Blog - Keep Fit With Kelly: Health and Fitness

Clean Chocolate

6/28/2016

Hi,

Who doesn't love chocolate????

Try these clean chocolates for a sweet fix!

I will be making these and lots of other treats at our open evening next Wednesday 29th June...remember you can book a place HERE

3 tsbp coconut oil

3 tbsp almond butter

4 tbsp cocoa powder

2 tbsp honey

Mix all the ingredients in a pan over a very low heat, keep stirring until the mixture has all melted.

Transfer into ice cube trays or you can buy chocolate moulds, place the tray/moulds into the fridge and leave to set for at least 5-6 hours

Enjoy xxx

What is the best workout for fat loss?

6/22/2016

Hi,

People always ask me "what is the best workout for fat loss"

Well at KSFL we promote HIIT (high intensity interval training) workouts as a brilliant way to burn fat!!

Now you don't have to be super fit to work out this way, don't let the high intensity bit put you off!!

It just means working at a high intensity for YOU!!!

Everyone is different, I always give low and high options in my classes

The idea is that you work in bursts, so maybe 30 seconds flat out then rest etc etc

You can even make it super simple and just get outside sprinting for 20 seconds, walking for 30 seconds and then repeat

On KSFL I ask them to do my 30 minute class once a week and then try for some 10 minute online HIIT sessions at home, just 10 minutes in the morning can make a huge difference!!

Let me know if you are a lover of interval training??

Kelly xx

www.keepfitwithkelly.com

PS: We have our live class at Coppice tonight, the Kick Start Fat Loss part is 6.45-7.30 and then 7.30 - 8.00 is HIIT which is open to all!!!!

Chocolate Cookies. Healthy ones!

6/21/2016

Hi,

These chocolate cookies are always a big hit in my house!!!

Let me know if you try them....

1 cup gluten free flour

1 cup ground almonds

1/2 cup dates

1/2 cup water

3 tbsp cocoa powder

2 tbsp coconut oil

Place all the ingredients into the blender and mix into a soft dough.

Form the mixture into 6/8 cookies and bake at 200 degrees for 10 minutes, they may need an extra 5 minutes if still soft

Enjoy

Kelly xx

www.keepfitwithkelly.com

PS: You will be able to try lots of sweet treats like this at my KSFL Open Eveningon Wednesday 29th June.....you can book a FREE place HERE

Ginger Cake

6/16/2016

Hi,

So many people have asked me for this recipe....here goes!!

This cake is sugar free and delicious...let me know if you try it

100g butter

200g dates

175g gluten free flour

1 tsp baking powder

3 eggs

2 tbsp almond milk

2 tsp ginger

1 inch fresh ginger grated

Put all the ingredients into the blender, then into a greased loaf tin

Bake in a pre heated oven at 150 for 30 minutes, test that a skewer comes out clean, if not bake for another 10 minutes

Enjoy

Kelly

www.keepfitwithkelly.com

xxxx

Do you suffer with anxiety?

6/14/2016

Hi,

What are anxiety disorders?

We all experience occasional feelings of anxiety, worry and fear this is totally normal.

If you have an anxiety disorder, these feelings are more noticeable and difficult to live with.

They can make you feel as though things are worse than they actually are.

Symptoms of anxiety include:

Feelings of dread, panic or ‘impending doom’,

Feeling on edge or irritable,
Heightened alertness,
Difficulties sleeping,
Changes in appetite,
Difficulties concentrating,
Depersonalisation, and
wanting to escape from the situation you are in.
You might also experience physical symptoms, which can include:
sweating,
Heavy and fast breathing,
Hot flushes or blushing,
Dry mouth,
Shaking,
Hair loss,
Fast heartbeat,
Dizziness and fainting,
Irritable bowel syndrome (IBS), stomach aches and sickness.

So what foods are best and worst for anxiety?

AVOID at all costs:
Processed foods, fried foods, high glycemic carbs, unrefined sugars, coffee and alcoholic beverages.

DO EAT
Magnesium rich foods, Blueberries, Acai Berries, Almonds, Raw chocolate, Maca Root and anything with magnesium, vitamin B12 (and other B vitamins), zinc, and antioxidants can be beneficial for helping you deal with stress and anxiety.
Green veg, Good fats, Lean protein.

Have you tried Meditation?

Just 5-10 minutes a day sitting in silence and just
listening and feeling some nice big deep breaths can help loads!!!

Anxiety is so very common these days
and getting your nutrition on point can really
help.

I’d love to hear from you if anxiety issues bother you

Kelly xx

www.keepfitwithkelly.com

PS: Look out on Thursday as I open bookings for my FREE Open Evening on Wednesday 29th June, we will have a guest speaker talking about emotions and eating PLUS FREE food and lots more xxx

How do you get back on track after a bank holiday?

6/9/2016

Hi,

Have you had your holiday yet?

Or is it coming up in a few months??

Here are my Top 5 Tips for getting back on it after a holiday...

1. Organise a nice healthy shop to be delivered for when you get back, coming home to a fridge full of healthy veggies and meats will help you get going with some good meals!

2. Try to get back into your exercise routine as quickly as possible

3. Drink tons of water...if you have been enjoying beer, fizz and cocktails you are going to want to flush out the toxins with lots of water

4. Get some good sleep.....you will make better food choices when you are well rested so get a few early nights

5. Stop feeling guilty - what is done is done!! Holidays are for enjoying, don't waste energy worrying about the extra few pounds you have gained, get straight back on it and they will soon melt away!!

I hope you find them useful, please get in touch if you are struggling this week to get "back on it" after the holidays!!

Kelly xx

www.keepfitwithkelly.com

PS I have my very popular 21 day Summer Body Blitzstarting next Monday all online....daily workouts, recipes, meal planners and daily coaching from ME

Chicken Casserole

6/8/2016

Hi,

Do you have a slow cooker???

I use mine all the time even in the summer and I would highly recommend getting one!!

You can throw all your ingredients in in the morning and then come home to a lovely dinner, reducing the chance of you hitting the chip shop on the way home as you are too tired to cook!

Kelly xx

www.keepfitwithkelly.com

PS: Exciting times on Monday as my KSFL Dance package starts plus my 7 Day Online Juice Detox and I start a brand new BlockFit class on Monday nights!!!!!

Do Pilates to beat the menopause

6/2/2016

Hi,

A great report was published last week into how practising Pilates can really help ladies ease the symptoms of menopause

The yoga like stretching helps strengthen the bones and muscles, aids balance plus they added that exercise helps the body deal with the lapses in heat control i.e. hot flushes

It is really interesting how much of an impact can be made on easing menopausal symptoms through exercise and a good diet.....

They also added that weight training and HIIT were the other two beneficial forms of exercise...

You can check out the article here...

I offer Fitness Pilates, HIIT and Kettlebells on my timetable......so if you are local to me come and try a class out!

Kelly xx

www.keepfitwithkelly.com

PS: Bookings opened yesterday for my June Online programmes and they are flying out the door!!! I will be starting to put all the recipes etc into the Facebook group tomorrow!

PPS: On my online programmes I put pilates, HIIT and weight training workouts in so a win win!!!!

What are good fats?

6/1/2016

Hi,

Did you catch the news last week about the new reports saying that eating a diet high in good fats and low in carbohydrates and sugar is the way forward?

The National Obesity Forum and the Public Health Collaboration produced a report calling for a return to "whole foods" such as meat and fish plus high fat healthy foods rather than low fat foods.

So all this can get a bit confusing am I right??

What is classed as a "healthy" fat??

Things like full fat butter, avocados, oily fish, coconut oil, olive oil, nuts etc are all good fats and a diet rich in them will see your energy improve, your skin and hair improve, you will feel fuller for longer and become leaner

It really is time to ditch the low fat foods, these have had the fat removed and replaced with sugars to make them taste good

So if you currently enjoy low fat yoghurts, breakfast cereals, low fat biscuits and bars.....

Have a good look at the sugar content in these products and start cutting down if your desire is to be healthier and leaner!!!!

As always feel free to hit reply and ask any questions..

Kelly

www.keepfitwithkelly.com

PS: I will be opening bookings on Tuesday for my 7 Day Online Juice Detox which starts on Monday 6th June.....guess what....I will be showing you how to get off the sugary products and start to feel amazing!!