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!