OPTIMISED - The 12 Week Fitness & Life Coaching Program For women After having worked with clients 1-1 for the last 8 years I’m VERY excited to finally be launching my very first small group Fitness & Life Coaching program which runs for 12 weeks and starts September 18th. To sign up or if you want to know more about it then simply send me a message on here ✨ You can also press the link in my bio if you want to book in a Free Discovery Call directly via my calendar, read more about the program or check out what my clients have to say about their coaching experience so far :) Applications close September 5th and there’s only 8 spaces available (the 50% offer will only be available this time around!) so it’s good to act fast if you or anyone you know are interested ❕ #optimiseyourlife #fitnessANDlifecoaching #1-1 #smallgroupcoaching #highaccountability #adaptedtoYOURneeds

It’s actually crazy how much the self limiting beliefs we have about ourselves hold us back and prevents us from actually living life to the fullest 💔 For me it’s been everything from thinking “I can’t walk around without make up because my blonde features are so fair and makes me look so young.. I won’t be considered pretty or be taken seriously” to thinking “I’ve always been scared of challenges and been rather clumsy growing up so I’ll never be able to find the courage or be able to get good at swimming, balancing, jumping, running, cycling etc” The list was long. But these are all false stories I believed to be true due to certain experiences in my life growing up. The truth is, we can all change our limiting beliefs and replace them with believes that help us grow, accomplish and LIVE life the way we deep down desire 🙌🏼 For me, this is a life full of adventure where I DO get to test what my mind and body can take on 💪🏼 What self limiting beliefs are holding you back? #breaking #selflimitingbeliefs #livelifetothefullest #selfacceptance #selfempowerment #selfdevelopment #selfbelief #itsoktosuckatthings #allowyourselftotry

Not sure how to warm up before a workout ? Save this video and follow along with this full body warm up flow! 👇🏼 I tend to do about 10 reps or so of each movement and it usually takes me 5 minutes! 1. Arm circles 2. Overhead reaches 3. Torso twists 4. Hamstring sweeps 5. Walkout to cobra 6. Downward dog ankle taps 7. Worlds greatest stretch 8. Dynamic Calf Stretch 9. Cat and cow 10. T-spine rotation 11. Adductor rockers 12. Front lunge with side reach 13. Dynamic Ankle stretch 14. Prone snow angels 15. Dynamic Scorpion Save and Tag anyone who you think might find this helpful :) #fullbody #warmup #followalong #injuryprevention #feelyourbest

NO MORE LOWER BACK PAIN? While stretching is essential for improving flexibility, it will have little to no effect on a common cause of soft tissue (muscle) dysfunction and pain – adhesions. Here are 2 main benefits to self-myofascial release using a massage ball: 1. It applies direct pressure to the site of the trigger point/adhesion, and allows for deeper penetration which in turn allows the muscle to breakdown and remodel in a similar way to the effects of sports massage (compared to a foam roller which covers a more broader area) 2. It helps your muscles to lengthen and relax and therefore reduces potential pain and improves body mechanics (and performance) 3. It helps flush out waste products/toxins and promotes healing by driving back new oxygenised blood to the painful area. So in simple terms it helps: * Relieve muscular aches and pains * Improve muscle healing * Increase range of movement Here I’m showing you how you can use a massage ball in your glutes to specifically improve hip mobility and take pressure off your lower back. This in turn can help get reduce chronic hip and lower back pain caused by gluteus medius trigger points 👌🏼 I honestly bring this ball with me no matter where I travel! The size is perfect for glutes and hips and it’s such an accessible and cost-effective alternative to hands-on massage treatments and can be performed almost anywhere and anytime! Last note: Please know that in order get rid of pain completely, releasing and stretching Is Not Enough! You need to STRENGTHEN surrounding muscles that are weak since their weakness is what is causing you to become tight to begin with, which is then causing you the pain. Don’t put your health and well-being last on the priority list and walk around with pain as a consequence! Invest in yourself and so you can feel good 🙂👍🏼 *Please note that the video has been sped up!* #recovery #painprevention #selfmassage #lowerbackpain #hippain #release #softtissuerelease #glutes #selfcare #happybodyhappymind

A limiting belief is a state of mind or belief about yourself that restricts you in some way. We all experience limiting beliefs, but learning how to identify them can help us change this. For the majority of my life I’ve hated running mainly because I felt I was bad at it and there wouldn’t be a way I would ever get better, let alone enjoy it. Now it’s one of my favourite ways to exercise. Our beliefs are not set in stone. They’re just a fabrication from our past experiences but they don’t define who we are. With this in mind we can break the beliefs that don’t serve us. It starts with taking small steps and gradually building new evidence to reshape how we view ourselves. This shift doesn’t happen overnight but intentionally working on it is so worth it. Are you currently being held back by any of your beliefs? #buildyourselfup #mindset #fitness #selfgrowth #mentalwellbeing #performancebasedtraining #onlinecoach #breakdown #selflimitingbeliefs

After injuring my left ankle in Bali 3 1/2 years ago I picked up some serious leg imbalance and as a result I developed poor biomechanics and eventually a hip injury. After going to numerous physios and never getting better I decided to take my rehab in my own hands and I started to educate myself within the sports therapy and sports massage field. Cutting a very long story short, what has been evident in my recovery to what has turned out to be a labral tear, has been that STRETCHING IS NOT THE WAY FORWARD. STRENGTHENING is. Because if a muscle is constantly TIGHT it’s 9/10 times WEAK. And for as long as you Don’t work on stability and strength it’ll continue to be tight no matter how much you stretch. Many of the common hip injuries such as a labral tear, osteoarthritis, trochanteric bursitis or femoracetabular impingment (FAI) can be the result of excessive movement or laxity in and around the hip joint. At the same time, research has shown that when we have pain in a joint, the muscles that are meant to stabilise that joint often stop working properly, switching on too late or atrophy (“waste away”). So, because these muscles play such an important role in stability we need to make sure they’re strong and functioning well. Ideally BEFORE hip problems occur.. (Prehab) Because the many of the hip stabilisers are quite small and deep, it’s important to be doing exercises that truly target these muscles properly. Only once you are able to recruit and switch on these deep muscles well should you look to move on to more functional exercises that recruit larger muscle groups too. Here are a few of my favorite hip stabilisers targeting both adductors, hip flexors, deep core, gluteals, hip rotator muscles, ankles and calves (YES they play a big role here too). If these exercises are too advanced one can always regress and work ISOmetricly (static holds etc) before moving forward to dynamic movements. Recommended to be doing about 3 times per week roughly 2x12-14 reps per exercise/side. If you found this helpful then SAVE the post and try it out 👍🏼 #rehab #prehab #hippain #hipinjury #injuryprevention #sportstherapy #movegoodfeelgood

It’s always such a fascinating sensation you feel when you sit by a lake in the woods and just take a moment to Pause. A reminder of just how much we live life 10 steps ahead each and every single day and how much I, personally, usually struggle to allow myself to experience real Rest and Disconnect from the rush of it all. Here however, I can 🙌🏼 Grateful for a weekend in the Homeland woods helping me feel rested and recharged 🫶🏼 Highly recommend taking at least a full 48h off work and socials as and when you can. Definitely something I want to prioritise more.

One from the @levls.app 5km Run Program with @louiseec 💪 A. 3 sets Every 2:30 complete both: - Bench Press x 8 reps - Banded Pull Ups x 8 reps B. 3 sets Every 2:30 complete both: - DB Arnold Press x 8 reps - DB Bent Over Row x 8 reps C. 5 Rounds - Lying Leg Raise x 12 reps - Deadbug x 12 reps D. Tempo Run - 5min Easy - 6km @ 4:55-5:10 (sub 23:30 goal) - 5min Easy Got to cover the foundational movement patterns at least once a week even if the goal is running. #trainwithpurpose #trainwithlevls

One chapter ends, another one begins 🥲💙 For a long while now I’ve not known what to say or at least where to start when it comes to posting some life updates on my profile feed. But today I wanted to say this 👇🏼 I am immensely grateful to have had the privilege to have had The Most Amazing group of clients in the last few years and this last year has just topped them all. I miss these guys already but very happy that I get to continue to coach and guide many of them remotely 🙌🏼 Want to get coached yourself or know someone who might be in need of some help? I’m now opening up another 10 online coaching spots this July/August at a DISCOUNTED rate before I launch a brand new coaching project in September 👀🥰 so if anyone’s in need of some guidance with their Nutrition, Training, Mindset or ALL OF IT then DM me “interested” and I’ll arrange a consultation call with you 💪🏼

Obviously I went out way faster than we agreed upon. And sent Lou straight into the pain cave… Where she remained for over an hour. We beat our target though so it was definitely the correct strategy 💁‍♂️😂 1:05:19 for almost a 2min PB. Immensely proud and grateful of @louiseec as always ❤️ Sub 1:05 next time and a crack at Individual is brewing. Great event from HYROX. Definitely give it a go if you haven’t already. Already buzzing for the next one. Trained by @levls.app. #hyrox #pb #levls

Ok last little mashup of Bali, 3/3 …and still lots of places, experiences, foods & people missing from my camera because I was too busy living life with my 🫶🏼 Love all that this trip brought us though and very excited to see if 2023 might lead us on to a new adventure 👀 #whereitallstartedreally #happyplace #newplansinthemaking

Bali 2/3 part was spent in Ubud and consisted of training, yoga, sound healing, mountain sunrise hike, monkey forest visit, more training and @levls.app workshop, massage and some more sun and chill ✌🏼 I think the last part (3/3) when I had finally recovered from Bali belly was my fave so gonna have to share that one too once I’ve landed back in the UK as we’re about to take off from Bali soil right this second 🥲😢 #notreadytoleave #manyconvosaboutmovinghere #letsseewhatthefuturebrings