Katie and I went on the Powerhoop Instructor training yesterday. We had a great day with other new Instructors and existing Powerhoop Instructors being trained by Master Trainer Kerry! Katie did extremely well on her first fitness course and I’m very pleased to say she passed and is now a Powerhoop Instructor! It was great for me to go on the course as a refresher which is always good to do. Katie will be teaching some of the tracks this term at my Isleham Powerhoop class which we are looking forward to! Katie is currently studying for her ETM fitness qualification and will have her final assessment in August and then will be fully qualified as a class fitness Instructor so she can then teach some regular classes from September! I am currently doing my level 3 pre/post natal exercise qualification and almost finished I just have some more coursework to finish and should be qualified very soon.
As many of you know and come to my classes, I have been a Fitness Instructor for almost 4 years and a Personal Trainer for over a year now. I work with mostly ladies across Cambridgeshire of all age ranges but mostly mums who want to loose weight, tone up and be healthier and its great that so many of you come to several of my classes a week now. You are all getting stronger and fitter and able to do so much more since you first started. Nutrition is also just as key as exercise and to really make a difference to how you feel and your body shape the nutrition has to be just as good not just in the short term but also for life. I do not believe in diets, yes some may make you loose weight very quickly but in reality this is all and you are left not feeling great in yourself as many people easily slip back to their old ways because these diets are not sustainable or good for us long term. That’s why I believe in eating healthily for life along with exercise 3-5 times a week, whether that’s 2-3 classes a week, personal training session with me and doing my DVD at home or going out for a walk or swimming. Its essential to exercise several times a week to really achieve your goals and it is very important to have 2 rest days to let you your body recover and progress. You will burn yourself out if you exercise everyday and remember it’s all about a long-term healthy lifestyle so it’s got to be achievable to work for you. I always have 2 days off a week from exercise and I really do need this! Your body is not meant to cut out a whole food group or only drink liquid or eat only low fat ready meals, our bodies are not designed to do this. The best thing for us is eating healthily with food in its most natural form. So I have decided to take the time to write about my experiences, research and knowledge to help you if your confused by all that is advertised out there at the moment.
In regards to exercise all my classes are 45-minute workout so that you get the best training out of your crucial time. My timetable consists of Powerhoop and Kettlebell classes that are both fantastic all over body workouts for both loosing weight and toning through cardio and resistance training. We use HIIT workouts in Kettlebells to maximum your workout by working as hard as you can for short busts followed by rest for both body weight exercises and Kettlebell exercises so you personally work to your max which ever level you are at. Using Kettlebells is essential to getting leaner, by using weights you are increasing your metabolism not only during the workout but after your workout too so you are burning more fat and calories during the day. Building up muscle means you are boosting your resting metabolism to make you burn off even more calories, which shows weight training is crucial to your exercise program. The key is to keep progressing your body by increasing the weight of your Kettlebell as you feel you need more of a challenge and performing a variety of exercises in your work. Although running is great for cardio, its all the same movement again and again and often causes injuries to your knees. By doing Kettlebells is incorporating a whole range of movements that are functional so you are working your muscles in the same way you use them to perform everyday activities.
The key to your nutrition is that you eat food in its most natural form rather than ready prepared meals or processed food. There is no point saying I am not going to eat carbs or fat or chocolate etc its not realistic or the best long-term way of eating that you can sustain and enjoy. We are never all going to eat perfectly all the time or neither could we sustain this. Restricting your diet is not the way to change your body; you need to fuel your body especially if you are exercising the amount your body needs to. There is no quick fix and we shouldn’t be viewing it as doing something for a month or 2 then going back again its forward all the way. Your body needs food just the right food, you want to eat more of the food that is going to fuel your body properly to burn more fat and to make your metabolism more efficient. You need fat, carbs and protein it’s the sugar you want to cut down on because if you eat too much sugar and do not burn it off it is stored as fat. We need good fat to provide energy, protect us internally and for hormone and cell growth etc. We want to get this from eggs, avocadoes, fish and many more good foods rather than processed food. Protein helps for growth and repair of muscle tissues and regulating our metabolism for example. Carbohydrates are our main source of energy for our workouts and healthy brain functions and you are best to eat these after your workout to re-fuel us.
Main things that are really going to make the most difference to your body are alcohol, drinks, sugar and processed food. Again I’m not saying don’t have these as we are going to have these from time to time its just getting the balance right. Alcohol stops the fat burning process as your liver is trying to detoxify itself when you drink alcohol so fat burning is then put on hold until the liver has recovered. Alcohol and many other drinks are packed full of sugar, which will not help get the lean body you want, and I would rather eat a cupcake then drink the same amount of sugar wouldn’t you? So it can really make a difference to achieving your goals. Instead of going for sugary drinks why not try water with lime instead; you need 2-3 litres of water a day and more if you exercise a lot. Low fat ready meals and products often mean high amount of sugar and if not sugar it contains sweeteners and other man-made ingredients. Fat is not the enemy we need fat, it’s the sugar we need to be concerned about. So don’t go for the low fat options as this means the food has been processed and changed even more, so again go for the food in its natural form and make it yourself so you know what is in your food! Many people say they do not have time to make their own meals, you can just make sure you plan and buy the right food for a start and then make your meals in bulk so you can save time. Bulk up your meals with green vegetables spinach, green beans and broccoli for example hey contain calcium, vitamins C & K, act as antioxidants in the body and excellent source of fibre. They will be healthier, more tasting and more rewarding for you. Follow the body coach, Joe Wicks is brilliant and has some great recipes that are easy, I totally agree with what he does!
Key foods to buy weekly:
I really hope this helps and get in touch with any of your questions!
I am so happy to announce Tania Fitness and Horizon Dance & Fitness Academy are teaming up to put on a charity fitness event on in June. We are running the event to support one of my clients Janine who is climbing Ben Nevis in July in the dark to raise money for the Alzheimer’s Society.
The event is on Sunday 12th June and will take place at Little Downham Village Hall. Stephanie and I will be teaching 2 classes each, the morning is full of fun and energy in Powerhoop and Dance Fit to get our bodies pumping! While in the afternoon we have a toning class with me during Core Blast and finishing with a lovely Pilates Stretch class with Stephanie to relax our muscles and stretch out after the first 3 workouts! The classes will run 10:00 – 13:45 with a 15 minute break between each one to grab a drink. We would like everyone to arrive at about 9:45 so we are ready to start at 10am and the event will finish with a charity raffle with brilliant prizes taking us up to 2pm for you to then enjoy the rest of your afternoon with a good lunch and rest!
If you would like to sign up please contact me directly to book your space the whole event is only £15 until 31st March, afterwards the price will rise to £20, so book on now as there are a limited amount of spaces on this event. Please let me know when you sign up if you have your own mat &/or Powerhoop as I only have a certain amount of mats and Powerhoops for people to borrow so if you do have your own that would really help us out!
We are really looking forward to hosting our first fitness charity event for such a brilliant charity, we hope you would like to join us it will be an amazing day!
I just wanted to say Merry Christmas and Happy New Year to everyone! Thank you to you all for supporting my classes over the last year! I am so pleased that my timetable has grown so much over the last year starting classes in new locations and even more to come in the new year. Please make sure you check out the 2016 timetable and sign up for the classes you would like to come to attend. Please note apart from teaching Powerhoop at Impington on 21st December at 18:15, I will be on annual Leave from 18th December to 3rd January so I may not respond to messages as quickly as normal but will still be able to be contacted. Have a lovely Christmas break and see you in 2016!
Just had a brilliant end to my working week! I have been Personal Training Claire once a week for 2 months and she has been attending 1 of my kettlebells classes per week and doing my Kettlebell DVDs at home too. In this time she has lost an amazing 6.5% of her body fat going from overweight to normal. She has lost 7kg and her BMI has gone from 25 to 22. She has lost 10cm from her abdomen which was her main focus, 5cm off her waist and hips too!! These are brilliant results she has worked so hard and has the perfect attitude to change her lifestyle long termly which is great to see, it shows exercising 3 times a week and eating healthily can make all the difference! Her exercise has been a mixture of Kettlebells (increasing the weight as you go along) Powerhoop, Hiit training and boxing. Super well done!!
NEWS!!!! Autumn Timetable and Membership options for excellent value! Book on now! Starts 7th September – 17th December excludes w/c 26th October for half term.
New Autumn Term Timetable: All classes run for 45 minutes
Little Downham: Mondays & Thursdays Kettlebells @ 09:30
Little Thetford: Tuesdays Kettlebells @ 18:55 & Powerhoop @ 19:45
Isleham: Thursdays Powerhoop @ 18:00
Stukeley Meadows: Wednesdays Kettlebells @ 19:00 &Powerhoop @ 19:55
New Class Membership Passes – use across the timetable!!
Autumn Passes – valid for whole Autumn term
• Autumn Unlimited Pass – £105 (equivalent to £26.25 per month) Best Value!
• Autumn Limited Pass – £69 – Attend up to 17 classes (equivalent to £17.25 per month)
30 Day Passes – Start date of your choice during the Autumn Term
• 30 day Unlimited Pass – £35 – Unlimited classes
• 30 day Limited Pass – £24 – Up to 5 Classes
PAYG (Except Wednesday Kettlebells is Membership only)
• £5.20 & you can book up to 7 days in advance where spaces are available
If you require Powerhoop or Kettlebell hire this is 50p per class for all customers.
All classes to be booked in advance first come first served priority for membership passes and can be cancelled up to 2 hours before the start time if required with no charge.
If your interested in any of the Membership passes message me for more information and T&Cs. I have designed these to give you flexibility of using the whole timetable and great value too!
E.g If you came to 2 classes per week and had the Autumn Unlimited Pass (no hire) the class would only be £3.75 each!!
Great end to the day with brilliant PT fitness results. Vicky has been coming to my Powerhoop/Kettlebells and Boxercise/Kettlebells classes for a year now, she is a mum of 1 in her 30s. Vicky has her own Kettlebells and Powerhoop which she brings to our sessions. Vicky decided to have personal training sessions with her friend Kate for 12 weeks with me once a week alongside coming to both of my tuesday classes and now they are at the end of their 12 week Personal Training. Kate and Vicky both had brilliant fitness testing results at week 1 of PT so it wasn’t about loosing weight but Vicky wanted to tone her abs more after have a baby 2 years ago and wanted more muscle definition in her arms too. Vicky’s body fat percentage has decreased by 3%, she has lost 4cm on her abs, 3cm off her hips and 2cms off her waist which is brilliant especially as her week 1 measurements were good anyway! She is now 57.4kg with a BMI of 20.5 which is very good with optimal blood pressure. Her fitness test has improved and is above average and she can do more ab crunches in one set then she could before. So all round brilliant results ready for her summer holiday! She feels great and feels more muscle definition in her abs, bum and arms which was exactly what she wanted, it shows with commitment, exercise several times a week you can achieve what you want! If you would like to join a class, buy a Powerhoop or have Personal Training sessions please get in touch! Well done!