Sarah Langford Fitness

Remember, it's not the food or drink itself that you truly desire, but the moments and feelings they represent.
Whether it’s the quiet break of your routine enjoying chocolate or the joy of socializing over a drink, these experiences are what you're really after.
You've linked these foods and drinks with these emotions, but you can create those feelings without them.
Embrace the chance of finding peace, fun, and stress relief in a new, healthier way.
You have the power to redefine those moments on your own terms.

How much protein are you eating?

Keeping an eye on your protein isn’t just for body builders or athletes but for everyone, even if you aren’t working out.

I see so many clients whose protein are very low and as soon as they increase their protein intake, their hunger decreases, they have more energy and if they are working out, they notice a difference in their performance and strength.
Yes, changing your eating habits from where they were to understanding your macros will also help.

For those who don’t exercise, aim for 0.8 to 1.6 grams of protein per kilogram of body weight per day.

For those who are building or maintaining muscles, aim for 1.6-2.4g per kilo of bodyweight to gain or maintain muscles. E.g. 80kg x 1.6 = 128g per day.

I am holding a one off Aerobics/Legs, Bums&Tums workshop on Saturday 22nd August at Windmill Hill Community Centre, in Bristol, UK.

The main reason I wanted to hold this workshop was because I miss teaching and taking part in the old school aerobic classes that I use to teach (back before Mea was born).

What will the workshop consist of:
30 minutes of Aerobics; expect your grapevines, box step etc in a routine that will be built up from easy moves to harder moves, all in time with music. This will also include a warmup and mobility section.

45 minutes of Legs, Bums and Tums; expect conditioning moves with resistance bands, ankle weights (if you have weights, you can bring these along too) where I will target working your legs, bums, stomach and arms.

15 minutes cool down and little mini meditation session.

The class can be tailored for fitness levels and abilities. The focus on the workshop is to have fun while moving and bringing back the old school aerobics classes that I used to teach.

This workshop will be held at Windmill Hill Community Centre on Vivian Street, Bristol BS3 4LW. There is plenty of free street parking. Starts at 10:15am and finishes at 11:45am on Saturday 22nd August.

It will be £15 for the workshop, and you will need to book in advance to secure your spot.

Dm or email [email protected] to book your slot.

I can't wait to get practicing grapevines and start building the choreography for the class.

Share with friends, family or anyone you know may enjoy this one off workshop.

Spaces are limited, I have 4 spaces left.

Have a read of my article thats in August issue of The Pigeon.

If you are in need of nutrition coaching especially over the summer holidays, someone to hold you accountable, to help guide you to reach your goals whether thats to lose or gain weight, eating enough protein or understanding your nutrition needs. I currently have 2 spaces.

Dm to get in touch and enjoy reading the article that explains more about what I offer in my nutrition coaching.

If you have uncreased your weights or reps from a month ago.

You have used progress overload in your workout.

If you want to tone up
You need to grow muscles

If you want to lose weight long term
You need to grow muscles

If you want to be strong
You need to grow muscles

To grow muscles you need to:
-weight train close to or to failure 3/4 times a week
-eat your protein, 1.6-2.4g per kilo of bodyweight to gain or maintain muscle mass
-a good macro split is 35% Protein /45% Carbs /20% Fat

The photos from Bendy studio Birthday Show have come back. They are gorgeous.

Thank you Kirk Purnell for the amazing photos.

I was so happy that the actual performance was the best run through of the routine I did.

I am holding a one off Aerobics/LBT workshop on Saturday 22nd August at Windmill Hill Community Centre, in Bristol, UK.

The main reason I wanted to hold this workshop was because I miss teaching and taking part in the old school aerobic classes that I use to teach (back before Mea was born).

What will the workshop consist of:
30 minutes of Aerobics; expect your grapevines, box step etc in a routine that will be built up from easy moves to harder moves, all in time with music. This will also include a warmup and mobility section.

45 minutes of Legs, Bums and Tums; expect conditioning moves with resistance bands, ankle weights (if you have weights, you can bring these along too) where I will target working your legs, bums, stomach and arms.

15 minutes cool down and little mini meditation session.

The class can be tailored for fitness levels and abilities. The focus on the workshop is to have fun while moving and bringing back the old school aerobics classes that I used to teach.

This workshop will be held at Windmill Hill Community Centre on Vivian Street, Bristol BS3 4LW. There is plenty of free street parking. Starts at 10:15am and finishes at 11:45am on Saturday 22nd August.

It will be £15 for the workshop, and you will need to book in advance to secure your spot.

Dm or email [email protected] to book your slot.

I can't wait to get practicing grapevines and start building the choreography for the class.

Share with friends, family or anyone you know may enjoy this one off workshop.

Spaces are limited.