Fitness with Lianne
Fitness With Lianne. Classes @Home and Workout Plans available.
I keep mentioning back pain... well here’s what’s been going on.
For years I’ve been one to just train through niggles. It’s ok, I usually do it, I’ll be fine, my body will adapt like normal.... so I thought. This time has been different...
When I moved to Brunei I was on maternity and knew I wasn’t planning on working in the near future.
I’ve always LOVED fitness and it’s been my job for 12 years, even my own business for 7 years! I saw the move as the perfect opportunity to just focus in on this and yep, that’s exactly what I’ve done.
My body has completely changed, my fitness levels are higher than they’ve ever been. I have muscles popping through that I’ve never seen before. But... I started to platau... I started to get pain in my back.
The photo above is from when I was at my peak... my strength was awesome!! June 2018... 5 months previous to writing this and I am ashamed of that to be honest because of what then proceeded to happen... but we live and learn I suppose and I have learnt so much!
It is only now, today writing this that I feel the strength I felt in that picture because after this was taken my back pain didn’t reduce like I’ve previously experienced when I’ve just kept going... it got worse... I kept going...it got worse... I kept going .....and it got worse... and worse... I was kidding myself, relying on endorphins and basically kicking the arse out of training. Fast forward to 2 weeks ago...
I reached a point where I was desperate to just not be in pain anymore.
It got to a Tuesday afternoon... I was in the gym and I physically could not perform simple movements without being in agony. Something had to be done. This was the wake up call I needed.
My habit was becoming so hard to break... but now I had no choice. I searched around for solutions... acupuncture... reflexology... massage. I went mental and booked in for acupuncture even though my whole life I haven’t been a fan of needles and unnecessary bodily discomfort. I almost faint every time I get blood taken!
So off I went the following Monday for my acupuncture appointment...for starters I got lost! Brunei is not great for navigating around if you’re used to the UK. I’m not saying it’s bad; just different!
I finally arrived on time as I had left myself plenty of time (people who know me know I hate to be late to anything and it is a pet hate..).
Quite funny looking back but the lovely guy didn’t speak a word of English. He used a translate app on his phone and he also called someone at the start to translate for us. I had ZERO idea what to expect... and this made me a tiny bit anxious. I went with it though, always up for having new and crazy experiences.
There is a video in my instagram highlights detailing the whole process if you want more details! (Link at the bottom of the page).
Highlighted in a few words though is that it was slightly uncomfortable, it wasn’t just needles and it lasted 90 minutes. The process involves needles, massage, cooling, heating and electric nodes!
I’m not sure a 90 minute drive after was great but I had to get home. The drive home however was a LOT more comfortable than the drive there.
Physio and Rest
It’s so true that by doing something over and over (fitness in this case) it becomes a habit, a part of “you”. I love fitness, it’s become a part of me.
I’m the weirdo you see running interval laps of the estate on an evening, the person you’ll see at the gym going mental every week, the person trying to get anyone and everyone to classes and to the gym 🤗 I am addicted to the endorphins, to completely exhausting myself and pushing my limits.
However, I know more than anyone that rest is JUST AS important as those sessions.
I was running myself into the ground.
I saw two physios who said I need to rest. Resting for me was a day off, maybe two at most.
I hadn’t rested since I gave birth to Finley and that was only 7 days...
”Do you not think that maybe that is exactly WHY you are having these issues?” One of my friends said.
I laughed it off. Then came away thinking oh crap, yep, she is right, everyone is right! If I was looking from the outside in I also would be saying the same thing! Yes, exercise is a great addiction but I had got to the point where I was absolutely flogging myself... this is what I was doing:
- uploading at least 2 online workouts a week
- teaching in person 3-4 classes a week
- PT in person 1-2 times a week
- going to the gym 5 times a week
- running once a week
It had got to the point where it was sometimes 3 sessions a day. When I was going to the gym though it wasn’t just static weights...it was crazy stuff! Jumping about, pull ups, deadlifts, box jumps etc ... that’s ok 1-2 times a week but 5 times I was doing this- on top of everything else.
I had a CRAZY tight Psoas muscle (see above). I wasn’t resting enough, so this thing was continuously firing causing me issues and pain all around my hip joint.
- activation of glutes and core 3 times a day and anytime I exercise
- Rest! (I rested for 4 days straight and took away my gym sessions for 10 days- just taught my classes which is my income)
- foamrolling (it is hard to foam roll this thing!!)
- stretching (I am now a stretch addict!)
It is ongoing. I am getting there! I haven’t had a sweaty crazy gym sesh in 2 weeks. I miss it like mad but determined to correct myself before I start going crazy.
My gym sessions are now bro splits focusing on one area each time. Eg chest, back and abs, legs, biceps and shoulders etc
At the moment the pain is down to 1-2 depending on what I’ve done the day before. This is progress from around 9 a couple weeks ago in my time of desperation.
Everything is working because I’m firing at the issue from all angles! Acupuncture, massage, physio, Rest.... it all works 💪
PT, Teacher and Mum. Currently living in South East Asia. Thoughts and opinions expressed are my own.
7 Week Strength and Conditioning Plan
Pure gym focused strength and conditioning plan. Test your strength, power and cardiovascular fitness and push your limits through this progressive plan. This is how I LOVE to train. It has been something I have been working on for a LONG time.
Ensure you provide your email address when purchasing. You also have the option of joining the FB support group for free.
Once purchased it is yours for LIFE.
6 Week Body Boost Plan
6 Week full fitness and meal plan. Full shopping list and leveled 'follow along' fitness plan.
4 Week Group Coaching
Next 4 week Group Coaching- 8th March
4 Week Full Meal Plan with Online Seminar Workshops covering nutrition and goal setting over the 4 weeks to attend LIVE (on ZOOM) or ON-DEMAND if you cannot attend live. (you will be emailed the links)
What to expect:
Once purchased look out for your ‘WELCOME EMAIL’ from me which will contain next steps.
Please note that this is a separate plan to my APP (Fit with Lianne). It would be fantastic if you are also an APP subscriber as you can then also access the fitness classes alongside. This however is not essential.
2 Week Reset Meal Plan
2 Week full meal plan, shopping list. Perfect to get yourself reset with your meals! Once purchased you will be sent over the plan within 48 hours to the email provided.
Meal and Workout Tracker
Do you want to be super precise about tracking your workouts and your meals? This is the perfect purchase for you. Once purchased you will be emailed out the document within 48 hours.
Whole Food 4 Week Detox Meal Plan
4 Week meal plan that uses whole foods to detox your body. Take the toxicity test in the pack and see how you feel by the end of the 4 weeks! This plan slowly eliminates foods that tend to be more harmful on our body. You will feel in control and utterly energised by following this plan. Let me know how you get on!!
Information pack included as well as a break down of every week- meal plan, shopping list, recipes, calories, protein, fats and carbohydrates. Each recipe can also be linked up to myfitnesspal. The WORK has been done!
If you are not emailed through the plan within 48hours please do get in touch.
Exercise is a celebration of what your body can do.