Dom Leeder Fitness

Can't do 1on1 training but still want to work with me? DM me and I can get you the info.

During the major lockdown I was running free workouts over zoom to keep people moving to try and help people get through some of their toughest times. The turn out was incredible and the community was heart warming. As long as I still have people coming I have promised I will continue holding them. Although they are no longer free they are still a great deal! With monthly and weekly subscription offers the workouts are as low as $18.

I have people of ALL abilities and offer modifications. All I ask is you come with a smile and the willingness to join in with the fun. I'm there to help with form correction and advice as best I can in a group setting.

Come sweat it out with others!!

Go check it out. Link in bio. Share.

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Can't do 1on1 training but still want to work with me?

During the major lockdown I was running free workouts over zoom to keep people moving to try and help people get through some of their toughest times. The turn out was incredible and the community was heart warming. As long as I still have people coming I have promised I will continue holding them. Although they are no longer free they are still a great deal! With monthly and weekly subscription offers the workouts are as low as $18.

I have people of ALL abilities and offer modifications. All I ask is you come with a smile and the willingness to join in with the fun. I'm there to help with form correction and advice as best I can in a group setting.

Come sweat it out with others!!

What ever it is that gets you moving, lean into it.

We forget how lucky we are sometimes to be able to move. So try and love every minute of it. If you struggle to get yourself moving, play with different ways that get you there. Whether that be a walking meditation, walking your dog, doing it with a friend.... or ME! Then congratulate yourself rather than beating yourself up for not doing as good as you thought you should. The next day you'll do better, especially with a positive mental attitude towards it.

Salads, good or bad?

Well there's not much wrong with them that's for sure. But you want to make sure you're still getting all the nutrients your body needs for the goals you are working towards.

If "leaning up" or working towards hypertrophy is your goal. Make sure you fill it good sources of COMPLETE protiens and don't forget your complex carbs.

In here we have all the great veggies, egg for some protein and good fats, Farro for my carb and chicken for protein. You can also use Tempeh, tofu, legumes etc and the Farro helps keep them complete.

Workout with a view coming soon!

Happiest of Birthdays to the amazing when she's not kicking it with American royalty, she's crushing it with me with mild to excessive amounts off shade 😉 but always with always with smile!!!! Happy Birthday to you, you incredible woman!!

However hard it may seem sometimes, whatever struggles are happening in your life, getting the body moving WILL help.

However you do it, wherever you do it. Just DO IT. Your mind, body and soul will thank you after.

To Grill or Not to Grill.

For most of us Summer heat is here so get out and grill your meals on the BBQ. Not only does it make food taste great but it has its health benefits too.

You eat less fat. When pan frying all that fat stays in the pan with your meat. Get it on the grill and let that drip off.

Vegetables retain more nutrients. Boiling them you end up loosing a lot to the water.

You get to be outdoors! Always a bonus.

You normally use less butter or fats to cook with.

Here I grilled Sablefish/Black cod and some asparagus. Tossed some vegetables in with some cooked quinoa and voilà! Fantastic meal with all the good stuff.

Enjoy!

Just remember why you started...

I love being active, it's my happy place.. but that's not to say my fitness journey has been easy. Everyone has their own struggles and it's how we get through them that shapes us at the end. Don't get caught up at looking at others and judging yourself on them. Whether it's a good or bad thought, you have your own journey and goals, so concentrate on that.

In full transparency growing up I was extremely skinny and was bullied a good amount as I'm sure many unfortunately were. I always struggled with my body image. Dealing with my own self limiting thoughts and body dysmorphia. Me saying this isn't a plea for sympathy but to highlight we all have, and have had our own s**t and baggage that shaped our past selves and still may want to haunt us now. Heck, I still struggle and it's really hard sometimes. Don't let it be the thing that limits you now. That's fear of failure talking and we are all capable of whatever we put our minds to.

Lots of people want to put you down instead of lift you up. Surround yourself with those that push you, lift you and support you! The others unfortunately may still be dealing with their own limiting thoughts and projecting them on to you.

You're amazing and you 100% have this. Set those goals and keep hitting them!

Portion size.
Eating the right amount for your goals.

(Meal details below)

So I've spoken about my thoughts regarding "fad" diets. They're not sustainable. Simply put- calories in VS calories out IS. This means eating clean and and getting the right macro nutrients your trainer, dietician, nutritionist or yourself recommend for your specific goals.

Let's say you are looking to loose weight. Firstly, get active,, atleast 6 times a week starting at 30-60mins a day. And as long as you're eating the right stuff; Complex carbs, complete proteins and good fats then it means you are able to eat less and still feel satiated at the end of it. More smaller meals spread throughout the day helps curb the cravings, and if you want to check your daily caloric intake, there are many handy apps out there that can do just that.

Whatever your goals are. Be kind to yourself. Treat yourself from time to time, indulge even. Just get into the habit of clean eating and portioning correctly. Mix that with a good exercise regime and you're on to a winner.

Here I had grilled Chicken legs, Farro (looove this) mixed with bell pepper, mushrooms, garlic, onion, green onion, carrot and Spinach.

Sun day fun day. Workout posts coming soon.

📷

Snacking doesn't have to be bad.

It's always hard to keep away from "snacking". And we normally go to the easiest thing to hand.

Try this. It's delicious, healthy and balanced.

Greek Yogurt, mango, banana, chia seed, handful of walnuts sprinkled with some cinnamon.

Quick, easy, DELICIOUS and can fulfill the sweet tooth while being healthy at the same time.

@ The Happy Place

Exercise comes in all forms. But the most important thing is you find the types that you LOVE! That way... it's easier to stick with it.

I burned almost 2000 calories on this hike and every second filled my soul that little bit more! Best thing about hiking is there's often a destination that you know is worth the effort.

Find what you love and have fun!

Complete Proteins. Are you getting all the protein you think you are?

On this plate of food there are three protein sources: Which do you think is incomplete? Answers on a post card or just in the comments below.

Not all protiens were created equal. There are 9 essential amino acids you must get through your diet. COMPLETE Proteins have all of them. INCOMPLETE Proteins do not.

In general most plant based Proteins are incomplete. But do not worry... some of those lovely little carbs you've put in the naughty corner are to the rescue! You can complete that protein source so your body can get as much of that muscle repairing, satiating nutrient we all know and love.

Wholegrain carbs! For example brown rice, will complete this protein beautifully. It adds on the amino acids that that protein source is lacking. So get it on that plate!

Eat clean. Eat smart. Eat right.

Carbs are not your enemy.

For a long time they have been seen as the bad guy in your diet. But in fact as long as you eat the correct ones, for most, they are essential.

COMPLEX CARBS is where you want to have the majority of your Carbohydrate intake as they provide fiber, minirals and vitamins needed in a rounded diet and provide an amazing stable energy flow for your day. It's the refined sugar in processed carbs that have none of these fantastic benefits and will have your energy peaking and plummeting.

See them as protein savers. For without enough carbs your body will start using protein as its go to energy provider. BUT to improve metabolism, you want to build lean muscle mass which NEEDS that protein.

Calories in calories out. It can be as simple as that, but getting the right information and facts is key!

Here is my go-to breakfast- Old fashioned oats, unsweetened vanilla almond milk, chia seed, flax seed, pumpkin seed, banana, a little mango for sweetness and topped with walnuts. Packed full of the right calories. Just make sure you have the right amount for you.