Dom Leeder Fitness

Dom Leeder - Personal Trainer available for one-to-one training, Stretch sessions, group session, as

Operating as usual

08/06/2021

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!!

08/06/2021

Go check it out. Link in bio. Share.

08/04/2021

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!!

08/04/2021

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.

07/28/2021

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.

07/26/2021

On vacation and don't have much time? Try this short workout to get that core working.

5 exercises, 60sec each, non stop then 30-60sec rest. Repeat 3 times. Or 5 if you have 30mins to really finish yourself off.

Always remember to pull down that belly button and breath. Rest but don't give up!

Tell me how you get on.

07/19/2021

Workout with a view coming soon!

07/14/2021

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 ­čśë but always with always with smile!!!! Happy Birthday to you, you incredible woman!!

07/10/2021

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.

07/02/2021

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!

06/27/2021

Please share with those you think it may help.

There are many reason why this may have happened but if it is a pain that has slowly worsened over time, it is very likely it has happened because of a muscle imbalance. a lot of the time hips, ankle or SI joint are the culprits.

Don't look at just fixing the problem but go further and look to address the cause.

Here I look at one of the probable causes and also the most common I have seen amongst knew clients that come to me.

Often referred to as Runners Knee. Often our Outer Thigh muscle (Vastus Lateralis) is over tight/short and our External rotators and inside knee muscle (VMO) are Underactive/long. We need to release and strengthen. Check out this video to see ways on doing so.

Ask any questions you have and please share to help others.

06/20/2021

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!

06/17/2021

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.

06/16/2021

The lunge is a fantastic exercise that will target your quadriceps, glutes, core and hamstrings. But, it is often performed incorrectly. Putting the knees under undue stress and overloading the wrong muscle groups, while not getting the full benefits this exercise has to offer.

I give a shout out to as there is so much to be learnt from this guy. But when it comes to the standard lunge and for the benefits most of you are looking for, that knee needs to stay behind those toes to get the most out of the lunge. Especially when loading up heavy weights.

Take a watch and I hope it's helpful.

06/14/2021

TRX- Workout coming soon.

Now this isn't a sales pitch at all.. I just love them and they have been invaluable for all of my clients progress.

TRX stands for Total Body Resistance Training. It's a fantastic bit of equipment that caters for all levels.

Total body as any exercise being performed needs a solid brace from the core to be able to perform it with perfect technique.

Pro athletes to seniors it's a great supportive tool to get the job done. Using your own body weight and gravity to add on that resistance and get that burn.

On top of that if you're traveling a lot, it can be set up pretty much anywhere!

If you have one play with the tempo of your reps, rep range and rest period to really vary up your routine.

06/14/2021

TRX
Workout coming soon.

Now this isn't a sales pitch at all.. I just love them and that have been invaluable for all of my clients progress.

TRX stands for Total Body Resistance Training. It's a fantastic bit of equipment that caters for all levels.

Total body as what ever muscle group your working on you need to brace that core to be able to perform it with perfect technique.

Pro athletes to seniors it's a great supportive tool to get the job done. Using your own body weight and gravity to add on that resistance on and get that burn.

On top of that if you're traveling a lot, it can be set up pretty much anywhere!

If you have one play with the tempo of your reps, rep range and rest period to really vary up your routine.

Timeline photos 06/11/2021

Sun day fun day. Workout posts coming soon.

­čôĚ

Photos from Dom Leeder Fitness's post 06/02/2021

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

Timeline photos 06/01/2021

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!

Timeline photos 05/26/2021

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.

Timeline photos 05/23/2021

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.

05/19/2021

I'm going to be better!

My fitness journey started with a lot of problems. I had a few past injuries and a lot of medical help to try and get me back. Though none of that overly helped me. What helped was looking at my body and its years of improper use- the muscle imbalances that had formed over time. With the knowledge and experience I have gathered and putting my ego aside. I went to work on fixing all the s**t that had gone wrong. I succeeded! But then business started to boom. A hiatus happened.... but now I'm back and looking to work on my own goals again!

So I am dedicating myself and challenging myself to be better at all things Instagram so I can share my journey in hope it can help and aid you to reach your own goals, what ever they may be.

And one message I would love to leave you with- where ever you are at right now.... that is where you are at.... and that place is great. Don't discourage yourself because you don't feel good enough to start. Love yourself and where you're at and congratulate yourself for anything you do outside of your comfort zone, no matter how hard or how much you feel you didn't do good enough..... you did do good enough and your amazing!

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4605 Sylmar Avenue
Los Angeles, CA
91423

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MOVE MINDFULLY. Join my Patreon for my On-Demand workouts and more! Link in Bio