Laura Lansley Blog

The Strong & Happy 12 Days of Christmas Workout!

23/12/2019

Some of my lovely clients may remember my big yellow book which used to fill clients with dread in my bootcamp classes. It was filled with all of my wonderfully tough workouts and one of them was the 12 Days of Christmas so thought I would be kind enough to share with you another variation of it for you to do during the Christmas Holidays, get your family and friends involved too - enjoy!

The 12 Days of Christmas Workout.
(Perform each round, no rest between rounds if you can manage it. If too much take 30secs-45 secs breather between each round.)

Round 1:
1 Star Jump

Round 2:
2 Squats
1 Star Jump

Round 3:
3 Burpess
2 Squats
1 Star Jump

Round 4.
4 Tricep Pushups
3 Burpees
2 Squats
1 Star Jump

Round 5.
5 Squat Thrusters
4 Tricep Pushups
3 Burpees
2 Squats
1 Star Jump

Round 6.
6 Forward Lunges
5 Squat Thrusters
4 Tricep Pushups
3 Burpees
2 Squats
1 Star Jump

Round 7.
7 Stand up lie downs
6 Forward Lunges
5 Squat Thrusters
4 Tricep Pushups
3 Burpees
2 Squats
1 Star Jump

Round 8.
8 walking lunges
7 Stand up lie downs
6 Forward Lunges
5 Squat Thrusters
4 Tricep Pushups
3 Burpees
2 Squats
1 Star Jump

Round 9.
9 Squat Jumps
8 walking lunges
7 Stand up lie downs
6 Forward Lunges
5 Squat Thrusters
4 Tricep Pushups
3 Burpees
2 Squats
1 Star Jump

Round 10.
10 Plank shoulder taps
9 Squat Jumps
8 walking lunges
7 Stand up lie downs
6 Forward Lunges
5 Squat Thrusters
4 Tricep Pushups
3 Burpees
2 Squats
1 Star Jump

Round 11.
11 Chest normal pushups
10 Plank shoulder taps
9 Squat Jumps
8 walking lunges
7 Stand up lie downs
6 Forward Lunges
5 Squat Thrusters
4 Tricep Pushups
3 Burpees
2 Squats
1 Star Jump

Round 12.
12 Curtsy Lunges
11 Chest normal pushups
10 Plank shoulder taps
9 Squat Jumps
8 walking lunges
7 Stand up lie downs
6 Forward Lunges
5 Squat Thrusters
4 Tricep Pushups
3 Burpees
2 Squats
1 Star Jump

Good Luck & I wish you the most wonderful Christmas with your families xx

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My Top 5 Tips to help you with your weight loss goals whilst injured or not able to exercise!

20/2/2019

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Struggling to exercise at the moment due to an injury, but still need to achieve your weight loss goals?

Here are my top 5 tips to guarantee that you will still succeed:-

HYDRATE. Drink lots more water. Keep hydrated as this will help keep you feeling full between meals, flush out any toxins and aid muscle recovery and injuries.
SLEEP. Try and get at least 8 hours sleep per night. The hours before midnight are vital for recovery so if you do have an injury this is so important. Aim to be asleep by 10pm if at all possible. Make your bedroom a TV, mobile, ipad and laptop free zone and try not to look at any devices up to an hour before you go to bed especially if you normally struggle to get to sleep.
EXERCISE. Can’t go flat out at a bootcamp at the moment like you normally do? Don’t panic try to redefine what exercise you can do, maybe it’s yoga, barre or pilates. These classes will not only help make you strong in body, but also in mind and ultimately make you feel good until you can get back to your usual burpees! You never know you may enjoy the alternative so much you keep them in your weekly routine. A good walk in the beautiful fresh air with gratitude and maybe your favourite podcast will be enough to make you feel amazing trust me!
ABS ARE MADE IN YOUR KITCHEN. Clean out your kitchen of all processed junk food. Try to cook meals from scratch every day, you can always batch cook one day of the week and freeze meals so that you are fully prepared for the week ahead especially if you don’t have time to cook everyday.
MINDSET. Social Media plays a huge part these days in making us feel we are not good enough, rich enough, slim enough, happy enough. Remember the majority of people on FB only post when they have something good to post about eg holidays, new clothes, when they are at a lovely restaurant or hotel. They never reveal the ordinary boring bits of their life do they! eg do you see them doing the washing or cleaning the loo? They use photo filters and take their photos at a certain angle and in the best possible lighting. I am guilty myself of taking a selfie and thinking “I cannot post that I look awful!!” Make sure you do not compare yourself to others this is so important. Unfollow anyone who makes you feel bad, as this is not what SM is for, it is supposed to be about connecting with like minded people, learning from others, connecting in business and getting inspiration and ideas.

Be strong, Be Happy!

Laura x

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June 04th, 2018

4/6/2018

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I cannot believe it is June already, where has the first half of this year gone? I guess you have your summer holidays booked by now either here in the UK or abroad and maybe thinking about having to reveal more flesh than usual. If this thought feels you with dread, then let me help rid you of those worries and put a more positive spin on it for you!

So, like you guys, I worry about what I will look like in my bikini and shorts (probably even more so as I feel the pressure constantly being a PT and exercise coach) and have been thinking about how I am going to feel more confident about revealing more flesh. I thought I would share a few ideas and tips with you.

Hydrate. Get into a routine of drinking 2-3 litres of water per day. This will really help to make you look more radiant, flush out any nasty toxins and assist in fat loss and helps to reduce the appearance of cellulite.
The Holiday countdown. Work out how many weeks you have until you go away and have realistic goals in place - a weight loss of two to three pounds per week is sensible and achievable. However, in my experience with clients, taking measurements and photographs each week will give you a more accurate account - measure chest (nipple line), waist (belly button), hips (widest part), thigh and upper arm (both belly of the muscle).
Clear out the rubbish. Clear out all your cupboards and fridges of manufactured food items such as chocolate, crisps, cakes, biscuits etc. If it’s not there you cannot be tempted! This always works for me. Keep imagining how amazing you will feel having achieved your goal.
Get moving. You will be surprised at what a difference you can make to your fitness or weight loss goals just by making extra time to walk the kids to school, walk to work or park further away from the station. Not only will moving more make a difference physically, but also mentally.
Accountability. Make a pact with a friend to get healthier, eat better, start an exercise class or join a gym. Even better if it is the friend/partner you are off on holiday with as you can encourage each other to keep going and enjoy the count down together. You will not want to let them down and so more inclined to keep to any agreed sessions and more importantly you are more likely to WANT to train. Do not underestimate this as a source of motivation.
Alcohol. Limit alcohol to planned occasions if you can until holiday. Remember the body burns alcohol as energy first so all those extra nibbles that a few drinks cause you to consume will be stored as fat. Not to mention the calories consumed the next day to assist your hangover!
Keep meals simple. Stick to three meals a day and each meal consisting of a hand size portion (hand in a karate chop) of protein - (chicken, steak, turkey, eggs, fish), thumb size portion of good fats (avocado, almonds) and a fist size portion of carbohydrates (rice, sweet potato) and fill up on greens with every meal too.
Gratitude Diary. Every night I make sure that I write in my diary what or whom I am thankful for it allows me to process my day and helps me focus on being present which in turn makes me happy. Gratitude has been known to improve sleep (good sleep aids fat loss), improves self esteem and reduces feelings of envy, making us feel good and in turn alleviates stress. What’s not to love about being grateful.
Choose your mindset. Life is always going to throw us a curveball or two or three, but it’s how we deal with these problems that matters. Be grateful, be kind and give yourself a break.
Be happy in the skin you are in. We all want to be the best possible version of ourselves so strive for progress not perfection. Remember we are all unique and magazines and TV will try to tell us what the perfect figure should look like but it is how you feel in your clothes and how you feel in yourself that matters. I tell all of my clients to focus on being strong and the rest will follow. This is something that I am getting better and better at all the time, but it’s still a work in progress. Since I have had my children I am so grateful for my body and what amazing things it is capable of doing, it has carried me so far for forty years and given me two beautiful children. It amazes me how some people do not mind spending hundreds and thousands of pounds on designer bags and clothes, but will not invest in their bodies. The body is the most valuable piece of equipment we will ever own so look after it.

I hope that this blog will help you all feel summer ready.

Be Strong, be happy. Happy Holidays!

Laura
x

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Happy New Year !

7/1/2018

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Happy New Year to all of my BalletBeats clients. I hope that you have had a truly wonderful Christmas with your families and are now ready to plie your way through 2018 !

Whether you are the type of person to make new year’s resolutions or not, I am sure many of you have indulged over the holidays (myself included) and are more than ready to return to your much healthier usual routines. . . i.e no more chocolate or Mince pies for breakfast!

So, I have been thinking about how I am going to get myself back on track after all the festivities and so for my first post of the year, I thought I would share the basics of my plan.

Hydrate. Get into a routine of drinking 2-3 litres of water per day. This will really help to flush out any nasty toxins and assist in fat loss.
Clear out the rubbish. Clear out all your cupboards and fridges of manufactured food items such as chocolate, crisps, cakes, biscuits etc. If it’s not there you cannot be tempted! This always works for me.
Get moving. You will be surprised at what a difference you can make to your fitness or weight loss goals just by making extra time to park further away from the station, walk to your place of work or walking the children to school. Not only will moving more make a difference physically, but also mentally.
Accountability. Make a pact with a friend to get healthier, eat better, start an exercise class or join a gym. You will not want to let them down and so more inclined to keep to any agreed sessions and more importantly you are more likely to WANT to train. Do not underestimate this as a source of motivation.
Alcohol. Limit alcohol to planned occasions if you can. Remember the body burns alcohol as energy first so all those extra nibbles that a few drinks cause you to consume will be stored as fat. Not to mention the calories consumed the next day to assist your hangover.
Keep meals simple. Stick to three meals a day and each meal consisting of a hand size portion (hand in a karate chop) of protein - (chicken, steak, turkey, eggs, fish), thumb size portion of good fats (avocado, almonds) and a fist size portion of carbohydrates (rice, sweet potato) and fill up on greens with every meal too. Try to not snack between meals, make a habit of having good main meals at first. If you need to snack have a piece of fruit (apple, pear or handful of berries).
Put pen to paper. When I get into a habit of eating the wrong things I find keeping a food diary on a daily basis really helps. If everything is recorded and I am not seeing any results I can see where I need to make changes. I do exactly the same with my training, I make sure I record the days I train. weights used and reps/sets etc. Write down your goals. This is another HUGE part of succeeding.
Gratitude Diary. Every night I make sure that I write in my diary what or whom I am thankful for it allows me to process my day and helps me focus on being present which in turn makes me happy. Gratitude has been known to improve sleep, self esteem and reduces feelings of envy, making us feel good and in turn alleviates stress. What’s not to love about being grateful.
Choose your mindset. Life is always going to throw us a curveball or two or three, but it’s how we deal with these problems that matters. Be grateful, be kind and give yourself a break.

I hope that some of these actions will help you guys get on track. I’ll report back on my own progress soon.

Happy New Year!

Laura
x

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The Strong & Happy 12 Days of Christmas Workout!

My Top 5 Tips to help you with your weight loss goals whilst injured or not able to exercise!

June 04th, 2018

Happy New Year !

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