KEEP FIT WITH KELLY
  • Home
  • About
  • Online Fitness
  • Live Classes
  • Womens Health
  • Personal Training
  • EarlyBird Club
  • Prices
  • Fitness Videos
  • Contact Us
  • Testimonials
  • Blog
  • Gallery

Healthy Recipes

6/14/2022

4 Comments

 
Cauliflower, Butter Bean and Spinach Dhal
 
Ingredients
100g spinach
1 red onion chopped
1 tomato chopped
100g red lentils rinsed
2 garlic cloves chopped
1 tbsp ginger
1 red chilli finely chopped
1 tsp turmeric
1 tsp cumin
1 tsp garam masala
1 tin butter beans
500ml vegetable stock
Half cauliflower cut into small pieces
2 tsp english mustard
 
Fry the red onion and tomato in a little oil until soft, add the lentils, garlic, chilli and all the spices.
 
Cook for a few minutes before adding the butter beans, cauliflower and stock, bring to a simmer for 25 minutes, keep stirring and a little water if it starts to stick, you want the lentils to be soft.
 
Then add the mustard and spinach to the pan and give it all a good stir until the spinach has wilted.
 
Serve with rice or flatbreads
 
4 Comments

Should I do weights if I want to lose weight?

3/11/2020

0 Comments

 
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
0 Comments

Are you giving anything up for Lent?

2/26/2020

0 Comments

 
​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
0 Comments

How did you sleep last night?

1/29/2020

2 Comments

 
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
2 Comments

How many diets do you reckon you have done?

1/7/2020

2 Comments

 
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........
2 Comments

Are you stressed?

11/11/2019

1 Comment

 
Today is National Stress Awareness Day..this is something that the charity MIND arranges each year on the first Wednesday in November and it is just to get us talking about stress and what we can do to reduce it..
 
I did a poll on my Instagram story yesterday and simply asked the question Are you Stressed?
 
It was a pretty much 50/50 split on answers so that is half of us that are stressed currently.....
 
I had a great guest on my radio show yesterday to talk about this...Faye is a hypnotherapist and also is an expert in reflexology and massage and she shared her top tips...you can listen back HERE
 
She advised speaking with your GP as a first point of call but then these pointers may help as well....
 
1. Get some exercise.......staying active whilst it won't get rid of stress in our life will help us handle it better
 
2. Spend time with family and friends and talk to them about how you are feeling and don't bottle things up
 
3. Me time...making time to just do something for you...be that a bath, getting your nails done, meeting a friend for coffee...I chipped in that having a cuppa and watching Loose Women helps me!
 
4. Challenge yourself...trying a new hobby, doing something new
 
5, Reducing unhealthy habits, so watching your caffeine and alcohol intake
 
6. Volunteering apparently is a stress reliever as we are doing things for others
 
7. Be positive...every day look for the 3 things that have happened that day that have gone well......always look for the positives
 
I hope that has helped if you are stressed at all.......get in touch and let me know
 
Kelly xx
www.keepfitwithkelly.com
1 Comment

Do you use a slow cooker?

10/29/2019

4 Comments

 
Mine is my best friend all year really but especially at this time of the year...
 
I use it to cook whole joints of meat, stews, curries, chilli......so many different things
 
It is great if you are busy and don't get home until late some days......what is better than walking in to that delicious smell......
 
I find if you have people coming home at different times it works well too as you can all just eat from the pot when you need to...
 
Have you got a slow cooker? What is your favourite thing to make....share your favourite recipe with me and I will send out a few of the favourites on Friday..
 
Kelly x
www.keepfitwithkelly.com
4 Comments

Should you use weights?

10/23/2019

10 Comments

 
​So many women ask me this question?
 
They see things written about weight training being good but do not really feel confident or know where to start....
 
So yes weights are a great addition to your workouts, for women to bulk up it is very difficult, so never worry that you don't want to be muscly, using light weights and high reps will increase your muscle mass, improve your shape and do wonders for your fitness without bulking you up.
 
Most of us want to look better......so it is best to stop obsessing about the scales and start to think about your body shape and muscle tone...using weights as we get older is brilliant for combatting menopausal weight gain as well
 
Resistance training with weights or bands can be extremely effective at preserving or even increasing lean muscle mass, which normally declines with hormonal changes and age
 
So now to getting the confidence.....attending a weights based class or perhaps using a trainer is a great idea as you then know that you are doing things correctly...
 
I run 3 weights based classes on my timetable if you are near enough to me..
 
Tuesday - 8pm Kettlercise Coppice School
Thursday -10am 50+ Kettlebells Holy Cross Church Hall Walmley
Thursday - 6.15pm Kettlercise Falcon Lodge Community Centre
 
Please hit reply and feel free to ask my any questions about working out with weights
 
Kelly xx
www.keepfitwithkelly.com
10 Comments

How do you stay motivated at this time of year?

10/15/2019

2 Comments

 
​It can be hard to stay motivated when the nights draw in....the temptation to just stay on the sofa rather than go out to exercise is HIGH..I get that!!!!
 
Also the shops are already starting to fill their shelves with the Xmas goodies.......soon the coffee shops will have their specialty drinks in......I was behind 2 ladies in a queue in Aldi this week both buying mince pies....
 
BUT IF WE START EATING ALL THE GOODIES AND HIBERNATING NOW.......WHAT WEIGHT WILL YOU GAIN AND HOW WILL YOU FEEL BY THE NEW YEAR
 
I love this time of the year...this run up to Xmas is my ABSOLUTE favourite and I am no party pooper...
 
BUT
 
If I start on the mince pies and baileys now then I will gain a stone by January...FACT!!
 
And I do not want to do that!!!!
 
​​​​​​​So my message today is stay motivated.....make good food choices.......avoid the SUGAR and rubbish and keep up with the exercise routine...it only takes 2 weeks for your fitness levels to start to decrease!!!
 
 
Kelly xx
2 Comments

But I have a busy social life...

10/2/2019

0 Comments

 
And if you do...why shouldn't you!
 
We only get one life and I believe in living it...whilst being as healthy, happy and active as I can be
 
AND SO
 
If you like to eat out...go on holidays and have a drink at the weekends....I encourage all my clients to carry on doing that!
 
I always tell them never to cancel social occasions they just need to learn how to create the right balance........I eat out, drink alcohol and eat chocolate.......but I also follow some other simple rules to stop me from gaining weight...and this is the sort of info I share on my 6 week Kick Start Home plan.....
 
It doesn't have to be all or nothing...there is another way!
 
Kelly xx
www.keepfitwithkelly.com
0 Comments
<<Previous

    Archives

    November 2022
    July 2022
    June 2022
    May 2022
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    May 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    June 2018
    May 2018
    March 2018
    February 2018
    August 2017
    June 2017
    May 2017
    February 2017
    January 2017
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    September 2014
    August 2014
    July 2014
    October 2013
    September 2013

    Categories

    All
    Alcohol
    Calories
    Clean 9
    Clean Eating
    Detox
    Fat Loss
    Fitness
    Fitness Classes
    Fitness Pilates
    Fitness Retreat
    Healthy Heart
    Healthy Lifestyle
    Healthy Recipes
    Heart
    Hot Body Diet
    How To Lose Weight
    Magnesium
    Meditation
    Mindset
    Miracle Morning
    Mumpreneur Awards
    National Fitness Day
    Older Adults
    Online Fitness
    Personal Training
    Pre And Post Natal
    Sugar
    Sutton Coldfield
    Sutton Coldfield Fitness
    Tummy Fat
    Unite
    Weight Loss

    RSS Feed

Keep Fit With Kelly Ltd. Company No. 12694458.
​Registered Address: First Floor, 34 High Street, Sutton Coldfield, B72 1UP. Registered in England & Wales