Lean up with Lewis

Beautiful weekend in the woods 🌳

S’mores for breakfast, coffee and books in our comfies and exploring Brecon 🍦🍔🐄

Celebrate Lean Up HQ turning 3️⃣ by coming along to our Coffee & Cake Morning where we will be raising money for

📆 Friday 2nd August
⏰ 13:30-15:00
📍 Lean Up HQ
🧍‍♀️ Lean Up Clients & 👧🏼👦🏼🐶

We’ll have a selection of cakes, coffees (we all know makes the best brews) teas, Prosecco and no-secco!

I’ll also be running a competition that day where you can win a free PT session by battling against each other to see who can ski the furthers in 60 seconds ⛷️

Swipe to see how the money raised from our coffee morning will help fund free services offered to the people of Cardiff facing terminal and life-limiting illnesses and their families, at the most difficult time of their lives.

Y Penwythnos 🩷

📷 Sheffield with reminiscing on the uni days
📷 Lots of beautiful Bruno dog walks with
📷 Street food in sheff with the T Mobile Fargate circa 2010 gang
📷 Cuddles with Ted after a 5:30am drive back from Stockport
📷, 📷 & 📷 Strawberry picking with who kept eating them!
📷 Alcohol free aperols and the most delicious pasta dish whipped up by which I need to tweak for a Lean Up Recipe because it was insane
📷 Hyrox doubles sesh with in her awesome gym which I’m so very jealous of
📷 Bruno 🐾 the cutest companion ever!

Mehefin 🌻

📷 12k walk mocktail pit stop
📷 My not so little helper Ted in the gym
📷 Spa morning for Mum’s 70th
📷 The giant 🧸 that Ted won at school and I had to carry all the way home!
📷 Hulk mode activated post hyrox sesh - was awesome to get a few sessions in here this month outside
📷 One of our many walks to/from school
📷 Fathers Day 🤍
📷 Vo2 Max test
📷 Back gainz
📷 Slow and peaceful mornings in Padstow

16.5km run in the bag to kick off today 🏃🏽‍♀️

I’m loving seeing so many of my clients start their running journey at the moment alongside strength training. The BIGGEST tips I give them all is 👇🏽

💫 Be patient with your progress
💫 Switch your goal and focus between time and distance
💫 Don’t compare your running with anything other than your own performance

There are some great apps to help get you on your way to running your first 5k - however you can also just get up and go yourself too 👏🏼

Give it a go - stick at it - and make the most of that endorphin high outside in the sunshine ☀️

May | Mai 🤍

LDN ✔️
Whilst I’m celebrating my 11 min PB, the wheels are already in motion to get moving towards the next race and my next goal 💪🏽

It can be easy to get comfortable once you’ve hit a milestone but I’ll always encourage you to stretch yourself that little bit further to see what you’re capable of ✨

👊🏽 LETS GO!

In my bubble 🫧
I can’t tell you how it feels to be in a stadium surrounded with 1000’s of people who share the same passion and love for fitness and their goals ✨

The community vibe and spirit is like no other!

Great to see the last 6 months of hard effort paying off with an 11 minute PB and can’t wait to see what Birmingham brings in October. Some great opportunities to work on in the next block of training 💪🏽

📸 IG vs Reality

Lush to get dressed up with just as much as I love working out together! Finding someone who supports your goals just as much as their own is special 🤍🌎

Hope you’ve all had the best weekend. Feeling so inspired after seeing all the marathon content - wow such an awesome achievement for anyone who ran 🏅

If you’re overwhelmed on where to start then my advice is to start small. A simple achievable goal to kick you off in the right direction 👇🏽
✔️ Movement - as simple as a brisk walk
✔️ Hydrate - increase that water intake day by day
✔️ Nutrition - add more protein to each meal and snack

Just focusing on that on the coming week is simple, achievable and will make you FEEL better! Then it’s time to layer up from there 💪🏽

Tips to keep your habits on track when travelling ✈️

Firstly my number one rule is ENJOY! We work too damn hard in life to not enjoy those precious moments away with our loved ones and that week or two weeks away is a tiny fraction of the year which won’t impact your progress.

I personally like to enjoy a balanced lifestyle whilst on holiday because I love the way that movement and eating nutritious food makes me feel. Hopefully these top tips will help you if you too want to make some small changes to maintain those great habits you’ve built throughout your fitness journey so far.

💦 HYDRATION
Staying on top of the h2o will help battle the bloat of water retention along with the millions of other benefits of staying hydrated. I travel with my 1L bottle and it helps me keep track of my water as well as keeping it ice cold on the sun lounger

🚶🏽‍♀️STEPS
With disposable time why not add in a morning walk to your daily routine. Whilst on holiday I still try and reach my daily step goal and a walk first thing kicks off our day in the right direction

🍗 PROTEIN
I did take my protein powder with me so each morning I could have a shake with some fruit to start my day. Alongside this I just chose high protein meals for lunch and dinner where I could (gambas all day 😅)

🍦YUMMIES
I don’t say no to anything I fancy so for me that included 2 ice creams a day and plenty of cookies and sweets by the pool. What I didn’t do was think “screw it let’s just scoff the lot” - I just listened to my body and stopped when I felt like I’d had enough!

Remember it’s not about being “perfect” on holiday (or any day) but small changes here and there will make you FEEL good as well as support the direction of your goals 🫶🏽

Chapter 37 ✨ thanks for all the birthday love today and for my thoughtful cards and gifts from my clients, I’m truly blessed 🤍
Had the best day training with my Tuesday gang, you always make my heart feel full!
Plus plenty of cuddles, cake and general princess treatment with my bears

Excited to see what 37 brings 📖

📸 Missing the sunrise runs of Playa Blanca and PRAYING for spring to do its thing

The best week away in the ☀️
Until next time ✈️

Lanzarote with my 🤍’s

For many of my clients there has been a specific moment that kick starts their fitness journey. I too had that urge of desperation to make a change!

I never forgot “the photo” where I had to double take and question “is that really me?” I felt so uncomfortable in my own skin and THAT was the turning point where I had to make a change
📸 9 APR 2020

My motivation was to want to have 100’s of photos with Teddy and to feel confident in my body. I didn’t start anything drastic, just a simple 12 week body weight programme at home combined with focusing on my nutrition (eating around 500 calories a day more than I had when I’d ever previously attempted a diet before)

If you’re at that point of wanting to make a change then get in touch and I can support you with an online fitness and nutrition plan. You can also join my waitlist for 1:1 sessions with me here at Lean Up HQ.

I want to urge you that you CAN make a change 🤍 anything is possible if you keep working towards it

Hi 👋🏽
I feel like it’s been forever since I did a little “about me” so thought I’d use the opportunity to share a photo of me NOT in active wear!

*disclaimer* I used the first template on google for these questions 🤣 such a novice

1. My favourite colour is PINK 🩷
2. My favourite food is PASTA 🍝
3. I’m 37 years old (in 3 weeks and I did just need to use a calculator to work that out as I always forget how old I am)
4. Fun fact about me is that I like to drive my car in silence 😂 is this an age thing?!
5. My motto “believe in yourself and you’ll be unstoppable”

That was harder than I thought 🙃 I promise I’m a better coach than I am a writer of about me posts 😂

Blwyddyn Newydd Dda 🥂
2023 has been just incredible

Excited to start the new chapter of 2024 ✨ lots to look forward to and plenty of challenges to get stuck into and push the boundaries - just how we like it Lewi!

A huge thank you to all my wonderful clients for my thoughtful gifts and cards with the most beautiful messages 🥹

So proud of every single one of you for your achievements in 2023! Showing up for the gym week in week out is HARD in itself, but you all put such effort into your sessions too 💪🏽

Enjoy your festive break re-filling your cup 🤍 we often think of everyone else at this time of year and waste time on doing things we think we should - instead do what makes you happy and make some time for YOU!

2024 get ready - because my lean up ladies are coming 👊🏽

.patel1 Caz, Gem, Gemma, Sandy & Khynat 🫶🏽

After 2 years I’ve temporarily hung up my dancing shoes 🚴🏽‍♀️
I’ve had the BEST time teaching spin which began as a hobby in lockdown. I’ve especially loved cyclone and if you’ve not tried it yet you NEED to!

However for now I unfortunately don’t have the time to put 110% effort into my class planning (I’m a perfectionist if you didn’t know that about me already 🤪) whilst balancing a fully booked gym of amazing clients, my hyrox training and of course family life.

But never say never - I’m sure I’ll be back in the future and will definitely hop in and cover where I can 🫶🏽

🎄🥂 Parti Dolig 🥂🎄

The best night with just some of my strong, powerful and all round amazing Lean Up Ladies! I can’t thank you all enough for coming and we had such a hoot 💃🏽

I’m so thankful to have the most incredible clients and every morning when I open up those gym doors I’m so grateful that you guys make my dreams come true daily ✨

We managed to get a third of the gang together on Saturday but definitely aiming for a full house for our next get together so stay tuned 👯‍♀️

The thing I loved the most is that prior to Saturday only 2 clients knew another person coming and there wasn’t a moment of silence! So much love and positivity at one table 🫶🏽

Thank you again for taking the time to come and party! Alex x

🔔 This is your Sunday reminder that you can achieve ANYTHING you put your mind to this week 💪🏽

Even when you think you can’t do any more, there is ALWAYS a little 1% somewhere …

You’ve just got to be prepared to dig a little deeper to find it 👊🏽

Festive fun with my beautiful friend ✨

My proudest achievement to date was crossing that finish line at Birmingham!

What people don’t always see if the effort that goes in to achieving great things; of course it isn’t easy, but that’s why I love a challenge 💪🏽

More spam coming your way because I’m not quite ready to forget this moment just yet ✨

Such an amazing night at winning Welsh Female PT of the Year 2023 ✨

I’m so passionate about exercise and what it does for your overall health (both physical and mental) I count myself lucky that I love what I do day in day out, supporting and guiding women in discovering the best version of themselves through exercise.

It was an honour to me nominated let alone with so thank you again to all my beautiful clients who took the time to nominate me and also

Welsh Female PT of the Year 💪🏽
Totally overwhelmed and would never have dreamed to be a finalist for the award never mind winning it! The messages I’ve had from my clients this week and today have made my absolute YEAR 😭 and the award has just been the cherry on an already iced cake!

This is your reminder - go follow your dreams ✨ because anything is achievable if you put your heart and soul into it x

Just to clarify I only look like this 1% of the time 😂 you’ll mostly find me in my natural habitat (the gym) with a sweaty ponytail living in lycra and trainers!

Jokes aside, a lush little date night with

🎉 G I V E A W A Y 🎉
To celebrate 2 years at Lean Up HQ I’m giving away this epic stash to one very lucky winner!

Competition now closed - congratulations to our winner Meryl Lewis

To Enter 👇🏽
🩷 Like This Post
🩷 Tag your gym bestie(s) for multiple entries
🩷 Share to your story

Terms & Conditions
▪️You must be following for your entry to be valid
▪️This giveaway is not sponsored, endorsed or administered by, or associated with Instagram/Facebook or any of the brands featured (Gym Shark, Protein Works & Gr***de)
◾️Competition will run from today until the end of Saturday 5th August 2023 with winner being announced on Sunday 6th August 2023
▪️Winner will be selected at random using an online tool
▪️Prize is to be collected from Lean Up HQ
▪️Winner will only be contacted via DM directly from my page and will never be asked for payment details to claim their prize
▪️Participants must live in UK and be aged 18+

Just a snapshot of some incredible success stories I’ve shared so far this year ✨

I’m so incredibly proud of every single client and the steps they make towards their goals and I guarantee you I get just as excited (if not more) than they do when we reach them 👏🏼

Many clients like to keep their progress private too which I always respect so don’t let that deter you from getting in touch and starting your journey with me today.

I’m currently fully booked for 1:1 sessions however if you’re looking to join my waitlist then please complete my waitlist form using the link in my bio. If you’re looking for an online fitness and nutrition plan then just get in touch and I can confirm availability dependent on how soon you’d like to start 🙋🏽‍♀️

Client reviews are one of THE most rewarding parts of what I do 🥰 I also love the messages I get after a session “Alex I’m walking around Sainsburys with the biggest smile on our face after our session I’m buzzing” or “Alex these trousers haven’t fitted me since 2020 I cannot thank you enough”

I also love seeing my clients confidence grow each week; the way they see themselves in the mirror, the way they talk kindly to themselves and their body.

I love to see them excel in their personal and professional lives too. Investing in your health and fitness doesn’t stop at the gym, you’d be surprised if I told you how many of my clients were successful in work promotions, finding love, starting families and so much more!

If you’re looking to join my clients on your own health and fitness journey then get in touch to join my waitlist and we can start working on those goals together soon ✨

Weekend Workout 🏋🏽‍♀️ whether you’re hitting the gym, your home dumbbell or kettlebell set up or even a bodyweight session - I have got you covered with one of these sessions!

I shared one workout a day (including our virtual on Wednesday) to help you MOVE your body to support mental health awareness week.

Movement is not only great for your physical health but for your mental health too and I would encourage you to add some form of movement in daily 💪🏽

DITCH. THE. SCALES 🙅🏽‍♀️

Getting clients to put their faith in me when I say “trust the process” can be so hard, particularly when you’ve been so focused on the scale weight in the past.

However this client has been a dream, really trusted me throughout her journey and not given up! This photo is a small snippet of her journey so far (excited to share more soon) and the progress she has made is EPIC. For reference the client had said the jeans were tight prior to starting and now she needs more than a belt 😅

Not only has she made aesthetic changes (which is her primary goal) but she’s completely changed her body shape, she’s embraced so many new habits into her lifestyle and her confidence in the gym has grown every single week along with her strength and fitness💪🏽

Relying on the scale will only get you so far, I’d encourage you to ditch them and instead focus on so much more.

If you’re looking to be coached by me then get in touch! I’m currently full for 1:1 sessions and have a small waitlist building, however I do have online availability for my 4, 8 and 12 week online programmes