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
 

I love the start of a new month , a time to set new goals and start a blank page in the diary! Can you believe we are into May???
 
How has this year been so far for you? 
 
What do you want to achieve this month? Is working on your health and wellness high on your priority list?
 
I would recommend setting maybe 3 small goals .....writing them down......it could be to meal plan this month, maybe to get out for a daily walk, perhaps you want to increase your water intake?????
 
I would love you to message me and tell me how you are feeling about the rest of the year and what you would like to achieve........
 
Here are all the ways I could help you if you want me to.....
 
1. Join my online timetable of classes from anywhere in the world
2. If local to me then we have Face to Face Classes 
3. If you would like help with your nutrition then check out my 21 Day New U online plan starting today
4. Maybe you just want some at home videos to do at your own leisure
 
 
I am here to help in anyway I can so please get in touch
 
Kelly xx
www.keepfitwithkelly.com
 
 

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

First of all I want to say that I totally get that it can be a really daunting experience to walk into any fitness class for the first time......so what can you expect in one of mine...
 
1. To be greeted by me with a welcome and a smile...I am always on the door when you arrive.....to say hello and chat with you if you need to tell me about any injuries or concerns
 
2. A non intimidating atmosphere...all my venues are church halls or school halls....we do not have mirrors or egos!!!
 
3. A mix of people......you will find all ages, shapes and sizes exercising together....working at their own level....I encourage and motivate but don't push beyond peoples means
 
4. You won't find the same thing 2 weeks running, I mix up music and moves so that you hopefully never get bored
 
5. A good atmosphere..the music is a massive part of my classes...and I believe music can really be used to enhance the mood...whether that is cranking it up in Kettlercise or chilling out in Pilates.
 
If you want to come and try a class check out my timetable HERE or drop me a message and we can chat about which classes might suit you....
 
Kelly x
www.keepfitwithkelly.com

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

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........

​A deep question hey!!!


This has come from a video I did on Facebook this week looking at what sort of coach I am? What sort of women work with me?

Click HERE to have a look at the video..

I also asked the question on social media........if you come to my classes or work with me one to one how would you describe me???

Some lovely words were used to describe me....positive, fun, upbeat, energetic, non judgemental, supportive..and one lady simply said "you care"

How lovely is that.........the purpose of asking the question was so that i could give you an idea in this blog post of what I am like as a coach and hopefully they have summed it up perfectly...

I would also add that I am REALISTIC!!!

I am a real women who eats chocolate and drinks wine..............and the women I work with are real women too...we are not about bulging biceps and rippling abs...we are about being the healthiest and happiest versions of ourselves we can be

I know that over the next few weeks thoughts will be turning to your plans for next year in terms of the exercise you are going to do and maybe the type of eating plan you will follow...give working with me a thought if you are resonating with any of this....

Kelly xx
www.keepfitwithkelly.com

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

This is a question I get asked a lot by my clients....perhaps if they are injured, or haven't exercised in a while or simply struggle to lose weight and they worry that a lack of exercise is hindering them...
 
So here are my thoughts
 
Exercise is really important for
 
Heart health
Keeping your joints supple and flexible
Helping with weight stability
Enhancing mental health and a positive mind
Muscle tone
Feel good factor
 
HOWEVER
 
If you are looking to lose weight WHAT YOU PUT INTO YOUR BODY is the main thing...you can't out exercise a POOR DIET
 
So if you don't enjoy exercise at the moment maybe because you feel self conscious or find it hard because you are unfit...or if you are injured DON"T LET THAT STOP YOU EMBARKING ON IMPROVING YOUR DIET
 
Once you start to eat better and lose a bit of weight you will then hopefully find that you feel more like exercising and the two then go nicely hand in hand....
 
I am a perfect example of this....I do tons of exercise but I still have to watch what I eat...Yes I can get away with more because I burn such a lot of calories with the level of my activity BUT I have to keep an eye on my food or I gain weight...
 
So that is why on my 6 week Kick Start Home plan we focus on the food and then work on increasing your activity levels as we go along......if we have people in the group who are happy to exercise from day one then I supply short at home workouts for you do ......
 
I would love you to join us on the next one starting in just 6 days!!!
 
Kelly xx
www.keepfitwithkelly.com

"But I cant give up my glass of wine"
 
This is something I hear all the time!
 
And why should you!
 
So this is my take on booze and this is what I follow myself and what I tell my clients..
 
Yes alcohol is not full of nutrients and yes it can give you the munchies and mean that you are more tempted by treats...BUT it is nice and many of my clients and me myself really enjoy a drink and DONT WANT TO GIVE IT UP
 
So how do you get healthier and lose weight whilst still having a drink?
 
This is something I will be covering a lot and teaching on my next 6 week Kick Start Home course...BUT for today the tip I will share with you is
 
Have a think about how much you drink and what drinks you tend to choose.....if you drink 5 nights a week now could you drop to 3.....if you love wine on a Friday and Saturday could you make the Friday a G & T night instead......?????
 
Maybe you just need to get a bit smarter??
 
Let me know your thoughts.........what is your favourite tipple?
 
Kelly x
www.keepfitwithkelly.com
 
PS: Mine is a red wine.......(a little bit of dark chocolate goes so well with that too)