Blog - Keep Fit With Kelly: Health and Fitness

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No Social Media?

3/13/2019

Yes for me on Sundays!!!

I decided to give up something a little different for lent....I decided to try out no Social Media Sundays!

This week was my first one....

I really missed it.......that just shows how addicted to it I have become...but I did it and I think it is a really healthy move for me...

I use social media a lot for my work and I do actually really enjoy it...BUT

I dread to think how many hours I spend on it!!!

So lets see how I get on......maybe I will keep it up after Lent!!!??

Are you a social media addict or do you avoid it?

Kelly xx
www.keepfitwithkelly.com

What body shape are you?

3/5/2019

An apple, pear, hourglass or strawberry????

Watch my video to find out what those shapes are and how we need to accept the frame that we were given!!!!

Click HERE to watch the video....

Kelly xx
www.keepfitwithkelly.com

Find A Lifestyle You Enjoy Not Endure!

2/27/2019

Someone said this to me yesterday in the context of work life.....but I think this relates to diet and exercise too...

If you are currently following an eating plan that is restricting you......

Maybe you are cutting out whole food groups
Living off meal replacements
Going hungry
Declining nights out because you can't fit it in to your "diet"

OR

If you are doing exercise that you DREAD

STOP !!!!!

IT DOES NOT HAVE TO BE THAT WAY!!!

You should be following an eating plan that leaves you feeling great...not hungry...enjoying cooking and eating delicious food......making good choices when you go out and still enjoying life

AND

You should be doing exercise that you ENJOY...that leaves you energised and wanting more....

Hit reply and let me know whether you are ENJOYING or ENDURING your eating plan and exercise at the moment????

Kelly xx
www.keepfitwithkelly.com

The Benefits of Quitting Sugar

2/19/2019

Kicking the sugar habit is not the easiest task but if you are considering giving it a try then here is something that may just sway you

Your skin will look more youthful

Cutting sugar can reduce the signs of ageing. Studies suggest that the amount of sugar in the blood sets up a molecular domino effect called glycation, which ultimately leaves skin less firm and elastic.

2. You’ll have less belly fat

This is the visceral or “deep” fat that builds up around vital organs like your liver, pancreas, and intestines. Stubborn and hard to get rid of, it’s also dangerous; visceral fat is a known risk factor for heart disease and diabetes.

3. You’ll feel more energized

BOOST your energy ! Added sugars are simple carbohydrates. This means they’re digested fast and enter your bloodstream quickly, providing that sugar high that helps jump-start your energy and alertness. But as anyone who relies on sugar for a pick-me-up knows, once that shot of sugar is metabolized, you’re in for a crash.

4. You’ll lower your risk of obesity

There is a distinct link to consuming sugar and obesity. Watch the pounds drop off when you cut out sugar!

5. Your heart will be in better shape

A healthy heart helps you power through your day, but the more added sugar in your diet, the higher your risk of heart disease – even if your weight is in a healthy range.

6. You’ll cut your odds of type 2 diabetes

Research shows the link between sugar and developing type 2 diabetes, cut it down and you will cut your odds significantly.

Lets Talk Veganism!

1/29/2019

I would love to hear some views on this...its a hot topic right now...

I asked for some thoughts on it in my Private Facebook group and they were very mixed...

Some people saying they would never consider it...they love their meat and dairy too much..

I had some saying they really wanted to do it for ethical/environmental reasons but find it hard to get their protein in...plus how restrictive it is when you eat out

Comments were made around wanting to try a plant based diet to see how it impacted peoples health...but one lady said it had actually made her snack more and gain weight..

I also had some who want to do it but as they cook for their family they find it really difficult...

I would love to know what you think? Perhaps you are vegan and have been for a while? Maybe you are a new vegan? Do you worry about protein? Has it helped you lose weight?

I would really like to see how I feel on a plant based diet...I don't feel personally that I could go fully vegan so I am thinking about trying a few days a week to see how I get on...

I would love to hear your thoughts..

Kelly xx
www.keepfitwithkelly.com

A Throwback To Last Year.....

1/22/2019

This was a lovely message that Zena sent me last September after she had been following my programme for 6 weeks

Zena has now gone on to lose nearly 3 stone and 32 inches!!!!!!!!

"I can’t begin to tell you how chuffed I am to have lost a stone and 14 inches overall!!!

For anyone thinking of trying PT sessions with Kelly...I had been promising myself to start exercising for longer than I care to admit.

I was feeling down and drinking more often than I should. Then, a few months back, I got taken along to a great exercise class ‘open day’ with my lovely friend Yvette and met the fabulous Kelly. She is so friendly and welcoming that I decided to take the big step of booking some personal training sessions with her. I did have a mild panic before the first session and very nearly cancelled. I am so glad that Kelly gently convinced me to give it a try. I loved Kelly’s sessions immediately! I had 3 x PT sessions with Kelly but got Cellulitis thanks to an insect bite and then came down with Laryngitis/Acute Pharyngitis (Doctor’s diagnosis differed?!). During these few weeks of feeling really poorly, I obviously couldn’t exercise at all but I did manage to stick to Kelly’s clean eating meal plans. Obviously my appetite wasn’t great being ill and I was reliant on my fab friend ‘Katie’s’ homemade soups to get me through the first week of feeling awful but I have found that my whole outlook on what I eat has changed in a very short period of time. The menus are easy to follow and I find shopping for food much less stressful, knowing what my week’s meals are going to be. I don’t feel bloated anymore and I don’t really miss the carbs, I’ve stopped drinking alcohol and now that I’m finally starting to feel better, I can actually get off my sick bed/sofa and get out in the fresh air and gently start to exercise again. Kelly even changed the way we exercise because of my painful cough so that it didn’t aggravate it. My voice is still not fully recovered but thankfully, you don’t have to talk whilst you exercise. Kelly is always upbeat, positive and great fun. I will most definitely be booking another 10 PT sessions.
Thank you again Kelly for making such a positive and healthy change to my life. ❤️ xxx"

How do you stay motivated to work out in the winter?

1/17/2019

The nights are dark......

The weather is cold......

The lure of the sofa is there...snuggling and not bothering to go out and do your exercise.....

BUT

Do you know that it only takes 2 weeks for your fitness levels to start to reverse.....

How about the fact that exercise is excellent for your mental health so sitting on the sofa is not going to get you that endorphin buzz

Or the big one.......your bum being on the sofa is going to spread!!!!!!

SO

My message is DONT GIVE UP......KEEP GOING FOR YOUR RUNS OR BIKE RIDES OR OUT TO YOUR CLASSES

It is so important.....for so many reasons!

Kelly x
www.keepfitwithkelly.com

PS: Do you find it harder to find motivation in the winter????

Are You Doing Dry January?

1/14/2019

I am not......because it makes me miserable !!!!

I totally get the health benefits and think it is great if you want to do it and can do it..

BUT

For me I just like to moderate in January....so I cut right back to just a Friday and a Saturday...whereas over Christmas you just don't even know what the day is do you???!!!

I think about what I am drinking so try to substitute beer and wine for a G & T.....more water when I am having a drink etc

But I have found that when I say I cant have something AT ALL it makes me miserable and I just want it more!!!

How about you?? I would love to know if you are doing dry Jan and what your reasons are?? Maybe you do it every year???

My one piece of advice if you are doing it....DONT BINGE DRINK IN FEB!!! I find lots of people try and make up for it afterwards and that just undoes all the good you have done your body...

Kelly xx
www.keepfitwithkelly.com

PS: The reason I don't do dry January is my husband cant stand to live with me if I cant have my G & T on a Friday night....Im a bit moody!!!!!

My Top Tips for Festive Period

12/11/2018

I am sure you are well and truly into the festive spirit now.....parties, meals out, family gatherings...and they all seem to revolve around food and drink!!

And why not!!!

But there are some little tips you can follow....

1. Fasting is a great tool to help reduce your calorie intake without even counting your calories.....trying to go 16 hours with no food just LOADS of water

2. Eat something small and protein rich before heading out drinking

3. Drink LOTS of water before during and after your nights out

4. Dark chocolate is a great alternative and lower in sugar than milk chocolate...higher the cocoa percentage the better

5. Get out and be active every day...at home workouts, walks in the park.....just do SOMETHING..

Kelly xx

Do you like a drink?

12/3/2018

We are in December.....yay!!!

But does that mean more alcohol for you?????

Lots of us find that over Christmas we have more parties...meals out and drink more at home...

So here are some helpful tips to bear in mind....

1. Your body burns off alcohol before anything else so it will slow down your fat burning

2. It is full of empty calories and as such has no nutritional value

3. Lowering your inhibitions it can make you eat things you wouldn't normally!

But I like a drink and want a drink at Christmas I hear you say!

So do I....I enjoy a drink so here are some pointers....

1. Try to choose the lower sugar options gin and tonic or vodka and tonic are great options

2. Drink some water before during and after your night out

3. Try to eat a protein rich meal before you go out and the next day go for lots of water, green veggies and good fats to flush away those toxins

Kelly xx

www.keepfitwithkelly.com