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Lois Simpson

@coachedbylois

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🏆 14 years coaching women
🧬 Fat loss, strength & hormones
🏋️‍♀️ Main: @strongwithlois
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If you’re holding your breath through every dead bug rep, you’re missing an important part of core training. 👀

Your core isn’t just there to keep your spine stable. It also needs to manage pressure and maintain control while you breathe.

And here’s where a lot of women struggle…

As you extend your arm and leg, the demand on your core increases. If your lower back starts arching or you have to hold your breath to stay stable, you may be working beyond the level you can currently control while breathing.

Here’s what I’d get you to try instead 👇🏼

1. Start with your knees bent at 90 degrees
2. Slowly exhale as you extend your opposite arm and leg.
3. Inhale as you return, keeping your ribs and pelvis controlled.
4. Shorten the range if you can’t maintain that position while breathing (as you can see I don’t fully extend my leg and this is because I lose my control if I do)

💗 Save this for your next core session and follow for more glute, hip and core education.

#coretraining #deadbugs #corestrengthening #coachingtips by @coachedbylois

The last one is probably gonna talk directly to a few of you. (Sorry not sorry) 🙈🤍

#fitnessadvice #fitnesstips #weightlossadvice #fatlosstips by @coachedbylois

I think the third habit has given myself and my clients the best results and for the time!

Do you agree? by @coachedbylois

I set myself a goal during summer and that was to feel more confident in my own skin…

Training hasn’t been consistent due to an old injury resurfacing and limiting what ive been able to do (alongside travelling)…

The goal was to ultimately lose some of the excess body fat I had been carrying since my movement had reduced, while getting back into a structured routine with my diet.
I wanted to make that with my new adapted exercise routine I was eating enough without continuing to eat based on my older training needs.

3 months later - I am very happy with my progress 🥹

The main things that contributed to this change were:

• Morning sunlight and evening sunlight sunrise🌅 Essentially rising and being outside during the sunrise and sunset, I truly feel this affected my nervous system and ultimately reduced my overall stress levels.

• Eating mostly whole foods🥕
Occasional healthy snacks but only when truly desiring and not making it regimented. (I believe this helped massively with listening to what and when my body truly needs something)

• Finding the right calorie intake for my current activity levels🍴
My days consisted of walking, uphill hiking, and deep core work / pre-hab exercises for hips and shoulders.

I truly believe that when you find the food combinations that work for you, for your time availability, for the season your country is in you need to stick at it.

My meals never felt boring because the canvas was always the same but id change one small thing to make it “same but different”

And it made being consistent WAAAY much easier 💪🏼

If you’re ready to lock in for the last 3 months of the year comment “LOCK IN” and let’s chat about your goals! 💌

#fatlosscoach #fatlossresults #beforeandafter #healthylifestyle #fatlossmotivation by @coachedbylois

If your training plan is always built around the movements you’re already good at, the things you keep avoiding can eventually become the things holding you back.

A good plan also needs to account for the stuff your body isn’t really good at.

That might be single leg stability.
For another, hip strength.
Core control.
Ankle mobility.
Upper body strength.

My weakest link is my core, so I’ve been dialling that on a lot more.

I’m going to be sharing a lot more about how I actually build training programmes, what I look for and the little things I think women are missing in their training.

#womensfitness #workouttips #onlinecoach by @coachedbylois

SAVE THIS FOR YOUR NEXT FOOD SHOP🥑🥕

You probably see “eat your protein, eat your fiber” all over the internet like a broken record by now 🤣 these are great but….

Eating well isnt just about hitting your macros and fiber. Your body needs a huge range of vitamins, minerals and nutrients to function at its best 💪🏼

Instead of adding another supplement to your list, try and add more VARIETY to your meals to increase your nutrient intake 🥑🥕🍒

#healthyfoodchoices #grocerylist #fatlossforwomen #healthyfoodoptions by @coachedbylois

I hope the women who is reading this reel resonates because it “used” to be her 🥹 and not because she is still in the cycle.

Trust me, I know it’s hard when your weight loss / fat loss is non existent as has been for years but you need to take the baby steps into getting your body TRUSTING you again and creating a nervous system that isn’t stuck in fight or flight.

If this is you in the reel, let’s chat ❤️‍🔥

I’m giving 10 ladies a chance to ask a burning question about their struggles and I’ll give you as much help as I can, FOR FREE 🤍 comment WASSUP & I’ll jump into your DMS 💬

Getting a specific answer to your situation online isn’t always easy, so I’m opening my DMs to 10 of you. ❤️‍🔥

#fitnessadvice #fatlossadvice #howtoburnfat #weightlosstipsforwomen #onlinecoachning by @coachedbylois

Building your glutes isn’t about cramming every possible glute exercise into every workout 🍑

I like to think about my glute training in categories: thrust/bridge, squat/lunge, hinge/pull, abduction and kickback variations.

But that doesn’t mean I include all 5 every session.

Most of the time, if I programme an abduction variation, I won’t also programme a kickback in that same workout. I’d rather choose what actually adds value to that session than add exercises just for the sake of doing more.

I still want room to train the things that support those movements long term like the core, hips, feet/ankles and the surrounding muscles that help you move, stabilise and actually get stronger.

That’s also a big reason my NEW CHALLENGE - Grow Strong: Glutes, Hips & Core isn’t just a collection of glute exercises.

The goal is to build your glutes while also building stronger foundations around them.

So use these categories as a way to think about exercise selection, not a checklist you need to complete every single workout.

Comment CHALLENGE if you’re ready to level up your glute workouts and the foundations that support them! ❤️‍🔥 we start September 4th

#learnoninstagram #glutetraining #gluteexercises #glutebuilding by @coachedbylois

Raw vs cooked weights can look VERY different 👆

These numbers are examples, please don’t think these are actually conversions.
Your cooked weight will vary depending on cooking method, time and how much water is lost or absorbed.

When you can, I recommend weighing foods raw/dry. It’s generally the most consistent way to track because cooking changes the water content and therefore the weight.

But if you weigh something cooked? That’s okay too.

The important part is not to mix and match:

If weighed raw log it raw
If weighed cooked log it cooked

The examples in this reel are simply showing you how different the weight can look after cooking

#nutritiontips #healthtips #fatlosstips #onlinecoach by @coachedbylois

Save this one to remember the rule 🔖 and follow because my next post will have the raw vs cooked examples you can actually save and refer back to.

Meat loses water. Starches absorb it. 💧

Which is why the same food can weigh VERY differently before vs after cooking.

The important part when tracking?
If you weigh it raw, log it raw.
If you weigh it cooked, log it cooked.

And remember 💡 cooked weights are never an exact universal conversion because cooking method and time affect how much water is lost or absorbed.

#nutritiontips #nutritionhelp #fatlosscoach by @coachedbylois

Save this post for your next food shop 🔖

Your food intake should be the number 1 priority before looking into supplements to support.

So here are 4 nutrients that play important roles in your energy, oxygen transportation, hydration, muscle function, bone health and your immune system. 🌱

You don’t need ALL of these, just be aware of how many you see yourself consuming often.

Follow for more nutrient guidance!

#nutrientrich #nutrientdensefood #fatlosscoach #healthandnutrition by @coachedbylois

Always hungry even though you eat lots of protein? 🥩 Don’t forget your fiber 🌱

Want help hitting your fiber goal without overthinking it?

Comment FIBER and I’ll send you my free fiber Blueprint 💌

#realisticfood #fibermaxxing #fatlosstips #onlinecoach by @coachedbylois