Is It Possible to Change Your Habits?

lifestyleIf you have been following me for a while you may know that I have a healthy interest in Psychology, Behaviour change & Mindset Coaching.

in fact, I have been working with many of my clients both on & offline using mindset coaching for quite a while now, and I have seen some incredible results from both them, and myself.

It’s quite incredible how strongly mindset affects your actions and decisions.

In February of this year I held a free workshop and spoke to a room full of women who wanted to transform their habits, change their mindset and ultimately improve their health, fitness, body and life.

Here is what I told them: Get your pens & Paper ready!

•••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••

You can now learn how to apply the mindset coaching online. 

The world is Technology mad, and everything is available Online these days, and that includes my awesome Mindset Course.
You can joint The Successful Mindset Online Course TODAY and start applying the techniques to totally transform your life and lifestyle.

Here’s a bit more information:

What could you apply the Successful Mindset to?

I have been applying Mindset changes to both myself and my clients for some time now and seen a dramatic improvement in their results. Not only in health, fitness and weight loss, but lifestyle and behaviours that genuinely impact their lives.

I have created The Successful Mindset Online course so that people can learn how to apply the techniques, understand why they do what they do and find out how to inspire great changes in their actions and behaviours.

Although this particular course has been created to inspire transformations of the body, it can be adapted to suit just about any area of your life, from business, finances, relationships, careers, hobbies and so much more.

Find out more about the course and enrol today. You will have immediate access to the content, which includes written lessons, videos, audio downloads and activities to help you each and every step of the way.

What could you improve?

Click Below to Find out more

https://lm-fitness.thinkific.com/courses/The-Successful-Mindset

•••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••

If you would like more help with transforming your body, then please visit either http://www.lmfitness.info or http://www.thebodyboutique.club and claim your free Breakthrough Call, so we can start to work through what may be holding you back, what your personal goals are and what actions you may need to take in order to start seeing the results that you desire.

Advertisements

5 Butt Exercises to do at Home

EXERCISE logo copy 2“Does My Bum Look Big In This?”

The Backside, Toosh, Derriere, Rump, Ass, Whatever you want to call it, the Bum is an area that we always want to improve.

It could be bigger, smaller, rounder, firmer, smoother, perkier…. Need I go on!?

I thought I would share Five Butt exercises that you can do at home with little or no equipment to start sculpting that Butt.

And what a bonus, many of these exercises work your abs too. So Double Whammy!

Let’s start simple….

The Bridge

You can do this exercise with or without the resistance band around your legs. Make sure that you Push with your Butt not your thighs and squeeeeeeeze those Cheeks! Perform between 16 & 20 Repetitions, have a short rest and then do it all again.

Plank with Glute Lift

The plank is challenging enough as it is, but really get the muscles firing with this added on Glute Lift. Make sure that you do not lift your hips and take any of the pressure of the plank on your lower back. Keep them Abs On! Do 10 lifts of each leg, have a break and then go again.

The Goblet Squat

If you have a Kettlebell (or any weight) at home grab it for this butt shaping move. Hold the weight in front of your chest and drop your ass to the grass. Make sure that your knees do not travel forward of your toes. Keep the Abs on and don’t forget to breathe! Go for 16-20 squats, rest for a moment, then drop it like its hot for one more set.

Resistance Band Side Step

The Resistance Band is one of the most underrated pieces of gym kit out there. But when it comes to your tooth, its one of the best. Tie your band around your ankles, position yourself in a Demi-squat (about half way down) and step one side to the other. Feel the fire stoke up in your hips & glutes. LOVE IT. Perform this exercise for 20 side steps, rest then do it again. Don’t wimp out!

The Curtsey Lunge

Practise that all important Curtsey, but give it some extra juice to really shape up the inside & outside of your thighs and your butt. Perform between 16-20 repetitions before having a short rest and going again.

And there you have it. Five simple but very effective exercises to shape, tone and firm up your ass!

Let me know how you get on.

•••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••

CAN I HELP YOU ACHIEVE MORE?

The world is Technology mad, and everything is available Online these days, and that includes my awesome Mindset Course.
You can joint The Successful Mindset Online Course TODAY and start applying the techniques to totally transform your life and lifestyle.

Here’s a bit more information:

What could you apply the Successful Mindset to?

I have been applying Mindset changes to both myself and my clients for some time now and seen a dramatic improvement in their results. Not only in health, fitness and weight loss, but lifestyle and behaviours that genuinely impact their lives.

I have created The Successful Mindset Online course so that people can learn how to apply the techniques, understand why they do what they do and find out how to inspire great changes in their actions and behaviours.

Although this particular course has been created to inspire transformations of the body, it can be adapted to suit just about any area of your life, from business, finances, relationships, careers, hobbies and so much more.

Find out more about the course and enrol today. You will have immediate access to the content, which includes written lessons, videos, audio downloads and activities to help you each and every step of the way.

What could you improve?

Click Below to Find out more

https://lm-fitness.thinkific.com/courses/The-Successful-Mindset

•••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••

If you would like more help with transforming your body, then please visit either http://www.lmfitness.info or http://www.thebodyboutique.club and claim your free Breakthrough Call, so we can start to work through what may be holding you back, what your personal goals are and what actions you may need to take in order to start seeing the results that you desire.

If you would like more help with transforming your body, then please visit either www.lmfitness.info or www.thebodyboutique.club and claim your free Breakthrough Call, so we can start to work through what may be holding you back, what your personal goals are and what actions you may need to take in order to start seeing the results that you desire. 

Are Your Goals Even Yours? 

Since spending time with some of the UKs very best Transformation Coaches in London, I have come to understand a lot more about the psychology of behaviour change.

Psychology has always been something that I have found particularly interesting, and I have continued to study the topic in many different ways. NeuroPlasticity being one of them!

And this was when I came up with the concept that people’s “goals” may not even be based on who they are and what they want.

Stay with me here, it’s going to take some explaining!

I recently read a book by the late Alan Watts, which discussed how “genuine” or “natural” we are. In his lectures he suggested that the moment that we are born and for just a short time after, we are at our most genuine.

This could be the only moment in our lifetime that we are free from opinion, influence or perception.

From that moment on, every person and everything that we encounter, bears an influence on us that, over time, forms the person that you are today.

From what foods you like and eat, what to shows you watch or sports teams you support.

But these influences are not necessarily a true reflection of who we are, we just slot in where we fit.

Over the past few months I have been coaching some amazing ladies through their transformations and at the first coaching call I asked them all the same question “Who Are You?”

The answers didn’t really have any passion, conviction or believable feeling attached. In fact, most initially answered with their name… that’s not what I wanted to know, otherwise I would have asked “what is your name?”

So we went through a series of exercises to establish some good old fashioned truths,  and we dug deeper into their thoughts, wishes and inspirations.

Once we had completed all of these exercises, I went back and asked them the same question, “Who Are You?”, and the answers were totally different. I then went on to ask them what they wanted to achieve in their transformations and their goals had totally changed from what they had said originally as well.

This wasn’t a one off experience, it’s happened numerous times with clients all over the UK and in other countries as well.

What I now believe is that their original goal was not in fact their own, but a combination of what they thought they should be, mixed up with what they thought others wanted, or expected them to be.

And this would explain why so many people fail to achieve their final desired goal, because it simply doesn’t hold any importance to them!

So, I challenge you to to think about this, and think about whether your goals are your own, or a manifestation of all of the influences that you have experienced throughout your life time!

What do you truly want most in life???

•••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••

CAN I HELP YOU ACHIEVE MORE?

The world is Technology mad, and everything is available Online these days, and that includes my awesome Mindset Course.
You can joint The Successful Mindset Online Course TODAY and start applying the techniques to totally transform your life and lifestyle.

Here’s a bit more information:

What could you apply the Successful Mindset to?

I have been applying Mindset changes to both myself and my clients for some time now and seen a dramatic improvement in their results. Not only in health, fitness and weight loss, but lifestyle and behaviours that genuinely impact their lives.

I have created The Successful Mindset Online course so that people can learn how to apply the techniques, understand why they do what they do and find out how to inspire great changes in their actions and behaviours.

Although this particular course has been created to inspire transformations of the body, it can be adapted to suit just about any area of your life, from business, finances, relationships, careers, hobbies and so much more.

Find out more about the course and enrol today. You will have immediate access to the content, which includes written lessons, videos, audio downloads and activities to help you each and every step of the way.

What could you improve?

Click Below to Find out more

https://lm-fitness.thinkific.com/courses/The-Successful-Mindset

•••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••

If you would like more help with transforming your body, then please visit either http://www.lmfitness.info or http://www.thebodyboutique.club and claim your free Breakthrough Call, so we can start to work through what may be holding you back, what your personal goals are and what actions you may need to take in order to start seeing the results that you desire.

 

 

Comment below or email me (lesey@lmfitness.info) if you have a question, want some help or if you would like to find out more about my online lifestyle coaching services. 

 

 

Visit http://www.lmfitness.info or you can visit my new website http://www.thebodyboutique.club (services will be launching very soon with The Body Boutique). 

 

Can Exercise Improve Sex?

lifestyleEXERCISE logo copy 2Sex, it may be a taboo subject to some or a little embarrassing for others, but the long and short of it is…. we all do it!

Some of us love it and do it a lot, some of us are just not bothered.

Now, I am not going to profess to being the worlds best romper, or some kind of love doctor, but what I can tell you is that exercise CAN improve your sex life… go on, read on!

I am not going to delve into different positions or oral techniques here, this is just going to be about exercise boosting and improving your life between the sheets… and I know from listening to clients stories that many women head through life bored in bed…. (being a personal trainer is a lot like being a hairdresser, we get all the details😋).

Let’s just keep this short & simple, and say that long and slow all night isn’t really what we want, but neither is the “2 pump shuffle” (I seriously hope I don’t have to explain that term?)!

Screen Shot 2017-01-24 at 07.36.07.png

If you suffer with a low sex drive, then exercise isn’t necessarily going to improve that, although having increased energy may give you the oomph that you need to bump uglies after a long day at work.

Some things that can affect and reduce your libido include:

  • Stress, Anxiety & Depression
  • Underlying Health Issues
  • Exhaustion, Fatigue & General Tiredness
  • Age and the dreaded Menopause
  • Alcohol or Drug abuse
  • Medication and Contraception
  • Relationship Problems
  • Pregnancy and Breast Feeding

If you feel that one of these issues is causing your sex life to take a down turn, then you can seek help from your GP or a Sex Counsellor (yep, there is such a thing). If all of this is good, then maybe you just need to find something to “spark” the fire between your thighs!

And this is where exercise may be able to help you. Increasing your fitness & strength means greater blood flow, greater stamina, greater flexibility and greater confidence, and this goes for the boys too!

Being Body Confident is always going to improve your desire to get naked in front of someone of the opposite sex, or even the same sex. But being confident about what your body can do…. well, that increases your “get up and go” even more.

Exercise, just like sex, releases endorphins, the feel good hormone. And just for the record, headaches are no longer a viable excuse to avoid sex! Endorphins will in fact mute any headache as well as, if not better than any OTC painkiller. So… next time you have a headache, jump in to a workout or the sack!

The main complaint that I hear from women is flexibility! There is nothing worse than muscle tension or pain when you are trying to be all sexy & amorous. So you need to work on the flexibility of your hip flexors and hamstrings.Screen Shot 2017-01-24 at 07.58.49.png

Then there is thrust, and here it is all about your legs, butt and abdominals… and how long you want to go at it for, comes down to your cardiovascular fitness.

In the most part, a lot of your sexual fitness can be achieved from classes like Yoga and Pilates, where there is a great deal of focus on your pelvic floor and core muscles. Having the ability to contract and release your PF (pelvic floor), is going to have a great impact on how good (or bad) your sex is.

Your PF is especially important if you have had children, and participating in Kegel exercises before and after childbirth could give you a huge advantage (your midwife should advise you on these, if not ASK!).

So, having a sexually fit Foo-foo, is definitely going to increase both your pleasure… and his! Win-win!

Check out the SexFit Workout below

Screen Shot 2017-01-24 at 08.05.08.png

As with any workout, make sure that you are warmed up and your body is ready to exercise. The last thing we want is a pulled muscle that is going to stop you from putting in the effort in bed!

#1  Bridge

Laying on your back with your knees bent and your feet tucked up as close to your bottom as you can, inhale and tilt the pelvis towards the ceiling. As you exhale, roll the spine upwards off of the floor. As you do this, think about tightening your pelvic floor as if you are trying to stop yourself from urinating. Similarly, tighten your abdominal muscles just a little bit and keep them braced. Inhale at the top of the move, and exhale as you roll the spine back to the floor. Keep your knees stable through the move, you can hold a football between the legs to help with this. Repeat this move 10-12 times

#2  Roll Up

Starting from the floor with your body stretched out, arms over the head on the floor. Brace the abdominals and pelvis floor. As you exhale, float the arms up towards the ceiling, and as they come level to your chest and shoulders start to roll yourself up to seated. Keep the movement going as you lean forward to stretch the back and hamstrings, stretching the fingers towards the toes. Exhale as you roll down in a controlled movement back to the floor and repeat. Try not to allow the use of any momentum during the move, slow and controlled is key. Perform 8-10 repetitions.

#3  Clam

Lay on your side with both knees bent. Keeping your abs and PF braced as before, and your feet together resting on the floor, one on top of the other. Exhale and open the hip by lifting the top knee upwards. Inhale at the top of the movement and then exhale and you lower the knees back together. Make sure that you keep both feet touching, and try not to roll back onto your bottom. You can keep your hand on the floor to stabilise yourself throughout the move. Repeat 10-12 times on each leg.

#4  Cat Stretch

Kneeling on all fours, brace the deep abdominals and PF and exhale as you arch your spine towards the ceiling. Imagine an elastic band from your forehead to your pubic bone, trying to pull your head and hips under and towards each other. As you do this contract the tummy muscles a little, pulling your navel upwards towards your spine. As you exhale, reverse the arch, taking the spine down and the head and hips upwards. Move with each exhalation and repeat 8-10 times.

#5  Boat Pose

Sit with your knees bent in front of you, and lean your torso back to a 45° angle, brace your core muscles and keep your back secure, long and protected. Exhale and lift both feet up off of the floor, keeping the knees bent. Hold your balance on the sit bones. You can advance this move by straightening the legs out or by taking your arms up above your head or out the sides, or even alternating between the two. Hold this pose for 20-30 seconds.

Now it is time to take it up a level, and for this you will need a kettle-bell. 

#6  Double Arm Swing

Stand with your feet a little wider than shoulder width, holding the kettle-bell with both hands in front of you. As you exhale swing the kettle-bell up in front, bringing it just a little higher than your eye level. Brace the abdominals and glutes, and allow the bell to swing down, under and between your legs, keeping your core braced, swing the bell back up. As you do this, clench the butt and push deep into your heels, thrusting the pelvis slightly to push the bell upwards. Repeat two sets of this exercise and complete as many reps as you can in 30 seconds.

#7  Romanian Deadlift

Bring your feet in to hip width apart, keeping the kettle-bell held in both hands in front of you. Exhale, and keeping the legs straight lower your torso forwards and take the kettle-bell towards the floor. Brace your abs as you do this to protect your spine. Keep the abs braced as you exhale and draw your torso back up tall. Repeat two sets of this move 12-14 times SLOWLY! This move is going to strengthen your lower back, whilst stretching your hamstrings.

#8  Wide Plie Squat

The pièce de résistance in any PF or Glute strengthening workout is the Plie squat. Stand with your feet wide and your toes pointing outwards, brace your core muscles and keep your upper body tall (imagine a rope holding you up straight). Activate your pelvic floor and as you exhale bend the knees and drop into a low squat, whilst tightening your glute muscles. Inhale as your pause at the lowest point, and exhale as your push into your heels and raise to standing. Repeat this exercise 14-16 times for two sets.

#9  Downward Facing Dog

Finish your workout with a really good stretch of your back and legs. For this, I prefer to use the Downward Dog position. Stand tall with your abdominals braced and PF activated. As you exhale roll your spine & torso forwards and take your hands to the floor. Walk your hands out until your hips and bum point to the ceiling. Try and draw both heels into the ground. If you are a little tight in your hamstrings or calf muscles, try bending one knee and pulling the opposite heel down to the ground and then alternate, keep walking the heels into the floor. Hold this stretch for 20-30 seconds.

And there you have it, the SexFit Pelvic Floor, Glute and Abdominal workout to help you increase your foo-foo’s strength for improved sexual pleasure. Don’t forget to work on your cardio fitness as well for added stamina in the sack, try an aerobics class or DVD that you can do at home.

Happy Love Making! 😁💑

 

If you need some inspiration for recipe ideas, then why not check out my brand new Kitchen Club. Fresh, healthy and weight loss supporting recipes direct to your inbox EVERY month! Check it out here: The Kitchen Club

You can also follow me on social media TwitterFacebookInstagram & LinkedIn or visit my website for details about who I am and what I do.