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Personal Trainer Cardiff

@leanupwithlewis

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I help busy women feel like themselves again 💫🩷
@run4wales Ambassador
@proteinworks code: LEANUP

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MEDAL MONDAY 🏅🩷

The funny thing about race day is that it looks like this medal was earned yesterday.

It wasn’t.

It was earned in the hundreds of completely unremarkable kilometres that nobody saw.

The easy runs where I actually learned to run easy.
The sessions I looked at beforehand and thought how the hell am I going to do that?
The strength sessions.
The early mornings.
The fuelling.
The recovery.
The days I felt amazing and the days I absolutely didn’t.

It was earned by showing up, over and over again.

I’ve been running since my uni days (when smart watches weren’t even a thing and I had an mp3 player 😆) but over the last couple of years I’ve really started to find out what I’m capable of and I think the biggest change hasn’t actually been my pace.

⚡️It’s been my belief⚡️

A year ago I wouldn’t have believed I could run the paces I’m running now. Yesterday I stood on that start line with a plan, trusted the training, trusted my coach and most importantly trusted myself.

And came away with a 1:42:36 half marathon. A 3 minute 31 second PB and around TEN MINUTES faster than I ran this course before 🥹

The medal is lovely.
The PB is bloody brilliant.

But I think the bit I’m proudest of is becoming someone who genuinely believes she can do hard things because I’ve given myself enough evidence to believe it.

And I think that applies to so much more than running.

We’re always looking for the big thing that’s going to change everything.

The perfect training plan.
The perfect diet.
The motivation.

When actually most of the time the magic is in doing the fairly boring, ordinary things consistently for long enough to see what they can become.

Not perfectly. Consistently. There’s a huge difference.

So whatever you’re working towards this Monday, keep showing up.

You might not have the result yet but that doesn’t mean you’re not already earning it 🩷

#MedalMonday #MondayMindset #CardiffHalf #CardiffHalfMarathon #RunningJourney by @leanupwithlewis

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13 days ago

77 five-star reviews ⭐️⭐️⭐️⭐️⭐️

And honestly, it’s not the number I’m most proud of.

It’s what those reviews actually represent.

Women who didn’t feel confident walking into a gym.

Women who were stuck in the cycle of “I’ll start Monday”.

Women who had spent so long looking after everyone else that they’d stopped prioritising themselves.

Women who didn’t know what to eat, how to train or where to even start.

Women who just wanted to feel stronger, healthier, happier and more like THEM again.

And then they started🤍

Not perfectly.

Not by completely changing their lives overnight.

But with a plan built around them, support when motivation disappeared, accountability when life got busy and someone in their corner reminding them of what they were capable of.

And THAT is what these 77 reviews mean to me.

They’re 77 reminders of why I absolutely bloody love what I do.

Different women.
Different starting points.
Different goals.

And maybe the next story could be yours🤍

If you’re ready to stop putting it off and find out what you could achieve with the right plan and support behind you click the link in my bio to sign up today! 🙋🏽‍♀️ by @leanupwithlewis

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2 months ago

The transformation photo is amazing.

But THIS is the bit I wish you could see 🤍

👩🏽‍💻The weekly check-ins
📲The messages
🏋🏽‍♀️ The home workouts squeezed into real life
🌯 The meals that actually work around work and kids
✨ The conversations about the weeks that went brilliantly and the ones that didn’t

Because coaching with me isn’t about me expecting you to suddenly become someone who meal preps every Sunday, never eats chocolate and never misses a workout.

It’s about taking YOUR life and finding a way to make this work inside it ⚡️

Jenny started with me over a year ago and somewhere along the way, this stopped being something she was “doing” and became part of her life.

That’s always the goal 🤍

I’ll push you
I’ll keep you accountable
I’ll probably tell you that you’ve got more reps in you 😂

But I’ll also understand when life gets life-y.

No judgement. No perfection required.

I got you, girl! Hit the link in my bio to sign up today and let’s discover the best version of yourself 🩷 taken in Cardiff, Wales by @leanupwithlewis

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2 months ago

LEAN UP HQ HAS HAD A GLOW UP 🩷✨

And I am OBSESSED 😭

What a bloody weekend - huge thank you to @lewisandsonconstruction and the team 🛠️

After a whole lot of painting, moving equipment, rearranging, a little bit of chaos and a LOT of hard work I can finally show you the new Lean Up HQ!

And I honestly couldn’t be happier with how it’s turned out.

But here’s the thing. This space has always been about so much more than the equipment, the walls or how pretty it looks.

It’s where women come to get stronger, build confidence, challenge themselves, have a laugh, sometimes have a little cry and realise they’re capable of so much more than they thought.

It’s where friendships are made, milestones are celebrated and women are reminded that THEY CAN DO HARD THINGS 🫶🏽

And that little pink heart on the wall? That’s my favourite part of the whole studio. Filled with the faces of the women who make Lean Up HQ what it is 🥹

I’m so bloody proud of this little business I’ve built and even prouder of the community that’s grown inside these four walls.

Same heart. Same coaching. Same incredible women.

Just with a little extra GLOW ✨

I cannot WAIT to welcome everyone back tomorrow!!

Welcome to the new Lean Up HQ 🩷

#LeanUpWithLewis #LeanUpHQ #CardiffPersonalTrainer #WomenWhoLift taken in Cardiff, Wales by @leanupwithlewis

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2 hours ago

I asked my clients for one word to describe how they feel here and now I’m emotional every time I look at this wall 😭🤍

Strong. Brave. Empowered. Supported. Proud.

Each Polaroid is a woman who walks through this door with her own story. Work, children, busy diaries, things on her mind and still making that time for herself.

To see how she feels when she’s here, written in her own handwriting, means more to me than I can explain.

Because feeling brave enough to try something new, feeling supported or walking out a little more confident in yourself? Those are wins worth celebrating too.

The gym renovation is finally DONE (what a bloody weekend 😂) Full reveal pending, but this is my favourite part.

Three more women to add this week and then our little heart is complete 🫶🏽

To every woman on this wall 🩷 you’ve helped make this space what it is. I hope you see your photo and feel as proud of yourself as I am of you.

You belong here 💫 taken in Cardiff, Wales by @leanupwithlewis

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a day ago

My toxic trait? Thinking I can fit approximately 36 hours into a 24 hour day 😂

It’s Friday and in my head I was going to get ALL the work done, fit my run in, get out for a lovely 5km walk, do the food shop and generally have my life together by 5pm.

The reality?

I’ve just walked home from Morrisons (which was about as much of my planned walk as I managed 😂), the run hasn’t happened, I’ve still got 15 online client check-ins to do, two programme updates to finish AND November to organise.

Oh and did I mention Lean Up HQ is having a HUGE renovation this weekend? Which currently means the entire gym is in my kitchen. And I mean EVERYTHING. Chaos. Everywhere. 🙃

On the plus side, the washing is done. Small victories. 😂

But do you know what? I’m not stressing about the run.

I’ll get up early tomorrow, get my trainers on and start Saturday doing something I absolutely love. And I already know it’ll be a brilliant way to start the weekend.

Because as much as I love a routine, sometimes life just doesn’t go to plan. And that’s absolutely fine.

I’m slowly learning that I don’t have to squeeze absolutely EVERYTHING into every single day.

Although judging by today’s to-do list, I’m clearly still working on that one. 😂

Please tell me I’m not the only one who massively overestimates what they can achieve in a day?!

Happy Friday 🩷 by @leanupwithlewis

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2 days ago

Just a few of my faves from the nutrition plan this week 👩🏽‍🍳🩷 love playing in the kitchen! taken in Cardiff, Wales by @leanupwithlewis

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3 days ago

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4 days ago

Ever tracked what you WANTED to eat rather than what you ACTUALLY ate? 👀

Because I have! 🙋🏽‍♀️

One thing I hear quite often is that weighing your food is too much effort.

But honestly, it takes seconds!

I pre plan my meals in MyFitnessPal and when it comes to making them I simply weigh what I’m actually using.

A little less butter than planned? I adjust it.
A little more jam? I log it.

Because here’s the thing, it’s SO easy to underestimate what you’re eating when you’re eyeballing portions and sometimes without even realising it, we’re tracking what we wanted to eat rather than what we actually ate.

And those little inaccuracies? They can add up over time.

If fat loss is your goal and you’re consistently not seeing the progress you’d expect this is one of the first things I’d look at.

Food scales aren’t compulsory for fat loss and you don’t need to weigh everything forever but if you’re tracking your calories and wondering why you’re not making progress; making sure your portions match what you’re logging is a really good place to start.

It’s not about being perfect. It’s about being consistent, accurate and honest with yourself.

And if you happen to go a little over your planned calories? That’s absolutely fine too. Just log it and move on!

Because accurate tracking gives you a much clearer picture of what’s actually going on.

If you’re going to track it, make your tracking count 🤍

#LeanUpWithLewis #CoachMe #FatLossTips #NutritionCoaching #CalorieTracking taken in Cardiff, Wales by @leanupwithlewis

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5 days ago

“I just want to feel strong again.”

I think those six words mean so much more than we sometimes realise.

Maybe you used to train regularly.
Maybe you remember feeling fit, confident and comfortable in your own skin.
Maybe somewhere between work, family, responsibilities and putting everyone else first, you’ve lost a little bit of that feeling.

And now you just want it back.

Not necessarily a smaller body.
Not a completely different version of yourself.
Not a life that revolves around the gym.

You just want to put your clothes on and feel good.
To walk into a room feeling confident.
To feel capable of doing hard things.
To feel proud of yourself again.

This week, I’ve asked some of my clients how training makes them feel.

Strong. Powerful. Brave. Empowered. Inspired.

And THAT is what I wish more women understood about fitness.

It’s not just about what you can lift, how far you can run or what you see in the mirror.

It’s about how you feel when you start showing up for yourself again.

And if you’re reading this thinking, “That’s exactly how I want to feel”…

I want you to know that feeling is something you can work towards, one step at a time. 🤍

#LeanUpWithLewis #StrongWomen #WomensFitness #FitnessMindset taken in Cardiff, Wales by @leanupwithlewis

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6 days ago

The week after the finish line 🏁
A week of slowing things down, listening to my body and finding my way back into routine after Cardiff Half Marathon.

And here’s what that has actually looked like

🏋🏽‍♀️ Lighter strength sessions. Still training upper and lower body but with far less intensity than usual

🏃🏽‍♀️ Easy running. Every run has been easy and when my body told me it needed a rest instead of Fridays progressive session, I listened

🚶🏽‍♀️ Plenty of walking. Not to burn calories or make up for anything. Simply because I love getting outside and moving my body

🧖🏽‍♀️ An outdoor sauna with one of my good friends. Good for the mind and soul and some much needed downtime

😴 Prioritising sleep. Friday night I went to bed with Teddy at 7:30pm and didn’t wake until 6:30am. Clearly my body had some catching up to do!

🥐 And food. My usual meals, plenty of protein, lots of nourishing food and a few extra treats along the way. Croissants, cake, chocolate. All enjoyed, without feeling the need to compensate for them

And that’s probably the biggest thing I want to share.

You don’t need to earn your food through exercise and you don’t need to make up for enjoying yourself.

One week of doing things a little differently doesn’t undo months of consistency.

Tomorrow is Monday, but that doesn’t mean I’ll suddenly be back to training at full intensity, restricting my food or trying to tick every box.

I’ll continue listening to my body and giving it what it needs.

Because sometimes a Sunday reset isn’t about getting back on track, it’s about recognising you were never off track in the first place 🤍 taken in Cardiff, Wales by @leanupwithlewis

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7 days ago

COMMUNITY WINS 🏅🩷

Three incredible ladies, three Cardiff Half Marathon finishers and one VERY proud coach 🥹

But this post isn’t just about the medals or the finish times.

Because what you don’t always see on race day is everything that went into getting there.

The early mornings.
The hours spent training.
The sessions squeezed in around busy jobs, families and everyday life.
The sacrifices, the commitment and the days when showing up wasn’t always easy.

Race day is just one day. It’s everything you do leading up to it that really counts ✨
and that’s what makes me so incredibly proud of these ladies.

I’ve had the pleasure of supporting them through their strength training at Lean Up HQ, watching them work hard, grow stronger and put in the effort week after week.

And getting to share the Cardiff Half Marathon course with them on Sunday made it even more special 🫶🏽

Ladies, you absolutely smashed it. But more than anything, I’m proud of the work you put in when nobody was watching. What a privilege it is to be a small part of your journey 🙏🏽

Always proud to be your coach 🤍

#CommunityWins #LeanUpWithLewis #CardiffHalfMarathon #StrongWomen #WomenWhoRun by @leanupwithlewis

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8 days ago