YLG Training

YLG Training Phoebe Louise | Sheffield 📍
Level 3 qualified trainer 🏋🏼‍♀️
1-1, group sessions, and

Stop fighting yourself!During our lives consuming media, especially on social media- we build up these ideas of the best...
26/07/2024

Stop fighting yourself!

During our lives consuming media, especially on social media- we build up these ideas of the best way to do go about exercising and nutrition.

We attach value to these ideas and think we 'should' diet a certain way and any deviation is a failure or a 'cop out'.

What we see in social media is such a small percentage of someones life and is not always accurate.

When I spoke about boredom eating on Wednesday, I mentioned that using meal prep services, or the healthier ready meals from supermarkets to give yourself a break from the chore could help.

I have used these in the past and each time had the thought of "I could make this myself and it would be cheaper and fresher".

But the reason I was using the ready meals/meal prep is because I was burnt out. I was uninspired, sick of meal planning and prepping and just needed a break.

It wasn't a permanent solution and sure enough, I got bored of microwave meals and was excited to cook fresh food more regularly again.

There are many ways to go about reaching your goals. Give yourself some understanding and try and be adaptable to the changes you will go through on your journey 🫶

Boredom eating is a common reason for people not reaching their goals, but have you ever got bored OF eating?One of my c...
24/07/2024

Boredom eating is a common reason for people not reaching their goals, but have you ever got bored OF eating?

One of my clients had a feeling that she couldn't quite put her finger on when I asked her how she felt about her success rate with her nutrition in the past week.

She felt as though she wasn't doing enough, even though she was still keeping up with all the great habits she has built.

She still didn't feel as though she craving anything else or missing any foods in particular.

Her appetite was pretty even, she wasn't any hungrier or lower or energy or anything different.

So I asked: "do you think you're bored?"

Yes!

But just because you are bored does not mean you are lacking discipline or are doing anything wrong, it's a very natural part of the process (especially if you have ADHD).

Let's try and understand that feeling by asking ourselves a few questions:

- Am I bored of the food? If you have been eating the same meals on repeat for a while, try and swap a few out for something new and exciting

- Are you feeling uninspired by food? Picking up a new cookbook or picking a cuisine you don't normally cook to mix things up could also help. (I've been following Mediterranean recipes since the sun has been out.

- Are you bored of the process? Are you bored of meal planning, shopping, prepping cooking and cleaning every week? Maybe you need a week or two of reducing the chore. There are a meal prep services and some balanced ready meals from supermarkets that may provide you with some relief from the repetitive feeling of the process.

If you need some inspo on how to rejuvenate your nutrition plan, drop me a DM!

Are you measuring your progress?How are you measuring your progress?If you aren't, why not?Some people may avoid measuri...
22/07/2024

Are you measuring your progress?
How are you measuring your progress?
If you aren't, why not?
Some people may avoid measuring their progress for fear of not achieving the goals they set out, others may not know what they should be tracking.
If your goal is fat-loss, I always recommend an approach of tracking multiple metrics.
- Scale weight
- Body fat
- Pictures
- Clothes
- Feeling
The scale weight and body fat measurements are still a great tool, but not the be all and end all. You can have weeks where your weight doesn't change, or even have gained but that doesn't always mean you have gained fat.
Pictures tell a thousand words. When you see yourself everyday its hard to really see all the changes. But if you take pictures weekly and you can see the physical changes happening to your body.
Clothes is a great one, although modern clothes sizing is inconsistent, you can really notice when a pair of jeans is a bit looser in places.
How are you feeling? Regular exercise can improve sleep quality, mental health as well as your physical fitness. Do you feel more energised? Less out of breath? Brilliant! Lets celebrate.
If you don't know the best way to track - DM me the word 'progress' for some ideas.

19/07/2024

Are you measuring your progress?

How are you measuring your progress?

If you aren't, why not?

Some people may avoid measuring their progress for fear of not achieving the goals they set out, others may not know what they should be tracking.

If your goal is fat-loss, I always recommend an approach of tracking multiple metrics.

- Scale weight
- Body fat
- Pictures
- Clothes
- Feeling

The scale weight and body fat measurements are still a great tool, but not the be all and end all. You can have weeks where your weight doesn't change, or even have gained but that doesn't always mean you have gained fat.

Pictures tell a thousand words. When you see yourself everyday its hard to really see all the changes. But if you take pictures weekly and you can see the physical changes happening to your body.

Clothes is a great one, although modern clothes sizing is inconsistent, you can really notice when a pair of jeans is a bit looser in places.

How are you feeling? Regular exercise can improve sleep quality, mental health as well as your physical fitness. Do you feel more energised? Less out of breath? Brilliant! Lets celebrate.

If you don't know the best way to track - DM me the word 'progress' for some ideas.

What is your relationship with food like?I know, sorry, loaded question.From a young age we are fed a lot of information...
17/07/2024

What is your relationship with food like?

I know, sorry, loaded question.

From a young age we are fed a lot of information on healthy and unhealthy foods, alongside a lot of fad diet information and supplemental diet products.

This often can lead to a warped vision of a healthy lifestyle and not the best relationship with food.

It is not your fault that diet culture has manipulated the narrative. But how is now affecting your relationship with food?

Are you still on a yo-yo dieting cycle where you restrict all the foods you love for the sake of progress, only to binge?

Are you avoiding your social life for the worry of affecting your progress?

Are you chasing the dopamine of snacking constantly, or boredom eating?

I can guarantee whatever it is you are not alone in feeling it 🫶

Our ethos in the YLG community is balance. You shouldn't need to change everything all at once in your life, deny yourself the things that bring joy and be miserable to make progress and reach your goals.

There will be a solution for you.

How are you scheduling your gym time?Or aren't you booking it in at all?It sounds really simple, but scheduling in the g...
15/07/2024

How are you scheduling your gym time?

Or aren't you booking it in at all?

It sounds really simple, but scheduling in the gym means you are more likely to go.

I know for a fact that when I have an 'open' evening ahead of me I will think of the things I 'need' to do, or 'should' do before the things I want to do. i.e. cooking, cleaning etc.

And once I've thought about all those things I 'need' to do, I immediately feel as though I don't have time for the gym.

So what I do to prioritise exercise and time to myself is make sure it's in my diary, that way it takes the thinking completely out of the equation.

Having it in your diary also forces you think ahead of time and be more organised. I speak on meal planning and prepping often, but starting your week with the lions share of the mental and physical load done in the necessary departments can often make your week run smoother.

There are many solutions to the obstacles you face before getting in the gym consistently. Drop me a DM with the work 'solution' for help!

What is progressive overload?I know the term is thrown about about a lot, but its simply a describing a form of structur...
10/07/2024

What is progressive overload?

I know the term is thrown about about a lot, but its simply a describing a form of structure to your training program that hopefully avoids plateauing, and/or injury.

The idea is to gradually increase the stress you are placing on your muscles, by either increasing the reps or the weights you are using.

So how to you build a strength programme with progressive overload in mind?

Within each exercise set you are doing, the weight should be challenging enough that you can complete the set without compromising your form (and staying controlled), but the last 2-3 reps you start struggle, or it feels really tough.

As you get stronger, you should increase the reps (or the weight). There is no exact measurement for this, but for example you start bicep curling 16KG for 8 reps. As you improve, increase to 10 reps. As you get stronger, you will be able to increase the weight to 18KG and start at 8 reps again.

If you need a more detailed explanation, drop me DM.

Whats on the menu for the week?Meal prep isn't a new phenomenon but its mentioned regularly for a reason. I came across ...
08/07/2024

Whats on the menu for the week?

Meal prep isn't a new phenomenon but its mentioned regularly for a reason. I came across a few problems when I first started meal prepping.

1. The food didn't taste fresh by day 4
2. I was bored of eating the same thing all the time
3. I ran out of ideas on what to prep regularly

So now I approach meal prepping a bit differently.

- Instead of cooking and portioning everything out ahead of time, I'll take care of the most time consuming parts of cooking, e.g. chop the vegetables, trim the chicken, prepare sauces and marinades. (I also have a menu for the week in the kitchen so I can see when I need to defrost chicken, or add marinade etc)

- When I get cravings for specific things, I'll make a note of it and either work it in to the week, or next weeks menu.

- I also only make 2 portions, one for tea time meal and one for lunch time. This way, I don't get bored of eating the same thing for whole week.

- I make sure I have food that I enjoy. This may sound simple, but you can have the best intentions to eat perfectly 'clean' and shop accordingly, but if you're not enjoying what you are eating, it won't last. (I always have small bars of chocolate on hand because I always get a sweet craving in the evening).

You can still reach your goals and enjoy what you are eating at the same time!

If you need any menu ideas drop me a DM saying "I'm hungry" for help!

What I learnt after finishing couch to 5k:I NEVER thought I'd be a runner. I'd tried running sporadically and although I...
05/07/2024

What I learnt after finishing couch to 5k:

I NEVER thought I'd be a runner. I'd tried running sporadically and although I enjoyed it (instant dopamine) I could never go consistently and couldn't see myself making any progress -AND always had awful shin splints.

But after starting couch to 5k, I now run 2 to 3 times per week and find that pretty sustainable, and I've learnt so much in the process.

1. I can do difficult things! Running 5k (or for 30 mins) seemed impossible at the start, but each week I made progress, learnt new techniques got better.

2. Take things at your own pace. Not only does that mean slowing down whilst running but I actually repeated a few weeks here and there if I was struggling to keep up. The programme is set out for 9 weeks, I think it took me closer to 14 weeks to complete and I am so glad I took my time with it!

3. I like variety. I have trained in the gym for years and now its even my job. I love it! But I needed a new challenge. It's provided me a great opportunity to learn more about myself and push myself in different ways.

"It depends"Its a bit of a running joke between me and my clients that my reply to questions 99% of the time is "it depe...
03/07/2024

"It depends"

Its a bit of a running joke between me and my clients that my reply to questions 99% of the time is "it depends" but its true.

There is no one size fits all when it comes to health and fitness and especially making changes in your life.

You are an individual with unique experiences and lifestyle and therefore we need to find what works best for YOU and that will look different to everyone else.

"So where do I start?!"

Get to know yourself!

- I'm going to assume you have tried some form of dietary change in your life. If you stuck to it, what helped stick to it? If you didn't, why didn't this work for you?

- What motivates you? If you are instant gratification type, then focussing on how a workout or going to the gym makes you feel instantly may be better than focussing on the long term aesthetic goals.

- Make notes and ask questions! You're going to constantly learn about yourself and about exercise and health, and your regimes will change as your life changes. Try and be open to learning as much as possible.

DM me the word 'ideas' for help on understanding yourself and how you best operate!

Happy July all ✨Not only is it the start of a new week, but its also the start of a new month and we are officially half...
01/07/2024

Happy July all ✨

Not only is it the start of a new week, but its also the start of a new month and we are officially half way through 2024!

The beginning of things tends to be the easiest time to make changes in your life. So many of us make new years resolutions or say "I'll start on Monday". That might be because a fresh start feels like you can draw a line under your previous 'mistakes'. And this often leads to a cycle of 'starting fresh' every time you 'fail'

But let me offer you an alternative perspective: it is all a part of your journey.

I want you to grab a piece of paper or notebook, and write down the answers to the following:

1. What am I most proud of so far this year?

2. What has been working well for me so far this year?

3. How have I prioritised me?

4. What has not been working for me so far?

5. How can I change the things that have not been working?

This is NOT specific to fitness as well, you can look at your life as a whole.

If you get to question 5 and a struggling with what changes to make on the things that aren't working so well, drop me a DM with the word 'Change' for some ideas 💡

Someone asked me recently what my favourite exercise was.The Romanian deadlift or RDL, is a variation of the traditional...
28/06/2024

Someone asked me recently what my favourite exercise was.

The Romanian deadlift or RDL, is a variation of the traditional deadlift.
I love it because it primarily targets the hamstrings, glutes, and lower back areas. This improves balance, posture and injury prevention.
It improves overall lifting technique with the proper form - and it’s fun to do too.

Let me know your favourite exercise in the comments.

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