tag:blogger.com,1999:blog-12909072548931325432024-03-13T04:55:29.020+00:00YOGA ATHLETESimple ideas, Complex resultsAlexhttp://www.blogger.com/profile/09585507421497814313noreply@blogger.comBlogger96125tag:blogger.com,1999:blog-1290907254893132543.post-27919166103770644012015-01-29T16:45:00.000+00:002015-01-29T17:04:14.658+00:00Bedtime mug cake<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkBAGDiAPrtO1vzvizB8-Evbwq_xOQ07dC9ymxr3lAfRPwTVWWQXpRCIDeKYOSvhuj9LKIXlXwO_o-_0EMUdSqMHeFn0OjpAm-RXMq8MyhxfPRGsKlOtebwjwdiaLElvediCGNpWKqq_Hq/s1600/regretnothing.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkBAGDiAPrtO1vzvizB8-Evbwq_xOQ07dC9ymxr3lAfRPwTVWWQXpRCIDeKYOSvhuj9LKIXlXwO_o-_0EMUdSqMHeFn0OjpAm-RXMq8MyhxfPRGsKlOtebwjwdiaLElvediCGNpWKqq_Hq/s1600/regretnothing.jpg" height="209" width="320" /></a></div>
<br />
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;">2tsp
cocoa powder</span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;">1/2tsp
cinnamon</span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;">1
egg</span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;">1
scoop chocolate protein powder</span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;">1
square dark 90% chocolate</span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;">1/4
tsp baking powder</span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<br /></div>
<div class="western" style="margin-bottom: 0cm;">
<br /></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;">Mix
in a bowl, except the square of dark choc</span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<br /></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;">Crumble
square into bottom of a mug and then pour mixture on top- blitz in
microwave for between 1 min- 1.30</span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<br /></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;">Tip
onto a plate and devour, if you can have dairy then have with a tbsp
of total full fat yoghurt :p</span></span></div>
<br />Alexhttp://www.blogger.com/profile/09585507421497814313noreply@blogger.com0tag:blogger.com,1999:blog-1290907254893132543.post-9542767356902892172015-01-29T16:38:00.002+00:002015-07-05T18:41:37.833+01:00Kettlebell Class Discount<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;">With
some fantastic bodyweight flow routines, you won't want to miss the
new style classes at BodyQuest Kettlebell Gym! In February there will
be 12 classes in total – 3 per week (Tuesdays & Thursdays at
7pm, and Saturday mornings at 8.15am). I <b>guarantee</b> that if you
were to attend 12 classes over 4 weeks, you would experience some
awesome changes! Here is an incentive → If you attend all 3 classes
per week for the first 3 weeks of February, you can have the last week <b>FREE OF CHARGE!</b> That's £24 saving, plus all the benefits of
having done those classes!</span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<br /></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;">Make
sure you don't miss a class though in the first 3 weeks – you have
to attend ALL of them to get the last week FREE.</span></span></div>
<br />Alexhttp://www.blogger.com/profile/09585507421497814313noreply@blogger.com0tag:blogger.com,1999:blog-1290907254893132543.post-50690241615112211502015-01-19T20:05:00.000+00:002015-01-19T20:05:01.688+00:00Cauliflower Shepards Pie
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #e6e64c;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><u>Shepard's
Pie with Cauliflower Topping</u></span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #e6e64c;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Prep
time – 30min</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #e6e64c;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Cook
time – 30min</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #e6e64c;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Serves
– 4-6 people</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #e6e64c;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><b>Ingredients:</b></span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #e6e64c;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">1
head of cauliflower, chopped into florets</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #e6e64c;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">4
tablespoons coconut oil</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #e6e64c;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">1
small onion, diced</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #e6e64c;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">2
celery ribs, diced</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #e6e64c;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">2
carrots, diced</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #e6e64c;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">2
cloves garlic, minced</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #e6e64c;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">1
pound ground beef </span></span></span>
</div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #e6e64c;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">¼
cup beef broth</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #e6e64c;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">1
tablespoon tomato paste</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #e6e64c;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">2
tablespoons chopped parsley</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #e6e64c;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">½
cup grated cheese</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #e6e64c;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><b>Instructions:</b></span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #e6e64c;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Preheat
the oven to 400 degrees. Grease a casserole dish and set aside.</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #e6e64c;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Steam
the cauliflower until tender.</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #e6e64c;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Heat
2 tablespoons coconut oil, add the onion, celery, carrots and garlic
and cook for about 5 minutes until it starts to soften.</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #e6e64c;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Add
the ground meat to the pan and cook until browned. Add the broth as
necessary to keep the mixture wet. Add the tomato paste, parsley and
season with salt and pepper. Let simmer whilst you prepare the
cauliflower topping.</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #e6e64c;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Drain
the cooked cauliflower. Mash until smooth. Add 2 tablespoons of
coconut oil and season with salt and pepper. </span></span></span>
</div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #e6e64c;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Spread
the meat mixture on the bottom of the dish. Top with the cauliflower
mixture and smooth over with a spoon. Cover with the grated cheese.</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #e6e64c;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Bake
for 30min, or until the top is brown and bubbly.</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #e6e64c;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Enjoy!</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<br />
</div>
<br />Alexhttp://www.blogger.com/profile/09585507421497814313noreply@blogger.com0tag:blogger.com,1999:blog-1290907254893132543.post-12431167608989615262015-01-19T19:52:00.000+00:002015-01-19T19:52:00.567+00:00BodyQuest Kettlebell Classes<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzQ23wOBbKecE8M_1Vm8On_sregH6lQbDQ1vrz7j3Z58eGSNyFKv2d1cSTPkhLzhfNo5gfuThuaT6qeB41sjFvlkH75MzQ3B5INpGzzp8pA4SCUzxv7gh7tptc10DF1vaT3tKIRgESbgy0/s1600/crop-KB.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzQ23wOBbKecE8M_1Vm8On_sregH6lQbDQ1vrz7j3Z58eGSNyFKv2d1cSTPkhLzhfNo5gfuThuaT6qeB41sjFvlkH75MzQ3B5INpGzzp8pA4SCUzxv7gh7tptc10DF1vaT3tKIRgESbgy0/s1600/crop-KB.jpg" height="174" width="320" /></a></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;">Well
we are almost 3 weeks into the new year! If you haven't yet started
your fitness quest for 2015... START NOW! If you leave it too long
before getting started, you might never do it. Just bite the bullet
and do it! The classes at BodyQuest are a fantastic way to get your
strength and fitness up – we are running 3 classes a week now, 2
evening classes on Tuesdays and Thursdays at 7pm, and Saturday
mornings at 8.15am. </span></span>
</div>
<div class="western" style="margin-bottom: 0cm;">
<br />
</div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;">The
new class format is going down a storm – a great mix of Yoga, Flows
and Kettlebells! I can honestly say that in the few weeks we have
been running the new format, we have already seen progress – the
'Flow' section has definitely become easier, and people are moving
better. For the remainder of the month we will stepping up the volume
on the flows so everybody gets a chance to really nail the techniques
before we progress them in February.</span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<br />
</div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;">The
kettlebell portion of the class remains at a high intensity. The key
to burning fat is keeping the intensity there, and that's how we are
rolling for the beginning of the year; set the pace high and keep it
there! Pleased to see everyone pleasantly surprised at how much
intensity they can handle – it's not a lot of time to commit to, so
you put the effort in whilst you are there, and you will definitely
see the results!</span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<br />
</div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;">Finally,
this year has seen the introduction of Yoga to the classes – I
think it's safe to say that everybody is enjoying it as it's a tad
more gentle than the rest of the session.... but that is set to
change! After having spent a solid SIX hours recently, doing some
seriously intense advanced yoga with the amazing Jo Prakash, I also
think it's time to progress the yoga portion of the classes – don't
worry, it'll still be reasonably gentle, but let's have some fun with
it too! By the way, that 6 hour yoga workout I did, possibly the
hardest workout I have ever done, but also the most exhilarating!</span></span></div>
<br /><br />
---<br />
<br />
<span id="yui_3_7_2_1_1376910596354_2271" style="font-family: Tahoma, sans-serif;"><span style="color: yellow;">Personal coaching can
help you achieve the results you desire, as well as giving you the
necessary effective tools you need to keep striving forwards, to keep
changing and progressing on your journey.</span></span>
<b><br /></b><br />
<b><br /></b>
<b>Challenge everything, especially yourself.</b><b><br /></b><br />
<b><i><span style="font-family: trebuchet ms;"><span style="font-size: 180%;">Alex Kay</span></span></i></b><b><br /></b><br />
<b><br /></b>
<b>Contact me for Kettlebell classes and Personal Training in Southend-on-sea.</b><br />
<b>Please visit my website: <a href="http://www.alexkaygrimmer.com/">ALEXKAY</a></b><br />
Alexhttp://www.blogger.com/profile/09585507421497814313noreply@blogger.com0tag:blogger.com,1999:blog-1290907254893132543.post-55531821612113760982014-12-29T18:39:00.000+00:002014-12-29T18:39:09.572+00:00New Year, New You!<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKguwQXXwUi7x2RVSsn5cPH7FgHeOwEIS2fpxhAjiTWuufvxnKT5WSSgMSh_eNhvd2BJglxdXG-D95Z-IiqAmMTkCXxhpPFXTbcvJmixYerMffKetzeW_wFBuJI-1CTKQeSCNXQ6MziFj_/s1600/personal+training+southend.jpg" height="241" width="320" /></div>
<br />
<br />
<div class="western" style="margin-bottom: 0cm;">
<br />
</div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;">It's
that time again – New Year, New You! Yes it's a cliché, but
that's because we all do it. The new year brings a clear definitive
point in time where we can draw a line under the missed opportunities
of last year, and make a real, concerted effort towards achieving
something meaningful in the coming year. I am no different, but on
top of setting new goals for myself for 2015, I also want to help you
achieve your goals too.</span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<br />
</div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;">In
order to truly achieve the changes you desire, you need to understand
</span></span><span style="font-family: Tahoma, sans-serif;"><span style="color: yellow;"><strong>why it hasn't happened before.</strong></span></span><span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"> Two big reasons stand out –
</span></span><span style="font-family: Tahoma, sans-serif;"><strong><span style="color: yellow;">nutrition, and procrastination</span></strong></span><span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;">. Nutrition because people still
believe they can achieve results without it, and the fact is, it just
isn't true. Even if you don't care about a six-pack, or being
beach-body-beautiful, you cannot achieve a worthwhile level of
performance without correctly nourishing your body. </span></span><span style="font-family: Tahoma, sans-serif;"><strong><span style="color: yellow;">FACT</span></strong></span><span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;">. The other
equally important reason is believing you have all the time in the
world to achieve results. Well unless you take responsibility and set
a specific time period, you will procrastinate in your training and
not really push to achieve it – after all; there's always next week
right? </span></span><span style="font-family: Tahoma, sans-serif;"><strong><span style="color: yellow;">WRONG</span></strong></span><span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;">. Set a goal and set a specific time period to achieve it
is the only way you'll ever get there. </span></span>
</div>
<div class="western" style="margin-bottom: 0cm;">
<br />
</div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: yellow;"><span style="font-family: Tahoma, sans-serif;">With
that in mind, I am offering the following 3 packages <b>guaranteed</b><span style="font-weight: normal;">
to give you results!</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<br />
</div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-weight: normal;">All
packages will include fundamentals that you cannot do without if you
are to achieve the goals you desire. They will be a FULL assessment,
including measurements, photos, physical testing and food diary
analysis. They will also ALL include a personalised and tailored
training program for you to follow on your own. ALL packages will
include weekly nutritional consultations to </span><b>ensure</b><span style="font-weight: normal;">
you stay on track. The difference will be how many PT sessions you
commit to. ALL packages are for 13 weeks (3 months), because results
don't happen in a week. You need long enough not only to start
changing, but to ensure you don't stop at the first site of change!!
You need to make it a habit, and you will need help to push past the
first sign of progress towards </span><b>real</b><span style="font-weight: normal;">
change!</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<br />
</div>
<div align="CENTER" class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">I
am looking to take on new clients who are <u>serious</u> about making
a permanent change to their lifestyles and their bodies.</span></span></span></div>
<div align="CENTER" class="western" style="margin-bottom: 0cm;">
<br />
</div>
<div align="CENTER" class="western" style="margin-bottom: 0cm;">
<span style="color: yellow;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><b>I
will be offering 3 packages:</b></span></span></span></div>
<div align="CENTER" class="western" style="margin-bottom: 0cm;">
<br />
</div>
<div align="CENTER" class="western" style="margin-bottom: 0cm; text-decoration: none;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">ALL
packages will include the following:</span></span></span></div>
<div align="LEFT" class="western" style="margin-bottom: 0cm; margin-left: 1.25cm; text-decoration: none;">
<br />
</div>
<ol>
<li><div align="LEFT" class="western" style="margin-bottom: 0cm; text-decoration: none;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">A
<u>2-hour initial assessment</u> including measurements, 'before'
photos, food diary analysis, nutritional consulting and a physical
assessment & testing.</span></span></span></div>
</li>
<li><div align="LEFT" class="western" style="margin-bottom: 0cm; text-decoration: none;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Your
own <u>personalised</u> training program, <u>tailored</u> to your
goals, needs and physical ability.</span></span></span></div>
</li>
<li><div align="LEFT" class="western" style="margin-bottom: 0cm; text-decoration: none;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><u>Weekly</u>
nutritional consulting to ensure you stay on track to achieve your
goals.</span></span></span></div>
</li>
</ol>
<div align="LEFT" class="western" style="margin-bottom: 0cm; text-decoration: none;">
<br />
</div>
<div align="LEFT" class="western" style="margin-bottom: 0cm; text-decoration: none;">
<span style="color: yellow;"><span style="font-family: Tahoma, sans-serif;"><b><span style="font-size: large;">Package
1: £500 or 3 payments: £250, £150, £100</span></b></span></span></div>
<span style="font-size: large;">
</span><div align="LEFT" class="western" style="margin-bottom: 0cm; text-decoration: none;">
<span style="font-size: large;">
</span><span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: large;">1
x PT session </span><u><span style="font-size: large;">every 4 weeks</span></u><span style="font-size: large;"> to ensure you are using good form,
timing your work/rest periods correctly, and are pushing yourself
hard enough.</span></span></span></div>
<span style="font-size: large;">
</span><div align="LEFT" class="western" style="margin-bottom: 0cm; text-decoration: none;">
<span style="font-size: large;">
</span><span style="font-size: large;"><br /></span><span style="font-size: large;">
</span></div>
<span style="font-size: large;">
</span><div align="LEFT" class="western" style="margin-bottom: 0cm; text-decoration: none;">
<span style="font-size: large;">
</span><span style="color: yellow;"><span style="font-family: Tahoma, sans-serif;"><b><span style="font-size: large;">Package
2: £700 or 3 payments: £350, £200, £150</span></b></span></span></div>
<span style="font-size: large;">
</span><div align="LEFT" class="western" style="margin-bottom: 0cm; text-decoration: none;">
<span style="font-size: large;">
</span><span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: large;">1
x PT session every week. If you need that constant push to keep you
motivated, I will see you every week and ensure you are working out
correctly and to your potential.</span></span></span></div>
<span style="font-size: large;">
</span><div align="LEFT" class="western" style="margin-bottom: 0cm; text-decoration: none;">
<span style="font-size: large;">
</span><span style="font-size: large;"><br /></span><span style="font-size: large;">
</span></div>
<span style="font-size: large;">
</span><div align="LEFT" class="western" style="margin-bottom: 0cm; text-decoration: none;">
<span style="font-size: large;">
</span><span style="color: yellow;"><span style="font-family: Tahoma, sans-serif;"><b><span style="font-size: large;">Package
3: £1,000 or 3 payments: £500, £300, £200</span></b></span></span></div>
<span style="font-size: large;">
</span><div align="LEFT" class="western" style="margin-bottom: 0cm; text-decoration: none;">
<span style="font-size: large;">
</span><span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: large;">2
x PT sessions every week. With doing half your workouts under close
supervision, you can only win! The high frequency of PT sessions will
keep you motivated during your own sessions too.</span></span></span></div>
<div align="LEFT" class="western" style="margin-bottom: 0cm; text-decoration: none;">
<br />
</div>
<div align="LEFT" class="western" style="margin-bottom: 0cm; text-decoration: none;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: small;"><span style="font-weight: normal;">At
the end of your 3 month package, if you decide to continue, you may
purchase another package. </span></span></span></span>
</div>
<div align="LEFT" class="western" style="margin-bottom: 0cm; text-decoration: none;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: small;"><span style="font-weight: normal;"><br /></span></span></span></span></div>
<div align="LEFT" class="western" style="margin-bottom: 0cm; text-decoration: none;">
</div>
---<br />
<br />
<span id="yui_3_7_2_1_1376910596354_2271" style="font-family: Tahoma, sans-serif;"><span style="color: yellow;">Personal coaching can
help you achieve the results you desire, as well as giving you the
necessary effective tools you need to keep striving forwards, to keep
changing and progressing on your journey.</span></span>
<b><br /></b><br />
<b><br /></b>
<b>Challenge everything, especially yourself.</b><b><br /></b><br />
<b><i><span style="font-family: trebuchet ms;"><span style="font-size: 180%;">Alex Kay</span></span></i></b><b><br /></b><br />
<b><br /></b>
<b>Contact me for Kettlebell classes and Personal Training in Southend-on-sea.</b><br />
<b>Please visit my website: <a href="http://www.alexkaygrimmer.com/">ALEXKAY</a></b><br />
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: small;"><span style="font-weight: normal;"><br /></span></span></span></span><br />
<br />Alexhttp://www.blogger.com/profile/09585507421497814313noreply@blogger.com0tag:blogger.com,1999:blog-1290907254893132543.post-90184405271719597412014-11-05T16:03:00.001+00:002014-11-05T16:03:19.810+00:00Kettlebell classes Southend Essex Discount<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDPjpoXK8zS29k6ZsOWG5Ar8fuiyZ25S5c9sBPNHrz-pOJkp3tG8-8-5CIlEYl9rmqkDmPgGms9vN-8jO9WUE7Zo8Tb7hTjv7xglBw1AoWYzicVUybEtt-TqH7LubI3OT06WzfgOKXmucJ/s1600/kettlebellclasssouthend.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDPjpoXK8zS29k6ZsOWG5Ar8fuiyZ25S5c9sBPNHrz-pOJkp3tG8-8-5CIlEYl9rmqkDmPgGms9vN-8jO9WUE7Zo8Tb7hTjv7xglBw1AoWYzicVUybEtt-TqH7LubI3OT06WzfgOKXmucJ/s1600/kettlebellclasssouthend.png" /></a></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">BodyQuest
Kettlebell Gym offers TWO kettlebell classes every week – Tuesdays
and Thursdays at 7pm. If you are new to kettlebells you NEED to book
in beforehand by contacting myself (details below) and making sure
you arrive 30 minutes early for tuition on what's to come in the
session. Classes are £8 each, but if it is your very first time it
is FREE.</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<br />
</div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">For
the months of November & December 2014, if you pay for the
classes in advance, you will pay only £99! That's saving £29!
Hurry, payment needs to be made before the 11<sup>th</sup> of
November.</span></span></span></div>
<br /><br />
---<br />
<br />
<span id="yui_3_7_2_1_1376910596354_2271" style="font-family: Tahoma, sans-serif;"><span style="color: yellow;">Personal coaching can
help you achieve the results you desire, as well as giving you the
necessary effective tools you need to keep striving forwards, to keep
changing and progressing on your journey.</span></span>
<b><br /></b><br />
<b><br /></b>
<b>Challenge everything, especially yourself.</b><b><br /></b><br />
<b><i><span style="font-family: trebuchet ms;"><span style="font-size: 180%;">Alex </span></span></i></b><b><br /></b><br />
<b><br /></b>
<b>Contact me for Kettlebell classes and Personal Training in Southend-on-sea.</b><br />
<b>Please visit our website: <a href="http://www.alexkaygrimmer.com/">ALEXKAY</a></b><br />
Alexhttp://www.blogger.com/profile/09585507421497814313noreply@blogger.com0tag:blogger.com,1999:blog-1290907254893132543.post-31713149655653730542014-11-05T15:51:00.002+00:002014-11-05T15:51:56.641+00:003 THINGS YOU NEED TO ACHIEVE RESULTS<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilXRHHarT-MSj9OEPYP_TgBC6avIhZ7YF5lQnPanLuh5JIfOkv8q20yLqxKLL9ttlak2-xm4Mrh_Mae1rnA4-MJir6Fc-lcU-mW024aFyl315U1SdACxJTQiLEKDWNiHi4YbiYzyHQz7BX/s1600/kettlebellclassessouthend.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilXRHHarT-MSj9OEPYP_TgBC6avIhZ7YF5lQnPanLuh5JIfOkv8q20yLqxKLL9ttlak2-xm4Mrh_Mae1rnA4-MJir6Fc-lcU-mW024aFyl315U1SdACxJTQiLEKDWNiHi4YbiYzyHQz7BX/s1600/kettlebellclassessouthend.jpg" height="247" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="western" style="margin-bottom: 0cm;">
<span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><strong><span style="color: yellow;">3
things you NEED to achieve results (and the #1 reason why you don't)</span></strong></span></span></div>
<strong><span style="color: yellow;">
</span></strong><div class="western" style="margin-bottom: 0cm;">
<strong><span style="color: yellow;"><br /></span></strong><strong><span style="color: yellow;">
</span></strong></div>
<strong><span style="color: yellow;">
</span></strong><div class="western" style="margin-bottom: 0cm;">
<span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><strong><span style="color: yellow;">Consistency
– Technique – Intensity</span></strong></span></span></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
</div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">#1.
<b>Be consistent.</b> Much like the tortoise and the hare,
consistently (regularly) plodding through will eventually get you to
where you want to be. It is sticking to you gym program diligently
that will eventually show results. It is attending your gym classes
every week that will eventually show results. In fact, this is the
<b>only</b> factor that will succeed without the other two! Sure,
your results will be hampered, you won't quite achieve maybe what you
set out to achieve, but being consistent will trump everything else.</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<br />
</div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">If
you merely attended both my Tuesday and my Thursday kettlebell
classes <b>every</b> week without every skipping a class, you will
surprise yourself at the results you can obtain. You may be surprised
to find out that my kettlebell classes form the base of what I do.
They give me the strength and mobility to go on and do other things.
If I recommended nothing else, it would be to attend those two
classes every week without fail (hopefully combining that will
Technique & Intensity!).</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<br />
</div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">#2.
<b>Perfect Technique.</b> Practice doesn't make perfect. <b>Perfect</b>
practice makes perfect. How you specifically perform a movement will
determine what you get out of it. If your technique sucks, at best
you just won't reap the benefits, because you won't be engaging what
you need to get the best out of the exercise. If you're deadlifting
and you're pushing your knees forward and dropping your hips, then
you are engaging your quads instead of your hamstrings. You just
won't get the stronger posterior chain that you should from
deadlifting. At worst, you're setting yourself up to get injured, for
putting yourself into a compromised position during an exercise.
Repeating a movement won't fix it unless you're repeating it
correctly. Whatever you do will be engrained, so do it right first
time, every time. </span></span></span>
</div>
<div class="western" style="margin-bottom: 0cm;">
<br />
</div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">#3.
<b>Intensity!</b> This is the missing component to most people's
training. The lack of intensity is to blame for their lack of
results! You can have the best coach in the world. You can have the
most well-equipped training facility in the world. You can have the
most well devised progressive training program ever created – but
if you do not apply yourself you will never achieve anything.
Intensity is focus, drive determination... Attacking your workout
with purpose. It is likely no more than 60 minutes; often less.
That's a short enough period of time to push yourself hard – get
out of that damn comfort zone! It isn't time to chat, it isn't time
to look good. It is time to work HARD. Only with that uncomfortable
effort, that hard-to-breath, that muscle-burning, that
I-want-to-quit-so-badly-right-now feeling; will you be able to break
free from your old self and forge a new, stronger, tougher, fitter,
faster, leaner you.</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<br />
</div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Let
me say it again. <strong>THE NUMBER ONE REASON PEOPLE DO NOT ACHIEVE RESULTS
IS A LACK OF INTENSITY IN THEIR TRAINING.</strong> </span></span></span>
</div>
<div class="western" style="margin-bottom: 0cm;">
<br />
</div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">I
don't care if you do kettlebells or zumba. I don't care if you like
muscle-isolating machines at a commercial gym or if you enjoy lifting
Atlas stones or flipping tyres. INTENSITY = RESULTS. Lack of
intensity = 99% of the population who are complaining about how
'this' and 'that' just didn't work for 'them'. Nonsense. Anything
will work. Do what you love doing, and do it with intensity. It will
work. Period.</span></span></span></div>
<br />
---<br />
<br />
<span id="yui_3_7_2_1_1376910596354_2271" style="font-family: Tahoma, sans-serif;"><span style="color: yellow;">Personal coaching can
help you achieve the results you desire, as well as giving you the
necessary effective tools you need to keep striving forwards, to keep
changing and progressing on your journey.</span></span>
<b><br /></b><br />
<b><br /></b>
<b>Challenge everything, especially yourself.</b><b><br /></b><br />
<b><i><span style="font-family: trebuchet ms;"><span style="font-size: 180%;">Alex </span></span></i></b><b><br /></b><br />
<b><br /></b>
<b>Contact me for Kettlebell classes and Personal Training in Southend-on-sea.</b><br />
<b>Please visit our website: <a href="http://www.alexkaygrimmer.com/">ALEXKAY</a></b><br />
<br />Alexhttp://www.blogger.com/profile/09585507421497814313noreply@blogger.com0tag:blogger.com,1999:blog-1290907254893132543.post-55806569050637554262014-11-02T18:58:00.000+00:002014-11-04T14:35:44.450+00:00My Top 5 Supplements<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg54icqJ2FjFRHdFV2MNIdH_zJGZbOxBSJEj3mK5M80PZofsnvadq75qWHjnZURSHOCtK1PcbgRQEr74qjbECej6G35JeH1LBjPFFvrHol4oT1ZkzIYkQLcS24jt5rtqWpgfbEOE2z9-_FH/s1600/taking-supplements-for-bodybuilding.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg54icqJ2FjFRHdFV2MNIdH_zJGZbOxBSJEj3mK5M80PZofsnvadq75qWHjnZURSHOCtK1PcbgRQEr74qjbECej6G35JeH1LBjPFFvrHol4oT1ZkzIYkQLcS24jt5rtqWpgfbEOE2z9-_FH/s1600/taking-supplements-for-bodybuilding.jpg" height="300" width="320" /></a></div>
<br />
<br />
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">In
general, I do not advocate supplements. Well, at least not the
million different typical bodybuilding supplements available
nowadays. Most of them will do nothing but slim down your bank
account. There are a few however, that really do make a difference.
Here is my take on what I consider to be worthwhile supplementation.</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<br /></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Supplements
are exactly that – something to <i><span style="text-decoration: none;"><b>supplement</b></span></i>
your existing nutritional intake. You supplement because you are, for
whatever reason, not obtaining sufficient quantities through normal
nutritional intake. This could be because you diet is not optimal,
and you're missing out on vital nutrients – in which case you
should really address that rather than just add in a supplement. The
other reason is maybe your requirements are greater than what can be
obtained through a usual healthy nutritional plan.</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<br /></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">My
top five supplements:</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<br /></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><b>Magnesium
(oil)</b></span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><b>Zinc</b></span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><b>Vitamin
D</b></span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><b>Protein
</b></span></span></span>
</div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><b>Creatine</b></span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<br /></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">When
I started supplementing with magnesium, I noticed the positive
effects in about 7-10 days. NOTICABLE effects. I use magnesium oil,
which you can buy from Holland & Barratt for about £12, and
should last about a month. There may be a tingling sensation when
applied to the skin, but that's just an indication that your
magnesium levels are low. </span></span></span>
</div>
<div class="western" style="margin-bottom: 0cm;">
<br /></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Here
are just some of the benefits of my all-time favourite supplement!</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<br /></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">One
of the main benefits is it acts as a muscle relaxant. Potassium and
calcium are the opposite, and are responsible for muscle contraction.
Magnesium is also responsible for the absorption and metabolism of
calcium, as well as actually keeping calcium out of the cells (when
magnesium is low, calcium rushes in and causes cell death). </span></span></span>
</div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Magnesium
also activates enzymes that control digestion, absorption and
utilization of proteins, fats and carbohydrates. There is a direct
relationship between the amount of magnesium and the ability to avoid
high blood pressure. Magnesium lowers LDL cholesterol (bad) and
raises HDL cholesterol (good). It also prevents muscle spasms of
heart & peripheral blood vessels which lead to things like high
blood pressure and heart attacks. Magnesium will also prevent calcium
build up in cholesterol plaque in arteries, and magnesium is just as
important as calcium in preventing and treating osteoporosis
(magnesium is required to activate enzymes for new bone growth too).</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Magnesium
is also the ultimate stress buster – it supports the adrenal glands
that get worn out by stress! Serotonin, the feel-good hormone,
depends on magnesium for it's production and function. </span></span></span>
</div>
<div class="western" style="margin-bottom: 0cm;">
<br /></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Rather
than bore you with several more pages of why the other 4 are good, I
will just give you the main points:</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<br /></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Zinc
acts as a natural testosterone booster (just as important for women,
it isn't an exclusive male hormone). I would recommend men taking up
to 150mg a day, and women 75mg a day. The recommended daily dose
isn't sufficient to obtain noticeable changes. Zinc will improve your
athletic performance and strength, as well as supporting reproductive
health and fertility. It will also boost your immune system and make
you more insulin sensitive.</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<br /></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Vitamin
D is actually not a vitamin, but rather a steroid hormone. It is
critical for fighting diseases, as well as avoiding the winter blues.
If you take it in higher doses, take vitamin K2 alongside it. When
you take higher doses of vitamin D you body produces more K2
dependant proteins. There's a great relationship between vitamin D,
K2, calcium and magnesium!</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<br /></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Protein!
Most people just don't consume enough (people who train have a higher
requirement for protein anyway). Whatever you are consuming, you can
safely double it. If you cannot get enough in your actual food
intake, then supplement! I recommend buying the protein supplement
with the LEAST amount of ingredients. Keep it simple. A couple of
shakes a day will do wonders for most people (in addition to their
food! Do not 'swap' shakes for food!).</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<br /></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Creatine.
This is probably the only (typically bodybuilding) supplement to have
real science backing it. Over 200 studies over the last decade alone.
Creatine is a naturally occurring substance in the body, required for
energy production. Quite simply, it will help you exercise at a more
intense level (the main reason why people do NOT see results from
exercise is a LACK of intensity! Watch out for my blog soon on this
exact topic). You will be able to perform more reps, lift more
weight, create more tension, speed... etc. You will be able to apply
yourself much better. What are you waiting for? My tip is to use
plain creatine monohydrate. Don't waste money on fancy supplements
when the basic ones do the same thing with less junk thrown in.</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<br /></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">There
you have it folks! My top 5. If you have a question on any of the
above, or maybe another supplement you're curious about, just email,
text, carrier pigeon me and I'll get back to you.</span></span></span></div>
<br />
<br />
---<br />
<br />
<span id="yui_3_7_2_1_1376910596354_2271" style="font-family: Tahoma, sans-serif;"><span style="color: yellow;">Personal coaching can
help you achieve the results you desire, as well as giving you the
necessary effective tools you need to keep striving forwards, to keep
changing and progressing on your journey.</span></span>
<b><br /></b><br />
<b><br /></b>
<b>Challenge everything, especially yourself.</b><b><br /></b><br />
<b><i><span style="font-family: trebuchet ms;"><span style="font-size: 180%;">Alex </span></span></i></b><b><br /></b><br />
<b><br /></b>
<b>Contact me for Kettlebell classes and Personal Training in Southend-on-sea.</b><br />
<b>Please visit our website: <a href="http://www.alexkaygrimmer.com/">ALEXKAY</a></b>Alexhttp://www.blogger.com/profile/09585507421497814313noreply@blogger.com0tag:blogger.com,1999:blog-1290907254893132543.post-70563804417746199932014-10-29T18:38:00.002+00:002014-10-29T18:39:01.004+00:00Secret discounts!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3nOF7DOM75WNCe2SWYUYQczTYbw4I2H60yrMMhj51GUzkMUASGo0Rzy1SOEBdtQ2fW43PEn4jqIyHoizYpPgZQf5NJrerZx-3df6vOoVgCGsRHSGsMHcFT3yq-DvJEbXD93AWTydt3n2I/s1600/cartoon-robber-009.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3nOF7DOM75WNCe2SWYUYQczTYbw4I2H60yrMMhj51GUzkMUASGo0Rzy1SOEBdtQ2fW43PEn4jqIyHoizYpPgZQf5NJrerZx-3df6vOoVgCGsRHSGsMHcFT3yq-DvJEbXD93AWTydt3n2I/s1600/cartoon-robber-009.jpg" height="180" width="320" /></a></div>
<br />
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">If
you're quick & quiet, you'll be able to sneak off with this
amazing discount on the BodyQuest group classes! </span></span></span>
</div>
<div class="western" style="margin-bottom: 0cm;">
<br /></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">The
offer is valid for the classes from the 3<sup>rd</sup> of November
2014 until 21<sup>st</sup> of December 2014. That's 7 full calendar
weeks – pay £126 (cash in advance) and save £42! </span></span></span>
</div>
<div class="western" style="margin-bottom: 0cm;">
<br /></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">That's
only £6 a class, and if you do this, we'll throw in Tuesday the 23<sup>rd</sup>
of December's kettlebell class in FREE! </span></span></span>
</div>
<div class="western" style="margin-bottom: 0cm;">
<br /></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">All
payments must be made in cash, in full, by the 8<sup>th</sup>
November 2014 to qualify.</span></span></span></div>
<br />Alexhttp://www.blogger.com/profile/09585507421497814313noreply@blogger.com0tag:blogger.com,1999:blog-1290907254893132543.post-16436760349813779482014-10-29T17:37:00.000+00:002015-07-05T18:43:25.580+01:00BodyQuest Classes<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
<br />
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">There
are 3 classes a week at BodyQuest Kettlebell Gym - 2 kettlebell
classes and 1 circuit class. The kettlebell classes are on Tuesday
and Thursday evenings at 7pm, and the circuit class is Saturday
mornings at 8.15am. All classes are £8 per person.</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<br /></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">If
you are new to kettlebells, you need to contact us to book in, and
you will need to arrive no later than 30min early (6.30pm) for
tuition on using the kettlebells. The Saturday circuit class is
getting more and more popular with the awesome energy that Kirsty
delivers, you're set up perfectly for the weekend! </span></span></span>
</div>
<div class="western" style="margin-bottom: 0cm;">
<br /></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">There
are 12 classes in the month of November, and 10 classes in December
(before Christmas). That's a sh!tload of exercise between now and
Christmas that could make a huge difference to the usual Christmas
'bulge'.... I guarantee you that if you attended those 22 classes,
plus made 2 changes to your nutrition, you would be amazed at the
difference in your body in just 8 weeks! When making changes to your
nutrition; look for the one or two changes you can make that will
have the biggest impact. Here are some examples:</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Cut
out sugar - this includes soft drinks, and the usual junk like
chocolate, ice cream, cakes, biscuits, etc</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Cut
out soft drinks - if you're a heavy consumer of soft drinks this is
great change to make</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Cut
out anything with food colouring in - you'll be surprised....</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Cut
carbs - especially eliminating bread and pasta (maybe even rice &
potatoes too)</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Consider
cutting out dairy. A few weeks will tell you if there's a difference
and whether it's worth adding back in or not.</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Cut
out snacks between meals - more challenging than you may realise, and
don't make the mistake of increasing meal quantity to make up for it!</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<br /></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">So
there you have it. 22 classes from November to Christmas. Attending
all of them will make a big difference, but are you will to step out
of your comfort zone, and make it a priority?</span></span></span></div>
<br />
<br />
<br />
---<br />
<br />
<span id="yui_3_7_2_1_1376910596354_2271" style="font-family: Tahoma, sans-serif;"><span style="color: yellow;">Personal coaching can
help you achieve the results you desire, as well as giving you the
necessary effective tools you need to keep striving forwards, to keep
changing and progressing on your journey.</span></span>
<b><br /></b><br />
<b><br /></b>
<b>Challenge everything, especially yourself.</b><b><br /></b><br />
<b><i><span style="font-family: trebuchet ms;"><span style="font-size: 180%;">Alex </span></span></i></b><b><br /></b><br />
<b><br /></b>
<b>Contact me for Kettlebell classes and Personal Training in Southend-on-sea.</b><br />
<b>Please visit our website: <a href="http://www.alexkaygrimmer.com/">ALEXKAY</a></b>Alexhttp://www.blogger.com/profile/09585507421497814313noreply@blogger.com0tag:blogger.com,1999:blog-1290907254893132543.post-27610238849340229152014-10-29T17:34:00.001+00:002014-11-04T14:36:24.271+00:00Trial By Fire<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgf4Iw05_jelsjR-GNuRdDe5W1MBbITp9rfGxvVIONk8pHKUX0lHSKloOA7Y0J5dwgGOJTxjzt6hzSonO7ICCVPLj52GOq31bELtP_8wSUQCjE2hfpYEtitGK6YFeX17xlrrIrZXX_MVBDX/s1600/photo+4.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgf4Iw05_jelsjR-GNuRdDe5W1MBbITp9rfGxvVIONk8pHKUX0lHSKloOA7Y0J5dwgGOJTxjzt6hzSonO7ICCVPLj52GOq31bELtP_8wSUQCjE2hfpYEtitGK6YFeX17xlrrIrZXX_MVBDX/s1600/photo+4.JPG" height="320" width="320" /></a></div>
<br />
<br />
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">My
trial is by Fire. What is yours?</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<br /></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">(Trail
By Fire is a clubbell workout – 100 double swipes, 100 mills, 100
hammer swings. The swipes are 100 doubles (both arms at the same
time), the mills are 100 in each hand (done separately) and the
hammer swings are 50 in each direction).</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<br /></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">7
full weeks remain until Christmas! I am going to be counting them
down, as I have set myself a target, a goal, to achieve within that
time. Why? Because so many people, most people will slack off in the
run up until Christmas, and then wonder what on earth happened. Then
the usual hard slog to fix it begins in January, which is twice as
hard because of the lapse before Christmas. It invariably ends up as
a disappointing failure. </span></span></span>
</div>
<div class="western" style="margin-bottom: 0cm;">
<br /></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Are
you going to be that person, or are you going to be the person who
gets a head start on everyone else? NOW is always the time for
action! I started a plan 3 weeks ago, but if you didn't, you can
start now! 7 weeks is more than enough time to make a habit, and make
a change. Think of the difference it will make in January, if you
arrive then healthy, fit and strong! You get to make that decision;
nobody else, so join me. Do whatever you want to, but start now - set
a goal to achieve, formulate a plan to get you there ON TIME and go
for it! </span></span></span>
</div>
<div class="western" style="margin-bottom: 0cm;">
<br /></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">If
you need help with goal setting and planning, get in touch, book a
consultation and together we can make it happen for you!</span></span></span></div>
<br />
<br />
<br />
---<br />
<br />
<span id="yui_3_7_2_1_1376910596354_2271" style="font-family: Tahoma, sans-serif;"><span style="color: yellow;">Personal coaching can
help you achieve the results you desire, as well as giving you the
necessary effective tools you need to keep striving forwards, to keep
changing and progressing on your journey.</span></span>
<b><br /></b><br />
<b><br /></b>
<b>Challenge everything, especially yourself.</b><b><br /></b><br />
<b><i><span style="font-family: trebuchet ms;"><span style="font-size: 180%;">Alex </span></span></i></b><b><br /></b><br />
<b><br /></b>
<b>Contact me for Kettlebell classes and Personal Training in Southend-on-sea.</b><br />
<b>Please visit our website: <a href="http://www.alexkaygrimmer.com/">ALEXKAY</a></b>Alexhttp://www.blogger.com/profile/09585507421497814313noreply@blogger.com0tag:blogger.com,1999:blog-1290907254893132543.post-10094321578547857762014-10-29T17:12:00.000+00:002014-11-04T14:36:36.475+00:00My First Muscle-Up!<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dwPtvQfeeZfB4zSbYs4idLI5CTyG7Z-4th2y-EriiX5Cyiz-dflnaPaptCRWYa20JOIqlfAurAfmoetAx6-Tw' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">On
Monday I performed my first muscle-up. This is when you perform a
pull-up, go up and over the bar, and then press yourself further up
until your arms are straight and the pull-up bar is at your
waistline. The funny thing is, I have not been doing any pull-ups
lately. In fact, not really at all since last year. But what I have
been doing is working with the clubbells, and also plenty of
"movement" and flow drills. This combined with my
understanding of the technique required for muscle-ups, allowed me to
perform one just on a passing whim to try it.</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<br /></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">When
you focus on a holistic approach to your training; you develop
certain things. The ability to move well, proprioception and the
ability to properly engage tension in your body to deliver
strength/power. Kettlebells, clubbells, maces and bodyweight
exercises/flows will all develop your ability to move well, which
helps with proprioception (the ability to sense how your body is
positioned and to control it effectively). Lifting heavy weights with
correct technique will teach your body how to properly engage tension
and alignment to deliver force. This means that you can getting
strong at one thing, and your general ability to be strong at
something else will improve. </span></span></span>
</div>
<div class="western" style="margin-bottom: 0cm;">
<br /></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">So
what does this mean to you? Train your body to move and to move well.
More isn't better, better is better. Lift heavy weights that really
challenge you. It's the only for you to properly engage tension and
alignment throughout your body. All of this, combined with an ability
to FLOW seamlessly from one position to another using correct
breathing patterns will give you a healthy, capable body that you can
be proud of.</span></span></span></div>
<br />
<br />
---<br />
<br />
<span id="yui_3_7_2_1_1376910596354_2271" style="font-family: Tahoma, sans-serif;"><span style="color: yellow;">Personal coaching can
help you achieve the results you desire, as well as giving you the
necessary effective tools you need to keep striving forwards, to keep
changing and progressing on your journey.</span></span>
<b><br /></b><br />
<b><br /></b>
<b>Challenge everything, especially yourself.</b><b><br /></b><br />
<b><i><span style="font-family: trebuchet ms;"><span style="font-size: 180%;">Alex </span></span></i></b><b><br /></b><br />
<b><br /></b>
<b>Contact me for Kettlebell classes and Personal Training in Southend-on-sea.</b><br />
<b>Please visit our website: <a href="http://www.alexkaygrimmer.com/">ALEXKAY</a></b>Alexhttp://www.blogger.com/profile/09585507421497814313noreply@blogger.com0tag:blogger.com,1999:blog-1290907254893132543.post-82233870098076383672014-09-03T20:53:00.000+01:002014-11-04T14:36:53.985+00:00Is Muscle Soreness Good?<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgB_x9drtrkpd5Ax4BZ0qYKZWCTmWhLAj-nL08ysw_NoemSFro7Vdka_mrvbiSLANGmk6uNNfPKW0PTmmnCd60EZF5Xl5G3F4Am1_YMItHcQIQ4BoP49E8QodzcSW4JsdRWED09KoxdG2pa/s1600/chalkboard-generator-poster-true-or-false.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgB_x9drtrkpd5Ax4BZ0qYKZWCTmWhLAj-nL08ysw_NoemSFro7Vdka_mrvbiSLANGmk6uNNfPKW0PTmmnCd60EZF5Xl5G3F4Am1_YMItHcQIQ4BoP49E8QodzcSW4JsdRWED09KoxdG2pa/s1600/chalkboard-generator-poster-true-or-false.jpg" height="212" width="320" /></a></div>
<br />
<div class="western" style="margin-bottom: 0cm;">
<span style="font-family: Tahoma, sans-serif;"><span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="font-style: normal;"><span style="font-weight: normal;">DOMS
are the pain you feel in your muscles after strenuous activity. Many
people like to gauge the effectiveness of their workouts by the
intensity of the DOMS they experience in the following days.</span></span></span></span></span><span style="color: #ffff66;"><span style="font-size: medium;"><span style="font-weight: normal;"><br /></span></span></span><span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="font-style: normal;"><span style="font-weight: normal;">DOMS
are believed to be the result of micro tears in the muscle fibres.
The eccentric contractions of the muscles (the negative phase, or the
lowering of the weight during the exercise) is more responsible for
DOMS than the concentric (positive phase, or lifting of the weight
during the exercise). DOMS also result from more '</span></span></span></span></span><b><b><span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="font-style: normal;">time
under tension</span></span></span></span></b></b><span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="font-style: normal;"><span style="font-weight: normal;">',
or longer durations of exercise, or slower tempo in exercising. DOMS
can also result from exercises that you just are not used to; so the
good news is that as you '</span></span></span></span></span><b><b><span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="font-style: normal;">grease
the groove</span></span></span></span></b></b><span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="font-style: normal;"><span style="font-weight: normal;">'
and become more proficient by practising a movement pattern more
often - the less DOMS you will experience.</span></span></span></span></span><b><b><span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="font-style: normal;">Is
it good to have DOMS? </span></span></span></span></b></b><span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="font-style: normal;"><span style="font-weight: normal;">Some
people believe that muscle soreness is an indication of the
effectiveness of their workout, and do not believe they've had a
productive workout unless they ache the next day.</span></span></span></span></span><b><b><span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="font-style: normal;">"I
had such an awesome workout last week, I could barely move for days!"</span></span></span></span></b></b><b><span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="font-style: normal;"><span style="font-weight: normal;">
</span></span></span></span></span></b><span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="font-style: normal;"><span style="font-weight: normal;">is
something I hear, and I cringe every time I hear it. I want to ask
that person if they are stronger, fitter, faster... BETTER in any
way, as a result of them aching for days. Just because a workout
leaves you in pieces, doesn't mean it has been effective. The test of
whether your workouts are effective are by measuring if you are
progressing towards your goals as a result of your workouts. Any
idiot can design a tough workout that will leave you in pieces for
days. I have been on the receiving end of such workouts and all they
do is set me back. Do 100 burpees, then sprint 100 meters, then 100
sit ups and repeat constantly for 90 minutes. That will destroy you,
but it certain won't progress you. </span></span></span></span></span><b><span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="font-style: normal;"><span style="font-weight: normal;">Your
workout should always GIVE more than it TAKES</span></span></span></span></span></b><span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="font-style: normal;"><span style="font-weight: normal;">.
This is why people employ personal trainers or coaches; so that they
can reach their goals effectively, instead of just hammering your
body every week and getting nowhere as a result.</span></span></span></span></span><span style="color: #ffff66;"><span style="font-size: medium;"><span style="font-weight: normal;">
</span></span></span></span>
</div>
<div class="western" style="margin-bottom: 0cm;">
<br /></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="font-family: Tahoma, sans-serif;"><span style="font-style: normal;"><span style="font-weight: normal;">Establish
a method of testing the effectiveness of your workout. If strength is
your goal; are you getting stronger? If fat-loss is your goal; are
you getting leaner? Just because you're experiencing a great deal of
muscle soreness DOESN'T mean you're getting closer to your goals. </span></span></span></span></span></span>
</div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="font-family: Tahoma, sans-serif;"><span style="font-style: normal;"><span style="font-weight: normal;"><br /></span></span></span></span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
</div>
---<br />
<br />
<span id="yui_3_7_2_1_1376910596354_2271" style="font-family: Tahoma, sans-serif;"><span style="color: yellow;">Personal coaching can
help you achieve the results you desire, as well as giving you the
necessary effective tools you need to keep striving forwards, to keep
changing and progressing on your journey.</span></span>
<b><br /></b><br />
<b><br /></b>
<b>Challenge everything, especially yourself.</b><b><br /></b><br />
<b><i><span style="font-family: trebuchet ms;"><span style="font-size: 180%;">Alex </span></span></i></b><b><br /></b><br />
<b><br /></b>
<b>Contact me for Kettlebell classes and Personal Training in Southend-on-sea.</b><br />
<b>Please visit our website: <a href="http://www.alexkaygrimmer.com/">ALEXKAY</a></b><br />
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="font-family: Tahoma, sans-serif;"><span style="font-style: normal;"><span style="font-weight: normal;"><br /></span></span></span></span></span></span>
Alexhttp://www.blogger.com/profile/09585507421497814313noreply@blogger.com0tag:blogger.com,1999:blog-1290907254893132543.post-83145952413905700732014-07-22T15:02:00.004+01:002014-11-04T14:37:06.631+00:00Kettlebell class discount<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZifmL6_EwFm1Ao6aQPor6_XdT-SStfbzCvxNF-aYhDAhp6PSufCkY3G2vtYZwQ6QxqOSNXgZ_co_FMk-LO_VC9zxMbu9rv8aXQqCdGcJY6aScfgqX1dEFs4oWQUvHBWrArtV1Q1dyEse9/s1600/board.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZifmL6_EwFm1Ao6aQPor6_XdT-SStfbzCvxNF-aYhDAhp6PSufCkY3G2vtYZwQ6QxqOSNXgZ_co_FMk-LO_VC9zxMbu9rv8aXQqCdGcJY6aScfgqX1dEFs4oWQUvHBWrArtV1Q1dyEse9/s1600/board.jpeg" height="320" width="239" /></a></div>
<br />
<div align="CENTER" class="western" style="font-weight: normal; margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Remember,
you have to pay for BOTH classes for the ENTIRE month to qualify for
the discount. </span></span></span>
</div>
<br />
<br />
---<br />
<br />
<span id="yui_3_7_2_1_1376910596354_2271" style="font-family: Tahoma, sans-serif;"><span style="color: yellow;">Personal coaching can
help you achieve the results you desire, as well as giving you the
necessary effective tools you need to keep striving forwards, to keep
changing and progressing on your journey.</span></span>
<b><br /></b><br />
<b><br /></b>
<b>Challenge everything, especially yourself.</b><b><br /></b><br />
<b><i><span style="font-family: trebuchet ms;"><span style="font-size: 180%;">Alex</span></span></i></b><b><br /></b><br />
<b><br /></b>
<b>Contact me for Kettlebell classes and Personal Training in Southend-on-sea.</b><br />
<b>Please visit our website: <a href="http://www.alexkaygrimmer.com/">ALEXKAY</a></b>Alexhttp://www.blogger.com/profile/09585507421497814313noreply@blogger.com0tag:blogger.com,1999:blog-1290907254893132543.post-11629794438818483772014-06-17T10:13:00.000+01:002014-06-17T10:13:32.194+01:00QUICK SNACK RECIPE<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6M8yqI24fXNUgtuA3dV6SBt7R1CqO0oELH5RaZnR_d-kBfrKNB9lUGLkVakPcj7O3aEhyphenhyphenBgrVi6jK-Z_Q38D9NpLfM5EnL1yr-oFIs0RtBXawrJXGikUmAg2lNa_Fdb5vHeym3scGo3bF/s1600/better+than+oatmeal.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6M8yqI24fXNUgtuA3dV6SBt7R1CqO0oELH5RaZnR_d-kBfrKNB9lUGLkVakPcj7O3aEhyphenhyphenBgrVi6jK-Z_Q38D9NpLfM5EnL1yr-oFIs0RtBXawrJXGikUmAg2lNa_Fdb5vHeym3scGo3bF/s1600/better+than+oatmeal.jpg" height="320" width="213" /></a></div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Here
is an awesome recipe for a quick, healthy meal that can serve as
breakfast, or maybe even a quick replacement for lunch or dinner if
you're pressed for time.</span></span></span></div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<br />
</div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">I
found this delicious recipe on Mark's Daily Apple, a website I highly
recommend you follow. I am a huge advocate of Mark Sisson and his
Primal Blueprint. This particular recipe can be found originally
through <a href="http://www.marksdailyapple.com/paleo-girl-book/#axzz34spjJ87Y" target="_blank">clicking here</a>.</span></span></span></div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<br />
</div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Ingredients:</span></span></span></div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<br />
</div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">1
ripe banana</span></span></span></div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">2
eggs</span></span></span></div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">1
pinch of cinnamon</span></span></span></div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">A
splash of vanilla</span></span></span></div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Butter
(for cooking & topping)</span></span></span></div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">1-2
Tbsp crushed pecans</span></span></span></div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Optional:
fruit (berries), heavy cream, additional pecans</span></span></span></div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<br />
</div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Instructions:</span></span></span></div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<br />
</div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Add
banana, eggs, cinnamon, vanilla and pecans to a medium bowl and mash
together; the batter will be a little lumpy.</span></span></span></div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Grease
skillet with butter and turn on stove to a medium heat.</span></span></span></div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Add
the entire mixture to the skillet.</span></span></span></div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">As
the mixture cooks, continue to stir and mash.</span></span></span></div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Once
fully cooked, remove from heat and place into a bowl.</span></span></span></div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Top
with butter or optional ingredients.</span></span></span></div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Enjoy!</span></span></span></div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><br /></span></span></span></div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
</div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: black;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="text-decoration: none;"><span style="font-weight: normal;">---</span></span></span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: black;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="text-decoration: none;"><span style="font-weight: normal;"><br /></span></span></span></span></span></div>
<span id="yui_3_7_2_1_1376910596354_2271" style="font-family: Tahoma, sans-serif;"><span style="color: yellow;">Personal coaching can
help you achieve the results you desire, as well as giving you the
necessary effective tools you need to keep striving forwards, to keep
changing and progressing on your journey.</span></span>
<b><br /></b><br />
<b><br /></b>
<b>Challenge everything, especially yourself.</b><b><br /></b><br />
<b><i><span style="font-family: trebuchet ms;"><span style="font-size: 180%;">Alex Kay </span></span></i></b><b><br /></b><br />
<b><br /></b>
<b>Contact me for Kettlebell classes and Personal Training in Southend-on-sea.</b><br />
<b>Please visit my website: <a href="http://www.alexkaygrimmer.com/">ALEXKAY</a></b><br />
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><br /></span></span></span><br />
<br />Alexhttp://www.blogger.com/profile/09585507421497814313noreply@blogger.com0tag:blogger.com,1999:blog-1290907254893132543.post-7250831928838872922014-06-05T12:53:00.000+01:002014-06-05T12:53:02.531+01:00What Works - A Simple Guide<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8SY01XNSGiUWGeUDvg2RhPecxAN6Mw0yCUomCby2ClBKVLDCcjjDO2e836XO19rNDgJSx7FmyWnt0C9GBwHSplLoHKADGeUXOsRJ1KvlVmpeeUXSdQARurMgKODbyIPYqJtG6-4WXsYzn/s1600/bruce-lee-kung-fu-quotes-16.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8SY01XNSGiUWGeUDvg2RhPecxAN6Mw0yCUomCby2ClBKVLDCcjjDO2e836XO19rNDgJSx7FmyWnt0C9GBwHSplLoHKADGeUXOsRJ1KvlVmpeeUXSdQARurMgKODbyIPYqJtG6-4WXsYzn/s1600/bruce-lee-kung-fu-quotes-16.jpg" height="300" width="400" /></a></div>
<br />
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Here
is a simple, <u><b>100% guaranteed</b></u> method to achieving great
results - better body composition (less fat, more muscle), greater
capability (mobility & strength), and a better life (longevity,
health, quality of life).</span></span></span></div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<br />
</div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><b>Nutrition</b>
– Follow <u><a href="http://www.marksdailyapple.com/" target="_blank">The Primal Blueprint</a></u>, or the Paleo diet.</span></span></span></div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">These
plans in a nutshell are to avoid anything processed. If you cannot
find it in the wild, you cannot consumed it. Single ingredient food –
a sweet potato contains ONE ingredient – sweet potato. Broccoli
contains ONE ingredient – broccoli. Salmon contains ONE ingredient
– salmon. You get the idea.</span></span></span></div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<br />
</div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<span style="font-size: large;"><strong><span style="color: #ffff66;">“<span style="font-family: Tahoma, sans-serif;">Eighty
percent of your ability to reduce excess body fat is determined by
how you eat, with the other 20 percent is dependent on proper
exercise, other healthy lifestyle habits and genetic factors.” -
The Primal Blueprint by Mark Sisson.</span></span></strong></span></div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<br />
</div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Healthy
nutrition is as simple as eating the right foods in the right
quantities. The right foods being single ingredient foods, mostly
plants and animals. The right quantities means portion control. Not
more than you need, mostly protein, moderate fats and low carbs.</span></span></span></div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<br />
</div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><b>Exercise</b>
- <u>Walk, Lift and Sprint</u>. “Those who think they have not time
for exercise will sooner or later have to find time for illness” -
Lord Edward Stanley.</span></span></span></div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">By
walking (with intent/purpose, not just ambling) for 45min a day,
lifting (heavy) weights (30min workout) twice a week and sprinting
once a week (15-20min including rests) you can become incredibly fit
& healthy.</span></span></span></div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Sample:</span></span></span></div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Monday
– Walk briskly for 45min </span></span></span>
</div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Tuesday
– Walk briskly for 45min, Lift heavy weights for 30min </span></span></span>
</div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Wednesday
- Walk briskly for 45min, </span></span></span>
</div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Thursday
- Walk briskly for 45min, Lift heavy weights for 30min </span></span></span>
</div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Friday
- Walk briskly for 45min, </span></span></span>
</div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Saturday
- Walk briskly for 45min, Sprint for 15-20min (incl. rest)</span></span></span></div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Sunday
- Walk briskly for 45min.</span></span></span></div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<br />
</div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">On
the days when you are lifting and sprinting, make sure you warm up
properly focusing on mobility, cool down properly focusing on
twisting stretches.</span></span></span></div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<br />
</div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><b>Lifestyle</b><span style="font-weight: normal;">
– Stress less and sleep well.</span></span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<br />
</div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><b>Quick
guide:</b></span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<br />
</div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="font-weight: normal;">Single
ingredient food only. Mostly protein, moderate fats and low carbs. </span></span></span></span>
</div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="font-weight: normal;">Walk
briskly every day for 45min.</span></span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="font-weight: normal;">Lift
heavy weights two or three times a week for 30min.</span></span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="font-weight: normal;">Mobilise
fully before exercise, stretch fully afterwards.</span></span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="font-weight: normal;">Sprint
once a week for 15-20min including rest periods.</span></span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="font-weight: normal;">Sleep
well and avoid stress.</span></span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="font-weight: normal;"><br /></span></span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
</div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: black;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="text-decoration: none;"><span style="font-weight: normal;">---</span></span></span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: black;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="text-decoration: none;"><span style="font-weight: normal;"><br /></span></span></span></span></span></div>
<span id="yui_3_7_2_1_1376910596354_2271" style="font-family: Tahoma, sans-serif;"><span style="color: yellow;">Personal coaching can
help you achieve the results you desire, as well as giving you the
necessary effective tools you need to keep striving forwards, to keep
changing and progressing on your journey.</span></span>
<b><br /></b><br />
<b><br /></b>
<b>Challenge everything, especially yourself.</b><b><br /></b><br />
<b><i><span style="font-family: trebuchet ms;"><span style="font-size: 180%;">Alex Kay Grimmer</span></span></i></b><b><br /></b><br />
<b><br /></b>
<b>Contact me for Kettlebell classes and Personal Training in Southend-on-sea.</b><br />
<b>Please visit my website: <a href="http://www.alexkaygrimmer.com/">ALEXKAY</a></b><br />
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="font-weight: normal;"><br /></span></span></span></span><br />
<br />Alexhttp://www.blogger.com/profile/09585507421497814313noreply@blogger.com0tag:blogger.com,1999:blog-1290907254893132543.post-46158681929221207642014-06-05T12:21:00.000+01:002014-06-05T12:23:06.305+01:00Why Some People Achieve Results And Others Do Not<div style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;">
</div>
<div class="western" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDsg2c4dTWyXpxqRl_36B8hE4ifPyIkdkIjzl_hngZzJw7tbZ9H_mBRZ2OOSnfB-Ca7L94J9K1YsN26d0gSdjhmyYJ3Jw2o3i-uzFWZOKpVy1Z22D3Q8bN3Q4TgxxOUzlNQlkqAIDcvn2o/s1600/bl1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDsg2c4dTWyXpxqRl_36B8hE4ifPyIkdkIjzl_hngZzJw7tbZ9H_mBRZ2OOSnfB-Ca7L94J9K1YsN26d0gSdjhmyYJ3Jw2o3i-uzFWZOKpVy1Z22D3Q8bN3Q4TgxxOUzlNQlkqAIDcvn2o/s1600/bl1.jpg" height="300" width="400" /></a></div>
<div class="western" style="margin-bottom: 0cm;">
<br /></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">I
have seen a very interesting phenomenon whilst coaching clients. I
have had clients start with me who are almost identical in body
composition, physical ability and goals, and both agree to the same
frequency of personal training sessions. In the months that follow,
one client has dropped 10% bodyfat, inches from their waistline, and
has achieved a double bodyweight deadlift. The other hasn't changed
body composition or size at all, and still cannot perform a single
bodyweight deadlift. These are real clients, not just illustrative
examples.</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<br /></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Why
does one person achieve such outstanding results, and the other not?</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<br /></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Quite
simply... </span></span></span>
</div>
<div class="western" style="margin-bottom: 0cm;">
<br /></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><b>Person
A</b> applies themselves whole-heartedly during their sessions, ensures
they do the homework activities set for them outside of their PT
sessions, and they follow the nutritional advise without deviation.</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><b>Person
B</b> never puts any effort into their sessions, never ventures outside of their comfort zone,</span></span></span><span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"> never does any exercise apart from their PT sessions, and quite
obviously continues </span></span></span><span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">to eat and drink as they always have.</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<br /></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><b>You
can lead a horse to water, but you cannot make him drink.</b></span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><br /></span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">A
personal trainer is not a magician. They will design effective
programs for you, provide technical & motivational coaching, give
you nutritional advice, etc... but if you do not apply yourself or
follow the advice, no personal trainer in the world will ever be able
to help you.</span></span></span>
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><br /></span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><br /></span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<br /></div>
<img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRgHZKWtOmgeoACRkUc1TfTIDMs4BWZOd7h0qOOVn7xKEX04FbYM-hWTdo_qpU4Y7pEy-zlBkikygXmeOM5WeNb9nqgaXgAfk-YIGUq5Hb9hR0c0e9ZUGz0JuMfsdknM5klzC3gXJ6J6tD/s1600/coach101.jpg" height="314" width="320" /><br />
<br />
<div class="western" style="margin-bottom: 0cm;">
<span style="color: black;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="text-decoration: none;"><span style="font-weight: normal;">---</span></span></span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: black;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="text-decoration: none;"><span style="font-weight: normal;"><br /></span></span></span></span></span></div>
<span id="yui_3_7_2_1_1376910596354_2271" style="font-family: Tahoma, sans-serif;"><span style="color: yellow;">Personal coaching can
help you achieve the results you desire, as well as giving you the
necessary effective tools you need to keep striving forwards, to keep
changing and progressing on your journey.</span></span>
<b><br /></b><br />
<b><br /></b>
<b>Challenge everything, especially yourself.</b><b><br /></b><br />
<b><i><span style="font-family: trebuchet ms;"><span style="font-size: 180%;">Alex Kay Grimmer</span></span></i></b><b><br /></b><br />
<b><br /></b>
<b>Contact me for Kettlebell classes and Personal Training in Southend-on-sea.</b><br />
<b>Please visit my website: <a href="http://www.alexkaygrimmer.com/">ALEXKAY</a></b>Alexhttp://www.blogger.com/profile/09585507421497814313noreply@blogger.com0tag:blogger.com,1999:blog-1290907254893132543.post-51951265647014800432014-05-26T15:33:00.000+01:002014-05-26T15:34:32.074+01:003 Simple Rules to achieving REAL Results<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfm5pmOmTn6xSQzixcDd8VtBN9BlDMGZTD6PclwKkqOhJRuAaK9emAhIVQVqfA3F5yAHbK6t-ob7avmn8ERM9EFPGQNdcYuK_2JF04xp8-Po-Mw7HOF5BWs5xG8VdlKgbK9bybBXerZRqn/s1600/Jason.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfm5pmOmTn6xSQzixcDd8VtBN9BlDMGZTD6PclwKkqOhJRuAaK9emAhIVQVqfA3F5yAHbK6t-ob7avmn8ERM9EFPGQNdcYuK_2JF04xp8-Po-Mw7HOF5BWs5xG8VdlKgbK9bybBXerZRqn/s1600/Jason.jpg" height="281" width="320" /></a></div>
<br />
<br />
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><u><b>How
to achieve REAL results</b></u></span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<br /></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">People
everywhere are trying ALL SORTS of things to get the results they
desire. The unfortunate truth is that many are disappointed with
their lack of results. Why is this? If people are trying so hard, why
don't they achieve what they want? Surely some will, even if it's
dumb luck; right? <u>WRONG</u>.</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">The
sad truth is most people don't get the results they want because they
are looking everywhere, and trying everything EXCEPT the right way.
The right way seems to simple, and therefore is often ignored. Why?
Because people are looking for short-cuts. Easy methods. The latest
gimmick. Here's a home-truth: there are no short-cuts. There are no
easy methods. Gimmicks are worthless.</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">That
all seems a little doom-and-gloom; right? Maybe. But there is good
news too. The right methods are SIMPLE. So simple you'd be amazed.
Not saying easy, but definitely simple. Stick to the following plan
and I guarantee you, you will experience twice the results in half
the time that you have EVER experienced!</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<br /></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: red;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: large;"><b>Frequency.
Consistency. Intensity.</b></span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<br /></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">That's
it.</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<br /></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">You
need to commit to increasing your training <span style="color: red;"><b>frequency</b></span>.
This means the number of times in a week that you train (and by
train, I mean stick to a plan that is designed specifically to get
you closer to your goals. Not just random exercise in the hope that
general activity will produce the results you're after). Think about
it: if three people start training every week, person 1 trains once a
week, person 2 trains twice a week, and person 3 trains three times a
week; whom do you think will experience the most or the quickest
results? It's a no-brainer.</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">(twice
a week from once a week is doubling your results)</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<br /></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">You
need to commit to training on a regular basis. This is arguably the
most important of the 3 values above! In martial arts there is a
common saying: <span style="color: red;">“How to get a black belt: Show
up. Keep repeating this.”</span> This is the only value that will
<i>eventually</i> produce results without the other two values.
Admittedly without the other two it will take a <i>long</i> time, but
eventually it will produce results. If you commit to 2 sessions a
week, then train twice a week. If you can't do one of them,
reschedule it so that the week doesn't pass without having done both
sessions. This is about being <span style="color: red;"><b>consistent</b></span>.
Not just about being interested! </span></span></span>
</div>
<div class="western" style="margin-bottom: 0cm;">
<br /></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Last,
but certainly not least, is <span style="color: red;"><b>intensity</b></span>.
If you want results, train like it! Nobody ever achieved anything
worthwhile in the gym by sleepwalking through their session, whining
it's too heavy or difficult (it's supposed to be heavy &
difficult!), or making an issue out of the slightest amount of
perceived discomfort. I could list off dozens of sayings which
illustrate this:</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<br /></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;">“<span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">If
it doesn't challenge you, it won't change you”</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;">“<span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">If
you want results, train like it!”</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;">“<span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Suck
it up so one day you won't have to suck it in”</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;">“<span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">More
sweat now, less jiggle later”</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;">“<span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">It
isn't going to be easy, but it is going to be worth it”</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<br /></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">You
get the idea... You workout is a <span style="font-style: normal;"><u>very
small</u></span> part of your day. Put the effort in and push
yourself as hard as possible. You need to shock your body into
changing. If it's comfortable <u>you just aren't working hard enough</u>.
To make a stronger, fitter, faster, leaner & meaner body, you
have to ask it to do things that are difficult, outside of your
comfort zone, things that it isn't currently capable of – that is
the only way to change it, to make it a better version of yourself.
People who put the effort in will get the results. I see it all the
time. One person works out with passion, drive and determination to
succeed, whilst another whines every time and shies away from
anything resembling hard work. Take a guess who will be awesome in 6
months, and who will still be whinging in 6 months.</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<br /></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Please
take note that I did <b>not</b> include <b>any</b> particular
methodology. There are literally dozens of ways to achieve the
results you want physically. I specialise in kettlebells, strength
training, Olympic lifting and using various other tools such as
strongman equipment, ropes, plyometrics and callisthenics. I believe
these to be the most suitable methods for most people's physical
goals, but there are others. Choose a method that you enjoy, but that
is also one that suits your goals.</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><br /></span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Contact me if you would like to discuss how best to achieve your goals.</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><br /></span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
</div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: black;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="text-decoration: none;"><span style="font-weight: normal;">---</span></span></span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: black;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="text-decoration: none;"><span style="font-weight: normal;"><br /></span></span></span></span></span></div>
<span id="yui_3_7_2_1_1376910596354_2271" style="font-family: Tahoma, sans-serif;"><span style="color: yellow;">Personal coaching can
help you achieve the results you desire, as well as giving you the
necessary effective tools you need to keep striving forwards, to keep
changing and progressing on your journey.</span></span>
<b><br /></b><br />
<b><br /></b>
<b>Challenge everything, especially yourself.</b><b><br /></b><br />
<b><i><span style="font-family: trebuchet ms;"><span style="font-size: 180%;">Alex Kay Grimmer</span></span></i></b><b><br /></b><br />
<b><br /></b>
<b>Contact me for Kettlebell classes and Personal Training in Southend-on-sea.</b><br />
<b>Please visit my website: <a href="http://www.alexkaygrimmer.com/">ALEXKAY</a></b><br />
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><br /></span></span></span>
<br />Alexhttp://www.blogger.com/profile/09585507421497814313noreply@blogger.com0tag:blogger.com,1999:blog-1290907254893132543.post-37306415859107915402014-05-26T15:23:00.001+01:002014-05-26T15:23:46.184+01:00Is compromising okay?<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpZL8q_xRqC-JTVqq3m6lnQR9fPIHvu0KeWfLreHfsoD5rr9uQPQUa8eUJOObUZn-Pcgd8Vd32FU1WBTRM5RKLVLZ_mXcOI8M3R1LES6efPHkhLiTHbFuxelybEHZswU3tJwQF8P2iKp9l/s1600/commit.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpZL8q_xRqC-JTVqq3m6lnQR9fPIHvu0KeWfLreHfsoD5rr9uQPQUa8eUJOObUZn-Pcgd8Vd32FU1WBTRM5RKLVLZ_mXcOI8M3R1LES6efPHkhLiTHbFuxelybEHZswU3tJwQF8P2iKp9l/s1600/commit.jpg" height="320" width="320" /></a></div>
<div class="western" style="margin-bottom: 0cm;">
</div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><br /></span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><br /></span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Most
people aren't aiming for an Olympic gold medal. Most people just want
to be a little fitter, look a little better, manage physical tasks a
little easier, and feel a little bit better about themselves.</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<br />
</div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><b>THIS
IS PERFECTLY FINE.</b></span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<br />
</div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">But
don't make the mistake of thinking that because you only want 5% of
the results that an Olympian has, that you only need to put 5% of the
effort in. You still need to put 100% effort in. The difference lies
in the method of exercise you will use, and the extent to which you
will cheat your nutritional plan.</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<br />
</div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><b>All
roads lead to Rome.</b></span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<br />
</div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">If
you enjoy kettlebells classes, attend them. If you enjoy Zumba
classes, attend them. If yoga is your thing, attend yoga classes. If
you hate classes and just want to lift heavy barbells, do that. If
running through the woods does it for you, then run in the woods. </span></span></span>
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Enjoyment is a key factor in remaining committed, plus a
key factor <span style="font-style: normal;"><u>in life</u></span>.
Don't punish yourself with a method that you hate, but recognise that
some methods will deliver certain results better than others.</span></span></span>
</div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><br /></span></span></span></div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Some
methods are more in line with your goals than others. If you want to
build muscle or become stronger, running is not the best method. But
if you enjoying running <i>for the sake of running</i>, then by all
means run. So
deciding <u>what you really want</u> is important. If your day to day
activities and your finances mean you can only commit to 1 or 2
exercise classes a week, <b>that is perfectly okay</b>. </span></span></span>
</div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">However,
you also need to be aware that by restricting your physical exercise
to 1 or 2 classes a week, you're <b>restricting your results</b> to
what <strong><u>1 or 2 classes a week can potentially provide.</u></strong> So long as you
understand that, it honestly doesn't matter to anyone but you. </span></span></span>
</div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<br />
</div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">If
you're willing to compromise on your training, you will <u>compromise
your results</u>. There is nothing wrong with this, unless you're
unhappy with your compromised results. </span></span></span>
</div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<br />
</div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">To
get more (or better) results, you need <u>more</u> (or better) in
your training. That might mean more time (frequency) every week. It
might mean more commitment (not skipping sessions when you don't feel
like it). It might mean more intensity (training like you mean it;
like you're sponsored by Nike). It might mean a greater financial
investment (Personal Training sessions). It could be any or all of
those things. </span></span></span>
</div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<br />
</div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Specific
goals will require specific action. If you have a specific goal in
mind, and you're just not achieving it currently, come and speak to
me about it. I will offer you the best advice I can, without
obligation towards anything.</span></span></span></div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<br />
</div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Start
deciding what it is that you want to achieve, and start making real
progress towards your goals!</span></span></span></div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><br /></span></span></span></div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><strong>Look out for my next post, which will give you 3 simple rules for achieving all the physical results you'll ever want!</strong></span></span></span></div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><br /></span></span></span></div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
</div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: black;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="text-decoration: none;"><span style="font-weight: normal;">---</span></span></span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: black;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="text-decoration: none;"><span style="font-weight: normal;"><br /></span></span></span></span></span></div>
<span id="yui_3_7_2_1_1376910596354_2271" style="font-family: Tahoma, sans-serif;"><span style="color: yellow;">Personal coaching can
help you achieve the results you desire, as well as giving you the
necessary effective tools you need to keep striving forwards, to keep
changing and progressing on your journey.</span></span>
<b><br /></b><br />
<b><br /></b>
<b>Challenge everything, especially yourself.</b><b><br /></b><br />
<b><i><span style="font-family: trebuchet ms;"><span style="font-size: 180%;">Alex Kay Grimmer</span></span></i></b><b><br /></b><br />
<b><br /></b>
<b>Contact me for Kettlebell classes and Personal Training in Southend-on-sea.</b><br />
<b>Please visit my website: <a href="http://www.alexkaygrimmer.com/">ALEXKAY</a></b><br />
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><br /></span></span></span><br />
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<br />
</div>
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"></span></span><br />
<br />
<br />Alexhttp://www.blogger.com/profile/09585507421497814313noreply@blogger.com0tag:blogger.com,1999:blog-1290907254893132543.post-14754306503855774502014-05-19T15:18:00.000+01:002014-05-19T15:18:18.461+01:00FIVE SIMPLE FAT LOSS TIPS<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBrXWG-bCn7at9uiTt1XZqxkwUtuW53k10nB-3eD-Agfv3qQiGTrpjha1_RNVI3H2g1PcM_HkWLznctqVFBLtwpcAJQdmqRaDFi5nINE-LWG9heIGwuj-AjtnfDnSSqEWVu06_G8O2vPej/s1600/effort.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBrXWG-bCn7at9uiTt1XZqxkwUtuW53k10nB-3eD-Agfv3qQiGTrpjha1_RNVI3H2g1PcM_HkWLznctqVFBLtwpcAJQdmqRaDFi5nINE-LWG9heIGwuj-AjtnfDnSSqEWVu06_G8O2vPej/s1600/effort.jpg" /></a></div>
<br />
<ul>
<li><div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="font-weight: normal;"><strong>Monitor
your calorie intake – If you are not in a calorie deficit, you
will NOT lose weight!</strong></span></span></span></span></div>
<strong>
</strong></li>
<li><div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="font-weight: normal;"><strong>Exercise
regularly – 2 heavy lifting sessions a week and 3
cardio-orientated sessions a week</strong></span></span></span></span></div>
<strong>
</strong></li>
<li><div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="font-weight: normal;"><strong>Fill
your plate with veggies, (preferably dark green first, then as
colourful as possible), lean meats (chicken, turkey, fish) and be
very sparing with the carbohydrates, if any at all</strong></span></span></span></span></div>
<strong>
</strong></li>
<li><div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="font-weight: normal;"><strong>Don't
avoid healthy fats (avocado, coconut oil, olives) but don't overdo
them either!</strong></span></span></span></span></div>
<strong>
</strong></li>
<li><div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="font-weight: normal;"><strong>Stop
with the junk food!!! You can't seriously think you can keep
eating/drinking that crap and lose weight, can you?! No sweets,
chocolates, cakes, fizzy drinks, alcohol, pizzas, burgers, fries,
etc.</strong></span></span></span></span></div>
</li>
</ul>
<div class="western" style="margin-bottom: 0cm;">
<br />
</div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="font-weight: normal;">Start
a food diary. Write down EVERYTHING you consume. Work out how many
calories it is. Yes this means weighing everything and doing a bit of
work. Suck it up buttercup; it's for your own good. If you don't work
it out you'll never know, and you NEED to know how many calories
you're consuming, so you can consume less. Less than “I don't know”
is never going to work!</span></span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<br />
</div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="font-weight: normal;">Regular
exercise doesn't mean only when it's convenient, or only when nothing
better crops up, or only if you're feeling perfect. Schedule it in
and get it done. It's the accumulation of that effort that gives
results. One good workout once in a while is just NOT GOOD ENOUGH.
Aim to lift heavy twice a week – things like deadlifts, squats and
military presses, and then aim to do some more cardio-orientated
three times a week. That means lifting weights faster or some type of
“jumping around” activity. Your workout sessions can be around 30
minutes each. That's only 2 and half hours of specific activity a
week. If you say you haven't got time, quite frankly I'm just not going to
believe you.</span></span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<br />
</div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="font-weight: normal;">Eat
more veggies!! Not only are they a great source of vitamins &
minerals; but by piling them onto your plate you eating more
nutritionally dense foods that are lower in caloric value. Start with
dark green veggies like spinach and broccoli, and then just add as
much colourful veg as you can. Protein is a MUST on your plate. Do not scrimp on protein. It is essential for growth & repair of muscle tissue. If you're not consuming enough protein your workouts will suffer greatly and you won't get the results you're wanting.</span></span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<br />
</div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="font-weight: normal;">Fats
are important! Some vitamins and minerals are fat soluble, so without
fats you'll become V&M deficient. Fat also provides a great
source of energy as opposed to the weight-gaining carbohydrates. Look
to include healthy fats like avocados, coconut oil and olives. Avoid
overconsumption though, as fats have a high caloric value.</span></span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<br />
</div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="font-weight: normal;">How
can you expect to lose fat if you continue to consume crap? If you're
eating and drinking junk foods then don't come crying to me when you
haven't lost the excess weight. We all KNOW that junk food and drink
leads to excess weight gain. In fact, most people who just cut out
the junk food, the takeaways, the fizzy drinks and the alcohol will
experience a substantial amount of weight loss. Try it. It works.</span></span></span></span></div>
<br /><br />
<div class="western" style="margin-bottom: 0cm;">
<span style="color: black;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="text-decoration: none;"><span style="font-weight: normal;">---</span></span></span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: black;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="text-decoration: none;"><span style="font-weight: normal;"><br /></span></span></span></span></span></div>
<span id="yui_3_7_2_1_1376910596354_2271" style="font-family: Tahoma, sans-serif;"><span style="color: yellow;">Personal coaching can
help you achieve the results you desire, as well as giving you the
necessary effective tools you need to keep striving forwards, to keep
changing and progressing on your journey.</span></span>
<b><br /></b><br />
<b><br /></b>
<b>Challenge everything, especially yourself.</b><b><br /></b><br />
<b><i><span style="font-family: trebuchet ms;"><span style="font-size: 180%;">Alex Kay Grimmer</span></span></i></b><b><br /></b><br />
<b><br /></b>
<b>Contact me for Kettlebell classes and Personal Training in Southend-on-sea.</b><br />
<b>Please visit my website: <a href="http://www.alexkaygrimmer.com/">ALEXKAY</a></b><br />
Alexhttp://www.blogger.com/profile/09585507421497814313noreply@blogger.com0tag:blogger.com,1999:blog-1290907254893132543.post-83604018258156357902014-05-12T17:32:00.000+01:002015-07-05T18:45:10.421+01:00Lose Weight Or Lift Weight?<div align="LEFT" class="western" style="background: transparent; margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: large;"><b><br /></b></span></span></span></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div align="LEFT" class="western" style="background: transparent; margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: large;"><b>Why
you should worry less about the number on the scales, and more about
the number on the bar</b></span></span></span>
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: large;"><b><br /></b></span></span></span></div>
<div align="LEFT" class="western" style="background: transparent; margin-bottom: 0cm;">
<br /></div>
<div align="LEFT" class="western" style="background: transparent; font-weight: normal; margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">When
your main goal is to reduce the number on the scales, you do a whole
bunch of detrimental things. Firstly you probably go the usual route
of eating less and exercising more. This will only work if you are
<u>grossly overweight</u>. Eating less means less fuel, yet you
increase your activity levels. Your body has no option now but to
steal fuel from a valuable source – muscle. Reduced muscle and
reduced fuel intake results in a lower metabolic rate, which means
regardless of your increased activity, your body will slow down the
rate at which it burns fuel. You will also rob your body of vital
vitamins and minerals, which results in a less effective immune
system, and higher susceptibility to infection, mood swings, poor
sleeping patterns, bad skin and hair, etc. With the addition of
increased activity, and your body having less ability to recover,
you're likely to suffer from an increase aches and pains which take
longer to dissipate. Your ability to perform well at exercise is
dramatically reduced too. Think you can squat and deadlift heavy in
the state described above? Think again. Your health is adversely
affected, and your performance is adversely affected; but you've lost
those annoying few pounds right? Well it has probably been a struggle
to go through all of that to lose those few pounds – the sort of
struggle that's not sustainable. Eventually you will crack. You will
either get ill, or probably have a binge due to the cravings you've
created. Then you will despair at the thought of the weeks of effort,
poor health, running yourself into the ground to achieve the loss of
those few pounds, only to find yourself worse off for it, and likely
to have regained those pounds back again anyway. The long term
effects of this strategy also mean that each time you do this, you
further damage your endocrine system and overall health, which means
it gets harder and harder to achieve the same thing each time. Long
term; you're going backwards.</span></span></span></div>
<div align="LEFT" class="western" style="background: transparent; font-weight: normal; margin-bottom: 0cm;">
<br /></div>
<div align="LEFT" class="western" style="background: transparent; font-weight: normal; margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">By
focusing on the number on the bar, you give yourself a performance
related goal. This will directly be affected by ALL other factors. If
you're concerned about increasing your deadlift or squat, you need to
ensure that you are functioning optimally. So you need to ensure
adequate and quality sleep. You need to ensure that you include
active recovery to be prepared to lift heavy. You need to ensure you
have fuelled your body correctly to have what is necessary to lift
that weight. You need to ensure you don't over-train so that you are
fresh for your lifting days. Now your body will function as it
should. Your health will be optimal. Your sleeping pattern will be
optimal. Your recovery will be optimal. Your mental focus and clarity
will be optimal. Your mood will be positive. And guess what? Your
body weight will be optimal too. </span></span></span>
</div>
<div align="LEFT" class="western" style="background: transparent; font-weight: normal; margin-bottom: 0cm;">
<br /></div>
<div align="LEFT" class="western" style="background: transparent; font-weight: normal; margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">If
you focus on a performance related goal, everything else must be
optimally aligned to prepare for it. If you focus on bodyweight
alone, you end up sacrificing everything else to achieve pointless
goal. Think about it: If you say you want to lose a few pounds, what
do you mean? A few pounds of what? Fat probably. A few pounds of fat
from where exactly? Waistline probably. Why there specifically? So
that you will look better probably. So when you break it down you
want to LOOK better, not weigh less! </span></span></span>
</div>
<div align="LEFT" class="western" style="background: transparent; font-weight: normal; margin-bottom: 0cm;">
<br /></div>
<div align="LEFT" class="western" style="background: transparent; font-weight: normal; margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">So
stop focusing on losing weight! Start focusing on looking better,
which will be a welcome result from focusing on better performance. </span></span></span>
</div>
<div align="LEFT" class="western" style="background: transparent; font-weight: normal; margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><br /></span></span></span></div>
<div align="LEFT" class="western" style="background: transparent; font-weight: normal; margin-bottom: 0cm;">
</div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: black;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="text-decoration: none;"><span style="font-weight: normal;">---</span></span></span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: black;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="text-decoration: none;"><span style="font-weight: normal;"><br /></span></span></span></span></span></div>
<span id="yui_3_7_2_1_1376910596354_2271" style="font-family: Tahoma, sans-serif;"><span style="color: yellow;">Personal coaching can
help you achieve the results you desire, as well as giving you the
necessary effective tools you need to keep striving forwards, to keep
changing and progressing on your journey.</span></span>
<b><br /></b><br />
<b><br /></b>
<b>Challenge everything, especially yourself.</b><b><br /></b><br />
<b><i><span style="font-family: trebuchet ms;"><span style="font-size: 180%;">Alex Kay Grimmer</span></span></i></b><b><br /></b><br />
<b><br /></b>
<b>Contact me for Kettlebell classes and Personal Training in Southend-on-sea.</b><br />
<b>Please visit my website: <a href="http://www.alexkaygrimmer.com/">ALEXKAY</a></b><br />
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><br /></span></span></span>
<br />Alexhttp://www.blogger.com/profile/09585507421497814313noreply@blogger.com0tag:blogger.com,1999:blog-1290907254893132543.post-41133693302759724302014-05-05T16:15:00.000+01:002014-05-05T16:15:02.684+01:00Breakfast Options<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkKmmYUZBXB2sR4iG1l0gs66USNe2NYeRpcwoX4TKbwft-S0_6p2u1zPgdHylz8dkEu_B3LUc8-Mc-yYEoh2yC8CiXTv4YnpkvywdRZromS8iTxDOtbNJk-pOTDZxAkRQt3eRBuE4qCnSy/s1600/bacon-and-eggs.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkKmmYUZBXB2sR4iG1l0gs66USNe2NYeRpcwoX4TKbwft-S0_6p2u1zPgdHylz8dkEu_B3LUc8-Mc-yYEoh2yC8CiXTv4YnpkvywdRZromS8iTxDOtbNJk-pOTDZxAkRQt3eRBuE4qCnSy/s1600/bacon-and-eggs.jpg" height="212" width="320" /></a></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">My
breakfast is nearly always the same – bacon and eggs cooked in
coconut oil. This gives me a good amount of protein and healthy fats
which not only provide excellent nutritional nourishment, but also
keep me feeling full for most of the day. However, I have had
requests for breakfast options that DON'T contain eggs; so here they
are:</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<br />
</div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><strong><u>Breakfast
Stir Fry</u></strong></span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<br />
</div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Chicken
or turkey mince</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Chopped
onions & tomatoes</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Mixed
herbs</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Tomato
puree</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Coconut
oil</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Avocado</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Salt
and pepper</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<br />
</div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Heat
the coconut oil in a pan, add the onions and tomato, then the mince
and fry for a few minutes. Add in the puree, herbs, salt & pepper
and fry for a few more minutes until the meat is cooked. Slice your
avocado on top and it's ready in less than 10 minutes :)</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<br />
</div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><strong><u>Avocado
Breakfast Bowl</u></strong></span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<br />
</div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Chopped
chicken breast(s)</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Smoked
paprika</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Avocado</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Chopped
bacon</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Sliced
tomato</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Coconut
oil</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Salt
and pepper</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<br />
</div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Heat
the oil in a pan and add the chicken. Fry it with the salt, pepper
and paprika. Cook the bacon separately in another pan. Slice the avo
in half and remove the pip. Scoop the flesh out and mash it in a
bowl. Place the mashed flesh back into the avo shell. When the meat
is cooked place it onto the mashed avocado and serve with the sliced
tomato – again, all ready is about 10 minutes!</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<br />
</div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;">Enjoy
:)</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><br /></span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
</div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: black;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="text-decoration: none;"><span style="font-weight: normal;">---</span></span></span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: black;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="text-decoration: none;"><span style="font-weight: normal;"><br /></span></span></span></span></span></div>
<span id="yui_3_7_2_1_1376910596354_2271" style="font-family: Tahoma, sans-serif;"><span style="color: yellow;">Personal coaching can
help you achieve the results you desire, as well as giving you the
necessary effective tools you need to keep striving forwards, to keep
changing and progressing on your journey.</span></span>
<b><br /></b><br />
<b><br /></b>
<b>Challenge everything, especially yourself.</b><b><br /></b><br />
<b><i><span style="font-family: trebuchet ms;"><span style="font-size: 180%;">Alex Kay Grimmer</span></span></i></b><b><br /></b><br />
<b><br /></b>
<b>Contact me for Kettlebell classes and Personal Training in Southend-on-sea.</b><br />
<b>Please visit my website: <a href="http://www.alexkaygrimmer.com/">ALEXKAY</a></b><br />
<span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><br /></span></span>
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><br /></span></span></span><br />
<br />Alexhttp://www.blogger.com/profile/09585507421497814313noreply@blogger.com0tag:blogger.com,1999:blog-1290907254893132543.post-56683431971343230862014-04-28T15:10:00.000+01:002014-04-28T15:10:03.459+01:00<br /><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-6pus6dUwVbDaoDyJT106i6mf0M6Gz6_9yGMvI1yJ4RgyPVILFUM71QsTgiDK6WMQJa2t3U76S86kED7BBFLPjeuLngL7hT1nlLP126dLAmYKyAwx1Zf_6zV1MQVwEl47v7ewZTUMHWlj/s1600/primal-pyramid.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-6pus6dUwVbDaoDyJT106i6mf0M6Gz6_9yGMvI1yJ4RgyPVILFUM71QsTgiDK6WMQJa2t3U76S86kED7BBFLPjeuLngL7hT1nlLP126dLAmYKyAwx1Zf_6zV1MQVwEl47v7ewZTUMHWlj/s1600/primal-pyramid.jpg" height="265" width="320" /></a></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="color: #ffd966;">I
have had a request for suggestions on healthy lunches. We all
probably struggle with what we should be eating because we have been
conditioned to think it is cereal for breakfast, sandwiches for
lunch, and meat and potatoes for dinner. We it doesn't have to be
that way. In fact, once you start exploring options, it is
surprisingly easy, as well as healthier and actually tastier and more
enjoyable!</span></span></span></div>
<span style="color: #ffd966;">
</span><div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffd966;"><br /></span><span style="color: #ffd966;">
</span></div>
<span style="color: #ffd966;">
</span><div class="western" style="margin-bottom: 0cm;">
<span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="color: #ffd966;">Here's
a tip: There is no set food for a particular meal. You can eat any
food at any time. Food is fuel. It doesn't matter if it's 6am or 6pm.
You will probably settle into particular foods for particular times,
but it doesn't have to be that way. You can have steak, eggs,
broccoli and sweet potato in the morning if it suits you! Break the
mindset of set foods for set times. Dinners make great lunches too –
time spent preparing for your health is not wasted :)</span></span></span></div>
<span style="color: #ffd966;">
</span><div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffd966;"><br /></span><span style="color: #ffd966;">
</span></div>
<span style="color: #ffd966;">
</span><div class="western" style="margin-bottom: 0cm;">
<span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="color: #ffd966;">Cracking
on; let's talk </span><b><span style="color: #ffd966;">lunch</span></b><span style="font-weight: normal;"><span style="color: #ffd966;">.</span></span></span></span></div>
<span style="color: #ffd966;">
</span><div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffd966;"><br /></span><span style="color: #ffd966;">
</span></div>
<span style="color: #ffd966;">
</span><div class="western" style="margin-bottom: 0cm;">
<span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="color: #ffd966;">Every
lunch </span><i><span style="color: #ffd966;">should</span></i><span style="color: #ffd966;"> contain protein, fat, and vegetables. The easiest
options for protein are chicken, fish or eggs. I prefer to keep the
'heavier' red meats for evening meals, but they are fine too if you
enjoy them :) Fats can come in the form of solids like avocados or
olives (or even within fish such as salmon or mackerel) or oils like
coconut, avocado or olive oils. Finally with veggies start with dark
green (spinach, kale, broccoli) and then be as colourful as you can
be!</span></span></span></div>
<span style="color: #ffd966;">
</span><div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffd966;"><br /></span><span style="color: #ffd966;">
</span></div>
<span style="color: #ffd966;">
</span><div class="western" style="margin-bottom: 0cm;">
<span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="color: #ffd966;">Here
are a couple of favourites, quick and easy lunch recipes. </span></span></span><span style="color: #ffd966;">
</span></div>
<span style="color: #ffd966;">
</span><div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffd966;"><br /></span><span style="color: #ffd966;">
</span></div>
<span style="color: #ffd966;">
</span><div class="western" style="margin-bottom: 0cm;">
<span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="color: #ffd966;">Kale
& Goats Cheese Salad:</span></span></span></div>
<span style="color: #ffd966;">
</span><div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffd966;"><br /></span><span style="color: #ffd966;">
</span></div>
<span style="color: #ffd966;">
</span><div class="western" style="margin-bottom: 0cm;">
<span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="color: #ffd966;">a
few large handfuls of kale</span></span></span></div>
<span style="color: #ffd966;">
</span><div class="western" style="margin-bottom: 0cm;">
<span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="color: #ffd966;">some
of goats cheese </span></span></span><span style="color: #ffd966;">
</span></div>
<span style="color: #ffd966;">
</span><div class="western" style="margin-bottom: 0cm;">
<span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="color: #ffd966;">a
sprinkle of pumpkin seeds</span></span></span></div>
<span style="color: #ffd966;">
</span><div class="western" style="margin-bottom: 0cm;">
<span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="color: #ffd966;">½
an avocado</span></span></span></div>
<span style="color: #ffd966;">
</span><div class="western" style="margin-bottom: 0cm;">
<span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="color: #ffd966;">2
red radishes thinly sliced</span></span></span></div>
<span style="color: #ffd966;">
</span><div class="western" style="margin-bottom: 0cm;">
<span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="color: #ffd966;">salt
& pepper for taste</span></span></span></div>
<span style="color: #ffd966;">
</span><div class="western" style="margin-bottom: 0cm;">
<span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="color: #ffd966;">juice
of ½ a lemon</span></span></span></div>
<span style="color: #ffd966;">
</span><div class="western" style="margin-bottom: 0cm;">
<span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="color: #ffd966;">a
drizzle of olive oil</span></span></span></div>
<span style="color: #ffd966;">
</span><div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffd966;"><br /></span><span style="color: #ffd966;">
</span></div>
<span style="color: #ffd966;">
</span><div class="western" style="margin-bottom: 0cm;">
<span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="color: #ffd966;">Put
the kale, cheese, seeds, avo and radish into a bowl and mix! Season
to taste, drizzle with the lemon juice & oil and enjoy :)</span></span></span></div>
<span style="color: #ffd966;">
</span><div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffd966;"><br /></span><span style="color: #ffd966;">
</span></div>
<span style="color: #ffd966;">
</span><div class="western" style="margin-bottom: 0cm;">
<span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="color: #ffd966;">Clean
& Lean lettuce Wrap</span></span></span></div>
<span style="color: #ffd966;">
</span><div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffd966;"><br /></span><span style="color: #ffd966;">
</span></div>
<span style="color: #ffd966;">
</span><div class="western" style="margin-bottom: 0cm;">
<span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="color: #ffd966;">some
large iceberg lettuce leaves</span></span></span></div>
<span style="color: #ffd966;">
</span><div class="western" style="margin-bottom: 0cm;">
<span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="color: #ffd966;">slices
of roast turkey</span></span></span></div>
<span style="color: #ffd966;">
</span><div class="western" style="margin-bottom: 0cm;">
<span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="color: #ffd966;">sliced
cucumber</span></span></span></div>
<span style="color: #ffd966;">
</span><div class="western" style="margin-bottom: 0cm;">
<span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="color: #ffd966;">hummus</span></span></span></div>
<span style="color: #ffd966;">
</span><div class="western" style="margin-bottom: 0cm;">
<span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="color: #ffd966;">paprika
(a favourite of mine – try it on roasted and sliced sweet potato!)</span></span></span></div>
<span style="color: #ffd966;">
</span><div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffd966;"><br /></span><span style="color: #ffd966;">
</span></div>
<span style="color: #ffd966;">
</span><div class="western" style="margin-bottom: 0cm;">
<span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="color: #ffd966;">Top
a lettuce leave with a slice of turkey, cucumber, hummus and paprika.
Wrap it up with another leaf and eat it like a sandwich – voilà!</span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="color: #ffd966;"><br /></span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
</div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: black;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="text-decoration: none;"><span style="font-weight: normal;">---</span></span></span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: black;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="text-decoration: none;"><span style="font-weight: normal;"><br /></span></span></span></span></span></div>
<span id="yui_3_7_2_1_1376910596354_2271" style="font-family: Tahoma, sans-serif;"><span style="color: yellow;">Personal coaching can
help you achieve the results you desire, as well as giving you the
necessary effective tools you need to keep striving forwards, to keep
changing and progressing on your journey.</span></span>
<b><br /></b><br />
<b><br /></b>
<b>Challenge everything, especially yourself.</b><b><br /></b><br />
<b><i><span style="font-family: trebuchet ms;"><span style="font-size: 180%;">Alex Kay Grimmer</span></span></i></b><b><br /></b><br />
<b><br /></b>
<b>Contact me for Kettlebell classes and Personal Training in Southend-on-sea.</b><br />
<b>Please visit my website: <a href="http://www.alexkaygrimmer.com/">ALEXKAY</a></b><br />
<span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><br /></span></span><br />
<br />Alexhttp://www.blogger.com/profile/09585507421497814313noreply@blogger.com0tag:blogger.com,1999:blog-1290907254893132543.post-6034008286666598882014-03-04T14:58:00.001+00:002014-03-04T14:58:54.365+00:00<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5zddnsxkXJ69S1DCEAyfuGfoWWvP9dMddteDcakoXmvyT1KqFyZ2faidJS-skJ2c8JLKBiPR6vbFCC9vcakVNewer2eo88CLfGCarBP_oSe_t5C-RDZq2yZUEoC9WoD3u5l6WC3TX6Zzd/s1600/FR+and+MO1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5zddnsxkXJ69S1DCEAyfuGfoWWvP9dMddteDcakoXmvyT1KqFyZ2faidJS-skJ2c8JLKBiPR6vbFCC9vcakVNewer2eo88CLfGCarBP_oSe_t5C-RDZq2yZUEoC9WoD3u5l6WC3TX6Zzd/s1600/FR+and+MO1.jpg" height="238" width="320" /></a></div>
<br />
<strong><u><span style="font-size: large;"><span style="color: #ffe599;">RECOVERY.</span></span></u></strong><span style="color: #ffe599;"><br /></span><span style="color: #ffe599;"><br /></span><span style="color: #ffe599;">Two great things that everybody can, and should, be using to better aid recovery from their workouts; are magnesium oil and a foam roller.</span><span style="color: #ffe599;"><br /></span><span style="color: #ffe599;"><br /></span><span style="color: #ffe599;">Magnesium oil is a fantastic supplement with a list of benefits longer than a monkey's arm, but I will try and focus on the ones you will be interested in and benefit from!</span><span style="color: #ffe599;"><br /></span><span style="color: #ffe599;"><br /></span><span style="color: #ffe599;">People who work out a lot put their body under stress. This is in addition to the normal, every day stress we all have, which is a great deal sometimes just on it's own.</span><span style="color: #ffe599;"><br /></span><span style="color: #ffe599;"><br /></span><span style="color: #ffe599;">Magnesium oil is in fact a super-saturated water solution that you apply directly onto your skin which you absorb more effectively than if you took an oral supplement. If you have low levels of magnesium in your body, you may experience a tingling sensation when applying it, but as you build your levels up you won't feel the tingling any more.</span><span style="color: #ffe599;"><br /></span><span style="color: #ffe599;"><br /></span><span style="color: #ffe599;">Here comes the science bit..</span><span style="color: #ffe599;"><br /></span><span style="color: #ffe599;">Magnesium helps to optimise DHEA levels (which acts a backup to testosterone), pregnenolone, insulin, seratonin and growth hormone, amongst others. These hormones are the ones that keep us young, help us to sleep better, be more active, have healthy sex drives, burn fat more effectively and build muscle tissue.</span><span style="color: #ffe599;"><br /></span><span style="color: #ffe599;"><br /></span><span style="color: #ffe599;">The more we stress our bodies with exercise (and just 'normal' stress like finacial worries, family issues, poor sleeping patterns, etc) the lower our magnesium levels, which has a cascading effect on the adrenal function of our bodies, which in turn makes us feel sluggish, look and feel tired all the time, loss of sex drive, thinner hair and poor complexion... the list goes on.</span><span style="color: #ffe599;"><br /></span><span style="color: #ffe599;"><br /></span><span style="color: #ffe599;">The good news is that you can change all that just by applying magnesium oil twice a day to your skin after a shower. In fact, if you have a particular area that is tight or painful from exercise, you can apply it directly to those muscles, as magnesium oil also acts as a muscle relaxant. If you have no particular areas of discomfort, applying it to the abdomen or just the larger muscular areas will be best.</span><span style="color: #ffe599;"><br /></span><span style="color: #ffe599;"><br /></span><span style="color: #ffe599;">Benefits you should notice within a week or two are generally a better sleeping pattern, better recovery from exercise with less muscle soreness, and an elevated mood.</span><span style="color: #ffe599;"><br /></span><span style="color: #ffe599;"><br /></span><span style="color: #ffe599;">The second thing you can and should be doing to better aid your recovery is foam rolling. A foam roller is a foam cylinder that is available in varying sizes, densities and designs, but largely all do the same thing. My preference is THE GRID (Google it). </span><span style="color: #ffe599;"><br /></span><span style="color: #ffe599;"><br /></span><span style="color: #ffe599;">Basically you position yourself onto the roller, and 'roll' back and forth. Think of this as ironing out the wrinkles in your muscles - it's the next best thing to a massage. When your muscles are tight and sore, you have adhesions or maybe even scar tissue, and the rolling helps to release the adhesions (knots) and break down scar tissue build-up. This helps to reestablish proper movement patterns which will allow you to function better not only after a workout, but generally in life too as sometimes we go about with poor posture, or other lifestyle factors that inhibit our muscles and movement patterns.</span><span style="color: #ffe599;"><br /></span><span style="color: #ffe599;"><br /></span><span style="color: #ffe599;">So there you have it! Very simple yet extremely effective tools to aid recovery and just generally improve our lives and longevity. The key thing to remember is these things should be used ALL THE TIME. Apply the oil twice a day EVERY DAY. Foam roll every day, or at least EVERY OTHER DAY. It is the cummulative effect that will make the difference.</span><span style="color: #ffe599;"><br /></span><br />
<span style="color: #ffe599;"><br /></span>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: black;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="text-decoration: none;"><span style="font-weight: normal;">---</span></span></span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: black;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="text-decoration: none;"><span style="font-weight: normal;"><br /></span></span></span></span></span></div>
<span id="yui_3_7_2_1_1376910596354_2271" style="font-family: Tahoma, sans-serif;"><span style="color: yellow;">Personal coaching can
help you achieve the results you desire, as well as giving you the
necessary effective tools you need to keep striving forwards, to keep
changing and progressing on your journey.</span></span>
<b><br /></b><br />
<b><br /></b>
<b>Challenge everything, especially yourself.</b><b><br /></b><br />
<b><i><span style="font-family: trebuchet ms;"><span style="font-size: 180%;">Alex Kay Grimmer</span></span></i></b><b><br /></b><br />
<b><br /></b>
<b>Contact me for Kettlebell classes and Personal Training in Southend-on-sea.</b><br />
<b>Please visit my website: <a href="http://www.alexkaygrimmer.com/">ALEXKAY</a></b><br />
Alexhttp://www.blogger.com/profile/09585507421497814313noreply@blogger.com0tag:blogger.com,1999:blog-1290907254893132543.post-27882532005605695602014-01-13T15:46:00.001+00:002014-01-13T15:46:38.079+00:00Do you want to save £5 to £10?<br /><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNsgI5sQlpTML0HR4PkK5ckBhb180ZlIUAnl-Ihy8JoKsWjmXiIvbmNhl1bCbkEpcrx8m6m_UyHZ5GHjDoCZYCSEK9z7EOjmuU3TEGTXzbg02IargRvmeSSAvItjXYs2uT4BtvZiEq_A6d/s1600/saivng_money.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNsgI5sQlpTML0HR4PkK5ckBhb180ZlIUAnl-Ihy8JoKsWjmXiIvbmNhl1bCbkEpcrx8m6m_UyHZ5GHjDoCZYCSEK9z7EOjmuU3TEGTXzbg02IargRvmeSSAvItjXYs2uT4BtvZiEq_A6d/s320/saivng_money.jpg" width="245" /></a></div>
<div class="western" style="margin-bottom: 0cm;">
</div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="text-decoration: none;"><span style="font-weight: normal;">Personal
training is expensive. It is a luxury. But you really want results,
and you know that if you try to do it on your own it just won't
happen. So you've decided to invest in yourself instead of a new
designer handbag, or the latest game console. How do you select a PT?
They're all the same right? So you look at price. That's a reasonable
thing to do, the economy sucks and we all need to be careful. You
look around, and find surprisingly, a great number of personal
trainers. Prices vary. But hey look! You've found one that is cheaper
than the rest - £5 or £10 a session cheaper! What a bargain. Think
of the money you're saving over those other trainer's clients. Easy
decision, and you're on your way to a new you with your new PT. </span></span></span></span></span>
</div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<br />
</div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="text-decoration: none;">Your
new trainer works you HARD. They even have a whistle (How you hate
that whistle...). You ache – for days. Every session you're
sweating buckets, and getting to the point where you might need a
bucket. You're drenched, dizzy, a little bit green around the gills,
you have more than one part of you 'twinging' as you try to 'push
through the pain'. But inside you're beaming because you KNOW that
all this hard work will pay off and you will be amazing. The first
few weeks are great, painful as they might be, because the pounds are
finally coming off! This PT must REALLY know their stuff! AND you
saved money with this PT!</span></span></span></span></div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="text-decoration: none;">Then
after a few weeks; no more weight loss. Your body aches more than
ever, but your PT just yells at you to go harder and faster, “More!
More! More!” Eventually, you have no option but to slack off. You
feel tired ALL the time, yet you still don't sleep well. The aches
and pains just don't go away, and that stabbing pain every time you
try a certain exercise is really starting to get to you. Your eyes
look like a panda and your skin like a crocodile. Well
congratulations. You have wrecked your endocrine system. Don't know
what that is? Well neither does your cheap PT probably, which is why
he destroyed yours. He also never advised you on correct lifting
form, so your horrendous technique is now so ingrained it'll take a
decent PT months to fix. But you did lose 5-10lbs in weight, and you
did save 5-10 pounds in cash per session. It was worth it right? </span></span></span></span>
</div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<br />
</div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="text-decoration: none;">When
selecting a PT, do NOT select them purely based on price or even
popularity (Paris Hilton is popular; remember?). Select your PT based
on knowledge and skill. Those two, and ONLY those two things are what
will get you from where you are to where you want to be, and safely.</span></span></span></span></div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<br />
</div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="text-decoration: none;">I
always encourage my clients to question everything. Feel free to ask
me WHY I am getting you to do certain exercises. Ask me what the
benefits are; how exactly is this going to get you to your goals? In
fact, I pre-empt this. I always educate my clients, both class and
private. I encourage you to learn, I encourage you to look to the
right people to learn from. Most of my long term clients would make
better coaches than 90% of the personal trainers out there. Why?
Because I have educated them on everything, and taught them to think
for themselves. Correct form, and how to fix mistakes, which
exercises support others and why... etc.</span></span></span></span></div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<br />
</div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="text-decoration: none;">I
am always interested in helping people to learn. I am not just about
beasting you into the ground. That part is easy. That time will come,
but generally later when you have enough knowledge, experience,
technique and strength to handle it so that it progresses you and
doesn't just destroy you.</span></span></span></span></div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<br />
</div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="text-decoration: none;">I
may not be the cheapest. I am not the most expensive either. But I
guarantee results if you follow what I say. I train, compete, get
coached by and coach (yes, that too) some of the top coaches and
lifters in the world. Every month I am in London at least once
training alongside the countries top coaches. I attend seminars and
workshops throughout the year hosted by the world's best coaches and
lifters. I also coach and lecture at events, and I am recognised
within the industry as someone who has a huge amount to contribute. </span></span></span></span>
</div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<br />
</div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="text-decoration: none;">I
am looking to take on a small number of new clients this year because
from next year (and later on this year) my availability for PT will
be less as I increase the seminars, lectures and writing I do within
the industry. So if you're looking to make a change within yourself,
now is the time. Start investing in yourself because this body has
got to last you. Take the plunge and see what you are actually
capable of, and in the process future-proof yourself against old age
filled with illness and poor posture. </span></span></span></span>
</div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<br />
</div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="text-decoration: none;">I
will always do my best to make my services available, but what I
offer has value, and as such it has a cost. In the long term it is
money well spent. Would you rather lose 5-10lbs in 2-3 months with a
cheap trainer, but then not only gain the weight back but have gained
postural problems and a wrecked endocrine system to boot? One of my
female clients recently performed a double bodyweight deadlift, and
another should be there in a matter of weeks now too. These long term
clients have progressed steadily, but have CONTINUED to do so, and
will keep progressing. Which group do you want to be in?</span></span></span></span></div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
<span style="color: #ffff66;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="text-decoration: none;"><br /></span></span></span></span></div>
<div class="western" style="font-weight: normal; margin-bottom: 0cm;">
</div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: black;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="text-decoration: none;"><span style="font-weight: normal;">---</span></span></span></span></span></div>
<div class="western" style="margin-bottom: 0cm;">
<span style="color: black;"><span style="font-family: Tahoma, sans-serif;"><span style="font-size: medium;"><span style="text-decoration: none;"><span style="font-weight: normal;"><br /></span></span></span></span></span></div>
<span id="yui_3_7_2_1_1376910596354_2271" style="font-family: Tahoma, sans-serif;"><span style="color: yellow;">Personal coaching can
help you achieve the results you desire, as well as giving you the
necessary effective tools you need to keep striving forwards, to keep
changing and progressing on your journey.</span></span>
<b><br /></b><br />
<b><br /></b>
<b>Challenge everything, especially yourself.</b><b><br /></b><br />
<b><i><span style="font-family: trebuchet ms;"><span style="font-size: 180%;">Alex Kay Grimmer</span></span></i></b><b><br /></b><br />
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<b>Contact me for Kettlebell classes and Personal Training in Southend-on-sea.</b><br />
<b>Please visit my website: <a href="http://www.alexkaygrimmer.com/">ALEXKAY</a></b><br />
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<br />Alexhttp://www.blogger.com/profile/09585507421497814313noreply@blogger.com0