Lean with Lottie

* Class Update*

Just a little update that there will be no class on tomorrow evening, back to normal on 22nd

Morning! Just a reminder that this weeks class is taking place tonight instead of Thursday. Hopefully see you all later 😊

Group exercise offers numerous benefits, both physically and mentally. Here are just some of the advantages:

✅ Motivation & Accountability
✅ Social Interaction
✅ Variety
✅ Consistency
✅ Fun & Enjoyment

If you’re looking for a class that ticks all of the above boxes then please message me about my circuit class running on Thursday evenings in Cottingham.

Here’s to a happy, healthy, active new year! 🥂💪🏼

It’s that time of year again when we’re bombarded with ‘new year, new you!’, fad diet plans, express 28 day plans etc. and I just want to remind you that you don’t need to be a ‘new you’ or feel pressured into following an overly restrictive diet or gruelling new workout programme just because it’s a new year.

Make new goals because YOU want to, for YOU. However big or small.

If you are in a good position to set yourself new goals for the new year, whether they’re fitness, personal or professional, then hopefully you’ll find the above steps useful.

⭐️CIRCUIT CLASS⭐️

Have you set yourself a New Year goal to get more active? If so, then this might just be the class for you!

Each circuit class runs for 50 minutes and is suitable for individuals of all fitness levels. The sessions include a combination of body weight exercises and equipment such as dumbbells, kettlebells, resistance bands etc. My classes are designed to push you to your limits, but always within your comfort zone. My main aim is to help you enjoy exercise and have fun!

To book your place today, send me a direct message to reserve your spot.

*CIRCUIT CLASS*

Have you set yourself a New Year goal to get more active? If so, then this might just be the class for you!

Each circuit class runs for 50 minutes and is suitable for individuals of all fitness levels. The sessions include a combination of body weight exercises and equipment such as dumbbells, kettlebells, resistance bands etc. My classes are designed to push you to your limits, but always within your comfort zone. My main aim is to help you enjoy exercise and have fun!

To book your place today, send me a direct message to reserve your spot.

Have a very Merry Christmas and a happy & healthy New Year! 🎄🎅🏼🥂

A big thank you to those that came along to my classes this year 🙏🏻

This morning’s special Christmas Advent circuit 💪🏼🎄☃️

We’ll that was a bit of a brutal Parkrun this morning! 🥵☀️🕶️ Definitely prefer running in cool weather, but got it done 👍🏼

What a beautiful but sweaty morning for circuit class today 🥵 ☀️😎

I’ll be here every Monday morning at East Carlton Park till 9th October, DM me if you would like more details or to join, you won’t regret it 😊

⭐️STARTING 4TH SEPTEMBER - OUTDOOR CIRCUIT CLASSES⭐️

Classes will be running for 6 weeks from 4th September to 9th October - those that sign up for the full 6 weeks will receive a discount.

📢To book a place, send me a direct message to reserve your spot and receive more information. Let's sweat, smile and enjoy the benefits of getting fit and active in the fresh air! 😅💪

Micronutrients! 🥦🍠🍌🍓🥑🧀🥩🥚🐟

Vitamins & Minerals are also known as 'Micronutrients' as they are needed by the body in small amounts (milligrams or micrograms per day), compared to other Macronutrients (carbs, protein & fats) which make up a healthy diet.

Vitamins & minerals are essential nutrients, which means that we cannot make them in our body, so we must get them from our diet (with the exception of vitamin D which we can make in our skin).

Very hectic but fun circuit class this morning as the kiddies joined us today! 😅💪🏼

I’ll be running 2 more classes over the holidays where kiddies are welcome to join, 7th and 21st August. If you’d like to come along drop me a message 😊

🚨GIVEAWAY🚨

and have teamed together to offer the ultimate wellbeing package - A De Luxe Facial (for 1, worth £39) and a Personal Training taster session for you and a friend/partner (50 mins).

How to enter:

🩷FOLLOW both accounts.
🩷LIKE this post.
🩷TAG 3 friends in the comments.

Entries will close on Saturday 5th August at 3pm. The winner will be picked at random.

Terms & conditions - Entrants must be 16 years or older and be medical fit and able to sign a disclaimer (for PT session). The winner must have met all the above criteria and will be chosen at random. Winner will be contacted directly by DM from or

Good luck! 🍀

What are MACROS?! 👆🏻

“Macros” short for macronutrients, are the essential components of our diet and the nutrients that our bodies need in large amounts to function optimally.

The 3 main macronutrients are carbohydrates, protein and fat. They are considered essential nutrients as our bodies either cannot make them or cannot make enough of them. 🍞🍗🥑

Each of the 3 macronutrients plays a unique role in our bodies. Understanding them can help you achieve a balanced diet and your fitness goals.

The amount of each macro you should be eating is different for everyone. It will depend on:

- Your fitness/health goals
- How active you are
- Your gender/age

Hopefully this was helpful to you, let me know if you have any questions!🙋🏻‍♀️

More to come on tracking your macros! ⭐️

Wonderful circuit class this morning, sun was out but not too hot 🌤️ My ladies worked very hard today, you should be proud of yourselves 💪🏼👍🏼

Message me if you would like to join us next time 😊

🌟 The fundamentals of weight loss 🌟

When it comes to weight loss, consistency and patience are always key. However, without prioritising the 5 elements in this pyramid your weight loss goal will always be out of reach.

Let’s start at the bottom of the pyramid, the most crucial one:

Calorie Deficit – The foundation of this pyramid lies with the importance of a calorie deficit – consuming less calories than your body burns, this is the only way to lose weight! I have included protein intake alongside this as it is super important for gaining lean muscle mass, helps you feel satiated and aids recovery. Protein isn’t just for bodybuilders! Also remember to keep your meals as balanced as possible including all food groups 🥗🍳🥑🥔

NEAT (Non-Exercise Activity Thermogenesis) – A term used to describe the number of calories you burn through daily physical activity outside of a formal exercise regime, for example walking your dog, taking the stairs, hoovering, gardening, playing with your kids. NEAT can account for up to 15-20% of your daily calorie expenditure, so make every movement count 🤸‍♂️

Resistance Training – Evidence shows resistance training not only has beneficial effects on reducing body fat, by increasing metabolism, it also maintains or increases muscle size and strength while in a calorie deficit. Aim for 2-4 resistance training sessions per week 💪🏼

Sleep & Recovery – Sleep and time off from training is essential for repair and weight loss. Getting enough sleep each night (7-8 hours is optimal) helps maintain energy levels and keeps your hunger levels in check 💤

Cardio – Important for cardiovascular fitness and endurance, but surprisingly not the main component for weight loss! Add in some form of cardio if you’re able to, finding an activity that you enjoy will make it more enjoyable and help with consistency. But overall, being generally active and your NEAT are more important 🏃🏻‍♀️

Remember, consistency is key when it comes to achieving weight loss 🔑Incorporating these 5 elements into your lifestyle and routine will ensure you’ll be well on your way to reaching your goal 👍🏼⭐️💪🏼

🌞🏋️‍♀️ Experience the joy of getting active in the great outdoors surrounded by nature 🌳🔥

Are you tired of the same old gym routine? Do you crave a workout that challenges you and gets your heart racing in the great outdoors? Look no further because our outdoor circuit class is here to ignite your fitness journey! 🙌💪

📍 Location: East Carlton Countryside Park

⏰ When: Mondays (Term time)

⏰ Time: 10am

What can you expect from our outdoor circuit class? 🌟

1️⃣ High-intensity workouts: Get ready to push your limits and sweat it out with a variety of exercises designed to improve strength, and boost your overall fitness. I will guide you through each exercise, ensuring proper form and technique for maximum results.

2️⃣ Fresh air and scenic views: Say goodbye to the four walls of a gym and enjoy the beauty of nature as your backdrop. The outdoor circuit class takes place in a quiet area of the park.

3️⃣ Group camaraderie: Sweat together, support each other! Joining this outdoor circuit class means becoming part of a group of like-minded individuals who share your passion for fitness. Together, we'll cheer each other on and celebrate achievements.

4️⃣ Variety and fun: Monotony? Not here! This circuit class incorporates a wide range of exercises, including cardio, strength training, core work, and more. With every session, you'll experience a new and exciting challenge that keeps you engaged, motivated, and excited about your fitness journey.

5️⃣ Suitable for all fitness levels: Don't worry if you're a beginner or a fitness enthusiast. This circuit class is designed to accommodate everyone, with modifications and progressions available for each exercise. No matter where you are in your fitness journey, I’ve got you covered!

📣 To book your place today, send me a direct message to reserve your spot. Let's sweat, smile, and enjoy the benefits of an invigorating workout in the fresh air! 💦💪

Feel free to tag your fitness buddies who you think would love to join. See you there! 🌳😄

What is a calorie?

Have you ever felt confused about calories? Well, you’re not alone!

There are many terms we hear thrown about, ‘calorie deficit, calorie counting, calorie surplus, tracking calories, bad/good calories, low calorie, high calorie, calorie dense’ etc. and a lot of terminology villainises calories as a bad thing. So, let’s go back to basics and understand exactly what a calorie is🔎

Another successful circuit class this morning! Great work and effort ladies 💪🏼🔥

🔥 Delayed Onset Muscle Soreness🔥

Feeling the burn after a killer workout? Well that will be DOMs 💪🏼

*Remember, muscle soreness is NOT the goal. Workouts that cause soreness are not “more effective” than ones that don’t. If you are constantly experiencing DOMs, it might be a sign of overtraining or inadequate recovery or both*

What a lovely morning for our first circuit class ☀️😎

You smashed it ladies! Great work💪🏼 👏🏼

STARTING TOMORROW! Still time to book a place 🤩

Have you considered how your menstrual cycle affects your training? Do you notice your energy levels, strength and stamina peak and dip throughout the month?

If you have a regular cycle and in your reproductive years, you most probably do notice that your body and hormones are not the same every day, so maybe your training shouldn’t be either.

Getting to know your cycle and tracking it alongside your training means you could actually use it to optimise your performance, plus help you to understand why your strength or stamina may not be the same week in week out. Awareness of your cycle can encourage you to listen to your body during the different phases whilst training or participating in physical activities.

Your exercise and training routine can and should continue in all phases of your cycle. Studies have shown that physical activity can increase endorphins and decrease stress hormones like cortisol, which can help alleviate PMS symptoms. Plus, staying active can help regulate oestrogen and progesterone levels, leading to a more balanced cycle. So don't let your hormones hold you back!

My above infographic gives more in-depth information and training considerations for each phase of your cycle, but in short:

Menstruation 🩸– Move to feel good
Follicular/Ovulation 🌸– Push for gains & PBs
Luteal/Pre-menstrual 🍁– Go slow & strong, get smart with your symptoms

Remember - everyone's body is different and there's no one-size-fits-all approach to training during your menstrual cycle. Just pay attention to how you're feeling, adjust your routine accordingly and do what works for you.

This is your reminder to not get fixated on the number looking back at you on the scale ⚖️

There’s plenty the scales don’t tell you and they are not the only or best way to track your progress either.

*Spaces still available*

Message for further details

The benefits of exercise go far beyond ‘burning calories’.

Next time you’re lacking motivation, remember some of these underrated benefits of getting active.

*NEW CLASS DETAILS* 👆🏻

Hello there 👋🏻

Further info to come shortly on a new class running Mondays. Follow for updates.