Sarah Langford Fitness

Training your 6-pack muscle

The main points for building your 6-pack muscle (re**us abdominis) are:

Pulling your rib cage toward your pelvis i.e. sit up exercise. You can fancy this up with weights, arms in different planes, using equipment or not but getting this movement pattern in is one of the keys.

Pulling your pelvis toward your rib cage i.e. reverse curls. Again, this can be turned fancy or not, lying on the floor, incline bench, using equipment or not.

You will want to be performing 3 hard sets of reps you can do until the muscle fatigues (i.e. you physically can’t do the movement pattern or your technique faults).

If you can perform 20 reps without weights of sit ups, then try adding weight or an incline bench and laying your head at the lower point and see how many reps you can do then.

Don’t get comfortable with the exercise, always strive to push harder, one more rep, heavier weights to really get the muscle working.

But if your goal is to have a visible 6-pack, then just doing these exercises alone won’t achieve this. Fat percentage on your body and genetics play a part too.

Some will need to have a lower fat percentage for those ab muscles to show while others don’t. Sometimes having your body at a low-fat percentage for visible 6 pack is sustainable while for others it is.

Another point to factor in is if you want to get stronger in your core muscles (which include transverse abs, pelvic floor, hip flexors, obliques, re**us abdominis, back muscles) then including a mix of crunches, rotations, and stabilization moves to help your body get a all round strength in your core and not just for the re**us abdominal.

Follow me as I have a few videos up working out the core and re**us abdominal as well as on my YouTube channel, which you can find in my bio.

There has been so much change happening recently with quite a few friends moving aboard. Even though I am happy and excited for them, it's also sad.
It's made me think is Bristol the right place for our family, would moving aboard feel better but thats been short lived as it's made me more sure that this is where I am meant to be. And I know Michael is on the same page as me.
The feeling of "this is where I am meant to be" is me listening to my body and feeling confident in it, which feels powerful.

The reason I am talking about this, along with the picture of my bach flower remedy kit with Walnut singled out is because when I tested what bach I needed to help support me during this time, walnut came up. The description of walnut feels so right in how I am feeling.

Quick description "change"
For those who have definite ideals and ambitions in life and are fulfilling them, but on rare occasions are tempted to be led away from their own ideas, aims and work by the enthusiasm, convictions or strong opinions of others.
The remedy gives constancy and protection from outside influences.

If any of this resonates with you or if you need support with your emotions/body then please get in touch to see how Kinesiology can help you.

How I fix my IBS

To answer this, you first need to know how I got into Kinesiology.

I first tried Kinesiology back in 2009, where I initially went to help with my stomach issues, which the doctors told me was IBS. In Kinesiology it showed that I was intolerant to gluten and wheat and I needed certain0 supplements to help support my gut health. I remember Dawn (kinesiologist) asking if there was any stresses in my life and back then I didn't have all the wisdom that I do now about stresses, so my 22 year old self said nope, all fine (when actually I just came from university, starting up a business, constantly overwhelmed with life, having no confidence in relationships and feeling lost).

Within a year, probably less time, my IBS cleared. I wasn't on the loo constantly with stomach pains, my mood shifted, I was able to eat foods that I thought I couldn't (I was still intolerant to wheat and gluten) and I was starting to understand the relationship with my emotions and my 'IBS' symptoms.

So how I fixed my IBS was through Kinesiology which helped me:
- support my gut and body with supplements that I actually needed and not what I thought may help,
- release emotions that was hindering my health (anxiety, fears, past traumas, family and partner issues, stresses)
- cut out foods that my body actually couldn't handle instead of guessing what it may be or doing the FODMAP diet
- relax my body and mind and allowed me to go from a heighten fear state to a calmer state.

I have helped quite a few clients with stomach issues and helped them understand what foods don't agree with them and what supplements are needed. So please do get in touch to see how Kinesiology can help you.

Its not a quick fix and it may feel like a on going solution but it is well worth it. I know in times of stress and overwhelmed my stomach is the first to show it but I also understand my gut so much more from all the Kinesiology sessions I have had to help it.

Hello, I'm Sarah Langford from Sarah Langford Fitness, and I’m excited to welcome you to a variety of fitness classes at Windmill Hill Community Centre on Vivian Street.

My classes are friendly and welcoming to all abilities. With equipment available for borrowing and a convenient drop-in option, there’s no need to book in advance—just come as you are!

I teach:
• Boxercise
• Fitness Pilates
• 30-Minute Body Conditioning

Here's the timetable for all my classes at Windmill Hill Community Centre.

I strive to make every class enjoyable while ensuring you get a rewarding workout. Whether you're looking for that muscle burn or a cardio boost, I can tailor exercises to suit everyone’s fitness levels.

Feel free to DM me.

Let’s embark on your fitness journey together.

Here is this month newsletter with classes cancelled this month:

Junes Newsletter Known as a stress hormone and produced by our adrenal glands, which is increased by lack of sleep, over exercising/constantly exercising for long periods.   There are more cortisol receptors in your stomach therefore it is a place that will hold body fat if your levels are high. Cortisol weakens yo...

If you fancy a class tonight. I teach Body Conditioning class at Windmill Hill Community Centre for only £6.

Body Conditioning 6 pm: It's a 30 minute class that incorporates exercises to work the whole body, combining cardio, strength training, and core exercises. Designed to build muscle and boost endurance, it typically uses bodyweight movements and resistance equipment. The format is styled similar to Weight training so the muscles can get stimulated. Suitable for all levels and abilities.

If you would like to know more drop me an email [email protected] or dm.