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.

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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.

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). 

 

Nike, Adidas, Saucony, Reebok? Which Workout Wear

EXERCISE logo copy 2When it comes to workout clothing, there is SO MUCH to choose from. So which brand comes up trumps on their products? Which is most comfortable? Which looks good? Which feels good?

So many questions, variables, styles and colours?

Personally, I do not have a true preference when it comes to my gym kit… it all comes down to the material, fit, comfort when working out & my mood… and you really do not know much about any of these things until you step into the gym with it on.

But ten years as a personal trainer and, heck, I don’t how many years as a gym bunny has given me a good idea of what I like and what I don’t!

Honestly, for when I am teaching classes, I like something that stands out, so people can see my movements and positioning clearly. These funky monochrome tights from Nike are great for this, but they are not my favourites.  img_3784

In fact, I think I have only ever worn these once or twice… and one of those times was when I went to the gym, not teaching. The material needs to be thin, but not so thin that you can virtually see through them. The last thing you want when you step into the gym is a VPL (Visible Panty Line), let along visible panties!

These “Just Do It” Nike leggings are great, really comfy and bold. But I found the material to be just a little bit too heavy for a BIG workout. My legs were getting really sweaty and hot. They were also just a fraction too long for my short legs! But I do like them a lot, so I tend to keep these leggings for when I am doing low impact classes like Pilates or maybe a weights session in the gym.

screen-shot-2017-01-16-at-10-51-46Tights & Leggings need to have a good fit and strong waist band…. you really don’t want to be spending half of your workout pulling your leggings up, do you…. or pulling them out of your arse! Nothing worse than a wedgy when you are running on a treadmill or deadlifting your personal best!

Sportswear can be REALLY expensive, I have seen some Nike leggings/tights that are the best part of £70-£80 quid, and damn, I am not paying that much. Try and shop around for what you like, and what feels/fits you best.IMG_0101

I LOVE these funky leggings from Reebok, and if you have ever attended one of my fitness classes, you may think they are my only pair. I love teaching in these. Super comfortable, super light and they wick sweat really well.

And as you can see, they are quite loud… a few of my clients told me I should put a sunglasses warning out for when I wear them.

But in truth, everyone can see what I am doing and follow my movements really well!

Similarly, I LOVE this Adidas vest, light, loud and really fine material at the back, so it wicks sweat and is super comfortable when training.

Speaking of vests, Racer back vests are great for when you are training, they offer you ease of movement through your shoulders and as the straps & neck line come in really close to your, erm… neck…. they don’t ride up during a workout as much, if at all.

Personally, I do not like tight fitting tops, whether I am working out or day to day! So I tend to order a size bigger than I actually need, this prevents them from bunching and rolling up around or above your tummy…. How uncomfortable is it when you have your midriff on show?

lesley-morrison (42 of 113)I suppose, if I was on the spot and I had to pick a favourite brand, I would probably have to say Reebok for clothing! They are funky, wearable, breathable and comfortable… everything that I look for!

But when it comes to footwear…. thats when I start getting all brand specific… I am super loyal in my footwear! I have tried everything from Reebok to Nike, Adidas to Asics, but have never found a better trainer for general training and classes, as the Saucony brand.

screen-shot-2017-01-16-at-10-52-59Trainers are scarily expensive, you are looking at anywhere from £50 to £150 for a good pair of trainers and they are all different.

Some have increased arch support, some additional heel support, some even come with support for your achilles tendon.

When it comes to trainers, we all need something different.

Me for example, I require a higher arch support, as when I broke my metatarsal, it collapsed the arch in my right foot…. Dare I say it, this injury was sustained when wearing the wrong trainers to teach a class. So I have first hand experience of how important good trainers are.

screen-shot-2017-01-16-at-10-52-33screen-shot-2017-01-16-at-10-52-24If you are unsure, then get yourself down to a GOOD sportswear shop, and ask if you can have your gait analysed in order to determine the best trainers for you.

Personally, I always go for Saucony’s now for training & teaching. And I reserve my Nike, Adidas, Reebok AND Asics trainers for when I am working with my PT  clients.

Yes, I have A LOT of trainers, but I live in them, work in them and train in them, so I rotate my footwear regularly to ensure that they stay in good condition.

Look at the soles of your trainers, and see where they are wearing most, this will give you a good clue as to how your gait is possibly affecting your movement and muscle gains/toning.

If your trainers are badly worn, invest in a new pair. This is crucial… regardless of your preferred training type!

These awesome Saucony Grid trainers >>>> set me back about £85.00. I LOVED them! But I trained in them too often and wore them out too quickly.screen-shot-2017-01-16-at-10-51-29 Then there is my Purple Asics… these are REALLY comfy for standing in and demonstrating exercises, but not so good for training or teaching in. If I am completely honest, I brought them because I like Purple 🤔 Not the best rationale for buying trainers.

screen-shot-2017-01-16-at-10-51-13

 

 

 

More recently, in the January Sales of 2017, I stumbled across these really cool retro style Saucony Trainers (below), in a store not too far away from where I live. Reduced from £90 to £35, I saw a bargain that I wasn’t prepared to miss.

These funky trainers are comfy, with high arch support and great stability through the sole. In fact, I have been to the gym about 6 times in these already and will be putting them through their paces this evening at BodyWurx. But I have high hopes for them!

screen-shot-2017-01-16-at-10-50-17I will be honest with you, in the past month, I have spent probably £300 on new sportswear, which may sound a lot! But, I have got my moneys worth in the sales. So I actually have got about £600 worth of kit.

I haven’t even touched on Sports bras, because to be honest this is a tough subject, and I am still trying to find the best brand or style.

I have LOADS, some are good, some not so good. My 4 favourites are all different brands, so this makes it even harder to give an opinion. Under Armour Sports bras are well made, and the one I have is zipped up the front so it makes it super easy to get off when you have trained shoulders/arms or got a sweat on, more recently though the zip has been failing me, and mid class or session I find myself trying to do it back up (Could just be overuse, but still not cool!).

I also have a Reebok one which is really comfortable, a Nike one and a Shock Absorber. All three are good, but with small overlook-able flaws. The reebok one is a little too low at the front and can occasionally gape when you lean forward, the Nike one sometimes gives me a headache if I have it on for a long time and the Shock Absorber one…. well, if haven’t found a flaw yet! So maybe this should tell you something?

As I mentioned above the Nike sports bra does “occasionally” leave me with a headache (but I am wearing it for 8+ hours). I have tried a number of sports bras that put too much pressure on the back of my neck & shoulders giving me the same problem in less than an hour. The last thing you want when you are at a class with loud music and jumping around, is a headache!
Some are just way too low cut and gape massively at the front when you are doing a bent over row or plank…. they don’t leave much to the imagination for others in your gym or class…. a sports bra’s one and only job is to keep your bangers held in and covered! Not a good look when you are scooping your puppies back into your over shoulder boulder holder mid-workout???!!! 😫 image1 (2)

My biggest gripe with sports bras isn’t how they feel on though, it is how easily they come off after training. On a number of occasions I have had to ask my boyfriend for help pulling it off, because it has stuck to my sweaty skin. If he isn’t around… I have been incapacitated by the tight fitting bra that just refuses to come over the top of my shoulders leaving me half naked and stuck….😳 It kind of kills your cool demeanour in the gym changing rooms….. 😂

Sports bra’s come down to how big your baps are, and your own personal preference. Trial and error!

Don’t buy loads of different ones at once, and try them on before you buy them if you can.  They, again, can be quite an expense. But a good bra will make your workout much more comfortable. And ladies, please do wear a sports bra…. risking a black eye is not good and in truth, having them flopping around isn’t good for them or your back… You don’t want saggy boobs & you don’t want to have to hold them down!
lesley-morrison (31 of 113)

This is definitely an ongoing subject though, and I will no doubt change my opinions on things as I buy new stuff, try out other brands and vary my workout styles. But for now, thats my opinion and advice on what is the best workout wear to buy & try!

If you have a favourite product or brand for your workouts, or you think there is something better out there to try, then please let me know… I can’t try everything, as there is too many, but I am happy to take recommendations 😁

Happy shopping!!

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How to Ease your Muscle Soreness!

EXERCISE logo copy 2We’ve all had it and we all know it is a byproduct of working hard to get the body that you want, but how can we relieve the post workout DOMS (Delayed Onset Muscle Soreness)?

Well, you lucky blighters, I am about to share with you a few simple things you can do to help overcome those aches and carry on going to to loo without having to hold the towel rail! (yes, we’ve all done that too!)

STRETCHING – Myth or Fact? 

It was once considered incredibly important to stretch, both before & after a workout to help ease muscles into the stresses of training and to prevent muscle soreness… however this has now been debunked! It’s BS!

DOMS is a result of damage caused to the muscle fibres during a workout, imagine a piece of wool… If you keep pulling and tugging it, the fibres will begin to fray, and this is what happens to our muscle fibres…. It’s not a bad thing so don’t freak out thinking you are ripping your muscle up, well we are, but the body will repair them thicker and stronger than before, and that is where muscle tone builds from.

The thing is, once the damage has been done to the fibres, no amount of stretching is putting you back together again that quickly, so muscle soreness develops. Its a bit like a scratch thats itching as it heals.

That’s not to say that no stretching at all isn’t required, as there are other reasons why we do it!!

Also, as a result of the muscles being worked, they may tighten up, so some light stretching between workouts may be more beneficial to easing those post Body Pump Quads!

FOAM ROLLING

If you are one of my Pilates or PT clients then chances are you have met my little roller friend, chances are even higher that you have sworn at me or it as you have worked over certain muscles.

Truth is the foam roller can help to ease your soreness as it acts like a form of massage, so helps to release tension and toxins. Increasing blood flow to the areas worked, increasing circulation and speeding up the muscles recovery process…. Plus it is great at improving your flexibility!

HOT & COLD 

Possibly the least enjoyable of the options is heat & ice routines. You’ve likely seen the pro-athletes jump in an ice bath after a big event or match! Well this is the principle, although we are not pro-athletes and probably don’t have time or need to do this, so instead, get yourself an ice pack and hold it on the sore muscles for 15 minutes, follow this by 15 minutes of a heat pad. Go back to the cold and then the heat one more time. The alternation between the extremes is thought to improve circulation and speed up the healing process of sore muscles. But I suppose it depends on how sore you are and how much time you have to spare!

KEEP MOVING 

The best bit of advice I was ever given and probably the best bit of advice I have given in relation to DOMS is, KEEP ON MOVING! The last thing you want to do when you feel like you have done 10 rounds with Tyson is go and do another workout, but sitting still is only going to amplify the tension. So move a bit, start slow and then work up to more. Go for a nice walk but avoid straining your muscles too much… Just work enough to increase your blood flow a little.

HYDRATE

As with most things to do with our bodies, being dehydrated only makes it worse. So make sure you drink plenty of fluids in the few days after a workout to help cease the system.Its also probably a good idea to avoid drinks that will act to dehydrate you, namely caffeine and alcohol.

TAKE A WARM BATH

A nice warming bath can help relieve some of the worst tension, and is great for muscle soreness. Not only is the temperature going to help relax the muscles, but improve circulation which allows nutrients & oxygen to feed the muscles. You can also add some epsom salts to a bath which is rumoured to be be great for sore muscles.

PROTEIN

Eat a high protein meal following your workout to help increase the nutrients that are available for your muscles. After all muscle is protein, so feed it with something it can rebuild with rather than a danish pastry from the gyms cafe!

Finally, you should avoid taking pain killers! Don’t mask the pain, as this could lead you to move to quickly or with a bigger range of motion than the muscles wants to, causing an injury.

And there you have it… next time you complete a particularly gruelling workout, try one, two or even all of these methods and see if they help to relieve your soreness.

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How can your Cycle affect your Workouts?

lifestylePMS might as well stand for Physique Misery Syndrome.

I can honestly tell you that the appearance changes alone caused by your cycle can be significant.

One day you’ll wake up and see that your tummy is looking slimmer, leaner and flatter, bringing on a sense of excitement that all that hard work in the gym and kitchen is finally paying off. But then the next morning, you’ll wake up only to find a bloated, less than perfect stomach staring back at you. If you can learn to expect this it won’t cause any panic. And fortunately the problem vanishes after about a few days, normally as quickly as it arrived. Still… It’d bloody annoying!

The symptoms of PMS vary for every woman. They range from feeling like a pain in the backside to turning your life upside down for a week. But the classic symptoms include water retention and bloating, irritability, strong cravings, appetite changes, fluctuations in pain tolerance, as well as differences in your energy level.

Put simply, for the week and maybe the week leading up to your period, the last thing on your mind is putting in a hard workout or eating healthy. You want to eat chocolate, ice cream, and pizza while lying on the couch. If you’re a dedicated gym bunny, then PMS can leave you feeling psychologically devastated.

But its not just cravings and a bloated stomach that may make you feel like screaming head first into your pillow. Check out how your cycle can affect you and what you can do to prevent it causing a problem.

METABOLISM

Your metabolic rate is as individual as you are, and not only does if fluctuate from person to person, but day to day within the same person. Making it crucial that you know what you are doing with your food and calories. Especially if you are trying to shed that last few pounds!

If you’re stressed out, then your metabolism may rev up a bit higher. But on the other hand, if you’ve been following a very-low-calorie diet for a couple of weeks, you are likely to find that your metabolism has slowed down.

Your cycle also influences your metabolic rate. During the luteal phase of the menstrual cycle— that’s the week or so before your period is set to begin— you’ll burn up calories faster than at other times throughout the month. Researchers measure increases in total energy expenditure of 2.5 to 11% during this time.

This may not seem like all that much, but if you’re dieting, it will make a difference.

Most women also experience an increase in appetite during this period of their cycle. They are hungrier and more prone to cravings. The end result is that they can end up consuming more calories than they are expending through this increase in their metabolic rate. They’re burning more, but there’s more to burn.

So one important take-home message from this is that if you’re currently dieting, and will continue dieting through your cycle, be extra careful about your adherence during the week before your period. You could easily undo your weight-loss efforts.

BEAT THE BLOAT

Another of the biggest period-related complaints among women is bloating. It’s not abnormal at all for women to take on 5 to 10 extra pounds of water during their cycle. As you can imagine, this can have an unsettling effect on the reflection in the mirror and your reaction to the scales!

What you have to remember is it is not fat!!! It’s just excess water retention caused by female hormones, mainly estrogen.

You can also try these methods to help reduce bloating:

  1. Avoid salty foods
  2. Drink more water than usual
  3. Sip some herbal tea
  4. Season your foods with oregano

 

Set Yourself UP Right! 

Avoid starting on a fat-loss plan during the luteal phase, for the reasons mentioned above. As you will be at a higher risk of feeling hunger during this time of the month, and that hunger will likely lead to greater incidences of food cravings, beginning your diet during this phase raises the odds of making mistakes and going off plan. Instead, you can try and cycle your calories, by bringing your calorie intake to a lower levelduring the two weeks immediately proceeding your period, when hunger levels are lower and cravings less likely. Then increase your calorie intake back to a maintenance level during the week before and during your period.

This will help mitigate that natural increase in hunger coming your way. But it will also help to naturally reset your metabolism. So if your metabolism is slowing down at all due to the reduced calorie intake, you bring that rate back up again during the increased calorie intake. Once you move back to dieting after your period is over, you will be burning body fat as fast as possible.

Additionally, since you will already be dealing with increased bloating during the week before your period, staying strict with your diet may be tough anyway. If there’s one time of the month you should be taking a break, this would be it. Since you’re also burning up calories at a slightly elevated rate during this time, the extra calories will stand a lower chance of being deposited as body fat. That is yet another advantage of taking a short diet break during the early luteal period of your menstrual cycle.

As for your workouts, there are some additional considerations to take into account as they relate to your menstrual cycle.

  • First, bear in mind that during the luteal phase of your cycle, your body temperature will increase. So if you’re performing intense workouts—which also raise the temperature of the body, then you may feel uncomfortable, and unable to sustain very high intensities.
  • A second thing to consider is that your tolerance for pain will be higher during the follicular phase of the cycle, after menstruation takes place. So it makes sense to place your harder workouts, the ones where you really plan to push yourself, during this time. You’ll find that you have a higher level of tenacity.
  • Carrying excess water weight throughout the luteal phase will also affect workout performance, especially if the workout includes running. That added weight will make you feel like you’re working harder than usual.

Keep Moving Forwards

Until you hit the menopause, you can’t change the fact that your period will arrive each and every month (unless of course you are pregnant maybe). But you can keep it from disturbing your workouts and body progress!

Try and keep these factors in the back of your mind as you set about your workout and diet routine during your cycle. By more clearly understanding the changes taking place within your body, you can help reduce the chances of them affecting you negatively. AND stop them from tricking you into thinking that all your hard effort isn’t achieving anything!

If you have enjoyed this blog, please like, share, comment and remember you can follow me on Social media by clicking on the links to the right of this post. You can also visit http://www.lmfitness.info  and download your completely free 21 recipe ebook.

References:

Davidsen, L. et al. (2007). Impact of the Menstrual Cycle on Determinants of Energy Balance: A putative role in weight loss attempts. Price, D. et al. (1998). A meta-analytic review of pain perception across the menstrual cycle. X.A.K.J., De Jonge. (2003). Effects of the Menstrual Cycle on Exercise Performance.

Women & Weight Training

EXERCISE logo copy 2Ladies, you honestly have NOTHING to worry about when it comes to lifting weights. You are not going to bulk up and become the female equivalent of the Hulk, and nor with you suddenly start to grow a hairy chest or suddenly develop a desire to flex your muscles in the mirror at the gym.

As a general rule, us ladies do not have the testosterone levels to build BIG muscles naturally. So unless you are popping some ridiculously expensive concoction of performance enhancing supplements, then you can lift to your hearts content and be happy in the knowledge you ain’t gonna become Arnie!

But, with that said, weight lifting has many incredible benefits to the female figure and EVERY women should get themselves a set of weights or step into the weights room of their local gym and pump the iron. Let me explain….

Let’s say you want to lose weight and improve your figure. Yes, you could achieve some of this running or by eating a balanced diet. BUT,  in truth, if you lose weight through a crash diet or without working your muscles, chances are you may look either skinny & unhealthy or skinny and still flubbery.

I’ll give you an example of a friend of mine, she started a diet with a well known weight loss group, and she did REALLY well. She went from a size 14 to a size 8-10 in a little over 8 weeks. WOW, I hear you say. During those 8 weeks I didn’t really see her much, but when we caught up last month, and I went in for the obligatory “Sorry I haven’t been around much” hug, I was really disappointed at how unhealthy she not only looked, but felt as well.

DSC_0058My friend had done ZERO exercise, she had ZERO muscle tone and she looked like Skeletor from the hit 80’d cartoon He-Man. “By the power of Grayskull……” *now humming the theme tune… :/*

“Wow, you’ve lost loads of weight” I said, but I could tell she wasn’t very happy with how she looked by her face, and she knew she needed to gain some muscle as well. Anyway, an hour or so later, she asked me about how I get my physique in shape and how I stay in shape even when I am out of training.

WEIGHT LIFTING! CALLISTHENICS! BODY WEIGHT TRAINING!

“do you do any cardio?” she asked.

“Very little! The only Cardio I do is when I am teaching my one aerobics class per week. Thats it… and even that is more of a HIIT class than an aerobics per say!”

Anyway…..  I’ll get back to my point. Training your muscles to tone and develop is a great image4 (2)way to boost your metabolism – meaning you naturally burn a higher percentage of fat even at rest. It also gives you a firmer appearance to your body, especially your butt, thighs, arm & abdominals.

If you have never worked your muscles like this before, well, you need to get in to it SOON!

Cardio will only get you so far, and to be honest, if you are burning off calories doing cardio, you are potentially burning off the energy your body needs to develop the new muscles.

I give you the 12 week Metabolic shift!

Start your training with weights and weights alone. The only time you should touch a treadmill is to warm up for a minute or three and cool back down. After 4 weeks of training your muscles, up the weights a little and start to change the way you are lifting the weights. If you are in a gym, ask a trainer to help you with the plan. There are literally THOUSANDS of exercises you could be doing, so your plan will never stagnate or get boring!

When you reach your fourth week, start to build in some light cardio work twice a week for about 15-30 minutes… But don’t stop lifting those weights!

Finally, on arriving at the eight week, start to throw in some HIIT, High Intensity Interval Training. Join a HIIT class or small PT group and really start to shed the fat.

Over the 12 weeks, you should never stop lifting and progressing your weights. This is what is going to change your shape & tone. My biggest tip here is not to measure yourself by weight, but by inches and how your clothes fit.

lesley-morrison (93 of 113)BUT… and this is crucial… You need to have a nutritional plan that is going to support this new style of training. Eat too few calories and you run the risk of burning off the muscle that you are building, eat to many and you won’t burn off the fat. So you want to make sure the you are in the right calorie range to build muscle and burn fat.

I highly recommend you keep your protein levels high, so eat lots of lean protein – poultry, fish, lean meat and so on. But keep your carbohydrates in there too, but only eat the “healthy” carbs, you know the complex, unprocessed foods -not crisps, burgers and sweets. And then there is fat as well, try and get your fat from mono-unsaturated sources rather than stodgy take aways.

Keep it clean, simple and effective and you can change your body DRAMATICALLY in 12 weeks.

If you need some inspiration for recipe ideas, then why not download my free 21 recipe cookbook, Fit & Fresh. With quick & easy recipes for drinks, snacks, breakfast, lunch & dinner options it is a great starting place for your healthy & clean lifestyle.

DOWNLOAD HERE: http://lesleymorriso7.wix.com/fithealthyrecipes

Now you know all of this amazing information, get yourself down to the shops and buy yourself a set of adjustable dumbbells and start your training TODAY!

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Life hack How to make your Coffee Healthy!

lifestyle

Coffee is a bit like dark chocolate—you can’t help but think how something so good could actually be good for you.

But it’s true! Coffee is a high source of antioxidants, according to a study from the University of Scranton. Plus, a growing body of research suggests that quaffing a few cups daily can reduce your risk of type 2 diabetes, Alzheimer’s disease, and even prostate cancer.

The catch? While any coffee will provide some payoff, you need to pick the right roast, store it properly, and brew it right. Here’s a few quick tips to help you.

ROAST!

In the wide variety of coffee beans, the lighter roasts are the dark horses. “The antioxidant effects of coffee are related to compounds called chlorogenic acids,” says Peter Martin, director of the Vanderbilt University Institute for Coffee Studies. “Roasting green coffee beans transforms these acids into better antioxidants—but if you keep on roasting them, they break down again.” So buy light-brown beans.

** Yep, I know there is a University for Coffee Studies…. shamazeballs! 

STORAGE!

Did you know that the Roasted coffee beans have free radicals? These become greater in numbers the longer they’re exposed to air, according to a study in Food Chemistry. However, some anti-oxidants are lost trying to stabilise the increase in free radicals. Store your beans in an airtight container, and don’t grind them until you’re ready to brew.

BREWING!

Researchers in Italy examined five different brewing methods and found that coffee percolated in a stovetop Moka pot, an espresso pot, or a Neapolitan-style pot produced coffee with more than double the antioxidant levels of java brewed through a paper filter.

THE CUP! 

How do you take your coffee? You’re answer should be: “Black, without sugar,” says Martin. “Coffee in itself is extremely nutritious—anything you add is diminishing it.” A touch of half-and-half may not add many calories, but new research from Croatia suggests that milk can reduce the antioxidant levels. Obviously, if you doctor your drink with sugar or artificial sweeteners, you’re just stirring in calories or chemicals…Big NO NO. A better way to handle the bitterness is to add some ground cinnamon.

If you need some inspiration for recipe ideas, then why not download my free 21 recipe cookbook, Fit & Fresh. With quick & easy recipes for drinks, snacks, breakfast, lunch & dinner options it is a great starting place for your healthy & clean lifestyle.

DOWNLOAD HERE: http://lesleymorriso7.wix.com/fithealthyrecipes

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