Claire Smith Fitness Blog

I was asked to complete this by my PT Luke.  I first started out with Luke in March 2017 and I haven’t looked back – I started only going once a week and after the first session I was hooked, the endorphins that were released made me feel amazing.  I quickly started exercising outside of the gym and gradually increased my time in Luke’s gym to 4 -5 times a week. I also made a massive change to my diet and stopped drinking alcohol.  I managed to lose close to 3 stone and this is the best I have ever felt.  I am developing a body full of curves made by muscle and it feels great.  I also recently completed Tough Mudder 10 miler with the LPBFitness team.  I would never of thought this was possible but can say that through hard work and dedication you can achieve anything!!

 

Monday 17th September 2018

 

My day started at 5:45am before anyone else in the house is awake – I make use of the peace and completed a 10-minute ab session consisting of 5 different exercises 40 seconds on 20 seconds off twice.  You don’t have to do a massive workout to make a difference (I aim to try and do this morning and night – it is not always possible)

I then had a shower, made sure the kids were up for school, I put a load of washing on but didn’t have time to hang out this will wait till later.  I drank a pint of water before I left the house at 7am for work.

I parked ½ a mile from work and walked in – my office is on the third floor, so I take the stairs always (every little helps)

8am start work

9am breakfast (this is my favourite meal of the day!) – I have Fuel 10k Granola with a light and free Yoghurt, a handful of raspberries and 2 teaspoons of pomegranate seeds

11am snack – today it was carrot and cucumber sticks – not always this good!

I continue to drink water throughout the morning

12:30pm – Lunch today I had homemade Carrot and Spiced Lentil Soup – I tend to make a batch on a Sunday, so I have my lunches sorted for the week! I also had a pack of Hippeas and 2 Kallio Rice cakes

More water consumed

2:15pm Finish work – between this time and 3:30 I ran a few errands this consisted of going to the post office and shop

4pm – CIRCUITS with LPBFitness

Got home at around 5:30pm and then I made dinner for the family – we had homemade chilli – I had a portion but without the rice

I then did the washing, washed up, sorted the kids out with homework etc

8pm – I had 2 squares of dark chocolate and put my youngest child to bed

8:30pm – did my 10min abs

9pm – had a bath and then went to bed!

Tuesday 18th September 2018

 

The same as yesterday

My day started at 6:15am overslept slightly – no time for ab workout this morning

I had a shower and got ready, made sure the kids were up for school, grabbed a quick glass of water and headed out the door just after 7am

I parked in the same place as yesterday and walked in, took the stairs and got into work ready to start for 8am!

9am breakfast (this is my favourite meal of the day!) – Same as Monday

Glass of water

11am – snack carrot and cucumber sticks

12:30pm – Lunch the same as yesterday! I also had a pack of Hippeas and 2 Kallio Rice cakes

More water consumed

Finished work at 1:15pm today but stayed to do some overtime till 3:15pm

Had a little treat of my homemade cheese biscuits today……

Left work and headed home to hang out the washing did a couple of household duties then headed out again to pick up my youngest from club

5pm got home

Cooked tea as the boys had to be back out for Tae Kwon Do at 5:30pm

I had a quick 2 egg omelette for tea with some rocket

6pm – left home to go to my 121 session with my friend Helen at LPBFitness

Got home at 8:30pm

Did my Ab workout then – Shower and in Bed at 9pm

 

Wednesday 19th September 2018

 

Didn’t oversleep today so got up at just before 6am and did my ab exercises (again just 10 mins) I didn’t have to leave for work so early today as I am on a training day for work.

Had a shower, got the kids up and did some general household duties.  Had to have my breakfast early today due to being on training. – my breakfast is the same every day, so I won’t detail this again.

Left the house at 7:30am as meeting my work colleagues in Morrisons to be taken to the training day.

9am arrive at the establishment and the training day starts – had an endless supply of Pukka tea today so I enjoyed trying lots of different flavours!

11am – had a handful of plain almonds and a pint of water for a snack

1pm – Lunch – today lunch was provided, and it was delicious.  There was a selection of different salads all vegetarian.  I had a green leaf salad with fennel, asparagus and tender steam broccoli, Falafel, Houmous, tomato and onion salad.

Consumed more pukka tea throughout the afternoon and water.

Mid afternoon snack – 2 Kallio rice cakes

4:45pm – training finished – quick dash back to morrisons for myself to jump in my car and head straight over to calne to make the 6pm circuit session – time was tight, but I managed to get there with minutes to spare! (this is how important my training sessions are to me – even more so when I have spent most of the day sat at a desk!)

Straight after circuits I headed to Tesco to get a few bits of shopping and then got home at just after 7.30pm

Kids and husband had already been fed by the time I got home so it was just my dinner I needed to get.  I had a 2-egg omelette with courgette and mushrooms and a handful of cherry tomatoes – a good bit of protein to fuel the muscles after the workout – I also had 2 squares of dark chocolate as a little treat.

8:30pm – Did my abs and then had a shower

9pm – Bed even though I spent most of the day sat down – I feel tired!

Thursday 20th September 2018

 

I woke up before my alarm this morning at 5:45am – did my 10-minute ab exercise and then made a peppermint tea.

Had a shower, got the kids up.  Had to have my breakfast early again today due to being on training. – my breakfast is the same every day, so I won’t detail this again.

Left the house at 7:30am as meeting my work colleagues in Morrisons to be taken to the training day.

9am arrive at the establishment and the training day starts – had an endless supply of Pukka tea today so I enjoyed trying lots of different flavours!

11am – had a handful of plain almonds and a pint of water for a snack

1pm – Lunch – today lunch was provided the same as yesterday – it was very yummy!

Consumed more pukka tea throughout the afternoon and water.

Mid afternoon snack – 2 Kallio rice cakes

5:00pm training finished, and I wasn’t quite feeling myself.  Being on full days of training has thrown me out of my routine as I work part time and am normally a lot more active during the day so sitting still for 8 hours I found hard.

I wasn’t sure about going to circuits as felt achy and lethargic but decided that I would feel better for going.

7pm – went to circuits if I’m honest I found it quite difficult to motivate myself today (which is quite unlike me) but was glad that I went because it did make me feel more energised and less achy after I had done it.

Travelling home at 8:00pm and the dreaded migraine started – I put this down to change of routine as I do follow a strict routine and I think my body didn’t like the change.  I didn’t really feel like eating when I got home as the headache was quite bad, but my husband had made me an omelette.

9pm – shower and straight to bed.

Friday 21st September 2018

 

Went to sleep quite quickly last night but had a slightly disturbed sleep – (put it down to the migraine)

Woke up at 6:30am but decided to give the abs workout a miss this morning and make sure that my head was going to be ok as it can feel cloudy sometimes after a migraine and I didn’t want it to come back.

Had a shower, got Felix ready and out the door for school.

I am doing overtime at work today for a few hours so instead of going by car I decided I would get my bike out and cycle.

Left at 8:10am and got to work at 8:40am – a quick 6 miles in and I feel that this really helped my head – fresh air is always good

9:00am – Had my breakfast the same as the rest of the week (it felt better eating at my normal time and not early in the morning)

Did 2 hours of overtime – left the office at 11:30am just as the heavens opened with quite heavy gusts of wind – contemplated asking someone to come and get me but decided to man up!!

Cycled home quite a hard cycle as mostly uphill into really strong winds but I did it and slightly quicker than my ride in this morning!

12:30pm – popped out to grab a few bits from the supermarket and then back home to complete mountains of washing!

1:30pm – had lunch which was a small left-over bowl of the chilli and a pint of water

Spent most of the afternoon cleaning and tiding the house

4pm – started making tea (ate tea at about 5:15pm – I prefer to eat at this time I find eating later quite heavy on my stomach) – I decided to make a Lentil, Butternut Squash and Spinach Curry – It was delicious I don’t serve it with any rice and find that it is quite filling.  The boys loved it too which is great

6pm – finished putting washing away and remaking all the beds

7:30pm – Bath and then chill time watching some TV with the family – also fit in my ab workout!

9:30pm – off to bed to relax and read a bit of my book

 

Saturday 22nd September 2018

 

Woke up at 6:30ish this morning and quite happily drifted off to sleep until around 7amish.

Got up and made a peppermint tea – bought the washing off the line as could see that it was going to rain today.

Headed out at 8:15am this morning to meet Davina to head off to circuits

10am – after a good session with Luke – headed home and tucked into my granola and yoghurt breakfast with berries (I do have the same breakfast everyday)

As it was a wet day today I enjoyed doing some baking with my son (this is my second favourite thing to do after exercise!

As I had a late breakfast I didn’t have lunch today but drank lots of water and consumed some delicious Pukka tea!

5pm – had an early tea of my left-over lentil and spinach curry it was even more delicious than yesterday – I do find this with most one pot cooking that it always tastes more intense the next day

8pm – Did some quick abs of bicycle crunches and plank before I headed out to a friend for a drink tonight – I don’t drink alcohol at home anymore, but I did enjoy a glass tonight!

11pm – Home and bed

 

Sunday 23rd September 2018

 

I decided that today would be a day of rest for me – I have had a pretty full on week and need to listen to my body.

I still woke up early at 7am (this is quite late for me)

I did my abs as I try and do most days – this is something that is very easy to fit in as it only takes 10 minutes.

Drank a pint of water

I then did my normal of a few household jobs before the rest of the house wakes up

8:30am Had a shower

9am – Breakfast (no surprise that it has been the same as the rest of the week!)

9:30am – headed over to my neighbours to look after her little girl for a couple of hours – this was fun as both my boys are grown up now!!

11:30am – Did a food shop ready for the week ahead

1:00pm – Had lunch just finished off the carrot soup from the week with a pint of water

After lunch I did some baking for my work colleagues I made chocolate cupcakes and coffee cupcakes.  I really enjoy baking so find this a nice thing to do to relax and chill.

3pm – headed out for a lovely 4 ½ mile walk with my neighbour and her children – we went to Segry wood which is somewhere I have never been, and it was a beautiful walk in the autumn sun!

6pm – Dinner I had a lovely pork loin with vegetables

7pm – Packed the kids bags for the next day made my packed lunch

7:30pm – Abs exercise – same as this morning

8pm Bath

9pm – Bed – fresh and ready for the week ahead!

 

This is a week in the life of Claire!!

🙌 Tiredness Can Kill 🙌

Have you ever wondered why you’re so tired all the time?

Are you always using the excuse that you’re too tired to get out of things?

Believe it or not skipping exercise when you’re tired actually works against you. People who exercise for 20 minutes or more a day actually feel less fatigued and more energised. Daily exercise actually boosts your strength, endurance and helps make your cardiovascular system run more efficiently. It also deliver oxygen and nutrients around the body. So the reason you’re always feeling tired could well be that you’re not an active enough person. If you’re sitting at a desk all day or behind a car wheel then it is essential that you do some form of daily exercise at some point in your day to ensure your metabolism is firing properly.

It could also be down to the fact that you don’t drink enough water. Everyone should aim for at least 2 litres of water a day to keep themselves hydrated.

It could be down to your diet. If you’re not eating the right foods and constantly eating crap or skipping meals then this too can have an effect on your bodily functions, thus causing tiredness. Especially if your diet is extremely low in Iron.

At the end of the day your health is your wealth and it’s your choice how important it is to you. If tiredness and fatigue is something you struggle with then I challenge you to move more, be more active, sign up to a gym or PT or use the great outdoors on a regular basis. Keep that going for 4-6 weeks and see if you notice improvements in your daily life.

Hypothyroidism and exercise

So as more and more people seem to be struggling with Hypothyroidism (underactive thyroid), I thought it would be a good idea to talk about it and give you some advantages of exercise and healthy nutrition.

Hypothyroidism can cause things like fatigue, joint pain, heart palpitations, and depression. The condition also reduces overall metabolism, making those with hypothyroidism more prone to weight gain. So it is harder to lose weight. Daily exercise can relieve many of the symptoms and can improve cardiovascular health and muscle mass.

If you get your metabolism back up to speed, the weight shouldn’t keep adding up. There’s three ways that help get your metabolism back up to speed. One is your thyroid medication given to you from your doctor, two is healthy eating (It may be worth contacting a dietician who specialises in Thyroid recovery or educate yourself for free online on the best foods) and three daily exercise.

So the thyroxin or whatever you’ve been prescribed by the GP should help give you energy, which can help motivate you to exercise. The medication provides the body with the thyroid hormone it needs to keep metabolism at a healthy level. The healthy eating will help keep your weight under control and if you’re eating the right foods then alongside your medication this will help with your energy and metabolism, plus make you feel better all round. Then there’s exercise to help reduce the ever growing risk of cardiac decease such as ventricular arrhythmias, or a rapid heart beat. It also helps to keep the joints strong, muscles functioning and speed up your metabolism all things which diminish with an underactive thyroid.

So don’t be a stranger to the gym if you have hypothyroidism. Make sure you eat healthy and exercise regularly or you may be at risk of making your health worse and NOTHING IS MORE IMPORTANT THAN YOUR HEALTH!!!

I am now an Award winning PT

**WINNER OF 2018 MUDDY STILETTOS FOR BEST FITNESS INSTRUCTOR**

So I had an email this morning to say that I’ve won and I couldn’t be happier. Great way to start the day and the sun is shining 🙌 Thanks to everyone that took the time out to vote for me, I really do appreciate it. Also, thanks to my amazing clients for putting up with me 🤣 You’re all amazing 😀👍 Looking forward to the awards drinks next week!!!

Training through pregnancy

My client Ffion is 3 weeks away now from her due date. She had her last 1-1 session today and has been training 2 or 3 times a week all the way through her pregnancy. We worked solely on posterior chain (all the muscles through the rear of the body) to make sure they were strong all the way through to avoid lower back injury which is so commonly inherited through pregnancy. So by keeping those muscles strong and routinely contracted on a weekly basis, this stopped any of the anterior muscles pulling forward and causing the posterior chain to lengthen and also the bump itself hasn’t caused lordosis (a small curvature in the lower spine). Working out has so many benefits when you’re pregnant and above is just a few of them. It also helps keep your muscle build and gives you a better chance of shifting the weight prior to having the child. Anyway Fi, it was great training you through your pregnancy and we all can’t wait to see the little one once they’re born.

HIIT classes

https://www.lpbfitness.co.uk/wp-content/uploads/2018/05/img_8515.mov

Every Monday at 4pm, Thursday at 7pm and Saturday at 9am I hold a HIIT circuit class which lasts between 45-60 mins. It’s £10 per person and is a great full body exercise where I incorporate weights, cardio equipment, boxing bags, kettle bells, slam balls etc. Some of my clients come to all 3 classes every week and alongside one of my diet plans have achieved some great results. Come along and join the team and give it a go. It might be exactly what you’re looking for this Summer.

Best Instructor 2018 Muddy Stilettos Award 2018

Results May Vary: Causes for being overweight or obese vary from person to person. Whether genetic or environmental, it should be noted that food intake, rates of metabolism and levels of exercise and physical exertion vary from person to person. This means weight loss results will also vary from person to person. No individual result should be seen as typical.