Month: April 2014

More results for Jemma



Jemma hit the 5 stone marker last night! She has lost 55 inches in total since joining KSFL in September last year! Jemma you look amazing girl!

Last Saturday I booked Jemma in for a photo shoot with Emma Collins to congratulate Jemma on her success. The pictures will be posted up here early next week. On the way to the photo shoot Jemma was telling me that before she lost all the fat she never wanted her photo taken because she was bigger. Now, she doesn’t have a problem with her photo being taken. She is a real natural beauty and looks stunning. Can’t wait to get the pictures on Saturday.


Do you want FREE challenges?

Hey! I am giving away FREE tips, challenges, nutritional & fitness advice over a 28 day period. What it involves:
Begins 28th April 2014 – You will be invited to a secret Facebook Group where I will be setting you KSFL lifestyle challenges to help you improve your nutrition & fitness. You would be mad not to hop aboard and try this.
To sign up for this go to

KSFL Weekly Newsletter

Lot’s and lots to cover this week!!

We welcomed Mal Waddell to the KSFL Club. Hope all is going well Mal and that you are enjoying the KSFL lifestyle so far. Also shout out to Rachel Foster who is just looking amazing after two weeks!! Go girl!!

Congrats to Rob for hitting the 1 stone off!
Shout out to Linda Pridmore who won the goody bag after getting back on it and everyone else who stepped it up last week. Keep this going everybody. Once you are in the right mindset try your best not to slip back into old habits. It is a slippery slope. Which leads me onto giving you some motivation for the rest of the week.

Goals! I believe that setting goals is absolutely imperative to your success. Without goals you don’t know where you are heading. What the destination is? Now – I know/hope when you all signed up to KSFL you all wrote down your goals. I like to write things down personally as I love crossing goals out once I have achieved them. It just feels so good! Here are my top tips on goal setting:

  1. Put pen to paper and set achievable short, medium and long term goals;
  2. I suggest starting from the long term goal and working backwards;
  3. See the ultimate goal and then you can start to map your journey in a logical way;
  4. Don’t worry if the path on the way towards the ultimate goal changes, that’s life;
  5. Put you goals somewhere you can see them on a daily basis so you can keep track of where you are and cross off any little goals that you have achieved.
  6. Once you have set the goals, share them with a friend or a on the Facebook group and make that commitment to HIT those GOALS!!

Do you think you can do that? Can you commit? When you are in a positive mindset everything begins to head in your favour. But if you carry a weight on your shoulders you are just asking for trouble and to be honest people will begin to avoid you as you begin to start bringing them down. Be the person that people want to be around, spread your positivity like it’s virus. Whenever, I am feeling doubtful about my personal journey I pick up a book or I talk to my family and friends. Do this to help you get some perspective. I can recommend a number of different books if you like to read and also some great meditation websites/apps for you to try for FREE!! And finally – I’m here for you all. Don’t suffer in science.You have my contact details – so shout when you need a BOOST! (Not the chocolate bar lol!!!).

Recipe time – Chickpea burger

Serves 2-3
250g chickpeas
3 fat cloves of garlic chopped
1 onion chopped & 1 red pepper
1 red chilli deseeded chopped
Fresh coriander
Grated rind of a lemon and a squeeze of juice
1 good teaspoon of coriander and cumin seeds
(ground in pestle & mortar)
Half teaspoon of turmeric
Coconut oil or egg (1 large tablespoon)

1.Fry garlic, onions, chilli and pepper in coconut
oil until soft
2.Add coriander seeds, cumin seeds and turmeric
and fry for a further minute
3.Blend the chickpeas roughly so that it is like a
rough dough
4.Mix with the onions, red pepper etc
5.Add the fresh coriander, lemon, seasoning and
either an egg or coconut oil and mix together
6.Make burger shapes from the mix and panfry
each side until golden and crispy or you can
bake in the oven.

Question time
Do you read the Newsletter? Facebook? Is the information useful? I would love to get some feedback from you.

Dates for your diary 
Fitness & Wellness workshop – 31 May 2014 St Francis Church – Massage treatments are also available to book.Banbury Show – 8th June 2014

No class on Monday 21st & 28th April and Monday 5th May. Please can you attend the Wednesday session.

We start back Monday 12th May.

That’s all this week team!
Eat clean & train smart
Sind xxx

KSFL Weekly Newsletter

I have just got in from an amazing day in Stevenage. Sarah Price, Lynnette Walsh and Stacey Peters went to Vent which if you didn’t know already is a fitness convention. The atmosphere was just electric! Everybody there was so friendly. You must join us when we go to the next one, I just know you will all enjoy it so much. Grit was so hardcore and really made us work our socks off. I think I speak for all of the girls when I say we were pretty ruined after this. The challenges were at times 2 minutes long, followed by Tabata!! No I have tonnes of ideas for this weeks BOOT CAMP. We participated in Bag Box, Steel Combat, Grit vs Body Combat and finally a lovely stretch. There was something there for everyone. Step, Dance, MMA, Kettlebells…. the list goes on!
If you would like a taster of these classes come to the Fitness & Wellness workshop we are running on the 31st May 2014 at St Francis Church. Tickets are £20 each for the whole day and my good friend Debra Page will be providing beauty therapy treatments for only £10!! Contact me for more info or 07736309921.
====================================================Here’s a recipe for a Healthy Energy bar: 
1 cup of Macadamia Nuts 
1 cup of cashew nuts 
1 cup of dates (soaked overnight) 
2 cups of oats 
1 tbsp vanilla essence 
pinch of sea salt 
1/2 cup of desiccated coconut (optional) 
1-2 tbsp Coconut Oil Melted 
For topping 1 tbsp of Raw Organic Cacao mixed with water and a tbsp of melted Coconut Oil and some flaked almonds 

Combine all ingredients in a blender 
Wrap in a piece of greaseproof paper, flatten to desired thickness. 
Place in freezer for 20 minutes 
Top with topping of your choice, I used raw cacao but you could just top with pumpkin seeds of dried fruit. 

Dates for your diary Fitness & Wellness workshop – 31 May 2014 St Francis Church
Variety of classes – Just Combat/HIIT/Barre Fit/Lyrical Jazz/Beat Box/Fitness Pilates and a FREE Kick Start Fat Loss taster session where you can find out more info and sample the food.Banbury Show – 8th June 2014That’s all this week team!
Eat clean & train smart
Sind xxx