Ally Elsegood - Reality Fitness Norwich

Gaining weight.

So yesterday Lily had her annual check up/vaccinations. She weighed in at 19.3kg….four months ago when I last weighed her she was 18.3kg….ooops.

So to keep it simple, we’re not cutting out her carbs, we’re not putting her on a detox, we’re not even putting her on some weight loss shakes.

We’re simply going to cut out a few treats and walk her an extra 5/10 mins per day. She’s 12, she has arthritis, she takes supplements and collagen, so some days she can walk for miles and other days she manages a hobble around the block. So everyday is different.

Sound familiar??!!

High Protein Cheese, Ham & Chive scones

So these bad boys are worthy of the grid!! 😋

Made late last night and now only giving them the taste test! It’s an absolute must they’re eaten hot straight out of the oven, or I popped mine in the air fryer 180° for 8 minutes this morning.

So many messages asking for recipe, so I tweaked a cheese scone recipe I had.

260g plain flour
2 tsp baking powder (3g)
Half tsp salt (3g)
70g cold butter (diced)
120g fat free cottage cheese
100g mature cheddar (save some for the tops)
100g cooked ham
10g chopped fresh chives
1 large eggs (mine was 54g)
70ml semi skimmed milk
Black pepper
Half tsp English mustard (3g)

Rub together flour & dry ingredients with ham, chives with butter until you get a crumby texture, add in cheddar (hold some back).
Whisk cottage cheese, egg, milk & mustard. Add wet slowly to dry until you get dough. (It will be wetter due to cottage cheese).

Heavily flour a board, kneed for a bit, not long. Make 6 even scones….mine are massive, could’ve split into 8.

Sprinkle tops with remaining cheese. Bake 220°c for 10 mins then turn down to 200°c for 10-15mins depending on your oven.

Enjoy! This was breakfast! 🤣🤣 It’s Friday, don’t judge me!!

Macros:

Approx 363 kcals
16g Protein
2g Fibre
35g Carb
18g Fat

GLP-1 and HRT or any other Oral medication you take.

That’s right. Just another reason why you should be monitored regularly whilst on your GLP-1 journey.
Particularly if you take your Progesterone orally, have you noticed an increase in menopause symptoms/new symptoms….your GP may need to support you in your dosage or how it’s actually delivered.

This is due to the GLP-1 effect of slow stomach emptying and absorption. So if you’re feeling something is different, including any other oral medication you take….this is why. DON’T ignore it. It also means, if you’re a secret jabber, can you also discreetly tell your PT, so we can support you accordingly. There’s no shame in having medical support if you qualify for it.

What kind of head space are you in? Can you see clearly?

If you accidentally dropped your phone and cracked the screen…would you then continue to smash the hell out of it.

If you got lost whilst driving, would you drive all the way home again and start again, or would you re-route?

If you followed someone on social media, and they constantly made you feel like 💩or felt they were preying on your vulnerabilities, would you continue to follow them?

Do you need support to change the directive? To re-route, stop, and breathe.

Personal training with me isn’t just about Food & movement. We cover it all, lifestyle, habits and support. A simple tweak from fresh eyes means we can address things pretty quickly….
My goal is to get you going and gone as quickly as possible. Not to hang on to you or make you commit to a long period of time. Unless of course you want or need to.
I have been training some of my clients since the day I qualified 15 years ago. Some have been with me constantly. Others have stayed, gone & come back. That’s life.

If you need a fresh pair of eyes to help you find the way, then just send me a message. Always happy to have a chat 🥰

Enjoy the sunshine and the rest of your bank holiday weekend. Sunny days are few and far between. Enjoy them 😘

It’s takes a while for the mind set to change.
You’re trying to change years of learned behaviours & habits.

Yesterday I drank Fizz with my boy, today I drink water on my sunbed ☀️👙
Previous habits wouldn’t even entertain this, if it was sunny, I was having a beer or a G & T - end of.
I might have one later, I might not….thats the joy of having the emotional freedom. To know that it’s ok. Just because you used to doesn’t mean you have to.

This time of year when the sun begins to shine, people start to relax….they start to swap their gym session for their beer garden. Or a studio class for a BBQ. Now that’s OK, however, you never regret the workout you’ve done, only the one that you’ve missed.

Sunny days don’t last long and they’re very few and far between. You definitely need to make the most of them. I’m an advocate of that. But like I say to my clients, all of them….get your movement in first. Oh and get some water into you!! 😉💦

*** Clients ****
Avoid The Bull roundabout if you can, but if not allow extra time.
There are temporary traffic lights on every exit and only one way round. It’s going to be like this until Friday.
I wasn’t aware there was any work due to be done, as didn’t see any signs.

With this and the Cromer Road, expect delays. Allow more time for your journeys.

*** 8pm until 6am ***

Pain. Do you live with it? Should you have to?

Well it’s a yes and a no.

Personal Training really does go full circle. Over 15 years I’ve seen the issues that arise, then subside.

I’ve had a massive influx of clients with pain issues, postural concerns, knee/hip/shoulder pain. Injuries and just people trying to navigate the journey of life. We’re all aging. I feel your pain, quite literally.

So I’ve logged in, checked the most up to date research and brushed up on my learning from years ago. So I make sure I’m bringing you the correct information so we can get the best results for you.
As long as your condition is stable, then we can work together. If it isn’t, then no PT can help you, stick with your medical provider.