Lift Eat Empower

Lift Eat Empower Bespoke Exercise, Nutrition and Motivational coaching

Some of you are so afraid of failure that you never even begin to try and create your dreams.Take weight loss for exampl...
30/11/2022

Some of you are so afraid of failure that you never even begin to try and create your dreams.

Take weight loss for example, some of you want it, but you are scared to be in an environment where you perceive others to be better than you. So you dip your toe, you try and do it in secret, that way if you “fail” you can tell yourself you tried.

BE BOLD!

This is your life, your body!

If you want to lose weight and get fit, go where the experts are and copy what they do, learn from those around you and be prepared to make loads of mistakes along the way.

Failure is a part of success. You need to be willing to fail to work out what is right for you.

Failure is a wonderful word for those who lift weights. The aim being to lift to failure.💪🏽

Very rarely have I ever met anyone who regretted commencing a fitness regime.

Be bold with your training, you won’t regret it.

Love & health,
Lee x

08/11/2022

The reason my friend is wetting herself is because we’re in “that hotel” where there is NO dancing. To the right of me are tables packed with people sitting and having a nice quiet drink in the beautiful and warm Paphos. And we’re making our own fun and embarrassing ourselves. 😅🤷🏽‍♀️😏🤗

Just wanted to say hey to everyone 👋🏽 It’s been ages since I shared anything. I’ve had another trauma in my family and I really hit rock bottom. My beautiful friend dragged me away for some much needed rest and restoration and she let me cry some things through and take some time to come to terms with my pain.

Women who lift you up and have your back are so important. 💖 I love to inspire and lift up other women, but sometimes life knocks me down and I’m grateful for the women in my life who support me back onto my feet again.

This little video is so special because minutes before I had just been crying my eyes out but here I am being a plonker and having a silly giggle and feeling much better for it. This is the beauty of moving and music. 🎶💃🏾 You know I always say exercise will always be there for you, any day, any time.💪🏽

So of course I kept exercising, but I just didn’t have the energy/headspace to post anything. I hope you’re all staying on track with your fitness goals. 🤗

Whatever you are going through right now, I really hope you have a friend like mine to help you through it. 🙏🏽

I am woman and I will always rise up, it’s my prayer that you will too. 🙏🏽❤️

Love & much health
Lee x
💪🏽😋❤️

Never TOO OLD to party! Great time at with the hubby (who actually out danced me 😳).Remember I’m always saying there’s...
09/09/2022

Never TOO OLD to party!

Great time at with the hubby (who actually out danced me 😳).

Remember I’m always saying there’s a way to move that will make you happy. And when you’re happy you want to do it over and over again, and that’s how the results come. 🙌🏽



Love & health,
Lee x
💪🏽😋❤️

06/08/2022

I love this so much. ❤️

Be the pro and go to work.

Love & health,
Lee x
💪🏽😋❤️

Congratulations to my beautiful daughter who turned 16, finished her GCSEs (all 21 or so exams)😅 and then got to party a...
28/06/2022

Congratulations to my beautiful daughter who turned 16, finished her GCSEs (all 21 or so exams)😅 and then got to party at her prom. 💃🏾

I Love her so much. 💖

Proud mama moment, had to share with you all. 😍

Lee x

❤️

Simple chicken salad.🥗Often I hear healthy cooking is too expensive or time consuming.It’s not hard to chop a few vegeta...
17/06/2022

Simple chicken salad.🥗

Often I hear healthy cooking is too expensive or time consuming.

It’s not hard to chop a few vegetables of different colours or buy the already chopped stuff. 🙄

I rub some herbs/spices over the chicken - all purpose seasoning, black pepper, pimento, curry powder and bake it in the oven covered in foil to keep it moist. (I’m half Jamaican so I cook it looong, but you can cook your chicken for your preferred time make sure there’s no pink areas.)

Very little prep and you can continue working while it cooks.

The sun is shining, salads are the perfect lunch, juicy and refreshing.

Love & health,
Lee x
💪🏽😋❤️

10/06/2022

Resistance is key for women over 35. 🔑

There’s loads of options, weights, cables, resistance bands, body weight exercises… but finding your preference can be difficult if you’re a stickler for steady state cardio.

How about resistance bands?

Cheap to buy, easy to carry and keep clean, minimal storage and can be used EVERYWHERE.

I’m going to be bring you some great beginners examples to get you started.

These exercises are pretty simple, but effective when you use repetition. 😀

Try and do a minute of each exercise (30 secs on each leg if required), then repeat each exercise 3-5 x

If you’ve not started adding in resistance training this is going to be a game changer. 🙌🏽

Love & health,
Lee x
💪🏽😋❤️

💪

21/05/2022

I highly recommend adding these exercises into you exercise plan.

Yes they work your triceps, but they also improve chest and core strength.

Whichever level you choose, aim to do as many as you can do until you get to failure (full fatigue).

Aim to do this exercise 2-3x pw.

Love & health,
Lee x
💪🏽😋❤️

21/05/2022

If you’re just staring out and you’ve got a lot of weight to lose, you may find adding weight to your body and performing squats contributes to knee and lower back pain.

This is where body weight exercises can help.💪🏽

It gives you an opportunity to focus on form and technique rather than the amount of weight you can lift.

These exercises will still utilise the whole body but will also improve posture, balance, core stability and even flexibility.

1. Lateral knee raises with side crunch (15 each side)
2. Squat with lateral leg lift (10-20 each side)
3. Side kick into low lunge (8-12 each side)
4. Squat into heel raise (15-20)
5. Glute raises with an inverted raise- (15-20 each leg)
6. High planks (note 1 leg stays off the floor to drive knee towards outer and opposite elbows. Extend leg so that it remains parallel to floor for increase core and gluteal activation). (8-12)

The number given for a set are to be used as a guide only. You can increase or reduce to suit your requirements.

Repeat routine 3-5 times or add onto an existing programme. 😊

If you already have an injury you should consult your GP/physician for personalised advice.

I’d love to know how you’re getting on and which exercises/routines are working for you.

Have a great week.

Love & health.
Lee x
💪🏽😋❤️

So my baby boy turned 14 this week. 🥳🤗😅Have you ever tried an Escape room? As you can image I’m very competitive, but tu...
05/05/2022

So my baby boy turned 14 this week. 🥳🤗😅

Have you ever tried an Escape room?

As you can image I’m very competitive, but turns out I am absolutely rubbish at solving puzzles/riddles. 😏

We escaped our room with 12 secs to go 🤣😅 I like to live life on the edge 😂

So important to make memories with your families and friends.

Here’s mine ❤️

Hope you’re having a good week and making time for some movement.💪🏽

Next month my daughter is 16. 😅

Love & health,
Lee x
💪🏽😋❤️

Congratulations to for winning today’s prize of a free nutrition consultation. (Event competition). It was a challengin...
01/05/2022

Congratulations to for winning today’s prize of a free nutrition consultation. (Event competition).

It was a challenging event at Stanborough Park today due to the rain and cold.

But I had fun giving nutrition advice and teaching 6 tracks of Zumba. 🤩

I hope you’re all having a great bank holiday weekend. 🙌🏽

Love & health,
Lee x
💪🏽😋❤️

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