Celebrity Circuits Ultimate Training Guide

By Sarah Swainsbury

The ultimate compilation of nutritional information, training tips, client success stories and workout programming that we have used on our clients over the past 7 years, to achieve the amazing results that we have.

When we train clients, we work with them in the following three ways:

1. Physically - we help them develop their strength, flexibility, coordination and endurance. We help them increase their confidence in the gym and increase their fitness levels to a place they never thought was possible.

2. Nutritionally - we expand our clients’ knowledge of nutrition and healthy eating. We recognise that all bodies are unique, and that everyone’s metabolic makeup is different. There is no one size fits all approach. Our clients receive the best dietary support possible as they work towards their goals. Most importantly we show our clients how to develop a healthy relationship with food that is sustainable in the long-term - no quick fixes over here!

3. Mentally - mindset is everything. We help our clients to focus their thoughts, heighten their self-awareness and increase their self-confidence so that they realise anything is possible and that nothing can hold them back!

• Language: English
• Publisher: AuthorHouse UK
• Release date: Apr 11, 2022
• ISBN: 9781665597937

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© 2022 Sarah Swainsbury. All rights reserved.

No part of this book may be reproduced, stored in a retrieval system, or

transmitted by any means without the written permission of the author.

AuthorHouse™ UK

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Because of the dynamic nature of the Internet, any web addresses or links contained in this book may have changed since publication and may no longer be valid. The views expressed in this work are solely those of the author and do not necessarily reflect the views of the publisher, and the publisher hereby disclaims any responsibility for them.

ISBN: 978-1-66550-9792-0 (sc)

ISBN: 978-1-6655-9793-7 (e)

Published by AuthorHouse 04/08/2022

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Contents

Introduction

Chapter 1: Fat Loss: The Celebrity Circuits Method

Chapter 2: Celebrity Circuits Workout Plans

Chapter 3: The Celebrity Circuits Daily Email

Chapter 4: Celebrity Circuits Fundamentals

Chapter 5: Sarah’s Final Thought: There’s No Rush When It Comes to Weight Loss

Celebrity Circuits Ultimate Training Guide

The ultimate compilation of nutritional information, training tips, client success stories, and workout programming that we have used on our clients over the past seven years to achieve the amazing results we have.

Introduction

Welcome to your Celebrity Circuits Ultimate Training Guide!

Sarah Swainsbury is the creator of Celebrity Circuits. She started her fitness journey over ten years ago after way too many years of partying and loved how it changed her, not only physically but mentally too.

After having her first baby, Sarah felt empowered to help others, particularly new mums, so she became a qualified fitness instructor and personal trainer, with a specialism in prenatal and postnatal training.

Sarah opened the Celebrity Circuits studio in Ashford, UK, in 2020, after six years of teaching in local gyms and as a mobile trainer. Sarah’s desire to help empower others through getting healthier, happier, and stronger only increased when the United Kingdom entered a national lockdown in March 2020, and this is where she created her signature online programme, the Online 12-Week Kickstart Programme. This programme has seen many members go from struggling with fat loss, trying to figure out what to do when on their own, and getting fed up and confused by all the conflicting information out there to making huge transformational changes, getting educated in nutrition, and getting fitter and stronger at home, without the need to attend a gym or studio.

When we train clients, we work with them in the following three ways:

1. Physically. We help them develop their strength, flexibility, coordination, and endurance. We help them increase their confidence in the gym and increase their fitness levels to a place they never thought was possible.

2. Nutritionally. We expand our clients’ knowledge of nutrition and healthy eating. We recognise that all bodies are unique and that everyone’s metabolic makeup is different. There is no one-size-fits-all approach. Our clients receive the best dietary support possible as they work towards their goals. Most importantly, we show our clients how to develop a healthy relationship with food that is sustainable in the long-term—no quick fixes over here!

3. Mentally. Mindset is everything. We help our clients focus their thoughts, heighten their self-awareness, and increase their self-confidence so they realise anything is possible and that nothing can hold them back!

www.celebritycircuits.co.uk

Chapter 1

Fat Loss: The Celebrity Circuits Method

Confused about how to even begin with weight loss? Babe, at Celebrity Circuits, we’ve got you covered! Female fat loss is our speciality.

This is your order of priorities and what you need to be doing in order to make your goals a reality!

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1. Calorie deficit

You’ve no doubt heard it before, and it’s true! Fat loss starts and ends with a calorie deficit. It is the main catalyst of fat loss. Eat fewer calories than you burn.

There’s all sorts of cute little memes out there that preach this one, and it’s one piece of repeated fitness advice that’s actually true: you can’t out-train a bad diet. When it comes to calories, clearly it is a lot easier and faster to consume them than it is to burn them off.

2. Protein intake

When you are in a calorie deficit, consuming adequate protein will help you keep your muscle while you shed fat. And you totally want to keep your muscle to look good, perform better, age well, and keep your metabolism elevated!

Protein helps keep you satiated. Want to manage your hunger? Eat all the protein!

3. Strength training

This one goes hand in hand with diet. To keep (and maybe even build) muscle in a calorie deficit, you don’t just need enough protein; you also need to let your body know that you want to grow some muscle! Strength train with an eye on progressive overload. Make strength training the main focus of your workouts.

4. NEAT

Non-exercise activity thermogenesis. It’s so underrated! NEAT is basically all of the activity you do outside of your workouts, from getting to and from work to everyday tasks such as supermarket shopping and housework—which is most of your time, right? Every little bit adds up. Track your steps and aim for around ten thousand steps a day as a minimum.

5. Sleep and stress management

You might be thinking, What do these things have to do with fat loss? Fact is, these two things impact your ability to lose fat—yes, really! They can increase cravings and hunger, decrease your ability to feel satisfied, and impede your judgement around food choices. Ever been tired and craved all the sugar/salt? Or got out of a stressful meeting and reached for the biscuits? See, it’s actually a thing.

6. Cardio

High-intensity interval training (HIIT) is best, but if you’re a runner then lace up those trainers and get out there! Hate cardio? No worries; not everyone’s a cardio bunny. Squeeze in a short HIIT one to two times a week if you can, but as far as fat loss is concerned, it’s not one of the major players anyway. Focus on moving more all day long. (NEAT—see above!)

Daily checklist: How many of these boxes are you ticking on a regular basis?

Remember, it is not all about the scales; if you’re making progress in any of these areas over time, then you are absolutely smashing it!

1. Staying within your calorie target, whether that’s a calorie deficit or maintenance calories. Use a food-logging app like MyFitnessPal if it helps you stay on track.

2. Hitting your protein target.

3. Drinking your water.

4. Lifting some weights.

5. Doing some cardio.

6. Hitting your steps.

7. Managing stress.

8. Getting some sleep.

Chapter 2

Celebrity Circuits Workout Plans

Have you always fancied trying a Celebrity Circuits group fitness class? Whatever area you want to focus on, Celebrity Circuits has you covered, with home workout versions of our favourite classes! Perform reps and sets of each exercise or make it a circuit and use interval timings.

Remember, you can also find us on YouTube, where we have a whole library of free workouts! Or why not sign up to our monthly online membership and gain access to an entire library of awesome workouts on demand?

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Kettlebabes Workout

1. Kettlebell swing

Hold the kettlebell in both hands. Swing the kettlebell up until your arms are in line with your shoulders. Engage your core to control the descent. Remember, it’s not a front raise, so the movement should come from your hips! Exhale as you swing up and inhale as you lower the weight back down. Squeeze your glutes at the top of the movement for an extra booty burn!

2. Goblet squat

Hold the kettlebell in both hands directly in front of your chest. Sink down into your squat, maintaining good form by keeping your chest up and your shoulder blades pulled back and down. Inhale as you lower into the squat and exhale as you come back up to standing. Keep your knees neutral, drive through your heels, and engage your core.

3. Russian twist

Sit on the ground with the weight, heels down and knees bent. Keep your spine as straight as possible. Lean back so you are seated at an angle. Then, holding the weight in both hands, rotate your torso from side to side. Follow the kettlebell with your eyes and aim for a good range of motion. If you want to make the move harder, you can lean back further. You can also switch to a heavier weight to increase the intensity. This move isn’t just about core; it also works the biceps, chest, and shoulders. And even those quads will feel it!

4. Kettlebell sit-up and press

Lay flat on the floor and hold the kettlebell against your chest. Perform a sit-up, but at the same time, press the weight out and up so your arms straighten. Slowly roll back down to the start position while simultaneously pulling the kettlebell back in towards your chest. Control the descent—don’t just fall back down to the ground. This move is awesome for the core, upper back, and shoulders.

5. Clean and press

Stand with your feet hip-width apart; place the kettlebell on the ground in front of you. Squat down, while keeping your chest up, and pick up the weight. As you come back up to standing, rack the weight, and then at the top of the movement press it straight up above your head. Reverse the movement on the way down (no need to let go of the weight at the bottom) and complete the desired number of reps. Perform on both sides.

6. Upright row

This move is great for hitting your upper back muscles! Exhale as you raise the kettlebell up, so your elbows are in line with your shoulders, then inhale as you lower it down in a controlled manner. Stand tall and keep your core engaged.

7. Kettlebell triceps extension

Be sure to keep your biceps in by your ears to ensure you are hitting your triceps. Hold the weight straight above your head, then inhale as you lower it down behind you. Exhale as you press the weight back up to the start position. Keep your core engaged.

8. Racked backwards lunge

Rack the kettlebell on one side so it is against your shoulder and stand with feet hip-width apart. From this position, step back into a lunge on the same side you are holding the weight and drop the back knee down so it’s about an inch from the ground. Inhale as you step back and lower down, then exhale on the way up and return to the start position. Keep your feet hip-width apart, toes facing forwards. Keep your hips and glutes tucked. Perform on both sides. This move is fab for the lower body and core!

Pure Strength Workout

1. Shoulder press

Stand with a dumbbell in both hands, palms facing in and arms at a ninety-degree angle. Press the dumbbells above your head, then lower them back down to start position. Don’t bring your arms below ninety degrees, and press all the way up. This is my absolute favourite upper body move, and I love to go heavy!

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2. Dumbbell stiff-legged deadlift

Start with your feet hip-width apart, standing with a soft knee. Hinge forward at the hips and keep your back flat. Lower the weights until your torso is parallel with the ground, then bring your body upright to start position, squeezing your glutes at the top. If you don’t quite have the flexibility to get your torso parallel, go to where you can and build up the range of motion over time. Keep a soft bend in your knees and keep your legs at the same angle throughout the exercise. Keep your spine neutral throughout the exercise.

3. Dumbbell squat

Start with your feet hip-width apart with a dumbbell in each hand. (I like to hold mine just above my shoulders.) Sit back and lower your hips until your thighs are parallel with the floor, then shift your weight into your heels and stand back up. Sit back and down into your squats as if you’re sitting down onto a bench. Keep your core engaged when you do your squats and