plenty of water, old school but it works ... Try and make every other drink a glass of water.
4. Cut the caffeine... Max two cups per day. Too much caffeine raises cortisol in your blood stream causing your body to hold on to fat
5. Give your body some well deserved exercise... If you have no gym membership or exercise is not your thing.. Try walking home from work a few nights a week.
6. Do some interval training! Kids! Stop pounding away on that treadmill for hours on end, do some HIIT training work your backside off for 20 mins and your done.
7. Get enough sleep... Your body makes most changes when at rest, don't deprive yourself.
Champagne Sweat Out Circuit: 🍸
50 x Burpees 🙈
40 x Press Ups 💪
30 x Jumping Jacks 👯
20 x V sits 🔆
10 x Box Jumps 💕
50 x Box Jumps 💕
40 x V sits 🔆
30 x Jumping Jacks 👯
20 x Press Up
10 x Burpees 🙈
Now go party!
Hello! Happy February!! Sorry for the belated email, with Paris and balls to attend time has been minimal 😉
Todays lesson … Were gonna talk about The Stress Factor….. and why being an absolute drama queen makes you fat. 😊
So we all know about fight or flight right? So when your stressed, whether it be a job interview or you have lost one of your best shoes before a night out, your body releases two hormones, adrenaline and cortisol, so your all ready to go….. but wait!! There is no dinosaur to run away from? Your not being attacked by an old man with a broom? Na…. you've just lost a shoe, so all the adrenaline and cortisol and sugar that is released will be floating around your body will not get used up and burnt it will just stay there, and eventually store as fat. More than likely around your mid section.
I know we live in London and the lifestyle is constant but sometimes that little 15 mins you give yourself every now and again can really help.
We need to combat stress, you will never get to your full weight goal if your body is constantly under pressure.
So a few hints and tips ….
1. SLEEP (yeah I know I can't talk but I'm working on it) you need it, for your body to repair and grow and to function. Pick a bed time and avoid distractions (Facebook) rest.
2. Mornings….. wake up 15 mins earlier SAY WHATTT!!!! Yeah I know…. But there is a reason I get up at 4am, give yourself time in the morning, get ready at your pace, sit down and eat your breakfast, chill in bed for five before you get out. Rolling out of bed into your clothes with mascara on your chin eating your breakfast as you run to the tube is not the one….. trust me 😉
3. Evenings…. Try 15 mins before bed… unwinding… do your thing… no electronics… read a book (not work related, we don't want brain stimulation), if your a massive thinker as cliché as it sounds write down whatever is in your head and deal with it tomorrow
4. Avoid when possible stress inducing foods… Sweets, processed foods, salt, coffee, alcohol
5. And eat plenty of the following Turkey, Sweet potato, Avocado, Nuts and Berries.
Lastly OVER EXERCISING will do you NO favours…… yes you heard me!!! Your lifting and your cardio I have given for you plus a session or two is sufficient, its designed to be sufficient, running for ridiculous hours on the treadmill or coming in to train when sick is not the one, your putting your body under ridiculous amounts of stress…. Get in train hard… get the F out. Simple.
So in a nutshell kids…… Chill OUT!!!
Peace and love people
Hello my lovelies,
Its Monday, its freezing and I think my toes are about to fall off, but other than that all is well.
Today I want to talk about the phrase that we love in the PT office at the moment, 'what works for you'
So all of you now reading this blog have some what embarked in my clean eating adventure and over the last 6 months, results have been brilliant.
What I need you all to do now is to start tuning in and listening to your bodies.
So you have been clean eating, but by lunchtime your starving and you always end up grabbing a bag of crisps? Because your starving right? Or you do so well all day, but by the time you get home the 'sweet' craving becomes unbearable and down goes a whole bar of chocolate, or your fine until after you train, when you then start feeling ravenously hungry. And it happens everyday.
Over the last few months after being diagnosed celiac I have had to really start paying attention to what my body wants, likes, dislikes. Your body wont be giving these signs off to make you feel this way for a bit of a laugh, it means it wants something it requires something, so lets start to plan for that eventuality, instead of getting caught short and then feeling guilty about it.
Hunger pangs in the day? Are your meals your preparing yourself adequate enough? How much protein or clean calories are you feeding your body? A bit of lettuce and a sad bit of chicken is not going to cut the mustard! Try bulking put your breakfasts and lunches with plenty of veg, good carbs (sweet potato, oats, brown rice etc) earlier on in the day to avoid carb overload later in the evening.
Starving after training? Make sure your post workout meals are replacing your glycogen stores. A good source of protein some good carbs and a banana should do the trick.
Lost weight to start with? Now its not moving? You will probably find you have snuck in something you were not having before, revisit your MFP diaries from when you were on a roll, oh the 7 oatcakes in the evening your having now, plus porridge for breakfast because its cold out, ok these things are fine, but also look at is as another 100g of carbs you are putting in your body extra than before, altering slightly, ok I ll have the porridge for breakfast but go easy on the oatcakes, or I had eggs for breakfast so I can enjoy some sweet potato wedges after training and a few oatcakes as a snack is fine.
But if you go from sticking to your macros at say 100g of carbs a day to say
Breakfast - porridge
Snack - oatcakes
Lunch Chicken with pitta
Dinner chicken and sweet potato wedges
Yes it is all clean but you have just shoved on another 150g plus carbs a day. Your body will react!!
Of course cheat days and heavy exercise days have a bit more.
I know its cold out but don't neglect our beloved protein and good fats, these babies are the ones that will help us achieve weight loss and all over toned muscle, whilst keeping a healthy immune system. They should be your number one priority. Once again PLEASE this is no Atkins get your carbs by all means, just keep them in good measure, within the first 3/4 of your day and or around your workout times.
Last point adequate calories!!!! STOP UNDER EATING you calorie deprived strange bunch, I'm saying EAT …… EAT UP!!!!! Jesus if someone says that to me….. just hand me the fork? Where shall I start? I will say and say it again, depriving yourself of the calories your body requires to function on a day to day basis, is just as bad as over eating it makes your body produce the stress hormone 'Cortisol’ which all in all, makes your body store fat. When have I ever done you wrong? Listen to me kids 😊 I knows my food 😊 I shall be going into the effects of stress and why it makes you fat next week.
Until then we have Almond Butter flapjacks below, give it a go!
Peace love and protein shakes,
The hot topic of conversation at the moment between my clients and I, is christmas survival.
My clients have been smashing it lately in the gym, have got their clean eating on lock down and the scales have been showing the results! Now everybody's is panic mode that all will be lost on Christmas Day....
Ok so let's get real guys Christmas Day is just one DAY even if you did a double whammy and went for boxing DAY too.
The reason why people put on weight over Christmas in my opinion is one of two mishaps
1. Beginning of December, you could not move in the gym in peak time, girls on crash diets and classes over flowing, trying to lose 'a few pounds' before Christmas, or get in that Party dress? Women take note....
1. Starving yourself before the biggest calorie fest of the year will do you no favours. Your body will go into starvation mode, insert alcohol, Christmas dinner and a shed load of chocolate... Hello Christmas weight.
I for one am going to enjoy Christmas and eat what I want within reason. The reason people gain weight is not the day itself but the whole Christmas run up and wind down. So the gym is dead again now... Parties have begun, dinners and people are starting to leave the city.
My second bit of advice..
2. Pick your cheats wisely, you don't have to eat every meal, at every Christmas party glugged down with wine or help yourself to every chocolate offered to you around the office. Nobody is saying not to attend if you have three 'events' in one week. Use the one your most looking forward to, your best friends are attending or your just going to have more fun at as your cheat, go to town, starter, main and dessert with your preferred drink or five. No nobody is saying don't enjoy or attend the others, just stay clean make good food choices. Stick to clear spirits if you are to drink and skip dessert.
Lastly family peer pressure... My family are the worst for this ...: 'just have one of these' or literally trying to throw wine and chocolate in my face.
No matter who the offender in question is.... If you've had your fill and you really know you shouldn't SAY NO kids ... Don't worry about upsetting anyone, that person will be upset for what? The whole of a split second?, then will attack the next unsuspecting person with Christmas leftovers... You will be left feeling guilty and it's not them who is going to have to work it off in the new year it's you!
So the moral of the story is enjoy yourself! Choose cheats wisely! And avoid dodgy family members
Have a good one
Much Love xxx
Hey beautiful people,
So its FREEZING in London and as much as i would love to hibernate until June and eat my own body weight carbolious foods! I will not! Neither should you!
So winter is crap in my eyes you can hide tummies under jumpers, your feeling cold, tired and motivation is at its lowest due to said factors, a binge eaters dream! So lets somehow try and turn winter into a positive and try and follow my winter survival guide
Time and time again from my clients progress comes to a halt and training and diet goes out the window.
There will always be an excuse or reason why this has happened, maybe trouble at home, a break up, moving house or problems at work.
I for one used to be so guilty for letting life get in the way.
The one thing I do tell my clients and try to live by, myself is no matter who or what has hurt you, by neglecting your healthy eating and training is ultimately you neglecting yourself.
This is not going to make you feel any better, and when you come out of this down period as we always do... Eventually you will be left feeling not your best and have to work all over again to get back to where you were.
I think the best way to deal with these problems is to channel it into something good. Eat right to feel healthy, energised and keep you looking your best. Train hard to release any stress, your endorphins will take care of that.
Exercise is the worlds most effective but least used anti depressant and guess what! It's free!! (Unless you pay gym membership, or me!) but seriously guys it works.
Lastly remember when your back to your normal self there is nothing better (especially in breaking up problems) than being on top form ..... Always.
Enjoy life, laugh have fun keep your friends close but the gym even closer ;) xxxxx
Linda Anne Adamson
My Goal... to make people happy with the skin they are in. To make the best of what they have got.