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Lioness Fit

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25.01.2022 Oh, you’re having a home birth.. good luck with that It has been a truly eye opening experience for myself and Tom when people find out about our choice of birth plan. We haven’t really been asked why? or even had a oh wow, good on you!.... 95% of the responses haven’t been particularly supportive. But, we get it. By doing something different we are challenging a lot of people’s belief systems. Birthing in hospitals is a big belief system for a lot of people (especially women) so we can understand why there are so many people who are confronted with our decision. And, we would like to let you know - that’s okay. We understand that you don’t agree. In saying that, we have nothing against hospital births - this just wasn’t the right option for us. But, we would like you to respect that this is in no way your decision, or your place, to tell us that we are wrong for this choice. Or try and make us fearful. We are sure your responses are coming from a place of care, but take a moment to see how they are coming across to us. This is an extremely incredible time for myself and Tom, we are so excited for this journey - including our birth experience! We don’t need to feel like we have to defend our decision when it’s something we are 100% comfortable, informed and excited about. If you’d like to know why we have chosen this way, please ask. We are more than happy to talk you through why this was the easiest decision in the world for us! I LOVE educating, I love women’s health - I actually know quite a lot! So, if this decision offends you or you would like to understand - I’m only a message away and I’d be more than happy to talk about this with you. #lionessfit #womenshealth #birthchoice #choice #birth #pregnancy #support

25.01.2022 How did you get out of bed today? Did you snooze your alarm? Get up with a sigh? How disorganized were you? How late were you running? What did you forget?... This is the reality for so many people every, single day. Snooze. Snooze. Snooze. Shit! Coffee. Shit! Is that the time? You’ll NEVER win your morning, let alone your day, by continually engaging in this behavior first thing in the morning. By snoozing your alarm, you’re already starting the day with a setback. You’re already tackling things on the back foot. I know so many people who actually set their alarm 10-15 minutes earlier to ALLOW for snooze time. Literally planning to start themselves on the back foot every day. So, I challenge you this. Tomorrow I challenge you NOT to snooze your alarm. Get up straight away! WIN your morning! End your week in a stronger place than how you started it. It’s these small behaviours, these little changes in lifestyle, that divide people into two categories: those who WANT to succeed, and those who DO succeed. Which category are you in? Do you want to change? If you do take the challenge. Get the win. If you’re ready to win more often, learn how to change your lifestyle for the better I’m only a DM away #lionessfit #womenshealth #fitness #fit #motivation #inspiration #health #healthy #period #winner #empower #gym #gymlife #gymmotivation #gyminspiration #onlinecoach

24.01.2022 If you want to balance your hormones.. there’s one thing you need to prioritize. STOP making yourself so busy. You’re in charge of your to do list.... You’re in charge of delegating (so DO IT!) Busy doesn’t mean successful. Busy doesn’t mean you work the hardest. Busy doesn’t mean shit when you’re missing out on important things, too run down to spend time with your loved ones, or annoyed all the time for not finishing your insane to do list. Hormones need a lot of rest and recovery to operate at peak function. Take the main event in a menstrual cycle as an example. Ovulation is freaking amazing, it either allows a woman to potentially fall pregnant or sees us get our period, not to mention the hormones that benefit our body when we ovulate. Without ovulation - we are all out of whack. And stress (i.e making yourself busy) is the number 1 way to inhibit ovulation. If you don’t ovulate you: don’t get a period, don’t get the hormones that come with ovulation, downgrade your body’s ability to detoxify properly and will probably stress yourself out further because your period isn’t on time. And that’s just ONE way being busy affects our body. Stop being busy. Find a way to slow down. There’s always a way. #lionessfit #womenshealth #fitness #fit #fitfam #strong #strongwomen #smart #gym #gymlife #gymmotivation #coach #onlinecoach #health #healthy #mentalhealth

24.01.2022 This year is your year. To start again for the last time. To train hard.... To end period pain. To get on top of your amennhorrea. To eat well, and balanced. To be you. To perfect the basics. To find a routine that works for you. To put YOU first. To say NO. To say YES. To prioritize your fertility. To listen to your body. To UNDERSTAND your body. To get stronger. To get leaner. To have a booty so powerful you can never find a pair of jeans that fit again. To take things less seriously. To take YOURSELF less seriously. To never answer ‘busy’ when someone asks how you are. To recognize when you’re stressed and tired. 2021 is the year where you learn to read the signs, set boundaries, have goals, let go of the pressure and see some results for life. If you like the sound of 2021, I’d love to work with you. Reach out and let’s get this party started. #lionessfit #womenshealth #health #fit #fitness #onlinecoach #training #strong #strongwomen #gym #gymmotivation #motivation #healthy

23.01.2022 Measurements. Weight tracking. Bodyfat pinching.... Bodyfat scans. Often the be all, and end all for many transformation journey’s. The ultimate ‘proof’ of success. But, I just want to jump in here real quick with a reminder. Your waist circumference doesn’t define you. Your weight doesn’t define you. Your body fat percentage doesn’t define you. Your body fat scan does not define you. I’ve been through the ringer with this mentality, so I can empathize with how consuming the results are. How obsession can often be mistaken for motivation. I have sat in your shoes. Using these measurements of data made me miserable, and confused. The above photo only shows me how miserable, self-absorbed and defeated I was because I hadn’t achieved my ‘ideal’ in 12 weeks. I don’t even know what my ‘ideal’ was - but, to be honest, even if I’d ‘achieved’ it - it would never have been enough anyway. I didn’t love my body, I hated it. Hated that I wasn’t ‘succeeding’. Hated that it was running out of energy. At this time, my mood was dictated by my weight on the scale. My day was ruined by not having my body fat percentage ‘low enough’. My self belief would be crushed if my waist wasn’t thinner. I would obsess and critique myself all day. Do you feel like you may be relying on what a number reveals? I’m going to share with you some areas I retrained myself to find pride, joy and acceptance with, that did not include a number: increased energy levels improved mood improved libido better quality and quantity of sleep improved appetite regulation less cravings improved workout performance and endurance better mental health improved skin improved gut health I’ve taken all these lessons, this entire experience of obsession and defeat, and allowed it to mould, shape and guide me to where I am now. To the coach I am today. Because at the end of the day, it’s always about health and happiness. And I’d love to show you how #lionessfit #womenshealth #health #healthy #fitness #fit #strongwomen #gym #gymlife #gymmotivation #motivation #selflove #mentalhealth #empower #onlinecoach

21.01.2022 Do you.. Have pain before or during your periods? Suffer from severe PMS symptoms? Break out in acne? Hold water or feel ‘fluffy’?... Bloat or have diarrhoea? Get flu like symptoms? Feel depressed? Suffer from insomnia or have broken sleep? Irregular or no period? You’re not alone. Pre menstrual symptoms are exceptionally common - but that does NOT mean that they are NORMAL. If you identify with any of the above - it is indicative of an imbalance in your body. Now before you rush off for a blood test!!! It’s true - this imbalance could be your hormones, but it is also worth considering other health factors. Big things I take into account with my clients, and things you could do a self audit on, are: sleep: how many hours per night? Is it broken? Do you wake up feeling refreshed? water intake: how many litres are you consuming per day? Is it filtered or tap water? Diet: are you consuming inflammatory foods like gluten, dairy, soy, sugar or alcohol? Are you eating foods that support micronutrient absorption? Are you eating ENOUGH? Digestion: how many bowel movements a day do you have? Do you suffer from constipation, diarrhoea or bloating? Stress: what are your current stressors? Are you actively trying to remove them? Movement: what’s your exercise regime? How many times per week? Do you weight train? Self: how do you unwind? Do you ever do things to look after yourself? Do you journal? Do you get massages? Whilst it could still come down to an imbalance in your hormones - it’s always worth looking into the basics to ensure that you’re not overlooking an important piece of the puzzle. Bloods don’t lie, but neither does your lifestyle. Medication will only get you so far if you don’t actively take steps to improve your health and well-being. Most of the successes I’ve had with my clients have come from lifestyle interventions, not crazy supplement or diet routines. Sometimes it’s the simple things that have the biggest impact!

21.01.2022 There’s a few new faces around here so, I thought I’d make it official and say, hello! I am Hollie, the founder of Lioness Fit, and I’m so excited that you have decided to hang around and see what I have to say about women’s health, fitness and all the little bits in between. My passion for women’s health stemmed from my own experiences of being on the hormonal birth control, being poked and prodded like a pin cushion, being misdiagnosed (multiples times) and feeling utterl...y helpless. I couldn’t believe how undereducated I was to all aspects of women’s health, and how much it correlates with our health and fitness journeys. My own fitness journey has been a roller coaster. I started my journey in a place of absolute desperation, I would do anything to have results. I tried the weight-loss pills and shakes, I did 6 week ‘bikini body’ challenges, I restricted my food and I over trained. I lost weight, and I got leaner but, I lost a lot of myself in the process. I had body dysmorphia and no number on the scale was enough, no success in the gym was enough. I was not enough for myself. I was able to go through all of this, so you don’t have to. I’ve made all the mistakes, so you don’t have too. All of this happened for me, so I can teach you. I’m here to help women, just like you, come to peace with their bodies. To learn to OWN their stories and walk with purpose. To shine as bright as I know they can. And, to lead a life of health, happiness and honesty. If you’re ready - I’m here to listen. DM me or email [email protected] to start that conversation #lionessfit #womenshealth #fitness #fit #gym #gymlife #gymmotivation #fitnessjourney #health #healthylifestyle #healthy #active #onlinecoach #mentalhealth #personaltrainer #empower

20.01.2022 Food is energy. We need energy to survive. You don’t need to earn the right to survive.... #lionessfit #womenshealth #health #healthy #food #energy #strong #strongwomen #nutrition #onlinecoach #coaching

20.01.2022 With what’s going on in the world right now.. I’m feeling lost, paranoid and helpless when it comes to posting my own content. I feel guilty about posting about my business during this time. All I want to say, is that I am going to try and find my voice to post my content again.... And as I find it, please know that although what I’m posting will be intrinsically related to my business, helping women understand their bodies and finding peace.. behind the scenes I am listening. I am learning. I am watching. I am discovering how I can help, how I can make an impact.

20.01.2022 Period education matters. Period acceptance matters. Period health matters.... Periods matter. #lionessfit #womenshealth #fitness #health #healthy #periodhealth #periodpositive #selflove

19.01.2022 These women never make a 4:50am alarm feel like a chore. They are my lioness squad They are inspiring ... They are strong They are always learning and growing They are beautiful inside and out They wear bright colors when I ask them too They always give me 110% They are just as much my support network, as I am theirs They are family, and friends I’m thankful that I have them in my life almost every day of the week, for being on this pregnancy journey with me, and for just being the most amazing bunch of women I could ever have imagined coaching. I manifested a community of women 2 years ago, and here they are. Their trust is breathtaking. I can’t wait to watch their 2021’s be full of opportunities, happiness, growth and success. Love you all to absolute bits, and then some more #lionessfit #womenshealth #support #family #femalefitness #femalehealth #health #goals #friendship #strength #gym #gymmotivation

19.01.2022 Food was never supposed to be difficult. Food is sustenance. Food is energy. Energy = life.... It is predicted that humans have been on the earth for 300 000 years. Over the course of that time, it’s only in the last 100 that we have started to eat and live out of packets and consume ‘food-like’ products. The widespread use of synthetic pesticides only began in the US in the 1930’s, the first in Australia being in 1947. This was only 72 years ago. How are we supposed to know how dangerous these chemicals really are? The last 100 years, is barely a pin prick on a 300 000 year time line. This is why I am such a strong advocate of eating organic food, real food and minimizing anything that comes out of a packet. In a world that is sicker than ever don’t you think the changes in our food industry are relevant? Swapping out health for sweets, micronutrients for artificial flavour, food for numbers. So, what can we do? We can choose to eat REAL food. We can choose to eat ORGANIC. We can talk to our butcher to find out where their meat is SOURCED. You don’t get another body, this life isn’t a trial. Choose to fuel it with the food we have consumed for the last 300 000 years. #lionessfit #health #fit #fitness #gym #gymlife #gymmotivation #motivation #organic #healthfood #healthyfood #realfood #food #healthy #fitnessmotivation #motivation #mindful #grateful #joy #strength #strong

19.01.2022 When I first started weight training, I was pretty nervous. I’d spent months dallying with the idea of using the pin-loaded machines, only to try them when the gym was quiet so no one would laugh at me if I was using it wrong, or worse, unable to work out how to even use it. I was all up in my head and I continuously got in my own way.... When I did start, it was contagious. My days on the treadmill, bike and stepper were few and far between after that! I loved getting stronger, I loved my growing muscles, I loved the mental strength of weight training. It was the training elixir I needed to keep things interesting. I noticed that I was dropping more body fat than ever, eating more than ever and just feeling more alive. Weight training was my second biggest catalyst for change and growth. If you understand your body, and what it’s capable of weight training is not something to be feared. In fact, weight training is SO beneficial for you! It: Improves the overall strength in your joints by increases muscular and skeletal mass Increases our mental strength, those thoughts of just one more rep you’ve got this just do it are all symbolic of getting stronger mentally this is also why it’s important to be increasing your weights as often as you can! Can improve mobility Better structural integrity Makes us feel good! How many times a week do you weight train? What’s your favourite exercise? #lionessfit #womensheath #joinmypride #womensfitness #fitness #fitspo #fit #fitchick #fitnessmotivation #fitnessinspiration #motivation #inspiration #weighttraining #training #strong #strongwomen

18.01.2022 How to be successful: 1 Show up 2 Be around people who inspire you, not people who bring you down the their level of misery. 3 Repeat the above, every day.... I wish I took more photos so I could show you all my people. But here is a snippet. Who are your people? Do they support you, or bring you down? Having the right people in your corner can stack the odds of success in your favour by 95%. That’s some pretty excellent odds. Are the odds in your favour for success? If you think they could be better, I know a really amazing girl gang that would love to meet you #lionessfit #womenshealth #fitness #fit #gym #gymlife #gymmotivation #motivation #family #friends #love #happy #heathy #health #strongwomen #onlinecoach #squadtraining

17.01.2022 The program that worked for your best friend, might not work for you. The foods that made your coworker so full of energy and vibrance, might make you slow and sluggish. The workout your sister makes look effortless, might be difficult for your body to achieve.... The before and after results you saw on instagram, were done under completely different circumstances to your life. The pressure you’re putting on yourself to achieve a certain result, a certain way, is only going to lead you to disappointment. You are not your best friend, coworker, sister or instagram photo. You are you. You are not them. And you can’t expect that results come from only one method, one ‘diet’, one action. It’s trial and error. It’s trust. It’s commitment to HEALTH. Not a short term fascination with an aesthetic goal. If you’re feeling disheartened, take a moment to ensure you’re not comparing yourself to someone else’s journey. #lionessfit #womenshealth #fitness #strong #onlinecoach #wellness #health #healthy #gymlife #motivation #gymmotivation #journey

17.01.2022 So, the thing is - workouts don’t need to include every machine in the gym. You don’t need to push yourself until you can’t get another rep out. Quality over quantity WINS every time.... Above you see me do two exercises. TWO. Two big, bang for your buck exercises that ensure I need to work hard for their execution, but also work smart. The workout above was: 3 x Strict Press 3 x Chin Ups 8 Rounds. Two exercises, and I worked my: shoulders, triceps, back, core and biceps. A full upper body workout without using every machine, band and dumbbell in sight! I didn’t leave the gym barely being able to lift my arms. I didn’t leave the gym smashed. I left feeling strong and capable. I left knowing I gave everything I could to make every set great. And that’s the line. Did you push hard enough to leave room for progress, or did you give everything so you now have no where to go? Quality = progress. If you want to learn how to train smarter, let’s chat #lionessfit #womenshealth #fitness #fit #fitspo #gym #gymlife #gymmotivation #fitnessmotivation #motivation #strongwomen #empower #health #healthy #active #strong #strengthtraining #fitchicks

17.01.2022 Every time you lift a barbell - do you know what you should be lifting with? If your answer wasn’t ‘intent’, it will be now. No matter if it’s an empty bar, or a 100kg bar. Every time you use a barbell you need to lift with intention.... Intention to move with power. Intention to brace. Intention to concentrate. If you forget intention, that’s when things get sloppy. Look above, this is a familiar weight for me. Yet I still: 1 Get tight under the bar and lift off strong. 2 Keep a simple (and extremely effective) 3 step walk out. 3 Ensure my brace is secure. 4 Control the decent and use POWER out of the hole. I could have just lifted this bar in a half-arsed fashion, because I know I can do it. But it defeats the purpose and will ALWAYS make the lift more difficult to achieve. How do you warm up, and train your barbell lifts? Have you been using intention? If you haven’t - try it next time. It will change your whole mindset around heavy lifting. #lionessfit #womenshealth #fitness #fit #fitspo #strongwomen #gym #gymlife #gymmotivation #trainsmart #squats #frontsquat #onlinecoach #coach #health #healthy #chickswholift

17.01.2022 In its simplest form, a happy gut = happy hormones. For years I suffered bloating, UTI’s, yeast infections, bad breath, diarrhea, constipation.. and I also had no period. If I could go back in time and talk to my 20 year old self, I would tell her one thing. Your gut health matters! Your hormones will NEVER be healthy if your gut isn’t! What’s awesome? Gut health is a BIG topic now. There are so many GP’s, natural therapists, kinesiologists, naturopaths and coaches who reco...gnize how big of an impact our gut health plays in our life. The more it’s researched and understood, the more links are found between your gut health and your: immunity, energy, moods, cognitive function, memory, weight and numerous diseases. I’ve said it before and I’ll never go back on it: your gut is the epicentre to your health. With our gut being so intrinsically linked with our immune system, it’s definitely something you should be prioritising now, more than ever. So, throw away those packet foods and plan out wholesome meals every week, because you CAN still buy fresh produce! Do you know if your gut is something you need to take the time to heal? Common signs of imbalance include: Irregular bowel movements Diarrhea Constipation Bloating and gas Difficulty losing/gaining weight Acne, eczema and psoriasis Anxiety and depress Headaches Yeast infectins Fatigue Brain fog Forgetfulness Do you tick any of the above boxes? #lionessfit #womenshealth #fitness #fit #gym #gymlife #motivation #health #healthfirst #guthealth #onlinecoach #coach #motivation

15.01.2022 Do you use bird dogs as a core activation technique? Don’t really feel it in your core? You’re not alone.... Bird dogs have been a staple core activation and spinal stabilisation exercise for well over a decade. Contrary to most people I see performing bird dogs - they’re actually extremely difficult and should be performed in a controlled manner with key focus going into your stability and breathing. If you don’t brace when you’re performing a bird dog it’s very obvious. An incorrect bird dog includes any of the following: kicking your foot higher than your head like a glute kickback. excessive bending through the lumbar (lower spine) rotation through the torso breathing in whilst moving your arm and leg back moving too quickly in the movement Feel like you might be performing the bird dog incorrectly? Give the above a try Place a ball on your lower back and attempt to perform a bird dog - if the ball rolls off, you’ve got some correcting to do! #lionessfit #womenshealth #core #coreworkout #strength #strengthtraining #strongwomen #strong #fitness #fit #training #gym #gymlife #motivation #gymmotivation

12.01.2022 Be the person your dog thinks you are - Ricky Gervais Have you ever thought about how happy (and I mean ridiculously happy) your dog is every single time you get home?... Is that not the sweetest realization that you’ve ever had? My dogs are crazy. Both have an individual habit that makes them weird in some way. I love them so much for it! Whilst 99% of the time they are cute, funny and kind.. they can also be unbelievably naughty. They have all copped a rousing on from me (and by rousing I mean a lot of finger pointing and a low voice telling them ‘no’). Yet, they never hold a grudge. Ever. Imagine if you spoke and behaved like that to your partner, friend or coworker! How long would it be before they forgave you? Or if the situation was reversed, how long would it take YOU to forgive THEM. Unlike humans, dogs don’t make a choice to ensure that we feel shame for being angry with them. They don’t make a bad experience part of their story, and they don’t let it ruin their happiness and self-belief. They forgive you and never hold that against you and your character. To them, you’re the most amazing thing in the world. They love you, unconditionally. Let go of anger, let go of everything that happened ‘to’ you. Re-write your story so that everything happened ‘for’ you! Be the victor. Let go of anger, let go of fear. You CAN be the person your dog thinks you are. Abolish the need to bring people down. Actually question your jealousy and confront why you are living in a place of fear! Live from a place of love and trust. Embrace each day mindfully and, before you know it, what your dog thinks of you and who you are, will be one and the same. #lionessfit

12.01.2022 You don’t need to squat to grow your glutes OOooOOoooh. In fact, most people can’t actually engage their glutes correctly whilst squatting!... So, how do you grow your glutes? To really target your glutes, you need to choose exercises that work the muscle in the lengthened and shortened positions. I also like to include unilateral work to try and fix any imbalances. My favourite exercises are: Elevated Reverse Lunges: these decrease the torque loading in the knee and ankle, making it very hip dominant movement. By having an elevated front foot, your hip crease will dip below parallel, allowing you to gain a greater stretch through the gluteal muscles. Make sure to really drive through your heel to return to your starting position. Rounded 45* Back Extension: when performing this, you want to slightly turn the toes out. This helps to emphasise the glutes throughout this movement. Contrary to the name, in a rounded position you shouldn’t feel your lower back at all whilst performing the exercise. Really focus on the contraction through your glutes at the top of the movement. Staggered Stance Barbell Hip Thrusts: these are a great way to highlight any muscular imbalances between the left and right glutes, helping you achieve muscular symmetry. Achieving balanced strength between your glutes will help ensure that there is stability through the pelvis and the hips. When performing these, make sure the alter the leg that you use first on each set. If you’re struggling to engage your glutes, these are three I highly recommend adding into your training regime. For even more benefit - activate your glute before training with a woven hip circle. #lionessfit #health #healthy #happy #grateful #fit #fitness #fitspo #chickswholift #strongwomen #fitchick #glutes #onlinecoach #womenshealth #gym #gymmotivation #motivation #gymlife

12.01.2022 Front Squats The primary benefit of a front squat is that is reduces the likelihood of lower back compression as it requires a front rack and upright position. This is my personal favourite squat variation! It’s a far more QUAD dominant squat and requires a lot of core activation for position maintenance and execution. I personally start most of my clients - new and experienced - on a front squat (or variation of) as I believe it sets them up for success as they progress th...rough their barbell lifting. Variations of the front squat include a paused goblet squat or a heels elevated goblet squat, both of which teach the importance of bracing and improve quad strength, positioning and endurance. The biggest cue I use for front squats (and variations of) is the importance of maintaining a tight upper back throughout the whole movement. Many clients actually need thoracic (upper back) mobilisation and stretches prior to performing a front squat as they are too tight and cannot get their elbows into the correct position. A tight upper back keeps the barbell in the correct position, and locked in at the collar bones. If you lose upper back tightness, your elbow position will drop - and the barbell will follow your elbows. Which, if it doesn’t means failed lift attempt, means that your body is put under unnecessary strain to complete the lift. Tips for performing the front squat: Unrack with intent! Brace yourself under the barbell, lift of strong (watch above). Walk back with strong steps to keep the barbell steady. Stand in your usual squat stance (I can’t tell you where this is as everyone is anatomically different) and turn your toes out slightly further than you would in a regular back squat. Push your elbows up and brace your upper back as you brace your core. Break from the knees and push them OUT. Your knees should follow the line of your toes. At the bottom of the lift, keep your elbows and chest UP and keep your knees out. When performed correctly, they are an exceptional strength and accessory movement! #lionessfit #womenshealth #fitness #fit #gymlife #gymmotivation #motivation #squats #legday #training #legs #onlinecoaching #health

12.01.2022 Can you get pregnant without a period? Yes, you can. Crazy right?... Although, if I’m honest - this is the WRONG question. The real question we should be asking is: Can you get pregnant without OVULATING? To which the answer the this question, is NO. (Aside from if you’re currently undergoing or have undergone a fertility treatment i.e IVF). Some scenarios you can find yourself falling pregnant without a period include: 1 The first ovulation after giving birth 2 The first ovulation after recovering from amenorrhoea (lack of ovulatory cycle) 3 The first ovulation after stopping a hormonal contraception that had previously prevented ovulation The reason that ovulation is so important in fertility is because ovulation happens BEFORE you get your period. It is because of the ovulatory event that we GET a period. So, in scenarios where there is a pause in fertility and ovulation (pregnancy/breastfeeding/postpartum, amenorrhea or whilst on hormonal contraceptives) we will ovulate BEFORE getting that first period - therefore returned fertility - and there is an absolute potential to fall pregnant on that very first ovulation. So, simply because your period is absent does NOT mean that you cannot fall pregnant. This is why ovulation is so important for everyone to understand! It is the key component to a a natural cycle and contains a wealth of information into our overall health and fertility. #lionessfit #womenshealth #periodtalk #fertility #pregnancy #ovulation #period #health #heathy #strong #strongwomen #gym #gymmotivation #motivation #onlinecoach

08.01.2022 Are you overtraining? Overtraining is when you are time and time again exerting more energy than you are consuming and not allowing your body enough time to recover. Overtraining isn’t simply spending 3 hours a day in a gym, or doing doubles of a exercise class. It isn’t even about training every day.... Overtraining can occur in ANYONE. If you have a highly stressful work or personal life, consistently under eat or consume low calories, have poor sleeping habits (midnight bedtime) and on top of this goes to the gym a few times a week. In all honesty, overtraining is just as a subjective subject as nutrition. The right and wrong approaches look different on everyone. What works for one person, won’t necessarily work for another. What is considered to be overtraining to one person, isn’t for another. That’s why using the below checklist as an overtraining guide, or a self audit, is so important when you feel like things just aren’t right. Constantly getting injuries Constantly getting sick Not making progress in the gym (physical or strength) Elevated cortisol and liver panels on a blood test Low energy, mood, and/or libido Poor sleep quality Loss of a menstrual cycle So, how do you avoid overtraining? 1. Manage your environment: You simply cannot out train, out eat, out sleep or out supplement a highly stressful lifestyle. There is no magic pill or answer, no magic workout. Recognize your stressors and actively rid of them. 2. For the love of all - priorities your sleep! Stop going to bed a midnight. 8 hours sleep is bullshit if you’re constantly pushing through fatigue and going to bed hours after your body was ready to being recovery. 3. Eat MORE food. Work with a coach to understand how food is made up, how macronutrients work and how to balance a meal on your plate without creating any further stress. 4. Periodise your training! Work with a coach who understands that going all out every session is not effective. Tick too many of those boxes? Let’s work together to get you feeling fit and healthy again #lionessfit #womenshealth #fitness #fit #gym #gymlife #motivation #health

08.01.2022 These girls, this community - this is what it’s all about. Encouragement, confidence, strength, education and progress. They break down barriers, work hard and trust in everything.... That’s why they are succeeding. That’s why their bodies are responding to these lessons. It’s not about losing the most amount of weight, in the shortest period of time. It’s not about breaking records every week. It’s not about restricting calories for a quick result. They’re learning how to sustain health for LIFE. Not for 12 weeks. Not for a prize. They make me so proud every day. If you’d like to join us, I have limited spaces remaining. I won’t be taking on board any new squad members from mid November this year. So, my love, if you’ve been on the fence, now is the time to ask your questions and get the ball rolling! It’s just a conversation, there’s no pressure for any commitment. I can’t wait to hear from you, and the girls can’t wait to meet you

07.01.2022 Why should you squat barefoot? Your feet are the ONLY point of contact during a squat. I know this may seem obvious, and unimportant, but I can guarantee you it’s extremely important. Think about it? What the fuck is the point of arch support in shoes?... Why do we buy shoes on the fact that they ‘support our arches’ when we don’t need that extra support in the first place? We make our feet lazy. And lazy feet = knee pain, hip pain, back pain, shoulder pain. Pain. Lots and lots of pain. Wearing ‘arch supporting’ shoes over a long period of time will work against the body. It will inhibit you from creating a strong base - something you require when squatting. Your feet have muscles too, not to mention fascia and tendons. And just like your quads, glutes, abs and shoulders - they NEED to be worked. By wearing shoes that have visible (and invisible) damage that will cause an uneven weight distribution through your body, you’re not supporting your base at all. By squatting barefoot (under the watchful eye of a coach) you’re giving your body its best chance at developing this strong base and identifying issues in your foot strength and ankle stability. So, stop wearing shoes that are causing you damage when you’re placing heavy weights on your back. Build a strong base the only way you can - by squatting barefoot. Or hire a coach who actually knows how important this is and can help you. #lionessfit #womenshealth #fitness #fit #gym #gymlife #gymmotivation #motivation #healthy #strongwomen #squats #barefoot #squat

04.01.2022 Things the pill was never designed for: - Treating acne (this is the number 1 reason the pill is prescribed) - Treating period pain - Treating heavy periods - Treating migraines... - Treating PCOS - Treating endometriosis - Treating irregular periods - Treating PMS/PMDD - Treating hormonal disorders - Treating fibroids - Treating an ovulation - Treating long periods - Treating short periods - Treating ovulation irregularities The pill was designed for ONE reason: to be used as a contraception. It doesn’t TREAT anything. Ever. It bandaids your symptoms. It will do a great job at hiding the reasons you take it.. until it’s time to come off it and the reason returns, often with a vengeance. If your doctor continually suggests the pill as a ‘solution’ - find a health care professional who is ready to dive into a journey of discovery with you. You don’t deserve a bandaid solution, you deserve a real answer. #lionessfit #womenshealth #fitness #fit #health #healthy

04.01.2022 This week I asked my clients what training misconceptions they fell for when they first started their fitness journeys. It was such a good reminder for me to recognize that just because my clients and I don’t believe them anymore - these misconceptions are still massively out there and something that I felt at one stage too! Some of the answers they gave were: Cardio is the most important thing to lose weight and if you can’t run you might as well give up Cardio help you ...lose weight and weight training is not for girls Weight training will make you look too muscly. If you don’t hurt the next day, you didn’t work hard enough Cardio helps to lose fat and if you’re not sweating and sore afterward you didn’t work hard enough or do it properly You can't lose weight if you eat Carbohydrates Once I get to my goal weight/ figure I’ll be happy. You’ve got to train at least X amount of days to see some progress Seeing the before and afters of people on Instagram and thinking that’s where I should be in 8 weeks ‘Cheat’ days are for eating rubbish food, food that isn’t going to make you feel good. But it’s okay because I can start next week and eat ‘clean’ so I can have my ‘cheat’ day at the end of the week. Any of those sound familiar? What trap did you fall in to? Comment below! Has anyone helped you out of it? If no, and you’d love a helping hand - you know where I am #lionessfit #womenshealth #fitness #fit #fitspo #gym #gymlife #womensfitness #strongwomen #weights #cardio #health #healthy #onlinecoach #aesthetics #motivation #gymmotivation #active

04.01.2022 No thanks, I don’t eat junk food I can’t eat that it makes me fat You eat so much! Oh, you’re eating that again? Don’t you get sick of that?... I don’t know how you can eat like that Just have a bite! It won’t matter The language we use around food can be extremely detrimental to someone’s mental health. I hear this language all the time. Parents using it to their children. Colleagues commenting on each other’s choice of food. Friends talking about someone else food choice. Partner’s venting about what the other ate in front of them. Whilst the language may not ‘feel’ shameful to you - you don’t know how to other person is going to hear it. In passing, imagine you say you eat so much! to your girlfriend. Your girlfriend who has recently started exercising because she’s self-conscious of her body and wanted to engage in a positive activity. Your girlfriend who is now conscious of how much she eats. So she restricts her food (even though she doesn’t need too and was just eating to fuel her body). Do you see how the dominos fall? Words hold immense power. Be careful what you say, and how you say it. You never know what effect it is going to have on someone. #lionessfit #womenshealth #fitness #fit #strongwomen #strength #fitness #fit #gym #gymlife #gymmotivation #motivation #health #healthy #onlinecoach #mindful #selflove #mindset #strongchicks

03.01.2022 There’s a little Lioness on the way! Baby Willoughby due March 2021

03.01.2022 How do you view exercise? Is it: A punishment? A way to lose weight/body fat?... What you have to do to change your body composition? How you destress? A way to make up for being sedentary? The only way you’ll ever be skinny? For most people, exercise is a means to an end. If I exercise daily, I will achieve X. If I train, I will no longer be X. If I don’t exercise, I will always be X. I used to think like this. I ‘had’ to exercise. If I didn’t, I wouldn’t wake up lighter. I would have to under eat to accommodate. All the above reasons, all the singular reasons to exercise come from a place of fear. Fear of never losing weight Fear of gaining weight. Fear of never changing body shape. Fear of breaking routine. It’s this fear that sees many people embark on ‘6 week challenges’, short term fitness programs, overtraining, developing an addiction to exercise, developing a ‘push through it’ mentality. But these are just that, short term solutions to something you’ve wanted to change about yourself something you’ve told yourself you’re ready to do. But if you can only commit to change for 6 weeks.. have you really committed to change at all?

03.01.2022 How’s it feeling being back in the gym? I’ve seen people ecstatic, people who look like they never left, people who are trialling new types of training. But, I’ve also seen people feel scared. People who feel lost. And people feel disheartened.... No matter what you feel now that you can use the gym again - I want you to know that I hear you, and that your feelings are valid. For those of you who are in the second group of people, this post is now for you. I promise you, you’re not back at the beginning of your journey and I can guarantee your journey hasn’t been a waste. Your muscle memory will help you get back to where you were in half the time it took you to get there. There are things you can do to help you get there safely, and efficiently: 1 Don’t decide that one day you’re just going to go nuts and over exercise. Your body isn’t ready for this - and no matter how motivated you are to ‘smash yourself’ in your workout - I’m telling you now it’s never going to be a good idea. It’s never going to get you the results you want. 2 One session a week isn’t going to help you ease into it. Only engaging in one exercise session a week is the best way to ensure you’ll be sore after every session - and nothing deters exercise motivation like muscle soreness! 3Eat REAL food to help you recover, build and stay energised. As always, food is the key to success. It will either provide you with energy to prompt recovery and response - or not provide either of these, and make you feel lethargic and unmotivated. 4Have a training plan - and keep it simple, stick to what you know and what you ENJOY! Don’t force yourself to do an exercise or training style that you don’t like! Knowing that you have to do ‘X’ isn’t particularly motivating! The power to progress is in your hands, lovely. But if you need an extra push - I’m only a conversation away #lionessfit #womenshealth #fit #fitness #motivation #gym #gymlife #onlinecoach #coach #strongwomen #strong #health #healthy #empower #fatloss #personaltrainer

02.01.2022 What have you been training now that gyms are open? If you’re not prioritising your booty you will one you’ve finished reading this! ‘Booty’ actually means a rich gain or prize, and it sure is when you know how beneficial it is to your body.... Big glutes, whilst they are aesthetically pleasing, are also a great indicator of strength in our posterior chain. With what’s going on right now, people are spending more time sitting and less time moving. Which means that our posterior chains are getting weaker, and our hips are getting tighter. Poor posterior strength can be linked to: Knee Pain Foot Pain Lower Back Alain Immobile Upper Back Posterior chain strength is just bloody essential. Now you’re back in the gym, if you don’t have these exercises on your list to do - you better put them at the top now! Deep Barbell Squats Deadlifts Hip Thrusts GHR/Back Extension Reverse Hyper not sure how to do some of these? Reach out, and I’ll help you through them! #lionessfit #womenshealth #fitness #fit #fitspo #gym #gymlife #motivation #inspiration #bootygains #glutegains #bootystrength #strongwomen #strong #health #healthy

01.01.2022 Growing up, I was very serious when I played sports. Don’t get me wrong though, I always loved it and I was having fun every time I stepped onto the court/field. But I was also very competitive by nature. In the sport, and with myself.... I ALWAYS wanted to be better. I thrived off it. In a way, this trait eventually found its way into the gym. I always wanted to lift more, push harder and just be better. For what or who.. I honestly couldn’t tell you. And for a long time that took the fun out of training for me. It was also when I was riddled with injuries, I didn’t progress and I ended up dreading training. I was so caught up in ‘being better’, looking ‘fitter’, getting ‘leaner’, getting ‘stronger’ or what ever it was that I was so desperate to achieve that I forgot that I actually genuinely enjoyed moving my body, forgot to appreciate the fact that I’m fortunate enough to have this opportunity to prioritise my health and move! Everything changed when I let go of my own competition. Don’t get me wrong, I still always try to do my best! But I do my best with what I can give on that particular day. And I laugh, and I have fun. I try new things, and I don’t beat myself up if I’m not perfect at it straight away. I can actually laugh when I make mistakes! See above And it’s made a world of difference. Do you think you might be taking your training too seriously? Have you lost sight of the ultimate goal of health in the face of needing to ‘be’ something else? If you’re wanting a change, want to remember how fun training is - or just ready to kick yourself into gear. I currently have 5 spots available in my Squad Training! All you have to do is reach out #lionessfit #womenshealth #fitness #fit #fitspo #gym #gymlife #gymmotivation #motivation #training #onlinecoach #health #heathy #active #strongwomen #strong #lifting #empower