Lucie GirlCode Fitness

BREAKFAST SMOOTHIE BOWL 🍇🍓🍒
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✅ RASPBERRIES
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✅BLUEBERRIES
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✅RASPBERRY RIPPLE PROTEIN POWDER
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✅ CHAI SEEDS
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✅GREEK YOG.
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High in protein low in calories and a super refreshing way to start the day!!

What is your relationship like with food!? I always teach my clients to have a better relationship with food. Scrap the word diet. Scrap the word cheat. Just be consistently good and you can have anything within moderation. Just be moving your body and filling it with the nutrients it needs 💓👌🏻👏🏻
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🍌🍒🍐🍏🥓🍳🥚🥗🌭🍕🍤🧀🍱🍭🍩🥒🍍
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SWIPE SWIPE SWIPE!!
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5 weeks progress 🙌🏻👏🏻
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How amazing has my client done! She has absolutely smashed every goal we have set. Her strength and confidence has improved substantial amounts and well you can see how amazing she looks!!🏋️
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This is a massive example also that the scales do NOT tell the full story. They have only changed very slightly. Listen to your body and what is staring back at you DONT let a number control how you feel!
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So simple but so easily forgotten..love yourself 💚

1-1 sessions and 2-1 sessions available this week 💪💪

Message to get yourself booked in ☝️🤸‍♀️

Positivity is attractive , be positive , good things and good people will come - keep going! 💜

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No mater what the weekend held today is new week set yourself goals re-set yourself and go chase whatever you want 👌🏻 hard work will always pay off😃

SO IS IT BENEFICIAL FOR WOMEN TO LIFT WEIGHTS🏋 ?
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simple answer - HELL YESS!
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Not only will lifting weights help you achieve that look of lean toned body you desire (no it won't make you bulky but that's a whole other post to go into 🙈) it carries so many more benefits and if your not weight training as a women you need to ask yourself why?? Below I will list a few of the many benefits...
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🏋️Stronger bone and connective tissue - lifting weights is load bearing exercise which helps strengthen your bones. Maintaining healthy bones lowers your risk of osteoporosis which is a lot more common in women!
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🏋️Lifting weights increase EPOC (excessive post exercise oxygen consumption) you body always like to return back to to a state of natural balance (homeostasis) when you lift weights your body has to work hard to bring your body back to balance. This extra energy requires your body to burn more calories which means you carry on burning calories after your session!💪
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🏋️Anti-ageing !! YESS!! You lose muscle and strength as you age, however if your strength train you will develop and retain your strength and muscle mass helping to maintain your youthful self!
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🏋️ Increase self confidence - im yet to have a client that doesn't feel 100% better in themselves once starting strength training. -
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🏋️ Your metabolic rate will increase! Every pound of lea. Muscle you gain your burn an extra 50 calories .....
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I could go on and on with the benefits but there is just a few for you to think about not just aesthetically will you look better you will also be improving your physical and mental health! Don't be afraid to get started it's is literally never to late!! And never be embarrassed to ask for help , everyone is a beginner at one point 🏋️

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🙌🏻👏🏻 super proud of my client sharee and her results so far. Sharee has only been training for a little over two weeks and look at her results already 👀👀
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Sharee has committed herself 100% to her goals she knows what she wants and she is determined to get there, these results are all down to Sheree commitment. We haven't done anything dramatic with nutrition just cut the bad stuff out and upped the good stuff with a slight calorie deficit ⬇️
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It's all about how you commit yourself out of sessions aswell. Sharee has been attending classes at and doing 2-3 PT sessions a week with me...results take hard work but look what hard work gets you 👌🏻
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Also note that Sheree has not changed that much on the scales but look at the results in the pictures this is why I stress to my clients to stay away from the sad step and let the pictures do the talking!!
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WELL DONE I cannot wait to see your results to come in the future. Your getting stronger and healthier every day and I am super proud 💜👏🏻🙌🏻
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💜The quickest way to succeed in your health/fitness/weight loss journey is to focus on your mindset and give your mental health the attention it needs 🙏 never underestimate the power of your mind... a healthy mind is so important and key to people's success and happiness. Your goals will forever change when it comes to strength and aesthetics but don't we just all want to be happy?💜
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Being a certain size , shape or even strong won't make you happy it's your mind that counts so look after it 💜
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We all get so caught up in life so just take a step back and focus 💜
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👏Super proud of my client Amy

➡️Amy came to me six weeks. She massively lacked confidence in the gym and in herself and had never really done any kind of training.
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➡️Amy has committed herself to her workouts and massively improved her nutrition no crazy dieting and no BS just a simple calorie deficit and healthier choices.
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💥Amy now goes to gym by herself as well as training with me.
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💥Amy strength is improving every week. Her squats and deadlifts just keep increasing.
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💥Amy is well on her way to nearly loosing 1 stone.
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💥Amy has lost over 14inches overall.
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💥Amy is smashing life!!
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When starting a journey I always advise my clients to have goals not just set on aesthetics and the way you look but to strive to be a healthier stronger person rather than just wanting weight loss , improve your strength , improve your fitnesss , improve your lifestyle , improve your mindset and be consistent with it. No one is perfect and who wants to be? Thats no Fun! Live your life stay consistent and you will get the results you want.
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well done Amy I am loving working with you and I'm so excited to see what results we can get in the coming weeks.....

This is something I often get asked ......

➡️Exercise is hard work. it elevates your heart rate, makes you somewhat breathless and causes your muscles to burn (ouchhhh.) Its tiring and somehwhat exhausting.
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➡️however exercise will get easier with time but it will never be 'easy' as if it was easy basically it wouldn't be exercise. See beyond just getting moving (which is great but will only get you so far and if your goal is just to get moving then stick with it) exercise must challenge you to keep getting continuous results.
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➡️You have to work past your comfort zone in order to train your heart ,lungs and muscles to get fitter and stronger and to also burn fat. Over time yes it will become easier you will be able to do ten push ups when at the beginning you couldn't do one but once that becomes easy its time to make things harder and progress the exercise.
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WHICH BRING ME TO THE COLD HARD TRUTH .....⬇️⬇️⬇️
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AS YOU GET FITTER YOU HAVE TO WORK HARDER. Think of it exercise is a challenge to continuously improve on what you have accomplished. If you don't keep challenging yourself you won't keep getting results your strength will remain the same (your even at risk of becoming weaker) and you weight will also plateau at one point if nothing else in your lifestyle is change either. So basically exercise never gets easy but things you once couldn't do get EASY and that is what makes you feel amazing.
🏋️‍♀️🤸‍♀️🏋️‍♀️🤸‍♀️🏋️‍♀️🤸‍♀️🧘‍♀️

STRESS ANXIETY STRESS DEPRESSION STRESS
How many time have you told yourself this ‘I’m too busy to go the gym today’ or ‘I’m too stressed because of….’

What if I told you that exercise (and I mean virtually any form of exercise, weightlifting to yoga) can act as a stress reliever.
Exercise increases your overall health and your sense of well-being. But exercise also has some direct stress-busting benefits.
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It pumps up your endorphins. Physical activity helps bump up the production of your brain's feel-good neurotransmitters, called endorphins. Although this function is often referred to as a runner's high, lifting weights or even a nature hike can also contribute to this same feeling.

It's meditation in motion. After a fast-paced workout or swim in the pool, you'll often find that you've forgotten the day's stress's and concentrated only on your body's movements.
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As you begin to regularly shed your daily stresses and tensions through movement and physical activity, you may find that this focus on a single task, and the resulting energy and optimism, can help you remain calm and clear in everything you do.
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It improves your mood. Regular exercise can increase self-confidence, it can relax you, and it can lower the symptoms associated with mild depression and anxiety. Exercise can also improve your sleep, which is often disrupted by stress, depression and anxiety.
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I believe so much that exercise is one of the best remedies for stress anxiety and depression. So many people just supress their mental health with pills well try cure it. You don't need to go the gym and become a body builder or absolutely kill yourself or try to burn a 1000 calories not everyones goals are based on body image some people just go to simply feel better in themselves and happier some may even go to just talk to someone that day. So just remember when your in the environment to never ever judge anyone on what they are doing as you don't no why they are there just be friendly and spread the love and smile (as they are super contagious) SO BASICALLY GET UP GET MOVING :)
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