Thrive with Lois

Have you ever wondered why… ⠀ One minute you might feel on top of the world and the next like a sack of 💩? ⠀ Ladies, one word: ⠀ PMS 😓 ⠀ When it hits, it can hit with a variety of symptoms such as… ⠀ Mood Swings Low Body Image Anxiety Food Cravings Bloating Headaches Skin Problems Nausea Increased/Decreased Sex Drive Sleep Problems Breast Tenderness ⠀ Everyone’s body is different, some women might not get any of these symptoms, (lucky b*stards) whilst others will get the full whack. ⠀ Ladies, be kind to yourself during this time and don’t beat yourself up ❤️ ⠀ If you coach women, it’s important you have an understanding of how their cycle might affect them and be compassionate towards this. ⠀ Some quick tips to manage PMS 👇 ⠀ 🧘‍♀️ Reduce stress.. yoga, meditation or exercsising could help 😴 Prioritise sleep 💊 Magnesium supplement can help reduce symptoms 🥗 Eat a nutritiously dense diet, prioritising complex carbohydrates such as fruits, veg and whole grains What do you do to manage your PMS symptoms? @gymshark // LOIS 🦈

You know what I’m saying 🤷‍♀️ I wanna be ready for anything 😉 Full credit to @meg.boggs for this awesome audio 🦈 Gymshark // LOIS

All jokes aside… I do work out to be healthy and STRONG And you should workout for reasons that empower YOU! But she got a point

Struggling with hip thrusts? Then try this… Swap the superrrr annoying box for a bench 💁‍♀️ This quick and easy swap will have your buns crying for more 🍑 It’s soooooo much more comfortable and easy to set up 🫶 This is part 2️⃣ of my gym series “making things that seem scary in the gym, not scary” so hit follow for more tips and tricks 🩷 What do you find intimidating in the gym? Let me know in the comments 👇 🦈 - “LOIS” for a noiiiice disc0untaroooni xoxo

Being “skinny” isn’t BAD! Let me get this straight… 👇 I’ve worked with sooo many women before who are naturally “skinny” Some of them wanted to gain weight and some of them were happy with a naturally slim frame We HAVE to remember that everyone’s body type is different and none is better than the other! The priority in ANY body size should be good health 🫀 HOWEVER Trying to be “skinny” whilst skipping meals, eating 800 calories a day and being wrapped up in diet culture is NOT healthy I say that having been there myself before After an eating disorder, years of diets, trying to shrink my body and NEVER feeling happy I had to put a stop to it all 🚫 Lifting weights and fuelling my body was the best thing I could’ve ever done. Which is why my job is empowering women to do the same 🩷 Diet culture can get in the bin 🗑️ If you’re ready to ditch the diets and finally start feeling strong, @thriveineight can help 🙏 the next intake is starting Monday 13th May. Comment “THRIVE” for deeeeets 🫶 🦈 @gymshark - “LOIS”

Assisted pull up 101🫡 Top tips you’ll want to save for later: 💖 Remember the more weight you have on the stack the EASIER it’ll be! It is counter balancing your weight. 💖 Ensure your knees are in a straight line with your torso. 💖 Keep your core squeezed nice and tight with your shoulder blades in your “back pockets”. 💖 Don’t let go once you’ve finished, instead safely bring one foot to the side and bring the pad up. Let me know in the comments what exercise you struggle with the most 💬 GYMSHARK // LOIS 🦈

I don’t think people understand 🗣️ WOMEN SHOULD TRAIN UPPER BODY TOO When I first started lifting weights I was really scared to train upper body because people had told me it was “only for men” and “careful you’ll get bulky” 🥱 Which is NOT the case!!! Upper body training for women has sooo many benefits including: 🔥 Gets you STRONG AF (including strong bones 🦴) 🔥 You’ll no longer struggle with shopping bags, guurlll you’ll be curling them with EASE 😂 🔥 Improves your posture 💅 🔥 Reduces risk of injury I meannnn, who doesn’t want to show off their back muscles when wearing a dress 🤫 💃 What is your favourite muscle group to train? 🦈 GYMSHARK // LOIS

I remember when 👉 I used to be scared of lifting weights 👉 I used to be scared of eating carbs 👉 I used exercise regularly to punish myself How times have changed 🥹 It’s sooooo good to see the shift (women becoming confident with lifting weights for example) that’s happened compared to 20 years ago. I’m so glad that we are changing the narrative for current and future generations. I feel SO proud to be part of that ❤️ However, despite all the changes. I know that there is still a lot of women out there that still avoid carbs and use exercise as punishment. Well I am here to tell you that you’re not alone and it doesn’t have to be that way ✨ 5 Mindset shifts that helped me 1️⃣ Progress comes from flexible and enjoyable consistency, not being super strict! Sometimes you might need a break, to change things or slow things down. Doesn’t mean you’re a failure. 2️⃣ You deserve to eat and don’t need to “earn” your food! Even if you didn’t workout today your body still needs nourishment. 3️⃣ The number on the scales or how your body looks doesn’t dictate your worth. YOU create your own worth! 4️⃣ Stop chasing “body goals”. This often leads to to comparison and disappointment. It’s more motivating to admire others strength, consistency, resilience or the challenges they’ve overcome… rather than how they look. 5️⃣ Focus on training to FEEL good rather than how you look. It works wonders on your mental health and self confidence. ✨ Check out @thriveineight to see how I help women go from self conscious > confident in a minimum of 8 weeks ✨ @gymshark 🦈 // LOIS