11 Week Body Transformation Challenge... Cash Prize for Three Winners!

Starting the first week in January (Monday 4th - Saturday 9th), I'm launching an 11 week body transformation challenge. It's £11 for you to enter and every penny of that goes into a prize pot, which will then be split into three cash prizes to be won by the winners of the three categories; most body fat % lost, biggest inch loss & most muscle mass % gained.

The transformation will mainly consist of:

Weekly exercise challenges
Diet tips
Support & access to secret FB group and emails
Before and after measurements

You'll ultimately be in charge of how much/little effort you put into the challenge and how you choose to control your diet etc, but the harder you work, the better your chance of winning. Even if you don't win a cash prize, I'm hoping you'll be REALLY happy with the lifestyle changes you make along the way and the results you see both on and off the scales!

I'll be easing everyone in over the next week or so, since it's NYE today and I'm sure we've all got some food and booze left over that needs using up!

Here's how you can get started:

1) If you haven't already, make sure you register here.

2) Start looking at the food you've got "left over" and decide now what you'll be eating yourself, passing on to family and friends, or giving to a local food bank. Look at the use by dates, anything that can keep can go into storage or will make a good gift! One thing I would like you to do with any food and drink you consume at home over the next week or so is to read labels; this isn't to guilt trip you, instead I'm asking you to do this to familiarise yourself with good/bad ingredients. Chances are sugar will be high on the ingredients list, which is the best thing you can cut out of your diet to enable the best results. Learn to Google unrecognisable ingredients, are they good or bad? Ask yourself if you really WANT to indulge? If the answer is yes, then go right ahead, enjoy it but just be aware of what's going into your body.

3) Take your BEFORE photos! NOW! I don't need them for this challenge, but you do (and I'd love to see them at the end if you want to share)! You may not feel you've achieved much at the end of the challenge, this is why it's so important to take as many recordings of your starting self as possible. I'll be getting you on the composition scales, as well as checking your height and taking your inches but sometimes you'll see the greatest difference when comparing your photos. So many of my class attendees over the years have told me how much they wish they'd taken their before photos! Preferably get someone else to take them for you, in underwear or swimwear, one from the front, side and rear. If you can't get anyone to take your picture, use a full length mirror or put your camera on a timer. I'd really recommend underwear/swimwear as you'll notice the difference much more, remember that no one else has to ever lay eyes on these piccies! If you really can't take underwear pics, wear skin tight clothing instead.

4) Book in your BEFORE measurements with me. There's quite a few of you to get through, so I can't just have a mad rush 5 minutes before class starts, therefore please get back to me ASAP with your preferred time slot. I'll be prioritising those of you who have booked onto the class/course for your chosen times. Please arrive in clothing that is either easy to measure around or easy to lift/roll up (sleeves etc). To save time, please remove coats/hoodies/shoes and socks before reaching me at the scales.

PLEASE CHOOSE ASAP:

MONDAY 4th - 6:15pm-6:30pm (Epiphany School)

TUESDAY 5th - 9:15am-9:30am, 10:15am-10:30am (Moordown Community Centre), 6:50pm-7pm, 8pm-8:15pm, 8:45pm-9pm (Muscliff School)

WEDNESDAY 6th - 6:15pm-6:30pm (Epiphany School)

THURSDAY 7th - 6pm-6:15pm, 6:45pm-7pm (Winton Primary School)

FRIDAY 8th - I will aim to book an hours hall hire around 6-7pm if enough of you request this (not guaranteed)

SATURDAY 9th - 10am-10:30am (Epiphany School)

I will allocate you a more specific time once you get back to me. Full timetable for addresses can be found here.

If you cannot attend any of the above times, I can come to you for an extra fee of £10 (local to Muscliff/Winton), this additional fee does not get added to the prize pot. You could share this visit with up to three friends.

PLEASE BRING YOUR £11 WITH YOU FOR YOUR MEASUREMENTS (CASH IN ENVELOPE WITH YOUR NAME ON).

My email address is info@fitnessquest.co.uk, please ensure it's on your safe senders list.

Finally, I'd like to wish you a Happy New Year, enjoy yourselves and lets get back on it in 2016!

January & February Class Timetable AND Transformation Challenge Info...

January & February Fitness Classes

Cancelled Classes:

There will be NO CLASSES between Wednesday 3rd February & Friday 12th February 2016. All classes will return to normal on 13^th February 2016.

11 Week Body Transformation Challenge:

To give you all the best start to your 2016 fitness goals, I'll be running a 11 week body transformation challenge WITH A CASH PRIZE for three winners. I'm hoping that by giving you weekly exercise challenges, diet guidelines, a support group, before and after measurements and the chance to win some cash, you'll commit yourself FULLY to a stronger, healthier and happier you! The 11 week transformation challenge is still in it's planning stages but I need you to REGISTER NOW, by following this link: click here. You will need to pop along to a class between Monday 4th January and Saturday 9th January 2016 (do not need to participate) to complete your measurements (must be done by me to ensure there's no cheating) and the total cost will be just £11! I might even be chucking in some special offers for classes to those of you who sign up! For your £11 you'll get:

• A chance to win one of three cash prizes (most body fat % lost, biggest inch loss & most % muscle mass gained).
• Weekly exercise challenges
• Before and after measurements (£10 extra charge applies for home visits)
• Diet guidelines
• Access to support group on Facebook
• Planning materials
• Priority access to Fitness Quest Special Offers
• A stronger, healthier & happier you!

Everyone's £11 goes into the grand total pot, which will then be split into three equal prizes for each of the three category winners. You can only claim the cash prize for one category, should you win two or three, the money will go to those who placed second in each category. The more friends and family you sign up, the bigger the cash pot will be! Please pay £11 CASH when attending your before measurements (not via PayPal or bank transfer). You'll also need to be free for your AFTER measurements between Saturday 19th and Thursday 24th March 2016. More details to follow but don't forget to register yourself here now: click here.

Classes available include Aerobics, Boxercise, HIIT vs Bootcamp, INSANITY, Kettlercise, PiYO and Zumba and are listed below in alphabetical order.

AEROBICS FOR BEGINNERS & 50+

Tuesdays 9:30am – 10:15am at Moordown Community Centre.

A great low impact class for beginners and over 50’s. The perfect way to help increase fitness, muscle tone and flexibility. Alternative exercises can be given including sitting or standing variations. Classes are £5 pay as you go or £40 for a 10 class pass (12 week expiry). No need to book. No class on Tuesday 9th February 2016.

BOXERCISE

• 8 week Boxercise course - Starts Tuesday 5th January - 1st March (no class on 9th February), 7pm at Muscliff School. Places must be booked in advance. £60 for new members (including gloves and wraps) or £40 to rejoin. FULLY BOOKED!

This course is a fun and effective way to train the way boxers do to get into tip top condition! A general warm up followed by circuits uses all of your major muscle groups, working on your fitness, muscle strength, fat loss, stamina and coordination. We then move on to pad work; pairing up with a partner and learning punches and combo’s to throw together to maximise calorie burn and it’s also a great way to reduce stress!

8 week course is £60, this fee includes your own pair of gloves and wraps to keep. Rejoining fee is £40. Places must be booked in advance.

HIIT vs BOOTCAMP – The Ultimate Weekend Fat Buster!

• Four week course starts Sat 9th January - 30th January, 10:30am-12pm at Epiphany School, BH9 3PE, £27. Please email to book - ONLY 3 PLACES LEFT!
• Six week course starts Sat 13th February - 19th March, 10:30am-12pm at Epiphany School, BH9 3PE, £40. Please email to book.

This four week course will be the ultimate class to kick start your weekend. Interval training maximises calorie burn for up to 24 hours after you’ve finished exercising – Perfect for the weekend!

HIIT (High Intensity Interval Training) is one of the top rated classes for 2014/15, so I’ve decided why not run it alongside a popular favourite... Bootcamp! HIIT vs Bootcamp will be a 90 minute class, but due to this following an interval formula, there will be plenty of rest periods, unlike Kettlercise for example. HIIT is especially adaptable to suit all levels of fitness, as I always offer level one, two and three options, giving you control of your overall workout. Bootcamp will concentrate more on the muscle workout, combining body weight exercises with boxing, kettlebells and plenty of core work! Since starting this combination class in 2014 the feedback has been fantastic and those taking part feel much fitter and report back great weight/fat loss.

INSANITY

• Every Tuesday 8:15pm-8:45pm (30 minutes) Muscliff Primary School, Broadway Lane, BH8 0AB. £3 per class. No class on Tuesday 9th February 2016.
• Every Wednesday 7:35pm-8:25pm (50 minutes) Epiphany Primary School, Shillingstone Drive, BH9 3PE. £5 per class. No classes on Wednesday's 3rd & 10th February 2016.
• Every Thursday 6:15pm-6:45pm (30 minutes) Winton Primary School, Oswald Road, BH9 2TG. £3 per class. No class on Thursday's 4th & 11th February 2016.

Please book your place at INSANITY here: www.bookwhen.com/fitnessquest

PLEASE BRING A TOWEL AND WATER!! 

INSANITY has the potential to be the hardest class you've ever tried! I never, ever want anyone coming to class and leaving saying it was easy... Why? Because regardless of how many reps you achieved, how high you jumped or how big your press ups were I want everyone pushing as hard as they can. 

But don't let that put you off, I also pride myself on being able to accommodate all fitness levels, from new mum's to marathon runners, and I'll push them and get them to push themselves according to their abilities. Modifications for all exercises are available if you need to keep it at a lower level, making this do-able for beginners!

If you haven't exercised for a while, chances are you'll find INSANITY tough, but by pacing yourself you'll be able to see improvements if you stick at it each week. All you really need is dedication and motivation to come to class each week, sweat buckets, push your comfort zone and leave having tried your hardest.

To read more visit here: http://fitness-questptb.blogspot.co.uk/p/insanity.html

KETTLERCISE

Monday:

• 4th January - 1st February, 6:30pm-7:20pm, five weeks is £25 Epiphany Primary School, Muscliff, BH9 3PE - FULLY BOOKED!
• 15th February - 21st March, 6:30pm-7:20pm, six weeks is £30. Epiphany Primary School, Muscliff, BH9 3PE.

*Please book in advance

Thursday:

• 7th January - 28th January, 7pm-7:50pm, four weeks is £20. Winton Primary School, Oswald Road (one way road, enter via Wimborne Road), BH9 2TG - ONLY 3 PLACES LEFT!
• 18th February - 24th March, 7pm-7:50pm, six weeks is £30. Winton Primary School, Oswald Road (one way road, enter via Wimborne Road), BH9 2TG.

 *Please book in advance

Email info@fitnessquest.co.uk to book. 

Kettlercise® covers a huge range of 37 kettlebell exercises ranging from basic moves to more advanced techniques, from high energy pulse raises to being able to place extra emphasis on target muscle groups like abs, glutes, arms and thighs and all with maximum effectiveness. It will not only destroy unwanted body fat but completely shape your body!

PiYO

PiYo is a group fitness class inspired by Pilates and Yoga. It's a full body workout designed to improve your strength and flexibility. Although inspired by Pilates and Yoga, forget everything you know about these techniques... PiYo is a whole new format in it's own right. I've never taught anything quite like it, you can certainly feel it challenging your muscles in ways you've never felt them work before! Putting together our PiYo poses, we are constantly flowing from one move to another, ensuring you don't stay still. This makes PiYo not only great for strength and flexibility but also calorie burn (there will be lots of sweat)!

During a PiYo live class, we'll complete a series of tracks such as a warm up, heat building, lower body, full body fusion etc. All of these tracks are done to an upbeat soundtrack, so no whale music, as lovely as it is ;-) It's all low impact (with the option to add in a few jumps), and involves no weights, just your own body.

• 8 Week Course starts Wednesday 6th January - 9th March (no classes on 3rd or 10th February), 6:30pm-7:30pm, Epiphany Primary School, Muscliff, BH9 3PE, £40 - FULLY BOOKED!

Please email info@fitnessquest.co.uk to book

For more information on PiYo, including my FAQ's please click here.

ZUMBA

Mondays 7:35pm - 8:25pm at Epiphany School (not held on Bank Holidays). No class on Monday 8th February 2016.

Wednesdays 11am-11:50am at The Shack at Muscliff Community Centre, Shillingstone Drive, BH9 3LR. This class should hopefully return mid-late February, please keep an eye out on Facebook/website/future timetable for any updates.

A dance fitness fusion playing popular beats from all around the world. Dance, squat, punch, wiggle! First class FREE. Classes are £5 pay as you go or £40 for a 10 class pass 12 week expiry). No need to book.

BOOKING INFORMATION

Course places must be booked in advance and your place can only be held once payment in full has been received. Booking is recommended for all INSANITY classes via www.bookwhen.com/fitnessquest and no booking is required for Aerobics, or Zumba.

If you have any questions or concerns, please get in touch:

info@fitnessquest.co.uk 07791 605150

Muscle Food - Review

I rarely take the time to write product reviews, which is something I aim to change as I always get asked at classes and personal training sessions about my opinions on certain fitness gadgets, fad diets and training gear! I have to be completely honest from the outset on this review and admit that I'm not much of a meat eater, I tend to prefer to get my protein from a variety of nuts & seeds, eggs, fish, pulses, lentils, quinoa, shakes and natural yogurt. This is due to the fact I'm extremely fussy with food, and a little OCD, but my partner absolutely loves any kind of steak, chicken, fish, exotic meat etc! So, having heard about another mail order meat company I took to my laptop and started researching a few of the different companies and what they had to offer. In my review below, I aim to give a brief description of what I purchased, the quality of the meat I received, the value of the products and the service provided. I hope it helps you decide whether or not ordering meat in bulk, on line is for you.

What is Muscle Food?

Muscle food is a website that offers a huge variety of meats, from chicken breasts to the more exotic ostrich burgers and springbok steak... Don't worry if you're not too adventurous, like me you can opt to order one of their variety packs. I chose the "new customer super lean stack" for £75. The variety pack, range of produce and reviews was the reason I chose Muscle Food over other companies. Muscle Food also sells a lot of high protein snacks, have a browse through that section too as some things might shock you. The company ships the meat out to you in temperature controlled packaging, all you have to do is be in for delivery and fill up your freezer. If you eat meat on a daily basis then this option will save you an absolute fortune. If you're more like me and mainly choose to cook meat when you're cooking for others then this stash will last you AGES!

What's Included?

You can choose from a wide variety of meats, seafood, vegetables and dry snacks or one of their variety packs. I started with the "new customer super lean stack" for £75. At first I thought that £75 is a lot of money to spend on meat, but having added up the value of the following, plus having read reviews I decided to bite the bullet. Here's what I received:

PREMIUM CHICKEN BREAST FILLETS - 5 KG

Quantity: 1

RRP: £32.85

- Lean & trimmed of fat
- Never any salt or water added
- Big, chunky chicken breasts 

Nutrient

Per serving

Per 100g

Protein

44.00g

22.00g

Carbohydrate

2.40g

1.20g

Fat

0.80g

0.40g

6-7OZ MATURED BRITISH RUMP STEAK-1 X 6-7OZ

Quantity: 2

RRP: £7.98

Chock-full of protein, iron and essential vitamins and minerals, our Rump Steaks are a brilliant, natural way to help you build muscle and guarantees quick muscle recovery. But most importantly they taste great and are British!

Nutrient

Per serving

Per 100g

Protein

38.93g

22.90g

Carbohydrate

Fat

8.16g

4.80g

IRISH GRASS FED BEEF MINCE - 400G

Quantity: 2

RRP: £8.00

Our single origin beef mince is made exclusively from the forequarter of our grass-fed Irish cattle. With a minimum of 90% visual fat content, it's ideal for athletes and people watching their weight.

Nutrient

Per serving

Per 100g

Protein

20.90g

20.90g

Carbohydrate

Fat

7.50g

7.50g

PREMIUM DICED TURKEY BREAST - 0.5 KG

Quantity: 2

RRP: £11.88

- Extra lean
- High Protein
- Very Low Fat 

Nutrient

Per serving

Per 100g

Protein

Carbohydrate

Fat

LEAN DICED BRITISH BEEF-0.8 KG

Quantity: 1

RRP: £9.61

We understand that when you’re training hard you don’t always have a lot of time on your hands for cooking, that’s why we sourced this premium quality British Lean Diced Beef for your convenience and nutrition.

Nutrient

Per serving

Per 100g

Protein

20.20g

20.20g

Carbohydrate

0.90g

0.90g

Fat

5.60g

5.60g

PRIME PORK LOIN STEAKS - 0.8 KG

Quantity: 1

RRP: £11.98

Tender, succulent and unbelievably juicy, our prime pork loin steaks are simply gorgeous!

Nutrient

Per serving

Per 100g

Protein

22.70g

22.70g

Carbohydrate

0.10g

0.10g

Fat

7.10g

7.10g

2 X 6OZ GREAT BRITISH HACHE STEAKS

Quantity: 2

RRP: £16.00

Containing a huge 90% Beef our Great British Hache Steaks are irresistibly juicy - A true customer favourite!

Nutrient

Per serving

Per 100g

Protein

35.70g

21.00g

Carbohydrate

1.53g

0.90g

Fat

17.00g

10.00g

CORN-FED FRENCH CHICKEN - 1.2KG

Quantity: 1

RRP: £16.00

Buttery, mouth-watering and superbly tender, this corn-fed chicken is supremely delicious and a treat no athlete should miss...

Nutrient

Per serving

Per 100g

Protein

19.20g

19.20g

Carbohydrate

Fat

9.50g

9.50g

BRITISH HIGH WELFARE VEAL STIR-FRY -0.3 KG

Quantity: 1

RRP: £6.00

British Isles Rosé Veal Stir-Fry

Nutrient

Per serving

Per 100g

Protein

23.10g

23.10g

Carbohydrate

0

0

Fat

1.30g

1.30g

LUXURY MEAT SEASONING – 25G

Quantity: 1

RRP: £1.29

Wake up your grilling and roasting with this delicious seasoning by sprinkling liberally over roasts, chicken, beef, pork, turkey & ribs!

Nutrient

Per serving

Per 100g

Protein

0.33g

6.50g

Carbohydrate

1.11g

22.10g

Fat

0.11g

2.10g

You do have to spend a minimum of £75 for free delivery, so this is the perfect option if you're new to this type of shopping.

What is the quality like?

So far I've been amazed. The size of the chicken breasts are impressive and they're really juicy too. The mince I was nervous about trying since this is one product I'm usually put off eating, however there was no gristle, was melt in the mouth and had a really great flavour too, I'll be ordering some more next time! I didn't actually try the steak, I cooked it for my partner as I was off out for a meal with friends, but the self confessed meat lover gave it a massive thumbs up. The diced turkey breasts were great on Greek kebabs I made up and grilled, served with tzatziki and salad. The beef great in a casserole, once again melting in the mouth. I still have another pouch to use, of which I'm tempted to try a recipe for healthy pies I found. I've not tried the pork loin yet, as it's the least appealing to me and there's just SO MUCH! Hache steaks and quick and simple to cook, perfect if you're in a hurry. The corn fed chicken tastes great, but it is quite small. I'd only order this again if it was on offer or I ordered another variety pack. Finally the veal had a great texture, and good in a stir fry with veggies and coconut oil but I think it was a little rich for my own personal taste.

I still have a tonne of meat in the freezer, mainly the chicken breasts. They are huge so one each is more than enough. They come in 5kg sealed bags, which I opened and re-bagged into freezer bags in pairs. One thing that struck me at first was a smell (ammonia like) when opening the 2.5kg bags. For me, this wasn't a pleasant experience, added to the problem I hate handling raw meat it's safe to say I didn't feel too great and was at first a little worried. Muscle food send you an email upon dispatch, explaining that meat packed in large quantities in filled with a non harmful gas to help keep it fresh during transport. So I continued to pack the chicken into freezer bags, freezing all but one bag. The next day I cooked the first two breasts, when I opened the freezer bag I was very pleased that the smell had disappeared and all smelt normal. As I've mentioned above, the breasts are huge; they took ages to cook! After the first two I've been cutting them into strips BEFORE cooking to get it done quicker. Taste great and are working well in salads and cooked in sauces.

Value for money? 

The value is incredible. Muscle food often do special offers on different products, which often you wonder how and if they make any money on the produce. Part of my hesitation for ordering in the first place was what the quality would be like. All you need to do is compare their prices per kg to those at the supermarkets. If you can afford to spend £75, then place an order and give it a go.

Is their customer service good?

To be honest I haven't had any reason to contact their customer service, but based on the ease of ordering (you choose a delivery day), packaging of products and speed of delivery I was very happy. I did contact them before placing an order to enquire about the quality of life the "animals" they use have, I got a quick response and found it fairly standard. All of the animals quality of life exceeds expectations and all farms follow strict procedures. The meat is all quality assured and Muscle Food has won several awards. I guess you can take from that what you want to, personally I would prefer information about each product on their website on where the animal is from and whether or not it is free range etc. For most meat eaters I appreciate this isn't important. I did also ask about Halal/Kosher, and although they do sell certified Halal meat, it does have it's own section. They also have a certified organic section.

Would I order again? 

Most definitely, but I don't need to too often. I'm not convinced yet about ordering in the height of summer, but the meat arrived cold when I ordered it in November 2014. I'll be placing another order soon to stock up my freezer and that will keep me going for a good while yet!

To finish off my review I would give Muscle Food a 4/5. Great value for money, but I do think more product information could be available on their website. Points also deducted for the smell the packaging gas lets off, I know this didn't effect the taste of the chicken but I do prefer to keep food as natural as possible and wonder if there could be another way to keep the chicken fresh during transit. 

Here's a picture of what I unpacked:

How can you order/browse the Muscle Food website?

If you'd like to have a look at their website, click here and you'll also receive a choice of receiving 4 free Chicken Breasts, 2 free British Haché Steaks, 2 free Horse Fillet Steaks or a free loaf of Protein Bread! Just enter the code: VL81786 at checkout. You apparently also get free chicken for referring new customers (I hope to confirm this soon)! This is definitely another perk though, share with your friends and you too could get some more freebies! 

Happy Eating :-)

Green Smoothies... The way forward!

Some of you may have seen my blog about the Lean Greens from earlier in the year. I continued to use Lean Greens until they changed their recipe... It became really chalky tasting and in my opinion the old recipe was far superior. I didn't get on too well with the new recipe, and it got me thinking that it was a lot of money to spend on something I'm sure I could make up at home... FRESH!

When I used the Lean Greens, I noticed the results almost straight away: more energy, I felt stronger, had better digestion, looked leaner etc. Fat loss was never really a goal for me but I know a few who used it for that and they definitely reported weight loss. It was also great to increase your fluid intake.

You can't really go wrong with those results, but I decided to start making my own green smoothies and unlike the first sip of Lean Greens, which was an acquired taste, I was pleasantly surprised! Since starting the smoothies a back in July I've even introduced some friends and family to them, who are usually really fussy eaters but after a little getting used to now also love them!

Here are just some of the benefits of adding green smoothies to your diet:

1) Weight loss - Although I don't use as a meal replacement, you can replace an unhealthy breakfast or lunch with a green smoothie and better still, if you usually skip breakfast or lunch have one of these made up ready to go! A healthy body is a happy body!

2) More energy - All the contents of a green smoothie help to provide your body with key vitamins, minerals, proteins, healthy fats and fluid. If you need to increase your levels of one thing, search for some good fruits/veggies that are a high source of it.

3) Reduced fat % and increased muscle mass - If you get your quantities right, the green smoothies will help to zap away any excess fat. Even if you consume them as a snack, giving your body all the good things it needs means that it'll work so much more efficiently at burning unwanted fat. You can also add good sources of protein to your smoothies such as nuts and seeds, these work better when using for meal replacements and post workouts and will help your muscles to repair more efficiently.

4) Better immune system - Think of these as a fresh multi vitamin, except without all the bulking agents that get added! Much better rate of absorption too, getting most of the goodness into your body rather than passing straight through.

5) Better digestion - Whether you suffer from constipation, bloating or going more often than you feel is normal, using green smoothies will really help your bowl to regulate... Lovely! The fibre in smoothies (the pulp) is consumed, unlike juicing, which will also mean less sugar from the fruits are absorbed into the body.

6) Hangover cure - I'm not encouraging you all to have a massive binge, but at this time of year with staff parties looming and visiting friends and family you haven't seen for ages, I'd recommend you have a ready made smoothie in the fridge ready for when you get home. The water content will help to rehydrate you, your body has been depleted of vital vitamins and minerals that this will replenish and in general all the goodness will help to repair your body, flush out toxins and make it more efficient.

7) Better skin - Same reasons as above really, hydration, better repair, vitamins and minerals add in the fact that a lot of fresh ingredients include natural anti-biotics and anti-inflammatories and your skin should be fuller and glowing in no time :-)

There are still many more reasons for making your own green smoothies, it means you hit your fruit and veg quota and the kids will love it without realising what in them (you might need to use beetroot, raspberries or pink dragon fruit to dye the smoothie pink though)! Making your own is also cheaper than buying them, easy to make and it's nice to know exactly what you're putting into your body!

Here's what you'll need to make a green smoothie:

• A good blender (I use the NutriBullet as it's small, easy to clean and comes with cups/lids so you can grab and go)
• Green veggies - I use kale, but many prefer to start with spinach, but any green leafy veg will work. Your smoothie should be 50% greens.
• Fruit - A good fruit to start with is pineapple, it's high in fibre and vitamin C and also sweet enough to mask the taste of the greens. I use 1/4 of a full pineapple (including core) and it makes two portions.
• Super foods - Nuts, seeds, goji berries, cocao nibs, matcha green tea, wheatgrass, spices etc etc. Taylor your smoothie to include whatever works well for your needs. Remember that nuts, seeds and dried fruit have a high calorie content, so make sure you know how much you're putting in.
• Fluid - I use coconut milk, but you can use water, almond milk, soya milk etc. Whatever you choose to use, ensure it's got no added nasties like aspartame or sugar!

I don't follow recipes any more, I just chuck in what I've got lying around! It's trial and error, my Mum started making them and hated her first few, now she knows what she likes and what to never put in again! The best advice I've got is if you've got a blender, try them for a week or so, then if you like them buy a NutriBullet or similar. If you don't have a blender, borrow one or buy a cheap multi use one. They'll always come in handy to make soups etc!

One of my first recipes was:

Fill NutriBullet with 50% Kale

1/4 fresh pineapple

5 strawberries

15 almonds

Coconut milk to max line

Have a look at this website though, they run free 30 day smoothie challenges, giving you daily recipes with the next one starting in January. There are so many recipes on there already, have a browse, make a shopping list and give it a go :-) click here for smoothie recipes

Make STAYING fit in JANUARY easier by GETTING fit in DECEMBER!

Read on to see how you could WIN UNLIMITED PAYG CLASSES IN JANUARY!

It's now well into November and there are only 36 sleeps until Christmas, which ultimately means the advent calendars will be opening their first doors in 12 days time! You don't have to worry though, Christmas is a time that should be fun, and you can still enjoy the festivities with a few little tips. Over the past month or so I've been contacted by two different types of people, and I'm hoping this blog will help both types stay motivated and not worry too much about what they'll do faced with the worry of consuming roast potatoes, a few glasses of wine and devouring a tub of "Celebrations"!

Which category do you fall under?

1) Start in the New Year! Are you one of the people who have already committed to starting fresh in 2015, with new fitness goals and getting back on the diet bandwagon?

2) Super Motivated! Some of you are really going for it at the moment, and that's great! It's always good to have a goal and for some, that's Christmas. November/December is actually the perfect time to push on that fitness, but it's just as important to keep it going into the New Year & set new goals to work towards.

If you are in category one, then you've also more than likely admitted that your main problem is finding the motivation this time of year. It's cold, wet & dark and after a long day the last thing you want to do is an exercise class or run around the block. Diet is also usually a problem as the nights get darker and all you want to do is snuggle up on the sofa eating whatever is easier to prepare. It's difficult for me to keep you getting results if you're unable to commit yourself to attending classes or personal training sessions, so obviously my first tip would be to get along to a class, commit yourself! You won't really feel in the mood for it but I can guarantee by the time you leave you'll feel so much better and more likely to go home and eat healthy, sleep better and continue coming back over the darkest, coldest weeks of the year. For some, it's not just about motivation, it's about time constraints or money at this socially busy and expensive time. If so, then I hope the following will also help you if you can't make it to class.

• Keep Moving - Do you have a Wii/Wii Fit? Do you have any other active hobbies that you can enjoy from the comfort of your own home? If so, use them... Dig out the fitness DVD's and aim for at least a couple times a week.
• Get out for long walks - When the weather is dry, this time of year is beautiful, and if you're reading this from Bournemouth then what a wonderful place to live! Get to the beach front, out to the forest or even just talk the long route to the shops (if you're going to have naughty treats, earn them first)!
• Take up a hands on hobby - Don't laugh, but I love knitting and I'm trying to learn crochet. Apart from the end results, it's a great way to take your mind off anything that might be stressing you out, and even better, it stops you reaching for that tub of choccies left out on the coffee table ;-)
• Portion up - Start now, as you'll have even less time when you're busy wrapping up all those gifts. Learn what a portion looks like by measuring up both commonly eaten foods and the naughty but nice treats you'll sneak into your diet in a few weeks. Do you know what a portion of cereal looks like (not a lot), or rice, or spaghetti? Quite often you'll be shocked at how little is in front of you. You can start by grabbing your cereal or granola and looking at the nutritional information on the box, how big is a portion (30g/45g)? Weigh it out, tip into a bowl and visually remember what it looks like or find a pot/scoop that just about holds the right amount and use that as a measure each day. Same applies with everything, learn what a portion of orange juice looks like, how many spoons of natural yogurt etc. With snacks such as chocolate and mince pies, you don't have to forgo these treats but be aware of how many calories you are consuming. Weigh out a snack sized portion of choccies (100/150 calories worth), look on the back of the mince pie pack to see how many calories are in each pie (usually between 450-500 calories)! You can share the mince pie, cut into smaller portions, make your own, healthier mince pies, have the whole lot and just be careful about any extra snacks you consume that day or if you're feeling really motivated eat none and choose something healthy instead :-)
• Enjoy a little of everything - Don't restrict yourself, you'll only crave more, but as above know your portions and try not to get carried away. Asking yourself if you REALLY want something may sound simple but often works.
• Drink your 2 litres - Water consumption is a struggle in the cold weather so remember that fruit & herbal teas count! The best way to drink your water tends to be by having a 2 litre bottle and keep pouring it into a smaller cup. Guzzling 3 pints in the evening is never a easy thing to do, so start with a small glass of water when you wake up, and keep topping up throughout the day until your bottle is empty. Water will really help to keep you hydrated, especially if you'll also be consuming alcohol. It'll help you feel more awake and alert, less sluggish and keep your body running much more efficiently.
• Avoid sugary soft drinks - Like alcohol, these will make you gain weight, so really think about what you are drinking. Avoid sugar filled juices, flavoured waters, energy drinks, fizzy drinks etc and if you do have them, once again look at the calories per portion and don't forget that these add up. Choose water instead where possible. Recent studies have shown that sugary drinks are more responsible for weight gain than food, due to the fact we don't think about drinkable calories as we do edible ones!
• Restrict alcohol - Most of us like a festive tipple, and that is fine, enjoy it. Be aware though that alcohol is a major contributor for weight gain. Try to keep track of what you are drinking, and aim to drink a glass of water in between each alcoholic beverage.
•  Maintain a healthy diet for as many meals as possible! Try to eat healthy breakfasts, lunches and dinners even if some of your healthier snacks get swapped out for not so healthy ones. If you've over eaten, you can reduce portions slightly to compensate but don't start skipping meals. Aim to keep in any green smoothies you've been making up as these provide you with vitamins, minerals and fluids that you need to maintain a healthy immune system but if you're munching on nuts in between meals, you don't have to add them to smoothies, same with fruit, make the smoothies more veggie based to bring the number of calories down.
• Christmas Dinners - Enjoy this! It's once a year and a great excuse to sit down with the family. If you want healthier options, you can use sweet potatoes, home made gravy, go easy on the sauces, pile up the green veg and choose the smallest portion of Christmas pud for afters. Drink loads of water at the table, pull a few crackers and then have a well deserved afternoon snooze on the sofa ;-)

If you fall into the second category then there may not be much else I can say that will motivate you, but I hope that by reading the above you'll see how easy it can be to stay on track. Don't be too strict with yourself and let your hair down a little, enjoy seeing friends and family and start each day fresh. 

Carry on with as much exercise and healthy eating as possible and you'll see the following benefits:

• Happier with body shape and size before Christmas
• Less weight gain over Christmas due to better metabolism
• Feeling healthier due to better hydration and immune health
• You'll be fitter and stronger in 2015, meaning when you get back to classes/gym you'll still be able to push hard, getting better results faster than if you stopped working out before Christmas.
• Keep it going in the New Year, set a new goal and in a year's time you'll look back and be pleased you started when you did!

To help motivate EVERYONE throughout DECEMBER I'm running a competition... Whoever attends the most Pay As You Go classes in December will win unlimited PAYG classes throughout the whole of January! So come along to any PAYG class in December and make STAYING fit in JANUARY easier by GETTING fit in DECEMBER! Good luck and I'll see you soon at any of the following:

ZUMBA: Every Monday 7:35pm-8:25pm at Epiphany School, first class FREE (free class will not count towards your total), regular price £5. Please pre pay for Monday 22nd & Monday 29th December 2014.

AEROBICS: Every Tuesday 9:30am-10:15am at Moordown Community Centre, £5 per class. No class on Tuesday 30th December.

PILOXING: Every Wednesday 6:30pm-7:30pm Epiphany School, first class FREE (free class will not count towards your total), regular price £5. No class on Wednesday 24th December or 31st December 2014.

INSANITY (please book via www.bookwhen.com/fitnessquest):

TUESDAYS - 8:15pm-8:45pm at Muscliff Primary School, £3 per class

WEDNESDAYS - 7:35pm-8:25pm at Epiphany Primary School, £5 per class. No class on Wednesday 24th December or 31st December 2014.

THURSDAYS - 6:15pm-6:45pm at Winton Primary School, £3 per class. No class on Thursday 25th December or Thursday 1st January 2015.

If you don't win the competition or the class atmosphere doesn't appeal to you, I'm offering likers of my Facebook page the chance to claim a half price Personal Training session, just £15 for 60 minutes if you like this page: www.facebook.com/fitnessquestptb and then email info@fitnessquest.co.uk to book your session before 31st January 2015.

Make 2015 your healthiest and fittest year yet!