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). 

 

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.

If you have found this blog interesting then please share, like, comment or subscribe for more health & fitness related posts. You can also follow us on Twitter, Facebook, Instagram & Linkedin, or visit the website www.lmfitness.info 

Advanced Workouts for a Beautiful Back!

EXERCISE logo copy 2Women often forget the importance of a beautiful back when training in the gym or at home, but think about those stunning backless dresses, halter neck tops, bikinis and beachwear that expose the biggest areas of your body for all to see! Just because you can’t see it doesn’t mean you should neglect it! The Back! The big, broad and oh so beautiful back!
I have created a series of short workouts for you to try out at the gym, or at home if you have the kit to do it with, to sculpt and define a luscious, lean and luring set of back muscles that all women should be proud to show off this summer!

So, let’s start in the gym!

BARBELLS

  1. Good Mornings

This exercise is performed with the bar behind your head resting on the “squishy, fleshy area over the back of your shoulders. DO NOT rest the bar on your neck or any boney protrusions, because it will become painful. You can also wrap a towel over the bar to add a little extra protection.

  • Stand with the bar over the back of your shoulders with your feet slightly wider than hip width apart and both of your feet facing forwards.
  • Engage your core muscles to the tension that you would experience when clearing your throat and hold them there. Make sure that you protect your spine by maintaining a neutral spine position.
  • Hold the bar in place, lean forward from the hips until your torso is parallel to the floor. maintain your core control and spinal position, and slowly raise yourself up to standing. That is one repetition.
  • Complete two sets of 14 repetitions
  1. Deadlifts

Deadlifts work the full body, but you must ensure correct technique when performing any exercise that loads weight. So if you can, watch your form in a full length mirror and correct yourself as soon as you see a drop in technique. If you are not sure, as k a member of the gym staff to help you. There are various types of Deadlift, So as you progress in strength you can increase your workload by opting for a variation. For the sake of this workout, we will be preforming a standard deadlift

  • Stand with your feet hip width apart, holding the bar (hands shoulder width apart) in an overhand grip, with the bar in front of your thighs.
  • Start to lower your body into a squat lowering the bar towards the ground in front of you, keep your shoulders back and chest open to avoid collapsing your core.
  • With the bar about 2/3’s of the way down your shins, and your thighs almost parallel to the ground, inhale.
  • As you exhale, push into your heels, lift your chest and push up to standing bringing yourself back to your starting position.
  • Compete two sets of 12 to 14 repetitions.
  1. Bench Press

A stand alone favourite of many gym-goers the bench press is great for working the torso, and chiselling the back when performed correctly. Make sure that you have the right level of weight for your strength as too much could lead to injury or an embarrassing dismount from the bench, and too little won’t be effective in achieving the desired results.

  • Lay on your back on a weights bench, making sure that your feet are still on the floor.
  • Squeeze your shoulder blades back, open the chest and use your core to control your spine. DO NOT ALLOW YOUR BACK TO ARCH AWAY FROM THE BENCH!
  • Take a good grip on the bar, with your hands shoulder width apart, and extend your arms towards the ceiling, taking the weight.
  • Exhale and start to lower the barbell towards your chest (never let the weight come over your face or throat!), keep your elbows travelling outwards rather than in towards your ribs.
  • Inhale as you hold the weight, keeping it off of your chest, and as your exhale push the barbell and return to your starting position.
  • Complete two sets of 12 to 14 repetitions.

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DUMBBELLS

Dumbbells are a great piece of equipment, and when used correctly can give you some super-cool results. Here is a little circuit to complete when you are in the gym:

  • SEATED REVERSE FLYES – 2sets of 14-16 repetitions
  • OVERHEAD BENCH EXTENSION – 2 Sets of 12-14 repetitions
  • SUPINE WEIGHTED CHEST FLYES – 2 sets of 12-14 repetitions
  • STANDING UPRIGHT ROW – 2 sets of 12-14 repetitions
  • OVERHEAD TORSO TIL – 2 sets of 12-14 repetitions

RESISTANCE MACHINES

Don’t be scared of the big cable resistance machines, these are another brilliant place to get your back looking super sexy! A few that you may want to try out include:

  • Lat Pull Down – 3 sets of 12 repetitions
  • Seated Row – 3 sets of 12 repetitions
  • Cable Cross Over – Flyes – 3 sets of 12 repetitions
  • Assisted & Un-Assisted Pull Ups – 2 sets of 14

The list of exercises that you can do on your back is long, but as you progress in your workouts you will find some firm favourites that not only feel good, but get results for you.  What I have listed here is some of my all time favourite exercises… and some that have changed the shape of my body totally. Remember, when putting weights on a bar or cable, you should feel fatigue setting in about 3 repetitions from the end of your set. If you can get through two sets, without fatigue, add some weight. If you can’t complete a set remove some.

If you need any help when in the gym, ask a member of staff. Thats is what they are there for. Alternatively get in touch with me.

Above all though, have fun & enjoy your workout!

If you have any questions about the blog, then please feel free to email LM Fitness at info@lmfitness.info we are always really happy to hear your thoughts! Plus, remember if you have found this blog helpful or useful, Share it with your friends and subscribe to receive news of when we post new articles! You can also follow us on Social Media using the links to the right!

6 Moves to Strengthen & Tone your Arms & Legs

EXERCISE logo copy 2“I really want to tone up my arms, and my thighs look like rice pudding stuffed into a pair of tights, so they need some work too!” Women across the world are screaming out to know the surefire quick fixes to reduce cellulite, banish the bingo wing and feel confident in a vest top and nice skirt this Spring.

I have put together my top SIX exercises that you can do AT HOME, without equipment to help shape up and strengthen your arms and legs. Of course, with any toning or weight loss workout, your lifestyle and nutrition will play a big role in your results, but start with the basics and then build from there!

1.DROP SQUATS

Start by standing with your feet wider than your shoulders, and your toes pointing slightly outwards. Bring your arms up in front of your chest and hold your wrist. Keep your back tall and protect your spine by engaging your core muscles slightly. Breathe in, and as your exhale push your bottom back wards and start to lower yourself into a deep squat (as low as you can). Make sure that your knees do not travel forwards beyond your toes. Take a breath in and as your exhale, start t push your body weight up to a standing position. If you feel you are moving your knees to far forward, grab a chair from your dining room, and stand with the back of your knees touching the seat cushion, then lower your bum to the chair. Just as your butt touches the chair, start to push back up… Keep the back of your knees in contact with the seat. You should feel this exercise in the front of your thighs BUT NOT YOUR KNEES! Repeat this for two to three sets of 16 repetitions.

2.CURTSEY LUNGES

Start by standing with your feet hip width apart with both feet straight. Step your right foot backwards whilst crossing it behind the other leg, and as you do this lower yourself into a lunge position (both knees to a 90degree angle). Push yourself back to the starting position, without using your hands against your thighs. Alternate to the other leg. Aim to complete two to three sets of 16 repetitions.

3. INCLINE PRESS UPS

Start by placing your hands onto a raised solid surface (a window ledge, step or heavy item of furniture that will not move). Bring your body into a straight line from the ankle to the shoulders like a “Plank” position, but on an incline. Make sure that your hands are a little wider than your shoulders and secure against your chosen surface. As you exhale, bend the elbows and take your body/chest towards the raised surface, inhale at this point and then exhale to push your body back to the starting position. Make sure that you keep your body in a Straight “plank” like position through the move. Time to complete two sets of 14 repetitions. To increase the world load, reduce the incline gradually.DSC_0058

4.TRICEP DIPS

Sit on a step/stair, place your hands over the edge of the step, fingers pointing down to the floor. Straighten your legs out in front of you and shuffle your bottom forward and off of the step, taking the weight of your body onto your arms. Exhale, and as you do so, bend the elbows and lower your bottom towards the floor. Just before you touch the floor, push the weight back up using the arms, by straightening the elbows. Aim to complete two t theree sets of 14 repetitions.

5.SEATED LEG RAISE

Sit on the floor with both of your legs straight out in front of you. Lean your upper body back in order to take some weight onto your abdominal muscles (keep your hands off of the floor!). Lift one leg straight up towards the ceiling as high as you can, and then lower it. Aim to complete two to three sets of 14 repetitions on each leg.

6.STRAIGHT LEG DEADLIFT

Stand with your feet hip width apart and both feet pointing forwards. As your breather out, start to roll your upper body forwards and down towards the floor, before snapping back up tall. Do not “Snap” too quickly, count the movements to a beat, and think 2beats down, 2 beats up or 3 beats down and 1 beat up. If you have weights (barbells, dumbbells or kettlebell), you can use this to add resistance to the exercise. Aim to complete two to three sets of 16 repetitions.

 

And there you have it, my personal favourite exercises to help tone,shape and strengthen your arms and legs. Try and complete this workout put to three times per week to really see & feel the benefits. Remember you must warm up and stretch after your workout to help condition the muscles and avoid injury or delayed soreness of the muscles. Why not comment below if you have tried this workout and let me know how you get on.

If you have any questions about the blog, then please feel free to email LM Fitness at info@lmfitness.info we are always really happy to hear your thoughts! Plus, remember if you have found this blog helpful or useful, Share it with your friends and subscribe to receive news of when we post new articles! You can also follow us on Social Media using the links to the right!