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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Why Motivation Isn’t Enough

lifestyle

Motivation…. we all have it and we all lose it. But why?

Why do we lose the motivation to achieve the results that we want? The body that we want? The Life that we want?

If you are losing motivation and failing to achieve your transformation results, this video may explain why.

You see, we need to be more about “ME” and less about “them”. It really is time to start thinking about yourself, doing things for the reasons that you want to do them and above all, doing them because they mean something to you!

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 are struggling with your own results and 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. 

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

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

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.

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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!!

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.

Time is Precious! 10 Minute Fat Burners!

Time is Precious, and for many people fitting in a workout is the lowest thing on the priority list. About 5 months ago, I decided to put together a series of short 10 minute Fat Burner workouts to help those with busy and hectic lifestyle to start squeezing in short but effective workouts.

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Working out from a piece of paper can feel hard, so I added in the instructional video links to help people with limited exercise knowIMG_0515ledge, and to act as a motivator as well… following a video always seems to feel that little bit easier… Don’t you think?

The success of this workout book has been amazing, and the results people have experienced in return are brilliant.

Why not go and download your copy today and start incorporating the short 10 minute sessions into your day!

It contains four warm up routines, and thirteen different 10 minute sets, all tailored to specific areas of the body. All with exercise videos to help you. 

At just £4.50 that is an absolute steal!

Purchase Via Paypal NOW

If you experience any difficulties downloading your Ebook, please email info@lmfitness.info

Don’t let Gymtimidation Stop you! Find your Confidence!

Every day I hear from people who tell me that they don’t have the confidence to walk into a gym or class where others can see them working out. People using lines like “I’m not fit enough!”, “I’m too self-conscious!”, “I am embarrassed!” and so on! And these lines are used all over the world by men & women who just lack the confidence and self belief that they CAN actually do it.

Most people I know, myself included have put themselves in to a situation that feels less than comfortable. The nerves and anxiety start to spike, and the palms get a little sweaty… But these emotional reactions are actually quite good for us, they challenge us to accept a new take on things.

With “gymtimidation“, this problem can escalate. People want to change the size and shape of their body, but are too self conscious to go to the one place that can help them, the gym. So they opt to stay at home, staying the same and then potentially continue to lose even more confidence. It’s a vicious circle. Confidence-script

That’s why when I work with my clients, I work with them on lifestyle changes that can be implemented very easily and very quickly, but ultimately can have a big impact on how they feel and therefore perceive themselves.

Simply changing one or two things can help you to increase your confidence, wear a smile much more easily and find the courage to walk into a group environment and start making positive steps and changes to achieving your overall goal.

You need to remember that a journey of a thousand miles, starts with a single step! Take things one at a time, and start to build a bigger picture over time, not hours or minutes.

The Psychological Shift! 

Back when I worked in a gym full-time, I would do tours with new members, or people thinking of joining the club, and many of them would say to me, “I don’t want people staring at me!”, or “Is there a Ladies only area?”.

But, what you have to remember is, that every person in that gym is there to for a reason…. to achieve something! Whether that is bigger biceps, slimmer waistlines, faster mile times or another equally challenging task. And in truth, the majority of the people in the gym feel exactly the same as you! They are thinking about people watching them as well! Rarely, is there any judgement made in the gym!

So think twice before your thoughts go all gung-ho on you…. They aren’t watching you!

There is NO COMPARISON!

You should never compare yourself to anyone else in the gym or at your class either! For all you know they may have started in the same position as you, but
twelve months ago, they are probably now approaching the end of the journey. Where as you are just beginning! These people may be likely sources of great inspiration for you, so why not actually try & talk to them? Find out what they do to stay in shape, how often and what kind of diet they eat. It may seem like a rude question, but as them if they were slim when then started…. obviously word it in a careful manner though… you don’t want to offend anyone! Take their success and let it inspire you to do the same!

Stick to things you actually enjoy doing! 

If you LURVE Zumba, stick with it, don’t then try to be clever and do a HIIT class or Circuits because it may boost your results. Stick to the workouts you really enjoy! Not only will this give you consistency of training, but as you get to know routines, your confidence will naturally grow as you become more efficient in your steps. As you get fitter, stronger and healthier THEN you can start to try harder and higher impact classes, knowing that they will be a challenge, but one that you are ready to take!

Personally for me, I love classes that involve lifting weights and if that’s not available, put me in the resistance area of the gym and I am happy happy happy! I know I don’t like rowing machines, so I don’t use them! It’s all about enjoying your workouts and improving your attendance record as well as your fitness and weight loss.

Recruit a GymBuddy

I know people always say “get a friend to come along with you”, but it is fair to say that you feel strength in numbers. If you
have a friend for moral support, who enjoys working out, or similarly wants to change the shape of their body, then bounce off of each other, help to motivate each other and why not measure each other and keep track of the inch loss results…. Inch loss results are far more motivating than weight loss alone!

BUT, make sure your buddy is reliable, you shouldn’t have to start missing your workouts just because your friend has bummed out on you!

Clean up Your Mindset!

This is crucial when trying to boost your confidence, and it can be as simple as a few actions a day! So start with your attitude. Clean out your negative vibes and thoughts and start thinking differently. It may take some time, but try to think more like the healthier & slimmer person you want to be!

Stand in front of a mirror, and look hard at yourself! Look for something you LIKE about your body… Anything at all! And then positively affirm yourself EVERY morning with a short “I have a lovely smile!”, “I have a good chest!”, “I have great shoulders!”. It can be literally anything about you, but whatever it is just tell yourself 5 or 6 times every morning and start your day with a positive rather than a negative. It can change the dynamic of the entire day!

So, there you go a few helpful tips to help you boost your confidence and your motivation. Let me know how you get on and please comment, like and share the post if you have found it helpful… You are not the only person feeling this way, so do something nice and share! Sharing is Caring!

Don’t forget to follow me on Facebook, twitter or instagram for motivation, recipes, and more!

Take care!

Lesley 🙂 x