What do you need to give up to get healthy, what exercises should you do and what's the secret to getting a six pack? PT Leanne Moore tells us the answers.
My love of fitness started during my college years. I had put on a bit of weight and was living a very unhealthy lifestyle, eating all the wrong foods and getting no exercise at all. It wasn’t until last year that I took it up as a career though. I realized I was happiest writing and doing the things I was passionate about.
Usually my own sessions are at the end of a long day or if I’ve time between personal training clients. I don’t see it as a chore though, I love it. I usually do five weight sessions a weekend and two to three cardio sessions. I’m a fan of the ‘strong not skinny’ phrase; I just love the feeling of growing stronger.
I did a kickstart six week programme and saw a massive change in that time. The difference that can be made in that time frame with weight training and healthy eating is incredible. Adding a proper weights plan was the turning point for me. My boyfriend Dave is also a personal trainer so he was obviously a big help at the start.
I changed a lot of my eating habits to be honest. I used to think I was eating healthy until I realised a lot of what I opted for was literally loaded with sugar. Cereal was my biggest vice by far.
It really is like 80% of the work. I used to pig out and then go for like an hour run to try work it off. I had a terrible mindset when it came to food and exercise. But honestly when I corrected my diet, I saw lasting results. I definitely eat far more than I used to. I just make sure its all good food. My first bit of advice to anyone adopting a healthier lifestyle is to monitor your sugar intake. You’ll notice a massive difference with that alone.
I’m absolutely obsessed with deadlifting. I have noticed a massive change, not only in my body but also in my mindset from adding some bigger lifts to my workout routine.
When it comes to the tummy, it’s mainly down to the food you eat. Exercises of course help, but 90% of it is done in the kitchen. Eating a good clean diet will go a long way to shaping your stomach. To be honest I do very little ab work in the gym.
I train five days a week – mostly weight training, with a small bit of cardio. At the moment my programme is split so I do the following:
Day 1: Deadlifts and cardio
Day 2: Shoulders and abs
Day 3: Rest
Day 4: Chest and biceps
Day 5: Back and triceps
Day 6: Legs
Day 7: Rest
I do use some machines in my workouts. My favourite is the lat pulldown. I have noticed a huge difference in my back; using weights and this machine has a lot to do with that. Machine weights are an incredible starting point for anyone looking to get into weight training.
Breakfast: 2 full eggs, avocado, grapefruit and coffee.
Snack: Rice cakes with almond butter or fruit and raw nuts.
Lunch: Gluten-free wrap with chicken and green salad.
Snack: Low-sugar protein bar
Dinner: Protein of some sort (chicken, turkey, steak, salmon) with sweet potato chips and vegetables.
Sometimes I will eat again before bed; usually either kale crisps or greek yoghurt with protein powder mixed in and a little nut butter.
I read and research a lot. But honestly my biggest inspiration in the area has been Dave. He has been a personal trainer for over 12 years. I literally wreck his head constantly asking him his opinion on things. He also loves cooking so it really is just something we both are very much into in our everyday lives.
Forgive yourself, move on, enroll in a new gym class, book a few training sessions, and get motivated again. Make a short term goal. Tell yourself for the next five days you are not going to have any cheat meals. More often than not that is the small goal that will kick start your motivation again. First and foremost life is for living – so my advice is ALWAYS to do just that. Find a happy medium; work hard Monday to Saturday and then enjoy your treat meal.
My advice would be to ask your gym instructor or a fitness professional to help you with the following:
1. To be healthy. Thats my primary motivation. We only get one body – it’s up to us to take care of it.
2. To be strong. Feeling stronger is amazing. I don’t go by the scales, I go by how I feel.
3. For a healthy mind. Let it be YOUR time and enjoy every minute of it.