Wednesday, 30 July 2014

Workout Wednesday: How To Get And Stay Motivated!

Hello Wednesday readers, are you having a good week? 
Mine week has been great so far lots of clients have been trained and everyone is doing so well it makes me a very proud trainer! One thing thats been popping up in conversation a lot lately is motivation, with my back still being a pain I could easily just do nothing but thats not me and my clients sometimes ask "how do you stay so motivated?" well there are lots of things that motivate me so I thought I would share a few words on how you can get and stay motivated too. 


Fitness Goals

Every time I meet a new client one of the questions I always ask is:

"What are your goals?"

I think having long and short term goals in mind help to motivate you and keep you strong through the times when you just want to give up and lets face it we've all been there! Your goals can be anything as long as they are important to you maybe your getting married next year, you have a holiday coming up or you want to be strong for your children whatever it is write it down and then make mini goals to get to it. 

I have a few goals at the moment one of which is.... I'm going on holiday in September and its going to be hot so the bikini is gonna be on, I want to look good on the beach which means I need to keep up with my exercise routine and eating good food. Having my back acting up is not helping me at all but instead of it de-motivating me it has motivated me to walk everyday for at least one hour and do any sort of exercise I can that doesn't make it worse! I'm actually finding a good balance and the walks are so enjoyable I plan to carry on doing them even once my back is feeling better : )

Having A Personal Trainer

If your looking to get fit but don't know where to start and feel like you have lost all motivation why not research your local area and see if there are any trainers that you could afford even if its just for a month. Having a trainer can really help get you up and moving, basically we're being paid to be your motivation and getting into a routine for a month could be just what you need to then go out and carry on alone. I know half my clients wouldn't exercise if they didn't see me on a weekly basis which is why I always keep the sessions fun and change it up so they don't get bored and together we can work towards achieving their goals.

Have A Workout Buddy

If you can't afford a personal trainer why not ask a friend to workout with you? Having someone else to workout with can keep you both motivated and make it more fun. I used to like meeting up with friends for pre spin class coffee so you get to gossip then sweat it out perfect! Also if you've made a date with a friend to go and workout your a lot less likely to cancel then if its just a date with yourself!

Don't Expect Miracles Overnight

One thing you need to remember is you didn't put on however many stones overnight, you didn't become unfit in a day so its going to take some time to change where your at right now. You have to be patience and take each day as it comes. Like weighing yourself, there is no point doing it every day because the body fluctuates especially if your female so pick one day a month and stick to it being your weigh day each month. 

Make Small Changes

Each week make a small change for instance one week you could cut out all take out food, then the next week you could cut down on snacking or replace bad choices them with healthy alternatives. After a while your routine changes and suddenly your half a stone lighter! I always tell my clients to slowly change the way they have been eating and upping their fitness because if you go in all guns blazing more often then not too much change at once and your more likely to give up and we don't want that!

Suck It Up And Move On

If you have a bad day of food, no exercise or whatever you consider a bad day just forget about it and move on. You need to remember tomorrow is another day and as long as you don't let whatever it was continue on its not going to ruin your new healthy self. I love eating healthy food but I also love chocolate and all sorts of things that aren't classed as healthy but I will eat them then the next day I will be back to my normal diet, I used to feel guilty but I guess with age I have learned to not care so much and understand as long as I keep a healthy balance of food and exercise I can enjoy all the things I love : )

It Has To Be Enjoyable

It is very important to find a fitness activity you enjoy because that will keep you motivated. If you have always wanted to be a runner but find you actually don't enjoy running then sorry its not for you maybe try out swimming or tennis or kickboxing or anything that gets you moving and keeps you smiling! I used to love running but these days my shins do not so I don't go for long runs anymore 30 minutes top plus I much prefer circuit style training, thats what keeps me interested and motivated. Go try out all sorts of stuff and find the one thing that you can't wait to go try again this way you won't get bored and fed up and decide to quit!

Relax

Lastly guys RELAX!! Don't constantly think your doing well and you need to loose weight and if only you were smaller you would be happier...What you need to do is relax and not stress over things to much if you think your over weight and unfit its more likely you will be but if you think tell yourself your getting fitter and healthier each day and you will loosed wight thats whats going to happen promise! Don't let bad thoughts be the thing that un-motivate you, if you want something done you have to go do it yourself and then you can reap the rewards! 

Here are 5 things that motivate me:

1. How many calories I burn in a workout
2. How a workout makes me feel afterward
3. How my clothes fit me better 
4. Exercise make me feel a lot less stressed
5. I really enjoy it and if I don't exercise I feel like crap! 

Question:

How do you stay motivated?

Tuesday, 29 July 2014

July Reviews

Wow, so its nearly the end of July!!!! Nuts right???? I know we are all saying this but its crazy how fast the months are flying by, it only seemed like yesterday we were celebrating new year! 

Anyway enough about how my life is flashing before my eyes lets talk new products, well new to me but maybe not to you........ As always these products were sent to me for free to review so a big thank you to the following peeps for being so generous! The words and thoughts are my own and I would only ever be honest with you guys....luckily I only say yes to things I'm pretty sure I will like and you would like too!



The lovely peeps over at Vit-Hit sent me this yummy Dragon Fruit and Yuzu Immunitea drink to try and receiving it just after Glastonbury was the perfect time to try it, I was in definite need of some immune boosting thats for sure! I love the colour of this drink and it tasted just as good as it looks plus it is free from preservatives and contains no added sugar which is a big thumbs up for me. Immunitea also contains some great immune boosting ingredients like Echinacea, Zinc and Ceylon Tea as well as being packed full of vitamins to help fight those summer colds! I would definitely buy this drink again as I found it nice an refreshing and at only 35 calories for the whole drink its not bad on the waste line : )

You can check out Vit-Hit on Twitter and Facebook



I got to try some more drinks this month from the lovely guys at BerryWhite. They sent me two to try which were Pomegranate and Blueberry and Cranberry and Guava. I really enjoyed both of these drinks my favourite was the Pomegranate but I would happily drink either again. These organic certified drinks don't contain any added sugar or preservatives and are made from super fruits, known fruits and healthy extracts which taste fab! Another great thing about BerryWhite I have to mention is they give 10% to charity so not only do you get a delicious drink you get to help out a charity also..bonus! Fancy trying them out? Check out your local Waitrose that are now stocking BerryWhite nationwide!

Want to know more? Check them out on Facebook and Twitter 



Lastly I have these awesome linseed blends from Helen's to share with you. I was kindly sent two types to try out the Linseed Crunch with cranberry and almond and the Seeds for Cereal milled linseeds with sesame, blueberry and cranberry.  Made by Helen O'dowd a qualified nutritionist and food scientist they are packed full of healthy goodness for all the family to enjoy.


I can't fault either of these they are both so tasty! I have been enjoying both as toppings above I had a mix of both on top of some chopped fruit and cottage cheese which was glorious : )


If I had to choose a favourite it would be the linseed crunch, its quite different to anything I usually have as a topping plus you could easily eat this alone with some almond milk as a yummy filling breakfast....need to try that!


To round up if you like linseeds milled or otherwise these are a must try and at £2.79 a pack they don't break the bank like some brands! I would highly recommend giving these a go especially if like me your a sucker for smoothie toppings, these work perfectly! 

To find out more check out Foods by Helen on Twitter

There we have it July's reviews, thanks again to everyone involved in sending me these products to try out its been a pleasure! 

Question:

Have you tied any of the above, what did you think?

Monday, 28 July 2014

Urban Fruit Giveaway Winners!!

Happy Monday especially if your one of these five winners of my Urban Fruit Giveaway!!!


Emma Walters
Emma Tumelty
Heather Jones
Helen Hickman
Hayley McKenzie-Sealy

Can you all of you lovely ladies email me (tamzin_sparkles@hotmail.co.uk) your address details so I can get your yummy prizes sent out! 



Saturday, 26 July 2014

Recipe: Vegan Cherry and Cashew Smoothie in a Bowl

Happy Saturday!!!
The sun is shining, I was up early to workout with my Skype client and I had the most delicious cherry and cashew smoothie for breakfast....safe to say my day started well : )

I haven't eaten a smoothie for a while and after a sweaty morning workout in this heat its long I could think about having for breakfast! 


Cherry and Cashew Smoothie

Blend:

1 banana
1 cup frozen cherries
1/2 cup crushed ice
1 heaped Tbsp cashew butter
1 cup spinach
3/4 cup water
optional - 1 pack of stevia


When I eat my smoothies from a bowl it has to have a topping, the whole point of eating it from a bowl in my opinion, and today's was a sprinkling of this crunchy linseed blend I was sent for review (com in soon!).....delicious!


This for me is a perfect summer breakfast and its very filling to keep you going till lunch. I shall be getting back to my smoothie ways I'm sure after this bowl of yumminess! 

Question:

Whats your favourite summer breakfast?

Thursday, 24 July 2014

Drinking, Eating, Walking

Hello, how are we? I'm great, today has been fab so far! With no liens till this afternoon I was able to get up and enjoy a leisurely coffee before getting a great workout in. I started with a home arms and abs workout followed by a long power walk along the seafront in the glorious sunshine, a perfect start to the day : )

I have been drinking, eating and doing lots of walking so I thought I would share with you some of my favourite pictures of just that.....


I'm still loving my cold coffee frappes, these are perfect for a cool pick me up once the weather heats up later in the day when hot drinks are just un-appealing to me


I am enjoying one hot coffee first thing though, especially when made fresh with a little coconut sugar Mmmmmmmm! This, after a hot water and lemon, starts me up for the day...I do love my coffee! 


I ate this bowl of super sweet strawberries topped with cottage cheese and cinnamon for a light lunch the other day, it went down a treat!


I actually ate a similar meal for breakfast today after my workout. I chopped up a mango and apple and topped with cottage cheese and some Helen's linseed blends...review coming soon!


I have been eating this quite a lot right now...just eggs and mushrooms cooked in a little coconut oil and served with cucumber, love this combo : )


I made chickpea and cauliflower curry the other night for me and Dale, I actually made a massive pot which has been portioned out for the week, its on the menu tonight again but I love curry thats eaten after the day it was cooked the flavour just gets better!


We have been taking Dale's sisters dog out at least once a week for a walk to help out, this is a joy for me as I am totally in love with her dog he is the best and its so much fun spending time with the little bruiser! 


I am still doing my daily power walks, my back if you didn't know has been misbehaving so walking is my only real source of exercise (other then the arm/ab workout I did today) right now until its sorted. Its very annoying as I really want to do other stuff but I will be patient and continue to walk for at least 1hr a day while it heals...

So thats what I have been enjoying this week, I hope your having a good week and your looking forward to the weekend, only one more day!! 

Question:

Favourite drink, food and exercise of the week so far?

Wednesday, 23 July 2014

Workout Wednesday: Full Body Workout Featuring The Loxley Sports Suspension Trainer

Hello and happy hump day! Being Wednesday it can only mean one thing....Workout Wednesday time! I have a special edition today featuring some new kit from the new up and coming sports brand Loxley Sports


A few weeks ago I was contacted by the lovely peeps at Loxley Sports and asked if I would be interested in trying out their suspension trainer....um YES!!! 

The Loxley suspension trainer is used for a total body workout pretty much anywhere! It can be used to strengthen your entire body plus every exercise performed on it strengthens your core at the same time bonus!! The suspensions trainer can be used to gain muscle, firm up your entire body plus its heat for fat burning...basically you need one in your life ok? 


The suspension trainer has a door anchor so you can use it at home or on holiday inside but its just as easy to use outside like me and Dale did last night on the seafront clipped to some workout bars. It comes in a mesh carry bag perfect for keeping it safe as well as a mini guide including 5 foundation exercise to help you get started.

I actually have a TRX which is the same but another brand so I know how to use this fab piece of kit already and I have to say for £44.95 its a total bargain! There are loads of exercises on You Tube if your stuck for ideas on how to use one plus I think its good to watch someone using the trainer so you get the right form if your not lucky enough to  have a personal trainer to help. 

Below is a full body workout using the suspension trainer, all of the exercises can be found on You Tube, Google or Pinterest if your unsure how to do them. When performing any exercise on a suspension trainer you need to remember to keep your core tight and back straight. Ok lets get sweaty!!


Loxley Suspension Trainer Full Body Workout

Warm Up

Star Jumps - 30s 
Mountain Climbers - 30s
Pulse Squats - 30s

x3

Legs

Squat x 15
Pistol Squat x 15 e/s
Twist and Lunge x 15 e/s
Jump Squat x 15

x 2

Arms

Bicep Curl x 15
Tricep Press x 15
Back Row x 15
Chest Press x 15

Bum/Abs

Plank x 1 min
Hip Raise x 15
Crunch x 15
Mountain Climbers x 15 e/s

x 2

And there we have it a full body blast which will challenge anyone!! I really can't big this piece of kit up enough if you love exercise and love a challenge you should invest in one of these you won't regret it. 

Question:

Have you tried using a suspension trainer before, what did you think?

Tuesday, 22 July 2014

Recipe: Vegan/Paleo Banana, Blueberry and Black Currant Loaf

Hey Tuesday readers how's it going? My day has been pretty busy so far but I did have time to bake which has made me very happy. I mentioned yesterday I would be back today to share a new recipe with you and here I am as promised. This recipe also features some yummy Urban Fruit blueberries and black currents which have worked so well in this recipe, if you like banana bread then this is for you especially if you follow a Vegan or Paleo diet : )

Vegan/Paleo Banana, Blueberry and Black Currant Loaf


Ingredients:

1 cup coconut flour
3 over ripe bananas
4 medium eggs - replace with chia eggs to make vegan
5 Tbsp coconut nectar
6 Tbsp coconut oil
1 Tbsp vanilla extract
1 pack Urban Fruit Blueberry + Black Currants
1/2 tsp baking soda
1/4 tsp salt
2 Tbsp mixed seeds


Method:

Preheat your oven to 180, line a loaf tin with parchment paper, I spray mine first so the paper sticks. 

In a large mixing bowl add the bananas and mash them up.

Add the eggs, vanilla, coconut nectar, coconut oil, blueberries and black currants and mix again.

Using a sieve add the coconut flour, salt and baking soda.

Stir the mixture until completely combined, pour into loaf tin.

Smooth the top then sprinkle with chosen seeds, gently push the seeds into the top of the loaf.

Bake for 45-1hr.

I took my loaf out after 49 minutes so I would check after 45 minutes. A skewer should come out clean when you test the loaf. 

Cool and enjoy!


Well what can I say this has turned out perfectly, its moist and fruity just what I wanted. I'm pretty sure Dale is gonna love this too, I hope anyway! I do love using coconut flour, the cakes always come out quite dense but I like that, you just have to make sure there is enough liquid in the mix as the coconut flour soaks it up! Luckily this cake has lots so works perfectly : )

Don't forget to enter my Urban Fruit Giveaway you could get your hands on some of these delicious blueberry and black currents!

Question:

Favourite Banana Bread add ins?

I love fruit but I'm pretty sure this loaf would work very well with chocolate! Next on the make list me thinks!