Health & Fitness with Leah

11/07/2025

Ever feel like your head might burst when you go upside down? 🤯

It’s not danger, it’s physiology doing its thing.

When you handstand, gravity sends blood toward your head. Your body’s pressure-sensing system (baroreceptors in your neck and chest) notice and quickly tell your nervous system to dial things down:
✅ slow the heart rate
✅ relax the vessels
✅ rebalance circulation

This is how your brain protects you when everything flips.

But here’s the kicker 👇
Most people accidentally hold their breath when kicking up or stabilizing. That’s the Valsalva maneuver: bracing + holding breath = more internal pressure.

It’s like shaking a water bottle instead of flipping it gently 💧💥
More pressure = more “I feel like my head is exploding” sensations.

The fix?
🥁 Breathe. Especially on the way up. Slow exhales help your body equalize pressure and stay calm upside down.

Handstands aren’t just balance + strength, they’re nervous system training. Learning to stay calm while the world is literally flipped around you. 🤸‍♀️✨

11/07/2025

Throwback Thursday. Sort of.

My focus for the next little while is going to heavily focus on balance, including mobility. A few weeks ago, my girlfriend mentioned I should try the parallettes. My initial reaction was oh heck no. But then my curiosity got the best of me. So now I’m curious if I can get half decent at this now that I’m shifting my training goals.

I started training handstands back in December of 2023. I’m choosing to share one of my favourite fail moments caught on camera around that time.

Anyway, I’ll probably share my handstand updates. Enjoy 😅

11/04/2025

Mental Health Monday 🌿

This past year has been one of growth, reflection, and deep healing. These books have played a huge role in helping me understand myself, my patterns, and the science behind healing. Each of these has met me at a different stage of my journey, and maybe one of them will meet you where you are, too 💛

📚 My favorites:
• Heal Your Nervous System - Dr. Linnea Passaler
• This Is How You Heal - Brianna Wiest
• The Art of Focus - Dan Koe
• The Courage to Be Disliked - Fumitake Koga & Ichiro Kishimi
• Extreme Ownership - Jocko Willink & Leif Babin

Currently reading:
• Burnout: The Secret to Unlocking the Stress Cycle - Emily Nagoski & Amelia Nagoski
• The Body Keeps the Score - Bessel van der Kolk

Healing isn’t linear, but knowledge helps light the way 🤍

11/02/2025

October dump gym edition 🏋🏻‍♀️

It’s been rough getting back into the gym post race day, but month one is done and dusted. From little motivation to struggling with a bummed knee and ankle, getting back into the swing of things has been a bit of a challenge. I feel like I’m over the motivation hurdle, so now I have to tackle my injuries. While my heart loves traditional strength training, mobility is calling my name. Or rather, my body is calling out for me to focus on mobility 😅

*videos are 2x 🏎️💨

09/29/2025

Mindset Monday: Commitment 🤝

The path isn’t always straight. Sometimes it splits and you’re unsure which way is right. Other times it feels washed out, and you’re left choosing whether to push through or find another way around.

Every season of life changes how your path looks. Some stretches are filled with beauty and ease. You might even be walking a relatively easy path, not realizing there’s a mountain up ahead. Other stretches are nothing but roadblocks, detours, and wrong turns. And sometimes, there might even be snakes on the path.. unexpected challenges that test your courage in ways you never saw coming.

Commitment isn’t glamorous. It’s choosing to keep walking when the scenery isn’t pretty, when no one claps—or even when they boo—and when the easy option whispers for you to turn back. It’s sacrifice. It’s patience. It’s the discipline to keep putting one foot in front of the other.

Because the truth is, the path only reveals its rewards to the ones who stay on it.

09/22/2025

Mindset Monday: there are infinite versions of you

At any given moment, there are countless paths your life could take. Every choice, big or small, branches into a new direction. The version of you who stays silent, the version who speaks up, the version who quits, and the version who perseveres all exist as possibilities within you.

09/08/2025

Mindset Monday:

Motivation is fleeting. Some days you’ll feel unstoppable, other days you’ll wonder if it’s even worth it. That’s normal because motivation was never meant to last. It’s just the spark. What matters is what you do when the spark fades.
In self-development, you learn quickly that no one is coming to save you. Waiting around for motivation or the perfect timing keeps you stuck, and the only way forward is taking ownership, even when it feels uncomfortable. In health, your body quietly keeps score. One skipped workout or poor choice doesn’t change much, but the pattern of giving up when motivation disappears shows itself in your energy, your strength, and your long-term well-being. Friendship has its own hard truth: not everyone will walk with you through growth. Motivation may push you to connect, but it’s the consistency, honesty, and mutual effort that sustain real relationships. Business is no different. Hard work alone won’t guarantee success. The excitement to start can fade, and what takes you further is discipline, adaptability, and service. And then there’s psychology. Your brain is wired to choose comfort over change, so the moment motivation dies down, resistance shows up. But if you can push through that resistance, you begin to rewire yourself for growth.
Motivation may get you started but discipline, habits, and consistency are what carry you to the finish line.

09/07/2025

09/07/2025

✨ I’m looking for 3 people ready to change their life ✨

Physically. Nutritionally. Habitually. Mentally. Spiritually.
This journey is on your terms.

I want to preface one thing: I won’t be preaching a “one-size-fits-all” approach. I truly believe health is the most individualized thing about a person, and it should always be treated as such.

Here’s what’s included (all optional - you choose what supports you best):
🤝 Private Facebook group for support & wins
🍴 Nutritional guidance
📱 App suggestions & education
🏋️ Customizable workout programming
📚 Book club
✨ + more surprises along the way

Why 3 months?
Because that’s how long it took me to completely change my own life. And I want to share that with you.

How to enter & win 3 months free:
1️⃣ Like this post
2️⃣ Follow this page
3️⃣ Tag 3 friends

📌 Entry deadline: September 12
📌 Draw date: September 15
📌 Challenge dates: September 15 - December 15

✨ If your name isn’t drawn, you’ll still have the chance to join at a reduced online coaching fee of $150.
💌 Open to both past and new clients at no extra charge.

If you’ve been waiting for a sign to start, this is it. 💫

09/07/2025

Hey everyone!

I figured it was about time to join Facebook land. Although this page is titled Health & Fitness with Leah, my business title is LMK Health & Fitness. Facebook wasn't allowing me to use this title, hence the reason for the Page name.

Thank you for following and supporting this business venture. I'm excited to see where the next year takes me!