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???

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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

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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). 

 

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Banish the Bingo Wing!!!

EXERCISE logo copy 2I am asked so frequently about how to reduce the “Bingo Wings”, so I thought I would address this situation here via a good old fashioned Blog.

So, first of all, in order to banish the bingo wing, you need to be eating a good healthy nutritious diet. And When I say “diet” I simply mean eating the right kind of foods, not restricting yourself of healthy energy and nutrients. You can find out more about What Good Nutrition is from my Blog here What is Good Nutrition? 

Then, you need to be building up some lean muscle tissue in the arm to shape and sculpt the tricep to reduce the appearance of the wobbly bit underneath. We want to reduce the body fat sat around the area, NOT lose weight (although that would be a by-product of eating a nutritious diet). Find out more about the difference between fat loss and weight loss here Fat Loss Vs Weight Loss 

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The Tricep is quite a small muscle, BUT there are loads of ways to work it, so Tricep training NEVER becomes boring… In fact it is my overall favourite muscle to work on.

Yes, it burns like buggery, but the changes you see in your arm definition are totally worth it.

I am going to start you with a few basic exercises to help you get your triceps firing and ultimately, if you keep up with a nutritious diet & a workout plan, you WILL see results.

So, let’s have a quick look at a few of the moves you can do to get you started.

First up, is the Tricep Extension. In this video I have completed the move in a kneeling position, as a regression to the standing position. Stabilisation is key in all exercises, so if you are starting from nothing, this is a good place to do it.

Start with a weight that challenges you, without challenge there will be no change. So I would recommend a minimum of 3kgs, possibly 4kgs. You should complete 10-14 repetitions on each arm, have a short rest and then repeat. If you REALLY want to feel the burn add in a third set.

As you gain strength and stability, progress to a standing position using the same movement.

Next up, we have the Tricep Kickback, another fave of mine. If you have a bench you can rest one knee on that, but standing like in this video is just fine.

Again, use a weight that is going to challenge you, and complete 10-14 repetitions on each arm, rest for a moment and then another set. Add a third set for a bigger burn.

Although we are focussing on the Triceps, it is always good to balance the arm, so don’t forget to do a few Bicep exercises to ensure that both the front and back of the upper arm are get some well deserved attention.

The Bicep curl is a fab addition to any workout, and just continues to shape and tone the arm beautifully.

As above, use about 4kgs for this movement. Completing 10-14 repetitions, having a rest and then repeating. Add in a third set for that deep burn.

If you do not have a Barbell to hand, or you are not working out in a gym, this exercise can be done with dumbbells or a resistance band… So no excuses.

The Press Up has always been seen as a “mans” exercise, but this is total drivel. The Press Up is a fantastic exercise for anyone, male or female, and has many benefits for women, including helping to keep that chest up-lifted.

There are many versions, and here is a slightly harder Full press up, but you can regress this movement and complete it on your knees to start with. Make sure that whether you do this exercise on your feet or knees that your body stays in line, you should have a straight line from your ankles to your hips and then on to your shoulders. No bending in the middle!!!

Try and complete 2 sets of 10 repetitions and build your strength up! If you are starting on your knees, then try and build up to doing these on your feet.

Finally, the Upright Row. Not officially a Tricep exercise, but when executed well, can have good results in the arms.

Again, this exercise can be performed with dumbbells, a resistance band or a kettlebell, so if you are not in the gym, and do not have a barbell handy, then there are no real excuses.

Complete 12-14 repetitions, have a short rest and then repeat. Make sure that you keep your core nice & tight so you do not lean back or compensate the movement. If you want a real burn, add in that third set.

Do this short workout two or three times a week, it should only take you about 20 minutes (roughly) and keep your eyes peeled for a harder Tricep Workout that I will post soon.

In the mean time, crack on. Shape those Tri’s and get rid of those pesky Bingo Wings.

Have fun!

If you have enjoyed this blog post or found it useful, please like, comment and share it with your friends to help them out too. 

If you would like more information about how I may be able to help you achieve your transformation results, then please visit the website www.lmfitness.info or (online coaching worldwide) www.thebodyboutique.club and get in touch…

There is lots of free downloads available

You can also Join the Mailing list for free Exercise suggestions, recipes and tips here:

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What is Good Nutrition? 

Eat a healthy & balanced diet they say!

Make sure you are eating a good nutritious balance of food they say!

So what is Good Nutrition? 

Here’s a quick video I put together to explain just some basic points of what good nutrition is.

Food is more than just “fuel“, it’s information for the body. What we eat tells our body what to do with our hormones, whether to create one or not, whether to express a protein or not… it triggers a cascade of reactions that lead to your body using the food efficiently.

But, it also tells your story… where you’re from, who you are, what you believe in, yourIMG_7884.JPG interest in the environment, your culture, upbringing and so much more!

Food is so much more than fuel! It’s raw, data entry & information for your body! It’s power, health & vitality (by the way “vita” is Latin for life!).

The foods we eat should be nutrient dense, colourful, sustainable and wholesome.

If you’d like to know more about how I may be able to help you achieve your transformation results visit the website http://www.lmfitness.info or http://www.thebodyboutique.club

Online Coaching is Available worldwide and the New Body Boutique Online Course is launching next month. Check it out at http://www.thebodyboutique.club

Mindset Matters!

lifestyle Being successful in your Transformation is dependant on whether you have all elements required & in place, working for you, rather than against you.

Most people know that you need to eat well and do some form of exercise or activity, but millions still fail to achieve the results that they so crave, because they miss out the “glue” that holds everything together.

Firstly, watch this video and see some of the reasons that you may be failing.

Why are You Failing to Achieve Your Weight Loss Results? from Lesley Morrison on Vimeo.

Now, the reasons given in this video are not the only things that may be preventing you from losing weight and changing your body. There are hundreds of factors to consider.

I have created a short online course that introduces you to mindset to help you set up your initial steps to changing your body.

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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

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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.

 

Train your Brain to Crave Healthier Foods

NUTRITION logo copyYou may have heard me bleating on about mindset and understanding how you think recently on my Social Media posts, and this is because using your brain as the biggest and most powerful tool for weight loss could be the difference in achieving your goals or not.

So can you train your brain to crave healthier foods? Sure you can, with a little practise and listening to your body, anything is possible!

For some people, eating healthy is a laborious task, and leave them feeling as though they are depriving themselves of all those deliciously naughty and unhealthy snacks, treats and take aways. Truth is, there is no deprivation in healthy eating… but lots in unhealthy eating.

Mindless eating of high sugar, high calorie nibbles and meals could be down to your brain… yep…. the brain!

It’s normally thanks to a designed habit that you have formed over time, something that you treat as a go to simple choice. It takes NO thought, NO time and NO effort to do this… because it is a habit. When you create a Habit, it creates a pathway in your brain. Neurons fire every time you happy or unhappy chemicals are released, creating this pathway that leads to, and wires you to repeat behaviours that felt good in the past. These pathways start to form when you are a child, and continue to form throughout your life.

The problem is, what once felt good, may not feel so good now that you are older, wider and needing to shed a few pounds.

There is some good news though… It is possible to “rewire” the brain, deleting old pathways and creating new ones. YES!

You need to understand that doing something once, isn’t going to create a new pathways, you need to repeat it over, and over, and over, and over again. Building a bridge between neurons until the pathways is built and strong enough to become a natural action… a habit.

Have you ever swapped sugar for sweetener? It didn’t come naturally to start with, but over time, it got easier and easier to use the alternative sweetener didn’t it… until now, it is just the norm. Thats because your repeated this over & over until the bridge was built and the pathway was there. Now it required No thought!

So how can we train the brain to Crave healthier food?

REPETITION!

The process works the same as anything else! Doing the same thing again and again.

Here are my top tips for rewiring your food craving Neurons:

  • Keep healthy food available to hand. Use things like nuts, fruit, chopped veg or healthy alternative home made oat cookies to avoid the temptation of eating something that will not support your goals. My personal favourite is my nut box, which has a range of different nuts & dried fruits available at all times.
  • Mindful Eating is an action where you take your time eating, you chew your food slower, taste the foods and actually aid the digestion of your food as well. Many people rush their food, don’t chew as much as they should and certainly do not savoury flavour. This is partly due to eating processed junk for so long, there is little flavour there to actually savour, but with a healthy diet… ooooh the tastebuds are having a party!
  • Present your food well, making food look nice gives your brain the idea of something more exciting. This is why posh nosh in restaurants is all dressed up, despite there not being much on the plate. Pretty food is a feast for the brain & belly!
  • Add variety… When you eat a healthier more nutritious diet, you actually open up so much variety. Variety is the spice of life, and this saying didn’t come around from jokers… Adding variety gives your brain something toward on, and experience. And that experience starts to form a new pathway!
  • Visualisation… not only do you want to see your goals, but you want to feel the as well. Being able to relate to your goal in an emotional way is far stronger than any motivational meme you will see on Instagram. Your goal needs to link to you emotionally in order for you to DRIVE towards and be inspired to achieve it!

 

Give these tips a try & start to make mindset changes that will shape you and your future!

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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 have enjoyed this blog, then please feel free to like, share, comment or subscribe. Or you can visit the website http://www.lmfitness.info to find out more about what we do

Are you Vitamin D Deficient?

lifestyleThe Sunshine Vitamin… Vitamin D. It helps to boost bone & muscle growth and a lack of it within the body can play havoc on your health.

Vit-D deficiency is a common problem all over the globe, partly because we have been told to stay out of the sun, partly because the sun doesn’t shine all that often in certain parts of the word.

A lack in Vit-D has been linked to heart disease, breast, colon and prostate cancer, depression, weight gain and much more.

Hiding away from the sun in fear of a tan, feeling hot or worse still freckles, actually leads to you denying your body its daily dose of the vitamin. Ever wandered why you always feel more alive or energetic whilst on your summer holidays??? Maybe because you are getting plenty of the vitamin.

Now, I am not telling you to get out and sit in the glorious golden rays of the sun all day every day. There are risks attached to too much UVA & UVB rays, BUT, we all need SOME Sunshine on a regular basis.

Here are a few signs that you may be deficient in the Sunshine Vitamin.

  • Bone & Muscle Weakness
    • Consistent and constant body pains is one of the main signs of Vitamin D deficiency. Around the age of 30, our bodies stop building new bone mass (yes bone maturity is only hit between 25 & 30 years of age), but a lack of vitamin D can accelerate the increase the symptoms of osteoporosis within the body.  The reduced Vitamin D content within your body may hinder or prevent your body from putting more calcium into your skeleton’s collagen matrix, which in time will result to pulsating aches & pains.
  • Feeling Down in the Dumps
    • You know sometimes you just feel a bit down and you’re not entirely sure why? It may have something to do with lack of Vitamin D. I know that here in the UK, many people feel down & lethargic during the winter months when we see very little sunshine….Depression and mood swings are often liked to the deficiency. The brain hormone responsible for elevating your mood, Seratonin, is stimulated by Vitamin D, and reacts depending on how much Sunshine you have been exposed too. Studdies have shown, yes this is scientifically proven, that exposure to sunlight can make you feel happier and more content in life.
  • Gum Disease
    • Believe it or not, receiving enough Vitamin D is really important to your oral health as well. Periodontal disease is a chronic gum disease which causes the gums to swell and bleed, and a deficiency in Vitamin D can increase the risk of this. Some studies have shown that there is a direct link and sunlight can reduce the risk of periodontal disease.
  • HyperTension
    • High Blood Pressure is another common sign that may mean you are Vitamin D Deficient. Studies have shown that people with a higher level of vitamin-D in their bodies, have reduced/lower lower pressure and are less likely to develop hypertension. More research is required into this, however it has been substantiated that Vitamin D plays a role in regulating your blood pressure levels.
  • Fatigue
    • Have you ever found yourself feeling tired, lethargic or sleepy for no real reason? Maybe it could be a lack of exposure to sunlight and other sources of Vitamin D. Research has linked a lack of Vit-D to Chronic Fatigue Syndrome. Although this is known to be more prominent in older adults, it can happen to any of us, as the lack of vit-D in the body causes you to feel lethargic, drained and tired.
  • Mood Swings
    • Do you jump from Happy to Angry over a trivial thing very quickly? I touched on it earlier, but vitamin D receptors have been found in several parts of the brain that affect your moods & emotions. Research has now shown that Vitamin-D deficiency has been linked to mental diseases like stress, anxiety and depression. If you are experiencing sudden mood swings, go and get things checked out with your GP>
  • OverWeight
    • There is literally a study for everything, and several have found that Vit-D deficiency is associated with the current climb in obesity related complications. If you have gained some quick pounds even though you exercise regularly and refrain from overeating, the deficiency of the D could be one of the primary causes.
  • Gut Issues
    • A low level of Vitamin-D in the body can lead to digestive issues and complications. As the vitamin is fat-soluble, the sunshine vitamin helps your digestive system absorb fat and break down foods effectively and properly. Being deficient could lead to gut problems like gluten intolerance, Inflammatory Bowel Disease and Crohns disease.
  • Allergies
    • Research shows that vitamin D deficiency also has a role to play in the development of many allergic reactions. Vitamin D plays a vital role in keeping many allergies at bay by regulating your immune system. Some of the allergies tied to this predicament include asthma, food allergies, eczema, allergic rhinitis, and anaphylaxis.

And there you have it… 9 signs that you may be Vitamin D deficient.

 

If you enjoyed this blog, please like, comment, share and subscribe. Or visit http://www.lmfitness.info  for more details or to check out our online programmes. 

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?)!

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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

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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! 😁💑

 

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