Kristi Fit For Life

08/05/2023

Pilates is not a fad or a made up thing. There’s a reason why every single physio, chiropractor & doctor recommends their patients take up Pilates. Pilates is the only form of exercise that focuses intently on building strong core muscles.
A strong core is the foundation of a strong body. When the core muscles are not specifically strengthened, they get weaker & weaker. For example sitting all day long causes your glutes to become weak & your hip flexors to shorten. This can then set off a whole cascade of unbalances in the body. A common symptom of a weak core is lower back problems, this can cause on going pain & discomfort.
Other common signs of having weak core muscles are poor posture (this in itself puts other muscles under strain), lack of balance, struggling to stand for long periods of time, a lack of power & strength in your upper body, overly tight leg muscles, issues with your hips, problems standing up.

Core muscles only work effectively when we continuously do a variety of specific exercises to strengthen them.

Everybody needs Pilates in their life!

18/04/2023

So often there is a misconception from people that are wanting to start out on a fitness journey. There is a huge preconceived fear that everyone else is younger, fitter & slimmer. In my experience this is definitely not the case. We can be all shapes & sizes, all ages, varying fitness levels. Don’t think that just because you don’t see yourself as fit now that this has to be your future truth. You just have to start, be consistent & do not worry about what others think because most likely no one will be making any judgments. They are just trying to do their best too, whatever that might be.

The beauty of coming to my small groups is that I always make sure that everyone is ok and if a move or exercise does not work for you… then
I give you an alternative option that will work for you 😇😅

Small group fitness sessions
Body Blast
Pilates
Personal Training sessions
Over 50’s Fitness class

26/03/2023

How often do we put things off that we would like to do, achieve or change. This could be anything, from embarking on a health & fitness journey, loosing weight, giving up smoking, changing jobs, starting a new business, leaving an unhappy relationship, going travelling, starting a course.

Always waiting for the perfect moment to arise to make this change. Playing it safe, but too much safety leaves us feeling lost & confused. Your comfort zone may feel like a safe space but stay there too long & you will retract & recoil.

Plenty of excuses can come into our minds. It’s not the right time, I’m too busy, I don’t have time, I don’t know enough, I’m not perfect enough, endless procrastination will continue to appear in order for us to not take action.

When we sit in our comfort zone, it feels safe, it feels familiar, it’s what we know, so perhaps we should just stay there. Being in our comfort zone is actually what causes us the most discontentment & lack in our lives. Never pushing or challenging ourselves to move forward.

What is the biggest obstacle to being stuck & not taking action? Primarily it is fear. Feeling fear is a natural human instinct & this can lead us to question & doubt ourselves. Fear has become the biggest dominating force behind all decision making. This is because as humans we often let our fears take over & stop us achieving what we want to achieve. But if we can follow our fears & be motivated by them, we can start to allow ourselves to achieve more.

Reminders for us all -
You don’t have to feel overwhelmed or afraid. You just need to use what you have now. Focus only on what is in front of you & start now.

You don’t have to have a degree or have the perfect website in order to start your business.

You don’t need to loose 10 lbs before you sign up to that fitness class or start with a Personal Trainer in order to exercise.

You don’t have to worry about what others will think of you or what is expected of you.

What you do have to do is give yourself permission to help yourself & just start now.

If we wait for the perfect time, we will most likely be waiting forever.

12/03/2023

Small group fitness & Pilates classes.
Over 50’s fitness group
Located in a private studio near Grampound.
One to one Personal Training sessions also available.
Please message me for further details x

So what makes my small group exercise classes a little different? 🤔

💟 My studio is gorgeous & unique, you immediately feel like you have temporarily stepped away from the hustle & bustle of your busy life & walked into a little sanctuary of escapism 🌸

💟 Every single person who comes to my sessions is super friendly & kind, which makes everyone feel at ease. You can just relax & be yourself 🥰

💟 Small groups are so much more intimate & personal. We get to interact & engage with each other whilst working out. So we can share the pain & the giggles. You can also freely ask me any questions as we do each exercise 💁🏻‍♀️

💟 Every single workout session is different so we don’t get bored & it keeps our body guessing 🏋🏽‍♀️

💟 Body blast will have music to energise & motivate us 🤩 to push ourselves when the going gets tough 🤪 & Pilates will have a much calmer vibe 🙏 ✨ so we can switch off from the outside world, zone in on our core & strengthen those all important muscles 💪

💟 Everyone can work to their own level or capability, without any fear of judgment 😇

💟 I’m always available to talk to at the end of each class, if you have any questions or concerns 🤔

💟 If you have any injuries or weaknesses, I will always offer you an alternative exercise to work around it 🤗

💟 All areas of the body are worked in every workout & I love to include functional movements which are so beneficial to the body especially as we age 💪

P.S
💟 We have the cutest toilet 💗🚽 Very important to include this I think! 😂

06/02/2023

I love how plants have so many amazing healing properties & compounds in them 🌱 💫.
They are literally Mother Nature’s medicine. For example on my oats here, I have a mixture of berries, dark chocolate (containing raw cacao) & peanut butter. All of these plant foods are a good source of a powerful polyphenol called “Resveratrol” 🧐

Resveratrol is a plant based polyphenol, that’s associated with a variety of important bodily functions & potential health benefits. Resveratrol activates sirtuins, which are enzymes that play a role in gene expression, metabolism & aging.

Getting more Resveratrol in your diet may help you stack up your wellness wins & promote healthy aging. The antioxidant & anti inflammatory properties in Resveratrol may decrease oxidative stress, reduce disease incidence & increase longevity.

Resveratrol is found in nutrient-rich, plant based whole foods.

♦️Berries
♦️Raw cacao (including good quality dark chocolate)
♦️Dark grapes
♦️Peanuts
♦️Red wine (good source but in moderation due to alcohol)

I always think that knowledge is power when it comes to making good food food choices. The more we can learn about the benefits of consuming whole foods, the more inclined we will be to incorporate as many as possible into our daily diet. On the flip side, if we educate ourselves on the damaging effects of consuming processed foods, then the less inclined we will be to eat them 🙏💚

25/01/2023

As we age there are many changes to our musculoskeletal system. Some of the effects of aging can be delayed or diminished with regular exercising.

After the age of 30 we start to experience a gradual decline in bone density. Low bone density causes brittle bones or osteoporosis, & can lead to increased risk of fractures.
Women during menopause can also be at a greater risk of this due to their changing hormone levels.

As we age we become less flexible as our joints stiffen, we have less fluid around them & the cartilage begins to break down over time. This is known as degenerative joint disease or osteoarthritis.

Muscle mass starts to progressively decrease with age & nerve conduction slows. All these factors can lead to gait & balance disturbances, loss of strength, increased risk of falls, difficulty completing daily tasks & lower quality of life.

Exercise is so beneficial as we age. Numerous studies show that exercise can slow the decrease in bone density associated with aging. Basically if we do not use it, we will lose it. Keeping ourselves fit & active has so many health benefits. It will keep our muscles & bones stronger for longer & also keep us more flexible, which is so important! It will reduce our risk of serious illness & disease, boost our energy, reduce stress, improve our sleep & overall wellbeing.

It is good to do a combination of activities including some cardio, strength training, core work & flexibility. Cardio doesn’t have to mean running or extreme sports. It can be walking, swimming, dancing or interval training. Workouts using weights are great but strength training does not necessarily mean you have to use heavy weights. Using your body weight & resistance bands is equally as good. So Pilates & yoga are good for this. You will also get a nice element of core strengthening & stretching combined in both Pilates & yoga.

24/11/2022

I read this quote & thought how true! How nice is it to receive a lovely warm smile from a stranger 😊. When you offer a bright breezy smile it 😀 sends messages to the brain that are good for health & happiness. Smiling leads to the release of neurotransmitters including dopamine, serotonin & endorphins that reduce stress & other “negative emotions” such as frustration & anger & also boost “positive emotions” such as happiness. When we see someone smile, “mirror neurons” in our brain respond, & as the name suggests we “mirror” or copy the emotion we see. So this is why happiness can be contagious. While feeling joy & happiness inspires smiling, so too does smiling inspire happiness. Genuine smiles boosts one’s mood & the mood of those around you. Perhaps if everyone smiled we would live in a happier, kinder & more connected world 🌎🤗🥰

03/11/2022

This is my version of cheeky little hobnob biscuits 🍪 🥰. Made in a healthier way with oats & topped with delicious dark chocolate 🍫 (recipe down below 👇).

Good quality dark chocolate (70% or above) has numerous health benefits making it a bittersweet super food favourite 😻.
Dark chocolate is packed with flavonoids that contain numerous benefits & play a role in promoting good cardiovascular health, helping fight cancer, improve brain function & many more. In fact research shows that dark chocolate can help lower blood pressure & reduce inflammation. The cacao that is present in dark chocolate is packed with excellent nutrients & antioxidants that are richer than those present in red wine & green tea. In fact the darker the chocolate, the more health benefits you receive from them.

Hobnob biscuit recipe
1 cup of oats
1/2 cup of almond flour
2 tbsp of coconut oil
1 tbsp of peanut butter
3 tbsp of maple syrup
1 tsp mixed spice
1/2 tbsp of Demerara sugar
100g good quality dark chocolate (this gives the biscuits a lovely crunch 🍪)

* Mix the coconut oil, peanut butter & maple syrup together
* Add in the oats & almond flour, mixed spice & Demerara sugar
* Form into cookie balls & place on lined baking tray
* Bake for approx 15 mins @ 180 degrees
* Allow to cool
* Melt the dark chocolate & drizzle over the biscuits 🍪

13/09/2022

As we head out of summer & into Autumn 🍂 are you looking to get your fitness routine back? Or maybe you never had a fitness routine but are considering starting one 🤔😅

I offer small group fitness & pilates classes held in a private studio in the Grampound area. All workouts are designed to keep your body functionally fit, strong & flexible. Functional fitness is the key to keeping our body’s primed for everyday tasks & activities. Combining body weight & resistance training helps keep our bones & muscles stronger for longer.
The importance of this cannot be underestimated especially as we age!

If you would like to try a session, then please message me. All ages & fitness abilities are welcome 🤗.
We are a friendly, kind, lighthearted bunch who enjoy a bit of a giggle 🥰

Personal Training sessions are also available🏋🏽‍♀️ .

09/08/2022

For complete hydration try freshly squeezed watermelon juice 🍉. Watermelons are packed full of vitamins, minerals & antioxidants. The perfect drink for hot weather or post workout. In the heat we not only lose extra fluid but we also lose essential electrolytes, so it’s vital we replace these. Research shows that as little as 1-3% loss of body fluid can impair mood, reduce concentration, increase headaches & fatigue, interfere with working memory & increases anxiety.

29/06/2022

It’s so lovely to get positive feedback from happy clients 🥰.
It is totally my aim to make everyone who comes to my sessions feel welcome & at ease 🤗 to ensure they have an enjoyable workout experience 💜

05/06/2022

So what makes my small group exercise classes a little different? 🤔

💟 My studio is gorgeous & unique, you immediately feel like you have temporarily stepped away from the hustle & bustle of your busy life & walked into a little sanctuary of escapism 🌸

💟 Every single person who comes to my sessions is super friendly & kind, which makes everyone feel at ease. You can just relax & be yourself 🥰

💟 Small groups are so much more intimate & personal. We get to interact & engage with each other whilst working out. So we can share the pain & the giggles. You can also freely ask me any questions as we do each exercise 💁🏻‍♀️

💟 Every single workout session is different so we don’t get bored & it keeps our body guessing 🏋🏽‍♀️

💟 Body blast will have music to energise & motivate us 🤩 to push ourselves when the going gets tough 🤪 & Pilates will have a much calmer vibe 🙏 ✨ so we can switch off from the outside world, zone in on our core & strengthen those all important muscles 💪

💟 Everyone can work to their own level or capability, without any fear of judgment 😇

💟 I’m always available to talk to at the end of each class, if you have any questions or concerns 🤔

💟 If you have any injuries or weaknesses, I will always offer you an alternative exercise to work around it 🤗

💟 All areas of the body are worked in every workout & I love to include functional movements which are so beneficial to the body especially as we age 💪

P.S
💟 We have the cutest toilet 💗🚽 Very important to include this I think! 😂

22/05/2022

Small group fitness & Pilates classes located near Grampound. One to one Personal Training sessions also available. Please message me for details x

It’s so good to be back into a regular workout routine 🏋🏽‍♀️ .

Please message me if you would like to join my small & friendly fitness & Pilates classes. All are run from my own private & very cute studio, located near Grampound.

*Personal Training sessions are also available.

Class details:
PILATES - a low impact exercise class that combines posture, core stability, balance, control, strength, flexibility & breathing. If you want a fit, healthy strong body for life then Pilates is for you! 🧘🏻‍♀️

BODY BLAST - a mixed workout session designed to burn fat, whilst gaining strength. Perfect for improving your overall fitness levels 💪😅

PERSONAL TRAINING - one to one fitness sessions tailored specifically to suit the individuals needs. Including workout plans, nutrition & lifestyle advice
Classes are suitable for all ages & fitness levels.

11/05/2022

This is my chunky tomato, red pepper & spinach pasta. Making your own pasta sauce is so much better than buying a ready made one. Not only is it much healthier & full of flavour 😋 but you won’t be adding in all the unnecessary salt & sugar into it. A tip for making your sauces is to avoid canned tomatoes 🥫 . Not that many people realise how bad canned tomatoes are. The BPA (contained in tins & plastics) is leached out from the acidity in the tomatoes 🍅. BPA is NOT good for us & can disrupt our hormones & increases the risk of certain cancers amongst other things 🫢.

I will pop my recipe below 👇

Cherry tomatoes
Red pepper
Red onion
Spinach
Garlic
Fresh rosemary
Fresh thyme
Dried oregano
Chilli flakes
Smoked paprika
Black pepper
Sundried tomato paste
Vegetable stock
Olive oil

🔸Combine all the ingredients (except the spinach) & slowly roast together
🔸Add some veg stock part way through cooking
🔸Stir the spinach in at the end & more stock if needed.
🔸Serve with pasta of your choice (I used a green pea pasta which is naturally gluten free)
🔸Top with toasted pine nuts & Parmesan cheese (I use a vegan one)

#

29/04/2022

Keeping’s ourselves healthy involves so much more than just what we eat. We need real whole fresh foods but we also need things like movement, meaning, connection & purpose. Be mindful of who you spend your time with, what you listen to & read.

Definitely eat healthy whole foods as much as possible 🥦. Surround yourself with kind people who lift you up 😇. Be aware of what you watch & listen to 🤓- for example watching too much news & MSM can be such a drain on our mood & mental health 🤯. Do things that nurture your spirit & soul - like spending time in nature 🌳 & remember to always move your body 🤸🏻‍♂️

14/04/2022

Exercise & movement is a tonic for the body ✨. When we don’t move our bodies regularly, we tend to become stiff & inflexible 😣. We are more likely to get aches, pains & in balances throughout the body 😏. Carrying out various forms of exercise is going to keep your joints supple, muscles primed & bones stronger 💪💜. The less you move the worse & older you are likely to feel 🙈. Any type of movement is good but ideally it is wise to choose a balance of workouts that requires you to consistently move your body in a variety of ways. Another top tip is make a strong connection to your movements, muscles & breath. Be mindful in your workouts; don’t just go through the motions… feel & connect to every part of it. Pilates definitely teaches you this & it has been a game changer for me that is for sure! 🌟

21/03/2022

MOTIVATION 💪
So where do we find our consistent workout motivation week after week..? 🤔. Truth is we are quite likely to not feel motivated for our workouts a lot of the time 😳. How easy is it to talk yourself out of showing up to your exercise class or gym session… too tired, too cold, a bit of a headache, long day at work, too busy… bla bla bla 🙄😉. Ohh I could be in this club & talk myself out of it all too often, I know how the monkey brain works 🧠 🙈. But you gotta be strict with yourself, kick yourself up the butt, be your own parent… make your workouts a priority & commit to it! At the end of the day no one is going to save you or make you do it.. 🤷🏻‍♀️ it’s all down to YOU!! 🤨. I fully appreciate that from time to time we get sick or real stuff happens that prevents us from getting there.. so we miss one workout… ok it’s not a big deal 🤷🏻‍♀️but miss two & you are setting yourself up to fail. Once two sessions have been missed consecutively, patterns will start to change & it will be too easy to keep on creating those excuses! 🤦🏻‍♀️. For a general rule of thumb.. Do NOT let yourself even have the conversation in your head that you might not go because you don’t quite feel like it 😐. Making a habit of not turning up is the quickest route to quitting altogether. Just know you are going to show up! 👊 It’s tough but trust me.. give it 10 minutes into the session… you will get your flow, the feel good hormones will start kicking in & you will be so bloody glad you did go!! 💪🏋🏽‍♀️🤩😆

11/03/2022

Baked oats 🥣 😍.

Knowing what is the best diet or nutrition plan to follow these days can be a difficult & confusing decision 🤨. Being a bit of a health nerd 🤓, I’m always reading books, listening to podcasts & watching videos etc all relating to nutrition & health… and I have to be honest that I find it can be information overload out there, with so much to choose from & often a lot of conflicting data too 😵‍💫

So when I think about what to eat, I try to keep it simple… firstly I cook mostly from scratch which is always going to be SO much better than pre-made / processed foods. I include as many fruits, vegetables & whole foods as possible. It’s also good to learn about some of the simple health benefits or nutrients that are in different foods 🥑🤔. The more knowledge we have, the better food choices we will make 👩🏻‍🍳.

So for example my baked oats contain:
🔸Oats - Good source of fibre, good for your heart, source of protein, contains vitamins & minerals including vitamin B1 & B5, good for bowel health.
🔸Raspberries & blueberries - contain lots of vitamins, minerals, antioxidants including a high vitamin C content, fibre. Berries slow down the aging process, good for brain health, reduce the risks of some cancers & cardiovascular disease, good for eye health.
🔸Dark chocolate (good quality with a high cocoa content) - rich in flavonoids & antioxidants. Can help reduce blood pressure. Good source of iron, magnesium, zinc & copper.
🔸Cinnamon - anti viral, anti bacterial & anti fungal. Contains large amounts of polyphenol antioxidants, has blood sugar lowering properties, may help reduce neurodegenerative diseases like Alzheimers & Parkinson’s disease.