Sarah Langford Fitness

06/05/2026

Vegetarian protein sources

How much protein do you have? Do you struggle getting enough protein being a vegetarian?

I see a lot of my clients struggle with reaching their protein amount. Protein isn't just for body builders, getting enough protein in your diet helps with:
- growing and maintaining muscles
- helps curb hunger
- increase energy
- balances blood sugars

Here are my top vegetarian foods high in protein;
1. Nutritional Yeast: Contains protein, vitamins, minerals, and antioxidants. It's commonly used as a vegan cheese flavoring for topping soups, salads, curries, bolognese.
2 tablespoons contain: 50 calories, 8 g of protein.

2. Seeds and Nuts: Add these to salads, smoothies, pancakes, raw energy balls, stir frys. Adding these to meals can help increase protein amount in each meal

3. Pea or Lentil pastas: Swapping your normal pastas to these type of pastas can help add up over the day your protein amount, as well as counting towards your vegetable count. Red lentil pasta: 60g serving: 7.4g protein.

4. Protein powders: Veggie protein powders are a amazing and quick way to increase your protein intake. Have it with water or make a smoothie or even add it to make cakes or pancakes. I really like the taste and texture of Awesome Supplements protein powders. They mix well, are vegan, so good for the stomach and is low in carbs and fats but holds 22g of protein.
5. Dairy sources: If you eat dairy foods then another way to increase your protein through the day is to add cheeses or skyr yoghurt (thicker, higher amount of protein, low fat and carbs compared to your Greek yoghurts) 100g of skyr yoghurt is 10.6 g protein.

I hope this has helped. Remember adding small amounts here and there through the day can help and don't be afraid of protein powders. They aren't just for people who work out.
If you are unsure how to calculate your protein intake, it's about 1.6-2.4g per kilo of bodyweight to gain or maintain muscles. E.g. 80kg x 1.6 = 128g per day.

If you need help with nutrition then please do get in touch.

04/05/2026

Here is my push workout
1. Barbell chest press 3 x 12
2. Dumbbells flyes 3 x 12
3. Side raises 3 x 12
4. Barbell shoulder press 3 x 6
5. Tricep press 3 x 12

Let me know if you give this ago or what your push workout consists of.

01/05/2026

Here is this month newsletter, which contains a few classes that are not on during May.

Classes not on this month are: Monday 4th May No Post Natal Pilates or HIIT Friday 8th May No Fitness Pilates Tuesday 19th May No Boxercise (Fitness Pilates is on that night) Friday 22nd May No Fitness Pilates Monday 25th No Post Natal Pilates or HIIT Tuesday 26th No Fitness Pilates or Boxercise  

01/05/2026

This is a reminder of what I offer.

Get in touch if you need help with accountability, Fitness Classes, emotional and physical support, guidance with post natal care and releasing tension in the body.

Fitness classes are held in Windmill Hill Community Centre and all my other sessions are held at my home studio in southville.

29/04/2026

When you perform Lunges on one side, are you resting long enough before doing the other leg or are you going straight to the other leg?

If you are lifting heavy enough then going straight onto the other leg just won't happen because your muscles would be fatigued even if that wasn't your working leg.

Rest between legs and not just for a few breaths but long enough till you are ready to smash out the reps properly.

If you are able to go straight onto the next leg, then this is your sign to go heavier with the weight.

27/04/2026

This is my hand, you may not see it very well but it has eczema. Now I obviously only decided to take a photo of it as it is starting to get better and not when it was red and itchy. But trust that this eczema flare up was bad (I have 3 independent people to verify it 😉)

Kinesiology has always helped when my eczema flares up so here is the low down on how to helps:
- I can use muscle testing to see what food may be causing the issue. Which for me was sugar, cheese and orange, so cutting these out till it's gone, then slowly introduce them back in.
- I can muscle test to see where it may be coming from. For me it was my adnerals (stress) and liver (not getting rid of the excess toxins in my body)
- I can use muscle testing to see what supplements may help. Krill oil, B12, Zinc and Magnesium were priority for my body.
- I have also been feeling irritable and overwhelmed and I used EFT and The emotion code techniques to help release these stored emotions.

I just find this all so amazing that Kinesiology can be used to help. Me before knowing about Kinesiology I would of gone to the doctors to get creams which would only deal with the soreness but nothing to understand why it keeps happening or what to do to get rid of it.
But Kinesiology has helped me understand that when I am overwhelmed and I am overdoing it with sugar then eczema can happen. Now I only get eczema flare ups maybe once or twice a year and its usually when I am not looking after my stress levels.

I have helped others with eczema flare ups and they are always amazed with the results.
If you are interested in knowing more about how kinesiology can help you,please do get in touch.

24/04/2026

Here is my pull workout:
1. Deadlifts 3 x 8 reps
2. Pull downs 3 x 8 reps
3. Declined bicep curls 3 x 10 reps
4. Straight arm pulls 3 x 12 reps
5. Not in the video Ab roller outs 3 x 15 reps

22/04/2026

Here are a few nutrition tips:
1) Non-starchy vegetables make up the largest portion of the diet, as this will give you your energy and nutrients. E.g. Leafy greens, cruciferous veggies, tomatoes.
2) Increase your protein amount which will help with decreasing hunger and cravings and can help with stabilising blood sugar levels and help build muscles if you are weight training and help repair your body. If you are struggling getting in enough, double up on your protein sources in each meal or think about adding in protein powders or swapping lower protein versions of your food for higher protein sources.
3) Include good fats like nuts, seeds, olives and avocados. But be mindful of portions especially if you are following a calories/macro target.
4) Reduce starchy foods and grains to smaller amounts. A lot of the time, carbs overtake a plate, loads of pasta with a bit of bolognas, loads of chips with a bit of meat, Sunday roast piled with roast potatoes and Yorkshires but not much meat/fish/veggie protein compared.
5) Try having sugary foods with a protein source. This will reduce the blood sugar levels. E.g. protein shake with a chocolate bar, eating something sweet after a high protein meal.
6) Food is fun, therefore making this a lifestyle and knowing that change takes time. New habits take practice. You don’t need to cut out anything you don’t want to but think will this food help me reach my goals. If it doesn’t cut it out till it does or cut down on the portion.
7) Alcohol is a lot like starch, so when you have it, consider it your starch intake. Also remember it takes your body 48-72 hours for your body to stop prioritizing the detox of alcohol from your body to then burning fat when working out. Alcohol will always take priority.
If you need any help with your nutrition or needing accountability or someone to help guide, you to reach your nutrition goals then please do get in touch. I currently have a few spots left for nutrition coaching.
sarahlangfordfitness@gmail.com

20/04/2026

Here is my current leg day workout:
1. BB lunges 10 reps each leg, 2 sets
2. BB Back Squats 11 reps, 3 sets
3. Leg Extensions 10 reps, 3 sets
4. Hamstring curl 10 reps, 3 sets
5. BB Bridge 10 res, 3 sets
I also include a core exercise which is sit up and reaches 20 reps, 3 sets.

17/04/2026

The Fix for cravings

Do you know the difference between cravings and hunger? Hunger is felt in the gut; cravings are felt in the head. You can be stuffed but still have cravings for food in the head.

But you are not powerless, knowing what is going on and catching it while it happens is the key.

1. Pay Attention.
Recognize the craving when it occurs, paying very close attention to the environmental reminders that trigger your habits and have caused the cravings to develop e.g. returning home from work, turning on the TV, sitting down at a restaurant, Friday night out with friends, the smell of doughnuts, seeing a friend eating a biscuit, an emotional day at work, a poor night’s sleep, etc.

2. Hack the habit.
Once you realize the habit and the craving it has created try to pinpoint the reward you are after. Once you do, find a way to eliminate the trigger and/or change the routine so that the reward is the same, but a craving develops for something else. E.g., you return home from work, and you have that combination of expectation, desire and anxiety that reminds you a craving has just been triggered. Now, realize what the real reward you are after is. Is it relaxation? Now, instead of pouring a glass of wine and eating chocolate, take 30 minutes away from the world (a new routine). Do this new routine again and again until a new craving/habit has developed.

3. Balance the brain.
Not only change the behavioural aspects of cravings, adjust the biochemistry of cravings. This means raising dopamine and doing things to lower stress hormones. Two of the most beneficial things are cocoa powder and branched chain amino acids (BCAA). They both can shut down cravings.
If you need any help in identifying your habits and creating new ones, then please do get in touch. Kinesiology can help identify what supplements may be needing to help support your body, we can also look at any emotional responsive causing the craving and help release those emotions. To find out more how kinesiology can help you, please get in touch.

15/04/2026

5 tips to help you when you are in a calorie deficit:
1. Avoid very low calorie diets.
Most diets require you to slash your food intake to the level of "semi-starvation." This just causes your body to store fat. Use a conservative calorie deficit - just 20% below your maintenance level at first. If you are already eating fewer calories over years, then you may need to start increasing your calories.
2. 30g protein for Breakfast
Protein is one of your best friends, it helps decrease hunger and cravings. Most of the time we aren’t eating enough protein especially for breakfast. Try this tip of getting in 30g of protein for breakfast, within an hour of waking up and see how your body feels. You can have scrambled egg on toast with skyr yoghurt and fruit or protein shake with boiled eggs. If you aren’t sure how much you are eating, then track the food with a food diary.
3. Eat more Fibre
Include fibre rich foods like vegetables, fruits, and whole grains to increase satiety.
4. Increase your calories burned.
If you only cut your food intake slightly, then how do you cut body fat without the process taking forever? Simple, you BURN MORE. Increase your deficit with an active lifestyle, such as increasing your steps through walking. Also building muscles with weight training will increase your metabolism.
5. Plan your meals
Prepare meals in advance to avoid impulsive, unhealthy choices. It also allows you to see what macronutrients (carbs, fats and protein) you may be low or too high in so you can adjust before eating the meal. I personally find filling out my food diary the night before to see what wiggle room I have to put in the foods I enjoy such as chocolate. I also plan my weeks meal on the weekend when I do the shopping, so nothing is a surprise.
If you need any help with your nutrition or needing accountability or someone to help guide, you to reach your nutrition goals then please do get in touch. I currently have a few spots left for nutrition coaching.
sarahlangfordfitness@gmail.com