Sculpt by Lex

01/07/2023

Ready to Swap Excuses for Results?

I’ve heard it all…

❌ Get into shape
❌ Lose some weight
❌ Find motivation
❌ Ask my other half
❌Wait until after my holiday

Yep, as you can imagine, I’ve heard it all before.

For many people, starting their journey into health and fitness is daunting…

And if you’re anything like most of my current clients, they have tried and failed many times.

Wasting time, money, blood, sweat and tears…

I understand your previous attempts to drop body fat and get into shape may not have gone to plan…

This is why I designed the Sculpt Method to simplify and accelerate your weight loss process!

All I ask from you is 100% commitment, and I will do the rest 😁

I will plan effective, time-efficient workouts and meal plans that fit your likes and schedule to help you drop body fat and get into shape.

I will work around your lifestyle to create a doable long-term plan, so you lay the foundations to stay in shape long-term.

I will give you the tools, support and strategies to achieve your goals and forever say goodbye to the endless cycle of yo-yo dieting.

Sounds good, right ☺

, we pride ourselves on creating bespoke plans that help our clients achieve outstanding results as fast as safely possible.

The recipe for your success is simple…

Your full commitment

A splash of bespoke planning

A sprinkle of the fastest proven fat loss methods

Results in your health and fitness success.

Want in? DM me the word “Results” for all the details.

15/06/2023

For long term sustainability...

You should be spending just as much, if not more, time NOT dieting as you are in a dedicated fat loss phase.

One of the most common mistakes I see people make when trying to lose fat is creating all these “food rules.”

No more chocolate, no more cookies, no more fun!

When you tell yourself you can’t have something.. that’s all you’ll think about.

It also creates this “on track/off track” mindset.

In reality, there is no track.

Fat loss is not created by pursuing perfection.

Another common mistake I see is the tendency to immediately increase cardio.

Before you find yourself laboring away on the elliptical for 90 mins a day... try to get more movement throughout the day first.

Walk more. It’s one of the best fat loss tools and also happens to have some hormonal and psychological benefits as well.

Walking meditation anyone? 👋🏽

When the goal is fat loss.. you should probably reduce the number of meals you eat that are not cooked by you.

That doesn’t mean you can’t ever go out or order in.

Just reduce the number - so if you normally order 3x/week, reduce it to 2.

I had to mention sleep on this list because it’s incredibly important but often overlooked.

I know we don’t always have control over sleep but be honest with yourself..

Are you REALLY prioritizing it?

Solid wind down routine and all?

Or are you staying up on your phone and then claiming that you just can’t get quality sleep for some reason 🤷‍♂️

Which one of these underrated tips hits home? 👇

If you’re ready to lose fat and keep it off FOREVER... tap the link in my bio 💜

04/06/2023

27/05/2023

Staying the same feels comfortable in the moment. Until years go by and you look back at what could’ve been.

Change feels uncomfortable in the moment. Until you look back and realize how far you’ve come.

We all have choices.

Nothing happens to us.

Own your situation and then take the necessary steps to get to where you want to be.

Easier said than done?

Good. Who said it was supposed to be easy?

Easy never led to a thriving life.

Are you ready for a change and need a helping hand?

DM ‘SCULPT’ to find out more!

25/05/2023

Weight loss with PCOS!

Here at , I pride myself on being able to get fantastic results.

I love to train hard-working, driven women who want results!

I provide every single client with a personalised, structured plan and keep them accountable to their goals every step of the way.

That’s exactly how my client has achieved her amazing results!

She follows a flexible nutrition plan and all of her workouts are tailored for her!

Knowledge is only one side of the coaching coin.

Being able to consistently get clients to follow the plan and get excellent results is a skill in itself, and, as you can see, I excel at it.

If you are struggling with your health and fitness right now and don’t know where to turn, send me a DM.

Your transformation can only begin when you take the first step.

Your body and mind will thank you for it when we smash your goals together.

📲 For all online coaching enquiries DM ‘SCULPT’ or enquire via my website

www.sculptbylex.com

23/05/2023

Please stop getting confused in what makes an effective resistance training session!

All too often, people associate the wrong things with whether or not that workout was a success or not.

DOMS - aka delayed onset muscle soreness aka being sore the next day or two after a session does NOT highly correlate with being an effective session for building muscle or strength. It’s just soreness…

This is really IMPORTANT to understand. The more advanced you are, the more repeated sessions of a training program, the more you do the same exercise over and over…. Will result in less and less soreness and that’s a good thing

Soreness does NOT mean guaranteed growth

Reasons why you can be sore:

1- you haven’t done anything in a long time. You know when you haven’t trained legs in 3 months. Do 3 sets of split squats then the next day you can’t walk? Vs 3 months later you bomb your legs with 20 quality sets and the next day you can do it all over again.

2 - Loading the stretch / lengthened position (think of an RDL)

3 - Slow eccentrics

4 - A new exercise you haven’t done before

🔥How many cals did you burn in your weights session? Who gives cares! That’s not the goal of weights. The goal of weights is to get strong and build muscle. Not to expend as many cals as possible. Use your diet or cardio to push fat loss, not weights.

Something I hear a lot:

“Lex, on your program I don’t think I’m working hard enough as I am not sweating… are you sure I need to rest 2 minutes for my squats?”

Yes, I am sure!

So many people come to work with me from group fitness classes where it was all work, no rest… and got no results. Yet, they still are used to associating being sweaty with an effective session… it’s not. At all

Here’s the thing. In an air conditioned gym, resting between sets. You won’t get terribly sweaty. Go to Bali and train with no air con. You can be on your phone phone for 5 mins between sets and be drenched with sweat. Did you work hard? No!

Ways you can get sweaty… sitting in a sauna. Sitting at home in summer with no air con on

Sweating does not correlate with an effective session

Don’t get confused with the stuff that doesn’t matter

22/05/2023

I don’t know who needs to hear this but carbs aren’t the only way to get energy. 🔥

I can’t tell you how many times I hear “but if I take out fruit and oats and rice, how will I get energy?!”

Easy… from FAT!

Fat is a long lasting energy source that burns low and slow so it keeps your blood sugar stable and keeps you satiated for hours. Fats are like the logs in a fire. 🪵

Carbs on the other hand are quick sources of fuel. They’re like the kindling.

They burn hot and fast, raising your blood sugar, which then causes a big release of insulin.

The insulin takes the sugar out of the blood and puts it into the cells of the body to store or use for energy.

Then we are left with low blood sugar which makes us feel hungry again because we have just used up our energy.

Carbs = energy for a short time (which means you need to eat more often = terrible for blood sugar)

Fats = stable energy for long periods (don’t need to eat often = great for blood sugar)

Of course most of the time we eat a combination of the macronutrients (carbs, fats and proteins) but this concept is important to keep in mind.

Better blood sugar means we can eat less frequently, stop always thinking about food and carrying granola bars in our purses, and get rid of carb and sugar cravings.

This is the type of knowledge clients get when they work with me…knowing information such as this is life changing.

If you’d like to get your blood sugars and cravings under control while getting your dream body then now is the time to act!

DM ‘SCULPT’ to find out how I can help or you can apply online via the link in my bio!

15/05/2023

From Shifts to Shreds: Rachel's Inspiring Transformation 💪✨

Against the odds of working shifts, being a single mum, and juggling a busy schedule, Rachel proved that nothing can stop her from achieving her goals! 🌟 With a tailored gym plan, step plan, and meal plan, she conquered the barriers in her way and embraced a healthier lifestyle.

📝 Step 1: Crafting a Plan Around Her Lifestyle 🗓️
Understanding Rachel's unique circumstances, we designed a fitness regimen that seamlessly fit into her hectic schedule. By customizing her workout routines, we ensured every minute she spent at the gym was efficient and effective.

💥 Step 2: Igniting Motivation When It Waned 🔥
Motivation can ebb and flow, but we never let Rachel lose sight of her goals. Through constant encouragement, inspiring messages, and supportive guidance, we kept her motivated even during the toughest moments. She discovered the inner strength to push through and stay focused on her transformation journey.

📆 Step 3: Staying Accountable with Weekly Check-Ins 🗂️
Accountability is the key to progress, so Rachel and I established a weekly check-in routine. We reviewed her achievements, discussed any challenges she faced, and made necessary adjustments to keep her on track. This regular connection reinforced her commitment and helped her navigate any roadblocks along the way.

🏋️‍♀️ Step 4: Powering Up with In-Person PT Sessions 💪
To provide extra support, Rachel embraced the power of one-on-one personal training. Each week, she dedicates time to a motivating PT session with me and her friend. This not only adds variety to her workouts but also fosters a sense of camaraderie and friendly competition.

Through sheer determination and our collaborative efforts, Rachel transformed her life, shedding both weight and limitations. Today, she stands as an inspiration to all those facing similar hurdles, showing that with the right mindset and unwavering support, anything is possible.

🎉 Join Rachel in celebrating her incredible transformation and get inspired to conquer your own challenges! Remember, you are stronger than any obstacle in your way. 💫✨

14/05/2023

Are you someone who categorizes foods as "good" or "bad" and sees your diet as either a "success" or "failure"? Such polarised thinking towards food can create an all-or-nothing mentality, which may lead to disordered eating and weight gain after previous weight loss.

It's common to have expectations when starting a nutrition plan. However, if those expectations are not met, you may feel like a failure and give up on your efforts. As a coach, I believe it's important to understand that nutrition is not black and white; it's a journey with ups and downs.

For me and my clients, a "win" might be enjoying ice cream without guilt or eating at a restaurant without worrying about tracking every calorie. It's crucial to view these moments as learning opportunities rather than failures.

When people ask me for advice on changing their mindset towards food, I always stress the importance of removing labels from food. It's possible to enjoy the foods you love in moderation while still working towards your nutrition goals. Banning foods and viewing any indulgence as a "failure" can be detrimental to your overall well-being.

At , we focus on building healthy habits and behaviors to help you develop a positive relationship with food and fitness that will last for years to come. ❤️

10/05/2023

Anyone who tells you it’s easier to choose working out over watching Netflix or cooking healthy meals over ordering pizza is full of it.

That, or they’ve never really struggled with their weight before…

Trust me. I’ve been there.

I spent years frustrated and struggling with being overweight.

I wanted to change, but I just couldn’t seem to make it happen.

It wasn't till I took responsibility that things started changing.

And the same's gonna be true for you.

Your success (or failure) is going to rest entirely on YOU and YOUR choices.

No one’s going to do it for you.

(And that should empower you, because the only thing that you have complete control over is yourself!)

And one of the easiest ways to stay on track is to continuously put yourself in situations to succeed.

Schedule your workouts a week in advance.

What gets planned get’s done.

No more “I’ll try to fit it in.”

Plan your meals 24 hours ahead of time.

Doing this will keep you on track more often than not.

Limit the number of “fun” foods you keep in the house.

You may even consider eliminating them from your environment entirely.

If that’s not possible for you because you live with others, at least moderate how much you buy at the grocery store, or buy just enough for the other people in your household.

You got this 💪