fitnesssamj@outlook.com


3-minute blast

Perfect way to end a session A 3-minute blast – simple exercises that will make you work hard but for only three minutes.  It’s also a perfect blast for when fitting in any kind of exercise seems impossible! Read through the feature to make sure you understand any variations, watch […]


What to eat and why

I thought this article was really useful, not only does it show you visually what a healthy weekly meal plan looks like, it tells you why (by legit nutritionists) and it doesn’t require hours of meal prep. With the party season soon upon us, this plan could be a good […]


Core challenge

We all need to keep our core strong, as it sounds – it’s the core of our body, like a trunk for a tree, and if it becomes weak it causes all sort of problems with our posture and ability to carry out everyday tasks. Here’s a great addition to […]


80/20

The rule you hear is 80% diet and 20% exercise to lose weight, but is that right? Well yes cutting out unhealthy options will ensure you are able to lose some of those pounds – but it’s a battle. By adding in exercise you can rev up your metabolism and […]


Squat

Squats are a girls best friend! Not only will they get you that toned bum, they can help you lose weight (because as you probably know strength training boosts your fat burning potential) and did you know they can help you run faster, and generally help in everyday life. One […]


30 days of Tabata

Four weeks of Tabata training….. If you like your workouts short, but aren’t sure how to change it or progress it, then this 30 day challenge is for you! Enjoy! Just remember to pace yourself if you haven’t trained like this before.


Ab aids

There are so many TV ads promoting various aids to get you the dream six-pack. Most of the time I laugh at them, but I guess people are buying these things….believing that the super-toned person on TV really does use that piece of kit. Maybe they did – for filming, […]


Cutting calories

Calories are not created equal, the nutritional value of a chocolate bar, sugar-laden latte or bag of crisps, will not do anything good for your body but eating the same amount of calories in eggs, wholegrain toast, spinach or avocado and tomatoes, will offer you protein, fibre and carbohydrate – […]


Circuits

Here’s a great circuit for anyone, it’s based on the idea of getting hiking ready….for those who are only used to gym or flat terrain. Why not give it a try, just to vary your own workout – or set yourself a goal to train towards a real hike.


Reach your goal

Reaching your goal, whatever it may be, can seem impossible at times. This article has some great tips and inspiration from people who set their goals and met them. Everyone has a different method, finding one (or a few) that work for you will help you stay on track until […]


12 week taster

Here’s a taster of something from my 12-week programme, why not try it this week as part of your usual routine and if you’d like to see more. you can sign up here. Upper body: Beginner: 8-12 repetition. Intermediate: 12-16 reps. Advanced: 16-20 reps. Rest 30-45 secs and repeat another […]


Teaching & Learning

I taught my first structured classes this week, seeing my name on the timetable was exciting, but what if I wasn’t any good in a class situation? Everyone gets nervous their first time at anything……so I expected to feel anxious, I didn’t expect to feel so excited! And I really […]


Autumn is here

I think that summer is still here – it’s just hiding a bit more, I don’t mind Autumn, but it does mean we naturally do less outside or perhaps need to push ourselves a little more to keep active. If you’re struggling with motivation, why not sign up to my […]


12 weeks…..

It’s 12 weeks until the Christmas party season kicks off! Why do I know that? Well, I have been busy working on a new project – my 12 week exercise programme, to get you ready for the festive season. Over the 12 weeks I will send out exercise plans, suggestions […]


Breakfast time

Breakfast is my favourite meal of the day, I even have it for dinner sometimes. But, if you’ve had a big night out, skipping breakfast means you can undo some of the over-eating of the night before doesnt it? No! Usually what happens is you end up making unhealthy choices […]


Post-baby habits

Every mum I know will relate to some (if not all) of these points. Trying to get back into your pre-pregnancy jeans can seem like an impossible task when you’re sleep deprived, rushing from one feed, nappy change or appointment. But, it takes 9 months and lot of work for […]


Weight loss commandments

Planning and preparation is part of the process to ensure you reach your healthy weight. Sometimes you need to follow a few guidelines to get you there – have a look at these tips, all make sense and could be handy reminders for when you’re struggling to stick with it.


Fat-busting Tabata

Tabata workouts are quick, simple but very effective. Here’s a few ideas that may surprise you! The bike, treadmill or swimming can work if you are at the gym, but so can high knees, mountain climbers or box jumping (or step) and they can be done at home. Mix it […]


Lean tips

Who doesn’t love a list? Here’s one that has some very useful tips to keep you lean. Obvious some may be, but are you actually following them? Some more tricky than others (no. 10 for example), but most of them can be added in to your everyday life and it’s […]


What a day

After completing another challenge, I am yet again looking for my next one! Though I am taking some time out… I took part in the Mighty Hike and I would highly recommend trying one of the 10 walks around the UK going on this year. Or next year. We walked 26 […]


Try this 30-day challenge, adding in some weights (and cans from the cupboard will do) can make even a short workout valuable. Give it a try. Remember to work at your pace and progress as you feel ready, don’t over do it! Enjoy!


Strength moves

How about hitting the gym for a quick weight session, it could help you lose fat and gain strength, that means lean muscle – which looks good on the outside and means you carry less fat on the inside. Start off slowly and build up as your strength increases. Take […]


Unusual weight loss tips

I came across this article, while I am not sure all the tips will help your weight loss, it might help you feel happier and take a balanced approach to your diet plan. Worth a read and a think…… All in moderation I think is the best message this piece […]


Sabotage!

If you don’t feel like you’re achieving those fitness goals, it could be that something away from the gym that is hurting your progress. If you are following your plan, your form is good, and you are mixing it up enough to keep your body guessing, then maybe you need […]


Summer holiday workout

If you’re planning a spring/summer break soon – try this video for some inspiration.  As with all workouts, warm up and cool down, and only work at your own level – change exercises if the ones suggested are too hard you right now, or hurt you. Feeling sore the day […]


Fitness motivation

Working out can be hard – even for the most committed! There will always be a day when you want to skip the gym – sometimes that’s not such a bad thing, rest and recovering is important, but so is staying on track with your goals. To keep motivated you […]


Workout nutrition

For people into serious training the nutrition element is really important, this article talks you through, pre, during and post workout nutrition, including supplements.  While supplements might not be something you’re interested in, the article gives a good explanation of what your body needs and the reason why. At the […]


What is a portion?

Counting calories was always seen as the key for managing a healthy balanced diet, but like all health and fitness news, something else always comes along to change our thinking. Portion control now being used as the way to keep your meals and snacks under control. Ultimately it’s what works […]


Cardio complete in 30 mins

No equipment or gym membership needed. Why not get outside in the sunshine (take water), maybe get some friends along, set a stopwatch and off you go! Less than 30 minutes and you’ll have done your cardio for the day. Repeat 3 times this week (more if you can). Adapt […]


Non-diet diet tips

Sounds good…. Sometimes concentrating too much on what you’re not having makes it even harder, so how about living a healthier lifestyle, improving fitness, losing weight or just improving your general mood as a by product of a few tips that make you feel good? Try these tips and see […]


Tabata session

Just 20 minutes is all you need for this workout. If you can’t complete all these exercises change them to something similar – just keep moving in the work period and rest when you’ve completed them. Try to complete it 2-3 times this week. Enjoy!


Skipping meals

The body needs fuel for energy – the source is food. If you skip a meal it means you have less energy and the body has to start relying on sources already within itself. Doesn’t sound too bad, but this video shows what happens the longer you go without food. […]


Protein inspiration

You know you need to eat more lean protein and why….. But sometimes while also trying to lose weight, you get stuck in a rut of eggs, eggs and more eggs – well yes they are a great source, easy, versatile and portable but here are some suggestions to inspire […]


All in a days walk

We have started training for our marathon walk, we initially planned a 14 mile walk on the North Downs, and as Sunday was such a beautiful day we thought our walk would be amazing. Thankfully we all have good humour and a sense of the ridiculous….. As we uttered the […]


What’s the difference?

If you’re unsure of what counts as circuits and intervals or you’ve never heard about pyramid training methods, this simple guide can help you create your own short exercise routine – which can be done anywhere. If you’re stuck for exercise ideas – try theses: Cardio: skipping (with or without […]


Carb myths

This article (a long read) highlights many of the myths around carbs, explaining why they are myths. Carbs are a macronutrient – one of the building blocks to a healthy diet, the unhealthy aspects are – processed, sugar-laden, nutrient void carbs that we eat as ‘treats’. There is a big […]


GOAL!

So when you’ve hit your fitness/weight goal – what happens? It’s hard to know how to maintain – you’ve spent so long trying to achieve the goal, to finally make it (or at least this goal), you need to learn what to do next – this article keeps it simple […]


Eating post workout

So you hit the gym for an hour, worked hard, and you’re really hungry, but haven’t planned ahead…… You’ve probably made at least one of these mistakes, as highlighted by Women’s Health. . Eating a pre-planned snack or meal (depending on the time of your session) is key, you need […]


Time out

There are times when a work out should be put off or a different work out tried instead of the usual hard session. If you’re unwell, exhausted from lack of sleep or injured, then you need to take some time out – working your body hard in any of these […]


Fat loss blunders

I came across this article, yes another one telling us where we go wrong when trying to lose the fat – but it also includes useful suggestions about how to avoid those pitfalls. Simple, useful advice, some of it is obvious, but sometimes the most obvious solutions are the ones […]


Progression

If you’ve been near a gym, you will have heard about progression, if you had a programme written for you or have had personal training you’ll also have heard about progressive overload.  Terms which could seem terrifying if you think that means you’re suddenly going to be lifting seriously heavy […]


Counting macros

If you are interested in nutrition and want to take your healthy eating to another level, then you may have looked into macronutrients – the building blocks of any healthy diet. Counting macros can be complicated, so most people end up focusing on protein (they help repair and build muscle), […]


Not just about abs

Most of us know we need to work our abs or more precisely our core. Abdominal muscles aren’t just to make us look great, they are part of our core – which as it sounds – is the core of our body, think about a tree – the trunk has […]


Weight loss blocks

Easter is over, the eggs have been eaten. Now you’re getting back to your healthy lifestyle, but if that seems harder than usual – or Easter was a good excuse to let go because the plan wasn’t working, have a look at these tips. Some are obvious and well documented, […]


Bounce back after a break

Or maybe you have been injured, unwell or just overtrained and needed some rest. Recovery is key to build and repair muscles and to ensure you are ready for the next hard work out If you’re just recovering from a hard work out – you can keep active even on […]


Diet sabotage

We all have those days when healthy eating goes awry. One meal or one day of unhealthy eating isn’t going to sabotage all your good work – unless you let it. However, you might be sabotaging it without realising, a food diary can help you get back to your healthy […]


Working effectively

We are constantly being told in our day-to-day lives to work efficiently, at home and at work the need to achieve more in less time can be stressful – but sometimes means we are more efficient. Take that into your fitness routine and use these tips to help you be […]


Easter holidays

It’s another time of year when meeting up with friends and families usually revolves around eating and drinking more than you would usually. As with Christmas, I think people should enjoy the few days when (for some) they are not working and able to relax, have fun and over indulge. […]


Beginners strength training

Ladies, still scared weight training will make you bulky? Weights won’t do that, but if you’re still not convinced, this article might help you see the benefit of strength training using your own body weight – includes a routine for you to try out. Give it a go. Creating a […]


Eat your fibre

With so many diets on offer and advice, you may find it hard to know what you need to eat, when, how much is enough or too much. Eating a balanced healthy diet ensures your body can work efficiently – fibre plays an important role (as explained here), so make […]


Spartacus workout

Here’s something to challenge you for this week. !0 exercises – 1 minute each, with minimal rest. If you can’t do these (because you haven’t got free weights), adapt it to suit you – just remember to work the full body – legs, back, chest, arms, abs. Pick two exercises […]


Gym shy

If you’re just starting out, have been away for a while or maybe just moved – going to a new gym can be intimidating. Or maybe, you just hate the idea of them! But you don’t need to worry – most people are too busy focusing on themselves to notice what […]


Cardio calamities

If you’re spending hours on end in the gym or pounding the pavement, yet you still don’t seem to have reached your goal, maybe you’re making some of these mistakes. Not fuelling up – getting up and out there is a great way to start the day and to make […]


Couldn’t resist a challenge

After completing my walking challenge last year (and however many others I also took part in), I decided not to do any more for a wile…..Until this week,  I have once again found myself excited to try yet another challenge. A group of us are taking part in the MacMillan […]


Perception

I read this article which made me chuckle, I am pleased to know I am not the only fitness trainer who surprises people with my food choices sometimes…. And I agree with this feature. I have noticed how people confide in me with their daily eating habits or look at […]


What’s a diet meal?

There isn’t one, a good healthy diet includes everything you need – all your macronutrients in each meal/snack. Some people like calorie counting,, but others prefer portion control, which is hard to learn, but once you can visualise what the correct amount of food is (which will take a while […]