Lifted by Laura

𝗗𝗼 𝘆𝗼𝘂 𝘄𝗮𝗻𝘁 𝘁𝗼 𝗱𝗿𝗼𝗽 𝗯𝗼𝗱𝘆 𝗳𝗮𝘁, 𝗴𝗲𝘁 𝗮 𝘀𝗺𝗮𝗹𝗹𝗲𝗿 𝘄𝗮𝗶𝘀𝘁 𝗮𝗻𝗱 𝗯𝗶𝗴 𝗴𝗹𝘂𝘁𝗲𝘀? 🍑

𝗧𝗵𝗶𝘀 𝗶𝘀 𝘄𝗵𝘆 𝘆𝗼𝘂 𝗦𝗛𝗢𝗨𝗟𝗗 𝗡𝗘𝗩𝗘𝗥 𝘀𝗸𝗶𝗽 𝘂𝗽𝗽𝗲𝗿 𝗯𝗼𝗱𝘆 💪🏼

You may be eating well and even smashing out that cardio “slim down” or “lean out”…

But getting that wider, more defined upper body and back will create the illusion of a smaller waist, giving you that stunning shape, hourglass physique, and YES more prominent glutes 🍑

🔥 𝗕𝘂𝗶𝗹𝗱𝗶𝗻𝗴 𝘁𝗵𝗶𝘀 𝗺𝘂𝘀𝗰𝗹𝗲 𝘄𝗶𝗹𝗹 𝗿𝗲𝗱𝘂𝗰𝗲 𝗿𝗲𝗱𝘂𝗰𝗲 𝗯𝗼𝗱𝘆 𝗳𝗮𝘁 𝗮𝗻𝗱 𝗰𝗼𝗺𝗯𝗮𝘁 𝘄𝗲𝗶𝗴𝗵𝘁 𝗴𝗮𝗶𝗻
By gaining muscle, you increase your metabolic rate and encourage your body to burn fat.
I encourage people who come to me struggling to lose fat to start a new strength training program, adding extra lean muscle mass.

💪🏼 𝗧𝗵𝗲𝘀𝗲 𝘂𝗽𝗽𝗲𝗿 𝗯𝗼𝗱𝘆 𝗴𝗮𝗶𝗻𝘀 𝘄𝗶𝗹𝗹 𝘀𝗰𝘂𝗹𝗽𝘁 𝘆𝗼𝘂𝗿 𝗽𝗵𝘆𝘀𝗶𝗾𝘂𝗲 𝗮𝗻𝗱 𝗴𝗶𝘃𝗲 𝘆𝗼𝘂 𝘀𝗵𝗮𝗽𝗲
YES GUYS. You’ve heard it from me before and I’ll say it again. BODY COMPOSITION. It’s not all about the number on the scales.
Your physical appearance will improve. You will not only look better in that pair of jeans, but you’ll feel a hundred times better also. Replacing that fat with lean muscle mass.

🔑 𝗜𝗻𝗰𝗼𝗿𝗽𝗼𝗿𝗮𝘁𝗶𝗻𝗴 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝘄𝗶𝗹𝗹 𝗶𝗺𝗽𝗿𝗼𝘃𝗲 𝘆𝗼𝘂𝗿 𝗽𝗼𝘀𝘁𝘂𝗿𝗲 𝗮𝗻𝗱 𝗶𝗻 𝘁𝘂𝗿𝗻 𝗵𝗲𝗹𝗽 𝘆𝗼𝘂 𝗿𝗮𝗱𝗶𝗮𝘁𝗲 𝗰𝗼𝗻𝗳𝗶𝗱𝗲𝗻𝗰𝗲
Lacking confidence?
Maybe that’s why you haven’t ventured into the gym in the first place, yet it’s exactly the reason why you should 💡
Work from the inside out.
Need I say more?

Do you want to learn how to incorporate weight training the RIGHT way and build your physique? Just drop me a message 📩 and follow for more 💕

Laura x

𝗠𝗲𝗲𝘁 𝗝𝗼𝗿𝗱𝗮𝗻

So this is a fun one…and safe to say I’m a really proud coach. 💕

Jordan approached me with a rather different goal in mind. To lose weight (a stone was the goal) not just for herself, but for a charity sky dive. There really wasn’t a choice here, it had to be done…
Or no sky dive 🤷🏻‍♀️

We didn’t have a lot of time, in fact a matter of weeks to shift this. ⏳
So safe to say it would be a challenge, because we also wanted to maintain this and use it to build upon future progress.
She wanted to learn how to safely lift and get stronger…the bigger picture.

Jordan nailed it. 🔥

✅ Losing 𝗢𝗩𝗘𝗥 𝗔 𝗦𝗧𝗢𝗡𝗘!

Jordan has a super busy schedule, she did this alongside full time uni and a job. She also has her hands in so many other clubs, you name it, outside of this.
But somehow she’s always great craic.

It was hard, at the start we knew it would be tough. But by touching base daily, giving our sessions 100% and following her diet plan to a T, Jordan really made a near impossible task seem effortless 😮‍💨

This girl has gone above and beyond, and I’m just proud to be a part of this journey. ❤️

𝘆𝗼𝘂 𝘄𝗮𝗻𝘁 𝘁𝗼 𝗺𝗮𝘀𝘁𝗲𝗿 𝗮 𝗽𝘂𝗹𝗹-𝘂𝗽?
…(𝗔𝗻𝗱 𝘀𝗰𝘂𝗹𝗽𝘁 𝘁𝗵𝗮𝘁 𝗯𝗮𝗰𝗸) 😮‍💨

Let’s break it down…
And slow it down…

Perhaps you can’t do a pull-up…or maybe you can’t rep them out…it doesn’t actually matter.

Slowing down your pull-ups will help develop a stronger mind-muscle connection, offering a way to progress without doing more reps or adding on extra load, so keep this in mind.
This will put the working muscles under tension for a longer period of time. 🔥

𝘛𝘳𝘺 𝘴𝘭𝘰𝘸𝘪𝘯𝘨 𝘥𝘰𝘸𝘯 𝘵𝘩𝘦 𝘦𝘤𝘤𝘦𝘯𝘵𝘳𝘪𝘤 𝘱𝘰𝘳𝘵𝘪𝘰𝘯 𝘰𝘧 𝘵𝘩𝘦 𝘳𝘦𝘱 (𝘢𝘴 𝘺𝘰𝘶 𝘦𝘹𝘵𝘦𝘯𝘥)
𝘛𝘩𝘪𝘴 𝘸𝘪𝘭𝘭 𝘱𝘳𝘰𝘨𝘳𝘦𝘴𝘴𝘪𝘷𝘦𝘭𝘺 𝘪𝘯𝘤𝘳𝘦𝘢𝘴𝘦𝘴 𝘵𝘦𝘯𝘴𝘪𝘰𝘯 𝘰𝘯 𝘵𝘩𝘦 𝘵𝘢𝘳𝘨𝘦𝘵𝘦𝘥 𝘮𝘶𝘴𝘤𝘭𝘦 𝘨𝘳𝘰𝘶𝘱𝘴, 𝘳𝘦𝘴𝘶𝘭𝘵𝘪𝘯𝘨 𝘪𝘯 𝘮𝘶𝘴𝘤𝘭𝘦 𝘨𝘳𝘰𝘸𝘵𝘩 𝘢𝘯𝘥 𝘴𝘵𝘳𝘦𝘯𝘨𝘵𝘩 𝘨𝘢𝘪𝘯

There are several tools in the gym that can help with this! From resistance bands to assisted pull-up machines…so don’t be afraid to explore.

Dropping a little body fat, building some lean muscle…numerous other factors will contribute to you getting your pull ups…and getting them just right. 💡

✅ You need to establish good eating habits…a high protein, well balanced diet…

✅ You need to be consistent with your training…get a good programme and stick to it…

You don’t get good at pull-ups just by doing pull-ups 🚩 Your lifestyle, diet and training in its entirety has to facilitate this

𝗦𝗼 𝘄𝗲 𝗮𝗹𝗹 𝘄𝗮𝗻𝘁 𝘁𝗼 𝗺𝗮𝘀𝘁𝗲𝗿 𝘁𝗵𝗮𝘁 𝗽𝘂𝗹𝗹 𝘂𝗽. 𝗜 𝗸𝗻𝗼𝘄, 𝗯𝘂𝘁 𝘄𝗵𝗮𝘁 𝗮𝗿𝗲 𝘁𝗵𝗲 𝗯𝗲𝗻𝗲𝗳𝗶𝘁𝘀?
Incorporating these (amongst some other exercises) will protect and stabilise your shoulders, spine, develop back strength, and support your upper body posture.

It’s not just about how cool they look…

Go have a play 🪄

Want to get leaner, stronger, and develop more skills in the gym?

Just drop me a message 📩 or click the link in my bio 🔗

Laura x

𝗜𝗳 𝗜 𝗰𝗼𝘂𝗹𝗱 𝗴𝗼 𝗯𝗮𝗰𝗸 𝗶𝗻 𝘁𝗶𝗺𝗲, 𝘁𝗵𝗶𝘀 𝗶𝘀 𝘁𝗵𝗲 𝗼𝗻𝗲 𝘁𝗵𝗶𝗻𝗴 𝗜’𝗱 𝘁𝗲𝗹𝗹 𝗺𝘆𝘀𝗲𝗹𝗳

Embrace weight training and how it plays an integral part in fat loss and building your physique. 💡

I was guilty, growing up in my late teens, just like many of us.

Solely restricting food and obsessing over cardio to get skinny, or lean.
I wanted to “get skinny first, and then build some muscle”

I sometimes found my results peaking and dropping, over restricting at times - not even allowing myself to hit my protein intake at the cost of calories, leading to me being unable to actually stay consistent. 😰

Living in a deficit, spending hours on the treadmill every week, with next to no weight training. Is a HUGE no. ❌

In order to maintain a lean physique long term. (Which we all want, right?) You have to build some muscle, to decrease your body fat %, raise your metabolism and in turn GET RESULTS THAT LAST. 💡

If you find this post useful, share it and follow to learn some more 🤍

Laura x

𝗜’𝘃𝗲 𝘀𝗮𝗶𝗱 𝗶𝘁 𝗯𝗲𝗳𝗼𝗿𝗲 𝗮𝗻𝗱 𝗜’𝗹𝗹 𝘀𝗮𝘆 𝗶𝘁 𝗮𝗴𝗮𝗶𝗻…. 🧨

There’s a 13kg difference between these photos…
And they’re 2 years apart.

I’ve gained 2 stone.
In the past this would have eaten away at me 🚩 I’d admittedly in my teens, maybe have spiralled into some crash diet…

Yes, if weight loss is your goal, that’s great.
But let’s talk about fat loss…not simply weight loss. 💡

You will lose body fat, and your body weight will go down…
But as you build muscle, that number on the scales may plateau…it might even start rising again.
And this can be pretty daunting. 😰

When you weight train, you’re totally changing your body composition. 🪄

And lighter, doesn’t always mean better.

Increasing your lean muscle mass will sculpt your body, assist with strength and power…all whilst increasing your caloric expenditure. 🔥

The extra muscle tissue I’ve added whilst maintaining a relatively low body fat, has allowed me to build the shape I’ve always desired from my body. All whilst getting stronger.

This is why with my clients I focus on progress photos, measurements and very minimal use of the scales. ✅
It lets you see for yourself when that little number plays tricks on you.

Some food for thought. 💭

Do you want to finish the year on a high and start building your dream physique?

Just drop me a message 📩

Laura x

“𝗖𝗮𝗻 𝗜 𝗴𝗼 𝗼𝘂𝘁 𝗳𝗼𝗿 𝗺𝘆 𝘄𝗼𝗿𝗸 𝗱𝗶𝗻𝗻𝗲𝗿? 𝗧𝗵𝗲 𝗳𝗼𝗼𝗱 𝗶𝘀𝗻’𝘁 𝗼𝗻 𝗺𝘆 𝗽𝗹𝗮𝗻.”

“𝗜’𝗺 𝗴𝗼𝗶𝗻𝗴 𝗼𝘂𝘁 𝘁𝗼𝗻𝗶𝗴𝗵𝘁, 𝗰𝗮𝗻 𝗶𝘁 𝗯𝗲 𝗺𝘆 𝗰𝗵𝗲𝗮𝘁 𝗺𝗲𝗮𝗹?”

“𝗜’𝗺 𝗴𝗼𝗶𝗻𝗴 𝗼𝘂𝘁 𝗳𝗼𝗿 𝗮 𝗳𝗮𝗺𝗶𝗹𝘆 𝗺𝗲𝗮𝗹, 𝗜’𝗺 𝗳𝗲𝗲𝗹𝗶𝗻𝗴 𝗮𝗻𝘅𝗶𝗼𝘂𝘀…𝗵𝗼𝘄 𝗰𝗮𝗻 𝗜 𝘀𝘁𝗮𝘆 𝗼𝗻 𝘁𝗿𝗮𝗰𝗸?”

3 questions, among many others that I have been asked over the past week, in relation to Christmas parties and all of the festivities…🤯

I’m going to start by saying ENJOY your Christmas, enjoy the little treats, have that nice dinner that you want on Christmas Day. Please don’t deprive yourself at Christmas. It happens ONCE a year. 🎄

It’s NOT the Christmas Dinner that does you dirty. It’s the madness and the festivities as a WHOLE that tend to make any stabs at the progress you’ve made.

It’s a season where we face challenges and dilemmas about the choice between enjoying ourselves and sticking to our goals. 💭

Simply make smart choices when you actually do go out, that will allow you to reach your goals AND make those moments last. You can still practice self control and be aware not to overindulge.

Then sit down to that fantastic dinner on Christmas Day🍴

❓𝗔 𝗳𝗲𝘄 𝗾𝘂𝗶𝗰𝗸 𝘁𝗶𝗽𝘀 𝗳𝗿𝗼𝗺 𝗺𝗲 𝘄𝗵𝗲𝗻 𝗮𝗻𝘁𝗶𝗰𝗶𝗽𝗮𝘁𝗶𝗻𝗴 𝘁𝗵𝗮𝘁 𝗖𝗵𝗿𝗶𝘀𝘁𝗺𝗮𝘀 𝗽𝗮𝗿𝘁𝘆:

- DO NOT overcompensate by starving yourself to fit your macros/calories ❌
- Stay hydrated 💧
- Look for food that has been steamed, grilled, roasted… 🥗
- Be smart with your drinks and mixers or avoid alcohol and go for water 🍸
- Go for tomato-based sauces over creamy ones and ask for dressings/sauces on the side
- Have a coffee instead of dessert, or SHARE ☕️
- and…IF you’re really that worried, just have a peek at the menu before you head out so you can pre-empt a better choice 🧠

And ENJOY YOURSELF 🔥

𝗠𝗲𝗲𝘁 𝗝𝗲𝘀𝘀

Can I say first and foremost this girl is down 3st and then some!! 🔥

Jess came to me wanting to lose some weight, find a training routine that fitted her non stop schedule, along with improving her general health and lifestyle.

So…she has gone above and beyond.

And I am so proud. 💖

From day one, Jess has taken everything on board, completely changing her outlook on the gym and her approach to food.
And to be honest…now I’m concerned if I don’t bump into her on my day to day about the gym in her matching fits 🙊

She has found food that she loves, and fuels her body, with no guilt attached. ZERO.
Not afraid to jump in to enjoy social events and other things life throws her way.

Jess has embraced the feeling of building strength, nailing her lifts and training.
She’s always curious and demands a challenge, wanting to learn more. 💡

In fact, we even put training for aesthetics in the bin for a while. We just focused on getting a solid programme in place and ENJOYING IT. 💪🏼

Then guess what?
The weight FLEW off. 💥

What can we learn from Jess?
If you establish a system that suits you and teaches to you to both trust AND love the process, then you will have no issues on your way to that goal.

Well done Jess.
You’re a busy lady, but you nailed it and will continue to do so. 😮‍💨

Thank you for reminding me how lucky I am to do the job that I do. I can’t wait to see more x

🍑 Glute camp is back 🍑

𝗗𝗼 𝘆𝗼𝘂 𝘄𝗮𝗻𝘁 𝘁𝗼 𝗯𝘂𝗶𝗹𝗱 𝘆𝗼𝘂𝗿 𝗴𝗹𝘂𝘁𝗲𝘀 𝗔𝗡𝗗 𝗱𝗿𝗼𝗽 𝗯𝗼𝗱𝘆 𝗳𝗮𝘁? 🔥

✅ Small group personal training
✅ 2 sessions per week
✅ Full nutritional guidance from myself as a Performance Nutritionist
✅ Weekly check-ins

💥 Spaces will be limited

Drop me a message for more info and to
secure your spot 📩

***y

𝗗𝗼 𝘆𝗼𝘂 𝘄𝗮𝗻𝘁 𝘁𝗼 𝗱𝗿𝗼𝗽 𝗯𝗼𝗱𝘆 𝗳𝗮𝘁, 𝗴𝗲𝘁 𝗮 𝘀𝗺𝗮𝗹𝗹𝗲𝗿 𝘄𝗮𝗶𝘀𝘁 𝗮𝗻𝗱 𝗯𝗶𝗴 𝗴𝗹𝘂𝘁𝗲𝘀? 🍑

𝗧𝗵𝗶𝘀 𝗶𝘀 𝘄𝗵𝘆 𝘆𝗼𝘂 𝗦𝗛𝗢𝗨𝗟𝗗 𝗡𝗘𝗩𝗘𝗥 𝘀𝗸𝗶𝗽 𝘂𝗽𝗽𝗲𝗿 𝗯𝗼𝗱𝘆 💪🏼

You may be eating well and even smashing out that cardio “slim down” or “lean out”…

But getting that wider, more defined upper body and back will create the illusion of a smaller waist, giving you that stunning shape 😍
And YES more prominent glutes 🍑

🔥 𝗕𝘂𝗶𝗹𝗱𝗶𝗻𝗴 𝘁𝗵𝗶𝘀 𝗺𝘂𝘀𝗰𝗹𝗲 𝘄𝗶𝗹𝗹 𝗿𝗲𝗱𝘂𝗰𝗲 𝗿𝗲𝗱𝘂𝗰𝗲 𝗯𝗼𝗱𝘆 𝗳𝗮𝘁 𝗮𝗻𝗱 𝗰𝗼𝗺𝗯𝗮𝘁 𝘄𝗲𝗶𝗴𝗵𝘁 𝗴𝗮𝗶𝗻
By gaining muscle, you increase your energy requirements, metabolic rate and encourage your body to burn fat.
I encourage people who come to me struggling to lose fat to start a new strength training program, adding extra lean muscle mass.

💪🏼 𝗧𝗵𝗲𝘀𝗲 𝘂𝗽𝗽𝗲𝗿 𝗯𝗼𝗱𝘆 𝗴𝗮𝗶𝗻𝘀 𝘄𝗶𝗹𝗹 𝘀𝗰𝘂𝗹𝗽𝘁 𝘆𝗼𝘂𝗿 𝗽𝗵𝘆𝘀𝗶𝗾𝘂𝗲 𝗮𝗻𝗱 𝗴𝗶𝘃𝗲 𝘆𝗼𝘂 𝘀𝗵𝗮𝗽𝗲
YES GUYS. You’ve heard it from me before and I’ll say it again. BODY COMPOSITION. It’s not all about the number on the scales.
Your physical appearance will improve. You will not only look better in that pair of jeans, but you’ll feel a hundred times better also. Replacing that fat with lean muscle mass.

Don’t be scared. You’re not going to look “HUGE” or “masculine” 🙄
Get out of your head!

If you want results like these, drop me a DM 🍑 x

𝗗𝗼 𝘆𝗼𝘂 𝘄𝗮𝗻𝘁 𝘁𝗼 𝗕𝘂𝗶𝗹𝗱 𝗠𝘂𝘀𝗰𝗹𝗲 𝗔𝗡𝗗 𝗗𝗿𝗼𝗽 𝗕𝗼𝗱𝘆 𝗙𝗮𝘁? 🔥

𝗟𝗮𝘂𝗻𝗰𝗵𝗶𝗻𝗴 “𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝗦𝗲𝘀𝘀𝗶𝗼𝗻𝘀” 💪🏼

✅ Small group personal training
✅ 2 sessions per week
✅ Full nutritional guidance from myself as a Performance Nutritionist
✅ Weekly check-ins

Drop me a message for more info and to secure your spot 📩