Sarah Langford Fitness

22/12/2025

You can still eat cheese and lose weight.

You can still eat that chocolate and lose weight.

Looking at your calories in vs your calories out will help you lose weight.

This can mean eating chocolate, cheese and drinking alcohol if that makes you happy but knowing that these products tend to be higher calories than actual meals such as meat/fish, vegetables and carbs, where the food quantity is greater than a bit of cheese or chocolate but is more filling and creates a balance with your hormones.

Sometimes in order to reach the weight loss goal we want, we may have to take away these higher calorie foods in order to eat more of the lower calorie foods such as salads and proteins but this is never long term and its never for the rest of your life. You can tailor what foods you want, need that fits in with your macros and calories.

If you need any help with your Weight loss goals or are confused by what to do, please get in touch.
I work with clients who want to keep in the things they love, socialising with friends at the pub, eating deserts, but I help them create new habits and help them understand what needs to be done or how it feels.

The main things to remember is:
- Eat double the protein in every meal, including breakfast, lunch and dinner
- Increase your daily movements e.g. walking
- Increase your water intake
- Improve your sleep quality and habits
- Increase strength or muscle mass if this is your goal, which enables you to be able to eat more and still lose weight.

21/12/2025

Here is a snippet of a 10 minute workout series uploaded onto my YouTube channel.

Go and search for Sarah Langford Fitness and subscribe to my channel to receive updates of new videos you can do at home.

There will be more of these Exercise Snack Videos to come in a series.

Add them together, do them as a stand alone or repeat them.

20/12/2025

Here are a few stretches I like to do to help with my tight shoulders, arms and upper back.
1. Wall chest stretch
2. Wall Bicep stretch (see the difference in hand placement compared to the first stretch on the wall)
3. Delt stretch
4. Tricep stretch
5. Thread the needle
6. Child pose stretch forward and to the sides

Let me know if these help you too.

19/12/2025

18/12/2025

If you aren't able to make classes over the Christmas period or you are missing the classes that aren't on. Did you know that you can purchase an online video of that class (except Boxercise) to do at home?

Its only £7 and its yours forever. Pay by bacs and send me a message you've paid with what class you want and I can send you the YouTube link.

Happy exercising even if you can't make the class.

16/12/2025

Did you know 20 seconds of hugging releases the anti-stress hormone oxytocin into the bloodstream.

Make sure you get your hug today.

14/12/2025

Christmas class schedule.

12/12/2025

When you consume sugar , you set off a cascade of chemical reactions in your body that make you hungry and leaves you craving for more.

A tip to help, is to eat sugar after a protein rich meal instead of sugar on its own.

10/12/2025

09/12/2025

Christmas class schedule.

Here is the email link I just sent out:

http://eepurl.com/jt6TI2

07/12/2025

I teach post Natal pilates classes at Windmill Hill Community Centre, Vivian Street on Mondays 10:30am for an hour.

In the classes, we will work on pelvic floor exercises with breath and muscle connection plus strengthening the muscles that become weak due to postural change during pregnancy.

I test for abdominal separation and give you advice regarding this issue.

In class we will use resistance bands, ankle weights, stability balls and our body weight.

If you are new to the class please arrive early for a pre screening and checking the abs.

Babies are of course welcome, just bring a mat for yourself (if you have one) and one for the baby.

01/12/2025

Hello, Here is this month's newsletter with Christmas class cancellations.

Happy Christmas. As you know I love this time of year and I will be wearing my Christmas jumper and socks very early, so please join in. Also I will be getting my Christmas music out of the box nearer to the end of the month and i will try not to play it too much as I know some of you dislike Christ...