Laura Phillips

Happy Friday✨
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Happy Tuesday Facebook Friends ✨
Gathering interest for small group classes in Dempsey
Comment ‘ME’ if this is of interest and I’ll send more ℹ️

I’ll leave this here…

6 Tips on How to get more Ab Definition: ⁣
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No, it's not detox juices, nonsense waist 'trainers'/slimming belts or crunch machines in the gym. ⁣
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It's doing the meat and potato work no one wants to do. ⁣
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In no particular order: ⁣
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1. Eat 20-25g Fibre Daily (men aim for 35-40g) ⁣
Especially if you're post menopausal, a lot of that middle aged spread can be attributable to insufficient fibre. ⁣
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Vegetables, fruits, whole grains and legumes are among the best sources. ⁣
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2. Drink Water ⁣
Your digestion can affect how your mid section appears and we know that drinking enough water massively aids digestion. ⁣
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As an active adult, aim for 4L daily, yes, that much because every litre lost needs to be replaced at a ration of 2:1. ⁣
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3. Big Movements Over Little Movements ⁣
Don't get me wrong, when performed correctly (almost never), crunches can have a place in a well thought out program, however, you'll work your 'core' much more efficiently getting stronger at big movements such as squats, deadlifts and rows. ⁣
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4. Think of a Box ⁣
Following on from my previous point, your 'core' should be though more of as your trunk. Think of your trunk as a box - it has a top, it has a bottom, is has sides, it has a front and it has a back. No real point in only having a strong top of box which is how most people train their 'core'. For great definition, you want to train all sides of the box. ⁣
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5. Lean Up ⁣
Honestly, 70-80% of the changes you'll see in the mid section for 95% of people will come down adjusting their diet. ⁣
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Prioritise protein, if you've been here long enough, you know that's a must. ⁣
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Get your carbs before training. ⁣
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The stronger and leaner you get, the more carbs you need. ⁣
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6. Brace! ⁣
Turns out, just about every exercise can be a 'core' exercise when you think about engaging it and truthfully, it's hard to think of an exercise whereby the performance ins't improved by engaging it. ⁣
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Learn to brace your core as a 'standard' to perform all exercises more efficiently and notice your ability to control your core and see that definition pop through unfold. ⁣
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Enjoyed this? Comment or DM me the word 'ACCESS' for my Little Book of Fit Essentials - the tips, tricks and tools I've used personally to lose and keep off 15kg whilst working 14 hour days building a business.

FYI: you’re not going to lose more weight by hating yourself more…

If I had 15kg to Lose Again, this is What I'd Do....
Want the training?
Comment or DM me 'COPY' and I'll send it your way.

I’m re-doing my Little Book of Fit Essentials; the tools I’ve used to lose 15kg.

What do you want to see included in it?

High performers don't wait for 2024. ⁣
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They start now, when it's the least convenient to start. When they have all the reasons in the world not to - Christmas parties, end of season catch ups, festive season travel, handover before said holidays etc. ⁣
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The truth is, high achievers have mastered a skill that you haven't - how to start when you have every reason not to. ⁣
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They don't wait for perfect timing because they know it's an illusion in the first place. Thinking that you have control over how perfect your circumstances are is largely delusional. ⁣
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Let's be real for 2 seconds, something else will come up in January - your colleagues will return from their overseas holidays too and suddenly you'll be overwhelmed and inundated with even more work. You'll need a holiday from your holiday. ⁣
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There's enormous merit in taking action and learning how to figure it the f*ck out. That's how I've moved to Singapore with $500, 54kg of luggage, no job, no visa and look at me now 😉 ⁣
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It's also how I have lost and kept off 15kg and 18% body fat. No, it's not because I was a personal trainer, sports nutritionist and health coach like I am today. Back then, I didn't have 15 years' experience in the health and fitness industry. Applying the basics and being uber consistent at it was all I knew. I've tweaked over time but I literally turned up to the gym one day and never looked back. ⁣
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As they say, perfect is the enemy of good to quote Voltaire and one of my philosophies that allows me to get ahead is to take imperfect action even when all the finer details are unclear; trusting that I will create the clarity required to take the next step as time goes on. ⁣
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Have you been thinking about reaching out to get started on your health and fitness goals? Comment or DM me the word 'START' and let's get the needle moving.

The problem with high achieving women? ⁣
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They think they should be able to do it all and they get super frustrated and annoyed with themselves when they cannot. ⁣
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Typcally high achieving women are super proficient in their careers, they have a close knit circle of friends, they look after themselves and they're often 'unlucky' in 2 areas of life: ⁣
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1. Love ⁣
2. Health and fitness ⁣
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The first is fairly simple. They either: ⁣
1. Cannot meet a man who is secure in their masculine who understands what they bring to the table for THAT woman (it's an investment to understand a high achieving women's needs). ⁣
2. She does not leave any space for the man to operate in his masculine as she's been let down many if not all other men in her life and thus trusting a man will protect and provide for her is too much of an emotional risk to take. ⁣
3. Both 1 & 2 ⁣
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Moving on to health and fitness. ⁣
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When you define yourself by your work and often we, as high value, high achieving women do, it leaves little room in your life for other items such as health, fitness, hobbies, clubbing (this is me at Marquee seeing Steve Aoki last night) etc. ⁣
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The limitation in both instances becomes how you define you. If you see yourself as being a strong independent boss babe who don't need no man then guess what honey buns? You run the risk of ending up alone because your limitation of being strong and independent doesn't allow for a capable and competent man to exist in your life. ⁣
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Likewise with health and fitness, if you define yourself as a career women who makes deadlines her #1 priority and who puts others first and sacrifices self care and exercise for the sake of the next deal and the next opportunity and the next promotion, the risk of resenting yourself for not allowing other parts of you to blossom increases. ⁣
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My point? You're multi-faceted and you're supposed to not only look after yourself but also be looked after and it's okay to have people look after you; it's good for the soul! ⁣
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You get stretch marks when your skin expands but do you get emotional stretch marks when you expand your mind… 🤔

My Top 5 Tips to Avoid Weight Gain over the Festive 🎄Season now Available;
comment or DM 'COPY' for a copy.

I'm leaner now than I was in this photo and it takes me less effort than it did back then. ⁣
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You would think that the opposite would be true. ⁣
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See, back then, it was all so new to me and anything that is new is going to come with a steeper learning curb. This is where most people give up because building skills takes time, repetition and it can get quite frankly boring. ⁣
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Those who can tolerate monotony typically go the furthest in life. Those who make the effort to meal prep when they least want to or opt for the 'healthier' option when they really want a side of fries or a mini lava cake... Those who make the effort to get their steps in even when it'd be far easier in the moment to beat the Friday night traffic and leave the gym early. Those who weigh out what they eat and fill up on vegetables when they're rather a second big dollop of mayonnaise on their plate. Those who forgot the 1hr of sleep to start the day with a sweat sesh. ⁣
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I work harder now than what I used to and yet, living at this level of 'lean-ness' is easier because I've reverse engineered how to live my life based on how lean I want to be. When you apply this approach, the rest becomes easy to execute on. Where most people f*ck up is they decide they want to be 18% body fat, able to do 10 push ups, 5 pull ups and still live like someone who's 32% and I say this knowing exactly what it's like to be 32% body fat; that was my reality before losing 15kg. ⁣
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My weight these days doesn't fluctuate more than 1kg, you will see in the subsequent screen shots the changes to my weight over time. When you automate healthy living, sustaining a weight year 'round becomes easy - no guesswork; I know exactly what my body needs and I honour that. ⁣
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If you would like to eliminate the guesswork and automate your fat loss, comment or DM the word 'INFO' to receive a FREE copy of my High Performance Game Plan, the step by step strategies I personally have used to lose (and keep off) 15kg. ⁣

I mean, it does beg the question 🤔

✅ HOW TO 3 X YOUR RESULTS WITHOUT BURNING OUT ✅ ⁣
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Let's be real, we are all busy and the idea of having to leave the desk or workplace to even get off the plane to do a workout is often SUPER unlikely if not impossible. ⁣
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With that said, there are ways that you can multiply your results without losing more time working on your fitness. ⁣
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1. At the risk of sounding repetitive, you need to be prioritising protein intake - 1.5g/kgBW/day MINIMUM if your goal is to: ⁣
- lose weight ⁣
- tone up ⁣
- build strength ⁣
- increase metabolism ⁣
- maintain muscle mass as you age ⁣
- find day to day tasks easy peasy lemon squeezey ⁣
- fit into your old clothes ⁣
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2. Eliminate decision fatigue ⁣
When you put processes in place that guarantee results, falling in love with the process becomes even easier. You need to have process related to: ⁣
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- how to adjust eating based on social events e.g. tasting menus, week long conferences, dinners with guests from out of town etc ⁣
- long haul flight protocols - optimise energy, minimise downtime from your flight, maximise performance ⁣
- preparing for your workout - nutrition, supplements, hydration, mobility/movement all need to be factored in at a minimum ⁣
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If you're a busy gal on the go and you do not know how to tick these boxes, you are leaving money on the table. ⁣
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3. Streamline ⁣
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Chances are, you're putting a lot of effort into a lot of areas but none of them are really supporting each other. When you streamline your approach so that your areas of health are working together rather than against each other - my personal favourite example is doing HIIT classes and going keto, excuse me but why the f*ck would you do that 🤷🏼‍♀️. Anywho, when you understand your goals on the deepest level, you can reverse engineer from there to streamline your approach instead of putting effort in many pointless directions. ⁣
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I will be holding a LIVE training explaining how to get a greater return on your efforts so that you can triple your results and get back to the business of running your business. ⁣
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Want access 100% free? ⁣
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Comment or DM me the word 'LIVE' and I'll send a free ticket to your messages.

If I could teach you a system that you can seamlessly integrate into your life that will naturally allow you to lose 1-2lbs a week. ⁣⁣
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Zero 🙅🏼‍♀️fad diets or hours of cardio 🏃‍♀️ . ⁣⁣
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Would you be interested? ⁣⁣
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I have 8 people on the waiting list for this before putting this post out. ⁣
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You NEED to comment/DM me the word 'INFO' if you want to achieve the same results as Helen. ⁣

😥 3 WAYS BEING PERFECT IS KEEPING YOU 'OVERWEIGHT' 😥
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High achieving women especially those female founders and C suite execs often fall into the domain of being a perfectionist on some level. ⁣⁣
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Being a perfectionist gives you a sense of being in control and reducing the risk of negative feedback though too, it positions you to run the risk of being on your death bed wishing you could part ways with such tendencies. These seemingly natural inclinations are holding you hostage in your health and other areas of life. ⁣⁣
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When it comes to health, here are SOME (of many) ways in which perfectionism can turn up and stop you from turning up: ⁣⁣
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1️⃣ Deviled details - not to be confused with the devil is in the details. For example, you wait until the gym across the road for your workplace opens on a month's time (that would be perfectly positioned to maximise your schedule) only to realise it's not the perfect gym because it doesn't have the equipment you want, the Dyson hair styling tools and it's too busy when you want to use it so you either go on search for the next perfect gym (to realise it's a 15min walk from your house - less convenient but ticks the other boxes) OR you lose 'motivation' and stop bothering with the whole fitness thing. ⁣⁣
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2️⃣ Changing approaches to avoid the discomfort of not seeing change 'fast enough'. It's easier to blame the trainer or the diet; it's a lot harder to build the bandwidth to sit in the discomfort of self criticism, judgement and comparison.

For many, it's easier to try a new approach after not seeing the results you wanted after adhering to your current approach for all of 5 weeks. No approach is 'perfect' or faultless, most work if you ADHERE to them. ⁣⁣
3️⃣ Stubborn fat/weight loss. Anecdotally, I've noticed those who have yo-yo dieted in the past (that whole all or nothing approach that comes with being a perfectionist) have a slower response time when it comes to seeing changes in body composition almost as though their body doesn't trust them like "Whoa Nelly, here we go again!" ⁣⁣
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If you can relate, fill out my application form in the bio to get traction and break up with perfectionism. ⁣📩

💯 YOU ARE (IM)PERFECT 💯
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Female founder over achievers, high performing C suite execs and business owners, they are so often the type to be seek perfection. ⁣
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It can be such a double edged sword and being a perfectionist can sound super sweet, innocent, ideal and something that we all ought to aspire for but equally, it can be incredibly sinister and stifling. ⁣
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This body created by taking a lot of imperfect action including a bucket tonne of ugly deadlifts - still working out how to make that damn exercise look pretty 😂. It took lots of learning, trying new and different approaches with some working and being sustained with others being ditched and replaced with better and more sustainable alternatives.

My approach to exercise and nutrition has changed over time because I'm committed to change and the greatest change of them all is me sharing with you that in a lot of ways, I don't recognise my emotional/intrinsic self in this photo. Internally, I feel like a completely different person and that excites me. ⁣
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The conundrum with 'perfection' is that you never get anywhere because traction comes from exploring the space between 'perfect 10/10 aced it with no room for improvement' and 'you completely suck 0/10 coach potato who is getting no where fast in life'. You didn't know that space existed? Welcome to the grey space and my friends, this is the spectrum where improvement occurs. ⁣
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It can be easy to find accounts on social media and think that a person has a 'perfect body, perfect life, perfect job' and that they have always had everything completely 'perfect'. Chances are, those people have taken LOTS of IMPERFECT action and that's how they got to where they are. ⁣
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My first squat probably sucked. ⁣
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My first social media post was imperfect. ⁣
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My first podcast could have been better. ⁣
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And all of that is okay because I've learned how to do and be better and it's how I get my clients the results I got myself in much less time so there's value in being imperfect 😉 and that's exactly what makes you perfect as you are in this moment. ⁣
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Are you a perfectionist? Epic podcast on perfectionism with Dr Jay-Lee Nair dropping soon...🚀

👩🏻‍💻 BUSINESS STRATEGIES YOU NEED FOR YOUR HEALTH 👩🏻‍💻
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Listen up boss babe there is a tonne more can do which will benefit your health if you make the time to embed the following. ⁣
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1️⃣ Assistance. It has been a complete game changer hiring a VA (virtual assist - she is a real person, she lives in another country to myself) and I have had a VA for over 5 years now; currently very fortunate to have had this assistant who is my second brain for over 2 years.

My top tips: ⁣

✔ filter by counties where English is spoken/filter by proficiency in language you will be working in ⁣
- find help from counties in or near to your local time zone for client facing/communications based VA roles; from Singapore, the Phillipines is a great match based on time zone and English proficiency
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✔ identify the daily, weekly, monthly and quarterly tasks/goals/KPIs your assistant will be required to do and achieve ⁣

✔ create systems using the likes of ClickUp and Loom screen recordings to teach and document SOPs ⁣
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2️⃣ Block off 'Y-O-U' time.

If you break your own boundaries, you should expect other people to do the same. You will continue to come last in your list of priorities so long as you keep putting work first. Your work will only be so effective if your health is not taken care of. Make your standards clear and communicate expectations from team members effectively so that they know what is going to be asked of them and when. ⁣
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3️⃣ LISTS 📝

What has really helped me in terms of productivity and working effectively is identifying what I need to do for myself, for the business and around the house on a daily, weekly, monthly, quarterly basis etc and create systems surrounding that.

For example, today I restocked moisture absorbers and I know I will need to check on them in 12 weeks from today (Singapore's humidity is the real deal y'all!); there are reminders in the app on my phone where I keep tabs on house tasks. Writing captions gets time blocked into my calendar allocating up to 20min per caption is sufficient. ⁣
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What's your favourite tip?

👩🏻‍💻 BEEN WORKING ON MYSELF 👩🏻‍💻
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Why female founders, business owners and C Suite execs need to stop... ⁣
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They say it takes 2 years before your self identity catches up with your current state. That's quite the delay though it's not entirely surprising.

I'm often sharing with people who want to lose weight and build muscle that it will take 2-3 years if they are CONSISTENT before they see what they expect to see when they look in the mirror. Surely it doesn't take 2 years to lose 10kg and you would be right in saying that, you can lose 10kg sustainably in 20 weeks depending on your starting point but that takes an enormous shift. ⁣
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It requires you to let the f*ck go of how you have seen you and that is an identify we are very much attached to - arguably more than any other. It requires you to then be open to seeing yourself differently which, again, most of us are attached to our current self view so that's a challenge to say the least. Then we get to work on evolving and shifting our thoughts to align with what we are building. It is challenging to align our thoughts with what we are building if we lack vision (when was the last time you dedicated time to vision building?) and it's equally challenging if you're always on the go (never stopping to build the next part of your empire). ⁣
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More and more often, my decision making process is tying back to what I am building "What does the business women I am becoming want; how would she make this decision?" and it is the same advice I offer to those who are creating health focused shifts too "What does the healthiest version of me eat on a Friday night?" ⁣
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Turns out, part of the next phase for me is building more connections face to face and getting amongst the crowd some more - not just online. For me, an introvert, it requires some noticeable leaving the comfort zone but I love the challenge and feeling of overcoming it. ⁣
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Super lovely meeting all the ladies at the SSEW Summer Styling event and it was amazing to FINALLY meet so many of you vis-a-vis. Appreciate you putting this event on and kudos to Anju and the SSEW team for the fantastic experience ( SSEW - Seasoned Singapore Expat Women )

Female founders, business owners and C Suite Execs, here are some time saving tips for hotel workouts!

Make sure to save this 📱

🌺 8 MONTHS A YEAR IS NOT ENOUGH 🌺⁣

Last August I received a tonne of enquiries and whilst that is good for business, it is very telling of behaviours. ⁣
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Go overseas in June/July. Enjoy life on holidays. ⁣
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Let me ask, if you are not being intentional with your time, food, energy and movement, are you really enjoying life or are you defaulting? ⁣🤔
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All too often, we put the word 'enjoy' under a positive guise that allows us to pretend we are doing what is 'good' and best for us when in fact we are lacking intention. ⁣
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Returning from your overseas trip having gained another 3-5kg over 4-6 weeks, feeling lethargic for having gained said weight, not making any effort to better your health during that time are you really sure you had a good time? I'm not so sure. There is importance in making time to connect with others sure, does that mean you need to drink and eat mindlessly? No.

Is there anything wrong with enjoying drinking and eating less 'clean' food with friends? Absolutely not but the challenge most people encounter is that once they have 1 drink more than what they said they would or one more slice of pizza they told themselves they would have it soon becomes a downward spiral of "F**k it, now I broke my own promise, might as well keep breaking that promise." ⁣
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And so you see how people 'let lose' but what really happens is their actions become out of alignment with their words. They break their own promises time and time again and once broken, breaking it a second, third, 100th time becomes a whole lot easier much like making that first purchase. ⁣
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The point I am trying to make here is it's not enough to commit to bettering your health from Feb-May and Aug-Nov; how committed to your goals are you all 12 months is a question worth asking yourself. ⁣💭
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Where do you see yourself this August and is that aligned with your goals? What you fail to plan, you might as well plan on failing at. Need a plan? Message me 'SUMMER' to get one. 🚀

✅ 3 EMOTIONAL SHIFTS TO BE YOUR HEALTHIEST ✅
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Female founders, business owners and C Suite Execs are a beautiful bunch aren't they? So full of ambition, ideas, organisation amongst the chaos, overwhelm and outsourcing and everything in between. Their health needs are understudied to say the least and incredibly unique. ⁣

Here are just some of the emotional shifts they need to make in order to be their healthiest self: ⁣
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1️⃣ LET IT GO! ⁣

Gosh gal, as much as you want to be in charge and in control of everything, you are only keeping yourself stuck if you think you need to: ⁣
- grow the fruit and veg you eat ⁣
- harvest the produce ⁣
- weigh out the portions of food ⁣
- eat it at precisely the same time every single day ⁣
- count every single calorie including those from spinach ⁣
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Let go, perfection isn't cute on you. Done is better than perfect. Find an expert who can work with you on nutrition AND fitness AND your headspace and you're good to go.

You need opportunity to stress less, follow instructions and get good at applying as per guidance from expert. But first, you need to trust that this person knows their sh*t so of course, do your homework first. ⁣
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2️⃣ LESS IS MORE! ⁣

Quit the all or nothing approach and give yourself permission to take some smaller (dare I say baby?) sized steps. But (and here is the caveat) get really f*cking good at taking those steps every single day regardless of how many fires you are fighting and how many planes you get on.

Just get good at repeating the basics to the point that it is boring and then get even better at it - when it is boring is when you are making progress. ⁣
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3️⃣ BELIEFS BEFORE LIFESTYLE ⁣

So often the women who work with me want to learn how to have health underpin how they live their life; what they need to realise is that your belief system determines how possible this is and whether you execute on making it a reality.

If you keep getting in your own way putting every business matter first, your health (and business) will suffer. Simple. If you are determined to be a slave to your business, expect your health to reflect that. ⁣
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Want to learn more? Live training on emotional shifts tomorrow (May 23), 11am Singapore time. ⁣