Train With Leah

One of the best and most fulfilling moments of my job…

Is seeing a client self correct. Whether it be a postural tweak, a general position change or adjustment to technique. The simple act of them making the correction on their own shows me that they have been paying attention and applying my coaching. They have been able to develop an awareness of their body, a particular movement pattern and muscle group.

As a coach/trainer that is my ultimate aim… to ensure that every client develops enough awareness of their own body, each movement patterns and a good knowledge of exercise ex*****on to successfully complete a given workout/exercise.
So ultimately they are confident enough to workout on their own.

Are you confident enough with your ex*****on…?
If not, contact me and let’s see if we can get you moving well on your own.

Some days can be tough, I get it…

But stop trying to celebrate doing the basics!
Eating well, daily movement, a decent amount of sleep and some mental stimulation is a requirement to being a healthy human.
These things should be part of your daily routine.

And I get it, some days they just don’t happen. And if you’re just starting out then these things may feel like a win…
But your aim is for these things to be the basics, the bare minimum. They are the obligation you make to yourself to be a healthy functioning human.

Everything past this is a win! The extras that you do are what is going to separate you from everyone else.

So think bigger and always aim for more!



**t

A couple of quick changes can make all the difference to how your movements feel.
If we use the basic Table Top position as an example

Leg Position
Knees Over the Hips: with your knees at 90° you should feel your core engage and it should be a slightly challenge to maintain postural control
Extending the Leg: as the legs extend out past 90° the challenge then starts to increase, the further the legs extend the harder your core has to work to maintain correct engagement and postural control
Knees Tucked In: conversely if the knees tuck in towards the torso (past the line of the hips), then you have reduced the challenge entirely and taken most of the work out of the core muscles

Weight Position:
Close to the Knees: with the weight positioned closer to the knees, the load should feel less.
Further Down the Shins: however the further towards the feet you place the weight, the greater the challenge for your core control, postural alignment and also trying to keep the shins parallel to the floor.

With any of these changes your focus is on core engagement and posture.
If the work starts to shift from your core to your thighs and hip or you start to feel your lower back then you need to reduce or reset.

Understanding how some of these simple adjustments can change the intensity of a movement is critical for your control of the exercise.

Try some of the adjustments next time and see what you think.

You’ve got to learn to pivot.

For the most part I choose to workout while Lexi sleeps. It gives me some time to find my own space and to really focus on what I am doing. Also heavy weights and a baby probably don’t go all that well together.

But often it doesn’t always workout that way…

So rather than write off my workout, I adapt and bring her with me. Sometimes I’ll adjust the time frame, location, or workout focus and intensity.
It’s not always ideal but the main thing is that it gets done.

The ability to change and pivot when things don’t always go as planned is essential to continue to move forward.
So learn to adapt and stay focused on your goals!

Why is it always weight loss…?

Seriously, I hear from so many people with whom weight loss is their ultimate goal. And look, I get it. I was a fat kid through college and most of my teens and that was what got me into the gym.

But I continued my pursuit of fitness past that… but not many people do…

Most people create a specific ‘weight loss’ goal. They work their ass off for 8, 10, 12 weeks (whatever it is). They reach their goal… And then they stop!

They taper back on their exercise and no longer pay attention to what they eat. Then 4-6 months later they’re back with the same goal.

Now I am not saying having a specific weight loss goal is bad… I’m just pointing out that there are other ways to measure success, especially when it comes to exercise.

So let’s start changing the cycle… Choose a goal that gears you towards a lifestyle change, where weight loss is the added bonus.

Have a think about your reason why…? What are your goals centered around…? Is that conducive to a healthy and active lifestyle?

When we think about our row patterns, our arm path plays a big role in the desired target muscle, but so does the range of motion (ROM).

A while back I demonstrated how the wider and higher we take our elbows from our torso during a row the more we transition from lats to mid back/upper back and rear delts (not isolate, simply preference).

Now the same thing applies to ROM (for the most part anyway).

When executing a row pattern that biases the lats, the aim is to bring the elbow back in line with the torso and rib cage. Creating the feeling of the lats wrapping and drawing around behind you.

Where a row that biases more of the mid back/upper back and rear delts, the elbow wants to come back past the line of the torso and rib cage. Creating more “shoulder blade squeeze”.

In both cases upper body posture is essential to the basic set and control of the movement pattern, so check the shoulders aren’t rounding in or lifting up towards the neck.

Something to think about and implement when you are next training your upper body pull patterns.

Giving up is the easiest thing you will ever do…

Staying committed and staying consistent is often the hardest part of building towards your goals.

When things get hard, mentally and physically the easiest thing you can do is give up, or quit, or say you’ll come back to it tomorrow or do it another time.
By taking the easy way out, by instantly relieving that stress or pressure you're taking away from your own discipline and confidence.

If you do that enough over time, you will all of a sudden have taught yourself to give up when s**t gets tough.

Become a stronger person by refusing to give up, no matter the circumstances, no matter how big or small the task or goal, no matter whether it is work related or personal, whether it is fitness, family or finance related….

The minute you give up, you’ve lost!

If you're new to the gym and a little unsure of the lingo, here is a quick run down of a couple of the basic training styles you might come across.

➡️ AMRAP = As Many Rounds As Possible.
The aim here is to complete as many rounds of a given group of exercises as possible in the given time frame.
➡️ TABATA
Is generally 8 blocks of work, broken down into 20s on and 10s off
➡️ EMOM = Every Minute On the Minute
The aim here is to complete your given number of reps (sometimes spread between different exercises) within a 60s time frame. The quicker you finish the more rest you get before the next round of 60s starts again.

All of the styles are designed for high intensity interval workouts. They should be uncomfortably challenging (to say the least). But equally as rewarding once you’ve finished.

For so long we have been taught to set goals that are small, measurable and obtainable…?

Now why the f*** would you get a goal you know you can achieve…

DREAM BIG BABY!
Visualize the end result. Break it down into daily, weekly and monthly tasks and get that sh*t done!




**tdone

It’s so easy to come up with a reason not to workout…

I’m tried
I’m sore
I’m its raining
I did a good session yesterday
I don’t have time

The list is endless and I’ve heard them all…

The best bit of advice I can give… Is to do it anyway.

We’re all tired and sore!
You can always put on a rain coat!
Yesterday’s efforts don’t make up for today’s excuses!
Make time!

Don’t let your excuses define your actions!

As much as I know and understand about the female body. It still absolutely blows my mind what it is actually capable of doing…

The fact we can grow and then sustain our beautiful babies is the most amazing thing.

I took my body for granted before having Lexi. Which has made my appreciation for it now that much greater!

To all the mothers, yet to be mothers, no longer mothers, cant be mothers, adapted mothers, mothers of mothers - our bodies are amazing no matter what!

Doming and Coning are both common core dysfunctions, present in both males and females.

They are both visually noticeable and can be used as a great feedback tool to help you better understand where you need to focus your training/correction efforts.

Coning is the mismanagement of intra-abdominal pressure or weakness of the midline connective tissue (linea alba). Visible as long protrusion running down the midline of the abdominals.

Doming is often caused by overactive obliques. Where the obliques dominate and tend to push the re**us forward, creating that ‘dome’ shape (often described as a loaf of bread).

Both show incorrect activation of the inner core unit and therefore poorly managed intra-abdominal pressure that requires attention.

Have you ever noticed Doming or Coning while completing your workouts (these aren’t just present during core exercises)...?

Note: Coning can lead to an increased risk of injury based diastasis recti.
Doming is often common postpartum and can slow the healing of diastasis recti.

You are your own worst enemy.

Most people don’t spend enough time in the process… doing the basics for long enough to get the results they are chasing.
Regular exercises, sticking to marcos, finishing rehab exercises or completing the tasks they set themselves for each day.

The mentality should be around creating good, consistent habits with your diet and lifestyle.
Opposed to “rewarding or indulging” after a good effort.

Stick to your guns folks!

She’s Done!

Over the weekend, I finally finished 75 Hard! After having to restart on day 65, I have been on this round for 140 days… That’s more than 280 workouts, 1,400 pages read, 530 liters of water consumed, all with no alcohol, “cheat meals,” or sugar and processed foods in my diet.

What can I tell you about the experience… It sucked! Which is essentially what it is designed to do. The whole program is geared around creating mental toughness and discipline.

But this time around felt different. In the past, when I have completed the program, I am left with a sense of purpose, real drive, and motivation to do more. Because the program teaches you time management, you can really use that to streamline toward your goals. But this time, especially after having to restart, I just couldn’t find a ‘win’. I couldn’t generate any momentum. Every day was an uphill slog. I got sick twice, Lexi got sick, I started back at work, my business took a new turn with some big developments and changes happening, all on top of everyday life.
Most days I felt like I was going backward. I can probably count on one hand, over the last 140 days, how many times I was able to complete all the things I set out to achieve in a day… which is demoralizing. Some days I was sitting outside on the bike at 10.30 pm in the rain, getting my outdoor workout in. Other days I’d get to 5 pm in the afternoon and have only drunk 1 liter of water…

Adding a child to the mix was a real spanner in the works for me this round. I got a new appreciation for time! And how much you have to value it, otherwise it becomes so easy to miss little opportunities to move forward.

But what I’ve come to realize is that even though I don't have the same buzz coming off this round of 75 Hard, it has been the biggest builder of my mental toughness, my grit, determination, and discipline. Because despite everything, I never stopped! I lost more days than I won, but I kept going. I didn't deviate or pull back. I didn’t skip a workout or miss a page (or a progress picture).
I worked at it every day, regardless of the circumstances, and I couldn’t be more proud of myself.

I am so impressed with Sam! His shift from group fitness to the weights room has provided his fitness and lifestyle journey with some great new challenges.
His dedication and consistency is creating amazing results.

“I really enjoy having Leah as my trainer, her programmes are always considered, varied, and challenging which has been great for helping me to stay focused and enthusiastic about my training. I have been able to achieve some great fitness milestones with her support. Leah is not only a top trainer but a top person who I recommend to anyone looking to improve their fitness and wellbeing”.

Sam

Come along and join my evening group fitness classes this week:

🔶 Tuesday 1st August @ 6pm
🔶 Thursday 3rd August @ 5pm

Each session lasts 45 minutes, packed with strength, core, and cardio exercises to get you in top shape 💪

Just a couple of spaces left, so don’t miss out!

Only $15 per class. It's time to invest in your health and fitness.

Message me for the booking link!

Hey Fitness Enthusiasts! I’ve got some exciting news…

Small group training classes start next week from my home based gym in Matakatia. Class numbers are limited and I only have a few spaces left for next week:

🔶 Tuesday 1st August
• Morning 6.30am
• Evening 6.00pm

🔶 Thursday 3rd August
• Morning 6.30am
• Evening 5.00pm

Sessions will be 45-50mins. You can expect a blend of strength training, core conditioning and little sprinkle of cardio to leave you feeling accomplished and energised!

Every workout can be tailored to any fitness level, as I am there to help and support your fitness journey.

$15 per class - paid in advance

For more information or to book your space, send me a DM and I’ll send you a booking link.

Let’s crush some fitness goals 💪👊

See you all next week!

P.S. doggo cuddles optional for an added dopamine hit!

Conscious to Subconscious

When we break down training of the Inner Core muscles: Diaphragm, Pelvic Floor and TVA the aim is to build strength and awareness independently.

Once each of these muscles is functioning well and is strong on their own, we can work on integrating them with our breath and then other movements.

But overall, the aim is to get to the point where all of the conscious training and engagement will over time lead to subconscious actions.

Imagine re-training a bad habit… It is all about repetitions, until you no longer have to think about what it is that you are doing.

Slow and steady wins the race 🐢

It’s really not that hard!

Eat a variety of fresh, in season food to help fuel a healthy body.

Regular exercise (resistance training should be a priority) will create a strong/healthy body.

Reading something educational daily will help to craft a strong mind.

Your body and your mind should be your main priority… Start looking after them!

When we squat or lunge we want to ensure our knees travel inline with our toes to ensure correct movement control and muscle engagement.

When the knees collapse inwards it can be a sign of poor glute activation or a tightness through the inner thighs.

If the knees push out too far, the inner thighs could be weak or the glutes too dominant (unlikely).

Play around with the weight distribution through the feet to help make some corrections.
➡️ A little more weight through the balls of the feet can help bring the knees in a little
➡️ Shifting the weight slightly to the outer edges of the feet can help bring the knees out.

Or you can make the conscious and intentional adjustment while using the mirror and movement feel as a guide.

Discipline > Motivation

To me it will always be this way!

To have discipline ensures things get done regardless of how motivated I feel!

And I treat discipline like a skill. It is something that I build and develop.
The more I practice discipline, the more disciplined I become.

That’s why I have cold showers, exercise in the rain and get up at 5am everyday - these little things help me to cultivate discipline.

Getting back into training postpartum was hard!

Aside from the balancing act of finding time…

Everything was physically hard!
I felt weak and slow, things didn’t feel the same - movements that were once so familiar, felt foreign.
My easy jog loop around the block felt like a marathon. And I was sore for days after a workout.

But I knew to improve I had to keep going. To keep trying, to keep adapting, to continue to work back towards my old physical self.
It was never about the way my body looked, it was always about function and performance.
Could I get back to my usual training volume, could I get back lifting to the same, to running the same, to things feeling the same…?

At ten months postpartum I’m close!
Every workout, everyday is better than before and that is what I continue to strive for!

Adding resistance/weight is the most common form of creating overload to challenge your movement patterns.
But when should you do it…?

If you’re completing a basic 3x set of 10-12 reps, then you are looking for a weight that creates enough fatigue by the end of the last set that you are struggling to get rep 10 - 11reps.
Of course this is totally subjective on your effort and the way your programme is structured based on your goals.
(Note: sometimes your aim should be to finish with extra reps in the tank).

But if you are completing 3x sets of 10-12 reps and your stopping on rep 12 with 3-5+ reps in the tank on your last set, then your weight is too light.
Providing your form is good, then it would be a perfect opportunity to increase resistance.