The lean mummy

The lean mummy Helping women to ENJOY exercise - Whatever your goal or ability �

�121 PT + semi private sessions
� Private studio - Milton Keynes

It’s just the same old me…. BUT with an additional job now !! It’s been a busy 6/8 months but after many hours of study...
02/03/2023

It’s just the same old me…. BUT with an additional job now !!

It’s been a busy 6/8 months but after many hours of studying and exams, it has all paid off, and I am embarking on a new career as a Mortgage and Protection Advisor (*With normal PT sessions to resume, perhaps just with a serving of financial chat now 💁🏼‍♀️😂)

Borne from a personal loss last summer, when we lost a very dear friend.
For many years my family and this great man’s family had discussed creating a business together, we registered it one night on a family holiday in Majorca and it was always our plan to go into business together.
We were almost there, but things unfortunately changed last summer.

Determined to not let the dream go I signed up to study CEMAP and now I am incredibly proud to say that (in the words of my dear friend) I’ve promoted myself from ‘Tea girl’ (or words to that effect if you knew Mr Smets) to Mortgage Advisor.

I am working with a great company, Peak Mortgages and Protection, who have been offering mortgage and protection advice for several years now and are an award winning company.

So, Mr Smets, my dear friend. Wherever you are. We did it 🤘🏻

One wonderful charity.Two amazing causes.I am NOT a fan of running however to raise money to get these beautiful people ...
12/09/2022

One wonderful charity.

Two amazing causes.

I am NOT a fan of running however to raise money to get these beautiful people to Disney, and thereafter to raise money for the me, and 17 other friends, will be running a half marathon dressed as Disney Characters 🧚‍♀️

🤍Read the link to find out why this is so special to me…. and to donate 💰

https://magicmomentscharity.enthuse.com/pf/in-memory-of-smets-2f592

WHY LIFT WEIGHTS (BRUV’)? Quite a few good reasons but here’s one - To be more bloody USEFUL and EFFECTIVE in your gener...
06/08/2022

WHY LIFT WEIGHTS (BRUV’)?

Quite a few good reasons but here’s one - To be more bloody USEFUL and EFFECTIVE in your general life 👊

Lifting weights is also knowing as FUNCTIONAL TRAINING - Training that has a PURPOSE.
Focuses on movement patterns that have a PURPOSE.

STRENGTHENS you in a particular way that directly translates to an activity outside the gym.

The exercises will carry BENEFIT and cross over to your everyday life.

Functional exercise # 1 The Farmers walk.

💭 See people wondering around the gym carrying weights (kettlebell or dumbbells can be used) in each hand ?

Enter the FARMERS WALK.

Looks SIMPLE but is EFFECTIVE - that’s what we want from our exercises.

👊 Exercise hits most of the muscle group (Including you’re core - I know lots of people are all about the core 🍏)

👊 Effective from a cardio perspective (Again people love the cardio effect, but mostly without doing traditional ‘cardio’ 🙋🏼‍♀️)

👊 Functional exercise ( Carrying shopping bags - that’s a female function 💁🏼‍♀️)

👊 Improves grip strength - again transferable to your strength training (may be the problem area with your deadlift?) and your life.

So get those Farmers walk included in your next training sesh.

Let me know how it goes

06/06/2022

Man I LOVE the gym 🧡

I LOVE moving.

I LOVE lifting weights.

I love LOOSING myself in a lift with some cheesy pop music blaring out; feeling that sense of accomplishment and empowerment.

Exercise doesn’t always have to be a tool for a weight loss goal.

Exercise shouldn’t feel like a ‘punishment’.

It’s my therapy. What’s yours?

23/05/2022

The all or nothing mentality.

❌ The bloody sticking point in your health and fitness goals.

❌ The train of thought that you HAVE TO exercise for hours on end, every day of the week to see the CHANGES you want to, and reach your GOALS.

💡 This thought / mentality could be the EXACT reason why you’re not reaching your goals.

When a workout doesn’t happen cause (guess what!!) life got in the way, so then your motivation takes a nose dive, this continues for a few days or weeks, and before you know it the habit has been broken.

Or maybe you just can’t dedicate 6 hours a week to exercise (join the club!) so you don’t bother at all.

How about you do the ‘thing’.

Enjoy the ‘thing’

Celebrate the fact you had the time and did the ‘thing’…..and just keep on doing that.

Results will follow.

Consistency is key.

The Lean Mummy 🧡

16/05/2022

NO YOU DON’T NEED TO gnaw on celery.

You don’t need to starve yourself on the 5:2 diet.

You don’t need to be panicking at the thought of dinner at a restaurant taking you ‘off track’.

Or petrified of eating carbohydrates.

At some point in the past, some much less more distance than the others, I believed and / or followed some of these mad theories.

That, my friends, is exactly what they are; they are mad theories.

There is no magic supplement, or fat burning super food.

There is balance.
There is consistency.
There is habits.

These three things will do MORE for your health and fitness goals than any of the aforementioned things EVER will.

If you’d like some help / pointers then please feel to drop me a message 👂

Sending positive vibes and self love, as always 🧡

13/05/2022

Yes, weight loss / increasing muscle mass / body composition changes *whatever your goal, does take hard work.

But the job of a personal trainer is to meet you where you are, and with YOUR hard work, commitment and consistency, HELP take you where you want to be.

If you’d like to book in a call to talk through this :

https://calendly.com/theleanmummy/consultation

SELF LOVEI always tell Rory that he needs to love himself the most 🧡To believe in himself.Be resilient.And yet sometimes...
09/05/2022

SELF LOVE

I always tell Rory that he needs to love himself the most 🧡

To believe in himself.

Be resilient.

And yet sometimes, and previously, I haven’t done that myself.

If someone spoke to him the way I’ve been guilty of speaking to myself previously I would go bat-s**t mum crazy (you know that rage mums!) and yet I do it to myself.

That’s crazy.

What do you teach your kids that you could do with teaching yourself?

For weight loss goals; should we track food?First things first; if we are looking at a weight loss goal then we need to ...
06/05/2022

For weight loss goals; should we track food?

First things first; if we are looking at a weight loss goal then we need to review our calorie intake.

If we want to effect our calorie intake we need to know what we’re consuming, and where.
That makes sense right?

Tracking can be seen as a really useful, sometimes short term, educational tool to :

🔑 EDUCATE yourself on what foods carry what calories.

🔑 UNDERSTAND the make up (macros) of these foods ( I thought I was carb cutting circa 2010 until I realised veggies were carbs!)

🔑 AWARENESS by looking back on yesterday / last weeks food intake.

🔑 ACCOUNTABILITY is staring at your right there on your phone. When I used to log my food I would sometimes do it before I ate, and that would perhaps deter me or help me make a judgement call.

🔑 Help with PLANNING your food - which can be key to staying on track, as opposed to reacting to a situation or an instant feeling of HANGER !!

Tracking doesn’t have to be a long term thing, i understand and appreciate the ‘obsessive’ aspect for some people, but what I am saying is that it can be a bloody useful tool.

Take what you need from it, and then move on.

Tell me, do you track ?


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04/05/2022

Sit up’s are not the only useful and effective exercise for the core.

Yes, some people are focused on a nice ‘looking’ core for aesthetic purposes, cool beans.
BUT, also the core 🍏is the cornerstone of our body.

We should train it to enable us :

📍To withhold force and movement.

📍Enable us to move our bodies in its different planes of motion.

📍Protect other parts of our body i.e back etc.

Therefore we should target it using different exercises.

This video shares a few ideas - what’s YOUR fave core exercises?

30/04/2022

🥚Prots. Gains. Prots. 🥩

If you currently resistance train you will probably be aware of the ‘obsession’ with protein.

Yes, It is a key macro / food group for muscle, but also for satiety and weight control (and lots of other good but boring reasons !!)

So here’s some tips for how to prioritise your protein intake:

🥣 BREAKFAST
A simple slash lazy way to get some protein in would be a protein shake (in addition to / or added into your meal).
OPTIONS - Eggs, protein pancakes, protein / Greek yoghurt with fruit.

🥪 LUNCH
Opt for some lean proteins here.
OPTIONS - A sandwich filler of chicken/ turkey breast, tuna, reduced fat cheese or eggs.
💡Or have any of these as part of a salad with some cottage cheese (Another great protein source).

🍽 DINNER
Again lean proteins win the day here.
Meats without the visible fat. Fish. Beans are a great veggie / vegan friendly option.

🍫SNACKS
Peanut butter - spread it on a rice cake 💥
Cottage cheese
Protein bars - Shop brought or make your own little bars.
Boiled eggs
Greek yoghurt
Cheese - Thin slice on rice cakes

There are so MANY options, and really is individual to YOU, and about managing protein intake ALONGSIDE fat and carbohydrates.

🔑 TAKE HOME

Look to PRIORITISE protein in whatever choices are to your taste.
There is no right or wrong with this, only different options.
It’s all part of a bigger picture I.e TOTAL CALORIES.

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