LNCoaching_ | Personal coach

LNCoaching_

Phone: +61 429 292 876

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• Sport & fitness instruction

25.01.2022 We need to put stress on the muscles in order for them to rebuild - adding more weights or reps each week Track the weights you are lifting to ensure you are getting stronger. Input the data into the app you’re using or if your a pen and paper person like me write it down ...

24.01.2022 8 week deficit Total loss of 14.7cms and 2.1kg

23.01.2022 Do you have a morning routine? I believe what you do in the morning can either make your break your day. To make your morning routine a habit, customise it to fit into your lifestyle and have it leaving you ready to take on the day. ... Some ideas: Loosen your muscles with a foam roller Go for a walk outside Meditate or journal Write down goals for the day Make your bed Drink a big class of water Listen to music/podcast Plan your meals on my fitness pal Appreciate someone that you love

23.01.2022 The KB Swing is called a swing for a reason (not a squat) you are hinging from your hips. Keep watching to see the difference of a hip hinge and squat. Hinge back, get the power from your hamstrings and glutes to bring the weight through Feet firmly on ground, externally rotate knees, chest up and keep shoulders back and down Fully lock hips at the top... Squat - squatting down with the load, you’ll most likely feel in your lower back. The power comes from the hips not from squatting Hyperextend - pushing hips to far forward and upper body leaning back, this will put pressure on the lower back Bringing head/chest to far forward - spine is not being kept neutral

23.01.2022 More space and equipment coming to the home gym. PT clients get excited

22.01.2022 ? Exercising has so many benefits and shouldn’t be done just for physical change (body composition, fat loss goals etc). Do it for your overall health, to get your body moving and your mental health. The impact exercising has on your mental health beats all. The feeling you get after working out gives you the biggest high, you feel great therefore mentally you will also. I dare you to move your body every day this week no matter how big or small - walk, ...run, bike ride, gym, weight training, hiit, crossfit, yoga, sports etc and see how it affects your mental state. Happy Monday See more

22.01.2022 Just when you think the cold mornings/nights are over they come creepin back Easy, convenient, quick, time saver dinner option for you and the family (and will keep you warm) - the slow cooker. Here I made lamb shanks and the thought of them right now has me

21.01.2022 Do you film yourself training? In commercial gyms it can be hard, setting the camera up, worrying about what other people think but it’s so important with improving your lifts. You may think it’s feeling good but when watching it back you’ll be able to see exactly how your moving and what you need to change/improve on to make the movement better. Happy filming

20.01.2022 ? I have the rump a dump, the booty aka the gluteus maximus. Let’s get that booty a poppin

20.01.2022 What else would you make with a protein name like that RECIPE 30g Vanilla Protein Pancake Batter @nakedharvestsupplements Cinnamon... 8g Baking Powder 32g Almond Milk 33g Gluten Free Flour 1x Egg I topped with Pana Hazelnut Chocolate Spread, Peanut Butter, Blueberries, Strawberries and Maple Syrup (macros shown excludes toppings)

19.01.2022 PLAN & PREPARE No better day to plan for the week ahead then today - Sunday Plan your meals out and get that meal prep happening. Some benefits I find are:... Saving money - won’t need to buy different food everyday Saving time - won’t need to cook your meals everyday Less likely to grab the quick and easy foods when on the go (not the best nutritionally) Keeps you on track with your goals Let’s start this week right; here’s to another week of getting those goals

17.01.2022 Joining in with Mum Can’t wait to see all my clients back this week

17.01.2022 Isn’t just visual . Even though transformation photos are incredible, there are other areas for progress: Mental Confidence... Strength Fitness Nailing a movement pattern Remember, progress is progress no matter how big or small. Keep going

16.01.2022 Kids occupied while Mum works out

12.01.2022 FOOD IS LIFE.. Literally. We fuel our body with food which provides us with energy, muscle growth, healthy levels of hormones, regular bowl movements, boosts immunity - the list goes on. The body doesn’t know foods as ‘good’ or ‘bad’ it just knows the nutrients coming in and how it can seperate, store and package those nutrients. You shouldn’t either think of foods as ‘good’ or ‘bad’. Think of them as ‘always’ and ‘sometimes’ foods. ... Always = nourishing/natural foods, less processed and that yield more fibre and micronutrients (vitamins and minerals). Sometimes = bit more processed, less fibre and not many nutritional benefits. There should be no reason for any food group to be cut out, unless you are intolerant or allergic. Everything else has a time and place. Most of the time how we feel is from the food we’re eating. If we’re feeling like crap we’re most likely not eating enough nutrient dense foods and when we’re feeling great we’re most likely feeding our body with nutritious foods containing micronutrients that keep us feeling optimal. Overall, eat 80% nutritious foods and 20% not so nutrient dense foods to keep you feeling satisfied and the cravings at bay. See more

11.01.2022 Obsessing over protein powders lately, there just so versatile Add them to oats, pancakes, smoothies, bowls, balls etc. Can’t wait to make some delicious treats out of them

11.01.2022 Away this week with a friend enjoying all things food, beaches, waterfalls and adventure on the Sunshine Coast

09.01.2022 Some of the 4:30pm’ers getting their workout done Fit4Life Training Academy

08.01.2022 ? When doing an ‘ab’ exercise, it doesn’t necessarily mean we are working our abdominal muscles. Some of us have trouble engaging our core and when we add in exercises using our legs (bicycles, v-ups, scissor kicks, etc) we can find after, that our hip flexors are tight as they are the muscles working and taking over from our core because we don’t know how to active our core correctly.... For those of you that find this stick to the plank/plank variations

07.01.2022 Not having regular bowel movements? Kiwi fruit are a natural relief for constipation. Add two a day to your diet to get things moving

04.01.2022 When setting goals set long and short term. For my clients I like to use ‘SMART’ goals. It’s important to set an (realistic) end date of when you which to achieve these goals as it keeps you focused and accountable. If you write a goal with no end date you have nothing to work towards, you might start next week instead of today - it’s telling you that you really have no particular time when the goal must be achieved, so will it ever be achieved? ... Get that pen to paper and start writing. Check in with your goals every week to make sure your on track and re evaluate if needed. See more

03.01.2022 : Watermelon Mango... Strawberries : Blueberries Strawberries Raspberries Peanut Butter Coconut @loving_earth Buckinis See more

02.01.2022 ? Plan your week ahead, allocate a time slot in your day for the gym. Hire a coach for PT sessions if your more inclined to make yourself go that way. Just like that Dr or beauty appointment you book and don’t miss, do the same with your training session

01.01.2022 / ? Some weeks you might have time to experiment in the kitchen and cook meals from scratch, other days you might not have much time at all Buy the foods that are convenient for you in the kitchen:... Pre cut meat / veg / salad Frozen veg Tinned food like tuna, sauces, rice, pasta etc (if counting macros compare different brands to find the best macro friendlier version) This way with minimum time your still able to get your meals done #noexcuses ,