Fierce & Fit Females by LG Fitness

Lawrence here from LG FITNESS 🌟
No fitness tips today, first off Merry Christmas everyone and a heartfelt thank you. Seriously, from the bottom of my heart, thank you for trusting me to be your go-to for real, no-BS information.

Your belief in me means everything. It's been an incredible year, and I couldn't have done it without you. You're not just on a journey to a healthier, better, and stronger life – you're helping me become a better trainer and I'm grateful for every step we take together.

Let's take a moment to pat yourself on the back for all the hard work and dedication. You've made it this far, and I know you're going to finish the year stronger than ever. Let's carry that strength into 2024!

Now, with Christmas around the corner, I want to wish you the merriest, most joyful holiday season. Indulge smartly, cherish those moments with your loved ones, and, oh by golly, have a holly jolly Christmas this year! 🎄✨

Running low on supplements?
Magnum is running a huge Black Friday sale until Nov. 24th.
Hit this link, use code LETSGO25 to save 25% at checkout.
My go to’s would be- Quattro protein (peanut butter cup or toasted cinnamon), Big C creatine , primer, and if you like pre workout then get like pink lemonade limitless

Tis the season of gains 💪🏻🎅🏼

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You know, the thing I hear the most being a trainer is people telling me they regret letting themselves go.

It got me thinking, no one has ever regretted being strong. No one has ever said oh man, I regret how strong I used to be.

It’s usually I regret letting myself go, losing my strength and I miss how strong I used to feel and look.

Getting strong won’t make you bulky.

If anything it’ll make you empowered, more confident, you feel good in your skin, you appreciate your physique and food more, you not only want to be physically strong but mentally, emotionally, spiritually stronger, the list goes on.

Maybe this Christmas ask for new gym clothes or headphones or a membership or maybe a pair of clothing you want to aim to fit into by summer.

Skip the fad diets and the stomach surgeries and get into the gym.

Make 2024 your strongest, healthiest year to date . Build those habits and crush those f$/5!:? Goals!

You got this 😊

💪 Toning Up with Compound Exercises 💪

Hey, Let's chat about a game-changing approach to toning up – compound exercises. 🏋️‍♀️

These moves, like squats, deadlifts, and bench presses, work multiple muscle groups at once, giving you more results in less time. Talk about efficiency!

But it gets even better. Compound exercises engage those big muscle groups which promote fat burning. More muscle engagement = more cals burnt. You're not just toning; you're transforming!

So, whether you're a gym guru or prefer home workouts, remember the power of compound exercises in your “toning” journey. Your body will thank you!

Do you ever wonder how much weight you should be lifting?🤔

Here's how to know how much weight you should be lifting:

For example, let's say you're doing 8 reps. the first 4-6 reps should be fairly easy. No struggle but soon as you get passed this point, they will start to feel heavier and will push you not only physically but mentally and you are going to struggle and that's the point. For these last 3-4 reps you are really going to need to push yourself .

If it's not, then you need to increase your weights.
You may need to do a couple warm up sets to get an idea of what was just described for your working sets.

Remember to log your weights used so you can look back on what you did last week to make this process easier and to help you with progressive overload.

Follow for more fitness tips 🙏🏻

🔥 Discover the Secret to Staying Fit Over 30! 🔥

Hey everyone! It's Lawrence here, and I wanted to share a powerful tip with you today:
Strength training is a game-changer for women over 30! 💪

As we age, our bodies change, but strength training can help us maintain lean muscle mass, boost our metabolism, and achieve that toned, confident look we all want.

Don't worry about getting bulky; it won't happen. Instead, you'll feel stronger, more energized, and ready to take on life.

If you're over 30 and haven't started strength training yet, it's time to give it a try! Start small, be consistent, and watch the transformation happen.

Let's get strong together! 💪👊

This post is a big one for me. Not just that you get to save 10% with my code at check out through magnumsupps.com but the fact that I am now a magnum athlete.
This is something 5 years in the making and this moment feels so surreal. It’s going to be amazing times ahead. 🤩

Hey everyone! It's Lawrence here, and I wanted to share a powerful tip with you today:
Strength training is a game-changer for women over 30! 💪

As we age, our bodies change, but strength training can help us maintain lean muscle mass, boost our metabolism, and achieve that toned, confident look we all want.

Don't worry about getting bulky; it won't happen. Instead, you'll feel stronger, more energized, and ready to take on life.
For example, my wife can deadlift over 300lbs and she’s not a huge. She’s under 150lbs. There is also another women that used to train at my gym and she is a national power lifter and weighs under 140lbs and she could bench 225lbs!

If you're over 30 and haven't started strength training yet, it's time to give it a try! Start small, be consistent, and watch the transformation happen.

Drop a Y or N below if you want more information about this process and I can send you an Ebook 😊

Let's get strong together! 💪👊

If you’re trying to lose fat, can you still drink alcohol and get results? 🤔

What would you say is your biggest obstacle when it comes to reaching your fat loss goals?

For myself, I would say keeping a positive mindset while in a fat loss phase. It can be very easy to just give up because you’re presently looking at yourself in the mirror and you don’t like what you are seeing and It can be hard to keep that end goal in mind.

While talking down to myself, mentally I have to keep it in the back of my mind that the results will come in due time as long as I stay consistent, discipline and be patient. This isn’t a short term game. It’s a lifestyle game. You gotta quiet the negative talk and make the positive talk LOUDER. As tough as that may be at times. I get it. It’s taken me years to get to where I am at now. There has been tons of ups and downs a long the way.
Just be patient and be nice to yourself 😊

I hope my obstacle relates to you in someway.

Comment below what your obstacle is when it comes to your fat loss goals.

Remember we’re here to support each other , not judge.

What do you struggle with the most when trying to get fit and strong?

Which logo do you think looks best? Please let me know 👇🏼
I personally like the one that’s just an F, very simplistic but I want to hear your guys opinion 😊

What is your biggest struggle in the summer when trying to stay on top of your nutrition and workout goals?

Hey everyone,
be aware that in the coming weeks I will be changing this page to be geared towards women. I will still train men but the content will be solely focused on getting women strong and lean. I will also be changing the name of the page to fit & fierce females.

If you have any questions feel free to reach out!

Just giving you guys a heads up with the changes that are coming 😊

The easy part about losing fat and building muscle is showing up to the gym and putting in the work.
BUT
The hard part is what you do OUTSIDE of the gym. Creating new, healthy habits, getting rid of those old habits, resisting cravings, transitioning from eating junk food to healthy food, learning how to cook, learning how to meal prep, learning about your body (what works for you and what doesn’t), learning about food/macros/calories/micros, learning how to workout, learning how to be discipline, consistent, being patient, not sitting in front of a tv for hours and moving more.
There is no quick fix. If it is important enough to you. You will put in the work to achieve your goal and what I have learnt through my journey is ALL this hard work you put in to better yourself makes you respect yourself and your body so much more.
You got this 👊🏻

It’s Friday or Saturday night. You’re with your best friends. You’re lit. It’s 2am. You’re starving. What was the best late night drunk meal you ever had?
I want to know 👇🏼

Without googling.
How many breaths do you think we take in a day?

What type of exercise do you prefer: cardio 🏃‍♂️ or weights 🏋🏻?
I prefer weight lifting personally because I want to be as strong as I can be and look strong of course

Embarking on a fat loss journey?
Instead of asking yourself how do I get this fat off ASAP?
Ask yourself what do I have to do to KEEP this fat off?

Anyone can lose weight but how many people actually keep that weight off?

I wonder why? Maybe because they’re punishing themselves for being overweight, hating the amount of training and cardio they’re doing in the gym, hating the foods they’re eating and inevitably they go off the rails and gain all that weight back and then some.

What you have to do is find the specific workouts/exercises that you enjoy doing (resistance training, powerlifting, OLY, CrossFit, etc). That will keep you on track. Cardio wise do the cardio you enjoy doing whether that be swimming, playing basketball, soccer, jump rope, walking, hiking, rock climbing, playing hockey, volleyball, football, etc (See you don’t have to be boring and do the dreadful stair master or run). One thing to remember you don’t need to be working out 6 days a week. Don’t have the mindset of no rest days. Recovery is equally important. You want to do the least amount of work to illicit the most amount of gains.

Enjoy the foods you eat, enjoy learning how to make healthy delicious meals/snacks.
Don’t punish yourself for having a treat one day. Just get back into the routine and keep grinding.

Enjoy the process. Be consistent, stay patient and the results will come.

Where would you rather live 🏔 or 🏖 ?

Are you team Coke or team Pepsi?
My answer is 👇🏼

If you could bring one thing back from the old days, what would it be?
See my answer 👇🏼

If you were to lose 4lbs a month. How long would it take you to get to your fat loss goal?

If you won the lotto worth $70million. What would you do with that money?
My answer will be 👇🏼

What was your motivation to start eating healthier/get into fitness?
You’ll see my reasons 👇🏼
I’d love to hear your reasons 😊

What is one food you never want to give up?

What’s the WEIRDEST advice you’ve ever heard when it comes to diet/fitness? 👇🏼🤪

Last week to sign up for the fit for summer challenge! Challenge runs from after may long weekend to Canada weekend. Just in time for summer!
Check out my Instagram page for the link in bio to sign up!
Lg_fitness9

If you don’t think it’s possible to get in shape in that amount of time. I’ll post a pic of me doing a 6 week cut in the comment section below. With that being said I will also be running this program to cut for summer!

Gas prices made me do it 😭