New Year… focus on consistency

New Year, new me… oh please!! Enough already… this was me for years (decades). I called December, ‘deathcember’, because I binged myself into oblivion, did dry January religiously (out of necessity!!), joined the gym and signed myself up to the latest detox and diet crazes… and after a few weeks threw the towel in, always!! Does this sound familiar to you?! If not the level of binging… the cycles, repeat patterns of behaviour, unsustainable extremes… with me it was week after week(end), every Monday I was ‘back on it’. Check out the collection of Facebook status memories…

This one year/detox… I was popping 15 pills a day for a week; 5 for breakfast, 5 for dinner and 5 for tea… eating no food… WTAF!?

When I look back on old me, there’s so much that I cannot believe that I was sucked in to. BUT… I know how easily it can be done. Most people want the quick fix, magic pills and potions that ‘marketing’ makes all the promises (and… I worked in marketing and fell hook, line and sinker!!).     

There is no quick fix!

THERE IS NO QUICK FIX!!     

Before you go making radical New Year’s resolutions – stop! Take a minute to think… and be realistic. Most resolutions are negative and restrictive.

Cutting out whole foods/groups, stopping this/that – no more chocolate, carbs, sweet treats, alcohol… whatever it is… January is a come-down enough. Switch up your mindset and look to add-in healthy, feel-good habits, that are going to boost your health and well-being.

Here’s 4 foundations to focus on (try to keep it simple)

  1. Nourish your body (and immune system)

Add-in nutrients, multi-coloured, homecooked, real foods… call time on the beige buffets, nightly cheese boards, fridge tapas and constant grazing 😉 revert back to pre-Christmas norms, and then look to make a few tweaks and changes, over time. Swapping sugary treats for healthier options, look at your portion sizes, don’t eat and over face yourself (like we’ve all been doing the last few weeks). Get in tune with your body (and gut) and see/feel how foods sit with you, eat when you are hungry. Keep a food diary to help you with this (this doesn’t necessarily mean counting calories), but it will help you to become more mindful, and build a picture of what you are consuming over the week.

2. Move more

Start where you are and build gradually. Lots of people go all in from the get-go and go from zero to exercising every day. It’s too much, too soon… or too much to maintain. So, you’re setting yourself up to fail, and will fall off the bandwagon. It’s about setting routines that fit with work and family life, that are achievable and sustainable. Think about what you want to do, what you enjoy doing, and start with a few sessions and build up from there. Be mindful of how much time you spend sitting and try to get those steps in… sit less, move more.  

3. Drink less alcohol (up the agua)

The prosecco poppin’ needs to be stopping! I recon there’s a fair few of us that could hold their hands up and admit that they’ve been using any excuse to pop a bottle over the festive season (I have, there’s been a fair few Bucks Fizz brunches). It’s not the norm. But habits can quickly become a norm. Just because you’ve bought or been gifted booze for Christmas, doesn’t mean it all has to be consumed in that timeframe. I’m telling myself this too. With boozing comes snacking and overeating (generally speaking). Reduce the amount you’re consuming and then consider how often you drink in a week normally. Could this be reduced to give your health, physical and mental well-being a boost?

Up the agua… why?

  • Healthier skin, teeth and bones.
  • Healthier joints – water keeps cartilage around our joints hydrated and supple.
  • Improved digestion – water helps to dissolve fats and soluble fibre, flushing waste products.
  • Increased metabolism – water boosts our bodies’ ability to burn fat.
  • Increased energy – water increases ability to concentrate and reduces fatigue.

4. Sleep and rest

Sleep is life… literally. The body is set to a 24-hour clock, the internal biological clock being fundamental to the survival of all living organisms (so pretty important). It influences hormone secretion, urine production, regulates body temperature and blood pressure. Too little sleep causes drowsiness, inability to concentrate, reduced productivity and performance. In the long-term sleep deprivation has been linked to premature ageing (no one is about that), digestive disturbances, psychological problems, behavioural disturbances and a host of chronic diseases including obesity, diabetes and heart diseases (ref NSF). A good sleep routine should be high up on your priorities.

If anyone struggles with sleeping, I highly recommend meditating. I listen to a guided meditation most nights before bed and fall into a coma. Not only that, I wake up in a calm/zen state. When I don’t meditate, I wake up in a state of anxiety more often than not. This YouTube channel is my go-to: youtube.com/TheMindfulMovement   

Love yourself… look after yourself, your health. Protect your energy and enhance your life quality.  

It’s not about creating a new version of you. Break unhealthy cycles and behaviours. Create balance and focus on consistency, long-term. Quick fixes and extremes feed the negative cycles. Trust me!

Change your narrative…

Stop, lose, cut-out,   

Start, gain, add-in!

Kate x


Feel-good Feb!

Time to focus on the feel-good folks… as the Covid calamity continues, times are getting tougher for most. Every lockdown has hit us harder; the unknowns, uncertainty, lack of an end date in sight… is creating a lot of stress and upset for people. We’ve all had ENOUGH of groundhog day, lack of interaction and physical human contact, closeness, touch.  

Motivation and mood are low… as I said in a social media post earlier this week, these are the times when we really need to dig-deep, motion over mind and matter! Exercise and movement are CRUCIAL right now, the spiral that is starting will get out of control if you/we stop moving, and it can be so hard to stop and get out of that spiral once it starts… you have to go through the motions of getting gym kit on, wrap up warm as you head out the door, get your exercise done. Even when that voice inside your head is screaming NOOOOOO! Focus on the feel-good. Forget scales, numbers, calorie counting, aesthetics; these things are only going to add to stresses and obsessions. No one needs any additional stress right now. Everything you do/consume, ask yourself how it made you feel… Do more of the good stuff, less of the bad. A simple way to think and focus.

When it comes to exercise… start wherever you are at and build on that. Try to do a bit more each week. Do the things you enjoy… and remember that the more you do, the more you improve, fitness, strength, confidence. Everyone is a newbie in the beginning, keep practising, going…

Mind & Body Bingo

I’ve put together a Mind & Body Bingo sheet as a bit of a motivational focus and challenge to do throughout the month, for health and well-being, and the feel-good. That includes some exercise challenges and some self-love ones too. No set order to complete them, just work your way through… Something you can print off and put on the fridge as your own homework, alongside the homeschooling 😉 (you can get the family involved in lots of these challenges and tasks too).

Some of the ones I really suggest trying to get into is the meditation and relaxation before bed (or whenever is good for you). That relaxation and focus on breathing is amazing for the mind and body, to de-stress, enrich the organs and calm emotions. I got out of this for a while, but I’ve got back into the habit (doing this daily) and it’s really helping me. It’s crazy/amazing what breathing (properly/deeply) can do – wonders! There’s lots of guided meditations on YouTube, apps, sleep stories etc. Listen to/try different ones and see what you connect with. I listen to the same one over and over. I’ve listened to it so much now that I could recite it… and I fall into a coma as it plays through, here’s a link: guided meditation. Also, the writing of a letter, as a friend offering advice of how to get through these times… and give it to yourself (keep re-reading it). We’re always so good to give out advice, but fail to take our own and our own is often the best…

Feel-good Feb class pass…

I’ve extended the 10% discount offer on my monthly class pass too… for the classes I offer at Station 22 (which are for the time on Zoom). There’s a good mix of strength and cardio based classes, all levels welcome (I always give modifications for exercises). If you’re in need of the motivation, I will give you that boost! I do my best to bring that class/studio vibe on screen… you get a sweat on as you hear my scream on screen! 😊 The monthly class membership is a bargain at the best of times for £26 unlimited… get 10% with code below.   

Use discount code: FeelGoodFeb when you purchase the monthly pass on the GymCatch app.   

Click here to view Brooks Fitness page on the GymCatch app 

Facebook fitness fam…

I’m also delivering online classes with a good friend and fellow PT, Vicki. We’ve set up a Facebook group – Fitness Online with Kate & Vicki, where we deliver lots of live classes every week, a mega mix of strength and cardio, as we’re both experienced and qualified in different things. It’s £5 per week or £15 per month to get involved in the group… you can join us on live classes or scroll back through or timeline and do them in your own time (months’ worth of classes to go back through!).

 Classes differ each week, keep it varied and interesting… there’s a real community vibe amongst our tribe!

Click this link to join our group     

PT in the park…

I am delivering 1-2-1 personal training in the community (Bury, Ramsbottom and Rossendale), in-line with Covid guidelines, outdoors in public parks. PT services I offer are for women only, all ages and abilities, including my specialist area in pre and post-natal exercise. If you’d like more info about PT services, how I can support you and costs for sessions and blocks… get in touch!

Any questions about classes, PT and passes… get in touch. I am happy to help and advise however I can.

Keep moving, keep talking, focus on the feel-good this February…   

Kate x


Christmas wish list… get your gift vouchers

Give the gift of fitness this Christmas… with just under 2 weeks to go till Christmas, have you got your pressies wrapped up? And… have you dropped enough hints about what you’d like yourself? 😉

If you’re stuck for ideas on what to get loved ones (and yourself)… why not purchase a gift voucher for PT and/or classes… a gift that gives back with those gains!

There’s been so much out of our control this year, that we need to focus on the things that are in our control as best we can… and a main priority for everyone has got to be health and fitness. What this year (Covid) has taught us all, is that health is wealth… and come the New Year it’s my thought that there’s set to be an even bigger shift in motivation and mindset to get active, live well and be healthy (healthier), and so there should be.

A gift voucher can be purchased for any amount… paying for or towards classes and PT and is valid for 6 months.  

Here’s a few suggestions… and I’ve even numbered them too (so if you do want to drop a totally non-subtle hint, just send over this web link with the number that takes your fancy).  

1. A monthly pass or PAYG for classes at Station 22 – £26 month pass / £6 x 45 min class / £4 x 30 min class

Unlimited classes with the pass includes: Barbells, Kettlebells, Legs, Bums & Tums, HardCore HiiTBlast and more… taking place online whilst we’re in tier 3… but we’ll be back in the studio smashing it in no time baby! You can purchase a monthly unlimited pass or a payg session. With Kate

2. Mum-to-Be and/or Mum & Baby Bootcamp block – £26 4-week course / £8 pay per session

Mum-to-Be Bootcamp takes place on a Sunday at 9am. Mum & Baby Bootcamp takes place on a Tuesday at 11.30am and Thursday at 10.30am each week. These classes are delivered in the studio at Station 22. You can purchase a 4-week course or a session (PAYG sessions can be booked the day before classes, if there’s space on a course). With Kate

3. Buggy Bootcamp – £36 4-week unlimited pass / £6 pay per session
Buggy Bootcamp takes place at Stubbylee Park in Bacup on Monday’s, Wednesday’s and Friday’s, 11am-12pm. You can purchase a 4-week unlimited pass or a session. With Kate

4. Personal Training – 30 min or 1 hour sessions, per session or buy a block

PT sessions are available with Kate at Station 22 and on a mobile basis. PT sessions with Ruth are available on a mobile basis. Sessions cost £15 x 30 mins and £30 x 1 hour sessions. Discounts available on 1 hour block bookings: £120 x 4 sessions, £170 x 6 sessions (saving £10), £220 x 8 sessions (saving £20), £270 x 10 sessions (saving £30), £310 x 12 sessions (saving £50).    

PT services / clients we work with: areas Kate specialises in includes pre and post natal exercise and female specific training. Ruth specialises in GP referral (working with clients with chronic conditions such as diabetes and other conditions), cancer rehab and female specific training.

For more information on all of the above and to purchase a gift voucher get in touch… Christmas sorted!

Email: hello@brooks-fitness.co.uk

All classes and PT are being delivered in-line with Covid-19 Guidelines.

Prior to taking part in any class or PT session you MUST complete an online Physical Activity Readiness Questionnaire (PAR-Q) & Informed Consent form. Click this link to view and complete the online PAR-Q        

LikeStickersSparkle You can also follow on Facebook, to see reviews, pics and video clips from classes and PT sessions, check out our page and give it the thumbs up: Facebook.com/BrooksFitnessPT

We’re also on Insta too, check out @brooks_fitness_pt and @bump_and_beyond_bootcamps for pics, clips and stories/highlights from PT and classes


Unknown anxiety…

We’re 2 weeks into lockdown 2.0… how are you doing/feeling?

Even though this latest lockdown has been given a 4 week cap, it’s hit people a lot harder. Unlike first time around we’ve not got the good weather and long days/evenings, we’ve come out of that seriously long slog… things felt like they were getting back to old normal… and then BOOM… we’re given another massive blow – to put it mildly!! This level of uncertainty and unknowns IS going to create anxieties.

Now I’ve suffered with pretty bad stress and anxiety over the past few years… I know what it feels like, how it can come out in its various forms (physical, psychological and behavioural) and how that has looked and feels for me… and this is different for everybody. What I am seeing and hearing from most people is that they are suffering… but don’t necessarily know it. If you’ve not suffered with it before, knowingly, you are most likely passing it off as other things.         

Anxiety is the feeling you have when you think that something unpleasant is going to happen in the future. Other words such as feeling ‘apprehensive’, ‘uncertain’, ‘nervous’ and ‘on edge’ (everything that Corona is kicking up) also provide a good description of feelings linked to anxiety. Anxiety is completely normal and something that all human beings experience from time to time, when faced with situations that are difficult or threatening. The word ‘anxiety’ is often used to cover a broad range of experiences and is linked with emotions such as fear and worry. In fact, ‘fear’ and ‘anxiety’ are almost interchangeable terms. Anxiety itself can be a helpful emotion, as it can help you to prepare for events ahead as well as improving your performance. However, anxiety can become so severe and intense at times that it becomes debilitating and starts to restrict daily routine and life as a whole… and this is what we all need to watch out for!

Knowledge is power, as the saying goes… and so understanding more about anxiety, what it can look and feel like, what can cause it and how you can cope and manage it… can only be a good thing.  

Here’s just some of the signs and symptoms…  

Physical: muscle tension, chest pain, abdominal discomfort, hot and cold flushes, skin disorders, back pain, increased resting heart rate, breathing rate and blood pressure, dizziness, weight change.

Emotional: depression, irritability, anger, boredom, feelings of helplessness.

Mental: irrational thoughts, lack of focus, paralysed state of panic, low self-esteem, overly self-critical.  

Behavioural: changes to eating patterns, social withdrawal, aggression, mood swings, sleep changes.    

IF… anxiety and chronic stress are left untreated / unaddressed, it can have a significant impact on long-term health… leading to depression, hypertension, hypercholesterolemia, some cancers, osteoporosis, IBS to name a few… long-term exposure to the ‘fight or flight’ response results in the release of cortisol, a catabolic hormone that suppresses the immune system – really not good!  

Management of anxiety…

Because the reasons and root causes of anxiety and stress can vary so much from person to person; different circumstances, life events, traumas etc. the management has to be individualised to a degree. What works for one person, might not be the best course of action for the next… you need to pick yourself apart and very often do a combination of things to address and manage different aspects. Some of the most common management techniques and therapies include:

  • Exercise – a biggie! Exercise is that escape / switch-off from stressors and endorphins give the best boost. Exercise is as good as antidepressants for mild-moderate anxiety and depression (this is not saying that if you are on medication you can stop taking it and just exercise).
  • Breathing and relaxation exercises and techniques – something that is so simple and can help in an instant as anxiety and stress builds. When my anxiety was at it’s worst I would do the Benson breathing exercise and always listened to a guided mediation before bed or first thing in the morning (and still do this now). I listen to the same ones over and over, and now I can’t get the full way through before I’m away with the fairies.
  • Counselling and talking therapies – opening up to someone impartial about life events and traumas can be so beneficial. Counselling is a way to help you process and deal with difficult things/feelings, understanding how to process them and move forwards, how to deal with them as they come up in future. I’m a big fan and encourager of this, talking and opening up to whoever you feel comfortable with can help so much.
  • Diet, caffeine and alcohol – eat a sensible/balanced diet, fluctuations in blood sugar / snacking can produce the same symptoms as anxiety. As can consuming too much caffeine, and the aftereffects of drinking too much alcohol (100% the alcohol effect gets worse as you get older!).
  • Complementary therapies – massage therapy, reflexology, acupuncture, reiki; all of the above can help to alleviate stress and anxiety, alongside other management methods. I am a massive advocate of complementary therapies. They have helped me greatly, reiki in particular. Reiki and exercise are my must haves in life. I go to my good friend, Jane, weekly, she’s the best! Read more about her services and reiki here.    
  • Medication – depending on how bad your anxiety and stress is, it may be that you have tried various/numerous methods of self-help and your anxiety levels are still high. If this is the case, the best course may be medication, and this is something that you should seek advice from your GP.

Self-help resources and information

Anxiety UK – have produced a comprehensive Understanding Anxiety Guide with information about what anxiety is, understanding symptoms, treatments and various therapies.

Click this link to view and download other free Anxiety UK booklets and guides.

Moodjuice (free site) – is a site designed to offer information, advice and support guides to those experiencing conditions such as depression, anxiety, stress, panic and sleep problems. Click here to find out more about Moodjuice.

Moodgym (subscription site – £21 for 12 months) – moodgym is an interactive self-help book which helps you to learn and practise skills which can help to prevent and manage symptoms of depression and anxiety. Click here to find out more about Moodgym.

Useful resources and websites

Anxiety UK

Mind

Mind – types of mental health issues

Mental Health Foundation

Samaritans

PANDAS – PND Awareness and Support  

I hope this information; downloads, links for further information and support helps… speak up and reach out if you are struggling, always.

If you’re wanting to get more active, exercise and start PT or classes… get in touch. Follow the links below for more information on classes and sessions I’m currently delivering.

Station 22 classes – currently being delivered online via Zoom

Buggy Bootcamp – an outdoor exercise class for mums/parents at Stubbylee Park in Bacup

Mum-to-Be & Mum & Baby Bootcamp at Station 22 – studio based group exercise classes for pregnant women and new mums


Fighting fit and loving it…

Beauties Beasting Barbells – Stevi (front, right) and Sophie (front, centre)

To celebrate National Fitness Day, we ran a Facebook freebie giveaway… offering up gym and class memberships and passes, to help people to stay strong in body and mind through these tough and testing times…

5 prizes were up for the taking and our lucky winners have said it has been their rebuilding and making… the mega motivation and renewed energy boost needed after a long and tough 6 months…

3 weeks in and they are on fire… fighting fit and loving it!

Here we hear from 2 of our lucky winners… Stevi and Sophie. Stevi won our top prize, 3 months free Gym & Class Membership (lucky lady!) and Sophie won a 1-month Class Membership.  

Here’s what Stevi has to say…

After training at home for months, I was so happy to have won the 3-month free Gym & Class Membership – I never win anything!

The classes are great! Kate is so supportive, motivating and fun, and she’s helped me in the gym too with a programme to get started and focused on. It’s a great gym and studio, so welcoming and friendly, a good and positive vibe that we need in these times. The studio and gym are super clean, everyone has their own designated kit and space to train. I’m loving it and well in the zone!

I highly recommend the gym and classes at Station 22; in these tough times exercise is the best thing for mental and physical health.

Here’s what Sophie has to say…

I am SO glad I won a month of classes with Kate at station 22. After putting on 2 stone over lockdown and losing all motivation, I just thought I would enter and if I won then I would have to use it and make the most of it… and I won!! 😊

Admittedly, I was so nervous about getting back out there and exercising, and I felt really self-conscious. It was daunting for me going somewhere new and meeting new people too, but from the minute I walked into my first class everyone was so lovely and welcoming. Kate is brilliant at motivating you, and really knows her stuff. If anything is too difficult, she will modify the exercise so you can still push yourself at your level.

In a couple of short weeks, through eating well and doing 3-4 classes a week, I can already see and feel a difference in myself; how clothes fit, and weekly pictures I’ve taken. The number on the scales has dropped by 9lbs too!! I feel great for it and it gives me some ‘me time’ away from work and 2 young children. So good for the social side too! I’m starting to feel good again. Even when I’m not in the mood, once I get there, I love it and feel amazing after every class.

Exercise and socialise… stay strong in body and mind through these tough times!

Get involved… come and give classes and the gym a go… there’s a good mix of classes available throughout the week, whatever your experience and ability, you’ll be just fine and have a good time 😊 and a great gym with a good mix of resistance machines, free weights, cardio machines and functional kit… a fair few shiny and new toys too!

Daytime 30 minute blast classes, evening and weekend… there’s a good mix of strength and cardio… something to suite everyone > check out the class timetable and book!

Get started on the gainz train with a FREE gym sesh and try before you buy > get your free gym pass on the Glofox app!

Prices

You can pay per class / gym session or purchase a monthly pass… which are a steal of a deal!

£4 x 30 min classes
£6 x 45 min classes
£26 for monthly class pass
£15 for weeks gym pass
£26 for monthly gym pass
£40 for monthly gym and class membership

For class bookings and passes download and book via the GymCatch app > bit.ly/BrooksFitnessGymCatch

For gym memberships and bookings head over to Glofox > Station 22 Glofox

Get in touch 

If you’ve got any questions about the gym or classes… don’t hesitate to get in touch.

Email: hello@brooks-fitness.co.uk