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Lone Wolf Health and Fitness

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Lone Wolf Health and Fitness

We hit all-round, not just physical. All round health and fitness

Hey there, here i want to keep people up-to-date with my pt and outdoor bootcamp dates and to help everyone learn a little more every day on how to become fitter stronger and healthier.

03/10/2023

I don't care if you're thick, thin, in shape, out of shape, lifting 100kg or lifting 5kg. If you are showing up for yourself everyday, in some way then il be cheering for you. 😎✌️👏💪💃
Let's go October
Winter health, fitness and wellness here we come 🥶🤟💪

14/07/2023

Helloo its been a while.... im back.

Its soon to be the start of the womens world cup 2023 hosted by Australia and New Zeland.
Lets go Lionesses.
What better time to do a little cardio challenge, in light of the world cup lets get match fit ready. 30 mins extra cardio for 30 days, outside of your normal daily work steps and training.
Are you up for the challenge?
It can be done at home, outside or in the gym. All you need to do is an extra 30 min cardio session every day for 30 days. The only stipulation is the duration is 30 mins and daily for 30 days. It can be walking, running, cross trainer, stairmaster, cycling, any sport practicec that you wouldnt normally do daily.

Lets go.

All of us together, fun in numbers, lets see how fit we can get and support our Lionesses thru the world cup in the process.

Starting tomorrow 15th of July. for 30 days.

England ladies first game is 22nd July vs Haiti.

Cheers
Sarah
I

20/02/2023

Don't have a leg press at your gym or train from home or don't have the mobility for leg press machine but want to replicate the same movement for your legs?
All you need is a wall and a stability ball.
Place your foot in the middle of the ball and drive the heel into the ball to extend the leg away and then release finish the rep.
Try 3 sets of 10 each side

Cheers
Happy Monday
Sarah 🙌🤟💪

09/02/2023

What better way to treat yourself this valentine's than by treating yourself the gift of better health fitness and well being.

I'm opening to online training which maybe more suitable to those who can't get to a gym or don't have the funds for a full membership right now but want to start making those changes now

This weekend i will explain each of the options below and how they may work for you.

Give yourself that heart day gift of better health and wellness for life

Cheers
Sarah 🙌🤟💪👋🤓

01/02/2023

So I'm doing a fitness February pledge. Pledge to do something every day exercise extra to your daily routine with me throughout February.
Whether it be an extra 500 steps, 20 squats, 20 sofa to stand squat adapter, 20 bicep curls.
Choose just one extra exercise daily for the next 28 days.

Today Im doing 10 Burpees
Il film it for you.

Let's do it together. Every extra movement exercise counts.

25/01/2023

Good morning
Happy Wednesday 👏👏👏

This morning I want to briefly talk about body perception.

Most people will see others and themselves in 3 generic categories ... Fat, thin and standard.

This is just a perception of the person's outer body shape/type/size.

Most importantly to quash is that thin/skinny doesn't automatically mean healthy and fat/overweight/bulky doesn't automatically mean unhealthy.

Rugby players are a prime example for the fat/bulky category. In a doctor's classification most would be obese/morbidly obese on the BMI scale due to their bigger muscle mass and bone mass.

BMI scale gives us no information other than weight to height ratio.
It doesn't factor in bone mass, muscle mass and fat mass individually it lumps it all under 'weight'

Exactly the same as skinny/thin individuals will have a BMI of underweight but no determination of what factor other than weight.
So a thin person may look healthy but they could hold a lot of visceral fat (fat that sits around the internal organs)

When training new people it's important never to judge purely on looks.
There are so many factors to a person's body type and body image.

This is true for when anyone looks at other people and judge what you perceive their bodies to be.
Take away point is stay in your own lane.
Be kind to your body but give it the best chance to be strong and healthy.

Encourage others that are trying to do the same. There is no one size fits all and no one single body type everyone should have.
We all need to strive for fitter stronger and healthier regardless of shape size weight or stature

Cheers
Sarah ✌️💪🤟

23/01/2023

It's been a minute.
Apologies for the lack of posts.

January. How's it going guys. Longest month ever isn't it ... And pretty chilly.
I digress

Today I want to show you how simple props can make for a better rep in an exercise.

Today I'm doing single leg step ups with raised leg emphasis on push off.

Why a stick and why the forward lean.
I'm aiming for more body weight over the quad to effectively load it and make it work a little harder.
The rear leg is doing minimal push off work it's just touch n go.
The stick is to stabilise my body position and support core strength which alot of people don't have when doing any single leg movement or control work.

In stabilising my body I can focus on the quad and glute use correctly and effectively rather than wobbling without.

Don't be afraid to use props to get a better rep.... People might see it as cheating but in actual fact the mode stabilised your body is the harder the quads and glutes will have to work in the movement.
Give it a go

17/01/2023

Let's get some music sharing happening... What's a song that you cant stop listening to right now or one you train to or clean to etc.. My training goto of the week is... Drop yours in the comments the more the merrier

10/01/2023

Good afternoon all how is the new year treating you.
All back to normal after a hectic few days and days slightly off balance to normal routine.

Has anyone set any goals of new years rezzos?

I'm still committed to my running miles for 12 weeks. It's.... Interesting 🤣😂😂🏃

Now in February I'm gonna be launching a new affordable online coaching programme for anyone who may be feeling the pinch from Christmas and or the cost of living crisis but still would like the guidance and programming progress with a PT.

More information to come soon...
Lets keep our health and fitness for front through these hard times and support and encourage those that are starting a new fitness journey or taking the next step in an already in progress journey.

I keep repeating myself but we are all in the same boat whether in a gym or an athlete or an at home trainer, we are all working on becoming the fittest healthiest strongest version of ourselves.

Lets build each other up
Be that hype guy/girl
Be your own or someone else's reason not to give up
This is what I wanna see in 2023

Lets go guys
Cheers
Sarah

01/01/2023

Happy new year guys.
What a weird way to start a new year on an end of week day 😅

I will be starting my tracking food and running goals on Monday as I like the week start at the Monday but you can start yours now.

What is the first thing you want to change, improve or build on this year. It could be literally anything to make a small or big improvement on last year

We all want to be our fittest strongest healthier selves and sometimes you have have to change a few things or improve a few things to achieve that.
Remember your goals wants and needs are your goals wants and needs. No one else's opinion matters and the only one who can improve you is you.

Start small. Create a habit.

Lets help each other. Il need all the help I can get for running 😂

Happy 2023
Lets go

Cheers
Sarah ✌️💪🤟

31/12/2022

As we head into 23' let's write a list together of 23 things we want to do or achieve in 2023

26/12/2022

Merry Christmas ladies and gents hoooe you all had a wonderful time.

Lets start looking forward to the new year. Has anyone set any mini goals ?

My first mini goal is to run 20 miles a week for 3 months minimum.
I hate running. But I want to build up CV strength and endurance and make more out of the outdoors.
Won't be easy but will be worth it

What goals will you set

Cheers
Sarah

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