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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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Post ZUU refuel with OATS ! ⠀ ZUU is a Virgin Active class which absolutely destroys you in 30 minutes. But it’s great for mobility, fitness and functional training so it’s got to be done ! ⠀ This is my standard protein oats using Oats, whey, banana and some hazelnut and cocoa spread from @natures_store ⠀ Great source of carbohydrates and protein to aid recovery and a small portion of healthy fats in there. I don’t have too many fats in my post workout meal as they slow down the absorption of carbohydrates and in that post workout period I want to absorb them faster to help me recover. #Science

Weight training has so many benefits for everyone so it’s time to get started. ⠀ More and more women are weight training and that’s amazing, however there is still a lot of women afraid to do weight training due to the fear of becoming bulky. You won’t become bulky, it takes years of dedication and hard work to build muscle and even then you probably still won’t be bulky. ⠀ This list is not exclusive to women but let’s empower more women to pick up the weights and reap the benefits ! ⠀ Please consult a professional if you have any health issues or concerns to get the right advice and recommendations. If your new to weight training get a few personal training sessions and learn how to use them properly.

Meal Prep Sunday’s are Key 🔑 ⠀ Now working variable hours as a personal trainer I want to be prepared at all times and stay on track. ⠀ I have 5x Lunches consist of of Tilda Mexican bean rice, @heckfooduk chicken sausages, mushrooms and onions. I also have 4x Dinners with roasted veg seasoned with BBQ spice and then my homemade Vegan burgers (Recipe on my website). ⠀ Let’s kick the week of right !

Monday Meal Prep = No Excuses. ⠀ My fat loss phase is going great and I attribute a lot of it to meal prep and making healthy convenient. ⠀ I did 5x Lunches for the week with: 250g Mushrooms 250g Red Onion 15x @heckfooduk Chicken Sausages 2x Mexican Bean Tilda Rice ⠀ Macros per portion: 300Cals 32g Protein 27g Carbs 6g Fat ⠀ I like a lower calorie breakfast and lunch and a larger dinner but that’s purely personal preference. ⠀ Take home message: prep your meals, 1 protein source, 1 carb source and then your veggies !

MyProtein Discount: LEISHA

Work Hard, Be Passionate and Thrive.