Lhea.hylifecoaching

POV: You finish HYROX and your legs haven't cramped felt heavy once because you've actually not avoided your compromised running session 🚀

Seriously though, what are you doing avoiding the things you need to be doing to actually get better at the race 🤡

My racing changed for me when I start compromised running sessions, like actual structured sessions not just a 1k or 5k run added on to the end of a session... yes I am meaning you.

If this is the hardest part of the race for you then check out this session that is from my free speed training guide ⬇️

HYROX is a compromised running race with 60% of the race being run based, so we need to get used to running under fatigue.

WARM UP:
10 minute easy paced run

SESSION:
600m run (faster than race pace)
50m sled push (race weight)
400m run (faster than race pace)
40 walking lunges (race weight)
NO REST
x 3-5

COOL DOWN:
10 minute easy paced run

*ADD MOBILITY TO WHEREVER IS NEEDED TO LOOSEN OFF AT THE START AND FINISH

Hit save or even better because I'm feeling nice this friday, drop me a DM with 🏃🏼‍♀️ and I'll send you over the link to access it for free

A little update from me…

This week mentally and physically has been draining.

A lot has been going on behind the scenes and it’s taken it’s toll, like anything when you go 100mph at life at some point you’ll crash and burn.

I’ve been in this position before and ignore all of the signs, I end up getting ill, feel overwhelmed and the smallest of things gets me emotional.

It hasn’t helped the fact that my food had been low and I’d ignored all the health markers being down, paired with stress it’s basically asking for your immunity to take a hit.

I haven’t trained all week which has been hard until I did a steady 15km and I loved it, it felt good to be moving again.

Performance and fat loss can’t be done together because it’s so contradictory, you need to be fuelled to perform better which is what I need to be for worlds.

Post worlds the focus will move to shoot prep again which I can’t for.

The moral of the story is don’t be a tit and ignore your health markers slipping, it’s not big or clever to over train, not refuel or recover.

If you want to be the best you can be for you, you have to make it a lifestyle and put yourself first.

Btw. The shoot prep is cream prep really 😆

A message for those who are competing tomorrow and Monday ⬇️

Do not doubt anything tomorrow, you’ve done the work and done the best that YOU can do.

Embrace it!

Those 90 minutes in the race will feel slow at times but once it’s done you’ll want to do it all over again, because there’s nothing better than crossing that finish line seeing a big yellow flash of FINISHER.

Soak up all of the atmosphere, everyone screaming for you, strangers you’ve never met are there for you!

If it’s your first I have 3 big tips for the day:

1. Don’t go into the arena too soon your adrenaline levels will peak, try and go in 30-45 minutes before.

2. Get a good warm up in, loosen anything off that feels tight and get your heart rate up. You wouldn’t just run a marathon without a warm up and neither should you for this, build the load up on the sleds, do some lunges and get a feel for the farmers carry.

3. Do not worry about anyone else in your race, your race is your race!

I’m super excited to see one of my amazing girls their tomorrow and watch her fly, and I’ll be screaming for you all too.

Good luck everyone and enjoy your race!

🚨CALLING ALL RAVERS🚨

What do you want to feel like this summer walking through the fields?

You can hear the music in the distance, sun setting, the vibes are elite 🤌🏼

You have 2 options:

1- Be feeling the best you have ever felt in yourself and absolutely loving your best life, getting them shots on your boyfriends shoulders because you’ve got a banging back and you’re proud of it!

Or

2- Be that one friend who is getting bladdered to feel comfortable in those shorts and bikini top as well as your friends, begging all your friends to delete the photos of you from the weekend…

Don’t be option 2 and do something about it right now because leaving it 6 weeks before will quite literally ruin you and you’ll swell up like a balloon from alcohol and food from that one weekend.

And if you choose do nothing RIGHT NOW, then live by that choice and be happy.

If you start RIGHT NOW, you have time to build those sustainable habits and actually enjoy the process.

Make excuses, you won’t get what you’re wanting out of coaching this is simple.

Soraya has been with me since January and a lot has changed in her life since starting, one being she started a new job.

Now, a lot of people when they start a new job give up on themselves and focus on that.

However, she’s shown up when she hasn’t wanted to after night shifts.

Continued to keep those healthy habits we’ve created and worked everything to fit.

She says “she makes excuses”, but every week every single box is ticked because she wanted to change her life not just her body.

The thing is if a fitness journey can not be manipulated to your own lifestyle then you won’t continue with it after which is the hard part.

The goal is to maintain what you’ve achieved not to continue to loose.

She works her arse off (not literally because look at that 🍑) both in the gym and in work.

She makes it work to her lifestyle because that’s what it is and this makes her a pleasure to coach!

I could not be prouder 🥺

Now, bring on a half marathon and hyrox next year!!

If you are doubting yourself, YOU NEED TO READ THIS ⬇️

This client is something special because she has health conditions (narcolepsy and fibromyalgia) which affect her in day to day life.

EVERYONE told her she would always be like this but she wasn’t happy with that or herself for that matter.

When she started with me she was unconfident not only in herself but in her abilities too because previous PTs told her she “she couldn’t lift weights”.

What bull sh*t that was!

It was a need not a want for me to help her because I know I could change her life around.

And here is how we did it:

1. We started lifting weights because being strong would help her medical conditions and help her drop body fat which she needed to for her health. And being strong helped her build a strong resilient mindset too!
2. Her diet improved first by making smarter choices with being a student we know how easy it is to just order a dominos, instead we invested in meal preps or simple meals to make quick and cheaply. This again improved her medical conditions by improving her sleep as some foods would trigger her narcolepsy.
3. Making sure her daily habits were done on a daily basis to help her she only does 6k steps per day but makes sure she takes time out to help herself destress by reading or journalling and by doing that it has reduced her narcolepsy attacks.

This girl had everything against her, her medical conditions, PTs and her own thoughts but she never gave up even when results stayed stagnant, because they do.

She realised this and knew she would get to this point she is in right now because she worked on her MIND, she worked on everything and is relentless with all that she does.

I have never know anyone as inspiring and if you are making excuses you’re a bit pathetic because people have genuine things that they could use as excuses for themselves but they don’t!

I am immensely proud and this proves that ANYONE can do this for themselves you just have to want it…

If you do want it RIGHT NOW, head over to the application form in my BIO or drop me a message with “INSPIRED”!

Ps. She’s doing in October, so get out of your comfort zone

Hellooo you beautiful girlies! For those who don’t know me, I’m Lhea …

I’ve had a lot of new face follow me recently so I think you deserve to know who I am!

I am hybrid lifestyle coach for nearly 3 years now and it’s been the best 3 years of my life, not only the fact that it has changed my life but i’v had the chance to change 100s of women’s lives as well.

The whole reason I got into coaching is because I found my purpose with helping you girls.

I wouldn’t leave my uni halls because I was self conscious and how I would leave to “fit in” and feel “comfortable” would be to get absolutely bladdered and off my face, I never did well in social situations because I always felt awkward from being bullied throughout school being the “bigger” girl, absolute stupidity it was and it’s embarrassing for me to say.

So I started training on a “influencer program”, and I got no where. It was s**t because there was no support other than just a training program and some fobbed off meal plan on 1000 calories, I lost my s**t as you can imagine.

I wasn’t getting the results I wanted because there was no knowledge or support, I wasn’t feeling happy.

I then learnt I needed to invest into coaching because one off programs don’t actually work and it was worth every penny!

It is reason I am a coach and not just a trainer because you’re not a robot.

I understand you want to enjoy holidays, festivals and date nights because that is LIFE you should be able too.

I have been exactly where you are now and been feeling unhappy with how I look, unhappy in life and just anxious about everything.

I know if I can get out of a dark place, I know anyone can and my girls know ask any of them I will not let them give up.

I am relentless with them because I know they can do better and I know I am the best option for them!

It is so much more than just having an amazing body, it’s about being happy because that’s the route of why we all do it! HAPPINESS.

So a little disclaimer… If you are knew here expect a message because even if I don’t coach you I’ll still be your biggest supporter and I will not let you give up on yourself, you’re like a big group of friends I never had!

How you should be managing your recovery post race day ⬇️

Post-race recovery is just as important as your training to the lead up of the event.

It helps your body to repair and replenish itself after the physical stress and exertion of a race, which will help you to recover faster and perform better in future races.

I have 6 simple things that you can implement to aid your recovery:

1. Rest! Lot’s of sleep to help your muscles, tissue and organs repair.
2. Hydrate with electrolytes to replenish your bodies hydration levels, avoid excess alcohol and caffeine as they dehydrate you.
3. Now we all love a post race feed but once you have had that get back on the good stuff so your body can replenish it’s energy stores and more nutritional dense food can reduce inflammation and support muscle recovery.
4. Keep your body moving but at low impact, go for walks!
5. Stretch and foam rolling will relieve muscle soreness and improve circulation.
6. Listen to your body! If your body doesn’t feel ready to go back to normal training then don’t do it!

Save this for post Hyrox in London next weekend!

A lil cut up date for worlds and mission shreds for summer 💪🏼

So I have a half mazza 3 weeks tomorrow, I’m s**tting to say the least.

Which is so out of my comfort zone, running isn’t a strong point of mine but mission to make it is on. Click the link in the bio to donate, I’ll do another post on why I’m doing it.

Hyrox worlds is 6 weeks away and I’m bloody excited for that, me and have been GRAFTING.

Weight has been fluctuating each week from 76-74kg, these next few weeks I want to chip away so I can fly on race day.

I can’t lie I haven’t been consistent with food which is my down falls I actually forget to eat some days because I get so focused working away, it won’t be a bad thing when food gets low.

The plan for this is to set timers to actually eat because I just don’t stop because I love what I do but it’ll effect performance levels and health markers.

Really time to push now to get down which this sun today and looking back on photos this past year I really haven’t put myself first, from loosing my mum and wanting to distract myself with work which works but when you don’t look after yourself you can’t look after anyone else.

This year is the year I promise to put myself first and what I want both in personal life and business which I can not thank you all enough for.

It’s time to push HARD for the next 5 months to see what we can do!

We never grow in our comfort zones, and I’ve got to lead by example ✨💪🏼

I like you all to meet Cat ✨

When she first jumped on a call with me back in January she was just really unhappy with herself, no idea how to train, and was really feeling lost.

She’d already lost a sh*t tonne of weight before starting with me but she just wasn’t happy.

Cat would be told “you look fine as you are” like most people do but she didn’t feel fine in herself and she wanted to change that.

I asked her why she came to me for help and it’s because she trusted me not just from my socials but from having a few conversations and our Ailsa didn’t stop going on about me, thank you pal ☺️

But, on a serious note she’d been burned by other coaches before and been left really to her own devices which annoys me because not all coaches are like that and it knocks your confidence as well.

However, Cat was open minded and literally has smashed the last 12 weeks! Here’s what we did ⬇️

🪄We worked on her confidence by putting a bullet proof and manageable training program together for her to make sure she could do all the movements confidently and be able to progress.

🍽️ Nutrition this worked differently because Cat is a slimming world goer, but this didn’t stop us. We made sure we planned meals and factored in events by literally sending photos and keeping a food diary for me to keep a check on what she’d been eating and then I’d change what needed to have less and more of.

🧘‍♀️ Now her mindset, this is something else! Remember how I said she was unhappy in herself? Well, she’s blown me away within a few weeks of starting she’d signed up to Hyrox Birmingham and now she has an attitude to not give a f**k about what other people think of her. This was only possible because she started to see what she could really do and smashed it out of the park.

I could not be more proud of what she has done these past 12 weeks and really worked on herself! Not just her body, that is just a by product of what she can do and how she is now feeling.

Can I just add she’s 8LBS down and we HAVEN’T tracked a single calorie!!

It’s not just about what you weigh like most people think…

It’s about enjoying the process too and actually being heard.

Kelsey came to me at the start of March wanting some help and some direction to loose weight but also feel f**king amazing not just in herself in a gym environment too.

In a matter of weeks of just implementing the basics she’s SMASHING it and I could not be proud!

Here’s what she had to say:

"I began my journey with Lhea around 4 weeks ago. I had zero gym confidence and a lot of anxiety. My relationship with food has been poor for years and I felt like I was at rock bottom emotionally and physically. Leah listened to me and showed me compassion. She made me feel validated in how I felt. She didn't just push me to be better, she guided me and has been there every single day guiding me. I'm starting to feel more confident in my abilities, I'm hitting goals each week and my gym anxiety is decreasing. I'm loving my journey and the new community I've been welcomed into. I have found not only a new version of me, but new friends and a girl gang that are always there. I'm looking forward to what the future with Lhea holds"

Now, I think she feels f**king amazing don’t you agree!

If Kelsey’s story sounds like you then feel free to drop me a DM so we can talk about the next steps for you to become that hybrid athlete like Kelsey!