Fitness & Health Tips For 2016

Here's a recent article I wrote for The Evening Chronicle............

Stacey from Newcastle, retired from the track due to injury and is now a fully qualified sports therapist, personal trainer, nutritionist and health advisor.

In her new role she advises people on how to get fit and shift any unwanted weight.

She said: “Health and fitness advice in the past has always tended to be about going to extremes. Cutting out whole food groups, fasted cardio, not eating carbs after 6pm, and downing protein shakes after a session.

“Being fit and healthy is easy, can be fun and you don’t have to take it too seriously, you don’t have to stick to the rules which have been set before, find your own way of doing things”.

Here she gives you her top tips for a healthy 2016.

1. Don’t jump on the Fad diet bandwagon. Think that starving yourself will be a quick fire way of losing those Christmas pounds? Wrong! Fad diets such as 5:2, Atkins, low calorie, meal delivery services and points counting are only short term fixes and thats all they’ll ever be.

You need a normal human diet which your body and training can thrive on. Eat real natural foods and stay away from the packets... think vegetables, meat, grains, fish, seafood, eggs, fruit, nuts, seeds.

2. Enjoy your training! Think that being healthy and increasing your fitness levels should be a hard, miserable, painful slog? Thats the quickest way to put anyone off! Find the enjoyment level of exercise, remind yourself of how you will feel afterwards, endorphins released will give you a euphoric feeling and exercise is also recommend for people that might be suffering from the new year blues... exercise is a natural mood lifter and also gives you time out of the rat race.

3. Take it steady. Don’t be tempted into going to the gym everyday for three weeks, then find you’ve sickened yourself and can’t face going there anymore. Chose to exercise 3/4 times a week, then build it up after that.

4. Drink more water. Your body needs water to function and fills you up, so instead of reaching for snacks when you feel peckish, have a glass of water instead. Sometimes your body mistakes hunger for dehydration.

5. Drink less alcohol. Sorry to be the bearer of bad news, a couple of glasses of wine can set you back 400kcal and will require a 40mins run to burn it off. Cutting your alcohol intake is one of the quickest ways to lose those pesky pounds.

6. Try something new. If your stuck in a rut and bored of training then mix it up. Try circuit training, interval/hill running, a new fitness class, a new running route or join a new club.

7. Nail your warm up and cool down. Another thing that will get in your way of your fitness journey in 2016 is injuries. Make sure you are thoroughly warmed up before exercise and don’t jump straight in the car after your session. A normal warm up I prescribe to people is 5-10mins of jogging followed by dynamic stretches, these are exercises that are performed with movement such as high knee drills, hip circles, lunges and leg swings.

For a cool down a few light static stretches are needed, but studies show that stretching is best performed a few hours later. So when you are sitting in front of the TV focus on large muscle group stretches such as hamstrings, quads, glutes and calves. A lack of... or a reduction in flexibility is one of the main causes of injuries, so its important!

8. Make a list of all your personal barriers. This is the best way to make sure you stay on track of your health and fitness goals. Write down everything that will possibly get in your way or things that you may be tempted to use as an excuse. Examples such as work, stress, tiredness, family, celebrations, lack of motivation and bad weather conditions are frequently used... especially in January.

You need to be aware of what may get in your way and you need to have a plan in place for when these situations may happen. Sounds a little bit drastic, but it works!

9. Set short term and long term goals. One of the most off putting things for my clients is that they soley focus on their long term plan, i.e. losing 40 pounds. Now if you have a big goal like that, it may seem impossible and out of reach in the short term. This is when achievable short term goals are better put in place. Focus on losing your first 5 pounds, then move your goals and after you’ve achieved that... and so on.

10. If you have a cheat meal, day or even a week then don’t fret. Forgive yourself and simply move on. Theres nothing you can do to take back the pizza, beer, brownie, ice cream binge so don’t beat yourself up about it. Move on, learn from it and get back in the gym asap... simple but true!

How To Stick To Your New Years Resolution

So another year is drawing to a close and no doubt last years New Years Resolutions are a distant memory. 

So looking ahead most people's New Years Resolution normally includes something to do with making them a healthier person...whether that is losing weight, bulking up, drinking more water, reducing alcohol intake, quitting smoking or walking more... and every New Year's Eve you hear the same old "No I really mean it this time".

So how do you do it? How do you step into the world of health and fitness and make it stick this time?

Now I don't believe in fads and that fitness is just something you do for a short period of time and then return to your old habits. Health and Fitness is something that will be apart of your life... forever. So if you're already thinking that Health and Fitness is just a temporary thing in your life then I'm afraid your wrong and you're already setting yourself up for failure.

Your health is your no 1 priority in life, it comes before money, family, friends and education. It's not being selfish, self centred, vain or egotistical, it's called taking responsibly of yourself, do not feel guilty that you are putting your health before anything else. 

That may sound blunt but if you don't have health you don't have anything. HEALTH IS WEALTH.

I rely on a good old LIST and a plan, a want is just a wish until you have a plan in place. Writing your New Years Resolution down means more chance you're going to stick to it. 

Start off with a list of reasons WHY you want to do something. Do you feel uncomfortable in clothes? Want to lose weight to fit into that dress again? Want to increase your fitness? Want to be able to play with the kids, improve your golf?

Now write down HOW you are going to do it. Are you going to seek expert help? Will you do it on your own or with a friend? Will you join a gym and make a training plan? You will need support around you with family & friends who are supportive of your choice, wants and needs. You will need help with this and doing it alone can be hard, so if there's a certain 'friend' that doesn't take to this change very well and is more concerned that you will not be in the pub at 4pm on Fridays...then maybe think about a change of friends too. So having that supportive friend/loved one encouraging you to go to the gym or choosing a healthier dish will help you with goals and having that friend who will force you into a night out to drink 3 bottles of wine, eat a kebab and then miss the gym for 3 weeks is maybe not a friend after all. 

Now write down HOW will you feel if you DON'T complete your New Years Resolution. Disappointed, sad, low self esteem ect. Another year of feeling down and miserable? Do you really want to look back in 10 years time and wish you had started instead of failing yet again?

Then write down your mini goals, and WHEN you plan to complete them, so for example "By April I want to have lost 1 stone, out of the 3 stone target". Mini goals are key with long term goals. Some days you may lose motivation, and you will need something to keep you going. Huge long term goals can feel overwhelming and impossible at times. So if you feel quitting smoking all together may lead to you starting again, then perhaps experimenting at decreasing how many you have a day might be better. So for example by February I want to be down to 5 a day, by April I want to not smoke at all on Thursdays, by June I want to not smoke throughout the weekends. Eventually building yourself up towards your major goal.

Next write down the BARRIERS that may get in your way. Such as family...yes really! What is going to get in the way of your New Years Resolution and make you fail and why? Parties/celebrations/holidays/stress at work/tiredness/boredom? This is a very important part of your plan, in order for success we need to know our potential future failures. You know the saying Fail to Prepare... Prepare to Fail.

Now a lot of diets and fitness plans fail because of simple immediate satisfaction. For example you're on a role with your plan and one day you have a bad day at work, there's too much to do at home, the kids are fighting, there's financial stress and then someone offers you a slice of cake/glass of wine/pizza and you say YES. Because you need something to cheer you up right? Try and remember how you will feel after you eat that cake, or have that cigarette...guilt, sadness, a failure? We need to remember that our long term goals are far more important to us then our immediate satisfactions. So in other words do you want that slice of cake now or do you want to be 1 stone lighter in 2 months...which one will make you happier and fill you of pride and self worth in the long term?

Referring to our goals and recapping every week is something I would recommend. You can have a little private notebook to yourself. With your plans written down, write your progress, your barriers, what you did to overcome them, did you have setbacks and what you will do in the future to make sure that doesn't happen again. Im not saying that it will be easy and there maybe a couple of failed moments at times but it's key to realise the importance of what ever you're trying to do. Forgiveness is a big thing when you feel like you've failed. Simply forgiving yourself if you have had a takeaway, or missed the gym for a week, or had a cigarette, there's nothing you can do to change the past, but you can change the future. Forgive, love yourself and move on with your New Years Resolution in sight.

DietBet - The company that will pay you to lose weight. The Pros and Cons

DietBet is an online American Company designed to increase your willpower...with money. In order to lose weight these days people seem to not have enough willpower to stay slim and away from the Krispy Kreme's on their own...but give them money for it...Yes! With the UK set to start doing the same I thought I would share my thoughts on the scheme.

DietBet involves a group of people setting up either a 4 week or 6 month challenge to see who can lose a certain percentage of body weight. In the 4 week challenge there is a 4% loss target and in the 6 months challenge a 10% loss in body weight is the target.

New bets start everyday, the more people who enter a challenge there's a higher chance of making more money. Every participant puts in a set amount then anyone who completes the challenge gets a split of the pot and anyone who doesn't...time to cough up.

First of all... The problems with this system.

1. This could potentially lead to dangerous weight loss methods, starvation and eating disorders.
2. Every persons biological makeup is different, some may naturally lose body fat quicker then others. People who are quite large can lose 4% body weight a lot easier then if your only carrying a couple of extra pounds.
3. This challenge is very short and doesn't aim for long term health (probably would want you to put on weight and join another challenge again).
4. Only digital scales allowed and they can be very inconsistent. 
5. Success is only measured with weight loss. If you are doing a range of different training methods including weight training, you weight is more then likely going to go up. Health and fitness success is not only measured with what the scales say.
6. A quick weight loss could potentially mean you have lost muscle mass not body fat.
7. Water fasting could replicate these results, boxers do this for weigh ins. 
8. Cheating would be easy! Just stick a weight in your pants and hey presto you've made your 4% weight loss in 1 minute. 

The only positive I can think of is that it may give you the initial willpower and motivation to lose weight. If your health, your expanding waist line, the fact you nearly keel over after walking up the stairs or you cannot play with the kids anymore isn't enough for you to take responsibility of your health and lose weight then when in doubt the Americans are here to save you... by gambling with your health.

Stace x

HIIT It Or Quit It?

Now unless you've been living under a rock recently everyone has heard of High Intensity Interval Training, which is now classed as one of the best training methods for fat loss and increasing fitness levels. But is it for everyone? HIIT requires 100% MAX effort over a short period of time interspaced with recovery periods. Many people assume they are performing HIIT when they are not... interval training is different to HIIT! Interval training can vary but mostly consists of low effort mixed with high effort, intensity can be varied throughout whereas HIIT is low/no effort i.e rest with MAX effort. If you do it correctly there's no way you should be able to do more then 30mins.

Being a Sports Therapist I've seen many people injured through over training, doing things they shouldn't be allowed and pushing themselves too much. And HIIT can be a cause of this.

So lets start off firstly with when NOT to perform HIIT training.

1. If you are a beginner or your level of fitness is low then I wouldn't recommend HIIT but to perform Interval Training instead. This will be just as good and will bring your fitness levels up fast. Try a Fartlek session instead (yes that really is a word, its Swedish for Speed Play). Do a 30 minute run but mix the pace up throughout, for example - 1 Min Medium Pace, 30 Sec Sprint, 90 Sec Jog X 10 Rounds. 
2. If you have joint problems/prone to injuries. HIIT is very high impact, it can include lots of jumping and plyometric type exercises. So if you have any injuries or have a reoccurring injury it's best to stay away from these types of exercises. There is an alternative though! You can perform HIIT on Rowers/Bikes/Steppers so if you really want to give it a try, go with something NON impact.
3. If you can't perform the basic movements. Anyone who can't do the basic movements in the first place shouldn't do it. If you can't squat technically right, have bad posture, or technically haven't grasped the movements at all then you probably shouldn't do it. Performing these movements at high intensity can-AND WILL result in injuries. Get the technique right first. Remember though there's lots of alternatives. If you can't do a body weight HIIT session then aim for a HIIT session running/cycling/rowing instead.
4. If your on a crazy FAD diet like juicing/low calorie/no carb. You will need lots of energy for this, performing HIIT when you haven't consumed a carb in 4 weeks will probably end in disaster. Eat correctly and fuel up to burn fat!
5. You take a long time to recover from training. If you know you take days to recover from training then I'd say HIIT probably isn't for you....at the moment. Thats not to say in the future you won't be able to. But for now focusing on your basic fitness and improving them through other methods will be a more intelligent way of doing things.

Ok now that the negatives are over - Benefits of HIIT

1. Time efficient - You can complete one session in 30mins. No need for those excuses now, everyone has 30 mins in their day to dedicate it to health and fitness. Studies indicate as little as 27 minutes of HIIT three times per week produces the same anaerobic and aerobic improvement as 60 minutes of steady state cardio five times per week. 
2.  It Increases your metabolism. Since HIIT helps build muscle mass, and muscle cells burn more calories than fat cells, HIIT further contributes to increasing your metabolism. Plus research has come to light that suggests anaerobic exercise increases resting energy consumption. 
3. The Variety.  You can use your own body weight or perform it on exercise equipment like the stepper, rower, bike, treadmill, boxing, skipping or you can add weights if you want to as well!
4. Health benefits. A study by the ACSM showed improvements with Aerobic and Anaerobic fitness, improved blood pressure, improved cardiovascular health, reduction of body fat with maintenance of muscle mass.
5. Greater EPOC. That's Excess Postexercise Oxygen Consumption to me and you. This is generally about a 2-hour period after exercise when the body is restoring itself to pre-exercise levels, therefore using more energy. Because of the vigorous contractile nature of HIIT workouts, the EPOC generally tends to be greater, adding about 6 to 15% more calories to the overall workout energy expenditure.
6.  Lose Fat and Keep Muscle. studies have shown that in the 24 hours after a HIIT workout, the body produces 450 percent more HGH (Human Growth Hormone) encouraging your body to build and preserve lean muscle mass while still getting rid of excess body fat.
7.  Obviously it improves your fitness!  In a 2006 study, researchers found that after eight weeks of doing HIIT workouts, subjects could bicycle twice as long as they could before the study while maintaining the same pace. 
8. Psychological Benefits- Are stuck in a rut just running/biking for 40mins at a steady pace whilst telling yourself you can't go any quicker? Pushing your body to the max and telling yourself to push through barriers and to keep going is great for the mind. Stop telling yourself it will be too hard and bite the bullet. Afterwards you will reap the benefits and be proud of yourself for doing it. 

Stace x

Health Benefits of Autumn/Winter Season Foods

So Summer has gone...it never really arrived did it. But Autumn and Winter are definitely here so bring on the jumpers, woolly hats, parkers, dark nights and hot comfort food. Autumn really brings so much delicious food back onto the table which is missed in the summer.

Now the trouble we have these days (without sounding like my late Grandmother) is that the giant supermarkets have changed the way we eat. Most Fruit and Vegetables are available all year round now and you can buy Strawberries in December, Leeks in August, Mangos in February and Tomatoes all year round. But if you were to go with as nature intended this wouldn't be the case. Seasonal Fruit and Vegetables are important to us, whether you're supporting the local farmers, saving the environment due to less air miles, want to increase your diet variety, want better tasting food or you are looking after your health, there are many benefits to sticking to the seasons.

Health wise there are studies that say eating with the seasons is far better for us. Eating the same food over and over again can make the body develop intolerances and allergies, by rotating our diet we will be digesting food we are meant to at that time of the year. There's no need to be eating Sweet Potato, Blueberries, Avocados, Apples and Bananas all year round. Seasonal food also has higher antioxidants and higher nutritional value then when bought and consumed in the non season.

We should be more in-tune with our environment and listen to our cravings. In the Winter I always want warming root vegetable dishes and then in the summer I always crave fresh salads. There is a reason for this as our biological makeup is made this way and in the caveman times long long ago ...this is how we ate!


Here I'll be going to go into our seasonal produce and explain all the health benefits to them as well!


Pumpkin - Nope not that stuff in a Starbucks Pumpkin Spice Latte (which doesn't contain any real Pumpkin by the way). Use it in stews, soups, as an alternative to potato wedges, in puddings and use it has healthy alternative in baking, there's loads of uses for this wonder veg. Check out this Pumpkin Cashew Cream Cake with Chocolate Sauce (all vegan and raw).



Benefits - High in Vitamin A, High In Fibre, Seeds Reduce bad cholesterol, high amounts of beta carotene, high levels of potassium, high in Vitamin C.

Brussel Sprouts - You either like them or not. I hated them until my American friend made me this one night...Try them roasted in the oven with red onion, balsamic vinegar, little honey (not vegan) and pomegranate...a beautiful dish.

Benefits - High in Vitamin C, Fibre, Folate and Antioxidants.


Figs - Im not talking about the dried variety, but a real fig. Absolutely wonderful in Porridge, or grilled in a salad.

Benefits - High In Fibre, Lowers Cholesterol, Prevents Hypertension, High In Calcium.

Not too many though, they are still high in Sugar.

Blackberries - They are ready to pick now! You should see these popping up all over the countryside at the moment. Try them in muffins, cobblers, crumbles, pies, jams, smoothies, in porridge or as a snack! Just try and not cook them too much or spoil them with too much sugar. The natural health properties are destroyed when cooked, so do try to keep them raw in dishes if you can!

Benefits - High Antioxidants (one of the best berries you can have), reduce inflammation.

Butternut Squash - Simply roasted is wonderful. Or try is in soups, risottos, cakes, muffins or in a curry... just like this one from Jamie Oliver.

Benefits - High in B6, Potassium, Fibre, Beta- Carotene, Vitamin C.

Cinnamon - Sprinkled on porridge, hot drinks, and puddings. Or used in Moroccan food (love Moroccan food at the moment). Also try grated apple and cinnamon cooked with your porridge oats in the morning, such a comforting breakfast!

Benefits - Anti Inflammatory, Antioxidants, Lowers Blood Sugar, Fights Bacteria, Reduced Blood Pressure.

Celeriac - Try it in curry dishes, stews, roasted, grated into salads and as a substitute for potatoes.

Benefits - High amounts of Fibre, Magnesium, Phosphorus, Calcium, Potassium, Vitamin B1, B2 and E.

Cranberries -  Use them in Salsa's (not kidding) these delightful fruits adds VaVaVoom to your usual Mexican fajita night. Mix them with chopped cherry tomatoes, red onion, fresh coriander, jalapeños, lime, little himalyian salt and little coconut palm sugar.

Benefits - High in Vitamin C and E.


Parsnips - Roasted in the oven instead of potato wedges or as a mash. Also try it in humus, or instead of the ever so popular courgetti/zoodles use parsnips instead!

Benefits - A fantastic root veg packed with Vitamin B, C, E and K. Plus Potassium, Manganese, Magnesium, Zinc, Iron, Phosphorous.


Turnips - The obvious is to use it in stews and soups, but as an alternative try this beautiful Sesame Roasted Turnip & Barley dish from Naturally Ella

Benefits - High amounts of B Vitamins

Clementines - Eat as a snack or use in a Chinese stir fry. Plus try this yummy Clementine Green Smoothie with Coconut Milk from Minimalist Baker.

Benefits - Low Sugar, Low Calorie, High Vitamin C, Potassium and Calcium

Pears - Lovely in salads. Alternatively try this Spiced Pear Baked Oatmeal Recipe from Dietitian Debbie's Dishes Blog.

Benefits - High in Vitamin B2, C, E, Potassium, Pectin and Fibre. Known to lower cholesterol!

Pomegranates - Use these in a winter salad like this one...roasted butternut squash, spinach, clementines, grated carrot,walnuts with olive oil, fresh coriander & mint, lemon juice as a dressing.

Benefits - Anti Inflammatory, Anti - Oxidant, High in Vitmain K, C, B5, Maganese, Phosphorus, Magnesium, Calcium, Zinc and Iron.


Sweet Potato - Everyone is eating this at the moment, whether it's in brownies, cakes, wedges or soups. It's a fitness fanatics dream...but it is actually a winter food so this is not supposed to be available all year round.

Benefits - High in Vitamin A, C, B1, B2, B6, Manganese, Copper, Pantothenic Acid, Potassium, Phosphorus, Niacin and Fibre.

Stace x

What To Pack For A Fitness Holiday/Vacation

Now some may say I'm a little crazy exercising on holiday but to me it's important! It's what makes me happy and I love the free time to dedicate it to improving my fitness, so why should I stop on holiday? Gone are the days when the norm is sitting by a pool all day drinking cocktails...exercising and going on fitness retreats are the new luxury. On my recent holiday I ran a lot, did circuit training, sand dune reps and also did local fitness classes, for me it's not necessarily about keeping the holiday weight off but I genuinely enjoy it and see it a huge luxury. Having time on my hands to do nothing but sunbathe, eat, sleep and train in glorious weather is like heaven! When I don't exercise I feel lethargic, I get cranky and unhappy, so holidays for me always include exercise.

Now I do obviously relax on holiday, so yes I do have the odd mojito and red wine, but for every alcoholic drink I have, I then follow it with a glass of water. I do get a little tipsy every now and again but I find alcohol really affects me and I don't like it, so I only have the odd one or two. Over the years there's been a lot of trial and error to make my body the healthiest it can be and I'm learning everyday, the key is to listen to the body. Unfortunately mine doesn't like too much alcohol.

The beaches in Fueteventura are some of the best I've ever been on, bright white sand and crystal clear turquoise water, it's such a beautiful Island I'm in love with this place!

Having trained a lot abroad previously....whether that has been professionally in my athletics career or simply on a holiday...here's my top tips on what I've learned from the past.




GPS Watch - Essential! Not necessarily to track your minute per miles but mainly for safety reasons. You're in a foreign country, you maybe on your own and then a mixture of heat and dehydration can make your inner sat nav disappear. For safety reasons it would be wise to use this, if you don't have one use an APP on your smart phone and always tell someone where you are planning to go.

This Garmin one comes with me everywhere!

Sunglasses - Sun, Sand, Sweat and Suncream. All a perfect mix to mess with our eyesight. Protect the peepers and wear glasses.

Theraband - No gym needed. A great piece of equipment to keep on top of strength, core and stability. Use it to engage the glutes and work against the resistance to feel that inner burn.

• In a squat position walk side ways making sure the knees don't stray inwards. Do 10 reps one direction, 10 the other X 6 sets. 
• Lying on your side tie the theraband tight around your knees and assume the Jane Fonder position. Think clams, straight leg side raises and drawing small circles with the foot. Aim for 10 reps each, 3 sets on both legs.

Salt Deodorant- Salt Of The Earth. Great for the environment and a space saver! This completely natural product provides a layer of minerals on the skin which stops bacteria growing, they don't block pores but stop you stinking...all naturally too!

Suncream - When I'm on holiday I tend to run really early in the mornings, but a few times I've mistaken how hot the temperature can rise and how much the suns rays can increase within a 30minute window. Always put some on (factor 30) but be careful round the face area though, suncream in the eyes stings like a mother-pucker.

Kit - Important to have the right kit. Don't wear anything you haven't worn before. Ive had vest tops that chaffed on the arms, shorts that ride up (which is rather distracting) and sports bras that dug in too much. All because I bought them new for my holiday and didn't try them before leaving! In the heat you want to be as comfortable as possible...try before you fly!

Water Bottle - 1 Litre preferably. I know this seem's a little silly, but I always carry a huge empty measured sports bottle through security. You need to keep on top of your hydration and in warm climates we lose water a lot more. Having a water bottle with measurements on will help you keep track of how much you've consumed. You normally need 2L a day, but in 30degree heat you'll need to increase this by at least a 1L.

Breathable Socks - This is actually a really important part of the kit! In hot weather the feet expand a little more then they would normally and we sweat a lot more! If you have a bad pair of socks this can lead to chaffing and blisters and no body wants that when you're wearing sandals all day. Always aim for double lined socks.

Skipping Rope - Another great piece of equipment which doesn't take up too much room in your luggage. Use this for interval training, try 1mins of intense skipping, 15 secs rest X 20 rounds.

Ipod/Iphone - Use it for music, maps and for a stop watch in circuit training.

Supplements - I don't like to have too many supplements as I aim to get everything from my food. But there's a couple of things I always take just incase.

Vegan Protein Powder - You never know when breakfast is going to be a dive. Sun warrior Protein in Warrior Blend is great, it's raw vegan protein powder it contains NO gluten, GMO's, soy and no artificial nasties. It contains all the essential amino acids and easily digestible.

Electrolytes - I like Elete Electrolyte Drops, all natural and essential for hydration. You lose water when you sweat but you also lose electrolytes. Lose enough and you can experience muscle cramping, numbness, sickness, dizziness and fatigue. Things like Lucozade and Powerade isotonic drinks are not good enough in my eyes...you may as well go drink Coke. Full of sugar, artificial dyes, flavourings and E numbers. Stay away from these ill health products. Elite Electrolytes are natural, plus no flavour.

Probiotics - I have a sensitive tummy and foreign foods can wreck havoc on it. So Probiotic tablets are key for me. These from Holland and Barrett are fantastic.

All these things are tiny and won't take up essential packing space. I always manage to pack all these things mentioned in this post plus 4 other pairs of shoes (not including trainers), all my makeup, a different bikini for each day and new evening outfit for each night. There's no excuses now!

Stace x

Urban Fit Gym - Strength & Conditioning Specialists

Once upon a time Deadlifts, Hand-clings, Snatches, Plyometrics and generally throwing an Olympic Weightlifting bar around was the norm for me. Movements of which rival a Russian Circus Team and environments most people are too scared to enter was my like my second home.

After getting out of the Athletics scene I've experimented in different forms of exercise to keep me entertained, all great for short periods of time but I end up bored and then see it as a waste of money. Then slowly and surely a montomous disheartening routine soon emerges and I find myself on the cross trainer once again staring at a screen, trying to push myself with all my might, wishing I wasn't there and wishing I was back in a professional gym.

Ive visited most of the gyms and fitness environments in Newcastle and the North East and so far I've not found anything that 'gets me'. If I've been excited about a gym and I see it has loads of potential for me then normally they tell me that the package I'm looking at will be £100 to £400 a month. So I begin my search again. Quality exercise should not be that expensive!

After searches and searches Ive stumbled across a training facility that is exactly what I've been looking for. In a way I actually don't want to tell you about it because selfishly I want it all to myself!

Urban Fit Gym is a specialised Strength and Conditioning Training Facility in Throckley, Newcastle. Owner James Murray has years of experience in the Industry. He has previously worked with NUFC as the Strength and Conditioning Coach and was a Lecturer of Sports Therapy at Newcastle College amongst doing many other things within the industry. A CV to impress the sporting elite!

This Gym focuses on Strength and Conditioning, with Personal Trainers on sight to coach you (for no extra cost). Their focus is high quality training with injury prevention and cure. Sports Therapists are also on site to make sure everything you do is biomechanically correct. This is the perfect place, as the staff are not just PT's.

Urban Fit Gym also focuses on education, they want to train you but also educate you at the same time, so you always leave your session knowing more then the previous day and they want you to know what Strength and Conditioning really means. They also regularly run courses on Active IQ Personal Training, Sports Massage, Kettlebell Qualifications and many more, so if you have caught the bug you can become a PT too.

They've been putting me through my paces, pushing me hard but also looking after my weaknesses (shin pain caused from chronic medial tibial stress syndrome, spontaneous knee pain and lordosis). Within the first session I was sold to it completely. I felt so looked after, James knows what he is talking about, and I think the main thing for me was because it wasn't just about fat loss which most gyms are. He explained what he had planned, and why. Not... 'just because I fancied it'. It isn't about extreme exercise which leaves you crippled for 5 days, as soon as your posture/form/technique weakens then you are told to stop. You are not performing quality movements, so this repeated over time only results in muscular imbalances and possibly injuries. As mentioned we also focused on my previous injuries and weaknesses, why had I got them in the first place and what we will do to rectify that. That was the winning ticket for me!

You are asked about your goals, so training is tailored to you, with a new Workout of the Day set out on the board (WOD) we regularly adapted them to suit me. Such as switching to the rowing machine instead of shuttle sprints (these can hurt my shins). WOD ranges from 15-30mins, they want you to put your absolute best into the session, not to worry about time but to focus on leaving everything in the gym. You are not limited to WOD though, you can also come in do your own session if you really want to, and it works on a drop in basis, so no booking in or timetables to stick to.

Apart from us ordinary folk the Sporting Elite also train here, with Professional Footballers, Boxers, Wrestlers, Motor Cross, Rugby Players, Runners, Entire Sports Teams and many more. They see this as an environment where they can work extremely hard, focus on themselves and their goals and looking to focus on Strength and Conditioning to improve their athletic performance.

The Urban Fit Gym want people who are serious about training, who have been perhaps disillusioned with training in the past and find it hard to maintain and sustain. They want to change your mindset and see training as a long term focus. Health is Wealth as I say! A lot of other gyms are focused on only exercising and eating correctly for a '6 week transformation' and then after that people return to their old habits, gain the weight back, become weak, and all the hard work has been undone... whilst costing you £400.00 for the experience.

Urban Fit Gym are open minded and do transformations if requested but they want to educate you on long term goals, long term training and healthy eating without the hefty price tag. They offer memberships from £50.00-£75.00 a month, with other packages available. Extremely good for money, and is a training facility which has longevity, not just to attend for a month and leave to go somewhere else.

Alongside the Gym is also Nutritional support, advice and personal plans made for you. Intolerances, allergies and preferences are all taken into account. Another huge bonus, as a lot of gyms only provide a basic nutritional plan given to everyone.

So time to get back into my Squats, Bulgarian Split Squats, Deadlifts, RDL's, Kettlebells, Cleans and many many many more. I wouldn't be able to list everything they do here, I would be on forever. The variety they have it excellent and you will not get bored! No 2 sessions are the same. I haven't been this excited and focused on training for a long time, there's only so much cross training one person can do on their own. In this Gym I'm in my element again.




Stace x

Jawbone Fitness Tracker Review

Today is a short and sweet one. Not loads of in-depth analysis to do on this product.

Fitness trackers are all the rage at the moment. From counting steps, sleep analysis and counting calorie expenditure. Its a statisticians dream! After a few PT Clients were raving about them I decided to test one out myself.

10,000 is the number of steps everyone should be doing every single day. Now Im always in the gym and doing various bits and bobs but walking 10,000 steps a day is probably a struggle for me on a non running day, so I thought this would be good motivation for me... Ive wanted to get out of my normal routine and walk more for ages! I always walk alot on holidays so why not at home?

The Jawbone fitness tracker is a slimline black band and doesn't look to bulky on the wrist...which some other brands do. Huge bonus for the fashionistas out there!

The tracker I found was very accurate, it was fantastic motivation and I had it set to a timer so if I had been sitting for 30mins it would vibrate to let me know. It prompts you to move more! I found this definitely helped me, and made me more active then normal.

Theres a little button on the band which you can switch into sleep mode or active mode. But the sleep analysis I found was really inaccurate though. It would say I was in a deep sleep when I definitely wasn't, It would say I was awake when I thought I had been asleep! Very inconsistent and I wouldn't read into the sleep analysis feature at all.

I never read too much into 'calorie counting'  anyway, there are so many factors that come into how many calories you burn when at rest/exercising/sleeping so telling me I've burned 1000kcal today will probably be inaccurate. I also found updating the data onto my phone a little bit of a hassle and it was very slow.

Spending £80.00 on a fitness tracker is a bit much...it's a glorified pedometer really and you can get them in Boots for a fiver.

Good for beginners but looking forward to trying a higher tech one.

The Group Gym Review

With National Gym Memberships down according to The Telegraph there seems to be an awful lot of new budget gyms popping up everywhere. Pure Gym, Exercise4Less, The Gym Group and soon to be added to that list is Mike Ashleys Sports Direct Gyms. With Memberships ranging from £5 to £20 who could turn down an opportunity to actually afford it for once, and this is probably why there is such a push for these budget gyms at the moment. I have a feeling that this declining figure will soon be on the rise again and the more expensive gyms will be in fear of the new 'budget' Brands taking over the market.

I recently went down to the newly opened The Gym Group in Gosforth Newcastle to have a sneak peak at the new facilities and to see what you can get for bargain £12.99 a month.

First impressions are everything and instead of a normal reception area, there are glass booths you can go into to enter the gym, disabled access is also available at all of their gyms. Each member gets his or hers pincode to enter the gym, which allows the booth to open and for you to be transported into the otherside...very Austin Powers like.

There was a steady stream of people going in and out of the gym but with anything brand new and technical there was a few glitches and some customers who's Pincode didn't work were left waiting until a member of staff allowed them in.  I am presuming it was a teething problem due to this being opening week. The Gym Group already have over 60 gyms Nationwide and more opening soon (including another one opening in Newcastle City Centre next to The Gate) so this concept must be working.

The gym is all on the ground level and it is humongous! It has a great energy when you walk in, and you feel like everyone is there to work hard, unlike some other gyms where people only go to socialise and walk on the treadmill at 2MPH.

To the far left is the Olympic Weight Lifting and Free Weights section, with large mirrors along with wall, it allows for you to look at your form and technique. Im big on this, no it's not because I like looking at myself in front of a mirror but when lifting 65kg's and up...technique is everything...something slightly out of line and injuries do happen. There are also lots of machine weights too if you're just a beginner.

The Cardiovascular section is also fantastic. Treadmills, Cross Trainers, Bikes, Spin Bikes, Steppers and Rowers, theres plenty to choose from. Plasma screen TV's surround the gym so you don't get bored and with so much equipment even in peak times there was plenty still available.

Also available is a section for TRX and Core Training, Plyometric boxes, Kettlebells, Slambags, Swiss Balls and plenty of Personal Trainers to help you out too.


There is a wide range of classes available throughout the day and week. Just like all of The Gym Groups classes these take part in the gym. The only slight downside I can see to this is that for the body conscious or for anyone who gets embarrassed easily they might not like the idea of doing a class in front of the whole gym. The classes available at the Gosforth Gym include Spinning, HIIT, Bootcamp, Circuits, Tabata, LBT (legs, bums, tums) Boxerfit, Stretch& Relax, Abs, Suspension Training, Insanity, Pump and Kettlebells. So with a variety to choose from theres something for everyone.

In conclusion I would say The Gym Group have a fantastic concept here.  No tie in contracts and you can have a duel membership, so you can visit more than just one location (good news there is another Gym Group already open in Heaton) also they offer Corporate Memberships, great for looking after your staffs health and wellbeing. A word of caution, parking can be difficult in this area. However the gym is more suited and positioned for locals and people working in the area rather than someone who will drive into the location.

With a great variety of classes and equipment, it makes it easier to mix up your workout so you don't get bored and stuck in the same routine. Most of their Gyms are 24hours, fab for shift workers who don't normally get an opportunity to be a member of the gym, the Gosforth Site isn't 24hours but open all week from 7am till 11pm.

The low cost budget gyms are definitely taking over and dominating the industry now, with £12.99 a month membership you really can't go wrong! Big thumbs up from me for value-for-money and product offering.

Stace 

Trespass Triflex Sunglasses Review

Lets be honest quality sunglasses are a must, whether participating in Sports or not, everyone needs them...and protecting your eyes is vital to good health. 

Trying to run in them or play sports is another thing though... and finding the perfect fit for your face and finding the right style for you can be a little tricky. As a former athlete training everyday in various conditions, Ive had countless bad experiences of running sunglasses in the past, ones which have stretched, buckled, scratched, put dents in my face, bounced all over and even slipped down my face and fallen off!

Thankfully Trespass have read my mind and asked me to review one of their most popular Sunglasses. 

Just to give you a bit of background...Trespass are a well established company, specialising in outdoor products for hiking, walking, running, camping, skiing, cycling, golf and many more! 

Their products are all high quality and long lasting, founded and based in Scotland they know a thing or two about extreme weather conditions! 

Trespass have won the British Apparel Export Award 3 times, International Trade Award at the Glasgow Chamber of Commerce twice, Lifetime Achievement Award at the Lloyds TSB Jewel Awards in 2009, Inducted to the Hall of Fame at The Entrepreneurial Exchange 2010 and Winners of the KPMG Scottish Leaders of the Year 2012, to name a few accolades in their trophy cabinet.

They were Official Providers of Casual Uniform for the Scotland Team at the Commonwealths 2014. Also have a Partnership with the British Children's Ski Team, BUCS Team GB Winter Team and the Ski & Snowboard Show in London every year.

This company screams quality and their Awards prove it. 

The Triflex Sunglasses I was asked to review certainly lived up to my expectations.

I'm sure some of you are wondering how can I be so happy with one pair of sunglasses? Trust me it is a problem to find the right pair! 

The Triflex Sunglasses are just what I needed for outdoor sports, my running and various activities. They are completely comfortable, so light that I didn't even feel them on my face. They have a UV 400 protection so I knew I would be protected against the bright sunlight and harmful rays. The sunglasses are designed so that sun rays don't get through the side of the glasses, another design bonus as others I've used haven't had this. They also have an adjustable nose pad so can be adapted to fit most people.

To my delight the sunglasses didn't slip once, bounce around or scratch my face. I didn't have to fiddle round with them like I have in the past with other brands and when I looked down they didn't fall off either. They certainly do what they promise and I can completely focus on my workouts whilst not being interrupted by sunglasses problems . 

The Unisex Triflex sunglasses are very Modern looking, a little Sci-Fi infact, but I loved them! The bright white frame and the ice blue tint on the polycarbonate glasses is such a nice touch, but somehow when you look through them it's perfectly clear with no blue haze at all. 

In my view they are perfect for all Sports and in particular Runners, Cricketers, Rowers, Cyclers, Hikers, Golfers and even people who like posing on the piste. 

In conclusion....A must have in the Sports Bag. 

Stace x