Eat Love Do – Laura Bannister, 8 Top Tips For Getting In Shape, Healthier, And Happier

Hello and welcome. This is the Eat Love Do Show exclusive to Women's Radio Station. I'm Ginny Newbury. I'm your host and I have a fantastic guest on for you today. So Eat Love Do, because what you eat, how you love yourself and others, and what you do on a daily basis to bring more health, happiness into your life matters. Do remember to head over to our social medias. Uh, uh, we are on YouTube, so hit that subscribe and like because it really helps us. And also on Facebook, Instagram, and Twitter, we are @WomensRadioStN. Okay, so without further ado, let's get started. I've got a lovely— I've got an amazing guest on for you today. Her name is Laura Ballister, um, she is of LKB Fitness, and she has a— she's an online PT helping busy women and mums get fitter, healthier, stronger, and happier, which is absolutely brilliant, what this show is all about. So I'm so happy to have you on. Welcome, Laura, welcome to the show. Thank you so, so much. And I meant to say to you when we were just chatting, this is my first time of being on radio. So this is very exciting. Welcome! We are popping your radio cherry. Yes, you are. Yesterday I spoke at a networking event, which was the first face-to-face one, um, which went really well. But that was my, you know, I stood up and spoke in front of people doing fitness classes, whatever. But I went and spoke and brought my tips to these ladies at an event, but That was my first one of those as well, like especially since lockdown. So I feel like it's a, it's a week of first times this week. Brilliant, a week of firsts. Yeah, I feel privileged to be one of them, as do our listeners. Okay, so do you want to just tell people a little bit about yourself and what you do so they know who they're listening to? Yeah, sure. Hi everyone, I'm Laura from LKB Fitness and, um, I am an online personal trainer as Janine kindly introduced me as. Um, but I'll tell you a little bit about how I got started, um, as a PT. Um, around being a mum and working in the corporate world for a long time. So I always worked in London from when I left school, and I was in London for like over 20 years working in corporate banks, big banks. And, um, when I had my first baby, who she's now 11, I qualified as Level 2 fitness trainer so I could run some classes and running groups local in my area. And then, um, and I always thought I will give up London one day, you know, being a mum, I want to be around a bit more. Um, and then I my second child 5 years later, Leo, who is now almost 7. And it was when he was born I actually thought, okay, I'm gonna, I'm gonna go into PT, personal training, and get qualified in that, which I did, which was great. And alongside my corporate work for a long time, I did, um, all my fitness stuff on the side, and I kind of managed it myself, you know, what, how, how often I worked, how many clients I'd have, and it was all very kind of on the side. Um, and then we, um, I've always been called LKB Fitness. That's just through the initials of mine, my mother-in-law, which is my, um, husband's mom. Obviously she passed away years ago, so the initials are come alongside me, my mother-in-law, and my daughter. Funnily enough, I have similar initials to his mom, which is random. But anyway, so that's where the LKB comes from. But, um, so during, um, we hit lockdown and, um, there was, you know, me and my friends used to— I don't so much now— used to love going to the gym, going to gym classes. It would be our socials, like, every morning we'd get together, have a cuppa after and whatever. So when we went into lockdown and they were saying the gyms were going to close, there was that slight panic amongst us. And everyone was like, oh man, we can't go to the gym, they're closing. And I said, at that point I've never gone live on my Instagram at all, I just said, I'll tell you what, I'll go live on my Instagram and run a class. And they were like, yeah, wicked, that'd be great. So I did that and I advertised it. I probably created a little something on Canva and then put it out there. And so I went live on my Instagram. I remember the first morning after saying I was going to do it, I had 17 people log on live with me and I was absolutely chuffed to bits with 17 because you get 17 people in a class physically, that's pretty good. So I was like, cool with that. Anyway, I carried it on because everyone was loving it. I did about 9 weeks. Of live classes, 8:30 in the morning in lockdown. And I ended up getting— I was getting like over 100 guests come on and do the workouts with me. So then, cut a long story short, I got some business advice and I turned it into a membership, which is now called LKB Fit, Fab and Focused. And I love that name. It's brilliant. Yeah, it's great. And it's a fun name and it's a fun group. And someone said to me the other day, like, how are you different to everyone else? I was like, I'm just fun and unreal, like I'm so relative because I'm a mum myself. I'm busy and I know I can't always fit it in or whatever. But so I think people like that just because I'm very, very real. And so yeah, I kicked this membership off and it's been running now for 2 and a half years. And, you know, in lockdown it was incredible. Every time I was opening the doors, I was bringing in 50 new members and it slowed down now. And after lockdown, some people got back to the gym or whatever. But so I've got like over 250 members in my membership. And it's all women. That's amazing. That's incredible. Yeah, it is amazing. And they're a great team. It's such a— we've got a really, really good community. And, um, so that's like, that's a big part of— that is my main business. And, um, so yeah, we kicked that off and that's been going on for 2 and a half years. And since that, I've just launched a new course, the LKB, um, Health and Fitness Reset, which is a 12-week course which just goes a bit more in depth with so many things. We talk, we talk food planning, hormones, all of that kind of stuff. And, um, yeah, I've got that as well. That's like an accountability course because one of my points that I'm going to bring shortly is all about accountability and just staying on top and, you know, having someone watch over you. I think a lot of people, especially with health and fitness, that's what they need. So, um, it's easy to get off track, isn't it? Like when we're getting into our fitness and health regimes, it can start really well and then it kind of winds up and get back into old patterns and then Often people, you know, they have that motivation for like a week or 2, 2 weeks, and then one day of not doing what they're expected to do and they give up. So, you know, the— that course is super, super helpful for people that tend to typically fail at what they do. So yeah, and then I held a really, um, I meant to say too, I held a really successful fitness and wellness retreat this year as well, which I said I'd never do again, but I am again because it's the unknown. It was all the unknown. So now I'm holding another one in 2023, but, um, So yeah, loads going on, always, always looking for something else to kind of keep the LKB Fitness flag going. Oh, this is brilliant. So you've got— you told me just before we came on that you've got 8 top tips for people wanting to start into a health and fitness regime. Do you want to share those? Yeah, we love a top tip on this show. Yeah, I am. Yeah, I've got— I've pulled 8 together, um, the list is probably endless really, but— and the first couple are going to be pretty cliché, but they need a mention because they're just a must. I mean, you get hold of the simple stuff, then actually everything else starts coming together. So my first tip is to increase your water intake. And I've got clients that are with me all the time, and I can still remind them, ping them a message, how's your water today? And they're like, oh shit, thanks for that. So, oh, I just saw, sorry. Um, thanks for that. Um, thanks for the reminder, I need it, haven't had a glass of water today. So, and I always say to people, you know, water is, you know, this clear, pure fluid. Why would we not want to put that through our bodies? It's You know, it flushes body waste, it improves our skin, regulates our body temperature. There's just so many benefits to drinking water. So just keep on top of it. And I don't think, you know, everyone— typical personal trainers would probably say, make sure you get me 2 liters a day, make sure, you know, men 3 liters. I just say, just make sure your pee is nice and clear. That's all. Just aim for a clear pee. Yes. And then unless you've had a baroque or some beetroot, in which case it might be— yeah, that's true. Yeah, that is true. So that's my first one. Simple. And, you know, just have a bottle of water on you often or at your desk. Second one will be sleep. Now, I'm a great sleeper and I think that plays a huge part in me always feeling good, wanting to get out, get my steps, wanting to work out. I sleep well, but I go to bed at a decent hour as well. I'm not really a night owl, if I'm honest, unless I'm out having a good time, having a few drinks. But So I say get your good sleep. Good sleep. You know, science proves that those that have better sleep have better results with things like fat loss or maintaining a health and fitness journey. So that's my next one. Also improving physical and mental health. Number 3 is your steps. So within my membership, we love steps and we actually hold step challenges. We all get into teams. It gets competitive, it gets really fun. And Steps is a big one because quite often people relate fitness and health to getting to the gym and doing a class. When you say steps, do you mean a staircase? You mean going up? No, just walking, moving your legs. Oh yeah. So keep, you know, like your 10K a day, as they say. Yeah. And see, I like to hit my 10K a day. I don't always, but that's kind of— I'm a big believer in the more we step in, the more successful you're going to be with your fitness and health journey, whatever your goals may be. Because what people fail to realize is they go into the— they, you know, they, they associate fitness with having to go to a gym class, having to jump around your living room doing burpees, um, that kind of stuff. But actually, it's such a small percent of your day that that workout is taking up of your day, whereas if we just moved more and moved our legs more, then that will complement everything else that you're doing around your health and fitness. So I often promote things like I've got a lot of mums and women in the group. I'm like, if you're going to work today, you better not be taking that lift. You better be taking the stairs. You know, if you're going to the supermarket today, how often do we look for a close space as near to the door as possible? Why? Just park further away and walk a bit further. You know, get those more steps in that way. We meet friends for coffee and a bit of cake. How about just going for a walk and a talk? Like, hold your coffee. And walk rather than sitting down and eating cake at the same time. These kind of changes, if we make these adaptations to our habits during the day or throughout the week, they can start making big changes. Yeah. So we often talk about steps and getting our 10K in a day, but I do also— a lot of people are like, I barely hit 5. I'm like, okay, well, start with 5 as your goal to begin with and then slowly increase it. So there's always a stage you can start at, however, um, whatever your job is or however busy you are. Um, even if you're going to work as well, getting off a stop before your work. Yes, I love that one. 5 or 10, it's like a 5 or 10 minutes extra, but that adds up. Yeah, of course, of a month, that adds up. So that's good. Absolutely, it so does. And people underestimate just how, how well steps can do for you just on a health and fitness basis. So number 4 for me is, you know, especially when there's so much talk around menopause and perimenopause at the moment. And my number 4 is to lift some weights and do some resistance training. It doesn't have to be that you're going to go to the gym and, you know, squat however much kg. It doesn't have to be like that. Just start lifting the weights and challenge your muscles. And more so for your bone health as we get older, right? Because of osteoporosis and that kind of stuff. And we want our bone density to stay strong. So resistance training is absolutely key, especially if you are on a fat loss journey as well, weight loss journey. And we want to gain strength. But you don't only gain strength physically with the weight training, you just gain it mentally as well. You just feel so empowered when you just start lifting some weights. And moving your body and challenging yourself. Also with that, with the weight training reduces stress. I mean, stress is high right now in life, right? And this way, yes, stress reliever, like lift some weights, challenge yourself, get out of breath with lifting some weights. And I say that just daily. I say to people, just try, you know, just at some point today, just get a little bit out of breath and, you know, challenge your lungs a little bit. It's only going to benefit you. And I'll say for those who typically like, especially runners, I've got a lot of runners on my team who never used to do weight training, but now they're on my membership and we work with the dumbbells and stuff at home and their performance with their running. So any kind of athletic training, weights is only ever going to improve that. So, so that's my number 4. Before we move on. Yeah, about weight training. I think a lot of women avoid that. Because they're scared that they're going to get really muscly or come out looking like Arnold Schwarzenegger, and they don't want that look. Yeah. So do you want to just— it's funny, isn't it? Like the myths. Yeah, you're not gonna bulk. I mean, look me up on socials and I lift weights 4 times a week and you'll see that I definitely am not bulking. You'll have to, one, eat in a calorie surplus every single day, know what you're eating. You'd have to eat very, very high protein, um, to start bulking. Taking supplements, it's just not going to happen. But you're right, people do have that fear and it couldn't be further from the truth. Yeah, I'm just— I do. So I call them big girl weights. I've never been muscly. No, exactly. Big girl weights. I like that. I like that. So yeah, and it's great. And all my— a lot of my members started out, you know, no one was really doing anything like that. All of a sudden lockdown came and people started purchasing. Everyone was sold out of equipment, right? Because everyone's now got weights. And dumbbells and it was just brilliant. I did the same. I bought like practically a whole home gym and I was trying to order stuff online. I can see you've got your spin bike in the background. Yeah. I love that. I love that. Another thing that we always work on and generally in the LKB world as well is our mindset. And I set mindset challenges as well throughout the group. It could be anything physical or mental or just, you know, We underestimate how something quite small across your day can just improve your mental state of mind. And it could even be like, you know, you could like a kind gesture to someone, taking a bunch of flowers around someone, you know, that would make someone else feel good. Plus you feel good. Or sorting out a drawer at your desk, like just sorting out those kind of small things make us feel good and put us in a good mindset. And they get rid of clutter as well. I always say about clutter in your mind, clutter around you physically, you've got to get rid of before you try and focus on anything else. So I often say that have to have a daily goal. You know, you don't have to have 3 or 4 goals, whatever it may be, but just wake up each morning. And this is something I brought to my team on the course last night. I was like, wake up every morning and just say to yourself, how can I make today a great day? And then when you ask yourself that question, you'll then know, you know what's going to make you feel good during the day. So you set yourself that goal and get it done. Great. It's a great question. It's great. Yeah, it's a really good one to start the day with. And also another thing with mindset is I always say you've got to learn to embrace failure. Like, not every day is going to go perfectly. Progress over perfection. Massive with that quote. Like, so true. But also every day is not going to go perfectly, especially as busy women working or busy moms, which are my main clients. You know, it's so often you could wake up and, you know, your child's been sick all night or whatever it may be. But embrace it. Just be like, okay, that's cool. Whatever happens, happened. Tomorrow's a new day. Do you know what I mean? Because otherwise, so often people, they— something doesn't go right or they've gone out and there's not something on the menu that's going to stay, keep them on track or something like that. Don't worry. Just enjoy the moment. Enjoy your life. Deal with it after and just get back on the horse kind of thing. So yeah, that's my mindset one. That was number 5. Number 6, which is so key for I think everyone, everyone should know this. Everyone should know the science behind fat loss. A lot of the time, not everyone wants fat loss or weight loss, but a lot of my clients do. And, you know, some of them I would maybe be like, you don't need to actually. We just need to start working on your strength mentally and physically. And that comes up and change our goals slightly, get off the scales for once.. It drives me nuts and I should have made that one of my points actually. It's not, but that would definitely be a top tip to keep away from the scales, but knowing your energy balance. So the fitness industry is getting really good with this now through certain people in the industry that are really throwing this knowledge out there. And it's, it's knowing, knowing how much energy we need as a human being for our size, our weight, our height, and our age, how much energy we actually need on a daily basis. So that's where— and it's not for everybody, but calorie control is so key. So in the LKB world, we look at how much energy we need. We work it out on our calculators, which aren't gospel, but they're good to work out an average. And we look at how much we're taking in. So we start tracking our food each day. And, you know, we're forever giving tips and information on different kinds of meals that we can have and snacks. But once we know our energy intake for the day and we know we can take control of it, we can then also live our happy, fun lives because a lot of the time we want to have good times at the weekends. But so often people, they, they, they're good in the week, then they ruin it all at the weekends. So we just grab that control of the energy intake. We know what we need throughout the week to make allowances for a good time at the weekend and we start controlling it. That way by tracking our calories. And I like that as well. I'm an advocate of what you do over the week rather than what you do over each day, because then you put less pressure on yourself as well. So you're not going to beat yourself up if you eat, I don't know, chocolate cake that day or something because you can just balance it over. Yeah, it just makes things easier. And you know, I am— I love chocolate. This is what I say to everyone. Chocolate is my thing. Like some people, it's crisps, some people, it's cakes. Chocolate is my thing. And I'm not prepared to give it up for anyone. And why should you? Exactly, why should I? I mean, but I don't stuff copious amounts every single day. Um, I know, you know, I have my certain, my go-tos and whatever, and, and I'm in control of it. And that's just so often what people aren't in control of. They just don't even think about it. They just eat what they want and then expect results to come just because they've started some exercise as well. Results, if typically you aren't, um, if you aren't exercising and and taking any notice and all of a sudden you do, you probably will see an improvement. But slowly down the line, you're going to have to start making changes with your nutrition, or unless you're going crazy and moving all day, every day. So it's just about taking control and knowing your energy intake and things like calorie deficit is something we talk about a lot and just knowing the science behind all that kind of stuff. So that's number one thing. So for anyone listening that doesn't quite understand what you mean by their energy intake, how might they get a rough understanding of where working out what theirs is? So, well, on my website I have a calculator, um, they're called calorie calculators, and there's one on my LKB Fitness website, um, but you can go in there and put in your statistics of your height, your weight, your age, and how much you move typically a day, and, um, gives you some options, and then it will give you your total daily energy expenditure, and it will tell you how much on average you're spending. So what we fail to understand is actually 70% of our day, uh, daily energy is actually spent with our BMR, our basal metabolic rate. So that's just our body functioning every day. Um, in fact, at a talk yesterday I showed the table. If you, uh, for anyone to Google TDEE, um, table, it's a great way of looking at it because 70% of your day energy intake is taken up by me just sitting here moving my hands around is taking up energy. And then the next thing is our NEAT, and that's our, um, non-exercise thermogenesis, which is when it comes back to steps, like unintentional exercise, like walking around, taking the longest route to the toilets at work instead of taking the shorter route, um, taking the stairs instead of the lift, those kind of things. And that's like 25% of our energy intake. So that's what we want to increase all the time. And then you've got your thermic effect of food, which is the energy we use to break down our food. And then you've got at the very top, the smallest part is your intentional workouts is where your energy is spent. So it's the smallest part of your day that your energy is spent. That's why we want to work on being more active throughout our days. That's really interesting, isn't it? Because people will think that it's about all about the exercise and keeping getting in shape is just the exercise, but it's not. It's like you said, it's just a small— I went to the gym this morning, I went and I was back home. So that's like an hour of my morning and then I've got the whole rest of the day and it's like just that one hour. It's nothing. Yeah, the rest of the day. So no, so I've been at my lecture of exercise as well. It's like, oh, I must get— I must work out really, really hard. And sometimes it's just moving, stretching. Yeah, absolutely. And don't get me wrong, like, the exercise, even though that half an hour can make you feel super strong mentally and physically and gets the endorphins going, so I'd always highly promote still doing it. But what people do underestimate is how much we are moving throughout the day. So And everyone's different. And if you, if you put your details in on one of those calculators, it will give you a rundown. And there's a calculator on my website. So yeah, I think it's just interesting information to, to see. And of course, the industry, they're like, you know, some people are being— some people are, you know, saying, oh, it's ridiculous, calorie counting is terrible, this, that and the other. And to a certain extent, I don't ever plan to tell my clients to calorie count for life. I just think, no way. Like, no way. But it just educates you and it just makes you realize what you are tucking away throughout the day, whether it's drinks, food, or whatever. So it just gives you that knowing. And it's like spending our money. Start looking at your calories like you're spending your money, and then you'll slowly rein it in. Yeah, I love that. So I think you're right. I think if you just— if somebody just spent a week or even a couple of weeks just working out what the calories were on the food they're eating, just for a couple of weeks, so they got an idea, it would make— it make you sort of understand how many calories and what food and make slightly better choices or just have maybe a smaller portion of something and a bit more vegetables with it. And just making little adjustments like that can make a big difference. So absolutely, because I do get some clients who say, I just can't do the tracking thing, it's too much, I'm overwhelmed. I'm like, okay, let's look at your portion control. Like that. There's always, there's always a way around it and stuff. And, you know, look at your macros, what you're getting with your meals and stuff. So, so yeah, that's that. That was number 6. Now, number 7 is always an interesting one as well. It's just knowing your cycle. Now, I'm not by any means qualified in any of the hormone cycle stuff, but I know the basics and sometimes that's all we need to know. And so a lot of the times I think it's important when you go on a fitness and health journey, it's a bit like preparing for the, for the failing weeks. Because we know as women we go through these cycles and there's weeks where we simply do not want to do much. So I say to people, I say, just know your cycle, start gauging it. You've got the menstrual, follicular, ovulation, and luteal phase. And if you just educate yourself on those 4 phases, you'll know why you're feeling how you are on those weeks so that when you know you are having the biggest sugar cravings, it's like, oh yeah, I'm in my luteal phase. I know it's, you know, the week before I'm due on my period. So just knowing that stuff is super helpful. And also it then prepares you and you can prepare for it as well then. Yeah. And I think you've just trained it because I notice I'm definitely stronger on some weeks and weaker on others. And on the luteal, I want nothing but chocolate, red meat, and red wine. I don't eat any of those things the rest of the month, but my body just like, give me it. I'm like, okay. And you're the same. The part that I love, I remember when I was reading up on it all and learning the different, um, uh, parts of the cycle, and like your ovulation stages, you've got your high sex drive, um, you're really sociable, you're sociable, all of a sudden you're texting all your mates, when are we meeting up? Because that's just how it is, and it's all your hormones. I just found that really interesting because I did think, oh yeah, there is only like, there's a real week where I'm really like that every month, and then you go through the stages of like wanting you don't want to be around people and, you know, and your energy levels are lower. So it's just knowing that kind of stuff and, and preparing for it. So that's a big tip to go, especially if you want to kick off a fitness and health journey. It's good to, good to know that stuff as women. Yeah. And also our weight can fluctuate during different stages as well. I definitely get more water retention. I think I go up a dress size at a certain point and then you'll be like, I mean, who even wants to wear a pair of jeans these days anymore? But But yeah, you will feel tired, you feel bloated. You know, days where you want to wear something a bit more baggy rather than fitted. Yeah. So, and unfortunately it's just an ongoing cycle, isn't it? So to manage it rather than every month it comes round and you know, you're feeling the same, doing the same actually, because even on the week of your luteal phase where you're— there's no energy and you're moody, you're anxious, I'd still say, I'd say drop the intensity of your workouts now. Like, go still lift your weights up, but just get light ones. Um, go for walks, you know, get outside, outdoor space. Um, I'd still say keep moving your body because that helps with the luteal phase of your cycle. Um, so yeah, it's good to know your cycle. That's number 7. And then number 8, which has proven so clear in the last couple of years since working with with all my members and clients is accountability and support. Like, if you're good at going something alone, then you'll probably find a lot of the time you're on it with everything you choose to do. You're just one of those people that's good to do things on their own. But a lot of the time, people just want that accountability and support. And I think— and you don't have to pay for that. You know, a lot of PTs like myself, we offer those services, but Sometimes it will just take— speak to someone, speak to a relative or your partner. Just say, right, you know what, I'm going to set myself some goals. Next Saturday, can you just say to me, have I done them? I want to check in with you each week. And, um, you've got to set some rules though. You've got to have the supportive side of your partner. I don't know if your partner's always the good person to have, but, um, I just think having that accountability and eyes on you, um, and just having someone that you can report back to or confide in, I just think is so important. And with my course, we get together once a week, and, um, and we love it. We all get together on a Zoom call and everyone reports in how they've done. With some people, you know, we talk about our fails over the week, but we also are so big on talking about our wins, and we're always pushing forward. I think when you've got that accountability, you do just carry on pushing forward. I think that's important as well, to acknowledge the wins, because I think particularly women, we, we kind of put so much pressure on ourselves And people in general will notice where we're falling and failing, but we don't always acknowledge where we're winning. And no, we feel like we're not supposed to do that because it's bragging or whatever, or we just don't recognize it. It's— that's that part of self-love, isn't it? And going, hey, I did that really well. It's like somehow we think we're not supposed to stand up and say that. And I know I love that. I think that's, that's brilliant that you do that. Yeah, yeah, I absolutely love it. I love seeing, um, people smash their goals, and I love it when people talk about it. I I think it's great. I think it's really great. I think it's important, and I love that, that support. Like, women— everybody needs support, but women, I think particularly, we bond and we grow and shine through that support and that connectedness. So I love that you've combined not only just the health and the fitness but that support as well, which also obviously helps with mental health and just happiness. And, oh, definitely. Some people are lonely as well, do you know what I mean? Some people want that companionship and just people to talk to, and, um, and it's great. And then they give themselves these little goals they've never given themselves before, and they start achieving them. You just see it in their face, so it's fantastic. I love a prize as well. I love the winner. A prize this week goes to— but not sweets, so you don't get sweets and chocolate. No, not quite, not quite. So what else have you got coming up? What's, what's new then? What's new on the horizon for you? So my membership is just always there, and I'm live on it 3 times a week, working out with everyone, getting up in the morning. Is that set days that you do? Is it like Monday? Yeah, so within my membership I go live 7 AM in the mornings on Mondays, Wednesdays, and Fridays. Yeah, but all workouts are there on demand as well. So it's all in a Facebook group, but also I do have my online platform where all the workouts are that you can choose body areas that you want to work out or whatever. And, um, yeah, it's all my previous workouts since the very beginning of lockdown, so 2 and a half years worth. Um, and in there is where I run any challenges throughout the year. And when you remember, you don't pay anything additional to come into the challenges and stuff. So that's what I have all the time, Fit, Fab and Focused. And then I've got the Ultimate Health and Fitness Reset with LKB. So on week 4 of that at the moment, and I won't be kicking off my next one until the new year, but I'm excited too. So I've got a team of people that are on it now. It's the first time I've run it and so far so good. And, you know, I get a few professionals in for the weeks that I'm not maybe qualified on, um, so which is all great. So they're getting so much knowledge out of that. And it's a 12-week course, and, um, that'll be launching again in the new year. What is this course and what would people get from it? So basically they come into the course and they have access. So it's people that want to kind of either reset or they just really want to start out with their health health and fitness. They don't know where to start. So what we do is they get access to all my workouts. And, um, a lot of people, a lot of people come on because they want to lose weight or they just want to get fitter and start doing something for them. And, um, in amongst it, I've got my whole list behind me actually. We, um, we straight away we talk about goals, time management, um, and our golden goal for the whole course of what we want to achieve. We have food planning in it, strengthening the mindset, habits and routine. We talk about staying consistent and we're going to hit plateau weeks, emotional eating, managing hormones, managing stress and getting the support and self-care and lifestyle changes, all that kind of stuff. We covered a lot. So it's really for people who do not know where to start or really need a reset. So that's really good. Really compressed. I like that you've covered all the bases and all the things that are important. It's not just a workout thing. It's not just diet. Yeah, it's not just a workout thing. And we have our step goals and workout goals each week, you know, that people take on board should they wish to. They get all— they get in control with their calorie intake, their energy, like we spoke about earlier, and then they start taking control of that. And then each week we cover the module of what the subject is, and then we all chat that one by one, and they report into me with their accountability for the week. So yeah, it's good, it's going really well so far, so I'm excited to launch it again in the new year. That's brilliant. I like the accountability thing as well because it makes you do it, because then you know that you've got to report what you've done. There's no slack, no hiding. It's like, oh, exactly, exactly. And that again, that's, um, we're a Facebook group separate on, uh, face— on Facebook for that, but also there's the option to actually Where can people find you on Facebook? What's your handle for Facebook? LKB Fitness. LKB Fitness. Yeah. And Instagram is LKB.Fitness. Um, but yeah, and also with the accountability one, there's an option to join, um, the group on WhatsApp as well. So they have daily contact with me should they need it, any questions or any, any encouragement that they need throughout, then I am there. That's really good. I like, I like the, um, the WhatsApp thing is a good idea because sometimes people don't always log on to Facebook, do you, and check it. But WhatsApp, it's like instantly to your phone. It is more likely to do it. So I think that's a really good way to do it. Yeah, it is. It's great. And then the other big thing that I've got next year again is my, um, fitness and wellness retreat, which is held at a stunning location in Essex, um, called Vaulty Manor. And, um, it's a Monday to Thursday in April next week— next week— next year. And we— that's again, that's great. We cover— I'm there doing the fitness classes. The accommodation is stunning and it's fully catered. We have mindset workshop, nutrition workshop, yoga, evening yoga, morning yoga, Pilates, sound journeys. We go out for hikes. It's right near kind of Osea. I don't know who's heard of Osea, but Osea Island. So it's beautiful walks and things like that. And yes, I'm holding that again next year as well. Sounds incredible. Are you doing all of that? Have you got people coming in to teach like the nutrition and do the sound? Yeah, yeah, yeah. So it's not just me because that'd be— well, I don't know, it might not be boring, but, but no, I like to— I love it because I love how my retreat this year just opened up doors to me meeting other people, other women in business, and for them to open up their audience by coming and bringing what they, you know, what they're great at. I'm so big on that, like mixing with other business women and just networking and helping each other. Um, so yeah, I get people in for those things. I do the fitness classes and, um, yeah, and then everything else I get people in. I think there's something really nice and magical about being an in-person event as well because it's so— yeah, I miss it. And yeah, and that connection with, with a human being, it's, it just brings an extra element, doesn't it? And I think when you take that 4 or 5 days out of your actual life to actually focus on yourself, and, and it's just purely on your health, your fitness, your mindset, on you. It's like a form of self-love, really. I think you kind of grow exponentially, and so I think it's really, really like an important thing that everyone should do just once a year. It's so powerful. It's so powerful. I mean, the testimonials I got from all the women, they're all coming back next year. They just absolutely loved it, and it was so, um And it was so rewarding to hold something like that and bring a group of women together that ends up going away just feeling incredible. Yeah. Yeah, it's amazing. So where do they find out information? Is it on your website as well? So my website under events, I believe. I'm just trying to think. I'm sure it's under events. Yeah, it is not. I'm sorry. But you know, I'm so accessible in my, in my inboxes on Instagram and Facebook as well. Continuously, you know, replying to people. I love speaking to people, so if anyone's got any questions or anything, just ping me a direct message. Perfect, perfect. So, um, have you got any, um, extra information or tips to share with our listeners? Um, you're going to say something about not weighing yourself. Let's go. Oh God, you know what, we so often just feel like naturally as women, like, so some people just love getting on the on the scales, and I'm just like, just stop. Because I mean, there's so many factors as to why you will weigh more today. You know, you could— water retention, you might need a poo, and hormones, you're hormonal. We're talking about the different phases of your cycle. It's going to fluctuate. Now don't get me wrong, I don't say don't ever get on the scales. Um, I don't really typically weigh myself. Um, But, and I get it why people want to, but it just, you've got to have a healthy relationship with the scales because if you start, if you start becoming obsessed with them, then they're just going to be, as they call, the sad step, right? Every time you get on them, it's going to be because you'll be gaining in ways you could be losing inches. But that's not going to, that's, the scales aren't going to tell you that. The scales aren't going to tell you that you're holding You know, every time we eat carbohydrates, for every 1 gram of carbohydrates, you're holding 3 grams of water. So the scale's not going to tell you that, that you've eaten a few more carbs today. So it's not fat that you're gaining. All it is is how much you weigh against the earth. So literally weight, isn't it? Not— yes, you know, the weight cannot tell you— the scales can't tell you when you're on your period or when you're feeling bloated, or do you know what I mean? So yeah, I'm— I, I say pop get on them once a week, if you want to get on them that often, once a week, just not daily. Because I just think it's like torture, especially if you can handle it and you know it's not going to have an effect on anything like your mental health or the way you eat in a negative way, then absolutely go for it. But I just don't think it's healthy. It's such a— I try and remind my ladies so often when they put on 2 pounds, I'm like, yeah, but you just had 3 days away in wherever they've been, Barcelona. And you know, you're likely to— if you've just flown, like, on an airplane, everything's against you getting on the scales right now. So just don't get on them. Go with how you feel. This is what I say. I say either take your measurements— photos are a big one. I get everyone at the beginning of my challenge, get your before photos. Make sure they're clear, front, back, and side, um, and good light on them, because your result words out. Your results are going to show probably sooner with photos and measurements than what they are on the scales. So tracking your progress is, um, yeah, that's what I'm big on— photos and measurements more. My client, actually one of my ones— so I've started taking on one-on-one clients, but I haven't spoken about it too much because I'm just starting. And, um, she got on the scales last week when she got me. She hadn't seen me for a couple of weeks. I was like, right, let's scales measurements for her. The scales hadn't changed, the measurements hadn't changed drastically, but the pictures— wow, I could not believe the difference. So just take pictures. Your pictures don't have to go anywhere. I don't even tell people they have to post them on my group or anything, but have them for yourself. Because say you're coming to me for like 12-week period, I'll be like, you're going to want to see those photos at the beginning. And everyone that doesn't so regrets it. Regrets it so much that I really— because they're taking a photo at a time that they don't feel good. So it is hard to get your head around that, but you kind of just got to block it out and be like, right, okay, no, this is my photos and now I'm going to move forward. It can bring up a lot of fear that kind of— if you are in that extra way, you don't want to see or have anyone else see it. So sort of set up your phone in a room where it's just you and take a picture. But yeah, you're right. If they saw the before and after and also I think when you're on a weight loss journey, you're seeing yourself every day. So you might not necessarily notice the difference, but from week 1 to week 3 to week 12 or however long it is, the difference will be— would be massive. And you might not realize because you're seeing yourself every day, so you're not seeing the progress. Yeah, exactly. It's good to have that comparison. So I think you're right with that. I like that because at the end of the day, you want to look and feel great. So I'm with you. The scales don't matter. It's like, um, Exactly. And I always say quite often there's a lot of us that, you know, has got something hanging in the wardrobe that we just don't fit in anymore. We think, oh, I'd really love to wear it. I might get it out. That's about 90% of my wardrobe. Get it out, hang it up, make it visual. You know, making things visual, I think, is really key. And I said that on my week 4 last night at the Mindset stuff. I have a Post-it note on your bathroom mirror just to remind you of your why, why you're doing this., on days that you don't feel motivated. Um, yeah, or having, you know, your dress hanging up that you really want to get into for a Christmas party. I know there's people that are on my challenge at the moment. We're in a 6-week challenge in Fit Fab and Focused at the moment. We've got the Christmas party at the end, so they're all like, yeah, I want to wear this. And so, yeah, just making, um, visual, um, goals is just so much better for your overall health rather jumping on the scales all the time. Yeah, I think that's good. And also I think that sometimes people get pictures of celebrities, don't they? And I don't always like that. I think I have a picture. I look like the best. Yeah, you're never going to look like that. I've seen women, they'll hold up someone like Kate Moss, who's very slender and very, very skinny, small frame, and they're like a curvaceous woman. It's like, even if you lost those weight, you would never be that physical shape. No, I think that's— I think, I think when people get like that, it's— there's a maybe a a bit of a different journey going on because some people just got to accept who they are and realize that actually when you do start working on yourself, you're actually going to learn to start falling in love with your own body and actually realize what it can do. Because another thing I always say, and is, you know, our bodies are— this is why we're sat here talking. This is why we're able to get— we're fortunate enough to put on a pair of trainers and go out for a walk. That's a privilege. Not everyone has that privilege. So why aren't we doing it? Why are we not just doing the simple things that can maintain our overall health and, you know, possibly make us live longer? Um, and I'm bigger on that now. I lost my cousin who was my age. She, um, what was it, 2000? It must be 4 years ago now. And our mums are twins, so we was exactly the same age, 9 months difference, and she passed away of cancer. And that was such a big, big part of my life that I just am so, so grateful now. Gratitude, like, practice gratitude every day. I don't write nothing down, I'm not one of these people that wakes up and writes 3 things down, but I go out and I walk, get my steps in, in clear spaces, open spaces, and I think I'm so goddamn grateful that this is my life, this is my body. I can throw my trainers on and just walk. And I think when we're grateful and realize actually we're a lot healthier than other people, that we realize, you know, what we're capable of, and we start learning to love ourselves. Yeah, I think that's good. I think that— and to not compare ourselves to other women, 100%, because I think that's like the road, definitely the road to unhappiness. You're comparing yourself to somebody who's 20 years younger, or, you know, supermodel, or whatever it's like. And, and half the time, I mean, I was for 20-some years, the pictures you're seeing or the people on screen, they don't look like that in real life. I would look at pictures of myself and go, wow, I look nothing like that in real life. Exactly. And as they say, comparison is the thief of joy, and it is so true. Yeah, it's true, true. And I think another thing, like, some— I think, like, women want to lose, like, localized weight, and they, and they don't understand the body as a whole. So do you want to talk a little bit about that? That— I just want to see I lose it from my thigh. It's the belly most of the time, isn't it? I want to get rid of my belly fat. Unfortunately, we cannot choose where we lose our fat from across our body. We'd all be drawing circles around little bits that we want to lose, but no, you just can't. You've just got to, um, body fat— for any area of your body to lose it, you have to be in a calorie deficit. You can't be specific on choosing an area. Unfortunately for women, the last place that we often lose it is our stomachs, and especially as we hit perimenopause, menopause stage. That is unfortunately where we often carry it. But if you, if you eat a lot of sugar as well, I mean, I don't know all the science behind this, but I do believe that a lot of our sugar sits around our midriff. So it's just making changes with diet and, you know, if you're, if you're constantly in a battle of going around in circles and thinking, oh, nothing ever works for me, a lot of these things do work, but you're just not doing them and you're not doing them consistent enough and you're not in a calorie deficit. And that is what you need to be in for fat loss. It's a fact. Or not even giving it enough time to work. Like people do 4 days and then just give up. Oh, it's not working. Rather than allowing it time to sort of start working. Yeah. And, you know, I think a lot of women struggle as well with, you know, mum tum, as they call them. Um, and again, when we set our goals, instead of trying to lose our belly fat, if we set our goals around, I'm really going to work on my core strength, I really want to be able to do, you know, I want to be able to hang from a bar I bring up my legs like an ab crunch with my legs. Like, make your goals different to saying, I just want to get rid of my belly fat because anything you're doing on a physical basis to improve your strength is going to improve your mind. And then actually you might look at— you might then look at your belly. One, you might lose some belly fat. And two, you look and go, you know what? This body has held my children. It made my children. This is— I'm never going to be what I was, but I'm doing everything I can to make myself stronger. And this is me. Um, yeah, that's good. And I think also, like, the way you train your body— like, you're a trainer, so you know, you train the whole body as a whole. And you can train different ways. I think when women, when they're thinking about losing weight or the stomach, they just want to do core or maybe leg. But if they're not training the whole— like, they're not doing the shoulders and their back. So if they're— by building out their shoulders, it might— will make the waist look smaller. And doing their back and their hips. So yeah, it's like training your whole body. So do you want to talk a little bit about that? Yeah, absolutely. Like, we actually this week within my membership, we're working on specific body areas that we're training body back and bias and we're doing chest and tris and, and we don't always do that as a personal trainer. Like if you were given a program, you would be told upper body, like train on different days, these areas and stuff. But you're right, if you do train your upper body and you get a nice shoulder curve going on with your deltoids weights and stuff, then you will find your waist will probably begin to look smaller. So why not make your goal, okay, I'm going to start getting stronger in my upper body. Um, you know, some girls really struggle, they go, oh, my legs are so thin. Okay, right, let's start working on some strength training on your legs. Like, let's change your shape. And shape will change with increasing your muscle mass, not necessarily by dieting and not lifting weights. Because, well, I think it's like when you think about it, it's quite— if you're not going to lift weights and your muscles underneath your skin are, you know, they're there but they're not growing. So you're just going to kind of— a lot of people that do lose a big amount of weight when they've been really big and then they end up— everything just starts to look a bit like it's going south and they look like they've aged because they haven't maintained their muscle health underneath with any weights. They've just dieted at some silly club that they check in with on a weekly basis and, and they've done nothing. To build their muscle underneath and, and maintain their bone health. So then they actually look older and they just look like everything's dropped south. So when we train our muscles, we are creating a beautiful sculpture underneath the skin and the body fat. Yeah, that makes sense, doesn't it? It's like hanging a piece of clothing on a coat hanger that has nothing, so it's just hanging there, or hanging it on a, on a person or a model that actually fills it out. Yeah, same. So the skin is like the clothing, isn't it? It's just if it's— if there's no muscle to shape out and make it look beautiful, it's just— yeah, yeah, you're right. Yeah, exactly. So lift up the weights, guys. Pick up— I love weight training. It makes me feel amazing. I, I went and trained this morning, and as soon as I leave the gym, I come out, I feel like my endorphins are going. I feel energized. I feel happy. Just really like my mental health, my body, my fitness Fitness. The next day I feel stronger and healthier as well. I think it just adds to everything. And also you, you look and feel good in clothes. And I think, and I think also women, like, as we're getting older, our muscle starts deteriorating, so we need to do that weight training to keep our muscles strong and our body strong and, and going right, you know, throughout our whole life. And I think it's— some people might think, oh, I'm too old to start, but no, I think no, no. So I think if you're older, actually, you need to do more than when you're younger. Absolutely. Well, our bone density— I always remember this, and I learned to be a PT— our bone density. So our bone growth, I believe, continues to grow until we're 30, and someone can correct me if I'm wrong, but I'm sure it's 30. And then from age 30, that's it. That's it for the rest of your life. They start to deteriorate. So to maintain the health of your bones, we've got to start working the muscles and have that resistance training going on. 100%. I think it keeps you younger as well. I think exercise— I think if you look at people that have exercised most of their life, they're younger, they're more vital. I swear it slows down the aging process. Mm-hmm. Chatting before we came on about gray hairs, like, I think there's one gray hair and I've got— yeah, you've got like a couple. But I think when you're healthy and you eat healthy and you exercise and you're consistent and you have the happy mindset as well, so you haven't got all that stress going on, I think you definitely age slower as well. So that's just an extra bonus to exercise. Yeah, you look and feel great, but you're you're, you're gonna stay vital and have that energy and vibrancy in your body for longer as well. So if there's not enough reasons to exercise, there's some more. Let's just throw those into the, into the cold water. And also, you know, like, um, some people, oh, I've started the gym. I said, oh, what did you, what did you do? Did you do a class? No, I've just been on the cross trainer for 20 minutes. I swear my eyes, I'm like, for God's sake. Um, also when we're weight training, is for the rest of the day, you could go on a cross trainer for 20 minutes and yeah, you're burning some energy, probably just what you've had for breakfast, to and, and you get off, you go, that's it, and then you might go about your day. When you're weight training, you are burning calories all day for the rest of the day because your muscles are recovering from what you've just put them through. So that's why they say with fat loss, lifting weights is just so, so key, complements it hugely. You're even burning weight sometimes the next day or the day after. Yeah, DOMS, as they call it, which is— yeah, we know about that. Yeah, yeah, I get those delayed onset muscle soreness. I say DOM and gym are the 2 cruelest men in my life. But I like that. Yeah, it's good. But you're still burning because people are like, how can you still be burning the weight the next day? It's because your body's repairing, isn't it? Like, yeah, ripped the muscles and then they repair, and that's where the soreness is. So if you— I think that's sort of a tip as well if you start training. Some women want to give up, say, oh, it hurts, I'm a bit sore the next day or the day after. So do you want to explain what that is and, and why that's— yeah, so, well, I've I just was about to, but I didn't want to see her shaking my protein shake here, which I'm getting better at. So like, our muscle recovery is so, so important, and there's so many things we can do to help it as well, maintain it. And actually, when we— so another thing we talk about in LKB Fitness is keeping our protein intake high, and there's so many benefits to protein. One, it does fill you up for longer. Two, it helps us, um, it helps us repair our muscles. And, you know, prevents us from being injured. So protein is so, so key when, um, when you're on a journey like this as well. And if you— and what you'll find is we had a lady come on, a nutritionist come on on Monday in my course, and she gave some great tips around nutrition. And so often society says, oh, here's all these snacks, high protein snacks, and I, I am a snacker, but I've changed something just this week, just through having, um, a lady called Suzanne come on. And she was like, if you— if you're— if your meals are substantial enough with the right amount of protein, carbs, and fats, etc., you'll actually find you don't want a snack. So what I'm finding now is I'm having my lunch, which will be high in protein, um, still with my carbs and fats, etc., but— and then I would have, say, like, um, Aldi have got some fantastic chocolate mousses 22 grams of protein. And so I'd have one of them with my lunch, and then that would typically what I'd be having for my afternoon snack. But I have it all then, and actually it's keeping me full until I then have my dinner. But, um, we're so stuck on snacks in this, um, industry. And people, they want to snack, but they want to snack because they're not eating the right amount of macros during their meal times. I love that. That's a really powerful way of knowing if you're eating enough because people want to eat less because they want to lose weight, but then they're hungry, or they end up eating and snacking late at night and in sugary stuff because they're tired and run down. And I think that's great. So if you're snacking, you know that you're not eating enough in your meals to improve your— yeah, you're still hungry. But then, you know, you've— you have got the— you have got the flip side of people being bored in their job, um, and actually when they're hungry, they're just eating because it's hit 3 o'clock chuck time, you know. Fair enough. Change your job. Yes. Yeah, this is the thing, it's habits, isn't it? It's habits that we just need to get hold of. So there's just so much to it, and that's like in my course we cover all of that stuff. And, um, yeah, it's just getting hold of so many factors, but also not being overwhelmed with it and just keeping things super simple. I think keep your water up, protein, like get your steps in and start moving your body with some weights, then you're winning. So you've talked about protein. So, um, how much protein should somebody eat in one portion? Give us an example, like what would be on the plate. Well, I usually— I work— I get people to work it out on based on their weight. So we should be eating 1.5— well, some personal trainers would say 2 grams of fat per kg of what you weigh. I, I usually say 1.5 grams of fat because I feel like 2 grams is actually really quite out there and it's quite hard to hit it sometimes. You don't want to overwhelm people when they feel like they're not hitting their target, so I drop it to 1.5, and a lot of time then people will often have more chance of hitting their target. So yeah, 1.5 grams per kg if you're, um, especially if you're training and using weights as well, then you'll, you'll see a real difference. And, and once you start monitoring it And, you know, we use MyFitnessPal as a tracker, which is a free app, um, I'm sure you've heard of. And, um, to track, and at the bottom it tells you, you can put in what you're eating. At the bottom you look at your nutrition and look at your protein intake. And once you start doing that and you realize you've got control of your calories and your protein intake, then you actually, because you want to keep your protein high, you actually start getting into this, um, cycle of, oh yeah, well I'm gonna have that snack because it's that high in protein. Actually, I'm really full, I'm fine, I'll be fine now until dinner, kind of thing. So yeah, hitting your protein targets is most definitely okay. I found that. And also, I think, um, as you're getting older, if you start— when you start hitting peri or menopause, you definitely need to increase your protein intake then. And as you get older, your body's not metabolizing protein as much. So I think, like, the older ladies or, or is you, you need to eat more than you think as well. Like, it's like for, for breakfast, like, my friends will have like 2 eggs and I'll have 4 because I'm trying to get my protein up with maybe some smoked salmon and maybe I throw in some hemp seeds. So I'm trying to get that protein up. So my first meal of the day is really protein-rich and some avocado. Maybe I'll have a bit of toast with it or something as well, some sort of carbs. But yeah, I'm really focused and I've noticed a massive difference just by increasing the protein intake bake. And yes, like, huge difference, a massive difference. And, and you're satisfied as well, and that's what you need to be. You need to be satisfied with your food. But a lot of the time people start with this stuff and they, um, they go on some silly fad diet and they end up— they get hungry because they're not taking all these things into consideration. But they're just uneducated and they don't realize, that's all. So, you know, when you do come into my world, I just try and educate people people around all of this stuff rather than saying, you know, join this, come and join this and follow this, this, this, and this, and then it'll happen. I try and educate them why it's happening. Yeah, yeah, I think that's good. I think that is a really powerful thing to do, and that's what you're doing that's different to a lot of people out there. And that's why I think you've been so successful and you've still— you've got like this huge following in this membership because you actually do that, and it's through education that people, because when you learn, you will change and you will make those changes in your life. But if you don't understand why you're doing it or what the implications of these changes are, you're probably not going to do it. So I think— and we're not taught this stuff, we're not taught this stuff in schools, or we don't know what information. So I think this is fantastic. Yeah, yeah. And then I'm gonna have to say that that's it on this, like, we've come to the end of the show. But this has been absolutely brilliant. Thank you, Laurie. So much amazing content. Ladies, get over to Laura's website and join a membership if you want to get into shape, maybe one of her challenges. And that's absolutely fantastic. Thank you so much. Yeah, my first radio show. So this has been the Eat Love Do Show on Women's Radio Station. I've been your host, Janine Newbury. I'm here every day all week, 9 AM and 9 PM PM. So do tune in, and we have a new guest every week chatting all things eat, love, do, because what you eat, how you love yourself and others, and what you do on a daily basis to bring more health and happiness into your life matters. Do follow us on our social medias @Women's Station— um, @Women's Radio STN. Let me get that right. And follow us on our YouTube channel and like and subscribe because it really does help us. Thank you so much. Keep listening and share with any family and friends that you think would love the show too. Until next time, see you then.