Marathon training Oct 2013

Hi everyone, apologies for not posting for ages, I had my broadband changed so was without WiFi for what seemed like forever.

Since my last blog I completed the Great North 5km with a client in 36 mins - a new PB for her and The Great North Run (13.1 miles or 21km if you prefer) in 2.16.50 which is 10 seconds faster than I had hoped for.

Since then I have purchased a Garmin running watch since my phone battery isn't great for long runs. The garmin works perfectly and has a huge battery life which is great, I certainly can't blame the tools for a bad run anymore!

I'm off to give it a proper test at my first ever Parkrun in Gateshead or Newcastle on Saturday morning which I am really looking forward to doing. Hopefully I can beat my 5km PB of 28.50 but if not I would hope for sub 32 minutes which is my average 5km time.

Since the GNR I have been doing shorter runs with my running clients as a few of them have decided to do the GNR next year. I downloaded a "beginner" marathon training plan to work on and I start with cross training on Sunday. It's a 16 week plan which takes me up to 20 miles. Everyone I know that has completed a marathon say that 20 miles in training is enough (my knowledge seems to stop at 14 miles as that's the furthest I've ever been). I'm sure I will find out as time passes.

After the 16 weeks is up I will still have 2 months until the EMF marathon so I might attempt to increase my pace over long distance in this time but it will depend on how the training plan goes. For cross training I will be doing some strength and conditioning with some weights and some hill training or speed training depending on time.

I'm looking forward to getting started on this and seeing how different distances will change my fitness and body composition!

I will update again soon and keep you all in the loop. In the meantime if anyone reading this is a runner (marathoner or not) and you have anything you would like to share then please do comment on this blog!

Thank you for taking the time to read this update, I hope you enjoy following my journey. If you would like any information on my fitness business then visit my website - www.bx3pt.moonfruit.com, find me on Facebook by searching Bx3 Personal Training or "follow me" on twitter @Bx3_PT.

Come back soon for more updates!

Find your fitness, my story.

Hi everyone, I hope this blog finds you well.

Today I want to discuss fitness and exercise as well as my personal story.

At school I was never a sporty person, I hated P.E in any shape or form and sports day was my nightmare. I wasn't much good at running even though I was told that I had "the legs" for it. Didn't have much hand eye co-ordination so ball games were a big no and I didn't feel that the teachers liked me much. It seemed that if you weren't naturally gifted then you didn't get any help (I was NOT naturally gifted!).

It seems silly to think that I didn't do any exercise at all from the age of 17 - 20 between when I left school and starting my Degree, all because I felt that I would be laughed at in gyms and stared at when running ect.

However, I started running whilst taking part in a 4 mile fun run, I thought it would be easy, that 4 miles isn't far and that I would be finished in about 35 minutes! How wrong was I. It took me 54 minutes with a mixture of running, jogging and walking and I was over taken by children no older than 5 (Cringe)! I've improved a lot since then I'm pleased to say but it took me a lot of effort to overcome my bad attitude towards exercise which I gained at school.

Personally I can't stand working out in the gym, I find it boring and repetitive. I love running since gaining some confidence and self belief by running with others and not letting myself quit. I also do a few home weight sessions (no longer than 20 minutes) using some fitness equipment and body weight which I don't find boring.

There is so much choice and variety when it comes to exercise which doesn't limit you to being in the gym. Workout in the home or outdoors to mix things up or join different fitness classes.

Since becoming a Personal Trainer I have discovered many different ways to exercise and have regular clients who told me at the start that they didn't like any form of exercise. They have tried lots of things, some which didn't suit and some which did. The persistence to keep going and trying new things is the key to successfully finding a type of exercise that you like, I call it "finding your fitness". Be sure to change your routine every 4 - 6 weeks to prevent the body from becoming bored and hitting a plateau or even regressing for example add a class into a gym program or add a speed session into a long distance running program.

No matter what your mindset towards exercise is or how long it will take to actually enjoy exercise I can promise that it is worth it in the end. Keep persisting and keep pushing towards your overall fitness goal. You CAN achieve.

I hope you can relate to this blog, take something positive from it and maybe try something new. You never know .. You might like it!

Thank you for taking the time to read my blog, If you would like any information about my fitness business then visit my website www.bx3pt.moonfruit.com, Find me on Facebook by searching Bx3 Personal Training or Follow me on Twitter @Bx3_PT.

Motivation. Why did you start?

Hi everyone, todays blog is about motivation and remembering why you started.

I know all too well that approximately 70% of people will drop out of  an exercise plan or healthy eating plan within their first 6 weeks. This is a shame because it takes around 8 to 12 weeks to form a proper habit.

Getting bored or frustrated with exercise or sport is far too easy and a lot of people (including the old version of me) would just give up, especially when it gets tough to carry on or when you've had a bad training session. Let me tell you that it does get better and you will get stronger if you persist.

When you start an exercise program try to set some goals to achieve but make them small, reasonable and realistic. Nothing is worse than setting a very unrealistic goal then getting no where near it to destroy self confidence. Set time frames to go with the small goals so you can keep track of your progress too.

Most of all make sure you understand why you are doing it in the first place. Whether the reason is to improve your health, to lose weight or something else try to find your emotional connection with your goal and think of this when you get frustrated, it might just keep you going.

Stay grounded when setting goals and set up a small reward system for when you do achieve a goal. For example, one of my clients puts £1 into a jar for every workout she does and when she gets to a goal she uses that money to buy herself a treat.

I hope you can take something positive from this and can apply it to your personal situation.

I hope you have enjoyed my blog and thank you for reading.

If you would like any information about my fitness business then visit my website www.bx3pt.moonfruit.com, find me on Facebook by searching Bx3 Personal Training or follow me on Twitter @Bx3_PT.

Come back soon for more updates!

Everything in moderation

Hi Everyone.

Firstly I would like to thank you for the amazing support of my last two blog entries! It is lovely to know that people are reading and enjoying what I have to say.

Today's blog is about my way of training and eating - Everything in MODERATION!

I am not now and never have been the kind of trainer to tell a client what they can't eat, I do believe the strategy of cutting out EVERYTHING bad works for some people but for me personally and quite a lot of my clients it would never work.

I know quite a few people who have followed the 'No Carbohydrate' diet and yes, it worked for a while and I must admit that they looked really good BUT what happens after you have finished this diet and you get down to goal weight? Do you have to cut out Carbs forever to maintain your figure and keep losing? Or do you pile the weight back on again now you're allowed carbs? Neither of which sound like much fun to me.

I'm the kind of person that absolutely LOVES food!! I eat a tonne of food everyday (perhaps not an actual tonne), I don't count calories or fat / sugar content because I tend to eat REAL food. By 'real' food I mean fruit, vegetables, home made sauces, everything fresh. I do this because I can really keep an eye on what exactly I eat. Don't get me wrong I like a treat just as much as the next person, really sweet things like chocolate and jellies or take out like chinese or pizza BUT one bad meal won't damage your body if the rest of your diet is balanced and healthy just like one good meal won't make you healthy if the rest is junk. This is what I mean by moderation (a bit of everything).

Go and pick up a tin, jar or packet from your cupboard / freezer / fridge. Read the ingredients and tell me if you recognize ALL of them. I bet 90% of you can't identify at least 20% of what is in processed food because there are so many chemicals. PLEASE don't treat your body like a bin, It is the only one you have and it is supposed to last a lifetime!

The same applies to exercise. 3 - 5 varied workouts per week is great for a nice healthy lifestyle but who has the time to do this? Am I right? Keep in mind that a 'workout' does not have a specific duration. You can take 20 minutes out of your day in TWO 10 minute blocks and do some high intensity work, i'm sure even the busiest of people can find 20 minutes in 24 hours!

I balance my diet and exercise and make sure that my diet is working in favor of my exercise schedule (this is when you might want some advice from a Fitness Professional). It's really not as hard as you may think! Give moderation a go for a few weeks and see if your health improves. Add 3 workouts into your routine, even if they are only 20 minutes long. I'm sure you will be surprised with what you can achieve!

If you would like some help with planning meals with exercise or making an effective 20 minute workout suited to YOU then get in touch via any of my sites below OR please leave a comment on the bottom of this blog!

Thanks for reading!

If you would like any information about my Fitness Business then please visit my website www.bx3pt.moonfruit.com, Find me on Facebook by searching Bx3 Personal Training or Follow me on Twitter @Bx3_PT.

Check back tomorrow for my next update!

Anything abdominal

Hi everyone, todays blog is a short one about abdominals.

I have had a lot of clients coming to me for help with 'flattening' or toning their stomach. When I've asked what kind of exercises they have tried they usually reply with "I do lots of sit ups and other ab specific exercises". This is all well and good but I have had to explain where they have been going wrong and would like to share my views with you all. 

Firstly, take a look at your body - if you have fat over your abdominals the sit ups and crunches will be toning the muscles but not helping with the fat loss, so in theory you may have fantastic abs which are hidden, "a wash board with too much washing on it" as one of my friends describes it!! A little crude I know but hopefully you can laugh at that!! :-) 

I always say that you can't really target a certain area when trying to lose fat and change your body shape, for me it's all about full body exercises which are high intensity for fat loss. Not necessarily all cardiovascular either as some people may think. I like a good mixture of CV and Strength training for a good, effective workout. 

Secondly you are looking at your diet. Even if you do proper workouts 4 -5 times per week your body isn't likely to change much if your diet is high in sugary foods or foods drenched in saturated fats. My diet isn't 100% amazing all of the time, as a trainer I do eat healthily for the majority of the time but as a 23 year old woman I do like to have a treat now and again. Everything in moderation. 

I currently have lots of clients working specifically on diet and toning the stomach area and they are doing extremely well following my advice and program's, some of them are losing up to 3 inches per week off their stomach alone!! 

If you are seeking advice about how to get the perfect summer stomach then I hope this blog has helped a little. 

If you would like any more information about my fitness business or any of my packages and prices then please visit my website www.bx3pt.moonfruit.com, find me on Facebook by searching Bx3 Personal Training or follow me on Twitter @Bx3_PT.

Thank you for taking time to read my blog, check back soon for more updates! 

Marathon training August 2013

Hi everyone, im sorry for the lack of updates lately, I've been super busy running my business and helping clients get ready Great North Run!

I want to highlight the importance of being patient with your body and your fitness. People often easily under estimate how long it takes to make a big improvement to health and fitness especially if they are very unfit or are coming back from an injury. I hope you can take a positive from this blog to apply to yourself if you are in a similar situation.

My training recently took a big hit when my ability to run was stopped dead by my shin splint. I'm pleased to say that it has healed now and there is no pain *Touch wood*.

I have done a little bit of running lately and have covered 50 miles this month so im feeling a bit more normal now. I also try to do a small strength workout each day (5 times per week) which has helped me keep up my fitness level. I feel that it is all too easy to lose motivation and fitness over a small amount of time and I was out for nearly 4 weeks.

I noticed during one of my faster paced runs that I had to stop and walk for a minute to regain composure. Since I only went 5 miles I was pretty annoyed at this but the lesson I learnt was to be patient. As a trainer I tell my clients that fitness takes a long time to build and I now feel every bit of their frustrations!

Never mind, today is a different day so im going to try some speed work with a client later tonight and see how that goes. I will also be attempting a longer run on Saturday morning in the park, I hope for about 8 - 10 miles but we will see. Stay tuned and I will let you know how I get on.

Always persist,  the only thing that comes with giving up is regret and life is too short. Go out, train and get to your goals!

Thank you for taking time to read my blog.

For more information about my fitness business and the packages I offer go to my website www.bx3pt.moonfruit.com,  visit my Facebook page by searching Bx3 Personal Training or follow me on Twitter @Bx3_PT.

Come back for more soon!

Marathon training update 02/07/2013

Hi everyone, welcome to my newest Marathon Training update. I'm sorry that my updates have not been as regular as normal, I have been off running due to a chest infection.

My last update saw me resting my very painful shin on Tuesday. I was due to do a 5km on Wednesday and another on Thursday as well as a Harrier session but I came down with a chest infection which made running a real struggle. I decided to take three days off to try and recover.

I started again on Friday and did 1.5 miles, then took my dog for a walk / run for 2 miles. Although both sessions were gentle and easy (bar my dog trying to trip me up several times) it felt nice to be running again after 3 very long days off!!

I was too busy to do any personal running at the weekend but I did go for a few runs around the field with the dog and a ball, we covered around 5 miles in total for the 2 days.

Yesterday was the first day I really ran properly in a week so I was relieved to know that I had a 10km run to do with a client. We did 7.01 miles in total (I even had to add a lap of the car park as we were only on 6.89 miles!! I bet a few runners out there can relate to this OCD that I have picked up!).

Today (Tuesday 2nd) I have done 3.77 miles with a client and a 1.56 mile run / walk with Mollie (my dog). I am re-fueling now and will be doing 4 miles with another client later on down by the river followed by my own training at the Harriers - first time in a week so I'm sure it will be hard. That is today's plan but the Harrier session depends on whether my chest and legs hold out until then.

Thank you for taking the time to read my latest training blog, if you would like more information about my fitness business then please visit my website www.bx3pt.moonfruit.com, find and like my page on Facebook by searching Bx3 Personal Training or follow me on Twitter @Bx3_PT.

Pop back for more soon!

Marathon Training Updates 25/06/13

Hi everyone, thank you for your continued support on this blog, I love knowing that people are reading it and recommending it to others!

My last blog saw me waiting for my Harriers session on Thursday 20th, hoping that it would be hill or speed work. We did a warm up of 2.31 miles in 21 minutes and 8 seconds, fastest mile was 8'36 and slowest was 9'31 - both of which were faster than my usual pace which made my average 9'08 which i'm pleased with. We followed that by a sprint session which I found particularly hard and had to sit out of 2 laps due to nasty shin pain from the warm up, I still managed to do 1.84 miles of speed.

On Friday I did 2 lots of 5km with different clients, luckily it was the same route as they were within 15 minutes of each other. It was very humid and we were a little slower than usual which was to be expected but one of my clients only walked for 3 minutes out of 41 and was happy with her effort. I covered 7.08 miles in total.

I decided to have a rest day ready on Saturday ready for the Great North 10km on Sunday so I took my dog out for a few miles walking by the river and then up into the woods which we both enjoyed until the heavy rain made an appearance. (We both hate the rain!)

On Sunday I did the GN10km, my official chip time was 1 hour and 2 seconds to my disappointment I hadn't managed to break the 60 minute barrier BUT because I started my running app just before the start line 0.20 of a mile to be exact I did manage to record my fastest 10km in 59 minutes and 6 seconds which I am delighted about, my average pace was 9 minutes and 28 seconds per mile and I was aiming for an average pace of less than 10 minutes per mile. Either way I managed to beat my Personal Best for 10km which was 1 hour 2 minutes and 27 seconds (Set during the EMF half). I had a brilliant day, caught up with great friends and even watched one of  my clients from my Couch to 5km course cross the finish line which was an amazing achievement!

On Monday I did a 2 mile recovery walk with the dog in the morning and a 6.39 mile run with a client in the evening, we averaged 11 minutes and 25 seconds per mile and took 1 hour 13 minutes overall. It was a nice run down by the river but because of the humidity we got chased by lots of insects so ended up coming back along the road.

Today my shin is pretty painful so I have not been running, I have had a nice day off and rested, had a look round some shops for new running shoes since my newest ones have already done 110 miles. That's the one positive thing I can take from not being able to run today - NEW SHOES! Yay! Fingers crossed I will be back on it tomorrow ready for another Harrier session on Thursday.

Thank you for taking time to read my blog and follow me as I train for my first marathon, please come back for more updates and continue sharing if you like it!

If you would like any information on my fitness business then check out my website www.bx3pt.moonfruit.com, follow me on Twitter @Bx3_PT or find me on Facebook by searching Bx3 Personal Training.

Marathon training update 20/06/13

Hi everyone, welcome to my latest marathon training update. 

My last update was Friday of last week and I was about to go out with a client. We did 3.3 miles around the town and walked for 3 minutes of the time which she was really Impressed with. 

On Saturday I went out with a client and did just under 2 miles jog and walk, then I took my dog out for just under 2 miles also. 

I rested on Sunday, caught up with my work and rested my shin. 

On Monday I went out with a client for a steady 7 miles, it was very humid and our legs felt like lead BUT we did it! 

I did 3.71 miles with another client (on a personal couch to 5km course) on Tuesday, we did 5km in 29 minutes 17 seconds with an average pace of 9 minutes 46 seconds per mile. My shin was killing after it so unfortunately, I missed my session at the Harriers. 

On Wednesday I went out with a different client to do 6.7 miles in preparation for the Great North 10km which is on Sunday! We did it in a nice steady 1 hour 40 minutes. 

Today I have my Harriers session later on  and I hope that we are doing a hill session so I can do a last bit of speed work before the race. I say that now, I will probably regret it tomorrow! 

I am running the GN10km for Diabetes UK, as I do for all of my BUPA races. My best time for 10km is 1 hour 1 minute and 27 seconds so I am aiming for 59 minutes 59 seconds or less! I have never done a 10km organised race before so I'm very excited! 

Come back soon for more updates on my training and see IF I can reach my goal of 59 minutes 59 seconds! 

Thank you for taking the time to read my blog.

If you would like any information about my fitness business then visit my website www.bx3pt.moonfruit.com, find me on Facebook by Searching Bx3 Personal Training or follow me on Twitter @Bx3_PT. 

Diet

Hi everyone,

Today I want to you to think about fad diets. Have you ever been at a point when you've thought enough is enough and gone on a diet? I certainly have, I lasted for about a week until I was back to my usual bad habits.

I believe that these some of these diets and mobile applications out there today can be good at helping you track your food but do they make you obsessive about what and how much you eat?

I find that diets are a quick fix, they can help you to lose weight by shocking your system into change by cutting out all of the "bad things" and I bet you are thinking - if it works then why not keep doing it? Your body will eventually have a plateau which is when your progress will stop. This means that something has to change - but what? You've already cut the bad foods out.

I know lots of people who have had great success on a diet of one kind or another (well done to them) but what happens when you get to your goal weight? Do you stay on the diet forever? If you come off a diet the danger is always that you will put the weight back on, which is unfortunately what happens to a lot of people.

The scale could of course go the other way and the diet can cause lots of mental and physical damage and you might be left struggling to put weight back on to keep yourself healthy.

My perspective is that a balanced diet, eating lots of fresh food and lean meats as a base is required for a healthy body. DO NOT under any circumstance stop allowing yourself treats - don't call them cheat meals - a relationship doesn't work when you cheat so don't cheat on your body or your diet! You only have one body, it is absolutely vital to look after it the way it deserves, it is what keeps you alive after all.

My favourite meal is duck in cantonese sauce with mushrooms and rice which is incredibly fatty but it does my body no harm as the rest of my diet is good, sensible and healthy.

Think about your diet, is it good? Do you feel happy with you daily energy? Could it be better? Help yourself by getting to know your body and treat it with respect.

If you want anymore information on diets, training or my fitness business visit my website www.bx3pt.moonfruit.com, find my on Facebook by searching Bx3 Personal Training or follow me on Twitter - @Bx3_PT for handy tips and advice.

Thank you for taking time to read this blog, come back for more updates soon!

Marathon training update 14/06/13

Hi everyone, here is the latest update on my marathon training for you.

I rested on Monday after rearranging my jogging group which was nice, I felt like my shin was normal again for a small amount of time.

I did a session with a client on Tuesday, we ran / walked just over 5km in 33 minutes 22 seconds with an average pace of 10 minutes 34 per mile.

Following that I did a harriers session which consisted of a 2 mile warm up, then a sprint session on the field and a lap of the track to cool down. It was brutal but all in all I covered 4.5 miles.

On Wednesday I had a nice rest during the day and went for a walk in Morpeth with my dog. In the evening I went out with a client for a 10km (or 6.2 miles) but I overestimated the route and it turned out to be just over 11km (or  7.33 miles) with an average pace of 10 minutes 32 seconds per mile. We both enjoyed it despite the heavy downpour of rain which came at mile 4 and stayed right until we finished - motivation to keep running if I ever did feel it!

I was very sore on Thursday morning, both my shin and a newly formed blister on the end of my toe were killing. I rested and iced my shin during the day and included a little bit of foam rolling to ensure it was going to be ok for my harriers session.

I went to the Harriers that evening, joined up to the club officially and got my race vest ready for when I decide to compete (might not be for a while!). We then did a 2 mille warm up which took me 17 minutes and I was elated - fastest 2 miles I've done in a long time and my shin was holding up well. We then did a sprint session on the field followed by a sprint session on a steep hill followed by a sprint session on the field to finish.

After the session I was fit for absolutely nothing, topped up on protein and relaxed for the rest if the night.

Today I have done 1 mile with a client and will be going out again later on to do another 3.7 miles.

I have more sessions over the weekend so come back to keep track.

Thank you for taking the time to read this. If you want any information on my fitness business then visit my website www.bx3pt.moonfruit.com, find me on Facebook by searching Bx3 Personal Training or follow me on Twitter - @Bx3_PT.

Exercise - a force if habit?

Hi guys, today's blog update is about habits. 

I remember when I did my first sponsor run, it was a 4 mile fun run through a nature park. I signed up on the day and off I went. I wanted to do my first Great North Run (half marathon) the following year so I thought a 4 mile would be a good start. I totally overestimated my fitness level and had to jog / walk it - I would say I walked at least 2.5 miles of it. I left the race feeling very frustrated and stupid to think that I could run it.

I was extremely sore the following day and I let that put me off running for a while. When I started to train (I use that term loosely) for the GNR I never did more than 6 miles (jog -/ walk) and I sub consciously put up mental barriers after I had gone 1km - I could run 1k then I would stop and walk. I couldn't control my breathing properly because I was stressing out about it which made me feel like my chest was going to explode. 

I'm better at it now, I don't track distance  or time whilst I'm running - I used to stare at my Nike tracker which is what helped me put up my barriers. I strap my tracker to my arm and just run. 

It has taken me almost 3 years to form a proper habit with running, I still wouldn't class myself as an expert, far from it but I can now run 14 miles without walking, without feeling like my chest is going to explode and I've even signed up to a full marathon - how's that for confidence (or cocky as it is formally known!). I'm not the fastest but since joining a club my speed is improving slowly. 

It takes a long time to form an exercise habit so don't give up when you lose interest - try something new. If you're bored of the gym - go outside and try a different kind of workout. If you give up you are bound to regret it later on when you try it all over again, just think, you could be 100% if you keep going! If you feel like it isn't working then something has to change. I used to believe that if I ate properly and exercised for a week that it would become part of my routine but it didn't. 

I'm working everyday on my fitness and health and I'm improving and a good rate  but it has taken me a while to realise that It takes 100% commitment to both diet and exercise. 

I hope you can take something positive from this edition. Thank you for taking the time to read this.

If you want more information about my fitness business then check out my website www.bx3pt.moonfruit.com, find me on Facebook by searching Bx3 Personal Training or follow me on twitter @Bx3_PT. 

Marathon training updates 10/06/13

Hi everyone, thank you for such a positive response to my marathon training updates so far! 

I last updated on Friday after a nice 3 miles with a client. Felt pretty good on Saturday, no shin related problems which are worth noting.

On Saturday I did 3.12 miles in the scorching sun, down by the river. It took 34 minutes which is a fairly normal time for me, i didn't push myself too hard but i was still absolutely melting when I got home. They do say the more you sweat the more you can eat so it can't be a bad thing. ;-) 

I went home and had some lunch, took my dog out in the gorgeous Watergate Park for 2 miles with a friend which was a lovely way to spend the afternoon. :-) 

I finished my day off with another 5km run with a client, still in warm weather but not as bad as the morning session.

I rested on Sunday and today I have been doing some gardening but i will be doing a HITT circuit (High Intensity Interval Training) this evening to keep up my muscular strength and to improve it a little. I may well go for a run but tomorrow I have a 5km run and a Harriers session straight after and I can't wait to see what is in store for me! An educated guess tells me that it will be a speed session! (if I rest today after my circuit I might have a good chance of doing the speed session).

I have the Bupa Great North 10km race coming up in 2 weeks and I am running for Diabetes UK. I'm hoping for a sub 60 minute result because my speed is improving from training with the Harriers BUT I have been told there is a HUGE hill at the end ... I think I know which one it is and I don't rate my chances very high! Despite that I'm very excited about it, it's a race I have never done before and I will be starting with my friends for the first time ever because some of them are doing it too :-) 

I have even made a "race diary" (pictured below) telling me which races are on in my area between now and October in an attempt to keep my training mojo up - once I lose my mojo it takes a lot to get it back!! I am even debating whether or not to do the Newcastle Stampede Obstacle Race again or not, I've done it once and swore I would never do it again because I shredded my knee on a rock but I'm much fitter now and feel a little more brave! 

Thank you for taking time to read my updates, come back in a few days to catch up, I have two harriers sessions this week as well as lots of training runs alone :-) 

If you would like any information about my fitness business or handy hints or tips about fitness / diet then please visit my website www.bx3pt.moonfruit.com, find me on Facebook by searching Bx3 Personal Training or follow me on twitter @Bx3_PT. 

Marathon training update.

Hi everyone,

I thought I would update you on my marathon training.

In my last blog I was waiting to go to my session with Elswick Harriers. I was really worried about the session because I was told that is pretty tough going and I thought my shin might not be ok for high intensity.

The session was speed work which I have NEVER been particularly good at - I've always thought of myself as a jogger! I was advised that because I have a shin splint, sprint work wouldn't be a good idea so to my relief I went out for a run with a few members who weren't doing sprints either. I did 4.95 miles in 48.48 which is really fast for me! Averaged less than 10 minute mile pace which I was delighted with so ladies if you are reading this - thank you for helping me do that!!

My shin was very sore on Wednesday and Thursday so I stayed away from running and unfortunately missed a Harriers session on Thursday night. I did walks with the dog, 2 hrs of circuits and a gym session though which helped me mentally be able to miss my running sessions (running is a VERY mental sport, because I'm in a routine which doesn't involve much resting time I felt like I needed something to replace it!) - I definitely have runners OCD and I'm sure a lot of other runners can relate to the down feeling that comes with missing a session.

I returned to running today (Friday 7th) and did a steady 3.71 miles with a PT client in 41 minutes. So far my shin hasn't objected - TOUCH WOOD! I have 3 miles to do with 2 clients tomorrow which will be great providing my shin stays happy.

I'm going to get my fill of protein now in the form of an omelette!

Thanks for taking time to read this.

If you want some information about my Personal Training Business then please check out my website www.bx3pt.moonfruit.com, find me on Facebook by searching Bx3 Personal Training or follow me on Twitter @Bx3_PT

Hope you check back soon for updates :-)

Marathon training blog

Hi guys.

I ran the Edinburgh Marathon Festival Half Marathon on May 26th for Macmillan Cancer Care. I felt so good after doing it! Macmillan were incredible in terms of support for all of their runners in the lead up to the race, at different cheering points during the race and after the race In the finishers tent. I feel honoured that I got to help them by raising money and being part of Team Macmillan.

I have entered the FULL EMF Marathon for 2014 and I am keeping a training blog so you can see how I train, help me along if you've had experience of a marathon or just watch me suffering as the weeks go on! ;-).

This is my first Marathon - hopefully first of many but we will see.

Quick catch up from the end of my EMF Half to now - I have a shin splint which is very painful to run on at first but I am doing as I'm told (which is a first) and resting properly I between runs. The Monday after the half (27th of May) I had a lot of pain in the shin and hips which I put down to usual half marathon pain, for the first time in 2 years of running I got blisters under my toe nails which made them rise away from the nail bed - I thought they were going to fall off which is a common runners problem (or so I've been told!!) but they have calmed down again now. They still seem a little unsure of whether they are staying or going but I have no pain!

I did a steady 10km or 6.2 mile jog on Monday night, rested on Tuesday and did a 5km walk / run with a PT client on Wednesday.

I went down to Elswich Harriers - (my local running club) on Thursday night to try it out and managed 4.88 miles of running which I was delighted about and I followed that up by jogging 1.70 miles on Friday.

I had a lovely rest over the weekend and only went walking with my dog which felt lovely, especially in the sun down by the river.

So far this week I did 5 miles yesterday (3.30 miles jogging and the rest walking) which was a nice steady one to help me get back into my routine after a lazy weekend.

Today (Tuesday 4th of June) I have been to the gym, 5km on the bike and 2km on the treadmill. I have a 5km down by the river later on and another Harriers session after that - I have no idea what we will be doing but im sure it will be good fun, fingers crossed!!

Come back to read more updates, I will be posting my Harriers session and more tomorrow when I get up and see if I can still jog with no pain - probably not but hey, that's running!

Thanks for reading, I hope you enjoyed it :-)

Updates, new ideas and a breakfast myth!

Hi Everyone, hope you are all well? 

So it seems that the British Summer time is finally here! Long may it last! Bx3 Personal Training Is going from strength to strength in the glorious sunshine which I couldn't be happier about! 

I have a summer virtual offer on currently which is 4 weekly exercise programs with daily motivation and nutrition advice for £20 which is a 50% saving! I currently have a lot of virtual training clients, their weight is dropping and they are seeing their bodies toning up ready for the summer holidays with massive inch loss every week! 

I have just finished my first Couch to 5km jogging group and it was so successful we have moved onto 10km jogging now. I could not be more proud of the members for the effort they have given me over the past10 weeks! Some of the group have even entered some organised 5km and 10km races! 

Following the success of my groups I have launched Personal C25K courses which is the same thing, just one to one so people can benefit more from it. So far a lot of people have joined the program and I'm incredibly pleased with the results I see.

I recently ran the Edinburgh Marathon Festival Half Marathon and I loved it so much that I have signed up for the FULL marathon next year! I currently have a shin splint which is hindering my training a little but I'm still plodding along and trying to push myself to go out and give training a try. From now on I will be keeping a "Marathon Training Blog" so you can follow my progress and help me along the way if you are feeling nice ;-)

Nutrition Myth for the day - 

Cereal is a great healthy breakfast - Your typical breakfast cereal is VERY high in sugar, a high sugar breakfast can cause an energy crash later in the morning which will temp you to snack on something sweet. Try eating something with protein for breakfast and see if you feel any different. My personal favourite is a 3 egg mushroom omelette :-).

For more information on any training that I offer please visit my website www.bx3pt.moonfruit.com, check out my Facebook page Bx3 Personal Training for handy tips and great offers or Follow me on Twitter - @Bx3_PT

Thanks for reading, check back soon for my next update! :-) 

Simple nutrition and weight loss

Hi guys! Today I just thought I would share an experience I had with my old diet and my struggle to maintain my body shape.

You can think that you're eating healthily and be completely off with it as I once found out. Before I became a Personal Trainer I found it a daily struggle to maintain my weight and body shape, especially because I was working away from home and found myself snacking on everything unhealthy.

I decided one day that enough was enough and tried a few popular diets. They worked for a small amount of time but I felt very sluggish and my body shape was not improving.

As I trained as a PT I kept a food diary for a week without making an effort to "eat healthily" to see if I could pin point the problem because at this time I thought my diet was pretty healthy. What a shock I got! As I read it back to myself I noticed that on a typical day I was eating 2 slices of toast with butter for breakfast, crisps for a snack, jacket potato with beans and cheese for lunch, a cereal bar for a snack and a tuna pasta bake for tea all with water to drink. I thought I was being sensible but as I now know I was going through way too many heavy carbohydrate foods in a day. It showed me that I was eating things without even thinking about it. Always try to plan ahead with your meals if you can, it is much easier to stay healthy and keep lots of variety on your plate.

Common misconceptions about food is that you need some form of carbohydrate to accompany whatever it is that you're eating for example, Steak with chips or fish and vegetables with potato.
I still eat potato, rice, cous cous, pasta ect but not as much as I used too. I use my vegetables to fill up my carbohydrate intake which in turn makes my ability to do the sports and fitness that I love much easier.

If you are trying to lose weight my best advice is to keep a food diary of a typical day and see exactly what you are eating. That might give you an idea of where you are going wrong.

A few food rules -

1) If a food label says "low fat" make sure you look at the sugar and salt content because they are usually higher to make the food have less fat.

2) Sugar helps you to gain weight rapidly - try to cut back on fizzy drinks!

3) Look out for the chemical "Aspartame". It is in a lot of sweet things which claim to be sugar free (diet drinks, chewing gum ect) and it is dangerous!

4) The fewer ingredients in your food the better! Buy fresh to avoid hidden chemicals. You don't know what you're eating if you don't eat fresh.

Thank you for taking time to read my blog, I hope this has been helpful to you :-)

If you want to get in touch about this blog then please feel free to comment on it.

If you want to get in touch about training and / or nutrition then visit my website - www.bx3t.moonfruit.com Find me on Facebook by searching Bx3 Personal Training or Follow me on Twitter @Bx3_PT for handy hints and advice.

Getting started is always the hardest part.

Hi guys, long time no speak.

I have been super busy launching new aspects to my fitness business.

I recently launched Personal Couch to 5km jogging programs following the success of my first jogging group.

Group and One to One training courses are set out over 10 weeks to help beginners go from the couch thinking about jogging a 5km route to actually getting up and jogging a 5km race.

My first group are at week 6 now and have managed to take off almost 25 minutes off their 5km times already and we are only just past half way! I love teaching jogging in this format and I have had such positive feedback from it so far, I could not have wished for a better half way result.

I have also  launched "Virtual Training" which is training using video chats, phone calls, emails and GPS tracker devices for outdoor exercise. I currently have 2 options for Virtual Training - 2 weeks and 1 month training periods. All of the people who have tried it so far would recommend it which I am thrilled about.



What I would love for you to take from this blog is that if you don't succeed straight away DON'T give up. You never know how close you are to success so mix things up and try something new.

I always think of this and try to teach my clients that this is very important when it comes to exercise and nutrition. It takes approximately 4 - 6 weeks for a you to notice a visible difference in your own body and 8 - 12 weeks for other people to start seeing a physical change. That does not mean that you won't be able to feel a difference within yourself during this period.

Your body will typically get bored within 4 weeks if you do the same exercises over and over again so don't be scared to ask for advice on how to mix things up a little and change the level of intensity you currently work at. To get stronger / slimmer / better you have to challenge yourself, if you continue to do what you're doing your body will become bored and you won't see much of a difference. If you push your own boundaries you will learn how your body reacts to different exercise and you may see results quicker than you initially expected.


Today's exercise myth BUSTED!

Sit ups give you a flat stomach - Sit ups do tone your abdominal muscles BUT if there is a layer of fat covering the abs you could do 200+ sit ups a day and not get very far. One of the main parts to getting a flat stomach is your diet.

If you have any fitness or diet related questions please feel free to post them on this blog or find my facebook, twitter or website and ask me there. I will do my very best to answer any questions you have to ask.

My website is www.bx3pt.moonfruit.com, Find  and "like" me on Facebook by searching Bx3 Personal Training and Follow me on Twitter @Bx3_PT

Keep coming back for updates as now I am able to do an update at least 2 times per week.

Thanks for reading, I hope you have enjoyed it.

Too busy for they gym?

Hi guys, just a quick one today, I thought I would share a small home workout circuit which you can do to get your heart pumping and it only takes 20 minutes or so! No gym equipment needed either so you are free to exercise at home without the cost and contract from a gym membership.

I feel working out at home provides busier people with a solution to the "time barrier". Use your body as a tool to help you get fitter, it is heavier than the weights most of us lift in the gym anyway!

It a circuit mixed with cardio and resistance to give it a nice mixture so it helps prevent the body becoming bored.

Please note - this circuit will NOT make you super fit super fast, you will have to do regular exercise to see a change in your body but it is fun and WILL help you become more active and a little fitter :-)

1 minute jogging on the spot
1 minute star jumps
1 minute squats
10 burpees
30 seconds of high knees
15 crunches
15 push ups
15 crunches
15 push ups
10 burpees
30 seconds high knees
1 minute wall sit
1 minute star jumps
1 minute squats

Repeat 2 - 4 times for the best results.

Please note - if you don't know any of these exercises please look them up before doing them, you don't have a PT there to check your body positions during these exercises.

If you would like to get fit with a Personal Trainer get in touch for details of all of my training packages, including Virtual Training for the busier person.

Thanks for taking the time to read this blog, for more hints and tips visit my website www.Bx3pt.moonfruit.com. Search for me on Facebook - Bx3 Personal Training and Follow me on Twitter @Bx3_PT.

Check back soon for more updates!

Diet tips and updates

Hi guys, long time no speak!

I've been really busy setting up "Virtual Training" programs. Virtual Training is for people who don't live close enough to me for personal training but would like help with motivation, diet, and exercise via the Internet, Phone and Skype! I have two V.T programs lasting either 2 weeks or 4 weeks depending on what you're looking for. I'm halfway through my test run and things are going well. If you think you might be able to benefit from my Virtual Training program them get in touch for more details!

My first Couch to 5km jogging program starts on Monday 11th of March outside of Scotswood Sports Centre at 8pm. The program will last for 10 weeks to help beginners go from thinking about running a 5km to actually running a 5km! It is based on a walk - run plan with the help of a Personal Trainer (me) to motivate and to give any advice regarding speed, pacing, injury ect. I have had a great response when advertising this and can't wait to start!

Finally I would like to finish with a few diet myths.

1) Carbohydrates make you fat - In reality carbs don't make you fat, they are used as energy by the body, keep an eye on which carbohydrates you're eating and how often.

2) Eating lots makes you fat - Actually, the more muscle you have the more fuel (food) your body requires for daily activities.

3) Fat makes you fat - there are different kinds of fat, good and bad, some of which are required for a healthy diet BUT the main culprit for "fat" is in fact SUGAR!

My healthy living tip - maintain a varied diet, full of colour from fruit and vegetables and limit sugary products such as fizzy pop, sweets and cakes.

Check out my website - www.bx3pt.moonfruit.co.uk, find me on Facebook by searching Bx3 Personal Training and follow me on Twitter @Bx3_PT for more handy hints and / or to get In touch if you would like more details about anything mentioned in this blog.

Thanks for taking the time to read my blog, any comments or feedback you may have please do share them. Keep checking my blog for further updates!

:-)

Ditch the scales for less stress.

Today I'm aiming my blog very heavily at women - sorry lads, keep reading though, it is worth it :-). I`m doing this because I know that women, particularly women trying to lose weight, mentally abuse themselves with the number on the scales (stereotypically).

I understand how easily it is to become addicted to the scales, especially if you've been working hard, eating healthily and are excited to see how much you've lost. However I also understand the sheer devastation when you haven't lost as much as you had hoped.

Through personal experience I know that the number on the scale can take a firm hold and can completely make or break your day. It used to cause interference with my mental ability to carry on with healthy eating / exercise programs which sent me back to the food I was eating before my "health kick" started which made all of my hard work a waste.

I ditched the scales about 8 months ago after a vicious cycle of checking my weight on a daily basis. Now I use measurements, especially with my clients. What sounds better? A loss of 3lbs or a loss of 12 inches? I certainly think 12 inches sounds better. It helps you to stay motivated to carry on with whatever you are doing to lose more weight and inches.

Tip for the day - If you are trying to lose weight, remove those scales from your house! Take two weekly or monthly measurements from your arms, stomach, hips and thighs for a nice basic idea of what your healthy lifestyle is doing to your body.

It is all about feeling and looking good not being defined by a number.

Check out my website for more details www.bx3pt.moonfruit.co.uk. Find me on Facebook by searching Bx3 Personal Training and follow me on Twitter @Bx3_PT for more handy tips!

I hope you can take something positive from this. :-)

Don't give up if you don't see immediate results!

Hi again, just dropping in to share the drop out and success rates of exercise and health resolutions with you all.

When people make New Years resolutions it is usually to lose weight, get healthy, get fit, quit smoking ect.

January is all well and good, you join a gym, start the "diet".

When February comes along you're starting to miss your favourite foods? Getting bored of the machines that you've been shown in the gym or the program you have received from the gym instructor?

March comes around. Have you started eating the way you used too? Stopped using the gym because you're sick of it?

I can relate to this, I used to go through this "revolution" cycle at least 3 times in a year. I'd be most active in January (new year resolution), June (holiday season) and November (slimming down for Christmas) .

Since becoming a Personal Trainer I now know that fitness and diet are not as simple as dropping a few pounds then returning to a normal life, it is about the conscious choices we make on a daily basis, a lifestyle change and getting into the habit of exercising every week but doing something to challenge your body, keep the workouts fresh and you will start seeing some great physical changes.

When it comes to what we eat, don't think "diet" think "nutrition" instead. It's not about cutting things out completely and never allowing yourself a treat, it's about moderation and getting to know what is in your food. If we eat fresh food, lean meats and add our own herbs and spices we know what is in our food. If we eat ready made meals or "fat-free" products we DON'T know exactly what we are eating and that is a scary thought for me personally.

It takes approximately 4 - 6 weeks to see a noticeable change in your own body and about 12 weeks to get into the habit of exercising regularly, so whatever you do, don't give up!

Check out my website for more hints and tips at www.bx3pt.moonfruit.co.uk, find me on Facebook by searching Bx3 Personal Training and follow me on Twitter @Bx3_PT.

Check back soon for more updates :)

Eat clean for a healthy body

I just want to share some pictures I found on the internet about clean eating.

First of all, LADIES to get the `sexy beach abs` you must have a good diet. No amount of sit ups and crunches will get you a washboard stomach if you have a high saturated fat and sugar diet. Crunches ect will tone and strengthen your abdominal muscles but there is little point in doing that if there is a layer of fat on top.

TOP DIET TIP - When shopping in supermarkets for food avoid ANYTHING which is labeled "low fat", "fat free" or "sugar free". Foods which are labeled with such things are usually packed with unhealthy chemicals and / or extra salt, sugar or saturated fat. Always check your food labels.

Also try and have a colourful diet, fruits and vegetables contain good carbohydrates for energy and tons of vitamins and minerals. They make great snacks in place of crisps and chocolate and won't affect your waistline! I love tender stem broccoli dipped in mild salsa!

Check out my website for more details of nutritional tips you could receive bx3personaltraining.moonfruit.co.uk. Follow me on Twitter @Bx3_PT and find me on Facebook by searching Bx3 Personal Training.

Summer bootcamps, weight loss and running!

Hi guys! Im very excited to say that I have had my Great North Run place confirmed now! No looking back since my sponsorship pack is on its way. Im running for Diabetes UK again this year as they were brilliant to run for last year - so if you are looking for a good charity to run for I would recommend them highly. 2 weeks yesterday until I launch my first couch to 5km program (walk to run), I couldn't be more excited. It will last for 10 weeks (I will also be setting up a video blog for people who do not live close enough to join in which will last for 5 weeks as intense training. I am starting to see lots of people signing up for Race For Life for the first time who will be taking on my walk to run program in time for their race. I have just finished my advertising for my weight loss classes and am finishing off the information packs for all of my club members, I am hoping to start my first class at the start of March. I am putting together an online program which will last for 4 weeks for people that are interested in taking part but live too far away - this is still a working progress though. Watch this space! I'm putting plans together for my summer "Beach body bootcamps", they will be held outdoors and will be open to all abilities, the exercise will be fun and HITT (High Intensity Interval Training) because it is a great way to train for weight loss. I will be running a woman only camp and a mixed camp and might hold an advanced camp for those already in shape and want to get fitter, they are still in the planning stage and more information will be coming soon. I am taking advice from my friends, family and clients about what sort of thing they would like to see in my bootcamps which I feel is the best way to get ahead with my session planning, If you would be interested in my bootcamps or would like to share ideas and experiences with me then please do so in the comment section. Thanks for reading, keep checking back for more updates. I have a lot of ideas and would love some feedback and input! If you have a free minute check out my website - www.bx3pt.moonfruit.co.uk, my Facebook page - Bx3 Personal Training and follow me on Twitter @Bx3_PT for the latest deals and handy hints for weight loss, toning up and getting healthy!

diet and training plans

Good afternoon everyone, Happy Valentines day! Today im here to share with you part of my own training plans. I am running the Edinburgh Marathon Festival half marathon in May so Im getting my training plans and 'runners diet' sorted out now. When I say runners diet I only mean increased carbohydrates on days I run more than 6.2 miles or 10km. I have signed up to both EMF and BUPA training tips and route planners - I find that if I run with my ipod or phone that I get cramps in my shoulders and arm from bad running form.

I will be running for my own training 4 times per week and cross training 2 times per week. I always stick by the rule of having at least 1 day off per week to give my body time to adapt and change. I am including interval training and body strength to increase my running time and cross training to increase my strength and endurance.

I am aiming for sub 2 hours for both half marathons which I am taking part in this year (My last GNR time was 2.26!), hopefully with an improvement in time from EMF for the Great North Run. Im running for Macmillan Cancer Care in the EMF half and Diabetes UK for the GNR, both charities are very close to my heart and both causes affect people who are close to me in my life and im proud to be raising money for both.

I will be starting my running groups (Couch to 5km or Couch to 10km depending on who wants to take part) in 2 weeks time and im super excited to get started. Im also planning to set up a small fun run, either 3km or 5km. It will be suitable for experienced runners, new runners and families. I think we could do with a lot more family fitness events around to get good education out to families so I hope my event will be a big success!

Enough from me for today, I would hate to think im rambling for the sake of it! Please feel free to leave comments if you can relate to anything that I've written, leave suggestions and keep checking back for more updates!

My Personal  Training website is www.bx3pt.moonfruit.com, find me on Facebook - search Bx3 Personal Training and follow me on Twitter @Bx3_PT.

:-)

Diet picture

Hi guys, just a quick post tonight to share a photo that I was shown today. As a Personal Trainer I know the importance of a healthy diet, I hope this picture can shed some light on how to eat more healthily.

I will be back on tomorrow with more updates.

Hope you enjoy it.

Train for a running event

Hi folks! Long time no speak. I have been putting plans in place to start up my weight loss classes, so far they have had quite a good reception because of the advice and exercise split. Im thinking of setting up a free session for people to come along and ask any questions about the sessions, give me any ideas for their favorite foods and for me to get an aide of who might attend these sessions so I can plan my exercise sessions to suit them.

Has anyone reading this got their place for the Great North Run yet? A lot of my friends have a place through the ballot. I personally have my place through Diabetes UK as I find that they are a joy to run for and I have lots of respect for the research they do. Even though I promised myself never to do it again due the pain im onto my third attempt with the hope to do many more.

I'm also planning to set up some 'couch to 5km' groups in Newcastle and in Gateshead for anyone that would like to take up running or take part in an event such as Race for Life or to get a start in training for a longer race such as the Great North Run. 

The aim of these groups is to help people get fitter at a nice pace. I will use a mixture of running and walking to make sure my group members get the most from their session.

 Running / jogging is a great way to lose weight and de-stress, especially if you are running outdoors and I feel a massive sense of achievement after finishing an organised charity run - so much so I have already signed up to the 'GNR' and another half marathon in Edinburgh in May plus a few race for life runs (Obsessive might  be an appropriate word to describe my running habits!!). If you are or know anyone who might be interested in these groups please comment on the blog or contact me in another way. (details at the bottom of the page)

Summer is also coming and I have decided to start a 'beach body bootcamp' to help people shed the fat ready to look fabulous for the summer for an affordable price. I still have a lot of planning to do yet though!

Im starting to put together my routine for my Zumba classes starting in April for Inspire Day Club (Based in Newcastle). Working with adults and children with Autism and other special needs in a great thing for me and I can't wait to add a little fun to their daily routines :)

Enough from me for now! Please feel free to comment with thoughts below. I would love to hear from you.

As always you will find my facebook page if you search Bx3 Personal Training, Follow me on Twitter @Bx3_PT and my website is www.bx3pt.moonfruit.com.

If you know anyone that would be interested in my weight loss classes or couch to 5km program my email address is cazzi07@hotmail.co.uk

Check back soon for more!  

Abs are made in the kitchen

Me again! I want to share my weight maintenance story with you.

Weight loss and weight maintenance is not as simple as going on a diet. I believe it is about making a positive lifestyle change, if you class it as a good life choice rather than a diet it sounds much more appealing so it minimizes the chance of relapse. Don't get me wrong, before I became a Personal Trainer I had tried them all - Slimming World, Weight Watchers, Atkins (the list is endless). I wanted to get a fabulous body within a week of 'being good' which was never going to happen! I wanted to be able to speak to a professional about what I was doing wrong but I felt a bit daft asking questions like that. I wanted someone to understand about  my personal journey and why I ate certain foods - boredom, comfort, thirst. At one point I felt that I was doing very well on a certain diet but jumped on the scales and got upset with myself. I bet a few of you can relate to this.

I use my personal experience of doubting myself and not having anyone to understand my story to make me better at giving my clients exactly what they want and listening to the things they don't say as well as the things they ask me, I feel that it sets me apart from other trainers because I know that it is not an easy change to make.

I learnt a lot about food and the nutritional value of the everyday fruit, vegetables ect. It has helped me a great deal personally and professionally which is why I am making my smart balanced diet information packs for my clients and club members.

For my own personal diet at home I stay away from anything processed as a general rule, I never put a ban on foods for my clients but I do try and explain why something fresh is a good replacement for something processed. At the end of the day it is only right that an individual has the right to pick what they eat. The rule I live by is that no amount of exercise can outweigh a bad diet. If you want the 'perfect holiday body' I am currently doing weekly diet plans with one Personal Training session for £25 as the start of my summer beach body project! Watch this space for handy hints and tips about weight control.

Finally I would like to add that now I eat a mixture of everything, drink plenty and exercise regularly I look and feel ten times better than I did! I've ditched the scales because I know now that it is about how you  look and feel about yourself which is what matters and NOT the number on the scales.

Be happy with yourself. :-)

As always my website is www.bx3pt.moonfruit.com, Find me on Facebook at Bx3 Personal Training and Follow me on Twitter @Bx3_PT.

Check back for  more updates.

Hello again! I just thought I'd check in and update.

I'm starting to write a small book / information pack about nutrition, foods and the health benefits which come with each of them. I plan to give them out to my weight loss club members and to my personal training clients to help them understand a little more about what they eat. I hope this will set me apart or at least equal my competition from weight watchers and slimming world.

I am working towards setting up my full weight loss class by the end of February so if anyone would be interested in this feel free to comment at the bottom of the page / Facebook message Bx3 Personal Training to find out more!

I'm currently taking part in a challenge which has been set up on facebook. You get a different exercise every month and a target amount of them by the end of said month, you may well already doing it. This month is the press up challenge and I'm so thankful it is almost over, but the progress I have made is amazing!

The date has been set for my newest zumba class (with a lunch lounge following it) which I am running for Inspire Day Club which benefits children and adults with autism. It is the first ever time I have worked with this wonderful group and I am super excited for it!

I think this is enough from me for now, if you have a moment please leave comments and feedback because id love to know if I'm writing things of any interest or any other areas people would like to know about!

As always, my website is www.bx3pt.moonfruit.com, find me on Facebook Bx3 Personal Training and follow me on twitter @Bx3_PT.

Keep checking in for more updates :)

First attempt at a fitness blog!

Hi there! Welcome to my very first blog. Where to start?? Well I run a small fitness business called Bx3 Personal Training and Im here to help you make a positive lifestyle change and to guide you through a fitness journey. I've been considering setting up a weight loss club but seem to be teetering on the edge wondering to go for it or not. It would be a little like slimming world but with proper professional advice and an exercise session along with it all for £4 per week. I believe that weight loss and weight control depends on both diet and exercise.

I have had some great hobbies in the past too such as horse riding - I won the British Novice Champion for showjumping in 2003 which was phenomenal and then got bored and took up stunt horse riding, this was great for a number of years until my horse got injured which is why I took up the more regular sport of running. When I did the Great North Run for the first time I swore never to do it again due to the sheer agony I was in the following day, now im onto my third because it seems to have an odd hold over me - I bet some of you can relate to this!!!

Im always learning new funky new routines for my Zumba classes at Flares nightclub in Newcastle ... So if you like Girls Aloud get yourself along!! Im also holding a charity Zumbathon for Inspire dayclub in the spring (venue and date to be confirmed). All are welcome as I want this to be the best Zumbathon the North East has ever seen, I know I have some tough competition but I defy anyone to be able to dance to Sugarhill Gang better than I do ;D

Anyway, Enough rambling from me, feel free to check back for more posts .. Im sure I will get the hang of it and write something constructive one day!

If you like what you read and have a little bit of time check out my website - www.bx3pt.moonfruit.com or find me on Facebook Bx3 Personal Training or Follow me on Twitter @Bx3_PT.

:)