A common question that I get asked as a personal trainer is....  What's the most effective exercise, Cardio or weights??

In one corner we have Crushing cardio and in the other we have Wicked weights - how do we know which is better to get lean?

Some people may shy away from weights if there is uncertainty around how to use them whilst others may avoid cardio if they don't enjoy the endurance effect.

Benefits of Cardio

There is no doubt that cardio burns calories - you will burn more calories during an actual cardio workout than a weights session....

Which type of cardio to do depends on your goal - continuous intensity cardio is more effective for those with high weight loss goals, while high intensity interval training retains exsiting muscle as it stimulates fat blasting enzymes.

Benefits of weight training

Lifting weights will mean that your body needs to repair microtears in muscles, so you will continue burning calories after your weight training session has finished.

Also having more muscle means that your metabolism will speed up as muscle is more metabolically active than fat - so the more muscle you gain, the more calories you burn and you'll be likely to keep your body fat percentage low.

Cardio v weights for losing belly fat!!

Doing cardio means  you'll be losing weight from everywhere on your body (including muscle mass) as you can't specifically choose where you lose the weight from ie belly...

Weight training will increase your body's ability to burn calories as muscle requires more calories so you'll continue burning calories after your weight session has finished...

So when lifting weights your belly fat will reduce alongside other parts of the body whereas cardio workouts will make your body slimmer in general.

In summary

Remembering that cardio slims down your fat (and muscles) and with weight training it's the muscle expansion that burns the calories - both give you different desired results...

In my opinion your workout schedule should include a good balance of both cardio and weights as this is the most effective route to lean!

Check out my SMART online training plans as they contain the perfect mix of weights and cardio training programmes - click here for more details

Did you know that physical exercise can improve your mood?

We all know the benefits of physical activity and the benefits that it can have on mental health but we still struggle with getting motivated to actually be active.

There are so many benefits... being active releases endorphins, it can help to relieve stress as well as putting you in a better mindset and improve your mood.

It also helps with relaxing and sleeping. So why not give it a go?

I want to encourage as many people as possible to get up and get active.

Where to begin?

Here are my top tips…..

My first Tip- Start with choosing an exercise that you love, that excites you, if you do find that exercise, it will never feel like a chore. There is no point in going out for a run if you absolutely hate it. Choose an exercise that you will feel energized by, and I guarantee, your mood will be so much better as a result.

My second tip - try and plan it in. Make yourself accountable by adding it in your diary, if it's scheduled and planned you are more likely to achieve it.

My third tip- why not make it social, grab a buddy and exercise with them, go for a walk or a jog, or a bike ride, and you can have a chat at the same time.

My fourth tip - Set yourself some goals. it's great to have goals and having your fitness goal(s) in the diary will help to keep you motivated. So many people invest in a variety of things to make themselves feel better but sadly exercise is still down the list of priorities.

Health and happiness go hand in hand... So let’s get motivated, chase the winter blues away and get ready to Spring into summer

Chelle

here to edit.

Hey everyone, more exciting news for you all - another free prize draw!!

I have an Adrenalize stand at the Buy Local Expo at the Forum on Wednesday 17th April in Norwich, so if you're about pop along and say hello - I'll be there all day from 9am till 5pm!

At the expo I will be having another free prize draw to win one month worth of free online personal training but I'm delighted to let you know that you can also enter this fab competition prior to the show too!!

The month of free online personal training will include:

* 3 weekly workouts based on your specific needs, requirements and fitness, lifestyle and health goals
* 1 weekly Skype call (30 minutes) for accountabilty, check in and progress reports)
* My ongoing support, encouragement, motivation and experience
* Free welcome pack (pictured above) including An Adrenalize folder to house your documents and workouts, body monitoring tools (tape measure and body fat callipers) and an Adrenalize trainer bag.

There are two additional ways to enter:

1. Online - just complete the contact form on my website ensuring that you put free prize draw on the form
2. Post - send your entries to me ensuring that you include your name, email address, contact telephone number to me at 445 Dereham Road, Norwich, NR5 8QH.

Good luck everyone!!

Chelle xx

Hey everyone, I have some very exciting news for you all!!

I will be attending the Norfolk bump and beyond baby and toddler fair this Sunday 24th March at the Showground in Norwich - I have an Adrenalize stand there, so if you're about pop along and say hello - I'll be there with the lovely Nat Davies from 10am till 3pm!

At the show I will be having a free prize draw to win one month worth of free online personal training but I'm delighted to let you know that you can also enter this fab competition prior to the show too!!

The month of free online personal training will include:

* 3 weekly workouts based on your specific needs, requirements and fitness, lifestyle and health goals
* 1 weekly Skype call (30 minutes) for accountabilty, check in and progress reports)
* My ongoing support, encouragement, motivation and experience
* Free welcome pack (pictured above) including An Adrenalize folder to house your documents and workouts, body monitoring tools (tape measure and body fat callipers) and an Adrenalize trainer bag.

There are two additional ways to enter:

1. Online - just complete the contact form on my website ensuring that you put free prize draw on the form
2. Post - send your entries to me ensuring that you include your name, email address, contact telephone number to me at 445 Dereham Road, Norwich, NR5 8QH.

Good luck everyone!!

Chelle xx
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2018 Reflections and 2019 Plans!!

At the beginning of a New Year, I always like to reflect on the previous year and lay out plans for the new one!!

So listed below are my 2018 highlights and challenges and my 2019 plans (writing them here will hopefully keep me accountable)..... 

2018 Highlights

Launch of Adrenalize Bridal fitness package
Successful 21 No junk food challenge
Built the best support network and the most treasured friendships
Passed all coursework for Level 4 in lower back pain qualification
Teacher fitness sessions launched at local primary school
Built confidence with love videos and social media in general
Involvement in Charity fitness event
Successful launch of Online personal training pilots
Involvement in RED January launch
My truly amazing clients!

2018 Challenges

The loss of my dear nan
Dealing with the loss of friendships
Low self esteem/self doubt issues and dealing with the loneliness that can sometimes manifest being a self employed sole trader
Confidence issues initially with live videos and facebook lives!
Structuring of social media
Finding suitable network events that are at convenient times for my business

2019 Plans

Launch online Adrenalize personal training proposition - By march
RED January videos every day of January
More structured social media
Pass last stage of Level 4 lower back pain qualification
Launch Adrenalize clothing range
Monthly website blogs
Launch new Adrenalize classes
Be present in more local schools - fitness for teachers
Adrenalize trail / OCR event
Promote bridal fitness package
Become a PT assessor??

Would love to hear your plans for 2019 - feedback your comments below!

Happy New Year everyone!

Chelle xx

Hope you are all enjoying the current heatwave!!  In these scorching temperatures, it's even more important to stay well hydrated...

Here are my top ten reasons why water is essential - so grab that water bottle!!

1. Lose Inches

Drinking water can help you to lose inches because it flushes out the by-products of fat breakdown... Drinking water also suppresses appetite and very often when you think you're hungry, you're actually thirsty! And the best bit... Water has zero calories!

2. Natural remedy for headaches

Water can help to relieve headaches and back pain due to dehydration. Although many reasons can contribute to headaches, dehydration is the most common one!

3. Look younger with healthier skin

You'll look younger when your skin is fully hydrated. Water helps to replenish skin tissues, moisturise the skin and increases skin elasticity

4. Better productivity

As your brain is mostly made up of water (approx 85%), drinking water will help you think better, be more alert and generally be more focused

5. More energised workouts

Drinking water regulates your body temperature, so you'll feel more energetic when exercising and water also helps to fuel the muscles

6. Why Water?

Soft drinks and alcohol steal huge amounts of water from our bodies and coffee and tea are diuretics which means they also steal water from the bodies.... Not keen on the taste of water alone? Why not try squeezing fresh lemon or lime into it for some extra zing?

7. Helps with digestion and consitpation

Drinking water raises your metabolism because it helps with digestion. Fibre and water go hand in hand, helping with your daily bowel movement too!

8. Less likely to get sick

Drinking plenty of water helps fight against flu and other ailments such as kindey stones and heart attacks. Water with lemon is used for conditions like respiratory disease, intestinal problems and arthritis so drinking water can improve your immune system.

9.Improved mood

Just as a well-oiled machine runs at top performance, your body will also work better when properly hydrated. And when your internal systems and organs are working well, you're more likely to feel better about yourself, therefore you're more likely to be in a good mood!

10. Relieves fatigue

Water us used by the body to help flush out toxins and waste products, if you body lacks water, your heart for example will need to work harder to pump out all the oxygenated blood to all your cells - therefore your organs will be tired and so will you!

Enjoying the current heatwave??

Need a healthy snack to keep cool - I have just the thing for you!!

Check out this delicious, quick and easy recipe for coconut ice cream.....

Coconut Ice Cream
Total Time: 10m
4-5 servings

Ingredients

• 1 1/2 cup canned coconut milk
• 1/2 cup additional coconut milk OR milk of choice
• 1/4 cup natural sweetener of choice, such as honey or pure maple syrup
• 1/8 tsp salt
• 1 1/2 tsp pure vanilla extract
• optional ingredients for desired flavor

Instructions

*Be sure to use full-fat canned coconut milk.

Stir all ingredients together in a bowl.

If you have an ice cream maker, simply transfer the mixture to your ice cream maker and churn according to manufacturer’s directions for your specific machine.

If you don’t have an ice cream maker, you can freeze the mixture in ice cube trays, then blend the frozen ice cubes in a high-speed blender.

Either eat the ice cream straight from the machine or freeze a few hours for a firmer texture.

While homemade ice cream is best the day it is made, you can technically keep it frozen for up to a few weeks and thaw before eating.

Not keen on Coconut flavour, check out some alternatives below:

• Coffee Ice Cream: Use the basic coconut ice cream recipe below, adding 2 tsp regular or decaf instant coffee to the liquid ingredients.
• Peanut Butter Ice Cream: Stir 1/4 cup peanut butter into the liquid ingredients, and add some mini chocolate chips if desired
• Strawberry Ice Cream: Add 1 cup strawberries, stems removed, to the basic recipe before blending and omit the extra 1/2 cup milk of choice
  

Enjoy and please feedback below if you make this!!

Chelle xx

Anyone that knows me, will know that I am not a fan of the weighing scales!!

There is a big difference between losing weight and losing fat.....  When you lose weight (and see the number on the scales decrease), you could actually be losing a little bit of everything - fat, muscle, fluids etc, but when you lose fat, you just lose fat!

You want the majority of your inch loss to come from fat and not all of the other stuff, so if you're concerned about that number on the scales, you may well be losing valuable muscle too.

As a result of the above, it is possible to lose inches and get smaller and leaner, without actually seeing a change in your weight!

As a personal trainer, I don't weigh any of my clients (or indeed own a pair of scales), the tape measure is a much more accurate progress tracker.....  And I've had clients who have lost, say 2 inches from their waist but no weight!

But the problem is, you may still be focused on the scales and believe if the number doesn't change, you're not getting results.....  So please check out the reasons below that highlight why the scales don't always tell the whole truth:

* Scales measure everything - muscles, fat, bones, organs, food and water - so can be deceptive

* They don't reflect any changes in your body - if you're following a training plan of cardio and strength training, you may be building lean muscle at the same time as losing fat - and as muscle is more dense than fat, the scale may not change even though you're leaner and slimmer.

* They don't reflect your health - the scale can't differentiate between fat and muscle - so someone could have a very low body weight (number on the scales) but still have unhealthy fat levels.

* Scales can have a negative effect on your mindset!!  - Do you get up, feel amazing, clothes feel looser, you look great in the mirror but then... step on the scales and feel unhappy?? Maybe it's time to ditch the scales!

So maybe you could change how you measure your inch loss success??  Even if you're not ready to completely get rid of the scales, why not use another measure for progress too, this can help keep a positive mindset.

Remember that bodyweight sometimes includes factors that are outside of your control so why not:

* Go by how your clothes fit you - maybe have a target pair of jeans and try them on once a month to measure progress?

* Take measurements to see if you're losing inches instead of weight

* Set perfomance goals - focus on completing a certain number of workouts a week, competing in a race, how many press ups you can do etc.

Always keen to hear your feedback guys - leave me a comment below!!

Chelle

As a Personal trainer, one of the biggest challenges that I hear from clients is that they struggle to fit exercise into a very busy lifestyle....

It can be so hard these days with work and life commitments to fit in your exercise schedule but we all know how much better exercise can make us feel...

So here are my top 10 tips to help you find time to exercise:

1. Turn your commute into a workout!

Jog, walk or cycle to and from work to help you fit your daily workout in... Running, walking and cycling are all great cardio workouts but also forms of transportation - so kill two birds with one
stone and turn your daily commute into your cardio session!

Live too far away from your workplace? - get off the bus or train a few stops early or park your car further away to ensure that you get that cardio in!

2. Set your alarm early!

I am a morning exerciser, I love the feeling of being able to cross my workout off of my to do list before my day has even started!  There is also less chance of your workout being replaced by other jobs or tasks if it's done first thing in the morning.

Lay out your workout clothes the night before, get up and complete your workout early before your brain engages - this will set you up for the day ahead!

3. Sneak in a lunch time workout

Make use of your lunch break by hitting a local gym, going for a walk or a run, not only will this keep you active, but you're also proven to more productive during the afternoon, by getting away from your desk and workplace, than if you were to have lunch at your desk.

4. Workout at work

Sit on a stability ball to strengthen your core whilst working and keep portable equipment like dumbbells or resistance bands at your desk... Eg - Do 10 bicep curls, 10 shoulder press, 10 tri extensions, 10 squats every hour!

5. Take the kids with you

Invest in a jogger stroller if your children are young and this will help you to get your miles in and get the kids out for some fresh air at the same time!

Involve your children in your workout - take them to the park - run with them, make use of any park equipment or use them as weights for doing squats etc.

6. Make a schedule and stick to it!

Plan your week ahead, say on a Sunday, include exactly when you are going to be working out, what you are going to be doing and for how long - make sure it's a realistic plan and you will feel amazing once you've achieved it!

Book some sessions in with a personal trainer or book into some classes at your local gym - include these in your plan and you will feel accountable to attend the sessions.

You are much more likely to stick to the routine if it's planned in advance and you have written it down!

7. Workout smarter

A ten minute workout is better than not working out at all, and if you're smart with how you workout in that short amount of time, then even better!  Everyone can make time for a ten minute HIIT session or a ten minute jog or walk.

Or if you are at the gym, save time with a ten minute cardio / sculpt session on the treadmill - walk on an incline holding dumbbells and do some upper body weight sets at the same time.

8. Take the stairs

This simple change of habit, instead of taking the lift or escalator, can have excellent health benefits. Taking the stairs will increase your daily calorie burn, will increase general cv fitness and will develop strength. Start by walking up the stairs, then as you get used to it progress to jogging or running.

9. Fit mini workout challenges into your daily routine

It's so easy to set a reliable, regular set of fitness activities using daily routine tasks as markers, after a while they will become your routine too, for example:

After brushing your teeth - Do five push ups
Making a cup of tea or coffee - Wall sit whilst kettle is boiling
Before lunch - Do 5 crunches
Before watching a movie - 30 sec plank

Design your own mini workout challenges to fit in with your daily routine and stick to it

10. Be Yourself!

Maybe you're struggling to find time to exercise because you've not found the right workout style for you. Don't assume you're a runner, just because your best mate is, maybe you would enjoy a boxing workout instead?

Find a fitness routine that suits your personality and as you'll be doing exercises that you enjoy, squeezing them in to your day will be so much easier!

 Transformation pictures above....

Top row - 1st picture - Trio photo transformation, 2nd picture - End Bicep definition
Bottom row - 1st picture - shoulder shot at the start, 2nd picture - shoulder transformation at the end!!

Adrenalize success story time!!!!

I had the pleasure of working with Linzey Parris in the build up to her wedding!

Linz took part in one of my bridal bootcamp packages for a period of ten weeks to target certain body areas for her big day!

Thank you for working your socks off Linz during every single session, I am so pleased that you got the results you were striving for and I'm honoured to have played a part in the build up to your wedding day.... Congratulations Mrs Parris!!

Detailed below is an interview that Linzey did for me:

1. Main goals before starting your Adrenalize bridal bootcamp programme??

Linz - I tried my wedding dress on and there were just small things that I wasn't happy with. I wanted my waist nipped in without looking skinny (I love having curves), I wanted more definition in my back but my main focus was my arms. I'd never been happy with my arms so this was probably my main focus point.

2. What did you particularly enjoy about the programme?

Linz - Pushing myself to my limit. One of the sessions is where I have to beat my own reps and each time I'd scream at myself thinking how did I get that many previously but I still manages to smash them out and beat myself every time. I'm really competetive so going against myself was a big challenge but beating my previous weeks reps was so satisfying.

3. What makes Adrenalize studios different to other gyms?

Linz - Chelle is so one on one. She supports me inside the studio but also outside, anytime of the day. You would never have that much one on one interaction with a gym unless you were already there. She has literally transformed my body and also my mindset on working out.

4. Did you find the programme challenging, did it hit the right level?

Linz - Challenging yes but for all the right reasons. Each week I knew I had to really push it and better myself if I wanted the results. So even though I'd scream/swear throughout the sessions, I felt so good after!

5. Hardest parts of the training?

Linz - My coordination is terrible so that was always a difficult one! However I'd say the bosu!! That piece of equipment is my enemy but I have a love/hate relationship with it because I know if I use it I'm working the muscles I want defined and so the pain was worth it!

6. How soon did you start to see results?

Linz - Probably within 3 - 4 weeks, not bodywise at first, more so my strength built up so quickly. I'd never been able to lift heavy weights and was actually terrified to lift weights at all because I used to think I'd bulk. That didn't happen. By the 6th week I knew I'd really pushed myself and could really notice the definition coming in.

7. Outcome of plan - inch loss results?

Linz - I've lost nearly three inches off my waist and an inch off my arms and my back is so defined! When I see the pictures, I can't actually believe how far I've come!

8. Why would you recommend Adrenalize bridal bootcamp to other brides?

Linz - If you have a problem area, then I wouldn't hesitate to go to Adrenalize. I've got everything I wanted from this challenge and more. Not only do I have the body I wanted but I'm stronger and fitter and it's also a great stress reliever for when the wedding planning gets a bit much!