Why am I not losing Weight? 

There is literally hundreds of reasons why you may not be losing weight.

I am trying to gradually work my way through some of the more common reasons, and explain how they may be affecting your results.

This week I am focussing on Insulin Resistance.

When you think of insulin, you probably automatically think of Diabetes & discard the problem, simply because you are not a sufferer.

However, everybody has insulin, the difference between us is how resistant or sensitive that we are. Let’s just clear up, being insulin sensitive is the better side of this difference.

Let me explain in this video how insulin resistance may be slowing down your weight loss results.

As you can see if you have been eating too many sugary snacks, or maybe overeating, then this may be part of the problem.

In this case, a healthy and well balanced diet that is calorie controlled may be beneficial to help improve your insulin sensitivity.

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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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Can we eat better for less? 

As I get older (rapidly approaching my 40th, only a few more years 😲😬), I am starting to find satisfaction in the strangest of places. 

A few months ago, my partner and I moved from a small (very small) house with no garden, to a lovely cottage with a modest garden, which is completely decked… yay low maintenance! 

As I am something of a sun-worshipper, sitting in my new garden was proving to make me very happy, and within a few weeks I noticed that both of my olive trees were starting to thrive in their new home. Even though neither have produced any fruit yet, they are still young, it is looking likely that they may soon. 

It got me thinking… what could I grow in pots in my garden? 

I’ve already got mint growing like it’s out of fashion, so I thought Basil would be a great start… (plus basil reminds me of Greece and as I love Greek food it’s a winner). The basil has took off and grown like crazy, stinking out the garden with a beautiful scent … and cooking with home grown herbs, well you can’t get fresher. 

Then my father in law visited and gave me two tomato plants, both of which have flourished, and are looking likely to harvest some lovely juicy toms for my salads later in the summer!! 🤤 I love tomatoes!!! 

But I started to think more about this, and whether or not you could eat better for less by simply growing a few of your own herbs, fruits & veggies? 

I’m not naturally green fingered, I have to “google” everything, so as you can imagine, my search history looks pretty random at the moment, but I have some really fun experiments going on at the moment, even my partner has got in on the action. 

During a recent trip to Greece, my partner put some olive and orange pips in his pocket… not to keep but there was no where to leave them & we didn’t want to infest our room with ants, but anyway, in the midst of packing to come home, he forgot they were there (😬😲) and I found them as I was sorting through the washing. 

So…. I planted them 🤞🏻 and hoped that something might happen. Yesterday whilst tidying the garden, I had a quick look and noticed two minuscule shoots coming up from both the olive pips…. have I just created life??? 😲

Now it doesn’t stop there… because I currently have a handful of date pits to pot & a few acorns that have mysteriously appeared from someone, oh and not to forget three of the citrus family… lemon, lime & orange 😁 

So, although I am totally aware that this is a long term game, and fruits will not start to grow for a while, it’s kinda exciting… who knew I would get so much pleasure from growing my own fruits??? 

In the garden at the moment I have: 

  • Chillies
  • Olives
  • Mint
  • Basil
  • Chives
  • Tomatoes
  • Blueberries

Ready to pot & grow I have:

  • Oranges
  • Lemons
  • Limes
  • Dates
  • Acorns 

So, for those of you interested in growing your own, I am going to share the progress of this little life giving adventures via my blog, and hopefully, just maybe, these plants will give us fruits and we will be able to eat better for less! For now, that question remains unanswered in my life but I’d love to hear how you’re doing?

Do you grow your own in the garden? How have you got on and what have you grown? 

Let me know in the comments 😁 
Don’t forget to like & follow for updates on my green fingered antics 😁

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). 

 

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.

Cellulite??? How to Shift Hip & Thigh Fat!

lifestyleHaving cellulite is something that nearly ALL women (and some men) have to endure at some point, and it can seem like a constant battle to shift those pesky, dimples on the legs and butt!

BUT, there are ways to reduce the appearance of the dreaded orange peel looking skin, and it won’t cost you a fortune either!

Firstly, what is cellulite?

Well, under the skin we have our fat cells, which are surrounded by connective tissue. When these fat cells start to fill with stored body fat, they can only move in one direction… towards the skin. However, the connective tissue acts like a piece of string held taught over the top, and forces the fat cells to bulge. This then leads to the appearance of cellulite through the skin. celllulite-1

Cellulite is NOT a skin condition, it can not be remedied with creams or fancy cosmetic products. It really needs to be tackled from the inside.

So, how do we start?

I am going to share with you my top tips on how to combat cellulite and start to see visible results within just a few weeks. Now, I say a few weeks, but thats only just the beginning. You need to work on your cellulite consistently to ensure that you get the best possible results. Once you are happy, don’t stop! Keep your routine going to ensure that it doesn’t return!

We can’t spot reduce fat from a specific area, but we can work on the muscles of the area. So to start with, you want to start to increase your blood flow to the effected area. If you are focussing in your butt & thighs, then you want to be working for Squats, lunges, flute kicks, bridges and so on. Anything that activates the muscles of your legs & toosh!

Secondly, you want to clean up your diet. Start to eat clean, fresh and nutritious food and make sure that you are avoiding all of those processed meals, snacks, drinks and alcohol! Yup! Alcohol is off the list!

Then, increase your water intake, and whilst you are at it, try squeezing some fresh lemon juice in to your H2O to help detoxify the body. Getting rid of toxins will hep no end in the battle of the orange peel.

Spend a little time having a relax. Get yourself a Swedish Massage for some good old fashion lymphatic drainage. Although this will not rid of your cellulite, it will help to drain toxins and broken down cells away from the area, whilst increasing your blood flow!

BLOOD FLOW IS KEY TO REDUCING CELLULITE!

When you have your morning shower, try dry brushing the affected areas of your body. Always work in circular motions towards the heart so drainage occurs. You can also invest a few quid in a massage tool to work over your body whilst in the shower or following your shower whilst you are moisturising.

Finally, if you enjoy a morning coffee, don’t throw away your used up coffee grounds. Nope! Transfer them into a bowl or jar, add a small amount of olive or coconut oil and smear the mix all over the effected areas. Wrap some cling film around and leave for 10 minutes, before showering to remove the mix. Best do this one in the shower though, it can get a bit messy!

Finally, don’t spend too much time sat on your backside. Remaining seated for long periods of time can reduce the blood flow to your but & thighs, thus preventing the flushing of the toxins and broken down cells.

Like I already said, once you reach a point where you feel happy with your results, DO NOT stop practising your new found techniques. Keep doing them and maintain the toned, firm and pert butt you have just created!

And there you have it, my top tips for reducing the appearance of cellulite.

GOOD LUCK and let me know how you get on.

 

If you have enjoyed this blog, then please like, subscribe & share. Remember you can also follow me on Facebook or twitter to receive news, workouts and more healthy tips and advice. Thanks for reading 🙂

 

How to Get rid of your Bingo Wings!

EXERCISE logo copy 2
We all hate that saggy bit of flabbiness that wobbles beneath our arm, the bingo wing! These annoyingly wibbly wobbly fat sacks under the arm cause so many women to hide their upper arms in fear of knocking someone out as they wave goodbye to a friend, or just embarrassment. Either way, you need to know you are not alone in the battle to beat the bingo!

When I ask new clients, “is there any particular part of the body you want to change most?”. Often the answer is the classic Bingo wing.

So, how do we reduce this problem? As you all probably know there is no way any trainer or fitness professional can guarantee you will lose fat in any specific part of the body, we simply can’t spot reduce fat… it will go from wherever it most wants to go from.

However, there is a way that we can start to reduce the problem, whilst we work towards a longer term fat loss result. And that is to TONE!

Taping them up may seem like a solution, however, not a very practical one. So I am about to give you FOUR of the best exercises for toning this part of the arm, and kicking off your Bingo Wing Blaster.

Are you ready!?

#1 Press Ups

Not many women do press ups as it is generally seen as a MAN thing to do to build up the pectoral muscles. However, you need to take your weight onto the back of your arms to work the Triceps. So keep your elbows in close to the body. Work from a kneeling position and complete 2 sets of 12 repetitions.

Believe me, press ups should be in EVERY womans workout, not only can it tone your arms, but also your chest, acting as a natural “push up” bra for your boobs!

#2 Arm Circles
Grab yourself a set of small dumbbells, or if you don’t have any a couple of tins of baked beans. Hold your arms out at shoulder height and start to spin the arms from the shoulders in a circle. Complete 18-20 revolutions before returning in the opposite direction. Repeat this Twice!

#3 Tricep Kick Backs

Another fab Tricep toning exercise is the Kick Back. Again, grab your dumbbells or tins of beans and stand leaning forward with your knees slightly bent. Bend your elbows and bring your hands up close to your shoulders. Straighten the elbows and extend the arms back and behind you. Repeat 2 sets of 12-15 repetitions twice!
#4 Arm Vibrations

Now this one sounds odd, but my word it works. Hold your arms out straight in front of you at shoulder height. Keep the elbows stiff, and start to vibrate the arms quickly in and out from the shoulders. Make sure your wrists stays nice and still, so the movement travels down your arms. Keep this going for 30 seconds, then rest & repeat.

#5 Scarecrows

You can do this exercise with or without weights. The choice is yours. Hold the elbows level to your shoulders, bent at a 90 degree angle with your hands pointing to the ceiling. Keep the elbows level to your shoulders and rotate the arms down so the hands point to the floor. repeat this move 20 times, then rest & repeat.

And there you have it… Five fab flab burning exercises to help rid the Bingo Wing and tone up your upper arms.

I’d love to hear from you, so please let me know how you get on with this mini workout. Like and comment on the post and share with your friends. Subscribe for future workouts and tips and stay in touch and up to date. You can also follow me on Facebook, Twitter & Instagram to the right of this post.

Feel free to pop over to my website http://www.lmfitness.info and by all means get in touch to chat with me about your own personal health & fitness goals.

Happy training peeps 🙂

Weight Vs Cardio – The Showdown!

One of the most commonly asked questions I get asked as a personal trainer is, “What is better for me… Weight or Cardio?” Truth is, it really depends on your goal and what you personally want to achieve. Now, most people I meet have a common goal of fat loss, and if this is the case for you as well, then I have to say there is a fair amount of evidence to suggest that weight training, or resistance training is better than steady state cardiovascular training.

There is a lot of debate over this subject in many fitness circles, but when I go in to the gym and from the comfort of the
Leg Press machine or free weights area, see all these women slogging it out on the treadmill or cross trainer, I wonder how long they actually plan on keeping it up?!

Now in my opinion, there is a difference between fat loss and weight loss, and that is what people fail to embrace when they start their “fitness journey”.

Weight loss can be a mixture of losing water, fat & muscle. It can make you slimmer, it can make you weigh less and it can result in what I call “Skinny-Fat”. Someone who looks slim from the outside, but still has a higher fat percentage in relation to their weight.
Fat Loss on the other hand, results in lean mass sustainability or gains, with a reduction in the percentage of fat percentage in relation tot heir overall weight.

Now, fat loss, needs a little more explanation…. Your weight may not change hugely, however your body shape may change drastically. I weigh more now than I did before I became a trainer, however I still fit into my favourite size 8 jeans that I have owned since I was 18 years old (I am to 34 years old!).

So, when you set your goals, you need to understand that size & weight don’t always match. Here is another example. I have clients come to me at a reasonable weight of 10stone 7lbs, and they want to lose weight. That’s fine. I ask them what kind of body they want, and in many cases they say like mine. When I ask them how much they think I weight, they generally say between 8stone 10lbs-9stone 2lbs.

When I tell them that I weigh 10stone 3lbs, they are quite shocked!!! But I have a greater muscle percentage than fat percentage. So although I am slim, I am TONED!!!

So do you want to lose weight or fat? That’s your first decision.

If you want to lose weight, then cardio will be enough to help you get on your way. But be warned that “Skinny-Fat” may be the result.

If you want to lose FAT on the other hand, then resistance training and weight training IS the way forward,  mixed with some HIIT training for fitness gains.

The details!

Cardio Training 

Cardio training when done effectively, burns a greater amount of calories overall. Which is why so many people see it as a necessity when trying to lose weight. I have no problem with cardio training, I use to do LOADS of it, and still do as it has some fantastic health benefits from improving your luna g capacity, strengthens the heart & can improve your mood. Cardio will not achieve a “toned” physique though, so if this is your goal, cardio alone will NOT get you the result you want.

HIIT

HIIT training is the new Buzz word in the gyms at the moment here in the UK, and has been for about the last 12-18 months, if
not longer. High Intensity Interval Training, I ain’t gonna lie, HIIT workouts can be blinkin’ tough, but the results you get are much more impressive when compared to the results of Cardio training alone. HIIT Training has some major benefits for the body, including fitness gains, muscular gains, effective fat metabolisation and increased metabolic rate for a prolonged period AFTER your workout. When combined with a resistance training workout, the results will be visible sooner!

Resistance/Weight Training

Weights will NOT make you bulk out girls! I promise. I weight train A LOT and I am not bulky. I am not a body builder! I am not a figure model! I am flexing my muscles in the mirror! I am just a good size, with a good shape, a firm butt and a flat stomach!  You can still look feminine with muscle tone! Increasing your muscle mass not only means that you burn more calories naturally, but also means your body will use up fat stores more effectively! I mentioned that cardio may burn moe calories overall, however resistance & weight training will burn more calories over a period of time. The increased metabolic rate that you induce through weight training, can last up to 72 hours…. WHAT????? All of my PT clients do some weight training in their sessions and some HIIT training! Their results show which is more effective!

What Side of the Fence Am I ON?

I agree that cardio training has its place in the health and fitness of everyone, we could all be fitter, healthier, faster and more mobile. However, if you want to reduce the overall fat levels on your body, then you need to pick up a set of dumbbells, start lifting weights, push, pull, heave & press and start to increase your muscle mass in order to reduce your fat mass. Whilst at the same time, start to introduce HIIT into your workouts. Get the best of both worlds, burn off the fat, build up the muscles and improve your fitness!

In my opinion, Weights win hands down EVERY TIME!

Enjoy! 🙂 x

Sharing is Caring! If you have enjoyed reading this blog, found it helpful, then please like & share the post with your friends. Why not subscribe to my blog to make sure you don’t miss future posts. You can also follow & like me on Facebook, Twitter and Instagram using the links to the right of this page. But if you would like to chat with me about your personal health & fitness goals, then pop over to my website, sign up to the mailing lost & get in touch with me http://www.lmfitness.info