Lyon Heart Fitness

After 5 years, I got to collect my BSc (Hons) in Sport Science

After 5 long years, many sleepless nights. Happy to say im officially finished my BSc (Hons) with a 2:1 and am officially a qualified sports scientist 💪

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CLIENT FEEDBACK 🏋🏻‍♀️

Kirsten has been with me for several months now and has come on leaps and bounds since we started our journey together, we have improved her technique across all her lifts as well as increased her muscular strength, and she has noticed an improvement in her muscle definition, this message was the cherry on the cake for me, to see that we are making improvements in areas medical professionals told her would be near impossible is amazing, Kirsten continues to amaze me on our journey. She has one of the most positive attitudes I have had the pleasure to work with. 💪

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Benefits of training with a partner!

There is many benefits of doing personal training with a friend!


These could include:

✅Price can be split between the 2 of you

✅Sessions will be more fun

✅You may be more likely to stick to your commitment

✅You’ll work harder with someone else around

So why not grab a friend and drop me a DM!!!

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How many sessions will I need?

The number one question I get asked that nobody can answer…

I understand that people want to know how long it will take, because that equates to cost etc.

But being able to answer this is like a coach being able to tell you when you’ll be a scratch golfer, or when you’ll be able to ride a horse

I can give you a rough idea based on previous experience, but at the end of the day each person is individual, different and it's not a one size fits all method.

So to answer this question once and for all, there is no way to give an exact number, I’ll always give people times or an amount of sessions where we should review and plan our next step.

Just put your trust in someone and get a clear goal at the end and work towards it!

If your needing help or guidance drop me a DM and we can get you smash your goals 💪

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Let’s talk form… 🏋🏼‍♀️

Exercise form/technique should be at the forefront of your mind when moving through you working reps…

Generally speaking each exercise has a slower, pause, and slightly quicker part.

Understanding what tempo to do on what part of a rep allows for optimal time under tension on the working muscles.

Remember, you are placing a controlled stress on the muscles that causes micro-trauma within them. Your body then adapts by incrementally increases muscle size.

Take home: reps/sets are important. But how you move the weight through them is a primary focus.

You are not hardwired to know how to lifts weights in a gym. That’s why investing in a coach to show you the correct way can be so important!

Need help? Drop me a DM

📈Daily weight fluctuation is normal!!!

Why Does Your Weight Fluctuate?

It can be very easy to let daily weight fluctuations dictate your mood; I'm sure many people will be like this and therefore, it could be useful to know why your weight can fluctuate.

There are many factors below what can affect your weight from day to day.

Its also important to say that if you weigh 1kg heavier one day than the day before - it isn't FAT! It's more than likely water retention.

Key Reasons why your weight is fluctuating.

✅If you are Stressed or Not!
✅Have you had enough sleep
✅Phase of your menstrual cycle
✅If you have being the bathroom
✅Time of day
✅Hydration levels

It’s also important to remember that your daily weigh in’s are just one data point in a large data set.

Therefore don’t worry if your weight has gone up one day as long as the large data set is going down in general you’re doing good.

3 years college... 2 years uni... DONE!!

𝟯 𝗧𝗶𝗽𝘀 𝗳𝗼𝗿 𝗙𝗶𝘁𝗻𝗲𝘀𝘀 𝗕𝗲𝗴𝗶𝗻𝗻𝗲𝗿𝘀 💪
When I first started working out I was completely lost and overwhelmed.
What exercises actually matter?
Is my form right?
What supplements should I take, can I take those?
Do I have to eat boiled chicken and plain rice all the time?
Do I have to workout for 2 -3 hours a day?
I'm sore, do I really have to go back?
These are all questions that went through my head as I was starting out.
Why?
Because these are things you see or hear that you need to do or be doing in order to reach your fitness goals.
To be completely honest, I’ve listened to just about all of it and failed several times because of that.
I would have never gotten my results if it weren't for me switching my focus to these 3 things!
1️⃣ 𝗧𝗿𝗮𝗰𝗸𝗶𝗻𝗴 𝗠𝗲𝗮𝗹𝘀
I know this is tedious but if you don't know what is going into your body, how do you expect to calculate how much you can expend? Food is fuel for your body, if you are constantly running on EMPTY then your body will begin to break down. Abs are made in the kitchen and nutrition is 80% of the work regarding fitness. MyFitnessPal is a free app and takes 5 min or less to track a whole day of food!
2️⃣ 𝗣𝗿𝗼𝗴𝗿𝗲𝘀𝘀𝗶𝘃𝗲 𝗢𝘃𝗲𝗿𝗹𝗼𝗮𝗱
To build muscle and gain strength, you need to gradually increase the weight, frequency, or number of repetitions in your workout training routine, usually every week of training. This challenges your body and allows your muscles to grow and get stronger.
3️⃣ 𝗣𝗿𝗼𝘁𝗲𝗶𝗻 𝗜𝗻𝘁𝗮𝗸𝗲
Protein is KEY to muscle growth. It helps repair, maintain, and grow muscles. Protein also helps provide energy in the form of amino acids. Taking 1g per pound of body weight is recommended to see muscle growth and keep you ready for your workouts.

It’s not been plain sailing
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Some may have lost someone, some are struggling with mental health, some will be missing work and their routine but we are all in it together!
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By all means many great things have and will come out of all this but for that to happen you need to keep finding your way to get through each day and get stronger both physically and mentally.

What are 3 of your non-negotiables for every single day?

Answering this question can provide a lot of insight into what your values are and if they are helping you towards your goals.

Here’s a challenge for you: brainstorm your non-negotiables each day.

Try to do so without any judgement.

Remember, what you VALUE most is the ticket to reaching your goals.

My 3 non-negotiables?
1. Train
2. Nutrition
3. Taking time out for myself each day.

Movement has been my single best teacher over the course of my life. If I train It automatically gives me a sense of accomplishment.

Quality food keeps my head clear. When I eat well, I don't stress about food, about my body, about my performance, etc. Quality food keeps me from getting preoccupied with other mental blocks.

Taking time out each day allows me to think more clearly and is when some of my best ideas come to mind.

Finding your non-negotiable will allow you to better understand yourself & your values.