Sarah Langford Fitness

22/06/2026

Training your 6-pack muscle

The main points for building your 6-pack muscle (re**us abdominis) are:

Pulling your rib cage toward your pelvis i.e. sit up exercise. You can fancy this up with weights, arms in different planes, using equipment or not but getting this movement pattern in is one of the keys.

Pulling your pelvis toward your rib cage i.e. reverse curls. Again, this can be turned fancy or not, lying on the floor, incline bench, using equipment or not.

You will want to be performing 3 hard sets of reps you can do until the muscle fatigues (i.e. you physically can’t do the movement pattern or your technique faults).

If you can perform 20 reps without weights of sit ups, then try adding weight or an incline bench and laying your head at the lower point and see how many reps you can do then.

Don’t get comfortable with the exercise, always strive to push harder, one more rep, heavier weights to really get the muscle working.

But if your goal is to have a visible 6-pack, then just doing these exercises alone won’t achieve this. Fat percentage on your body and genetics play a part too.

Some will need to have a lower fat percentage for those ab muscles to show while others don’t. Sometimes having your body at a low-fat percentage for visible 6 pack is sustainable while for others it is.

Another point to factor in is if you want to get stronger in your core muscles (which include transverse abs, pelvic floor, hip flexors, obliques, re**us abdominis, back muscles) then including a mix of crunches, rotations, and stabilization moves to help your body get a all round strength in your core and not just for the re**us abdominal.

Follow me as I have a few videos up working out the core and re**us abdominal as well as on my YouTube channel, which you can find in my bio.

18/06/2026

There has been so much change happening recently with quite a few friends moving aboard. Even though I am happy and excited for them, it's also sad.
It's made me think is Bristol the right place for our family, would moving aboard feel better but thats been short lived as it's made me more sure that this is where I am meant to be. And I know Michael is on the same page as me.
The feeling of "this is where I am meant to be" is me listening to my body and feeling confident in it, which feels powerful.

The reason I am talking about this, along with the picture of my bach flower remedy kit with Walnut singled out is because when I tested what bach I needed to help support me during this time, walnut came up. The description of walnut feels so right in how I am feeling.

Quick description "change"
For those who have definite ideals and ambitions in life and are fulfilling them, but on rare occasions are tempted to be led away from their own ideas, aims and work by the enthusiasm, convictions or strong opinions of others.
The remedy gives constancy and protection from outside influences.

If any of this resonates with you or if you need support with your emotions/body then please get in touch to see how Kinesiology can help you.

16/06/2026

My Hoop performance from Birthday Show.

This year I wanted to do a solo performance after last year performing with my daughter. One of my favourite bands is Imagine Dragons and I knew this song was the song. Cutthroat.

A lot of these moves and transitions are from and classes and I had so much fun putting it together to create something I am proud of. I actually had alot more content but cut bits out so I could focus on holding the moves I love.

I knew I wanted to hold a meathook in it but my grip strength wasn't always there at the end of the practice so only a handful of practices was I am able to hold it and luckily adneraling helped during the show.

Thank you for all who supported me and my hoop teachers Nicky, Alexa and .pegler

Now what to do for next year's show, I have a song in mind and I want to step up my dynamics and rolls so let's wait and see.

If you want to learn Hoop or Pole or Acro or Handstands or Silks then check out Bendy Studio for all their amazing classes and join the family.

15/06/2026

Here is 3 stomach exercises you can add on to the end of your workout or as a stand alone.

1. Sit up and reach
2. Reverse curls
3. Opposite hand and leg extensions

You can make exercises harder by adding weights, dumbbells in hands for first exercise or between legs in reverse curls or leg and ankle weights for all exercises.

Aim to repeat all exercises individually 3 sets of rep count that work for you.

You can add these exercises like a circuit, 45 seconds on, 10 seconds rest repeat 3 times or use sets and reps. Its up to you.

Let me know if you give this ago.

11/06/2026

How I fix my IBS

To answer this, you first need to know how I got into Kinesiology.

I first tried Kinesiology back in 2009, where I initially went to help with my stomach issues, which the doctors told me was IBS. In Kinesiology it showed that I was intolerant to gluten and wheat and I needed certain0 supplements to help support my gut health. I remember Dawn (kinesiologist) asking if there was any stresses in my life and back then I didn't have all the wisdom that I do now about stresses, so my 22 year old self said nope, all fine (when actually I just came from university, starting up a business, constantly overwhelmed with life, having no confidence in relationships and feeling lost).

Within a year, probably less time, my IBS cleared. I wasn't on the loo constantly with stomach pains, my mood shifted, I was able to eat foods that I thought I couldn't (I was still intolerant to wheat and gluten) and I was starting to understand the relationship with my emotions and my 'IBS' symptoms.

So how I fixed my IBS was through Kinesiology which helped me:
- support my gut and body with supplements that I actually needed and not what I thought may help,
- release emotions that was hindering my health (anxiety, fears, past traumas, family and partner issues, stresses)
- cut out foods that my body actually couldn't handle instead of guessing what it may be or doing the FODMAP diet
- relax my body and mind and allowed me to go from a heighten fear state to a calmer state.

I have helped quite a few clients with stomach issues and helped them understand what foods don't agree with them and what supplements are needed. So please do get in touch to see how Kinesiology can help you.

Its not a quick fix and it may feel like a on going solution but it is well worth it. I know in times of stress and overwhelmed my stomach is the first to show it but I also understand my gut so much more from all the Kinesiology sessions I have had to help it.

09/06/2026

Hello, I'm Sarah Langford from Sarah Langford Fitness, and I’m excited to welcome you to a variety of fitness classes at Windmill Hill Community Centre on Vivian Street.

My classes are friendly and welcoming to all abilities. With equipment available for borrowing and a convenient drop-in option, there’s no need to book in advance—just come as you are!

I teach:
• Boxercise
• Fitness Pilates
• 30-Minute Body Conditioning

Here's the timetable for all my classes at Windmill Hill Community Centre.

I strive to make every class enjoyable while ensuring you get a rewarding workout. Whether you're looking for that muscle burn or a cardio boost, I can tailor exercises to suit everyone’s fitness levels.

Feel free to DM me.

Let’s embark on your fitness journey together.

08/06/2026

Do you focus on the positives or negatives of the day?
Do you know what a glimmer is?

A glimmer is "a micro-moment of joy, peace, or safety that makes your nervous system feel regulated and calm."

My Glimmers this week are:
- smelling, watching and hearing the rain
- Baking cupcakes
- Having cuddles with Amber
- Sat listening to the birds with the sun on my face
- Picking strawberries from the garden
- Going bouldering with my friend and seeing Mea enjoying the session.

If you find it easy to always think of the negative or the bad things that could/did happen. It may be a good exercise to write down the glimmers or the things that made you smile, or take a relaxed breath, peaceful or calm feelings of the day. Then when your mind focuses on the negative, you can go back to reread those Glimmers to allow your mind to remember those feelings.

Let me know if you give this ago.

If you need help in understanding what your body may need in terms of supplements to support your body or if you feel like you have stuck emotions or physical symptoms then please get in touch to see how Kinesiology can help you.

03/06/2026

Here is a workout we recently did in my 30 minute Body Conditioning class (Every Monday at 6pm at Windmill Hill Community Centre)

1. Lunge forward and back (same leg)
2. Cursty squats (same leg)
3. V sits

1. Bicep Curls
2. Tricep extensions overhead
3. Sit up and reach

1. Static Lunge and front raise
2. Wide squats and shoulder press/pull
3. Spider plank

We did 3 exercises in a circuit, 35 seconds on, 6 sec rest repeated 4 times through. Rest when you need, work when you can.

Due to having limited equipment in these classes, we only had resistant bands but you can use weights for all the exercises and make the exercises reps and sets to really stimulate the muscles.
Rep range would be good for 12 reps of a weight heavier enough that the last rep is hard or close to failure. Rest as long as you need between sets.

Let me know how you get on.

02/06/2026

Here is this month newsletter with classes cancelled this month:

Known as a stress hormone and produced by our adrenal glands, which is increased by lack of sleep, over exercising/constantly exercising for long periods.   There are more cortisol receptors in your stomach therefore it is a place that will hold body fat if your levels are high. Cortisol weakens yo...

01/06/2026

If you fancy a class tonight. I teach Body Conditioning class at Windmill Hill Community Centre for only £6.

Body Conditioning 6 pm: It's a 30 minute class that incorporates exercises to work the whole body, combining cardio, strength training, and core exercises. Designed to build muscle and boost endurance, it typically uses bodyweight movements and resistance equipment. The format is styled similar to Weight training so the muscles can get stimulated. Suitable for all levels and abilities.

If you would like to know more drop me an email [email protected] or dm.