Fitness-inspired Christmas gift idea

Happy Monday! I am super excited to share with you my new creation:

Personalised Christmas fitness bag charm. Perfect gift for the fit and fabulous! Lots of Christmas, fitness, motivational word charms to choose from.

£8 + FREE UK delivery. Order yours now:

https://etsy.com/uk/listing/736285022

Click HERE for more fitness-inspired jewellery and gifts.

 

Health and fitness coffee and consult in Leatherhead, Surrey

winnie fitness coffee consultNEW: health and fitness consultation over coffee in Leatherhead, Surrey.

If you are thinking of improving your health and fitness through lifestyle changes, regular exercise and healthy eating, this is a very good opportunity to you to find out how you can do it. Come and have a chat with Winnie, pharmacist-turned-personal trainer.

Winnie specializes in the following areas:

-fitness training for complete beginners

-pre and postnatal fitness, including abdominal separation recovery

-nutrition and fitness coaching for weight management

-fitness for over 60s

-fitness in various medical conditions, including high blood pressure, diabetes, asthma

Find out what clients say: https://winniefitness.com/testimonials/

Email info@WinnieFitness.com to make an appointment.

Alternatively, fill in the contact form below.

Mint ‘chocolate chip’ smoothie / protein shake

New creation at WinnieFitness HQ – mint ‘chocolate chip’ (cacao nibs) protein shake. I have a thing for mint choc chip treats and drinks (chocolate, ice-cream).  This is a very good alternative to satisfy my sweet tooth!

Try the recipe below and let me know what you think

Ingredients for 1 serving:

100ml unsweentened almond milk

100 ml water

4 ice cubes (for frappe effect)

1 cup baby spinach

10 mint leaves

1/4 avocado

1 scoop vanilla protein powder

Directions:

Add almond milk and water into a blender. Add in the rest of the ingredients. Blend until mixture is smooth.

Then top with 1 tsp cacao nibs and enjoy!

Benefits of outdoor exercise / fitness training

Outdoor fitness photoSummer is just around the corner. If you have spent the winter exercising in the gym, or working out at home with fitness DVD, now is a good time to head outdoors and refresh your fitness routine.  So why is outdoor fitness good for you?

Top 5 benefits of exercising and training outdoors:

1. Boost your endurance, stamina and tone your whole body for FREE

So there are lots of fancy machines, equipment and classes at the gym. But let’s face it, not everyone has a gym membership, or has the time to travel to a gym. The good news is, you can get an AWESOME outdoor workout using your own body weight, and it’s free! There are so many exercises you can do outdoors.  Different variations of squats and hill sprints are just two of my favourite exercises that you can do without any equipment. I also love to work my upper body with push-up using a park bench and mix in some step ups too. Interval training is also fantastic to improve endurance and stamina.

2 Psychological benefits – the feel good factor

Exercising outdoor not only keeps you healthy and fit physically, it also works wonder for your mood. The green environment and fresh air helps delivering oxygen to our body, combat stress, declutter our mind, feel positive, motivated and energized!  It also helps focus on our workout and reconnect with our mind and body. For mummies with buggies, fresh air and change of scenary are fantastic for your babies too!

3. Burn more energy

Certain weather conditions are known to boost your energy burn during a workout. Resistance from the wind, for example, makes you work harder while running and cycling as your body needs to counter-balance the added resistance. Your body also burns more energy while exercising in the cold compared with working out in a warm environment. The varied terrain and slopes also makes the workout more challenging, keeping your core hard at work!

4 Sunshine

Not only sunshine cheers you up and gives you an instant lift in the mood, our body creates vitamin D from direct sunlight on our skin. Vitamin D helps strengthen the immune system and makes bones stronger. Sunlight also boosts the levels of endorphins, aka the feel good hormones, and helps prevent depression. The best time of the year to get vitamin D from sunlight is from March to October.  20 minutes in the sun is enough exposure for an adult to see the benefits. To protect your skin from sunburn, don’t forget to apply suitable sunscreen before a workout.

5 Get your family involved

Keep your family fit and active by heading outdoors! Let the kids run around, play a ball game with the kids, there are so much activities to choose from.  It really helps motivating each other in staying active, and creates a foundation of healthy living in the family.  Why not make it a regular weekend activity and spend some quality active time together?

Related article: Outdoor fitness sun safety tips

Outdoor 1:1 personal training Leatherhead

Pleased to announce that Winnie Fitness has availability for TWO female clients who would like to work with an experienced personal trainer to kick start their fitness journey.

Winnie Fitness specializes in the following areas:

-fitness training for complete beginners

-pre and postnatal fitness, including abdominal separation recovery

-nutrition and fitness coaching for weight management

-fitness for over 60s

-fitness in various medical conditions, including high blood pressure, diabetes, asthma

Find out what clients say: https://winniefitness.com/testimonials/

To book a free consultation, email info@WinnieFitness.com or fill in the contact form: https://winniefitness.com/contact/

Happy International Women’s Day!

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Happy International Women’s Day! Today we celebrate women from all over the world!

Here’s to strong women.  May we know them.  May we be them.  May we raise them.

As a self-confessed achiever myself, it is extremely rewarding to see my clients to put their hand up for a challenge, work hard, persevere, and ultimately achieve their goals.

Achievements come in many forms. May be you discovered, created or learnt a new idea, skill, knowledge or a new system that helps facilitate your life.  Perhaps you overcome an obstacle on your journey to success. Have you experienced anything lately that makes you feel confident, empowered and fulfilled?  Let me know what you are celebrating.

Here’s a short, intense interval training workout for you today.

7 exercises, 30 second work, 15 second rest, 3 rounds

Total time: approx. 15 minutes

March / Run on spot

Plank / Mountain climbers

Half jack / Jumping jack

Body weight squats / Jump squats

Forward lunges (R leg)

Forward lunges (L leg)

Total body extension / Kettlebell swings

 

Never stop learning and keep pushing.

 

Winnie

Personal Trainer

WinnieFitness.com

Active body – healthy mind – happy life

 

Body and mind event Ashtead – Photos

It was lovely to meet many of you at the Body and Mind wellbeing event in Ashtead on 3 Februaray 2019! We enjoyed an afternoon of fun belly dance, uplifting interval training, a short talk on achieving goals, followed by guided relaxation and confidence building.

Here are some photos of the group in action!

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If you are interested in attending our next event, email info@WinnieFitness to let me know which fitness, health and wellbeing topic you are interested in. Alternatively, if you are a local health, fitness or wellness professional who would like to share your knowledge and expertise, please get in touch.