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!

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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

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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.

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“Healthy Recipes are so Dull” …. Really?

 I hear this so often… ” But healthy recipes are so dull!” Or “I’m bored of salads!” & “it’s all so tasteless!”

Oh come on people! Really? Is your brain so over cluttered with the crap that the media tells you, that you can’t even think up a recipe that doesn’t include something from a packet or ready prepared that tastes good?

In my 10 years as a Trainer & coach, I have heard just about every line going. When I first started training to become a PT, my tutor said “clients will use the “no time” excuse or “too boring” line to get out of anything they can, it’s the adult equivalent of “the dog ate my homework!”

Now, I took this with a pinch of salt and thought ‘surely as full grown adults, they can’t surely be using these excuses that much’. But recently, well actually, since qualifiying and starting my career, I have heard it on a weekly basis , if not once, twice sometimes even three or four times. Basically what he was trying to say to us back then was, most people are looking for the quick fix and are too lazy to actually put in the effort.

Taking the example of “the Dog ate my Homework”, I actually think that many adults shun their responsibility and accountability far more than kids do, especially when it comes to their health.

Truth is, healthy eating doesn’t need to be boring, monotonous or bland. It doesn’t have to comprise of copious amounts of lettuce, celery, rice cakes and flavourless cracker breads.

In fact, healthy eating is far more interesting, tasty and colourful than people give it credit for, and far more beneficial to our health for obvious reasons.

The fact that people do not experiment with cleaner ingredients is purely down to “it takes too long”, “it’s too much effort”, “I don’t have time”…. this loosely translates to can’t be bothered, don’t like change, believe it costs too much money…. basically…. laziness!

If you actually want to achieve your goals, and I mean really WANT them, then you will put in the effort to try. You will put in the effort to plan. You WILL put in the effort to make a positive change to your lifestyle & diet.

I Have written many Ebooks, InfoSheets and Recipe Books, many of which I give away for free to help show people that being healthy and achieving results isn’t always hard. You just need the right approach.

recipe book pic

Why not download my FREE Recipe Ebook today and see what kind of culinary delights I have conjured up in the Kitchen for you.

Just Click HERE to Claim Your Copy

 

 

Each recipe has full Instructions, Ingredients, Calorie Value and Macro Breakdown. It took some time to put together, but there is some lip-smacking meal options in there.

If you are struggling with your weight loss, why not download my FREE Weight Loss Formula Ebook and start to see if there are potential problems that you are missing out on. Just click on the image below and claim your copy.

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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 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. 

Booty Call or Booty Overhaul – Top 6 Exercise for the Best Booty!

No, really…? What? Seriously…? We don’t want a Booty Call Really do we?

Work your butt for a firmer, fruitier, rounder & more delicious rump to sit perfect & perky in your jeggings…Or Whatever the hell them things are called…. By the way, I’m certainly not one to follow the latest fashion, so if you’re reading this now, hoping for fashion & beauty tips…. Sorry, it’s just not gonna happen.

But if you’re here to find out how to make those fashion items look even better with the perfect arse…. Now that I can help you with!

The butt, derrière, toosh, arse, bottom, or whatever you want to call it, is one of the easiest parts of the body to train. There are quite literally hundreds, if not thousands of variations of exercises you can do to firm up your behind and get those desirable buns of steel. Some people like big bums, some little… But no one likes a squishy or saggy one! Do they?

So, I am going to share with you my top 6 toosh toning exercises that you can do at home on your own with little or no kit! Yep, no gym required. Just you, your backside & the floor!

# 1 – Squats

The humble squat, taking this bad boy old-skool because it just works! There are hundreds of variations of this exercise from narrow to wide stance, sumo squats to hack squats, jump squats to pulse squats, plie to first position and so on.

My favourite all time squat has to be the sumo squat. Low, wide and killer for the glutes. So how do you do the sumo?

Easy! Stand with your feet wider than your shoulders, with your toes pointing outwards about 45 degrees. Push your butt back
behind you, lowering yourself down as low as you can (and I mean AS LOW AS YOU CAN!). Keep your knees in line with your ankles, don’t let them move forwards! Finally, make sure that you keep your upper body upright, use your stomach muscles to help with this! Do two lots of 14-18 reps! Bums away!

If you really want to bang out a shit load of sweat try these variations to add a little spice to your rump righting workouts…

  • Single Leg Squat
  • Box Jump Squats
  • Squat Jacks
  • Russian Squat Jumps

# 2 Glute Kick Back
This exercise is so easy, but also so easy to do wrong… So get down on your hands and knees to start with, make sure that hands are palm down underneath your shoulders. Now this is important, hold your tummy muscles as if you were about to cough, then keeping your knee bent, lift one leg so the sole of the foot is facing the ceiling.

Push the leg UP towards the sky as high as you can and then bring the knee towards the floor without letting it touch down. Repeat this move on the same leg for about 20 repetitions, before swapping to the other leg. Do this TWICE on each leg! Don’t cheat though, keep your torso still, don’t arch your back and make sure you push the leg up as high as you can… Remember is you cheat, you are only kiddin’ yourself. You won’t get results from short cuts! 😉

# 3 Butt Clenches

The great thing about butt clenches is you can do them anywhere at any time. Hey guys check me out sitting in the cinema doing my butt clenches… Or Hey sitting on the bus going to work… I’ll do me some butt clenches! Seriously… Anywhere AT ANYTIME!

Butt clenches are simple, we do them all the time. Just tighten up the glutes and squeeze them cheeky cheeks together. Then release! Do about 20 clenches then have a rest… then do another twenty…Remember Anywhere at Anytime! Firm that money maker and let the hot pants get excited about coming out to see the world!

# 4 Oysters or Clams

No, not the seafood version, the laying on your side working that outside thigh version! Oysters are great, as they stretch and work various muscles simultaneously. Including the butt cheeks and the outside thigh! So how do we do them?

EASY! Lay on your side with both knees bent, one leg on top of the other. Keep your feet together and lift the top knee UP towards the ceiling opening the hip, then lower it back down. Repeat this move 15-18 times on each leg and then repeat.

For added muscle burn, as you lift the knee, extend the bottom half of the leg to a straight position that is elevated off the floor. Then bring the feet back to gather before lowering the knee. BOOM… Beautiful butts!

# 5 Bridge with Leg Lift/Lower

Another personal favourite of mine… The Bridge! Serious thing & butt workout right here! Lay on your back with your knees bent
and your feet quite close to your toosh. Start to roll the pelvis up towards the ceiling and lift your back up off the floor. Push up as high as you can without rolling onto your shoulders too much. Clench your buttocks for added push!

Once you reach your highest lift, lift one leg and extend it up to the ceiling. Keep the knee straight and lower the leg down, stopping about an inch or two from the floor before lifting back and returning the foot to the floor. Repeat this 16-18 times on one leg, then repeat on the other leg. Once you have done both legs, go back and start again!

# 6 Curtsey Lunges 

Your final Butt Busting exercise is the curtsey lunge. Now if you have spent ANY time with me as a trainer you will know that this is a firm fave of mine. Featuring in most peoples work outs at some point! Mention butt to me and Curtseys will come out to play!
Your curtsey lunge is FAR superior to the standard lunge you see in so many classes (especially for women), toning the inside and outside thigh as well as the arse! So, here’s how to do it.

Start with your feet hip width apart, step one foot backwards and across behind the other leg. Make this move quite large. Once your foot is down, lower yourself in to a lunge, keep your knees behind your feet and your upper body up tall. Raise yourself back you and bring the feet back to hip width apart. Step the opposite foot back and across the other way and repeat the move. You should aim for 24 lunges in total, so 12 on each leg, before having a rest. Then do another set.

So, there you have it. My top 6 Butt bashing exercises to give you the firmer behind that you want. I’d love to hear from you, so if you have tried these exercises, how did you get on? Did you butt ache? Let me know 🙂

And remember, if you enjoyed this blog, please like the post and follow me for more insights into health, fitness & nutrition. You can also follow me on Facebook and Twitter using the “like & “follow” buttons to the right of this page. I am also on Instagram @LmFitness1 and Periscope @LmFitness. Come and join me in my Fitness Adventures.

Have a Butt-Tastic Day!