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Leisha Mulvey Fit

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I’m Leisha, a Personal Trainer and Bikini fitness competitor with a Sport & Exercise BSc Degree. I live and breathe fitness and health; and my aim is too get people results they want through good quality evidence based information and an attention to detail. I hope you enjoy the healthy recipes, blogs and series I share.

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Fat Loss. When you want to lose fat you need to make sacrifices. I don't remove food groups or ban foods in a fat loss phase, but you have to sacrifice some things. These things are "days off" or "cheat days" ⠀ To lose fat you need to be in a calorie deficit, I think the easiest way is to track your calories, especially If your just starting out. So having the weekends off or a blow out on Saturday night could easy undo all of your hard work in the week. ⠀ So hit your calories consistently over the whole 7 day week and be mindful of those 'off days' your giving yourself. #TeamLMFIT #LMFitties #LeishaMulveyFit

Heel Elevated Goblet Squats POSITION: Heels Elevated, Narrow stance, Elbows tucked in. Knees drive forward, torso stays upright, hips drop straight down. PURPOSE: Increase in squat depth, larger emphasis on quadriceps. Can help less flexible lifters to achieve a greater range of motion. SUMMARY: Do these if you want to develop your quads or you have limited mobility and flexibility in the ankles. #TeamLMFIT #LMFITTIES #LeishaMulveyFit

Over the last few weeks Clients have been asking what about going keto, what about intermittent fasting, what about allow vera diet or the Cambridge diet or going sugar free?! Every time I have to take a breath and explain they all have the same principle, trusting my process of tracking your calories to put you into a calorie deficit will work. It Teaches you what’s in food, what foods are made up of and how to eat in a balanced manner for the rest of your life. Not how to get through your 12 weeks of keto or Atkins. I don’t encourage clients to remove food groups from their diet unless they are intolerant. Yes having less sugar in your diet will benefit your health and yes intermittent fasting is really useful for some people to lose weight. But they are not special, they just put you in a CALORIE DEFICIT. #TeamLMFIT #LMFitties #LeishaMulveyFit

Frog Pumps POSITION: Start in a glute bridge position. Tuck Chin. Put the bottoms of your feet together and bring heels as close to you as possible. Bridge hips into air. PURPOSE: Hamstrings and erector spinae are removed due to positioning of knees and hips. So the gluteus Maximus has to do all the work. SUMMARY: Great activation exercise for the glutes or finisher #TeamLMFIT #LMFitties #LeishaMulveyFit

MyProtein Discount: LEISHA

My Qualifications:

BSc Degree in Sports and Exercise Rehabilitation Sciences

Level 3 Personal Training

Work Hard, Be Passionate and Thrive.