L.I.T

🚨 April Announcement Alert!!🚨

If you have followed me for a while you'll know I'm extremely passionate about helping as many women as I can to achieve their goals and become confident and strong in their own body!

❌This isn't your standard online coaching program...

✔️ This is me working hands on with you 1:1 and providing you with every tool needed to hit your goals

I will put that structure in place that you may be lacking and ensure you stay accountable to not just me but to yourself also👊

This is why the LIT gals have such insane transformations...check it out👇

has dropped 41 lbs & 14.5 in.

in the past year has shed 19 in. of body fat and 20 lbs

brings her loss to -52 lbs & -31.5 in.👏

grace is down 26lbs & 16 Inches👊

becca is down 17lbs and an insane 21 in.

has dropped 10 lbs & 11 in. in only 5 weeks

in only 4 weeks has dropped 1 stone of weight and an insane 10.5 in😲

is killing it after dropping 12 lbs & 18.5 in only 8 weeks 🔥

So, This opportunity is for you if you are✔️

-Fed up and feel stuck in a rut with your fitness and physique and are tired of not feeling confident☹️

-You struggle to stay on track with your fitness and nutrition and need that extra support, structure & accountability👌

- You want to improve your overall fitness levels, reduce your waist size and focus on toning up for summer 👙!

-You want to achieve all of the above but have no idea where to start✌️

But this is not for you if:❌

✖️You are not open to changing your current habits
✖️You do not trust me fully as your coach
✖️Improving your fitness and health is not 10/10 importance

 
If you have read all of the above & you think you would be a great fit .. that you are ready to start improving your body and health & you want to take advantage of the limited spaces

Simply DM me “April Slots” and I’ll let you know more!📲

Listen Up Gals!🚨🚨🚨

 
🎀You don’t want to miss out on this amazing opportunity to work with me!

🎀As a female only coach I am so passionate about helping women become the strongest and most confident version of themselves, on the inside & out!

❌This is not a generic 1 size fits all program where you will be left to your own devices!

 🎀I like to work closely with my gals and give them the 1:1 coaching and support that they deserve and need in order to reach their goals.

 🎀I will put that structure in place that you may be lacking & ensure you stay on track by keeping you accountable before and during the festive period!

Because of this style of hands on coaching my client’s have been able to achieve incredible results👇👇

wanted to get in the best shape possible before her wedding & managed to drop 17.5 lbs and 14 inches of body fat in a sustainable & non-restricted way!

is absolutely killing it & has lost a total of 44 lbs in the past year and dropped 16 inches of body fat

in only 3 Months has dropped an incredible 10.5 inches of excess body fat!

has gone from strength to strength & has dropped 50 lbs & 30 inches of body fat

has dropped a whopping 14 inches of excess body fat over the last couple of Month's

 👉This amazing opportunity is for you if you’re:

✔️feeling fed up & in a rut with your fitness & physique and just want to feel confident again

✔️struggling to stay on track with your exercise and nutrition & need some extra support/structure & accountability

✔️you want to look and feel your absolute best for the Christmas period and thereafter🎄

✔️you want to achieve all of the above, but you have no idea where to start?

 ❌But this is not for you if:

❕you are not willing to invest time & effort into improving your health & fitness

❕you do not trust me as your online coach

❕improving your physique is not important to you

 
👉If you have read the above and you really want to look & feel your best over the next couple of weeks & throughout Christmas... AND you want to take advantage of this incredible chance to work with me 1:1...

Simply DM me 📲 “Christmas Slots”

INSANE CLIENT PROGRESS🏆

🎉I just have to give my amazing client another shout out this Month!!

🎉This girl has been absolutely smashing it lately! Growing and learning week in week out and continuing to work on her goals even when things get hard💪

🎉With the countdown on to her big day now 💍💒 I cannot wait to work with her on the lead up to her wedding

🎉She is positively glowing and this is all down to consistency, improving eating habits and working on herself and her strength in the gym!

👉If you would like to set some goals and work on yourself ...for yourself then why wait⁉️

❌I am closing my doors shortly to new clients so now is the time to act!

Fill out the link in my Bio or DM me "Sept Slots" and we can have a chat about your goals! 🖤

All you need to know about my Online Coaching‼️

✨So firstly & most importantly.. all of the work I do with my clients is entirely personalized!

✨Each client is different, I understand that, so you WILL NOT receive a one size fit’s all, generic plan from me!

✨I don’t believe in restrictive dieting and short-term results! I’m more of a long-term/ take it step by step gal and will help you create a better routine with fitness and food so that you can implement new habits for life🙌

✨I won’t have you cutting a ton of foods or telling you that you can’t have a couple of drinks at the weekend. I understand that balance is absolutely 🗝️

✨In order for my girls to achieve the best results possible for the long-term, they need that balance so that they can still make progress whilst enjoying all that life has to give 🍕🍾

✨My workouts are all about progressing over time and building strength so that your everyday tasks are much easier 🛍️ I alter workouts every week depending on your progress to ensure you are really pushing yourself and improving week in week out💪

✨I understand that life can be hectic at times so all of my sessions can be completed in an hour or less...I also offer shorter workouts for the days where you may be struggling with time!⏳

✨I cater for all levels of fitness and offer gym/home plans so you can decide where to train from!

✨Don’t worry if you’re unsure of the exercises on the plan, every exercise you will be given will have video & written tutorials attached… No more searching through Youtube to find your tutorials ‼️

✨Community & support are super important to me so that’s why I have the LIT Academy WhatsApp group with all my amazing clients! It not only helps with motivation but it’s a great support network also that helps the girls to stay on track & hit their goals!👯

✨If you’re reading the above and would like to work with me and become a part of the LIT Academy team then now is definitely the time to do so!

❎I will not be taking any new clients from Wednesday onwards and after that prices will increase!

👉Fill out the Client Application form in my Bio or send me a DM “Sept Slots” and I can send you over more info!📲

Important Announcement‼️‼️

Listen Up Ladies…👀

As of Wednesday 21st I will be closing my doors 🚪for my coaching!

This year so far has been incredible for business & I have loved working with so many amazing women to get insane results (swipe ➡️ the post to see some of their amazing progress so far!)

Now is the time for me to stop taking on more clients as the business is very close to capacity

I work hands on with every client to ensure their success so that’s why I can only work with a limited number of women at a time

Over the next couple of weeks, my focus will be on serving all the amazing ladies I am currently working with to the highest standard possible

I will also be using this time to improve my coaching services even further

If you have been following my Insta and the work I am currently doing with my ladies, and are on the fence of joining well then now is the best time!🙌

Once my doors re-open the price will have increased!

This year I have invested thousands💲💲 into making my coaching service as good as it can possibly be and to serve my team to the highest standard possible..

...with that demand and quality of results have continued to skyrocket📈

If you would like to work with me at the current rate before prices increase well now is the time to act!

If you goals are to:👇

🏆Look and feel your best

🏆Increase your energy and improve your confidence

🏆Gain the knowledge to get results for life in a healthy and non-restrictive way

And you tick these 3 boxes👇

✅Reaching your goal is very important to you

✅You’re open minded to new ideas

✅You trust me as your trainer and my ability to get you insane results

Then you will be a brilliant fit to join my online coaching team of incredible women who were in a similar position to you before they started!

If you’re interested, then simply hit the link in my Bio or drop me a DM with the words “September Slots” and I can send you over more info!

Even if you decide not to go ahead I’ll be able to point you in the right direction for what you need to reach your goals

Don’t miss out on this opportunity to work with me! Your future self will definitely thank you!💃💃💃

🔥 Nicole's Insane Progress So Far🔥

Let’s just take a minute to appreciate that this girl started as a complete beginner❌ (no experience lifting weights)✔️worked long hours & shift work all while making insane progress!! 📈

So,  this is your reminder ladies, that there really are no excuses❗
 
I’ve posted journey on here a couple of Month’s ago but this girl deserves another shout out! All of this progress took place within the home (with a couple of dumbbells)!

She has progressed and changed her entire lifestyle and mindset around training and eating to fuel her body and I’m super excited to get her started in the Gym this Month!

Of course, as with any newbie to the gym, it is quite daunting BUT we have gotten to a place in her training where she has built a solid foundation and movement pattern with her form and technique at home so it’s simply about transferring that over into the Gym!🏋️‍♀️

I couldn’t be prouder of this girl for all her hard work and showing up week in week out to smash her goals! Not only that, but would you look at the reduction in her B.M.I!! She has put her health 1st and is building a healthier future…& life of longevity and healthy habit’s moving forward!🙌

 ❌She had tried to work with trainers in the past but simply failed as nothing was tailored to her/ her lifestyle and her goals! Every single client is different and requires a unique and personalized approach when it comes to hitting their goals!

🎉🎉Nicole’s progress to date stands at a loss of 43lbs/ 26 inches overall/ & -7 from her B.M.I! (No restricted eating/ no hours spent doing hours of cardio)

👉So girl, if your sitting there reading this, and have been making up all of the excuses as to why you cannot start, why you can’t put yourself 1st and really achieve something amazing..Just take Nicole for example..

If you are fed up of always saying “ I wish I could achieve something like that”, DM me “September Slots” & we can have a chat about your goals and how you can reach them🙌🙌

Listen Up Gals!

I’ve got an amazing new opportunity to work with me in July!

As a female only online based coach I am extremely passionate about helping women achieve their health & fitness goals and become the best possible versions of themselves!

❌This is not a generic one size fits all plan where you will be left to your own devices.

I am a very hands-on coach and will work with you 1:1 on your personalized plan to guarantee you hit your goals!

I will put that structure in place that you may be lacking and ensure you stay on track by keeping you accountable this Summer!

Because of this style of hands on coaching my client’s have been able to achieve incredible results👇

came to me looking to drop some unwanted body fat and create a good relationship with food and training, she has managed to drop 37 lbs and a total of 10 inches from her body to date and has gained a ton of confidence and feels much stronger in her body!

on the other hand came to me with more performance-based goals and has hit some incredible PR’s in the gym (100kg Deadlift, 150kg Hip Thrust, 90kg Box Squat to name a few) all while dropping 5 inches off her already incredibly toned body!💪


This opportunity is for you if you are✔️

-Fed up and feel stuck in a rut with your fitness and physique and are tired of not feeling confident

-You struggle to stay on track with your fitness and nutrition and need that extra support, structure & accountability

- You want to improve your overall fitness levels, reduce your waist size and focus on building some bad ass glutes!

-You want to achieve all of the above but have no idea where to start

But this is not for you if:❌

-You are not willing to invest the time & effort into improving your fitness & physique

-You do not trust me fully as your online coach

-Improving your fitness and health is not super important to you


So if you have read all of the above, and you’re thinking, “That’s A Bit Of Me, I’m ready to start improving my body and health and you want to take advantage of this incredible offer to work with me 1:1

Simply DM me “July Slots” or fill out the client application form https://forms.gle/6DZ82ErkuYU2ian46

and I’ll let you know more!👌

https://www.ladiesintraining.ie/blog

New Blog is live ladies!

Well worth a read if your prone to skipping your workouts during your TOTM! I explain why maybe you shouldn't!

Blog | L.I.T L.I.T8 minutes ago3 min"Training During Your TOTM"Training on your period could be a major trick you are missing when hitting your performance and physique goals and I’m going to explain...2 views0 commentsPost not marked as liked

To My One In A Million🐾

"When tomorrow starts without me, don't think we're far apart , for everytime you think of me, I'm right here inside your heart"

Nala 13-05-2022

Spaces are currently open for the LIT Academy 6 Week Fat Loss & Tone Program! Visit website for more details www.ladiesintraining.ie or fill out application here!
https://forms.gle/7QJkELatWj4dbubB6

Fat Loss Doesn't Need To Be Complicated❌

💫Here are a couple of tips that you can include into your lifestyle if your goal is to drop some weight/ body fat

💫 As we know in order to drop weight/fat we need to be in a calorie deficit, which means we consume less calories than our bodies burn/ or we create an energy surplus by moving more

💫 You do not need to follow an extreme diet/ cut out all your favorite foods or take part in an extreme exercise regime that you hate in order to see results

💫 By following some of these tips (improving nutrition with balanced meals high in protein, veggies and fats/ increasing your hydration and daily activity) while remaining in a slight calorie deficit will give you a much higher chance of reaching your goals in the long run!

Again, as the caption states, fat loss does not need to be complicated, it should be simplified so you feel confident in reaching those goals by taking small steps each day!

(If you would like to work with me on your fat loss/weight loss) goals then follow link in bio)❤️

"Sometimes your progress in the gym will not be about adding extra plates"⤵️

👉Squats have never been a strong point of mine but in the past couple or months I have really focused on improving my overall form, technique and depth

👉 I could barely reach parallel a couple of months ago and to be honest I always believed it was my anatomy and genetics that was the limiting factor in me getting deeper into the squat

👉However, as a trainer I went back to basics, dropped the weights from the bar and really focused on my technique, slowed down my tempo, and upped my warm up game

👉 I spent more time opening my hip flexors, improving my ankle mobility and adding some warm up body weight sets into my training

👉From the photo you can see I have been able to add an Inch or 2 to my depth, squats are feeling a hell of a lot more comfortable and strong and there becoming a favourite of mine now

➡️So this is your reminder: if your struggling with a particular exercise bring it back to basics, take the weight off the bar and dial in your technique, become a begginer again, leave your ego at the door when you enter the gym, it's just you against you💪

&c

"You won't get the ass you want by sitting on it" 😉🍑

➡️In order to maximally train the glutes it is super important that you hit them from each category (horizontal/vertical/abduction)

➡️The glutes are the largest muscle within the body and are primarily made up of the (glute max with both it's upper and lower sub division)

➡️There is no one perfect exercise to to target the entire gluteal region but more categories of exercises that can be mixed and matched with different loads , tempos & overall effort

➡️This is referred to in glute training as following the rule of 3rds. 1/3rd of your exercises should be horizontally loaded/1/3rd vertically loaded & 1/3rd abduction)

➡️ Broken down also into 3rds is your load (light/moderate/heavy) and effort (to failure/ 2-3 reps shy of failure/ nowhere near failure)

➡️So if you really want to grow and strengthen your glutes then it is so important you are following a structured plan based around these principles

➡️Going to the gym without a plan and believing you can grow those glutes with 30 minutes on the stair master is foolish thinking!Find a plan and stick with it, lift those weights and apply a system of progressive overload, that is what will get you those glutes!

#🍑

New Blog is gone live on the website! A good read for any of you ladies who may be currently/ or considering doing Intermittent Fasting!

Stop doing Intermittent Fasting if you’re looking to change your body physique! How jumping on the newest diet trend maybe hindering your progress instead of promoting it! Every week, month, or year there are a new set of diets that jump onto the scene and promise to transform your body shape in a certain amount of time! Keto and Intermittent Fasting have been around now for a....

New Blog is Live! Check it out here!

“My philosophy around training and why I believe women shouldn’t be afraid to pick up the barbell” Welcome back to another Blog! This one is all about my philosophies around training and why I believe every woman should be lifting heavy ass weights every week! This blog is going to take a pretty in-depth look into all things female fitness and training and my beliefs on how women should be streng...

"The beginning is always today"

If your waiting for the right time to start something or for something to miraculously happen,then this is your wake up call

There is never a right time, life is constantly throwing us s**t , we will always have to deal with things going on in our lives however, what we do have is the ability to choose how to deal with that s**t

Whether that's with our work, relationships, business or our bodies if we want to achieve something then it really comes down to ourselves and taking action on what we want to accomplish!

So this is your Monday reminder that you can do this, you are capable and important and you can handle whatever this week throws at you🖤

Girl Things!👀

There are so many stages throughout the Month that affect our performance and ability to train in the gym with our monthly menstrual cycle being one of the main culprits

Again, the rise and fall of s*x hormones such as estrogen, progesterone, testosterone will play a major role in how we feel week to week but there are a few things we can do to try and subsidise these side effects so to perform out best in each session

Of course it's always important to listen to your own body and come to understand your own physiology over time!

Go Check Out The New Blog!

Let's Talk : Training Around Your Cycle & Individual Physiology Lately I have been researching and trying to gain some further insight into how we, women should be training to suit our own physiology. The rise and fall of hormones such as estrogen & progesterone and our menstrual cycle largely affects how we train and even function from one week to the next. Jus...

" The best project you will ever work on is you" 💙

I always feel SO much more pumped for the gym when I've got a quality good set to throw on!

In love with this blue lagoon matching gym set!

gym gear just hits different

" It's not a short- term diet, It's a long term lifestyle change"

💫Sometimes when you feel like you are doing everything right yet your body measurements are telling you a different story can be super frustrating!!

One or more of these could be the reason!

💫Have a read through to maybe gain a little insight into some areas you might be slipping up on or things you might be doing that you are not even aware might be affecting your progress!

👉As always if you found this post helpful give a LIKE or SHARE! 🖤

"focus on the weight you lift, not on the weight you lose"

Just a reminder that growing muscle means you will simultaneously be dropping body fat

The more weight and resistance you can place on the muscle and the more muscle you can grow the less fat you will have on your body

Muscle takes up less space in the body as fat so the more muscle you can replace with stubborn fat the leaner, smaller and more defined (toned) the body will be

So as a Monday reminder ladies, don't forget to lift some heavy ass weights 🍑💪

I think this is a super important post that most women need to read & understand!

The scales, which are designed to weight our bodies can fluctuate from each hour, day & week and there are a number of reasons (that are not an increase in body fat) as to why these increases occur!

From hormones to stress and even post training sessions, the scales have the power to increase and decrease all the time

I think it's important for us all to understand this. I constantly see my clients getting too hung up on the scales to the point where they allow it to dictate the mood of the day
(happy 😄 with a decrease/ upset ☹️ with an increase)

Just understand that there are so many external factors as to why these digits alter so please don't place your self worth on a weighing scales

I always advise my clients to take photos from various angles aswell as tracking body measurements in a bid to track body fat

Now I'm not saying that the scales cannot be used as a tool to track weight loss in certain individuals I'm just saying don't go too hard on yourself and try to use other metrics for tracking also to understand your progress as best you can

Again, I hope this post helps and don't forget to LIKE and SHARE if you found it useful 🖤

And I'm Back!

Been completely MIA over the last couple of weeks but happy to get back into the swing of things and start creating some killer content for 2022!
I hope all you lovely ladies had a fab Christmas and New Year and found the time to relax and unwind!

I'm just stopping by to say if your just getting back to the daily routine today and your feeling the pressure to start eating healthier, start a new fitness program and be the best version of yourself then please be kind and go easy on yourself

Starting into a New Year can be super overwhelming especially with the way things are today, life can be tough enough sometimes so please be kind to yourself and take it day by day if you are planning on starting a new fitness program or have a physique goal in place

If you have a fitness/physique goal in place I always recommend sitting down and getting super clear on YOUR WHY for achieving "said goal". Go as deep as you possibly can to understand your goal
I would then advise writing down all the steps necessary to get to that goal and the small habits you can put in place to achieve it!

I don't particularly like the pressure January brings for many women to get going with a new diet/program!
I think January is a great time to focus more on your mindset and preparation for the goals you might have in place! Then, in your own time and when your ready get out there and smash it!

Back with a bit of a random post here but hoping it helps! If anyone is thinking of setting a physique or fitness goal at some stage and would like to work with me then hit me up in the DM's 🖤

#2022

Why the scales may not be the best way to measure fat loss‼️

💫Did you ever wonder how 2 bodies that weight exactly the same can appear to look so different?

💫The ratio of muscle - fat VS fat- muscle is the answer

💫 The more excess fat you can replace with lean muscle on the body the leaner and more "toned" the physique will appear

💫Yes, muscle & fat may weight the same in theory but fat takes up a much larger space in the body compared to lean muscle

💫This is why using the scales as your only measurement of progress may not be the best method of tracking fat loss results

ℹ️I suggest taking multiple photos from a variety of angles aswell as body measurements in key areas such as waist, hips, glutes, bust, thighs to monitor progress instead of solely stepping on a scales

"Help Me, I'm Sore" 👀

👉With starting a new set of workouts this week my body has definitely felt some serious DOM's

👉I get asked a lot from clients if they should workout when experiencing DOM"s and the answer is very individual to each person

👉 It's important to listen to your body when it comes to DOM's, if your body is sore and aching and your planning to try and smash a workout and hit some PR"s then maybe holding off for a day from the gym and doing some active recovery maybe more beneficial

👉 DOM's are almost unavoidable for beginners as the muscles are getting used to new movements and muscle damage

👉However for intermediate to advanced it very much comes down to how well you recover

👉Rest, hydration and good nutrition are key in avoiding DOM's week in week out

✖️(Also as a side note, muscle soreness does not equal a good workout, often people feel that extreme muscle soreness means they smashed a workout, it's more important to recover well and be ready for your next training session than it is for your muscles to be aching due to your workout)