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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 ! Eating Fat doesn't make you fat, eating too many calories does that. So it is important to eat fats. ⠀ ▪️Fat is a fuel source, mainly during resting conditions and low intensity exercise ▪️Fat protects vital organs ▪️Fat provides insulation ▪️Fat allows fat soluble vitamins to be taken up ▪️Fat provides palatability for food consumption ▪️Fat regulates hormones especially female ones ⠀ My message is, eat good quality sources of fats to maintain a healthy balanced lifestyle. ⠀ Fats are calories dense so you still need to be mindful of how much your consuming. My favourite sources are shown above. But I chose avocados and smoked salmon over all of them ! #LMFITTIES

Lunch Meal Prep keeping it colourful ! Chicken Sausage Salad 🥗 ⠀ ▪️3x Heck Chicken Italia Sausages ▪️75g Red Pepper ▪️75g Red Onion ▪️50g Mushrooms ▪️40g Lettuce ▪️40g Cherry Tomatoes ▪️10g BBQ seasoning Old El Paso ▪️1 tbsp Balsamic Vinegar ▪️10 Sprays Frylight ⠀ Method: 1️⃣ Cook your sausages in the oven 2️⃣ Sauté Veg in frylight and then add the seasoning 3️⃣ Put your lettuce and tomatoes in your containers 4️⃣ Add your sautéd veg 5️⃣ Slice Up and add your sausages to your container 6️⃣ Dress with balsamic on the day of consumption ⠀ Macros: 295 Calories 33g Protein 27g Carbohydrates 4g Fat

Today marks the start of my 12 WEEK CHRISTMAS CHALLENGE that I will be doing with my clients. We intend to use the 12 weeks running up to Christmas to smash our goals and our nutrition to finish the year on a high ! ⠀ I will be starting my day with Overnight Oats Recipe: ▪️100g Pear 🍐 ▪️100g Blueberries ▪️50g Greek Yoghurt ▪️30g Whey Protein ▪️60ml Almond Milk 🥛 ▪️50g Oats ⠀ Method: 1️⃣ Blend the first 5 ingredients 2️⃣ Put blended mixture into container 3️⃣ Mix in your 50g of oats ! 4️⃣ Top with some remaining pear and some bloobs ! ⠀ Macros: 425 Calories 35g Protein 45g Carbohydrates 6g Fat #TeamLMFITTIES

Lunchtime Inspiration ! ⠀ Vegetarian Style: ▪️Weight Watchers Wraps (Carbs) ▪️Tesco Chicken Style Pieces (Protein) ▪️Orange Pepper (Vitamin C) ▪️Red Onion (Biotin) ▪️Broccoli Stems (Potassium) ▪️Fajita Seasoning (Flavour !) ▪️Fry Light Spray Oil ⠀ In other words I always get my carbs and protein in, sometimes I add in some fats but there’s not always a need. ⠀ The greater variety and different colours of vegetables you have in your meals the more variety of vitamins and nutrients you are consuming. I aim for 3 colours per meal ! #TeamLMFITTIES

MyProtein Discount: LEISHA

My Qualifications:

BSc Degree in Sports and Exercise Rehabilitation Sciences

Level 3 Personal Training

Work Hard, Be Passionate and Thrive.