Fitness

Fitness is a crucial component of good health. Regular exercise can help you maintain a healthy weight, reduce your risk of chronic diseases, improve your mood, and boost your overall wellbeing. At Yiannis Fitness, we believe that everyone can benefit from a personalized approach to fitness. That's why we offer 1 on 1 consultations with our experienced trainers. Whether you're a beginner looking to get started, or an experienced athlete looking to take your training to the next level, our consultations are tailored to suit your individual needs and goals. So why not book your consultation today and take the first step towards a healthier, happier you?

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Welcome to our classes timetable page! Here you can explore our wide range of fitness classes and find the ones that suit your schedule and fitness goals. From high-intensity circuit training to yoga and pilates, we've got something for everyone. Our classes are led by experienced instructors who are passionate about helping you achieve your best. Take a look at our timetable and book your spot today!

Spaghetti Carbonara

Ingredients:* 240 g Spaghetti or any other pasta
* 100 g Parmesan grated
* 1 Medium egg
* 2 Egg yolks
* 1 tsp Black pepper
* 200g Chicken Breast
* ½ Onion diced
* Tbsp Garlic
* 10 g Parsley chopped

** Cooking Instructions*** Cook the pasta in salted boiling water for 2 minutes less than the packet states. Reserve some of the pasta water.* In a small bowl add the parmesan, egg, egg yolks and black pepper. Use a fork to beat it together to form a paste.* In a large frying pan cook the chicken until brown and then add the sliced onion over a medium to high heat for about 5 minutes, until the onion softens.* Add in the garlic and cook for another minute.* Add a ladle of pasta water then turn the heat down the lowest heat.* Add the drained cooked spaghetti into the pan and toss it through the chicken and onions. Then add in the cheese/egg paste mixture.* Use tongs to stir well to create a creamy sauce. If it needs loosening up then add some more pasta water.* Stir through the chopped parsley.* Dish it up and serve with more grated parmesan.

Train From Home

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Blog

Welcome to our blog page, where we cover all aspects of fitness, health, and wellbeing. Our mission is to provide you with valuable insights, tips, and advice to help you live your best life. From workout routines and nutrition advice, to mental health and mindfulness, we've got you covered. Our expert writers are passionate about sharing their knowledge and expertise to inspire and empower you to achieve your health and fitness goals. So why not take a look at our latest blog posts and join our community of like-minded individuals who are committed to living a healthy, balanced lifestyle?

• Barriers To Fitness

• The Effects Of Drinking

• Mental Health

• Procastination

• Stretching

• Mood & Food

• Banking Calories

Barriers To Fitness

Getting in shape and staying fit is a common goal for many people, but it’s not always easy to achieve. Whether it's due to lack of motivation, time, or resources, there are many barriers that can get in the way of achieving your fitness goals. In addition, our habits can also play a major role in whether we succeed or fail.

In this blog, we'll explore the impact of barriers and habits on our fitness goals, and offer some tips for overcoming them.Barriers to fitness come in many forms. Some common examples include:Lack of time
Many of us lead busy lives with work, family, and social obligations. Finding time to exercise can be challenging, especially if we’re already feeling overworked and stressed.Lack of motivation
It’s easy to get excited about starting a new fitness program, but it can be difficult to maintain that motivation over time. When results don’t come quickly, it’s easy to lose interest and fall back into old habits.Lack of knowledge
With so much conflicting information available about fitness and health, it can be hard to know what to believe. This can make it difficult to create a fitness plan that works for you.Physical limitations
Certain medical conditions, injuries, or disabilities can make it difficult or impossible to engage in certain types of exercise.Financial constraints
Gym memberships, personal training, and high-quality equipment can be expensive, making it difficult for some people to afford to exercise.So how can we overcome Barriers to Fitness?While barriers to fitness can be discouraging, they are not insurmountable. Here are some strategies you can use to overcome them.Plan your workouts
Make exercise a priority by scheduling it into your calendar just like you would any other appointment. This can help you stay accountable and make exercise a part of your routine.Find a workout buddy
Having someone to exercise with can be a great motivator. They can hold you accountable and offer support when you need it.Educate yourself
Take the time to learn about different types of exercise and how they can benefit your body. This can help you create a fitness plan that is both effective and enjoyable.Focus on what you can do
If you have physical limitations, don’t let them stop you from exercising altogether. Look for activities that are safe and accessible, and work with a trainer or physical therapist to create a workout plan that works for you.Look for affordable options
Exercise doesn’t have to be expensive. There are many low-cost options available, such as outdoor activities like hiking or running, or home workouts that use minimal equipment.Habits and Fitness
While barriers to fitness can be challenging, our habits can also play a major role in whether we succeed or fail. Habits are the small actions we take every day that can add up to big changes over time. Good habits can help us achieve our fitness goals, while bad habits can hold us back.Here are some common habits that can impact your fitnessPoor eating habits
Eating a diet that is high in sugar, processed foods, and unhealthy fats can sabotage your fitness goals. On the other hand, eating a balanced diet that is rich in fruits, vegetables, lean protein, and healthy fats can fuel your workouts and help you achieve your goals.Sedentary behaviour
If you spend most of your day sitting at a desk, in front of the TV, or in the car, you may be hindering your fitness progress. Incorporating more movement into your day, such as taking regular breaks to stand up and stretch, can make a big difference, park your car at the furthest end of your work or supermarket car park, take the stairs instead of the lift.Lack of sleep
Getting enough sleep is essential for overall health and recovery. A common barrier tour fitness goal, its important we aim for 8 hours sleep each night to help our body recover, heal and rebuild muscle tissues and balance hormones. Without enough sleep, the body becomes stressed, leading to an increase in cortisol, a hormone that promotes fat storage and hinders weight loss and can increase appetite and cravings.In conclusion with consistency and dedication, we can overcome our daily barriers and create new habits to replace old habits to create a new daily routine. Our fitness is journey and it is important to be patient with oneself and celebrate the small victories along the way. With the right mindset, support and habits anyone can achieve their fitness goals and lead a happier and healthier lifestyle.

The Effects Of Drinking

Alcohol consumption is a common activity worldwide, and it is often associated with social gatherings, relaxation, and celebration. However, drinking excessive amounts of alcohol can have harmful effects on your health. The recommended limit for alcohol consumption is no more than 14 units per week for both men and women, and drinking more than 20 units per week can have adverse effects on your body, including weight gain, decreased physical fitness, and an increased risk of chronic diseases.

In this blog post, we will discuss the effects of drinking more than 20 units of alcohol a week on exercising and weight loss.Weight Gain
Alcohol is high in calories, and drinking more than 20 units of alcohol a week can significantly contribute to weight gain. One unit of alcohol contains 56 calories, which can add up quickly, especially if you are consuming large amounts of alcohol. Additionally, alcohol can stimulate your appetite, leading to overeating and making it harder to stick to a healthy diet. This increase in caloric intake can lead to an increase in body weight, which can lead to obesity and other health issues.Decreased Physical Fitness
Excessive alcohol consumption can also decrease your physical fitness levels, making it harder to exercise and maintain a healthy weight. Alcohol is a depressant, which means it slows down your body's central nervous system, making you feel tired and lethargic. This can affect your motivation to exercise and decrease your energy levels, making it harder to engage in physical activity. Furthermore, alcohol can impair your coordination, balance, and reaction time, which can increase the risk of injury during exercise.Increased Risk Of Chronic Diseases
Drinking more than 20 units of alcohol a week can also increase your risk of chronic diseases, including heart disease, liver disease, and certain cancers. Excessive alcohol consumption can raise your blood pressure, increase your triglyceride levels, and contribute to the accumulation of fat in your liver, all of which can increase your risk of heart disease. Additionally, alcohol can damage liver cells and lead to liver disease, including cirrhosis and liver cancer. Furthermore, alcohol consumption is linked to an increased risk of certain cancers, including breast and colon cancer.Impact on weight loss
If you are trying to lose weight, drinking more than 20 units of alcohol a week can hinder your weight loss efforts. Alcohol consumption can cause inflammation in the body, leading to a slower metabolism and increased fat storage. Additionally, drinking alcohol can disrupt your sleep patterns, leading to poor-quality sleep, which can also hinder weight loss. Furthermore, alcohol can decrease your inhibitions and increase your cravings for unhealthy foods, making it harder to stick to a healthy diet.In conclusion, drinking more than 20 units of alcohol a week can have harmful effects on your body, including weight gain, decreased physical fitness, and an increased risk of chronic diseases. If you are trying to lose weight or maintain a healthy weight, it is essential to limit your alcohol consumption and engage in regular physical activity. It is also essential to eat a healthy, balanced diet and get enough sleep to support your weight loss efforts. Remember that moderate alcohol consumption can be a part of a healthy lifestyle, but excessive alcohol consumption can have severe health consequences.

Mental Health

Exercise is often associated with physical health, but it is just as essential for mental well-being. Physical activity has been shown to have a significant impact on mental health, including reducing symptoms of anxiety and depression, improving mood, and boosting self-esteem.

In this blog, we will explore the many benefits of exercise for mental well-being and why it should be an essential part of our daily routine.Reduced Symptoms Of Anxiety & Depression
Anxiety and depression are common mental health disorders that affect millions of people worldwide. Studies have shown that exercise can be an effective treatment for these conditions. Physical activity increases the production of endorphins, the body's natural feel-good chemicals. These endorphins help to reduce symptoms of anxiety and depression, such as low mood, stress, and irritability.Improvement In Mood
Exercise has been shown to improve mood and increase feelings of well-being. Regular physical activity helps to regulate the production of neurotransmitters such as dopamine, norepinephrine, and serotonin, which are all important for regulating mood. Additionally, physical activity can help to boost self-esteem and confidence, which can have a positive impact on mental well-being.Boosts Cognitive Function
Regular exercise has been shown to improve cognitive function, including memory, attention, and decision-making abilities. Physical activity promotes the growth of new brain cells and strengthens the connections between them. This, in turn, leads to better cognitive function and a reduced risk of cognitive decline and dementia in later life.Reduction In Stress
Stress is a common problem in today's fast-paced world. Exercise has been shown to reduce stress by reducing the levels of stress hormones such as cortisol and adrenaline. Physical activity also helps to release tension in the muscles, which can lead to feelings of relaxation and calm.Sleep Improvement
Exercise has been shown to improve the quality of sleep, which is crucial for mental well-being. Physical activity helps to regulate the circadian rhythm, the body's internal clock that regulates sleep and wake cycles. Good quality sleep is essential for mental well-being and is linked to improved mood, reduced stress levels, and better cognitive function.Promotes Social Interaction
Exercise provides an opportunity for social interaction, which is an essential aspect of mental health. Joining a group exercise class or participating in team sports can provide a sense of community and belonging. This, in turn, can help to reduce feelings of loneliness and isolation, which are risk factors for poor mental health.In conclusion, exercise is essential for mental well-being. Regular physical activity can help to reduce symptoms of anxiety and depression, improve mood, boost cognitive function, reduce stress, improve sleep, and promote social interaction. It is important to make physical activity a part of our daily routine to reap the many mental health benefits that it provides. Whether it's taking a walk, going for a run, or participating in a group exercise class, there are many ways to incorporate exercise into our daily lives.

Procrastination

Fitness is an essential part of our lives, and it is crucial to incorporate exercise into our daily routine to maintain a healthy lifestyle. However, it is not uncommon to fall into the trap of procrastination when it comes to fitness, and this can hinder our progress towards our fitness goals.

In this blog, we will explore the impact of procrastination on our fitness goals & how to overcome it.Procrastination refers to the act of delaying or postponing a task, and it can have detrimental effects on our fitness journey. When we procrastinate, we miss out on opportunities to exercise, which can lead to a decrease in our fitness levels and a delay in achieving our fitness goals. This can also have a negative impact on our mental and emotional well-being, as we may feel guilty or disappointed in ourselves for not making progress towards our goals.One of the main reasons why people procrastinate when it comes to fitness is due to a lack of motivation. It can be challenging to stay motivated, especially when we don't see immediate results. This is why it is crucial to set realistic goals and break them down into smaller, achievable steps. This will help us stay motivated and focused on our progress, rather than getting overwhelmed by the bigger picture.Another reason why people procrastinate when it comes to fitness is due to a lack of time. Many of us lead busy lives, and it can be challenging to find time to exercise regularly. However, it is essential to make fitness a priority and incorporate it into our daily routine. Even small changes, such as taking the stairs instead of the elevator or going for a walk during our lunch break, can have a significant impact on our fitness levels.One of the best ways to overcome procrastination when it comes to fitness is to hold ourselves accountable. This can be in the form of a workout buddy, personal trainer, or accountability partner. When we have someone to answer to, we are more likely to stick to our workout routine and stay motivated. Additionally, tracking our progress can also help us stay accountable and on track towards our fitness goals. This can be in the form of a workout journal or fitness tracker, which can help us see our progress and keep us motivated.Another way to overcome procrastination when it comes to fitness is to find an exercise routine that we enjoy. When we find an activity that we look forward to, we are more likely to stick to our routine and avoid procrastination. This can be anything from swimming to yoga, hiking to cycling, or anything in between. The important thing is to find an activity that we enjoy and that makes us feel good. Join a class and make friends along the way.In addition to finding an enjoyable exercise routine, it is also crucial to set realistic goals and create a plan to achieve them. This can help us stay focused and motivated, rather than getting overwhelmed or discouraged by our progress. Additionally, it is essential to celebrate our successes, no matter how small. This can help us stay motivated and inspired to continue working towards our goals.In conclusion, procrastination can have a significant impact on our fitness journey, and it is crucial to overcome it if we want to achieve our fitness goals. By holding ourselves accountable, finding an enjoyable exercise routine, setting realistic goals, and tracking our progress, we can overcome procrastination and stay on track towards our fitness goals. So, don't let procrastination hold you back from achieving the healthy, active lifestyle that you deserve. Take small steps towards your goals every day and see the progress that you can make!

Stretching

Why Do You Need to Warm Up and Stretch Before Exercising?
(Especially as You Get Older)

We’ve all been guilty of it—turning up to a session, eager to get stuck in, and skipping the warm-up. But as we get older, this becomes a dangerous habit. If you’re not warming up properly, you’re setting yourself up for injury, reduced performance, and a whole lot of unnecessary soreness.Here’s why warming up and stretching before exercise isn’t just important—it’s essential, especially as we hit 40 and beyond.1. Prepares Your Body for ActionA good warm-up gradually increases your heart rate, blood flow, and body temperature. This helps loosen up your muscles and joints, making movements feel smoother and reducing the risk of strains or pulls.Think of your body like a car engine on a cold morning. You wouldn’t just start the car and drive at full speed—you need to let it warm up first!2. Becomes Even More Important as You AgeWhen we’re younger, we can get away with a rushed warm-up (even though we shouldn’t). But as we hit 40 and beyond, our muscles take longer to loosen up, our joints aren’t as forgiving, and recovery takes longer.Skipping a warm-up in your 20s might mean a bit of soreness the next day. Skipping it in your 40s+ can mean a pulled muscle, joint pain, or even weeks out with an injury.3. Improves PerformanceJumping straight into a workout with cold muscles limits your power, speed, and endurance. A proper warm-up primes your nervous system, meaning you react faster, move more efficiently, and perform at a higher level.4. Reduces Injury RiskMost injuries happen when muscles and joints aren’t ready for the stress of exercise. Warming up increases flexibility and mobility, reducing the chances of muscle tears, joint injuries, or strains.As we get older, the last thing we want is to be sidelined with an injury just because we skipped a few minutes of prep work.5. Gets Your Head in the GameIt’s not just your body that needs warming up—your mind does too. Taking 5–10 minutes to move through mobility exercises and dynamic stretches helps you focus, dial in on your goals, and prepare mentally to push yourself.6. Helps with RecoveryA good warm-up also sets the tone for better recovery. If you go into a session stiff and tight, you’re more likely to feel sore for longer afterward. Warming up properly means less post-workout pain and faster muscle recovery.What Makes a Good Warm-Up?A solid warm-up should include:
✅ Light Cardio – A few minutes of rowing, cycling, or jogging to raise your heart rate
✅ Dynamic Stretching – Movements like leg swings, arm circles, and hip openers to loosen up the joints
✅ Activation Drills – Bodyweight exercises like squats, lunges, or band work to engage key muscle groupsDon’t Skip It!If you want to train hard, stay injury-free, and get the most out of your sessions—especially as you get older—warming up isn’t optional, it’s essential. Take those extra few minutes before every session to prepare properly, and your body will thank you in the long run.Now, let’s get moving! 💪

Mood & Food

Breaking the Cycle of Emotional Eating

We’ve all been there. A stressful day at work, a tough week, or just feeling low—and suddenly, that bar of chocolate, takeaway, or bottle of wine feels like the only thing that will make it better. The connection between our mood and food choices is powerful, and if we’re not mindful, it can sabotage our progress, leaving us stuck in a cycle of emotional eating and regret.
At Yianni’s Fitness, we focus on training hard and staying disciplined, but real success isn’t just about the workouts—it’s about how we fuel our bodies and control our mindset.Why Do We Reach for Junk When We Feel Low?When we’re stressed, tired, or feeling down, our brains crave a quick fix. High-sugar, high-fat, and processed foods give us a temporary dopamine hit—the “feel-good” hormone—but the crash that follows leaves us feeling even worse. It’s not just about willpower; it’s a chemical reaction happening in our brains.Common triggers for emotional eating include:• Stress & Anxiety – Work pressure, family issues, or financial worries can make us seek comfort in food.
• Tiredness – When we’re exhausted, we’re more likely to crave sugary, high-carb foods for a quick energy boost.
• Boredom – Eating can become a habit when there’s nothing else to do.
• Loneliness or Low Mood – Food becomes a temporary distraction from emotional struggles.How Emotional Eating Affects Your Fitness GoalsGiving in to these cravings now and then won’t ruin your progress, but if it becomes a habit, it can lead to:
• Weight gain & stalled progress – Extra calories from junk food can undo your hard work in the gym.
• Low energy & motivation – Processed foods leave you feeling sluggish and unmotivated to train.
• Poor recovery & performance – A diet lacking proper nutrients will impact your strength and endurance.
• Guilt & frustration – The cycle of eating, regret, and trying to “fix it” with extra training can mess with your mindset.How to Break the Cycle✅ Recognize Triggers – Keep a food and mood journal to spot patterns in your eating habits.
✅ Have Healthy Alternatives – Swap chocolate for dark chocolate & nuts, crisps for homemade popcorn, or takeaways for a high-protein homemade meal.
✅ Manage Stress in Other Ways – Try exercise, deep breathing, or even a walk instead of reaching for food.
✅ Stay Hydrated – Dehydration can make cravings worse, so drink water before reaching for snacks.
✅ Follow the 10-Minute Rule – If you’re craving junk food, wait 10 minutes and do something else. Most of the time, the craving will pass.Final ThoughtAt Yianni’s Fitness, we push for progress, not perfection. It’s okay to enjoy treats in moderation, but the key is making conscious choices rather than letting emotions dictate what you eat. The stronger your mindset, the stronger your results.

Banking Calories

How to Enjoy Your Weekend Without Losing Progress

We’ve all been there—Friday night rolls around, and the cravings for a takeaway, a bottle of wine, or a big night out hit hard. You’ve trained well all week, eaten in a calorie deficit, and you don’t want to undo all your hard work. But what if I told you that you can enjoy your weekend treats without setting yourself back?It’s all about “borrowing” calories—or as I like to call it, calorie banking.How Does a Calorie Deficit Work?Losing body fat comes down to calories in vs. calories out. If you eat more calories than you burn, you gain weight. If you eat fewer, you lose weight. Simple, right? But here’s where it gets interesting…Your body doesn’t hit the reset button at midnight every day. It works on longer-term energy balance, meaning your weekly calorie intake matters more than your daily intake.So, if your goal is to eat 1,800 calories per day (12,600 per week), but you know you want a bigger meal and drinks on Saturday, you can “borrow” some calories from earlier in the week to give yourself more flexibility.How to Bank Calories for the Weekend1: Cut back slightly Monday to Friday. Reduce daily intake by 200-300 calories (e.g., 1,500-1,600 instead of 1,800).This frees up 1,000-1,500 extra calories for the weekend.2:Prioritise protein & volume foods. Eating more protein, veg, & fibre keeps you full on lower calories.3: Keep up training & steps.
More movement = More flexibility with food choices.4: Enjoy guilt-free.
Use your saved calories for a meal or drinks without feeling like you’ve ruined everything.Why This Works &Why Many Fail Without It.The problem for most people isn’t one bad meal it’s the all or nothing mindset. You eat a big meal, feel guilty, then think, “I’ve ruined it now, may as well keep going,” and the weekend turns into a binge.By planning ahead and banking calories, you’re still in control. You can enjoy food & stay on track, rather than feeling like you’ve failed.The Sheep Path PhilosophyThere’s a great analogy from ancient philosophy "Habits form like a sheep walking around a mountain. The more they walk the same path, the deeper the trail gets".If you’ve spent years thinking weekends don’t count or one bad meal ruins my progress, you’ve dug a deep path. But the good news is that you can change that path by creating better habits.Try calorie banking for a few weeks and see how it changes your mindset. You’ll realise you don’t have to give up the foods you love, you just need to plan for them.Final ThoughtsFitness isn’t about punishment; it’s about balance. Eat well, train hard, and enjoy life. Just be smart with your choices, and the results will come.If you need help with nutrition or accountability, you know where to find me, let’s keep making progress together! 💪🔥

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