Blog - Keep Fit With Kelly: Health and Fitness

My Thoughts in this uncertain time

3/13/2020

If you are anything like me you are finding the world a little bit of a scary place at the moment.......I have spent the last few weeks with my head in the sand a little bit...I am very much a carry on as normal person until I absolutely cannot...

I have taken the attitude that it is being sensationalised in the media and that if you are healthy you don't have to worry too much...

But even I in the last few days have started to become a little worried....

I couldn't get pasta or toilet rolls when I went shopping yesterday...I don't get the toilet roll thing...if someone could enlighten me?

But I do feel that as long as we follow the advice being given ....... be vigilant about hand washing etc then I am going to carry on as normally as I can....

One thing it has drawn me towards though is the need to stay as healthy as we can, we know that those with underlying health conditions as well as the elderly are at greater risk

So what can we do to stay as healthy as possible and keep our immune systems good? This article by Arianna Huffington about the healthy habits we can add to our lives...sums it up very well......have a read HERE .

These are always habits we should adopt but even more so at this time.....

We need to

Focus on sleep.....research shows from tests done that people who are tired are more likely to get colds etc..chronic lack of sleep causes a reduction in our immune system

Staying hydrated and avoiding processed foods....avoiding sugar can help us reduce chronic inflammation which contributes to the conditions that put us at greater risk of viruses

Finally avoid stress...this greatly impacts our immune system

So my message today is that I recognise this is an uncertain and worrying time for us all........but I think there is a need to keep calm, follow sensible precautions that we have been given, be vigilant about hand washing etc and try to continue with following a healthy lifestyle as much as possible

As I write this my classes are continuing as normal....people are still attending as normal and just making sure that they wash their hands and be sensible...the need to be healthy has never been greater..

Lots of love

Kelly xx
www.keepfitwithkelly.com

PS: Please drop me a line back and share your feelings around all this...I know it is a testing time for many

Should I do weights if I want to lose weight?

3/11/2020

A question I get asked all the time....the answer is yes definitely!

I believe that having a mix of weight training, cardio and some sort of pilates/yoga style class in your routine is spot on ✅

Women worry that if they lift weights they will be bulky or that as they have heard muscle weighs more than fat they will put weight on which concerns them.....

Here's my opinion.....its hard for most women to bulk, women who want to bulk will work really hard to achieve that...most women doing something like Kettlebells or Body Pump will get a lean toned look.....and yes muscle does weigh more than fat but having more muscle will boost your metabolism and help you lose inches...leaving you looking and feeling better and stronger ✅✅ win win!! Much better to be strong, healthy, looking and feeling great........

As we get older it is really important too.......using weights will improve your muscle tone and also build up your bone density...so there are so many reasons why using weights is a GREAT IDEA....

I have weights based classes on my timetable if you want to try one.....

8pm Tuesday Kettlercise
10am Thursdays 50+ Kettlebells
6.15pm Thursdays Kettlercise

Do you lift weights? Are you concerned about becoming too bulky or it affecting that number on the scales?

Kelly x
www.keepfitwithkelly.com

5 Top Tips for a Healthy March

3/4/2020

5 Top Tips to have a healthy March .......

We are into a new month...which is great..and how great could it be if it was your healthiest month yet??? Here I share my top 5 tips to have a healthy March..
1. Do yourself a food plan and make sure you have the right foods in the cupboard

2. Move your body more...go for walks, try new classes....the nights are getting lighter so let's get more active!

3. Are you drinking enough water? Treat yourself to a new water bottle and some nice herbal teas

4. Have a look at your favourite foods and see how much sugar is in them....you might be surprised where it is hiding

5. And finally get some me time this month.....can you treat yourself to a massage or a lunch out with a friend
Have these tips helped? I really hope they have....let me know if you have any questions...you can watch a video about this over in my FREE Facebook group

Kelly x
www.keepfitwithkelly.com

Are you giving anything up for Lent?

2/26/2020

I would love to know if you are.........and what you are giving up if anything..

My son Jude announced he is going to give up broccolli.........nice try Jude!!!!!!

I don't usually give anything up...but this year myself and my husband are giving up chocolate and crisps.....crisps no problem for me...but I love my chocolate so wish me luck....

Kelly xx
www.keepfitwithkelly.com

What does it feel like to walk into one of my classes?

2/11/2020

First of all I want to say that I totally get that it can be a really daunting experience to walk into any fitness class for the first time......so what can you expect in one of mine...

1. To be greeted by me with a welcome and a smile...I am always on the door when you arrive.....to say hello and chat with you if you need to tell me about any injuries or concerns

2. A non intimidating atmosphere...all my venues are church halls or school halls....we do not have mirrors or egos!!!

3. A mix of people......you will find all ages, shapes and sizes exercising together....working at their own level....I encourage and motivate but don't push beyond peoples means

4. You won't find the same thing 2 weeks running, I mix up music and moves so that you hopefully never get bored

5. A good atmosphere..the music is a massive part of my classes...and I believe music can really be used to enhance the mood...whether that is cranking it up in Kettlercise or chilling out in Pilates.

If you want to come and try a class check out my timetable HERE or drop me a message and we can chat about which classes might suit you....

Kelly x
www.keepfitwithkelly.com

How did you sleep last night?

1/29/2020

So many people seem to be struggling with sleep for so many reasons...how do you sleep? Is it a concern for you?

We ideally should be getting 6-8 hours a night for optimum health...sleep is so vital for your wellbeing......mental health...energy levels...loads of important things...

Here are some tips for you if you are struggling...

1. Cut down on sugary processed foods...

2. Watch your caffeine and alcohol intake

3. Get some exercise

4. Try to establish a bedtime routine....bath, good book, room dark etc

I think sleep is not something that should be underestimated so maybe try some of these tips if you are lacking sleep and it is making you feel rubbish..

In my 30 Day Weight Loss and Wellness group we work on self care and sleep is one of the things I try to help them with..with good success usually...just some small tweaks can help loads...

Let me know if you try any of this..

Kelly xx
www.keepfitwithkelly.com

Packed lunches vs school dinners

1/14/2020

I have seen this on the news this morning and I would love to get your thoughts on this......

Do your kids or grandkids take packed lunches or have school dinners?

The news is reporting how kids packed lunches are still filled with unhealthy things...sugary treats etc however they did also report (but it was snuck in not a headline) that sugar levels in packed lunches have dropped...

I think that lots of us are aware of the importance of feeding our kids as well as we can.......someone did say on the news when interviewed that her view was that it was expensive to get healthy snacks for her kids lunchbox.......what do you think?

My son is in year one and so he gets free school dinners at the moment which we have gone with...most days he tells me has had fish so who knows...BUT he always has a dessert........so is that healthy?

Its a minefield isn't it.....how to feed your kids healthy food that they will actually eat and enjoy.........my daughter is at secondary school and has her own money to take...so that becomes another minefield as I have no control really as to what she spends it on

As always I continue to feed them as best as I can at home.....giving them an appreciation for home cooked meals....but everything in moderation....and always referring to foods around health...so the language I use is " good or bad for your skin, teeth, muscles etc" never using language around making you put weight on etc..

Also my kids are active, they do lots of exercise so thats important as well...

I would love to get your thoughts on this.....do your kids take packed lunches? How do you make them healthy? Do you worry about your kids diet?

Kelly xx
www.keepfitwithkelly.com

How many diets do you reckon you have done?

1/7/2020

January...the telly is full of programmes about diets isn't it....I can't help watching them even though I have probably over the years done pretty much every diet going!!!

I find them compulsive viewing even though I absolutely know that the only way to lose weight and keep it off is to burn off more fuel than we take on board through food..

There are many different ways to do that and it really is not one size fits all, and that is why in my weight loss groups we try a different theme each week to see what works best for every individual, however the simple science always boils down to the fact you lose weight when you are in a calorie deficit

So how many diets have you done over the years.......what has worked and what has not? Are you currently on a "diet"? Or does the thought of dieting make you reach for the biscuit tin????

I don't like to deprive myself of anything...that is why I am not doing dry January...it just makes me want the thing I have given up even more....that is why on my course we don't deprive ourselves of anything completely..everything in moderation....

Would love to hear your thoughts as we go into 2020......

Kelly xx
www.keepfitwithkelly.com

PS: My brand new podcast The 40 Something Female launches tomorrow on ITunes and Spotify....the first 3 episodes will be published tomorrow...looking forward to seeing what you all think........

Who am I?

12/3/2019

A deep question hey!!!

This has come from a video I did on Facebook this week looking at what sort of coach I am? What sort of women work with me?

Click HERE to have a look at the video..

I also asked the question on social media........if you come to my classes or work with me one to one how would you describe me???

Some lovely words were used to describe me....positive, fun, upbeat, energetic, non judgemental, supportive..and one lady simply said "you care"

How lovely is that.........the purpose of asking the question was so that i could give you an idea in this blog post of what I am like as a coach and hopefully they have summed it up perfectly...

I would also add that I am REALISTIC!!!

I am a real women who eats chocolate and drinks wine..............and the women I work with are real women too...we are not about bulging biceps and rippling abs...we are about being the healthiest and happiest versions of ourselves we can be

I know that over the next few weeks thoughts will be turning to your plans for next year in terms of the exercise you are going to do and maybe the type of eating plan you will follow...give working with me a thought if you are resonating with any of this....

Kelly xx
www.keepfitwithkelly.com

Real life living with a puppy

11/26/2019

So if you follow me regularly you will know that we recently got a cockapoo puppy.....we have had him 3 months now and it has been wonderful but challenging!

I have spoken about this on my social media A LOT...it was really tough...

I have never had a dog...any pet for that matter and so it was a really big shock...many times during those first few weeks I questioned whether I had done the right thing.....it was as hard as having a baby!

But with perseverance.......patience and lots of time we have got a lovely little doggy now.....he is toilet trained and is really getting a character and has certainly become part of the family..it was the sleeping that was the hardest...we had him downstairs in our kitchen and he just really wasn't getting on with it....waking at 4am every day if not more than that during the night and we just couldn't take it anymore.....

But I had always said I didn't want him upstairs...

Eventually we caved and he now sleeps in with my daughter and we have never had a disturbed night since...it seems he was lonely...

So to anyone reading this thinking about getting a puppy, my message would be it is super hard and you need to be prepared for that........it changes your life and you always have to think about the dog going forwards....getting back for him...not leaving him too long..daily walks.....toilet training is tough...you will say he is isn't going in this room or that but they probably will........

BUT

We wouldn't be without him now and I am pleased we got him.....here is Alfie who will be 6 months next week