It’s not just the fitness thing that I do this for, one of the fabulous benefits of SUPERchick is my body has changed, my legs and arms are more shapely and I’m so proud that often after a few drinks I’ll say to my mates, ‘go on feel my arms, feel my abs I’m ripped man!’ Classy hey?!

But SUPERchick has honestly meant so much more to me than that. I’ve never once felt I was ‘missing out’ on my social life to work out as the girls have become an extension of that. The trainers are so warm and friendly and in a year that was a pretty tough one for me they have helped me achieve things I never thought my body could do. I would (and frequently do) recommend SUPERchick to everyone, it is not a competitive environment and you’re never shouted at. You do however receive some wonderful female camaraderie, support and encouragement to accomplish that extra 1km that you didn’t think you could do, or hold that plank for a little longer than you thought was possible.

So now I’ve challenged my Dad to a sprint triathlon in the Autumn and even if I don’t beat him, I’ll definitely be giving him a run for his money!

Lucinda Morrell, x

What is it?

To extend the summer fun through into the latter months of the year we are running another Cheerleading course throughout September. From last years experience, these classes go by so quickly you barely realise you have started before you have tuck jumped your way to a firmer bottom!

Reasons to be Cheerful:

You can burn up to 500kcals per cheerleading class
Cheerleading tones arms, bottoms and legs
It is impossible to feel grumpy whilst taking part in a SUPERchick Cheerleading class. FACT.

Who will take Cheerleading classes?

Please note that your 6 weeks training starts as soon as you sign up
You can sign up at any point between 14.7.10 – 14.10.10 to start your 6 weeks
We are unable to delay memberships or offer refunds once you are signed up

Sign up here

Once you have successfully signed up, your SUPERchick membership begins and is valid for 6 consecutive weeks!

To attend sessions you MUST RSVP via the website for every class you wish to participate in

RSVP here

Your membership includes all Group Training circuit classes and all SUPERchick Specials that fall within your 6 week period.

SUPERchick Specials include

*Cheerleading

*Sports Day

*Female Fightclub

*Pilates

*Learn to Run

All details on upcoming SUPERchick Specials will be released at the end of July on Motivation Monday and our website newsfeed.

See our Group Training Timetable here for all our park times and locations.

Welcome to the SUPERchick family, an email will be sent to you shortly after signing up with all FAQs about Group Training.

Can’t wait to see you, Don’t forget to RSVP!!!!

So, Cheryl Cole, who doesn’t want to be her!?

Well, today we have the opportunity to get one step closer to that petit figure and those toned, lean limbs…. and this opportunity (for those in London) has been handed to us by TFL.

Yes, whilst our Cheryl gets from place to place in this:

My normal mode of transport is this:

However, today, the above is not available.

AND, today on our TLC Training Programme is Classic Cardio. Are you thinking what I’m thinking? Two birds – one stone!

So, to get to work today, I will be doing this:

Yes, slightly too handily, from my front door, to the door of SUPERchick HQ is EXACTLY 10k… what are the chances!?

YOUR TRAINING

So embrace your commute to work, banish any comments such as: ‘but what about my hair’ (wear it up today)/ ‘make up’ (one word: powder)/ ‘bag?’ (a rucksack with strong and sturdy straps, which preferably has a strap across your waist and sternum – throw fashion caution to the wind – practical is key on this one, it will be one of the best purchases you EVER make)/ ‘will I make it?’ (the run that is, if you have lost track). Yes, you will – and even if you only get half way, simply get on the bus from there – every step you take makes a difference!

And if you ‘don’t’ run – then ‘don’t’ underestimate the walk. I promise you, it’s not a far as you think – and it’s amazing what you see on a walk to work – even if you think you know there area inside out – there will always be something that surprises you.

TFL we thank you. I will be putting the £’s I save today towards the new dress I will be buying in 8 weeks because my WHOLE wardrobe will be too BIG for me!…..

YOUR NUTRITION

To be released Monday 20^th September.

Cat XX

So what are nuts? A nut is classed as a hard shelled, one seeded fruit and is formed of both seed and fruit when the fruit hasn’t opened to release the seed. Many of the foods we refer to as nuts are not technically so in the biological sense, but are referred to as such in culinary terms. For example almonds, walnuts, pecans and pistachios are the seeds of a drupe (a fruit with an outer fleshy part, such as a mango), brazils and cashews are seeds, peanuts are legumes and pine nuts are seeds from a pine tree.

Each and every nut has a fabulous range of health benefits. Just 2 brazil nuts a day will provide 100% daily selenium requirement, an antioxidant that has been shown to reduce heart disease. Hazelnuts are the most fibrous of nuts, and also rich in B vitamins. Peanuts are rich in niacin, magnesium, vitamin C, manganese and chromium. Almonds are the richest source of vitamin E, a powerful antioxidant which has anti-ageing effects and keeps skin healthy, providing 35% of daily requirements.

Some studies have shown people who consume nuts are more successful at dieting as they are a filling snack. The key to eating nuts are being mindful of quantity. Nuts are so tasty it can be very tempting to consume the entire bag in one fell swoop. However due to their high calorie content it is best to stick to a handful of nuts per day. antTherth The term ‘handful’ can allow us to be a little creative (!) therefore as a guide a handful of nuts is around 30g, which would be around 10 walnuts, 20 almonds or hazelnuts, 15 cashews, pecans or macadamias, 60 pistachios or 2 tablespoons of pine nuts.

Healthy ways to add nuts to your diet include:

-          Sprinkle some chopped nuts over sliced apple and natural yoghurt as a delicious breakfast

-          Add a tablespoon to your favourite yoghurt

-          Nut butter on wholegrain toast, rice or oat cakes

-          Sprinkle over a salad as a much healthier alternative to croutons

-          Add to a stir fry e.g. chicken and cashew nuts – yum!

-          Eat a healthy seeded bread which contains nuts

-          Mix in with cream cheese to top your rice cakes or crackers

-          Add pine nuts to pasta salad

-          Stir in when making flapjacks or use in cookies instead of chocolate

-          Toast nuts in the oven at 160-170 degrees for 15 minute

To monitor portion size make sure you measure out your nuts into a plastic bag to take to work and leave the large bag at home, or nuts made easy; Blue Diamond almonds in 60g packs! They are high in Vitamin E, loaded with fiber and contain 13 essential nutrients, coming in 3 tasty flavors – Jalapeno Smokehouse, Wasabi & Soy Sauce and Roasted & Salted.  They are a perfect pre-packed snack to add to your lunchbox.  Enjoy!

Preparation DAY 3!

Lily Allen’s expecting , Claire NAsir (GMTV weather, if she if not on your celeb radar) magically lost all her baby weight in 5 weeks, even my favourite actress from CSI Miami, Emily Proctor, is having twins, and finally, an obscenely large amount of my friends are having babies. Now, although babies are on my agenda at some point in the future, I am comfortably more in the camp of ‘drop everything and go to Bruge for the weekend’. FACT.

However, there is a valuable lesson I see all my babied friends embrace: organisation. Yes, babies have a schedule and therefore so do we (well, they). But us eurostar travelling yet-to-settle-downers should take heed from this domestic lesson, because babies usually demonstrate what our bodies crave us to do naturally, yet we, as grown ups, forget. So, it’s organisation day; get your diary out.

Two questions:

1. When are you training next week?
2. What are you eating next week?
3. It’s time for you to plan your diet and fitness for the week ahead so as to avoid unesscessary surprises/ excuses!

My answer as your personal trainer and leader are below…. now it’s your turn.

TRAINING: Easy. As my ONLINE TRAINING DIARY states I am doing the following:

Monday: Fitness testing (don;t worry this is not scary)

Tuesday: Classic Cardio

Thursday: GI Circuit 1

Friday: Classic Cardio

Saturday: SUPERlean abs

However, remember SUPERchicks, you can drag and drop these workouts if you need to schedule your week differently.

EATING: Plan your week, write your shopping list and off to the supermarket. (and NO sneaky extras…. Alicem that is NO to pot noodles – no, no, no.)

Monday:

Breakfast: Hot water and fresh squeezed lemon (cleansing we’ve all heard the celebs doing it, it works and makes you feel slightly smug and being to cleansed and organised). Yoghurt and fresh berries. Followed by SUPERchick fitness test

Lunch: Salmon (roased the night before – part of my obsession with salmon) in pitta with salad.

Dinner: Roasted vegetables (every vegetable I can get my hands on!), whole grain pasta and pesto (it’s meat free Monday)

Tuesday:

Breakfast: Hot water and fresh squeezed lemon, MY TRAINING, pint of chocolate milk, yoghurt and berries.

Lunch: Tuna Salad

Dinner: Roasted trout, new potatoes and watercress & rocket salad.

Wednesday:

Breakfast: Hot water and fresh squeezed lemon, two eggs on wholegrain (voguls) bread.

Lunch: Salmon in pitta with salad.

Dinner: Going to Shoreditch House, so I will predict in advance that I will have a steak and salad.

Thursday:

Breakfast: Hot water and fresh squeezed lemon, MY TRAINING, pint of chocolate milk, voguls toast and peanut butter.

Lunch: Chicken and sweetcorn with mayonnaise (light obvsiously) in pitta with salad.

Dinner: Salmon, carrots, beans and broccoli (this is my favourite supper as all my friends will testify!)

Friday:

Breakfast: Hot water and fresh squeezed lemon, MY TRAINING, pint of chocolate milk.

Lunch:  Homemade coronation chicken in pitta with salad (are you seeing the pattern with my pitaa lunches!… protein and salad done.)

Dinner: Party in town… time to follow the SUPERchick mantra: Only snack food which involves some sort of veg(olives: check, houmous: check, cherry tomatoes: check). Only wine which is half water (SUPERchick spritzers, saving girls across the country from unwanted kcals AND hangovers!)

Saturday:

Breakfast: Hot water and fresh squeezed lemon, MY TRAINING, pint of chocolate milk, bacon sandwich. Yes, if i have done all my training, we deserve it!

Lunch: Going to Bath to see friend baby (another one) so, eating on the move. Will take a salmon Pitta with me. New baby – champagne will be drunk.

Dinner: OPA (said with greek accent) in Bath. Houmous, tzatziki and olive-fest!

Sunday:

Breakfast: Hot water and fresh squeezed lemon, Babbington House’s finest eggs and beans  (bacon/sausages etc I always find a misjudgement after a night out – it always makes me feel good for 15 minutes, then RUBBISH after that!)

Lunch: Family lunch in the country, handily at my relatives, Step fram, Farringdon, which is an organic farm, so, happys days! If you are in Oxfordshire look out for their organic milk, beef and lamb. Step Farm is how all farms should be!

Dinner: End of the week fruit/veg/vitamin packed left overs to start next week well!…..

Cat xx

THE TLC (Train Like a Celebrity) GRAPEVINE:

So, ‘Elizabeth Hurley swears by a no-breakfast diet’. Interesting. Should the ‘doctors disagree’ with Liz’s ‘I swear by almost nothing for breakfast for adults’? (MSN Celebrity News)

SUPERchick Nutritionist Sarah says: Another celebrity with a faddy diet, quelle surprise! The lovely Liz Hurley has been associated with the watercress soup diet, eating just one meal a day and hiding away subsisting solely on oat cakes to lose her baby weight. This does not a balanced diet make. Quite clearly Ms Hurley has an enviable figure, but at what price? She has admitted slumping into depression due to her meagre diet, and the low calorie allowance she permits herself will mean any change to her routine will see her piling on the pounds as her metabolic rate will be at rock bottom. Skipping breakfast is not a recommended weight loss strategy, and people hoping to lose or maintain weight should opt for a healthy breakfast of scrummy porridge, bran-based cereal, wholegrain toast, fruits, eggs, yoghurt etc. Liz Hurley seemingly maintains her weight by existing at a massive calorie deficit, however this is far from healthy and is also rather depressing! We say TUT Ms Hurley, look at what happened to poor Gwyneth due to her faddy unbalanced diet. Perhaps both, Lizzie and Gwyn, should read ‘Breakfast like a SUPERchick’…

The eve of  TLC (Train Like a Celebrity) PREPARATION DAY ONE:

SO, the eve of the ‘Train like a celebrity’ programme, what’s a girl to do? Go to Gaucho.

Now, although this once exclusive, celeb-tastic restaurant has seemingly sprung up all over the country in a ‘GAP of Argentinean steak’ way, the best of Oscar-winning/dailymail headlining glide/fall out of Gaucho Piccadilly on a regular basis so, I’m not one to split hairs.

Handily, at Gaucho, they tell you the fat content of the steaks they have on offer – after a quick flick through the menu, it was a relatively easy ‘healthy option’ decision: Spatchcock Chicken (it’s Tuesday, who wants steak on a Tuesday anyway?). Sides – hmmm, more complicated. Chips? No, no,no. Potato Puree? (see chips). Mixed leaf salad? Check. Tomato salad? Check.

To drink? Well, this is where my celeb-persona comes into its own: Let’s get picky & complicated!

“Please Mr Waiter, I do not want a glass of wine, but please could I have a shot of white wine?”

” A shot of wine Mademoiselle? “

”Yes, a shot of wine. And a bottle of sparkling water, and a large wine glass with ice.”

Yes. It’s time for the SUPERchick spritzer! Now I am not a big wine drinker (save the odd/regular wedding) But I detest drinking dull soft drinks in tall glasses, so, (wine connoisseurs  turn away now) take a shot of wine, fill the rest of your large wine glass with ice and soda water and get the celeb-wine-glass-clinging-glamour-party-look without the kcals or the hangover. You could always just go for plain sparkling water in a wine glass (or, why stop there, champagne glass) but for some reason I like that hint of wine in the background of my san pelligrino of an evening. Healthy evening at Gaucho. Done. Home by 10pm, bed by 10.30pm, up at 5.30am. Did someone say SUPERchick?

TLC – YOUR TRAINING:

Right. Down to Business.

It’s Day one of ‘TRAIN LIKE A CELEBRITY’ and it’s preparation week. This week is about getting ready and being prepared so, in manner of back to school preparation think: Timetables & School (Training) bag. So – here are your steps:

1. LOGIN to your SUPERchick Locker. Visit the TRAINING PROGRAMME section. UPLOAD the TRAIN LIKE A CELEBRITY programme (choosing whether you are doing it at home/ in the gym/ with SUPERchick GROUP Training).

This will take you to your training diary where the programme will have loaded into NEXT WEEK. Yes girls, this week is preparation week, we will be telling you what to do this week; follow this blog for all your training needs.

2. Complete 1x 30 min walk today. Now, if you are hardened SUPERchicks already, you may well have ‘spin class’ in your diary, or better still ‘SUPERchick session’ (possibly completed this morning!) Consider these a gold star. IF not, a 30 min walk (in manner of Madonna – wear a cap and some oversized sunglasses) is perfectly fine. It’s a nice day, time to get out and get going.

3. Make sure you have all the training kit you need:

—Training trousers: Check (see She Active). Note; Trousers that are baggy at the bottom can be a pain flapping around your ankles, try something vaguely tight(er) fitting if you feel comfortable.

—Supportive training bra: Check (see Less Bounce)

—Training tops: Vest top for sunny days & fleece/second layer for cooler days: Check (see She Active)

—Socks & pants: (obviously): Check

—Trainers: Check (see Lanson Running)

—Mat (if training at home or in the park): Check

—Gym bag & wash bag (if training at the gym): Check

TLC – YOUR NUTRITION:

We shall be release TLC NUTRITION PROGRAMME in week 2 to allow you to get into the sride of your training first. BUT. First nutrition things first. Visit SUPERchick SCIENCE (in MY TRAINING) in your SUPERchick Training Locker and read/print out our NUTRITION PRINCIPLES. These are SUPERchick commandments we will be looking to adhere to for the next 9 weeks of celeb body busting gorgeousness.

Any questions? Do not hesitate to email us at info@iamsuperchick.com

Cat XX

So, new term and it’s time to make a (fitness) timetable! 

The sun is shining and yes, we have even more GOOD NEWS for you!…. The price of SUPERchick Group Training membership has gone down! Yes down! We have been researching everything that makes a difference to your lives as SUPERchicks, what makes you happy, what makes you sad, what confuses, what helps you and what makes you fit. And, as a result, one of the many things we are improving is to make sure fitness membership (SUPERchick membership!) doesn’t encroach too much on your shoe-fund!! So, £45.00 NO LONGER. Full SUPERchick Group Training membership is now just £39.00 per month for your membership.

Yes, for the same price as a bottle of Oxford Landing Sauvignon, or a single off peak ticket from London to Bath, or 19 Red Velvet cupcakes from Hummingbird bakery, OR (let’s face it) the one heel of a pair of Jimmy’s Choos (not v practical), you can get ALL you training needs!

So, now is the time to sign up, join a programme of your choice, whether it be ‘The Re-invention programme’, ‘The Fatloss Programme’ or the ‘Train like a celebrity programme’ which Cat will be taking all SUPERchicks  who wish to join through with her daily training tips; SUPERchick is here to get you fit, no fitness fear is too small, no goal too great.

SIGN UP NOW! New term, new challenge, new you. YOU ARE SUPERchick.

Cat XX

If you have any questions, do not hesitate to ask us at SUPERchick HQ on info@iamsuperchick.com or on 020 7384 9295.

Yes, it’s time for us to boil a mountain of eggs, dig out the SUPERchick spoons, search out our jumping sacks, and tie all your SUPERchicks legs together; in short, it’s time to burn kcals and laugh. A lot.

SUPERchick Sports Day is competitive in SUPERchick style so, yes, this really is all about the taking part! You may lead the field in a 1k sprint, but putting an egg and spoon in your hand can change EVERYTHING! (before you ask, no we won’t be doing a 1k egg and spoon race, it will be a little shorter than that!).

So, come to Battersea Park on the 21st August in your best shorts, t-shirt and plimsolls and expect a SUPER morning of FUN! TEAMS of six, so join other SUPERchicks or bring your friends, or both, decide on a TEAM name and get practicing running around with your legs tied together!!

SUPERchick Sports is FREE to all Group Training Members and £5 for all other joining SUPERchicks!

DATE: Saturday 21st August

TIME: 10.00 – 11.30am (we will be picnicing and sunbathing afterwards. Obviously)

LOCATION: Battersea Park

TRANSPORT:

Bus: 44, 452, 137 (stopping at Chelsea Gate Battersea Park)
Rail: Queenstown Road Battersea Park Station
Tube: The closest tube is Sloane Square. To get to Battersea Park (Chelsea Gate) from Sloane Square it is either an approximate 10-15minute walk (warm-up) or jump on the 137 or 452 from Lower Sloane Street, Sloane Square

SUPERchick Group Training Members RSVP for SUPERchick Sports Day (August 21st, Battersea Park) here

SUPERchick non-members SIGN UP HERE and join the fun

Any questions ask us at SUPERchick HQ on 020 7834 9295 or at info@iamsuperchick.com

Tell us what you want! Request specific races on our facebook page here!

The SUPERchick TEAM XX

As a general rule it is best to limit refined and processed foods and this extends to snack choices. Snacking on fresh fruit and vegetables is clearly the best bikini-bottom-blasting option. Preparation is key so make sure you visit Mr Fruit & Veg seller Monday morning to keep your desk brimming with healthy snack choices. Alternatively chop up a bag of veggies the night before (e.g. carrot sticks, peppers, celery, cucumber) and add a dollop of houmous or reduced fat guacamole or salsa to your crudités to add some zing to the crunch.

Best snacks for….

…on the go: small handful of natural mixed nuts (keep an eye out for our upcoming Nuts special!). Beware handful and not spadeful as nuts are nutrient rich but also calorie dense. Dried fruit also great and can satisfy a sweet tooth more than fresh fruit. Edamame make a delicious protein-rich snack.

…filling a hole: 3 oat cakes, crackers (such as Ryvita) or rice cakes or one slice of wholegrain toast topped with yeast extract, crunchy peanut butter, cottage cheese, extra light philli and cherry tomatoes/cucumber, or 2 teaspoons of honey for a sweet treat. Avoid butter or marg.

…sweet tooth: sugar free jelly, low calorie chocolate mouse or better still fruit – one large or two medium sized fruits, or a handful of berries comprises a portion.

…bar snacks: OLIVES! For 100 calories you can eat 30, yes 30 olives. Hurrah to that.

…yumminess: half a papaya, scoop out seeds, fill with blueberries and then squeeze over half a lime – delish and just 60 calories! Also try freezing berries or pomegranate seeds and adding to natural yoghurt for a sweet treat or tasty pudding. Frozen mango slices also a winner and a great anti-oxidant rich alternative to ice lollies!

…chocolate cravings: let’s be honest you could work your way through every snack on the list and STILL be craving chocolate! If you REALLY crave chocolate, have some! Just select a high cocoa bar such as Green & Blacks and have the snack size. A cup of highlights or Options can stave off chocolate cravings, but sometimes only the real deal will do the trick…