Here’s the thing.
That stuck spot you’re in...
I’ve been there, done that, lived it, came through it. • Restrictive diet
• Extreme training regiment
• Wrecked my metabolism
• Lost any social life I had
• Gained intense anxiety at times
And overall, tore my body apart for a dream that was hurting me and would never come true.
So I stopped and started searching for MY way.
I took classes, certifications, read articles and studies, talked with family, friends and specialists who do different things, did the testing and results on myself and came to this conclusion:
Everything out there is true.
Each person is different and it just depends on that specific person to create their ideal life.
If they believe it will work, then it will.
And that’s what I help you with in my Beginning Program.
100% working with you to create YOUR life, not follow or do the life I live.
If you want to travel, cook for the day, wear pink, wear grey-on-grey, compete, wear sweats, lift heavy, meal prep, go on hikes, or eat out, I’ll support you and help you create the best lifestyle for that.
My goal is for you to realize how much power and knowledge you possess without needing anyone else to tell you what to do or question yourself.
And one thing I promise, it will be in less than half the time it took me to get here.
Imagine being at a whole new level in 4 months.
Imagine STARTING 2019 better than ever before.
Are you ready to claim your year?
🔊sound on for commentary🔊
This is, what I would consider, a staple chest and back workout💪🔥
In the commentary I cover:
-Sets x Reps
If you like this style of content please double-tap❤❤ so I know to keep doing it 🙌
This workout only took me 45 min (I snuck in some bicep and shoulder exercises for extra credit 😏 -not shown here). Point being, get in..do work..get out🙃
💖🌟 WANT THESE RESULTS? Then keep reading, because the next 6 WEEK FEMALE ONLY COURSE at Swann Fitness starts on the 29th OCTOBER in Failsworth, Manchester 📍includes the following⬇️
• 2x sessions a week focusing on weights and HIIT for both FAT BURNING and TONING qualities! Sessions are Monday and Friday from 6pm - 7pm
• You will get a FREE NUTRITION GUIDE based on your individual calorie and macro needs to help you get the BEST RESULTS! • I will monitor your progress throughout!
• Discount to the famous Saturday booty class! 🍑🔥
💖🌟 interested? Then message me or @louiseswannfitness to join the girls above on the road to CHRISTMAS PARTY LITTLE BLACK DRESSES 🔥😂😜😈💃🏽
Sunday is a day to reflect, plan and start anew!!! If you have been struggling with getting started on a weight loss plan here are some easy tips to consider when planning for your week. * Eat at least 4-5 servings of vegetables and 1-2 servings of fruits daily.
* Replace refined grains with whole grains.
* Use modest amounts of healthy fats, such as olive oil, vegetable oils, avocados, nuts, and nut butters. * Cut back on sugar.
* Choose low-fat dairy products and lean meat and poultry.
* Get active, stay active. While you can lose weight without exercise, regular physical activity plus calorie restriction can help give you the weight-loss edge. Exercise can help burn off the excess calories you can't cut through diet alone.
Try these tips this week and let me know if it was helpful.😊
If you need help getting focussed and staying focussed click the link in my bio 👆🏻and let’s chat!!
Something that came up for me yesterday is that I have a fear of shining too bright. I realize that it’s keeping me stuck. That I have a tendency to commiserate or downplay things in my life when I really want to beam.. 💫
The deep digging aka- self awareness is the work that we often push aside thinking we’re ‘fine’ and don’t really need it. It’s the most important part wouldn’t you agree?
To really see ourselves fully? To notice what keeps coming up for us...
How do we react when we’re anxious? How do we act in the presence of others?
To *see* our insecurities and fears and feel them in our bodies.
So many of the women come to me wanting to lose 10 pounds and their work is really digging into what is keeping them stuck and moving past it. We need accountability, support, someone else seeing us, and the opportunity to verbalize and process what’s coming up.
I’m attending an entrepreneurial conference out on by this incredible light @angieleeshow and I’ve been blessed to see so many female powerhouses rock the stage and share the things that are tough for them. None of us are without challenges.. so many things come and go and come up again..
What is keeping you stuck?
Are you tired of putting your fitness goals off?
Weeks keep passing and you've done nothing to start! 😕
Frustrated with yourself and don't know why you can't just get into action?🤷🏼♀️ Here’s the reality:
You’re busy! Life is demanding your attention, in a million different directions, I’m sure. And most people just don’t know how to hold themselves accountable.
Making yourself and your goals a priority seems impossible when there are so many others things to focus on.
This is why I do what I do. 🙋🏼♀️To be your accountability buddy, to give you a time and place to train, to show you how to effectively reach your goals. So that you can enjoy life and not feel guilty.
I’m looking for 3 women who are ready to get in shape for this holiday season and beyond. If you’ve been thinking about trying something new to get your strength, health, and nutrition on track shoot me an email and let’s get started!!!!🔥💪🏻💥🌟
What is the difference between anaerobic vs. aerobic exercises? 🤷🏼♀️🤷🏼♂️
ANAEROBIC EXERCISE 🏋🏼♀️
1️⃣Relies on the carbohydrates stored in your muscles
2️⃣ Used during short, high intensity workouts, such as sprinting
3️⃣Generally, does not help you lose fat it does help you burn carbs VERY quickly
AEROBIC EXERCISE 🤸🏼♀️
1️⃣ Utilizes oxygen in your body to break down fat as a fuel source
2️⃣ Used during long, low intensity exercises, such as long distance running
3️⃣Helps to lose fat fast than anaerobic exercises, but it takes a long time
*Each system in our bodies work in different ways and at different % *To find the right workout plan for you requires process of elimination 🙅🏼♀️
*Most likely a combination of anaerobic/aerobic exercises 🧘🏼♀️
*Such workout plans include: strength/weight training, aerobic training, circuit training (HIIT) etc. 🏃🏼♀️
My workout was not perfect, but I gave it everything I had and I AM PROUD OF ME!
This shirt DEFINITELY makes me want to work harder because I hate the way I look in it lol (that's why I wore it).
I used to have every (and I mean EVERY) excuse to miss a workout. I got in my own head about not being good enough.
I compared myself to other girls and gave up because I could never (aka currently didn't) look like them, or because eating healthy was too hard or I didn't have the time. I tried to impress my husband with my new health kick and it became about impressing him which led to fights and disappointment.
I would give up on every workout program or new diet quicker than any person you ever met. I simply didn't believe I could do it, so I didn't try.
Y'all, today marks 60 DAYS of success for this gal! 60 days of not missing a single workout. 60 days of eating reasonably healthy (still love my friday night pizza and occasional chic-fil-a). 60 days of JUST DOING IT even when I didn't feel like it, when I was tired, when I was sore, when I was busy.
I made time for me because, girl, I AM IMPORTANT!
I said I HAVE HAD ENOUGH of staring over. I can feel a difference in my muscles, in my overall well being, in my confidence, in my level of happiness, and in my self esteem. I am proving to myself that I can do this.
Does this sound familiar to you? Are these the broken records that keep playing in your life?
This isn't the kind of thing you do by yourself though. You do it with a group of girls JUST LIKE YOU working together to better themselves. You work with a mentor to guide you and help you navigate the path. You don't beat yourself up when you mess up, you just keep going. Are you ready for something different?
GIRL, I can help you get there! Leave your favorite emoji in the comments or send me a DM. 💜
7 days to go until Sweat Social Festival babes!! We have such a fun day planned for you all including:
- workouts with @dancebarrebrisbane @scienceoffitness @fitstop_australia @bendandfly @thatpilatespassion @hiit_geebung - Super luxe VIP area with braids and make up by @beautifullywellbox , massage by @healthplace , bottomless kombucha by @thebuchaofbyron and grazing platter by @therawballer - FREE @halotopau - Wellness Markets featuring @vivralifestyle @movementmecca @beautifullywellbox @tatty_superfoods @aura_eve @cheekypokebar - FREE InBody scans by @fitstop_australia - Hourly prizes and giveawYs by @dancebarrebrisbane @hiit_geebung @youfoodz @solcleanse @fitstop_australia @thatpilatespassion @sportlemoda @brisbane_antiwrinkle_studios @ourhousefitness - FREE booty building workshops by @aura_eve - Beats by @harryfoxaus - Good times by our MC @everythingbyerin_
We CANT WAIT BABES! Don’t miss out on your fav workout, link in bio to BOOK your tickets!😍
Confidence level=selfie with no filter.
I don’t wear make up or do my hair very often anymore. As a matter of fact, as weird as it may sound, I feel more comfortable with my hair in a messy ponytail and no make up at all (which is why most of my pics are like that).
I’m not sure if that’s something that has just come with being in my 50’s and being comfortable in my own skin or that I’m just not concerned with anyone else’s opinion anymore...Or maybe it’s both.
Either way, I’m cool with who I am. I’m cool with what I look like and what I do. I’m cool with my beliefs and my opinions and I’m cool if you don’t agree. I’m cool with having some wrinkles and stories to tell on my face and body. I’m cool with my chosen lifestyle and wanting to grow older healthy, strong and above and beyond what is considered “normal” for my age. I’m cool if I’m different and I’m cool if I’m not. I’m cool with all of it.
My self confidence comes from within. It comes from my choices, it comes from my lifestyle. It comes from my acceptance of myself for who I am. I’ve earned it. And I wouldn’t change that for anything....make-up or no make-up❤️. #fitat50#fitatanyage#healthylifestyle#selfconfidenceissexy#workforwhatyouwant#50isthenewsexy#buildyourbody#buildyourmind#onlinecoaching#customtraining#onlinefitnesscoach#weighttraining#weighttrainingforwomen#fatloss#bodybuilding#healthyhabits
When I saw this video, I caught myself comparing my body to other fit people out there and got slightly disappointed. I never really look at my back and for some reason, I thought it would be stronger and leaner, etc.. But then I also remembered when I started to incorporate some weights and machines in the gym, that I didn't even know how to use them. Since that time, I noticed there are some changes:
▪I can lift heavier weights🏋️♀️
▪I don't have to read all the instructions on every single machine that I want to use😂
▪I feel less guilty after having treats, alcohol or any "cheat meals" than I used to (I am still working on this one but it's improving little by little👍)
▪I get excited to go to the gym (I used to run a lot and there were more days when I forced myself to go because I ate too much or I felt like I had to keep in shape😵)... etc.
▪I stopped looking for "a quick fix"
As long as I keep on going, it might be slow but I know the change will come. I have to remind myself to be patient🤦♀️
Anyways, I have done my morning workout, and am ready to enjoy this weekend💃💛
🔥20MIN HIIT CARDIO
SWIPE 👉🏼 last one KILLS your abs!
SAVE 💥 to do after your next workout!
• Complete the following exercises back to back.
• Perform each exercise for 1 minute.
• Rest ONLY at the end of each round for 1-2 minutes.
Perform 4 rounds total
🔥alternating t-bar pushups
🔥t-bar in+out squat jumps
🔥alternating jump overs + sprawl
🔥bench plank risers
❗️Click the link in my bio to see the FULL workout!
Resistance Training! I’m a mom of 4, resistance train a couple times a week and walk to get my steps in💪🏻
I CAN NOT emphasize this enough, if you want to change your body composition, increase your metabolism, become more insulin sensitive, burn more calories through out the day, increase lean muscle mass, prevent osteoporosis, and feel great, resistance training is crucial especially as we get older.💪🏻
I promise you will not get bulky, too big or look like a man 🙅🏻♀️ Stop with the endless cardio, long HIIT sessions (those were meant to be short), these will leave you with little results and your body will adapt and actually slow your metabolism down. Think about it, at the gym... the people on the elliptical doing an hour of cardio day after day,are they seeing their body composition changing. (Of course if they are new to exercise they will)🏃🏻♀️
Start lifting weights, heavy enough to actually feel fatigued and you will see changes!
Not sure where to start? There are plenty of tools online to get you started, hire a personal trainer or I have a workout program you can follow for 12 weeks only 35.00. Link in bio. Bottom line start some form of resistance training!
Na 2 rustdagen vandaag weer aan de bak in de sportschool. Vandaag #chestday + #triceps 💪🏻😊. Warming up 15 minuten fietsen en na afloop ook nog 30 minuten fietsen (nog steeds niet hardlopen of i.d. ivm hielspoor etc.). Ik train nu zo ongeveer vanaf februari dit jaar in de blauwe zaal, maar vandaag toch een voor mij “nieuw” apparaat uitgeprobeerd. Eindelijk maar eens de stap genomen om de “gewone” #benchpress met losse stang (20kg) uit te proberen. Tot op heden alleen het apparaat ernaast gedaan of met de Smithmachine, maar nog niet eerder met losse stang. Ik vond dat het wel eens een keertje tijd werd. Omdat ik alleen train en dus geen trainingsmaatje heb en dus ook geen “spotter” die erachter kan staan (die ook evt kan ingrijpen) besloot ik eerst eens een aantal herhalimgen zónder schijven te doen (Ik train liever met mijn verstand ipv met mijn ego, dus beter eerst voorzichtig aan uitproberen en even aanvoelen hoe het gaat enzo). Dat ging eigenlijk prima. Toen voorzichtig aan het gewicht ietsje omhoog geschroefd met aan weerskanten 2,5kg schijven (totaal 25kg) en daarna nog 2 x 1,25kg erbij (27,5kg). Ook dat ging ok. Toen maar het hele zooitje schijven vervangen met 2 x 5kg (totaal 30kg) en dat ging ook goed, maar ik besloot het even daarbij te laten, omdat dit voorlopig weerstand genoeg was qua gewicht. Ik zou misschien meer gewicht kunnen proberen, maar ik ben liever voorlopig voorzichtig bezig nog even en dat ik kan oefenen op techniek enzo, dan dat ik meteen nog zwaarder ga en het misschien nog iets te hoog gegrepen is en er evt dingen mis gaan (en zoals ik al zei, ik heb geen “spotter” achter me staan). Ik zal heus nog wel dingen niet helemaal goed uitvoeren, maar je moet ergens beginnen. Prima getraind vandaag! 😊💪🏻 #losingweight#afvallen#gewichtsverlies#fitness#workout#gym#sportschool#krachttraining#krachttrainingvoorvrouwen#goldsgymnl#goldsgymnieuwegein @golds_gymnl #polarbeat#weighttraining#weighttrainingforwomen#weightlifting#weightliftingforwomen#gymtime