Lit With Leoni

ALLLLLL WITHHH.... 🥁🥁🥁🥁

Food, training and...... patience.

That's right. 🤷🏼‍♀️

Left pic to right, is nearly a FULL YEAR of:

• training consistently (3-4x a week)
• weight training > cardio
• FOOD and eating in a surplus (increased calories)
• being patient, pushing myself on days I want to overindulge or crawl in to bed.
• having an "off meal" plan accordingly (to my programme and training plan.)
• progressively overloading weights (increasing the weight or rep each session or every other.)

12 months guys. Not 3 weeks. Not 8 weeks.
Nearly 12 FREAKING months.

Now.. I get that Juice plus, slimming world and all the other "advertising" sh.. stuff comes out and brought to light this time of year. 🥴
It's Christmas. 🎄✨
I USED to be that one person who would take a month of "treating myself" and try these promotions, hoping it helps me.
I get it.
1) people overindulge 2) people need help
3) people who advertise or promote this kind of work are looking for extra income or income.
4) why?

All they do is put you in a calorie deficit ANYWAY and restrict foods. 🤷🏼‍♀️
I haven't restricted ANYTHING.
I've eaten a balanced diet and made good lifestyle choices.

Are you aiming for goals?
BUT ..
Putting this month on "hold" because it's busy? Cold? Winter? Good foods are about?
Deserve a break? It's "Christmas"?
Don't we ALL think that. 🤷🏼‍♀️🥴

But, I for one KNOW that the choices I make right NOW are going to impact my physique and aims for 2022.

MODERATION.
These quads, glutes and hamstrings didn't appear from a few days in the gym and eating lettuce and dry chicken. Believe me 🥴✌🏼

You don't become overweight and unhealthy overnight, by eating a slice of chocolate cake.
Just like you don't lose weight, by skipping meals for a few days and going for a jog.
It's ALL gradual.
Because I can ALMOST GUARANTEE.. that those who I chat to about losing weight (for e.g) will say "I never used to be THIS big." Or "I'm at my heaviest and I hate it, it just appeared from nowhere."

Sad to say.. it didn't appear from nowhere.
It appeared from your choices and lifestyle decisions maybe 3/6 months or longer, ago.

Foods are good.
We all need some chocolate in our lives.
We all need some treats.
We all need our comfort foods and beverages.

Just be mindful guys.
Oh and on this subject... Don't be a halfwit and lose your self control, by consuming LARGE amounts of alcohol and getting into fights or squabbles. ✨

Here to tell you that working out and working HARD .. is ugggllyyyyy. 🥴🎉✨

If you feel comfortable, push harder.
Let's GO. ✌🏼🔥

Although my coaching is on the back burner at the moment 🙏🏻..

Do coaches HAVE coaches?
And I'm here to tell you that they FREAKING well do.
Just because you see someone AS a coach, doesn't mean they DON'T NEED a coach themselves.

We need to be accountable. So sometimes having someone to go to, in order for check ins, etc, can absolutely SPUR motivation. ✊🏼
Give us that feedback, suggestions and wording we require.

We need to be specific with our training sometimes and get that extra push. 🙏🏻
Competitive training, power lifting, etc.
All requires specific training needs and nutrition requirements.

We need to allow another coach to adapt, change and alter our bodies, as we can get too complacent with ourselves at times and easily steer off track. So.. they help us keep focus.

Not only to mention, that it's nice to grasp other coaches ways of training and exercise.
*Not to steal their clients or their routines. Obvs.. each program and meal plan/macros are specified to that individual*
But also, to support them. To show them that you appreciate it. To allow them to step in, tweak and push you more.

I was SUPER lucky to win a competition with a SUPER fabulous coach, who not only has had 5 children, runs her own business and coaches.
But who has also absolutely transformed her physique safely, is a QUEEN at post-natal core rehab (not just an online course or piece of paper to certify you know not to exercise intensely after labour) and HAS actually completed twice, all natural and is absolutely smashing it. 👑✨
I've wanted to train with Amber for over a year, but due to wedding funds, maintenance funds and just surviving, I had to hold back.
But.. here we are. Comp winner and training with a coach that I've followed since joining the fitness industry. 🥰🎉

Never stop learning, improving and focusing on your goals.
You never know.. you may reach them.. ALL. ✨

"Why is it so hard to get results?"
"Why do I feel absolutely wrecked or sore after a workout. It takes forever to recover."

So .. some things to address. ✨
WHO said working out, going to the gym and exercise in general.. was a "nice feeling?" 😅🤌🏼
WHO said "I love DOMs and soreness." 🤷🏼‍♀️
Not me, I know that 😅
BUT.. I do know that discipline, pushing yourself to your capable limits and looking after your health is DAMN hard and not a nice feeling. 🙃

What's about those endorphins though?
That sense of achievement, accomplishment and de-stress AFTER you've done a workout?
Results don't come easy and plain-sailing.
Do you think studying for a qualification - comes by doing a day's work? Hell no.
So why assume that you'll lose fat and completely chase results that you've barely worked for? Sorry, but true.
What about those DOMs?
Those muscles being pushed to their limits in your body (without injury of course) and knowing this is your body going..'cool, ok, let's recover now and reassess how we attack this next time.' Your body ACTUALLY 🤌🏼 giving you signs and symptoms of how you next perform or act. Incredible right?!
Delayed Onset Muscle Soreness. DOMs.
Stretch, hydrate, refuel and recover.
Reassess and keep going.

And about those results..?
If you're comfortable. You aren't progressing.
If you're working out, but not fuelling yourself with a balanced diet, you're not progressing.
If you're not stepping out of your comfort zone (safely, without injury) you'll never know your limits.
If you're not getting enough recovery days, not enough sleep or not hydrating enough.. basic human care has been neglected. 🙏🏻

You CAN. And you WILL get results.
Minor or Major. They ALL matter.

Struggling? Well.. seek a professional and learn your OWN capabilities.

Bodies change. By what WE do to ourselves.

Not posted in a while, things have been absolutely MANIC.
But .. I have NEVER stopped working on ME.

Coming to the end of my "bulk" and for those that don't know much about a "bulk", here are some basics - without boring. 🥴✌🏼

• it's not about eating whatever you want, when you want.
• it means slowly coming out of a deficit, by gradual increase, until you're happy with with your appearance after reassessing the time and change.
• it means less active days in the gym, more rest days, but.. more intense progressive overload training AND meals you had in a deficit, BUT volumised.
For example; my calories were 1650 (at lowest) last year. Carbs: 170g protein 150g'ish fats 55g
This year, I slowly increased to 2350/400kcals in 8-9 months. Carbs: 220g Protein 160-200g fats 70g.
Now we drop again!

So, here .. find my "step by step" pictures, from my starting point (post labour), end of deficit(lean phase) and now (end of bulk.)
18st -> 10st4 -> 13st.

So. Why bulk?
Well, think about it logically.
I wanted to gain more muscle. I wanted to lift heavier, to grow my muscles, get bigger quads, bigger glutes, bigger upper body, therefore- required more food.
Gaining fat was the inevitable.
But, fat can be stripped.
Keeping my muscle mass and keeping consistent with my training, whilst leaning out, is going to be the struggle.
We got this.

Let's go! #2022 🎉

(P.S- to those who have just beared children; please don't throw yourself in to an intense training programme, post labour. Core rehab and strengthening is required. Working on your pelvic floor is required. LIKE.. MANDATORY.
And I'll be damned for any "PT" or "fitness instructor" to turn an eye or feel ashamed on talking about the pelvic floor.. more so, when ALL genders have it and it can absolutely determine your training capabilities.
Jus' sayinnnn' ✌🏼
It's not "lowering the tone" or "a taboo" subject.
It's basic, human anatomy.
Do your research.

Here to tell you that weight is just a number, when it concerns you focusing on your goals and aiming for certain physiques! 💜

Exactly a year between these pictures and both aiming for goals completely different from one another. 💯
Put your mind to it.
Trust yourself.
Trust your routine.
Discipline yourself.
Focus.
Have patience.
Put the work in!

Hey Everyone 💜

Apologies for being so quiet, as some of you may know, I got hit with covid-19 two weeks ago, which has mainly increased my levels of exhaustion and kept me fatigued.

That being said!
I am fully recovered, with no symptoms and have attended the gym/s recently!
Taking it slow and steady.
Listening to my body.

❣️If anyone has any questions, comments or enquiries on health and fitness, please don't hesitate to get in contact!
Even if it's just for a chat! ❣️

Keep it going 💜

IMMA' SAY THIS OVER AND OVER...

Weight gain ISN'T necessarily a BAD thing!

You're watching my journey and wondering how, why, what I'm doing?

Message me to start YOUR journey. 🔥

I gotchu.

Litwithleoni.com
[email protected] 👑

More weight GAINS! 👏🏻🔥

Amazing progress from this human!
Food on the rise 📈
Weight on the rise 📈
Progressive overload on weights 📈

Only better things to await and work for! 🔥

It's not all about weight loss,.. weight gain is JUST as important.
Balancing a lifestyle of happiness, health and wellbeing.

Just A FEW of the comments I receive, sometimes daily..

"I need some of your motivation."
Or
"How did you do it?"
Or
"Wow, you've literally changed your whole body, HOW?!"

HONESTLY.. and in a nut shell, without sounding like a pretentious 🌵..
I JUST MADE CHANGE.

I had a word with myself.
I invested in Myself.
I knew what I wanted and I chased it.
I knew there would be hurdles, challenges, days that seem like years, tears, fears, achievements, rewards and pure discipline..
But I did it. Why?
Because I WANTED to.
I NEEDED to.

My health was at risk and I needed to intoxicate myself from bad energy, bad vibes, unhappiness and unhealthiness.

I'm ready to help you.. when you are.
Simple. 🙏🏻💜
Litwithleoni.com ⚠️

Never skip leg day! 😗✌🏼😆

Isn't it funny..
I have found since training and over the last 2 years, that most females train hard on leg day and most men actually try to avoid it.
I say MOST MEN.. as not all men do.
Most understand the importance of muscular hypertrophy from an all body perspective, avoiding muscular imbalances.

What this means is..
If you want an all over appearance to appear balanced and "even" then train ALL areas.
Whether some days are full body or split train.
Push/pull days or simply; legs/glutes/hams/biceps/triceps/chest/back/lats.

Genetics play a HUGE part in what can grow in mass or struggle to grow in mass.

If you want a big 'dorito' shape upper body, just understand that at least ONE leg day HAS to be involved/included somewhere and vice versa.
I can train legs ALL day..
But I've understood that my upper body needed working on greatly and I required my strength upping.

Oh and.. FUEL YOUR BODY.
Regardless of weight loss, weight gain and body recomposition, you still need to eat a healthy balanced diet and hydrate yo'self.

We all take lessons and blessings. 🥂

It's how hard you're willing to work to achieve those results! 🔥💜🔥💜