Month: April 2016

10 top tips to move more.

Kick Starters & SMarties

Do you have a sedentary job? Are you sat down for endless hours? Are you hobbies seated?
I do love to take a seat and chat with folks over a cuppa, it’s our British way.
However, we sit too much. Here are some top tips on moving more:

  1. Set an alarm on you phone or fitbit/iwatch or a devise that will encourage you to move for 5 mins every 30 mins.
  2. Drink plently of water, this will encourage you to get up and take trips to the loo.
  3. If their are multiple loos at work, walk to the farthest one.
  4. Take the stairs not the lift.
  5. Walk or cycle to work if you can
  6. Encourage family or friends to meet you for a walk after dinner.
  7. During the commercial breaks of your favorite show, do a little shimmy
  8. After 30 mins of reading get up and make another cuppa.
  9. Don’t email you work colleagues if they are in the same office, walk over to them and talk.
  10. Finally, try to find a hobbie that encourages you to move more.

If you don’t like exercise, this is such a great way to get some in. You will feel better and less restricted with regards to your joints and mobility. This may sound like common sense, but how many of you will take action. If your able folks…try and move more.

REMINDER:
Bank Holiday Monday – No classes.

NEW timetable folks…venues are subject to change.

Monday’s 6:15am TRAMPOLINE HIIT SFC
7pm Power Blast NHC

Tuesday’s 6:15am HIIT BCC
9:30am Power Blast NHC

Wednesday’s 6:40am HIIT WGLC
7pm PIlates & Meditation DVH

Thursday’s 6:15am KB HIIT SFC
7pm Fight Klub DVH

Friday’s 6:40am HIIT WGLC
6pm Outdoor Boot Camp

Saturday’s 9:30am Power Blast NHC

Eat clean & train SMart

Sind xxx

KSFL & SMart Health & Fitness Coach
sindymatthews.co.uk 
07736309921

Inspirational

Hola! I wanted to share this message a KSFL member wrote to KSFL Leader Kelly Ravencroft. Kelly runs her own KSFL Club in Sutton Coldfield in the West Midlands. This is a truly amazing story. Hope you think so too.

“Having both parents die of coronary artery disease, I was considered to be at risk so my Doctors Practice allocated me a Coronary Nurse and I am annually checked.  It was discovered that I had extremely high blood pressure which I needed medication for and as a precaution aspirin was also prescribed.

 My very first cholesterol test showed that I have an inherited condition which relates to production of high cholesterol.  My reading was 10 and I was prescribed an extremely high dose of statin.  It soon became apparent that the side effects were very severe in my case and my GP agreed to reduce my dose right down.

I had been an addictive coffee drinker, 11 cups a day, black, 1 ½ teaspoons of coffee per cup.  Having started one of your plans I decided I was in the right place to give it up completely and did so 3 years ago.  

My cholesterol test last year was only 4.4 my GP would not agree to me giving up the statin, although he agreed giving up the coffee had attributed to this result, he maintained that because I had this inherited condition the statin was helping keep my cholesterol down. 

At the end of last year I made a conscious decision that the side effects of the statin far outweighed the benefit, that it was my choice to make whether or not I took the recommended medication.   I was breathless, my joints were extremely painful all the time, it was affecting my sleep (terrible nightmares and painful legs) and worse of all it was affecting my ability to go to your classes (which was now becoming a real passion).

I then started on your healthy eating plan, culminating in embarking on the Kick Start Fat Loss programme. 

This week was my annual health check.  In normal circumstances it would take several attempts to get a high end of the normal scale blood pressure reading from me.  The first attempt was a perfect reading.  My bloods showed no signs of thyroid or diabetic markers, my kidney and liver functions were perfect and my weight had dropped significantly nearly two stone since this time last year.  Aspirin was removed from my prescription. 

My good cholesterol was double what it was last year and my bad was up two points (only to be expected with my inherited condition and no statin).  The overall result was 6, which is only just above the top line of the allowed limit.  

My Coronary Nurse is supporting me in not taking the statin, is amazed that with diet and the right exercise (even with the inherited condition) that my cholesterol is at the level it is.  She does now want to check me every 6 months to make sure that I am keeping on track. 

I think what I am trying to say is that we should question the health professionals and not always accept that because they prescribe something it is right for us.  It’s about being informed and making the right choices in our lives, being in control. 

Kelly will all your marvellous help and support and inspiration, I now look forward to exercising because I love the variety of classes and now I can do them.  I don’t remember if you remember when I started, I could barely lift my legs,  I couldn’t even see my toes and I never imagined I would have reached the level of fitness I have.  Because of your belief in healthy eating and making the right choices I am able to take control of my own health.  I believe that because of that I will live a fuller more healthy life without having to cram tablets down my throat. 

I cannot thank you enough, just keep doing what you are doing because it is making a huge difference to lots of peoples lives. 

Thank you

Love 

Jo Hodge
Please note that The National Herb Centre is being used for an event this weekend and part of next week.

Bank Holiday Monday – No classes.

Eat clean & train SMart

Sind xxx

KSFL & SMart Health & Fitness Coach
07736309921

May timetable

Kick Starters & SMarties

Please note that The National Herb Centre is being used for an event this weekend and part of next week. If the weather is happy,  Boot Camp will be outside in the field. If not I shall have to cancel the session or see if we can use DVH. But I’ll keep you posted.
Power Blast is at Drayton Village Hall tomorrow.


Bank Holiday Monday – No classes.

NEW timetable folks…venues are subject to change.

Monday’s 6:15am TRAMPOLINE HIIT SFC
7pm Power Blast NHC

Tuesday’s 6:15am HIIT BCC
9:30am Power Blast NHC

Wednesday’s 6:40am HIIT WGLC
7pm KSFL – PIlates & Meditation DVH

Thursday’s 6:15am KB HIIT SFC
7pm Fight Klub DVH

Friday’s 6:40am HIIT WGLC
6pm Outdoor Boot Camp

Saturday’s 9:30am Power Blast NHC

NEW CLASS – FLOW MOTION coming soon!

Eat clean & train SMart

Sind xxx

KSFL & SMart Health & Fitness Coach
sindymatthews.co.uk 
07736309921

I should be skinnier than a rake the amount of exercise I do…..!

Do you exercise everyday? Do you do back to back classes and get all you exercise rammed in over two-five days? Are you not getting results?

Okay, now look at what your eating. Is this you?

Breakfast – Porridge (microwaved pot)
Mid-morn snack – low fat yoghurt and nuts
Lunch – Chicken pasta salad
Mid-afternoon snack – some nuts and seeds with fruit
Dinner – jacket potato, low fat cheese and beans!

Let me break this down… I thought all of the above was healthy. NEWS FLASH! It really, really isn’t!

See below:

Breakfast – Porridge (microwaved pot) SUGAR!!!
Mid-morn snack – low fat yoghurt and nuts HIDDEN SUGAR!!! Preserbatives!
Lunch – Shop brought – Chicken pasta salad – ADDED SUGAR
Mid-afternoon snack – Fruit and nut bar or LOW fat biscuit SUGAR!
Dinner – jacket potato, low fat cheese and beans! SUGAR!!!

I think the message is clear here – that is a LOT of SUGAR. Your insulin levels with be through the roof and when trying to loose fat this is impossible!

If you want to know how to loose fat, I can educate you.

Need more info? Reply to me and I’ll be happy to help you.

Eat clean & train SMart

Sind xxx

KSFL & SMart Health & Fitness Coach
07736309921