Blog Archives

Are you confused about carbs?

3/31/2016

Hi,

If you are confused then to be honest I don't blame you!

Good cards, bad carbs...which is which, what can you eat and when can you eat them????

Well in simple terms.....bad carbs are things like bread, white rice, pasta, sugary breakfast cereals, cakes, biscuits etc

Your good carbs are things like sweet potato, brown rice, quinoa and fruit

Yes fruit is a carbohydrate but a good carb, however certain fruits are better than others, so berries, apple, grapefruit are all better options

So with my clients on KSFL we advocate eating good carbs yes, in moderation definitely and after exercise is really the best time to be eating carbs if you are going to

We don't advise cutting all carbs just the bad ones!!!

People often say to me they need to eat carbs for energy but honestly if you eat a bowl of pasta I guarantee you are going to get an energy dip not long after consuming it

You can make sweet potato taste great, chips made from them with a drizzle of olive oil are a big hit in my house and brown rice is all we consume, I taste hardly any difference between that and brown rice now, and as for sweet potato brownies.......yum!

I hope that helps a little, please hit reply and ask if you are still confused about what is a good carb and when to eat them.

Kelly

www.keepfitwithkelly.com

PS: Places went like hot cakes yesterday on my next online 14 Day Toned in Ten course, you can still grab one HERE

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Here's my 14 Day Toned in Ten Programme

3/29/2016

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Hi,

How are you feeling today?

Sluggish and bloated after Easter?

Are you ready to jump onboard my next online course and start to feel amazing in just 14 days?

Do you need quick and easy 10 minute meals and workouts that can fit around your busy schedule?

I know how busy you are and cooking from scratch plus exercising every day can seem like a big mountain to climb so here is a 14 day plan including a Ten Minute Recipe Book and 14 Ten Minute Beginner Home Workouts Programme.

If the HIIT super high workouts are too intense for you right now then these low impact home workouts are perfect. I start from basics building your strength and fitness levels step by step.

You can however increase the intensity if you want to push yourself harder!

You will know exactly what meals to cook every day for 14 days using the 10 minute recipe book plus have loads of inspiration, motivation and ideas from me via the SECRET Facebook group

What is included?

14 x 10 minute workouts suitable for beginners all online an accessible from your phone, laptop, ipad or desktop.

A new 10 minute meal recipe book along with 14 day meal planner this is posted out to you

A 14 day workout tracker

A results tracker

Help and support from me personally every single day for 14 days in my Private Facebook KSFL coaching group.

I am so excited to be launching this brand NEW 14 day programme which starts on Monday 11th April

EARLYBIRD PRICE OF £27.00 + p&p (10 MINUTE RECIPE BOOK ALONE IS £9.99) LIMITED PLACES SO PLEASE GRAB YOUR PLACE TODAY BY CLICKING HERE!!!

THIS IS HOW MY LAST ONLINE COURSE WENT IN JUST 7 DAYS!!!

Jan said "I've lost 7lbs and 3.5 inches around waist/tummy area. So pleased with the weight loss"

Dawn said "I lost 4lbs in weight and 2 inches off my waist, this was despite giving into temptation and having cups of tea over the weekend. Am really pleased and will keep going with it"

Karen said "Lost 5lb and 51/2 inches well chuffed"

Gemma said "So I've done 6 and a half days as I started on Sunday due to me going out this evening. I have lost 7lb and 7.5 inches!!! Whoop whoop. So many people have commented on how much weight I've lost"

Michaela said "So haven't got time in the morning to weigh and measure so did it this morning. 6 days done, 3.5lbs lost, 2 inches off waist and 1 inch off the butt!! Woop woop!!"

So are you ready????

Jump in, grab yourself a place and we will do this together!

I will help you every step of the way with tons of support.....

Click HERE to get yourself a spot

Kelly xx
www.keepfitwithkelly.com

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Cath Joined KSFL After Breast Cancer

3/16/2016

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Hi,

Today I wanted to share this story from Cath who joined KSFL Stockport with Paula and now has more energy, has lost weight and feels amazing!

Here is her story:

“I started on KSFL in October 2015, on a 16 week plan. In that time I have lost 2 stone and 1/4 lb, I have so much more energy, am sleeping far better and feel wonderful.

I will admit it hasn’t been easy as I have issues with my health, and have had my Dad in hospital for 3 weeks while I was following the plan which meant I couldn’t stick to it and couldn’t attend any classes, but I didn’t give up and Paula supported me through it all.

I started on KSFL 8 months after I had had my third operation for breast cancer and 6 months after I finished radiotherapy, so my health was in a poor state but it also meant some days I was too tired to exercise and I was vulnerable to other illness so missed classes due to that too.

As I have seen the weight fall off and my skin looks visibly better I have gained more and more determination to continue, the clean eating is so easy to do and I feel so proud of myself at the supermarket checkout when I have a trolley full of healthy foods, it’s amazing how quickly you can shop as well when you cut out all the ready meal aisles.

Many people are commenting on my loss and how well I am looking so my confidence is growing too, I lost a lot of this when I was having surgery.

KSFL isn’t like other diet classes where you only get praised when you lose weight, if you have a bad week you get boosted up and encouraged, and it certainly doesn’t make you feel like you have failed.

I would recommend that you try KSFL, I certainly don’t regret it.
Cath.”
Thanks Cath for sharing your amazing story! Kelly xx www.keepfitwithkelly.comPS: Don't miss tomorrow mornings email, I have a super duper offer for you!!!

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Do you still eat breakfast cereal?

3/15/2016

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Hi,

Are you a cereal lover?

Do you still believe that the best way to start your day is with a bowl of cereal?

I have to tell you that along with toast it is the first thing I tell my clients to change when they start working with me.

Breakfast is your first meal of the day, it sets out the stall for how you are going to eat for the whole day, how balanced your blood sugar levels will be and therefore your mood and energy levels.

Choosing cereal for breakfast is a poor choice nutritionally when compared to other things you can choose and it doesn't fill you up!

The chances are an hour later you will be starving again and tempted to snack!

I promote breakfasts that are rich in protein and good fats, great choices are eggs, avocado, fish, smoothies or if you wish to porridge is far better than sugary cereals.

People often say "I don't have time in the morning"

My answer to that is just a little prep, boiling some eggs takes 5 minutes, preparing a frittata the night before is a great idea and making a smoothie (emphasis on veggies, avocados and a little berries) takes 2 minutes...

If you start your day this way you will not be hungry until lunchtime and have tons of energy with a sharp brain all morning!

Here are a couple of ideas of how much sugar may be in your cereal, these are based on a 30g serving

Kellogg’s Crunchy Nut 11g

Kellogg’s Coco Pops 10.5g
Kellogg’s Crunchy Nut Honey & Nut Clusters (7.8g)

Weetabix Weetos Chocolatey (7.2g)

Alpen Original Muesli (6.9g)

Nestlé Cheerios (6.2g)

Kellogg’s All-Bran Bran Flakes (6g)

Kelloggs Special K (5.1g)

Nestlé Shreddies (4.5g)

Kellogg’s Rice Krispies (3g)

Kellogg’s Cornflakes (2.4g)

I hope you have found that useful

As always reply and let me know your thoughts

Kelly xx

www.keepfitwithkelly.com

PS: I have opened bookings today for my Kettlebell classes, if you are from Sutton Coldfield and you fancy trying my 5 week course join us HERE

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Are you an emotional eater?

3/10/2016

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Hi

Do you think this could be you?

Do you have triggers emotionally that make you run to food?

I am finding loads of women are talking to me about this at the moment, they embark on a healthy eating plan all guns blazing but then something happens and they turn to their crutch be it biscuits, chocolate etc

It is amazing how many people seem to be affected in this way...

So what can we do...???

I think that recognising the triggers is really important, what is it that affects you in this way?

Some people don't eat just to satisfy hunger they turn to it in times of stress, tiredness or as a reward...."I have been really good this week so I deserve this, you only live once"

And occasionally that is fine but if it is making you unhappy and overweight then it is time to maybe address it..

Emotional hunger can't be satisfied with food, many times you will still feel the same way afterwards but on top of that you have the guilt of the food you have had making you feel worse

Your weight becomes harder to handle and the vicious circle continues...

Have a think about these questions.....

Do you eat more when you’re feeling stressed?

Do you eat when you’re not hungry or when you’re full?

Do you eat to feel better (to calm and soothe yourself when you’re sad, mad, bored, anxious, etc.)?

Do you reward yourself with food?
Do you regularly eat until you’ve stuffed yourself?

Does food make you feel safe? Do you feel like food is a friend?

Do you feel powerless or out of control around food?

So what is the difference between real hunger and emotional hunger?

Emotional hunger comes on suddenly.
Emotional hunger craves specific comfort foods.
Emotional hunger often leads to mindless eating.
Emotional hunger isn’t satisfied once you’re full.
Emotional hunger isn’t located in the stomach.
Emotional hunger often leads to regret, guilt, or shame.

So once you have recognised that this is something that you maybe doing what can you do???

Keep a diary so that you can see what triggers you to eat this way...

Then find other ways to feed your feelings - be it taking a walk, phoning a friend or having a hot bath

Take five minutes when craving hits, stop and think am I really hungry, how will I feel once I have eaten this food

And finally learn how to adopt new healthy eating habits, exercise and time for you, once you start to see and feel the benefit of eating well, your cravings will reduce, exercise is a great stress reliever and making time for you should never be underestimated!!!!

I hope you have found this useful and it has given you some food for thought!

I am hoping to have another KSFL open night in June where I will have an emotional eating counsellor some along and talk for us.

Please talk to me via email or social media if any of this affects you and would like some advice

Kelly xx
www.keepfitwithkelly.com

PS: The earlybird price finishes on Friday for my 7 day pre easter online detox, the price will then increase to £20, grab the early offer HERE

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Do you suffer with Eczema?

3/8/2016

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Hi,

It can be a horrible thing for lots of people I know

Maybe you have tried lots of different creams etc and you get relief for a bit but it comes back?

Have you ever considered it may be your diet?

I am getting messages like the one below from people all the time who change to my eating plan and find their eczema improves dramatically!

Here is what Jessie sent me......

"I have to say I never thought this diet would have such a huge impact on my life. I was so wrong.
I have suffered with eczema since a child I'm a nurse so constantly washing my hands all day, I usually have very red cracked skin. I have just finished nights and days and it's a miracle! My hands are normal. This is a break through for me as even the dermatology team struggle to help me clear this.
I am sorry this is long but this has changed my life and I am so thankful to kelly and this group"

If you suffer with this then get in touch with me let me give you some pointers on how you can also improve your condition.

Kelly
www.keepfitwithkelly.com

PS: We kick off a week today with my 7 Day Pre Easter Online detox, there are still a few earlybird prices left before I increase the price on Friday, you can join us HERE

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Can I have porridge?

3/3/2016

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Hi,

So what is it about Porridge?

People always say to me can I have porridge?

We all seem to love it, and there are worse breakfast choices believe me....

However
Whilst oats do not contain gluten, they contain avenin, which is a protein similar to gluten. We remove gluten from the diet on Kick Start and therefore porridge as it is an unknown quantity.
Problems can occur if oats are produced in the same place as wheat, barley and rye, as the oats can become contaminated with these other grains.
Oat products which are often labelled as ‘100% oats’, ‘pure oats’ or ‘organic’ oats are your best bet.
If you LOVE porridge for breakfast, then here is how to have it

Use organic oats and check the ingredients to make sure there are no extras added in there!
Use almond milk instead of cows milk.
Do not top it with lots of fruit and honey, how about just a little sprinkling of blueberries?
As with any plan mix it up with a good range of breakfasts throughout the week.
Try our Quinoa porridge as a substitute to oats

Are you a porridge lover???

Let me know if you try this one?

Kelly xx
www.keepfitwithkelly.com
PS: For more breakfast recipe ideas check out my range of cookbooks HERE

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Are you Scared of the Menopause?

3/1/2016

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Hi,

The Menopause....

It is a major massive thing for us women I know, and if you have a family history where the women around you have found it tough it can be even more scary

I know there will be people reading this like me who haven't reached it yet but know its going to happen!

Some who are pre menopausal so starting to show symptoms

And those who are in the throes of it plus those who have come out the other side!!

One thing all of you have in common though I am sure is that you want to experience it the best that you can, you want to minimise your symptoms and be as healthy as possible to make the transition as good as it can be

You want to have minimal disruption to your life and feel as well as you can?

Well managing your weight and fitness levels is going to have a massive impact on how you go through the menopause.

Your symptoms can be helped through following a good clean diet that allows your hormones to stay in balance and not be on a rollercoaster plus regular exercise is a massive help as well

I saw the doctor from Embarrassing Bodies being interviewed last week and he was saying that if women enter the menopause overweight then they are at much higher risk of Type 2 Diabetes, Heart Disease and certain cancers

He also said that if we enter our menopausal years at a healthy weight we are far more likely to continue that post menopause

So as a women approaching her forties fast I want to make sure that I am in the best health and shape that I can be, I want to minimise the risk of getting any of those horrible diseases above and I want to continue to enjoy a healthy energetic life

So I for one will continue to follow a clean diet, I know that when I eat this way, I sleep better, have more energy and keep my hormones in check

I want to approach my menopause ready for it, knowing that I am in tip top health and looking after myself, I'm not going to wait for it to hit me, and then think "oh dear I better start thinking about my lifestyle to improve the way I feel"

So who is with me?

Are you ready to get clean, improve your fitness and change your life?

I am all about health not just what the number on the scales say, my number one goal every day is to help women improve their lives!

I am here to help you if you want it.....please hit reply and tell me how you are feeling?

I want to hear of you are in a great place and feeling good or if you are struggling and want help, talk to me.

Now that I am online I can help anyone anywhere so don't be shy!

Kelly

www.keepfitwithkelly.com

PS: If you want a quick blast before Easter either to drop a few pounds or just as a detox to help you feel better bookings are open for my Pre Easter 7 Day plan which starts on Monday 14th March, click HERE to get your place at the Earlybird price

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