How to: Make almond milk

  I Love Almond Milk Not the kind you buy at the store but the homemade, fresh and delicious kind that takes you a matter of minutes at home! Making your own almond milk is easy, just take a look at how we made almond milk in the FitER Kitchen. How to store your almond milk? I simply store in the fridge in a glass bottle. Because it is so easy I do tend to make mine fresh each day so only make what I would need daily and I tend to have a constant supply of soaked nuts. Taste the difference You will certainly taste the difference between the… Read More

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How to manage back pain!

How a ladies only gym in Plympton is tackling back pain! If you suffer with back pain you know just how draining it can. There are not only physical limitations associated with the pain but for some the the constant interruptions to normal daily functions, the constant pain and discomfort, the repeated occurrences where you just ‘can not do’ something or even the fact that joy seems a distant memory start to have an impact on so many other realms of life from your mental well being, depression and anxiety, avoidance of social opportunities and even impacts on relationships. Lower back pain Pain can originate and radiate from all over… Read More

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The FitER Feather Boas

Fundraising The FitER Feather Boas are a group of local women who organise events, socials and fun through the FitER Health Club all for good causes. ALL WELCOME TO JOIN US This year we  have set a target of £3000 to raise for Cancer Research UK and will be taking part in this years Relay for life event. You can read more about the Relay for Life event and even make a donation to our team right HERE.  See what we are doing! January 2018 FitER Feather Boas Meeting Minutes Check out the many fantastic events our team have organised, come and support them and get involved. Check out our… Read More

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Sweet Potato brownies

A healthy brownie! The sweet potato is a really fantastic source of Vitamin A, Vitamin C, manganese, copper, pantothenic acid and vitamin B6, plus potassium, dietary fiber, niacin, vitamin B1, vitamin B2 and phosphorus all nutritents that will support many bodily functions like hormone balance, glucose levels, blood cholesterol and immune function. This makes the sweet potato a pretty spectacular vegetable to include in your diet. When you combine the health benefits of the sweet potato with the super powers of cacao you have a seriously impressive combo! The benefits of cacao: Jam packed with anti-oxidants Good source of plant based Iron Magnesium rich for a healthy heart and brain… Read More

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The perfect handbag snack!

Savory nuts and seeds These delicious snacks are perfect to keep on the desk, in your handbag or in a jar in the kitchen ready for when the hunger pangs hit! Be warned they can be seriously addictive! What you need: I cup of almonds, 1 cup walnuts, 1 cup pecans, 1 cup brazil nuts in fact any nut you fancy except cashews and peanuts Savory Seed 1 cup sunflower seeds, 1 cup pumpkin seeds The Flavours Option 1 2 tbsp tamari or soy sauce Option 2 1 -2 tsp olive oil 1 tsp paprika 1 tsp cumin 1/2 tsp turmeric 1/2 tsp ground cardamon In fact you can use… Read More

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Who said you can’t exercise?

Joining the gym is not all about hot and sweaty workouts, for some the real value is staying mobile, maintaining weight, staying active with medical conditions or even maintaining independence as we gracefully age! Our unique Get Active circuit brings this highly social, effective and enjoyable option to those who would normally never step foot into a gym! These motor assisted machines are perfect because you can either allow your body to move with the machine or resist against them, gaining valuable movement in joints, improving blood flow and circulation whilst gaining the many benefits of regular exercise. Totally NO IMPACT! And for those wanting something a little more we… Read More

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Spinach and Grape Juice

The absolute favourite of my little people! So this simple juice has to be the number one choice for my little bubbas, they absolutely love the combination of spinach and grapes. Filled to the hills with antioxidants, vitamins and minerals this is a power house of a juice! What you need: 1 punnet of red grapes 2-3 handfuls of spinach or kale What to do: Pop the ingredients in your juicer and juice! Enjoy  

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What’s on in February?

What’s on in February 2018? Saturday 3rd February 10am Staying mobile with Sciatica! This workshop is the perfect way for anyone who suffers with Sciatic pain to learn how to activate the glutes and strengthen these muscles to reduce Sciatic pain, learn to stretch and mobilise the pelvis and lower back. This is a practical workshop so wear workout clothing or comfortable clothing. At the end of the workshop you will have the opportunity to speak with our Back Care Specialist who can offer you further advice or discuss how to bring regular exercise into your routine to manage your back care. Book your space HERE.  Saturday 10th February The… Read More

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What’s On In January?

January 2018 Monday 2nd January The club is back open, time to book your programme reviews, mini PT sessions, health checks and more! Monday 8th January FitERin6 Online and Onsite begins – this 6 week healthy living coaching programme is the perfect way to get your new year off to a flying start. With healthy menus, recipes, daily workouts, weekly workouts and habit change coaching. Find out more here. The Plympton Musketeers start back up again offering the Couch to 5K and beginners runs. Make sure you are dressed in the right gear, warm and reflective clothing is a must. Friday 12th January The M.S. Society will be joining FitER… Read More

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FitERin30: Beat the Winter Blues

Welcome to a new installment of the FitERin30 workouts:  Beat the Winter Blues! This fun, 30 minute workout combines high rep, light resistance training with high intensity training that will raise the heart rate and make you breathe harder, all the while causing a surge of wonderful happy chemicals called endorphins, as these flood your system you will be beating those winter blues away! The functional training elements of this workout are high intensity, you go as hard as you can for as long as you can in 1 minute. When you combine this kind of workout with the high rep resistance machines you will cause an increase in your testosterone… Read More

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The F-Word!

Let’s talk about the F-Word! We have a crazy obsession with our levels of body fat at times and sometimes it can over take all common sense when it comes to exercise and eating habits. Especially when the diet industry often paint dietary fats out to be the enemy. The annoying thing is that we sometimes don’t even know why we are burdened with this apparent curse, especially if you are a woman. The truth of the matter is, no matter what anyone says it is a little complicated! “Eat less and move more is not always as clear cut as it seems!” We often hear people say that they… Read More

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High protein Pizza!

When it comes to Pizza my kids love it and this recipe is no exception! Eggy Pizza came about because the children wanted a Pizza, it was one of those days where the fridge was looking a little bare so the imagination needed to get creative. What you need: 2-3 eggs per person Grated cheese Tomato puree 1 tbsp What you do: Beat the eggs in a bowl In a separate bowl add the tomato puree and 1 tbsp of water, mix Heat a pan with a little olive oil and pour the eggs into the pan Once the base of the eggs starts to set pour over the tomato… Read More

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Hulk Eggs

Hulk Eggs Hulk eggs are a high protein, delicious, super green breakfast machine and a big favourite with the little peeps! What you need: 2-3 eggs 1 handful spinach What you do: Blend the spinach and eggs together Scramble in a medium heated pan with a little olive oil or butter Enjoy

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Egg Muffins

Egg muffins This is such a simple breakfast recipe you will wonder why you haven’t done it before! What you need: 2- 3 eggs Diced spring onion Died red pepper 1/4 diced courgette 1/4 tsp paprika 1 tbsp grated cheese (optional) What to do: Beat the eggs in a bowl Add the veggies and paprika Place into greased muffin tins Bake in the oven at 175oC for 15-20 minutes until cooked through Enjoy

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Happy New Year

A little note from the FitER team. We at FitER would like to take a moment to wish everyone a very happy new year, wish you a  healthy and happy 2018 and take a moment to say thank you to all our clients, past, present and future for your continued support. We are a small, locally owned business and we thrive due to your support and encouragement. We want to say that over the last few years whilst we have been developing the products and services of FitER we have been truly blessed to work with many wonderful people, we have had the honour of working alongside you in your… Read More

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How to set a New Years Resolution you will actually keep this year!

Every year Millions of us set new years resolutions but how many of will actually keep them? In fact, this Christmas a friend of mine bought me a fab calendar and the first page made me chuckle! I’ve been starting a diet on New Years Day for 5 years straight now! How many of us can relate to that? Every year I have some kind of resolution about being organised and actually using a diary, or going digital on a diary and all that jazz but by end of Feb if I have even written more than birthdays in to the blooming thing I am doing well! So why is… Read More

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Why Fat is not the enemy!

I was recently told by a client that she had been advised by a medical professional to cut out all fat from her diet, she was advised to do this because she had high blood pressure. She also has arthritis and is in the early stages of osteoporosis, she is only in her 50’s! This client in particular was an avid dieter and said she hasn’t really eaten any fat for many decades, she eats fat free everything, low fat this, low fat that and avoids fat wherever she can. She does not use oils, she cooks with oil sprays sometimes, she won’t eat avocados or nuts and basically has… Read More

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How full is your bucket?

How full is your bucket is a concept that can significantly affect your successes and failures in all walks of life! Based on half a decade of research Tim Rath and Donald Clifton created a small and concise book that utilizes a simple bucket and dipper metaphor to explain how our interactions with others can profoundly affect productivity, relationships, health and longevity. After years of work with those with a weight loss or health focused goal it is clear that our interactions with our selves also has such profound effects as we dip or add to our own personal buckets! The metaphor is simple, basically every interaction you have can… Read More

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The mind monkeys that sabotage your weight loss!

It started so well! Now those January Blues are here! January started so well, the new year and all that is a perfect time to start a new healthy eating plan, to be fitter and exercise and it all started so well, but why do so many of us fail on these great intensions, less than half of us will keep to these resolutions and by March they will be a distant memory for most. WHY? Why is it that we start these new regimes but so many of us really struggle to maintain them, it’s not like we don’t really know what’s good and bad for us? Fair enough there… Read More

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7 workout mistakes that might be destroying your goals!

We all know that to maintain a healthy and effective body exercise should be a regular occurrence for us but there are some common mistakes we can make that completely sabotage and hinder your goals! Regular and consistent exercise programmes can reduce your risks of heart attackes, stroke, cancer and even diabetes, it can imp[rove your sleep patterns, increase energy levels and even make you think clearer and improve your productivity in work. For those with aches and pains regular and the right kind of exercise can even reduce symptoms and suffering! But here are some common mistakes that even your seasoned pro might be guilty of! Missing the warm… Read More

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Coconuts about coconuts

I just love finding little gems of exciting and tasty products and I am totally in love with the products with www.absolutelycoconuts.com and you will find a link in our shop. I love coconut oil, really really love it, and you know its not hard to understand why, not only is it jam packed with healthy fats, boost metabolism and has even been shown to reduce the waist line but recently it became clear to me that not all oils are created equal. You know when you find a product and it is so cheap you just think, that is too good to be true! Well sometimes it really is… Read More

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Why do I just want tea and toast?

I feel rough! The kids have come home with their wonderful winter coughs and colds and I feel rough, so do they so its a pretty yucky household right now! So you would think that with my knowledge, the beautiful fresh fruit and veg sat in my kitchen that I would absolutely be loading myself up with the ginger shots (because I simply love them). I would be hitting a super combo like Pineapple, ginger, apple and coconut water to boost my vitamins to help fight of these nasty and pesky bugs. But No! I just want tea and toast! And you know what is the weirdest thing of all…I… Read More

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