EVOLUTION FITNESS BLOG

TIME TO MAKE A CHANGE?

Christmas cracker!

So it’s fast approaching the festive season, works parties, family get together and nights out with friends!

All you can eat buffets, happy hour and continuing to party on  “after hours ” takes its toll on your otherwise healthy routine. Your clothes feel like you’ve shrunk them in the wash, your skin looks like you’ve had a reaction to new face cream and your mood is on a serious come down from all of the bad food choices.

So…..let’s get things in place to ensure you survive the festive season.

Christmas is all about doing everything in excess. Eating, drinking, more eating and more drinking. Let’s be realistic though no one wants to welcome in the new year looking like they are wearing a padded santa out fit or like they ate everything served up and left nothing on the buffet table.

So how about using some if not all of these strategies to make sure you don’t overindulge and undo all of your hard work this year !

• Replace every other drink with a soft drink. This won’t only save on calories and a hangover but also any drunken mishaps/embarrassing moments along the way !!

• Eat some healthy foods (nuts, fruit, veg,) before attending the celebrations to make sure you are not starving on arrival, or making other guests think the only thing you came for was the food when you get into a fracas trying to be first to the buffet table.

• Drink red wine….. your body can burn the calories and it contains resveratrol which in fact mimics exercise in the body ! House spirits and cocktails are empty calories have no benefit on nutrition or health on your body so choose wisely !

• Select all lean meat cuts, pile your plate as high as a house with vegetables…. got to love a plate loaded with brussel sprouts even if the person next to you won’t thank you for it !

• If you have friends and family that love to dish the chocolates out bring your own dark chocolate, great for your health a heart healthy too !! Plus contains less sugar so no sugar crash and as an added bonus it’s a lot harder to over indulge with it too.

• Why not try this sticky pudding recipe and take along with you !!

INGREDIENTS

75g dates, stoned and chopped
75g butter, softened, plus extra for greasing
50g light brown soft sugar

50g light brown soft sugar
2 eggs
1 tsp vanilla extract
140g self-raising flour
1 tsp baking powder
For the sauce
150ml double cream
75g light brown soft sugar
25g butter

METHOD

Put the dates in a small saucepan and pour over 75ml water. Bring to a simmer and cook for 3-4 mins until the dates are mushy and have absorbed the water. Gently stir to blend.
Heat the oven to 180C/160C fan/gas 4. Grease and line the bases of 4 x 150ml pudding moulds. Cream the butter and sugar with an electric whisk until pale and fluffy. Gradually add the eggs and vanilla, then fold in the flour and baking powder. Mix in the blended date purée and divide between the moulds. Transfer to a roasting tin and pour enough boiling water in to reach halfway up the moulds. Cover the tin with foil and cook for 25 mins until risen and firm to the touch.
Meanwhile, make the sauce. Pour half the cream and all the sugar and butter into a small, heavy-bottomed pan. Heat gently until sugar has dissolved, stirring often. Turn up the heat and bubble for 3-4 mins until the sauce is glossy and thick, then stir in the remaining cream. Re-heat the sauce when the puddings are cooked and serve poured on top.

REMEMBER …… you can be the Christmas cracker or the Christmas pudding ….. the choice is yours !!

Mind over matter!?

Mind over matter!

After years of bad life choices and yo yo dieting my body kind of just said “I give up”! I had suffered depression and low mood for many years and it had gradually escalated into anxiety and panic disorders. I was diagnosed with mental health issues in 2013 not long after having my third child. I remember calling my husband and trying to say the words ” mental health issues” …. Thinking he would love me less or leave, but he didn’t his reply was phenomenal, “it’s mental health issues that’s all you’re not mental” that’s when everything changed, if the person who knew me best could still love me after that diagnosis anyone could and if they didn’t then do you know what that was their loss. I set about making changes and trying to rebuild the person I used to be and find different layers of myself I had forgotten about. I didn’t want to fix myself anymore I knew I needed to just become the person I was actually meant to be, not reinvent myself just grow myself ….

I decided by looking at cutting out the processed foods, working out and spending quality time with my family as a whole and individually too. The change after just 4 weeks was unreal, the foods were making me feel like I was absorbing every single nutrient, like my mind, body and soul were working totally in sync with one another. Fitness was the biggest challenge I had, I always said ” I used to run for county and district” or ” I do loads of DVDs at home ” yes I did ……. 10-15 years prior……. As an early 20 something year old with no commitments, children, husband or high pressured job. Little did I know what would happen by just asking for help….

I was offered an exercise referral by the gps but didn’t take it and just signed up to a local gym. I loved it. I told myself if I can do this for a month then my habits will of changed, and they did …. Massively, I fell in love with being obsessed with fitness and 3 years on I’m now qualified to run various fitness sessions, Elite personal trainer, studying to become a GP referral specialist and Obesity and diabetics specialist practitioner and also in training to become a freelance tutor and assessor for others coming through into the fabulous world of fitness! I really am glad I spoke out to those who love me and went to get advice and some fantastic support because I can honestly say if I had of waited another day I dont think I would of had the courage to go.

If you are sat reading this and can relate the best advice I can give is speak to someone and see for yourself where looking after your body, mind AND soul can take you !! It’s a beautiful journey that’s all I can promise ! Sarah xxx

 

Nutrition – please try me ….. recipe

MANGO COCONUT AND LIME SMOOTHIE

  • 1 mango
  • 1/4 can coconut milk
  • 250-500ml almond milk (unsweetened)
  • 1 lime
  1. remove skin from the mango and take flesh off of the stone. Pop in blender with coconut milk and almond milk
  2. slice lime in half and squeeze one half’s juice into blender.
  3. blend and add more lime from remaining half as required.
  4. ENJOY.

 

Evolution Fitness-a little bit about how we got started!

Sarah’s story ( owner at Evolution Fitness)

After years of battling with my own weight and fitness levels I decided to do something about it……. Little did I know what the outcome would be and what an amazing journey its been.

Having lost over 7 stone and 5 dress sizes I felt my fitness level had never increased other than the occasional running sessions, and decided this would be my next chapter in ensuring my three children and husband had their mother/wife around for years to come.

As time went on I realised that increasing my fitness level was not only making me healthier inside and out but was also helping in improving my confidence, posture, energy levels and most importantly removing the low times I was feeling on a regular basis. I could not remember the last time I felt this positive and believed in myself and what I was doing.

I decided I wanted to scream from the rooftops about how much fitness and healthy/clean eating can change you even after years of not necessarily making the best food choices.

I qualified early 2014 as a level 2 fitness Instructor, level 3 Personal trainer also qualifying in teaching Kettlebells, Circuits,Spinning,Pt pad work (boxing) and Suspension training, I have also gone on to become a Weightloss Specialist and Corrective Exercise Specialist. Currently I am studying level 3 Exercise Referral Specialist, Level 4 Exercise and Nutritional Interventions for Obesity and Diabetes, and finally Advanced Clinical Weightloss Practitioner – the learning is endless, but oh how I’m  enjoying it and itching to educate more people.

My aim is to take this friendly, warm and caring business into every home in the North East …

**UPDATE**…. after a whirlwind of a year  2013/2014 we are expanding ……. the company has gone from one person running classes in various community rooms to 6 staff working mainly from our amazing unit in Throckley (Newcastle upon Tyne) and a few classes still remaining in the brilliant West Denton Association Dance Studio to allow for more classes ! We have Clare Peet, Clare Anderson, Lucy Phillips and Sam Howe – our amazing instructors running our fabulous classes and the lovely Maria who heads up everything Marketing/Promoting/staffing/administration…… a lady of many talents, just pop along to one of the classes or call 07969 962404 for more info !

Transform your shape in 7 easy steps!

1- If you don’t snooze – You wont lose ……the majority of people just aren’t getting enough shut eye. One of the most important things to get right to aid weight loss and muscular development is ensuring you get enough sleep its where your body repairs and recovers. Feeling tired? As your body becomes fatigued and reduces its efficiency at burning fat you wont be seeing the best results from training.

2- Great posture is an immediate way to improve greatly the way you look AND your shape…. top tip …. stand up or sit up straight and draw belly button in – this will immediately add height and actually remove weight from your appearance. Pulling shoulder blades down and back will not only make your bust (sorry boys) have a couple inches lift but will increase your confidence and leave you feeling energised.

3- You don’t need a gym membership to exercise, 20 mins a day can help you lose weight and inches – we will be starting a walking/running club soon free of charge for anyone who feels they would like to get out in the fresh air and blow the cobwebs away – walking can increase metabolism and circulation in a short period of time. Contact sarah@evo-fitness.co.uk for more info

4- Before resting your weary head at night take 3-5 minutes to stretch tired achy muscles, hip flexors ( front of hips) hamstrings, chest and neck. tight muscles can effect how you look and feel. Stretching will encourage lovely long lean muscles AND improve the quality of your sleep.

5- Drink yourself slim – if you are dehydrated it will actively encourage water retention and subsequently results in bloating which can leave you feeling lethargic, puffy and swollen. Ensure you are drinking plenty of filtered water steadily throughout the day ( no fizzy, alcoholic or caffeine filled drinks)

6- take 5 minutes out of your day, away from work, home, kids etc to allow you to clear the cobwebs and press the reset button. Go for a walk or just take 5 to sit in a quiet corner close your eyes and think happy!

7- There is nothing fishy about this one. Increasing your intake of omega 3 is a quick way of looking and feeling amazing, great for hair, skin, energy and just about every function of our bodies its a natural anti-inflammatory that will help remove unwanted weight and leave you feeling full of vitality.