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MIMI.WO

FITNESS, MINDSET & NUTRITION

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FITNESS & MINDSET

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Limited time, confidence and a busy gym . Landmine training requires little space, equipment and once you set up you can do an entire workout. . I started weight training by taking a few dumbbells and finding a corner in the gym. It’s a great option if you are not confident yet in setting up lot’s of equipment. I also like landmine training for accessory work. Love it for clients that train at peak hours. We save so much time this way. . Here’s a full body workout you can perform. 10 Reps of each exercise 3 rounds per tri set. . Landmine Squats x 10 -Landmine Rows x 10 -Landmine Kneeling Single Arm Press x 10 - Rest 2 mins - Repeat . You can add weights to the end of the barbell to progress each week and some exercises will require heavier weight than others. . Check my saved stories as I will add more cuits there to make a full workout!
The next photo was just before the restrict and binge phase that took over my life for a good year. . At the time I really had very little education around nutrition. All I knew was that I *needed* to be skinny and the way to do that was to eat less and to eat “clean”. . Eating less and eating clean was sooo hard though. I was always hungry, I couldn’t stay away from “junk” for more than 5 days. This turned into a cycle of binging at the weekends and eating clean in the week. The worse the binges got the harder I would restrict myself in the week making the cycle even harder to break. . Learning about nutrition, macros and understanding there are no “bad” foods gave me flexibility and freedom with my food choices. This gradually helped stop  the binge restrict cycle. . Knowledge is power and the more you understand macronutrients the more freedom you will have with your food choices and the less anxiety food will give you. . Although it sounds simple it requires a lot of up front effort. This is however required of any new habit and although it might take up a lot of time initially it will set you up for life and you will never participate in a fad diet every again. . I guess for me now I have been super lean, I followed my macros for years and I know what it takes for me to maintain that physique. I can safely say now that I don’t wish to look like that again as I was no happier than I am now. I have found my balance where I am happy with the lifestyle I live and I feel confident in my skin and isn’t that what it’s really all about?
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One of my favourite exercises. The Hip Thrust! . Ok so we all know the main aesthetic benefit of this exercise! Aside from that, there are many other reasons this is one of my favourite exercises. . Unlike a squat or a deadlift It’s an easy movement pattern to learn and even if your form isn’t perfect, you're not so likely to injure yourself. This makes it perfect for beginners as it’s easy to make strength gains as you don’t have to spend so much time working on form. Plus you will generally be able to Hip Thrust more than you can squat which I find is super motivating too! . It’s a compound exercise which means it works multiple muscle groups meaning you getting a lot of bang for your buck. If you’re time is limited in the gym you want to prioritise exercises that use a lot of muscles and if needed sacrifice the exercises that only work one muscle group at a time. . You can add weight to this movement pattern and it is especially good when you can do them with a barbell as it allows you to lift more weight thus making big gainzzz. . As most of us spend the day in front of a computer and sitting down it’s common for our glutes to become lazy and weak. A lot of people are “quad dominant’ finding it hard to engage their glutes. . If this is you and you finding your quads take over in a barbell hip thrust you can try doing a glute bridge from the floor as on slide two. This tends to help eliminate some quad use. You can still do this movement with a Barbell too. . Failing that you can try elevating your feet onto a box. This has without fail got clients feeling their glutes. If this is you then try sets of 20-30 for a couple of weeks and then move on to a glute bridge. . Try using a band. A band will create tension in your glutes which can be hard to produce, especially when you are new to these movement patterns. . Absolute lols at my voice over. I sound like I have terrible news! Next time I will try and sound slightly more enthusiastic!`
Breakfasts that fill you up and will mean you eat less throughout the day. . Do you find  it hard to control your appetite and find yourself ravenous by the mid morning? A higher protein breakfast can help control your appetite significantly. . I haven’t been on top of this as much as I should be recently and I have noticed that I tend to eat more in the day times if I don’t have  a high protein breakfast. It’s such an underrated and simple change you can make tomorrow. . Try it and see for yourself. . Toast and Protein Coffee. Sometimes you just want toast which is absolutely fine but if it’s not keeping you full then why not try having a protein shake with it? Mix chocolate protein with your coffee and make yourself a protein mocha or a vanilla latte! Cal:462 P:30 C:44 F:17 Fiber 7 . SKYR & Frozen Berries. This also makes a great snack as it’s basically frozen yogurt. Wizz together in a blender and top with something sweet. I sometimes have a slice of toast with it if it’s doubling up as my pre workout meal. The added carbs help strength and energy in your workouts. Cals:230 P: 22 C:35 F:1 Fiber: 3g . Proats. One sachet of quakers oats with a scoop of chocolate protein powder & a banana. Mix all together with more water than you would usually require and Bob's your uncle. You can also do the same with Vanilla protein powder and berries. I prefer vegan protein powders as I find them easier to digest and I like the thicker consistency. Cals: 279 P:29g C:37g  F:4g Fiber: 6g . Weetabix with Protein Milk and Banana. Use the protein Weetabix as every little can count especially if you’re not eating meat. Crush up the Weetabix and mix the protein powder with water separately. You can also mix it with some kind of milk if you want the extra calories or if you simply prefer the flavour.  Cal:364 P:32g C:52g F:3g Fiber:9g
Wanting to make changes to your body is not an issue. Your happiness being dependant on those changes are the issue. . The latest recent trend in the health & fitness space is “anti-diet’ and although I agree with a lot of the principles it’s turned into another diet cult in itself. . Everyone has their own reasons why they want to make changes to their body and I don’t believe it has to come from a negative place or from a place of self hate. . We should always be grateful and thankful for what we have but there’s nothing wrong with aspiring to make changes. . Getting a promotion at work doesn’t mean that you hate where you are now. It’s essentially the same job but with different priorities. . Keep your bullshit filter on high, check yourself when you are exposed to unrealistic expectations, think long term and don’t give your money to bulshit scam artists that tell you that a tea will give you the “body of your dreams” . Don’t feel bad for having aesthetic goals, just know that happiness will not come as a result of reaching them. . You do you! Image and body confidence is not connected to a certain body image, type or weight. Making changes to your body takes time so you better enjoy the ride.
BIG UP YOURSELF QUEEN E! . Me and Queen E have been working together for the last 3.5 half months and this is the result of her hard work and determination. How did she do it? . There are 2 separate things happening here. She has lost fat and she has gained muscle. The fat loss we focused on outside of the gym through her nutrition and lifestyle changes. For the muscle building (AKA “toning”) we focused on the gym with an emphasis on getting stronger over time. People often spend too much time focusing on losing fat when building some muscles will make so much more difference to the way your physique looks. If it wasn’t for lifting weights these pictures would look very different. . We trained together 2 x per week and I asked her to try and up her step count where possible. 2 hours per week at the gym, no additional cardio. Just a sensible weight training programme with a lot of barbell compound moves. We perfected her form and I tracked all her workouts every session ensuring she was getting stronger over time. On our very first session she was pressing 20kg on the leg press and on our last day before her holiday she deadlift 80kg!! . The nutrition side of things was actually very simple. We increased her protein helping her feel full, we increased her fibre intake with veggies. I suggest that to start with your vegetable portion should be twice the size of your carbs. She also started meal prepping which she found made it easier to eat healthier when she was busy. . The thing that made the biggest difference was that she really put in the work. She was not only studying for her masters degree, working and looking after a small child but she also smashed her fitness goals out of the park. She turned up to every session and gave 100% every time. She searched for new higher protein foods, she took the time to meal prep, she took all the advice I gave her and ran with it. . She trusted me to take the slow road and to do things properly. I told her if she did it properly this time she would never have to do it again. When you are in the process 3 months seems like a long time but the slow road is worth it in the end 💪
I wish I could give all women in the gym the confidence of a mediocre man in the gym. It would go such a long way. . The first time I set foot in a gym I was so intimidated I ran for 10 mins on the treadmill, thought I was going to die, left the gym and cried. . Gyms are intimidating places, especially for women. Men have this natural “fake it until I make it” attitude which we could all do with a bit more of. . Even now when I go to a new gym I have to take a few breaths, scout my surroundings before trying to wing some kind of workout. In Germany I was so scared someone would try and talk to me that I wore a cap and kept my head down! . Here are a few reasons to not feel intimidated and to own the gym floor. . 95% of people are winging it just like you. . 95% of people are not arseholes and want to see you succeed. Gyms are places where people go to better themselves and who’s not supportive of that? . Everyone started somewhere. Gym training isn’t something any of us learnt at school so for sure everyone remembers when they first started training and if they say they weren’t at all self conscious then I don’t believe them. . Get a programme to follow and spend the first week figuring it out. It doesn’t have to be a great workout. By week 4 you will be a pro. . If you don’t like an exercise then don’t do it. Replace it with something you are more comfortable with. If you change a B stance squat for a goblet squat it’s all going to be OK. Your progress won’t be compromised. . Ask for help. A coach will show you correct form, how to programme, how to navigate the gym floor. They will set you up with a great foundation for you to run with.

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