Liz Crabtree

07/09/2023

You’ve set the Goal.

Whether it’s building rounder fuller glutes or seeking leaner more defined arms. What happens now? What should you do to ensure you reach that goal?
This is where using a log book comes in.

Let’s talk about your sessions…..
Are you working hard OR hardly working?

It’s one thing spending an hour in the gym and moving weights from A to B.
But are you seeing progress in the numbers you are lifting and can you say you put everything into those lifts?

The only way to really know that this is a consistent effort is if you are tracking your numbers in the gym.
Intensity, load and volume are all important markers to help you track your progress over time during training.

The process of muscle building is slow going and we need to stay motivated whilst ensuring we are creating an adequate challenge within those muscles to trigger the breakdown and formation of new muscle.

If you want to guarantee a better look in 6/9/12 months then get tracking and work HARD in those sessions.

Then when it gets tough, take a step back and review how far you’ve come. Make changes if needed and with renewed motivation you now get to push on to see the fruits of your labour.

06/09/2023

Getting s**t done. Do you have a goal but don’t seem to be getting any closer to it? Are you spending time in the gym but look no different? If you struggle to motivate yourself to get stuff done or make the right decisions then first look at your habits.

Break it down, are you doing the small things daily that will lead to you succeeding?

Having structure to your day and sticking to it are the biggest indicators of success.

They make achieving so much easier, as you don’t have to think about what to eat and do, it’s all mapped out for ease and stress reduction.

If it’s dieting then I’d suggest this.

- Have a wake time, set your clock and don’t snooze it.
- Hydrate and plan the day ahead.
- Eat breakfast only if you are hungry (I find preparing in advance is the best way for me as I’m not wasting those vital early morning minutes rush cooking AND sometimes the time pressure of making it means that I don’t want it when it’s ready!)
- Get some steps/outdoor exposure (this can be as little as 200 steps and helps with mood, lowers accumulation of stress and improves digestion)
- Have a fixed time to go to bed and avoid blue lights (computer and phone screens, if this is unavoidable then get a blue light filtering screen protector on all your devices- I recommend this for kids devices to. You will notice they go to sleep quicker and wake up refreshed when using these filters they are very good as they literally block blue lights from entering the eye, blue lights trigger a part of the brain which keeps us alert and awake)

Having a focus to your daily routine AND sticking to it will mean you don’t slack off. Think of it as, this is your self care routine, you will feel and be a better version of yourself EVERYDAY you show up for yourself and do the things that you know make you perform better.

If you know what to do but lack the accountability then DM the word ME to get booked on a FREE discovery ☎️ today.

30/04/2023

Check out my latest blog on the Oragyms website….

New Blog! 📘

Our PT Liz is on hand to help those who are "Struggling to Build Muscle", giving tips on how to improve your strength and hit your goals 🎯

Head to our website and read now! https://bit.ly/40JwmkQ

18/01/2023

Losing your s**t over a weigh in? Stop right now.

18/01/2023

Losing your s**t over a weigh in.
Stop right now.

26/06/2022

Routine, let’s talk about routine and how it may help you.

When looking to take your physique to a new level it’s important that immediately you establish a routine.

Taking away the bulk of the decision making sets you up for getting the results you want in the shortest time possible.

Spending time pre diet instilling habits so we don’t sweat the small stuff is ultimately what will see us succeed when the body fat gets low and hunger hits.

The habits

Circadian anchoring — A posh phrase for having the same sleep and wake time every day (regardless of weekends) this will improve our ability to uptake carbs, improve mood, energy, recovery, and reduce cravings.

Macro target — Adherence to Calories set and getting those meals organised to stop getting hungry to the point where we snack or binge.

Caffeine — Having a window of consumption with target helps ensure sleep latency isn’t a factor, so sleeps duration and quality aren’t affected and it’s a fantastic aid to reduce our perceived exertion during training sessions meaning the intensity remains the same throughout this dieting phase.

Hydration — Personally I tend to get the bulk of mine in before lunch then I’ll taper it off so I’m not up in the night. Ensuring we are well hydrated helps with digestion, mood, training intensity, recovery and towards the end of the diet can really help keep you full between those lower calorie meals. You see where I’m going with this……..controlling these variables underpins our results and the final piece is……

Cardio — This might be steps and or formal cardio such as the stair master, bike or cross trainer. The key here is to maintain output (calories utilised and heart rate zone maintained) because as we get leaner that 30 minutes of cardio won’t need the same energy to perform so tracking heart rate response and total expenditure is important to ensure we either increase intensity of said cardio or total time performed.

The long and short of it is basically our ability to perform this routine that underpins our results. If you can hit the above consistently you will achieve your goal.

21/06/2022

It’s so important to not feel guilty about having a day to yourself.

I really needed this day of not rushing about, just appreciating nature and being present in the moment.

I’ve returned to work today feeling refreshed and ready to push on, with a new enthusiasm for what lays ahead.

Planning in regular breaks from the mundane is so important for mental health, mood and energy.

One thing i see with clients a lot is the reluctance to take time out for themselves.

Ultimately we are better humans when we allow ourselves a little download time.

Book that spa day, massage, facial, pedicure, night away or brunch!
Your future self will thank you 🙏

17/05/2022

A wonderful weekend away

07/04/2022

3 months progress

Lottie came to me after training herself for 3 months and not seeing any results.

The goal was to drop the post baby weight to the tune of 20lbs.

This is exactly 20lbs loss.

We fit training around Lottie’s busy schedule and averaged just over 2hrs per week.

Following a structured training program alongside a nutritional approach built around Lottie’s busy life of juggling two jobs and being a mum to 2 young boys. Lottie absolutely smashed it!!

23/03/2022

The secret to fat loss

Have you been sleepwalking through a large portion of your workout which could be helping you achieving your goals in half the time?

Arguably the easiest and most accessible approach to fat loss is optimising your steps, but using steps alone isn’t enough to elicit the fat loss.

It’s the intensity of those steps that makes the real difference.

How do you ensure your intensity is appropriate to your goal?

By tracking multiple variables to help you better understand the best approach for you when it comes to intensity and expenditure.

If you are training in specific heart rate zones and tracking through a chest strap or wearable fitness tracker you will get real-time feedback on heart rate, distance, calories and time.

Logging this information and holding yourself accountable will ensure you maintain or improve on the previous workout stats and in turn are achieving the intensity needed.

Make your warm up cardio count.

19/03/2022

The

12/02/2022

Great vibe at today’s circuit training session down . If you are interested then drop me a DM to get booked on to my 6/12 week plans today 💪🏻💪🏻