Blog - Keep Fit With Kelly: Health and Fitness

If you don't treat it right it stops working!

1/12/2016

Hi,

Well what a week last week was for me..

Bear in mind I had a 3 week break from classes over Xmas, I had planned to exercise at home every day, but in reality out of the 21 days I did 8 HIIT workouts at home and managed a few long walks, so not as much as I had planned

I ate and drank more than I should which resulted in a few pounds added

So when I returned to classes on Monday, teaching 5 classes in one day really took it out of me!!!

I experienced severe DOMS (Delayed Onset Muscle Soreness) until Thursday and was exhausted! Seriously just getting out of bed was painful and a struggle let alone going and teaching another 2 classes on Tuesday night, but I did it.

Remind me never to take 3 weeks off again!

But I didn't seem to be the only one.....nearly everyone that came through my door told me how much weight they had gained over Xmas, how they felt heavy and lethargic and lots also had cases of DOMS!!!!

One lady simply said "help me" as she came in!

But where is this story leading.......

Just to making the point that getting back to it after a break whether that is 3 weeks or 10 years is hard

You are going to find it a struggle, you are going to maybe ache afterwards, you may feel tired but it is so worth it because that just proves to me what my body is normally like when I am constantly eating right and moving it regularly.....it works!!

When I don't feed it right and don't move it regularly it stops working (and is very hard to restart).

So hears hoping this week will be easier, I am sure it will be!!!

Kelly

www.keepfitwithkelly.com

PS: Places are going fast on my Wellness Day, this is a day I am hosting at The Belfry Hotel in Sutton Coldfield, the day will be full of fitness sessions, healthy food, informative talks and I hope it will leave people refreshed, rejuvenated and ready for 2016!! You can check it out here

10 Top Tips to get rid of the Xmas bloat!!!!!

1/6/2016

Hi,

Is that how you feel today???

Are you getting back on track this week??

Here are my 10 Top Tips to get rid of the Xmas bloat!!!!!

1: Give your food away - So gather up your food and head down to your local foodbank
and give it away. If you have sugary and carby food hanging around YOU will eat it.

2: Grocery shop online - Create a weekly Kick Start Fat Loss friendly
shopping list & save hours of boring supermarket shopping and get it all delivered.

Save money as you won’t be tempted to impulse buy and keeps your bang on track with your goals.

3: Make a plan - Download a
free meal planner to keep you on track KickStarFatloss.net/mealplanner
Most people find following a plan really helps motivate them to stay on track.

4: Schedule a daily 10minute HIIT workout - Get up 20 minutes earlier,
strap on your sports bra and stay in your pajama bottoms if you like just get in a
10 minute Workout.

How ever the day pans out and whatever happens you can be confident you have already
got your fatburning workout in so you feel less stressed, focussed, happy & confident for the rest of the day.

5: Start your day with a pinch of Pink Himalayan Seat salt in bottled water.
Studies show this will help balance the adrenal glands and give you more energy.

6: Gratitude - Start the day with 1 minute of GRATITUDE. Think of all the things you are so happy, grateful and thankful for. Its a great mood enhancer and choose to feel happy knowing you are really looking after yourself.
This is a fabulous mental boost and helps you feel motivated and in the right mindset.

7: Your first meal of the day needs to be lean protein and good fats - Ditch the carb loaded cereals and go for eggs, smoked salmon, avocado or whizz up a greens juice if you have had a juicer for Christmas.

Eat the first meal of the day whenever you like you don’t have to eat the minute you get up. Focus on the food quality.

8: Meal Prep - It’s so cool these days to take your food with you in your tupperwear.
Take 30minutes each evening to prep your food for the next day. Batch cook and load up your slow cooker this saves hours of cooking and clearing away and keeps you bang on track.

9: Sleep - Develop a good sleep routine.

Sleep is where the body resets and burns tons of fat. Cut down your screen time in the evening, try a relaxing hot bath with essential oils, sleep in a bat cave & take your iphone out of the room.

10: Take up a Hobby or a class - Make a decision this year to do something NEW. Keeps you mentally alert, focussed and forces you to take a break.

Hit reply and tell me whether these help you and how you are feeling now Xmas is done and dusted!!!

Kelly x

www.keepfitwithkelly.com

PS: Have you had a look at the pre launch offers I have for my new Kick Start Fat Loss classes coming from the end of Jan???? Try not to wait until launch night to book and pay as I anticipate the room being filled to the rafters so you may have a wait!!

Fond farewell my lovely Cheesecake!

12/29/2015

Hi,

We have come out the other side!!!

I hope your Xmas has been fantastic. I hope you have indulged in some yummy treats, enjoyed drinks with family and friends and most importantly let loose a little and not felt guilty about it!

I saw the quote below on Facebook on Sunday and I loved the sentiment behind it!

Most of us, me included, indulge at this time of the year and why shouldn't we, it is good to allow yourself treats and any excess pounds can be dealt with easily in January!

However I am starting to feel a bit bloated and sluggish now, are you?

I have tried to get some workouts in at home and we have done some long walks but in the end I had to bin some of the sweet stuff we had in the fridge as I could feel it settling on my hips!!

My mother in law makes me a baileys cheesecake every year and I just love love love it!

The problem is I am the only one in our house that eats it, on Sunday I thought to myself enough is enough and after a long tearful goodbye half had to go in the bin

I hate waste but seriously if I continued the way I was going I was in danger of ending up three sizes bigger by New Year!

So have a read of the statement below and don't feel guilty if you have eaten a little more than usual......but lets get a plan in place for January!

Kelly

www.keepfitwithkelly.com

PS: I am all set to launch my new slimming club in Sutton Coldfield in January....places need to be booked for launch night and I am currently running special offers to buy a 1 or 3 month package...you can find all you need here .

Obesity Is Biggest Threat To Women's Health In The UK

12/15/2015

Hi,

Did you see this headline last week?

Wow, the Chief Medical Officer came out with some startling statistics.....64% of women aged 34-44 and 71% of women aged 45-55 are overweight or obese

She then went on to say that this is leading to women being more at risk from diabetes, heart disease, breast cancer and so on

She even went so far as to say it was as big a threat to us as terrorism!

Strong words.....

How have we ended up here??

I think that lots of women are confused as to which plan to follow, what to eat and what not to eat..

We have so many mixed messages. you will hear some things from people like me, then different from doctors, then the telly will tell you something different every day

People are confused....should they be eating high fat, low fat, sweeteners, fruit, carbs????

We have big brands out there promoting cereal bars packed with processed ingredients and sweeteners and saying they are healthy

No wonder women are confused and don't know where to start with tackling their weight

And this is about a lot more than fitting in your jeans, this is your health

So what can we do?

Well I think we need to take our own health into our hands if we want to live a long healthy life and see our grandkids and great grandkids

We need to be informed and follow a plan with lots of science behind it, be logical, is a balanced meal of meat, fish and loads of veggies going to be better for us than a processed snack bar?

I think most people know the answer to that...

We are a nation hooked on sugar as that has been pumped into our "low fat" foods to make them taste good

Look at the sugar content on a low fat yoghurt next time you are shopping

I have embraced the clean eating, high protein, high "good' fat, good carb, low sugar diet for some time now and this is what I will be continuing next year with Kick Start Fat Loss

Exercise is great and is needed but that is only about 20% of the equation, your nutrition has to be right.

Let me know your thoughts, are you surprised by those statistics? Are you confused about what to eat? Do you think there are a lot of mixed messages?

I would love to hear from you.

You can read the report here it is very interesting

Kelly

www.keepfitwithkelly.com

PS: If that has inspired you to change things in 2016, places are already going on my new course next year, you can get a Xmas bargain HERE

Is Breakfast a Problem for You?

12/9/2015

Hi,

For EVER, we have been told to eat breakfast immediately upon awakening.

The food marketeers and food companies have ingrained that message into our brain so deeply from the early 70’s

BUT

If you listen to your body.
Are YOU really a breakfast person?

Have you had a sneaky feeling in the back of your mind that you are not actually hungry first thing?

But you eat anyway thinking that is the healthy approach.

BUT

And as soon as you do eat it seems to open the floodgates to being hungry all day?

Is this you?

* * You are actually not hungry first thing?

* * The moment you finish eating breakfast, you suddenly feel ravenous?

* * Eating breakfast first thing makes you so ravenous that you start eating more food within 20 minutes of having finished eating breakfast?

It is as if I had not even eaten breakfast!

Are you then counting down the seconds until your next meal?

For many people , eating breakfast first thing in the morning is the equivalent of opening
up the floodgates to an all-day snack-a-thon?

Why Does Eating Breakfast Make You Hungrier?

About 20-30 minutes after you wake up in the morning, your blood cortisol levels increase by about 50%.

This is the Cortisol Awakening Response (CAR), and it happens in anticipation of the demands of your upcoming day.

So your cortisol levels rise reach a peak around the same time as you eat your morning breakfast.

This augments your feeding-induced insulin secretion.

In other words, if you eat something during CAR, your insulin secretion is boosted.

The insulin surge is followed by a drop in your blood glucose, with the result being extreme hunger.

This would NOT occur if you ate the same meal later in the day.

Pushing your BREAKFAST or first meal of the day back to a later time can be called intermittent fasting.

You are not skipping a meal you are simply pushing it back to a later time giving your digestive system a break.

There are some amazing studies & research around showing the benefits of intermittent fasting
on fatloss and health in general.

Once You Start, You Can't Stop
If you eat breakfast in the morning, and then you just can't stop eating thereafter, try changing your breakfast timing

AND ensure you eat a High Fat / Good Protein style breakfast.

For example:-)
Salmon, Eggs & Avocado
Eggs (any style) cooked in coconut oil.
Organic bacon & eggs cooked in coconut oil.
Create your own Greens Juice.

Think of it as a healthy fat burning ”brunch”

The fats and protein will keep you going for hours, no need to snack and you feel

alert,energised and on top of your game for the rest of the day.

Three Reasons To Eat Your Breakfast Later
* * End Chronic Hunger
* * Anti-Aging: Fasting allows the body to discard damaged parts of your cells. This is integral to anti-aging.

* * Fat-Burning: Fasting promotes the release of body fat for fuel.

Why?

In order to burn body fat, your insulin levels must be very low.

This can be achieved through short-term fasting.

Push your breakfast time later after your overnight fast, and you will finally be able to burn your stored fat for fuel.

Of course no one solution suits everyone and this MIGHT not be for you but if you identify with any of the above then give it a go and see how you feel

Let me know what you think

Kelly x

www.keepfitwithkelly.com

PS: Have you seen the pre launch offers I am running over Xmas for my new Kick Start Fat Loss club...people are already signed up and ready to go! You can check them out here

This was me 9 years ago...

12/3/2015

Hi,

Today I wanted to share a before and after picture of myself with you.

On the left was 9 years ago and the right is quite recently at Jude's christening.

The difference here is so much more than the 2 stone of weight, I was unhappy, tired, did not do any exercise,I had no confidence and was starving hungry all the time.

At this time I was stuck in a cycle of Weight Watchers and Slimming World, losing a few pounds here and then putting a few pounds back on.

I used to eat a couple of biscuits for breakfast because they fitted into my points!

Then I discovered a love for exercise and clean eating.

It truly has changed my life, I have lost weight yes, it is about my health as well.

I have loads of energy, my skin is better, I am fit and able to do all the exercise I do, I am never hungry as I nourish my body with good food and I am happy.

I learnt a big lesson and that is to take care of my body as it is the only one we have, I no longer eat 2 biscuits for breakfast anymore, I tuck into omelettes and healthy juices and pancakes now.

I am helping people every day to discover all the wonderful foods they can reward their body with so that they never need to feel hungry again!

I love what I do because I have been bigger and smaller, lots of you will know that I struggle with my sugar addiction every day, I am trying to be super good at the moment as I know Xmas can turn into a sugar fest from December 1st for me if I'm not careful!

So I am really excited for 2016 when I bring Kick Start Fat Loss to Sutton as it is a plan I have followed myself for the last few years, I still want to get leaner myself and am hoping that next year will help me as well as all of you!

Kelly

www.keepfitwithkelly.com

PS: If you haven't already bag your place at the launch night HERE and check out the the Pre Launch offers I have running at the moment. Let's make 2016 the year that together we can get to our goal!

What we are seeing is not real!

11/26/2015

Hi,

You may or may not have seen the image below on Facebook this weekend

It is showing two girls who are in I'm a Celebrity at the moment, the image on the left is them in the jungle last week (the unedited version) and on the right is images from glossy mags that they have been in

Quite a difference!

They look fantastic in the flesh, they have lovely figures and are attractive young women but they have been photoshopped massively in the magazine shots

So if us as women are looking at these photoshopped images, especially young girls and thinking we need to look like that or indeed beat ourselves up that we don't look like that, then we are aspiring to be something that isn't even real anyway!

The image was on Facebook and someone commented that she thought the real images were great, they had normal nice figures that she could aspire to, I think that is really important, we can't and shouldn't aspire to figures that aren't real

So magazines will continue to photoshop I suppose and I can understand why some people in them like they way that they edit the pictures, wouldn't we all like to have a few inches removed in our holiday pictures!!

But equally I think it should be made clear especially to our daughters that the images are being airbrushed and that they haven't really got a thigh gap which seems to be the new thing the young girls want to have

Looking at it another way lets celebrate the lovely female body, lumps, bumps and all

If you have young daughters or granddaughters show them this image so that they understand what the celebrity's look like in real life and don't grow up thinking that they have to have a thigh gap to be beautiful!

Let me know your thoughts...as always I love to hear them!

Kelly x

www.keepfitwithkelly.com

PS: If you follow me on Facebook you may have seen my link to grab a place at my FREE launch night in January for my KickStart Fat Loss Sutton Coldfield class, this is a brand new revolutionary slimming club I am launching, no calorie counting or shakes, a real emphasis on proper nutrition and support via the live class each week. Click HERE if you would like to come along to the launch night and sample lots of yummy clean food.

What is the best breakfast to have?

11/20/2015

Hi,

This Saturday November 14th is World Diabetes Day and this year the International Diabetes Federation is promoting healthy living and starting each day right by having a healthy breakfast as its theme to combat this worldwide epidemic.

The campaign is being backed by all major health organisations to draw attention to the health issues attributed to Diabetes and to keep the disease firmly in the public spotlight.

I have always promoted a healthy breakfast, its so important to get your day off to the best possible start with a protein filled meal

If you are still having toast or cereal for breakfast then you are starting your day in a way that will see you hungry again a few hours later on a hormonal rollercoaster which results in your body storing fat rather than burning it!

A healthy breakfast should be a mix of good carbs, protein and fibre and it should keep you full through the morning.

And it’s not just what we eat that we should be more aware of, what you drink with your breakfast should be thought about carefully too.

You should be cutting out the fruit juice if that is your preferred drink as just a 150ml glass of unsweetened orange juice contains around 15g of carbohydrate and 13g of sugar.

I have recently launched my own cookbook with a choice of 30 breakfast recipes in so that everyone should be able to find something tasty and filling for breakfast!

Here is one of my breakfast recipes containing eggs and avocado, eggs are a wonderful source of protein and avocados are packed full of good healthy fats.

This breakfast is quick, easy and will fill you up until lunchtime no problem!

Baked Egg in Avocado Cups Serves 1

Ingredients
• 1 avocado • 2 eggs, beaten • Sea salt and black pepper • 1 tsp of coconut oil • Handful of chopped chives • Chilli flakes to your preference

Method

Pre-heat the oven to 200c
Slice avocado in half and remove pip.
Use a spoon to scoop out some of the avocado to make room for the egg. Place the avocado halves in a tin or oven safe bowl so they don't roll around. You can slice a little off the avocado to give it a flat base and make them more stable. Crack an egg into each avocado half. Sprinkle with salt and pepper and add a pinch of chilli flakes.
Bake for 8-15 minutes depending how well done you like your eggs.

Sprinkle with chives and serve with a green salad

Let me know if you enjoy it and as always if you struggle with breakfast ideas then feel free to email me back and ask any questions.

Kelly

www.keepfitwihtkelly.com

PS: Coming next year, a Kick Start Fat Loss live weekly class, weigh in, talk and exercise all rolled into one! Plus some online options for those of you who aren't local to me. I will launch in January!

What is Clean Eating?

11/12/2015

Hi,

For those of you who didn't see my last email I had a pre launch offer for my brand new Eat Clean with Kellycookbook, containing 90 clean recipes that are super tasty and will have you burning fat in no time!

I offered a 20% discount for the first 30 people who bought one and......

I am so pleased to say that my first 30 books went flying out at the pre launch price so a big thank you to everyone who bought one!!

I will be launching the cookbook officially next Monday 9th November but don't worry if you missed Tuesdays email you can still reserve a copy for £15 by clicking one of the links below

For collection
https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=QZBE2CYSAL872

For postage via Royal Mail
https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=WPM939XYWY8HC

Anyway today I want to talk to you about “Eating clean”!!

"Isn't it funny how you can hear a new popular word or phrase for ages before you actually work out what it means? Like LOL and BTW!

For a long time now we have been using the phrase “eating clean”

And after speaking to a few of my clients they are unsure of what it really means.

Yeah they know it’s about eating healthy but what counts as‘Clean Food’?

Well…..

It’s all about removing the toxins from your diet to give your body a chance to start working more efficiently.

Eating clean generally means removing certain foods from your diet.

Removing foods like: Refined sugar, Alcohol, caffeine, processed food, wheat and gluten to name a few.

The more of these foods we eat the more unhealthy we will become!!

Now it’s not easy to start removing all of these foods from your diet and replace them with something more nutritious and healthy in one go…is it?

That is where my new cookbook can be a life saver, a cookbook meal planner that tells you what to eat for breakfast, lunch and dinner for 30 days. That’s 90 different healthy recipes, how easy would that make things?

A cook book that tells you exactly how to prepare and cook these foods, saving your valuable time ?

Eat Clean with Kelly does exactly this!

90 meals of healthy (and clean!) eating!!!

I have included a lunch recipe for you below so that you can see how easy and quick these recipes can be, enjoy!

Have a great day

Kelly x

Boobs!

11/4/2015

Hi,

Did that grab your attention!!!

I want to talk about boobs in the context of exercise....

And how important it is to make sure that you wear something supportive when exercising

We need to make sure that we protect our assets when jumping around, we don't want to damage the breast tissue and also it can be really uncomfortable if you are not wearing the right support

So what should you be wearing?

I always suggest to my clients that they get fitted out for a proper sports bra and that they make sure they have the size checked every time they purchase a new one and that should ideally be every 12 months

If you lose or gain weight or have a baby then you will want to get measured and checked again to ensure you are in the right size
Statistics show that three quarters of women that exercise are doing so without the right support in this area

Breasts are mostly composed of fatty tissue and are supported mainly by skin and fragile ligaments called Coopers' ligaments. Because these are not elastic, during repetitive or high impact sport the breasts bounce and pull on the ligaments, forcing them to stretch. Once these ligaments have stretched they stay this way. The result is every woman's nightmare - sagging breasts.

Going without the correct support can also cause breast pain and upper back and shoulder problems.

So when was the last time you got measured and made sure your sports bra was doing the job for you???

Kelly

www.keepfitiwthkelly.com

PS: If you are local to me in Sutton Coldfield then I start my Drop a Dress Size Club this Saturday, running throughout November we will be meeting once a week on a Saturday morning to be weighed and measured, have a motivational talk and get a workout! There are still just a few places left, if you want one you can grab one HERE