Empower Your Transformation: Laura’s Path from Stress Relief to Unstoppable Strength – The Making of a Fitness Phenom

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In the hustle of daily life, finding a means to alleviate stress and channel pent-up energy is crucial for maintaining our well-being. Exercise emerges as a pivotal tool in this endeavour, serving not only as a physical outlet but also as a form of self-care that takes precedence in our lives.

Laura has transformed herself into a performance machine, dedicating her life not only to her own physical transformation but also to helping others enhance their performance through training. As a strength and conditioning coach, she leverages her experience and personal journey to inspire and guide individuals towards improving their performance. Laura’s approach goes beyond the gym; she focuses on improving daily habits and enhancing overall well-being.

lauras journey will power fitness

About Laura

Laura’s fitness journey began during her university years while studying business management. The stresses of her studies led her to discover running as a stress reliever. Initially, it was a way to clear her mind, but it quickly evolved into a daily habit and eventually, a passion for covering longer distances at a faster pace. 

However, a knee injury and subsequent advice from a doctor prompted Laura to broaden her fitness regimen to include weight training and bootcamp classes at the gym. This shift not only helped her recover but also made her stronger and more versatile as an athlete, enabling her to compete in Obstacle Course Races (OCRs).

lauras journey will power fitness 1

Laura’s Fitness Journey

 

Laura started on her fitness journey at a weight of 50kg, initially driven by the desire to adhere to the beauty standards she grew up with in Spain, which favoured a skinny body, muscle-free physique. This societal pressure led to a constant struggle with her self-image, especially as she began gaining lean muscle, which drew comments about her legs becoming too big. This perception challenge persisted until she relocated to London, where she found a new training environment that embraced strength training within women.

Throughout the years, Laura has engaged in various fitness disciplines, from functional fitness and OCRs to hypertrophy training and competing in bikini body competitions. She has also explored CrossFit, improved her skills and participated in diverse fitness challenges like Hyrox and Turf Games. This journey reflects Laura’s evolution from seeking stress relief through running to embracing an inclusive and competitive approach to fitness.

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lauras journey will power fitness 3

Bikini competition

Her venture into bikini body competitions introduced her to the rigorous demands of body sculpting, involving cycles of bulking up to build muscle and then cutting to lose fat while preserving muscle mass. 

This process was both physically and mentally challenging. Increasing her food intake significantly to bulk up was a departure from her previous habits, and the subsequent cutting phase, which required a calorie deficit Around 1400 – 1700 calories per day, took a toll on her mental health. The lack of understanding from her surroundings compounded these challenges, leading to a period of depression and health concerns, including the loss of her menstrual cycle for four months.

Recovering from the competition required Laura to rebuild her relationship with her body and her health, aiming to regain weight in a manner that prioritised wellness and hormonal balance. Now, two years beyond her competition weight of 58kg, Laura has gained an additional 12kg. This weight gain represents not just an increase in physical mass but a significant boost in confidence and strength.

lauras journey bikini competition will power fitness
Laura’s training program: 5-6 days a week, with a main focus on strength, endurance, power, mobility, and flexibility.
  1. Before attempting any of these exercises, ensure you have a coach demonstrate how to perform them correctly.
  2. Never sacrifice technique for the sake of lifting heavier weights.
  3. Remember to warm up and mobilise before participating in any of these workouts.
Monday: Olympic Lifting Short distance run 5km keeping a 4:30”-5:00”/km
Olympic lifting: Clean DL to Hang Clean 20 minutes E2OM (Every Minute On a Minute) (@30-40-50-60-70-80-90%)
Conditioning For time: 20, 16, 12, 8, 4 DBx2 OH Walking lunges and 7, 6, 5, 4, 3 burpees to bar.
Tuesday: Strength Back Squats and Strict Press. 5 sets of 5reps @60-65-70-75-80%
Conditioning Row - 8 Rounds: Every 30 seconds max calories 1 minute active recovery (minimum 6 calories). Total work 12 minutes.
Wednesday: Olympic Lifting Intervals Running 5 x 500m run/1 minute rest. 1 x 400m run/1 minute rest. 1x 300m run/1 minute rest. 1x 200m run/1 minute rest. 1x 100m run/1 minute rest
Olympic Lifting: Muscle Snatch to Snatch 20 minutes E2OM (Every Minute On a Minute) x1 rep (@30-40-50-60-70-80-90%)
Conditioning For time: 10, 15, 20, 25, 30 DL and 15 box jump over.
Thursday: Strength and Upper body Accessories Dead Lifts and Bench Press 5 sets of 5reps @60-65-70-75-80%
Accessories (Hypertrophy) Superset - 4 sets x10 reps Press ups and Pull ups.
Superset - 4 sets x10 reps Shoulder Press and upright rows
Superset - 4 sets x10 reps Dips and Bicep curls
Friday: Weightlifting Push Press, Push Jerk and Split Jerk 20 minutes E2OM (Every Minute On a Minute) x1 rep (@30-40-50-60-70-80-90%)
Conditioning 20 AMRAP (As Many Reps As Possible) - Echo Bike 15cal, Devil Press x1DB 10reps and Pull Ups 5.
Saturday: Strength and Lower Body Accessories Front Squats 5 sets of 5reps @60-65-70-75-80%
Accessories (Hypertrophy) Superset - 4 sets x10 Hip Thrusts and Single Leg DL
4 sets x10 reps Step Ups
4 sets X10 reps Bulgarian Split Squats

Food Diary

 

Laura says, People often ask me if I am on a diet because of the way I look, but I just eat very healthily. However, this is a habit I’ve cultivated as part of my lifestyle. We are what we eat, and if we want to excel in the gym, we need to fuel our bodies properly.

Breakfast:

  1. Bagel (gluten free), peanut butter with banana and 2 eggs.
  2. Oats with protein powder (vegan because of the lactose Optimum Nutrition and peinar butter.
  3. Toast (gluten free), 2 eggs and 1/2 avocado.

Lunch:

  1. Pasta with chicken and steamed vegetables.
  2. Sweet potatoes with Steak and steamed vegetables.
  3. Rice with Salmon and Steamed vegetables.

Snacks:

  1. Greek yogurt with fruit
  2. Fruit and nuts
  3. Oats (depending how intense is the session).

Dinner:

  1. Eggs with prawns and steamed vegetables.
  2. Salmon with steamed vegetables.
  3. Chicken with steamed vegetables.
Laura’s journey from prioritising slimness to embracing the power of strength training exemplifies the transformative potential of fitness. Her venture into the world of competitive body sculpting, though fraught with physical and mental challenges, paved the way for a profound personal growth and understanding of her body’s needs.

just out Will Duru  just12reps.com

Top 10 Essential Exercises Every Long-Distance Runner Needs for Optimal Performance

10 exercises for running featured

If you’re a runner, you’ve likely focused on perfecting your training plan, fine-tuning your diet, and picking out the best gear. However, there’s another crucial component that might be missing from your regimen: functional strength training. Far from being just a buzzword, functional strength training (FST) is the unsung hero in a runner’s toolkit, essential for building strength, preventing injuries, and improving posture and running gait.

Runners often develop muscle imbalances from the repetitive motion of the sport. Functional strength exercises correct these imbalances, leading to better posture both on and off the track. Improved posture isn’t just about looking good – it’s about running efficiently and reducing strain on your body. A proper running gait is crucial for efficiency and injury prevention. Functional strength training improves joint mobility and muscle flexibility, contributing to a smoother, more natural running stride.

1. Bulgarian Split Squats

They strengthen the quads, glutes, and hamstrings, improving stability and power in each leg individually, reducing imbalance.
How to do it:
  1. Stand about two feet in front of a bench. Extend one leg back and rest the top of your foot on the bench.
  2. Squat down by flexing the knee and hip of your front leg.
  3. Push back up to the starting position.
bulgarian squats

2. Romanian Deadlift

This exercise targets the hamstrings and lower back, critical for posture and injury prevention in runners.
How to do it:
  1. Hold a barbell or dumbbells in front of your body, palms facing you.
  2. With a slight bend in your knees, hinge at your hips to lower the weights towards the ground, keeping your back straight
  3. Rise back to the starting position

3. Band Crawl Walk

It engages the gluteus medius, a key muscle for stabilising hips during running.
How to do it:
  1. Place a resistance band around your legs just above the knees.
  2. Get into a quarter-squat position and step to the side, maintaining tension in the band, then step the other foot in the same direction
  3. Continue side stepping for a set distance or reps

4. Barbell Hip Thrusts

These strengthen the glutes, vital for powerful strides and protecting the lower back.
How to do it:
  1. Sit on the ground with a bench behind you and a barbell over your legs.
  2. Lean back against the bench so that your shoulder blades are near the top of it
  3. Drive through your feet, extending your hips vertically with the barbell

5. Cable Chop

This exercise enhances core stability, crucial for running efficiency and injury prevention.
How to do it:
  1. Stand to the side of a cable machine.
  2. Grab the handle with both hands and pull it across your body to the opposite side, rotating your torso while keeping your arms straight

6. Dumbbell Farmer’s Walk

It builds overall body strength, particularly in the shoulders, arms, grip, and core, enhancing posture and endurance.
How to do it:
  1. Hold a heavy dumbbell in each hand with your arms at your sides
  2. Stand tall and walk forward for a set distance or time.

7. Pull-Ups

These strengthen the back, shoulders, and arms, helping maintain an upright posture during running.
How to do it:
  1. Hang from a pull-up bar with your hands slightly wider than shoulder-width apart
  2. Pull yourself up until your chin is over the bar, then lower back down

8. Barbell Clean and Press

This full-body movement builds explosive power, total body coordination, and core strength.
How to do it:
  1. Start with the barbell on the floor.
  2. Bend and lift it in a swift movement up to your shoulders, then press it overhead.

9. Calf Raises

Strong calves are essential for effective push-off in each stride and for preventing Achilles and calf injuries.
How to do it:
  1. Stand with the balls of your feet on a raised surface, heels hanging off
  2. Push through the balls of your feet to raise your body upward.

10. Psoas March

This exercise strengthens the hip flexors, which are crucial for a strong, efficient running gait.
How to do it:
  1. SLie on your back with a resistance band around your feet.
  2. Bring your knees up so your hips are at 90 degrees.
  3. Extend one leg at a time, like marching, while keeping your core engaged and lower back pressed to the floor.

Why You Need to Warm Up Before Strength Training

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Strength training is more than just lifting weights; it’s a comprehensive approach to fitness. As a personal trainer with a decade of experience, I can attest that warming up is an integral, non-negotiable part of this journey. Warming up not only primes your body for the physical demands ahead but also guards against injuries. My injury-free track record over the past ten years is a testament to the effectiveness of proper warm-ups.

Let me share with you three effective warm-up exercises that are simple yet powerful. But remember, a warm-up is more than just physical preparation; it’s a moment to mentally engage with your workout. Use this time to visualise the exercises you will perform, setting a focused and intentional tone for your session. Embrace your warm-up as a crucial step in building strength safely and effectively.

1. Avoid Muscle Injuries

The primary reason to warm up before strength training is to prevent injuries such as muscle pulls or tears. When you jump straight into heavy lifting without preparing your muscles, you risk serious injury. A proper warm-up increases your flexibility and mobility, making your muscles more pliable and ready for the stress of lifting weights.

2. Enhance Muscle Engagement

Warming up pre-engages your muscles, setting the stage for a more effective strength training session. It’s like giving your muscles a heads-up, ensuring they’re ready to perform at their best. This not only improves your performance during the workout but also maximises the benefits you gain from each session.

3. Loosen Joints and Ligaments

Strength training is not just about muscles; it also involves your joints and ligaments. A good warm-up routine loosens these areas, reducing the risk of joint injuries and improving your overall range of motion. This is crucial for executing exercises correctly and safely.
Three Effective Warm-Up Exercises

1. 10 Minutes on the Rower

Rowing is an excellent full-body warm-up. It engages multiple muscle groups, increases your heart rate, and enhances blood flow to the muscles. Spend around 10 minutes at a steady, moderate pace to get your body ready for the workout ahead.
10 mins row machine

2. 15 Minutes of Incline Walking

Set the treadmill to a 5% incline and a speed of 6 for a brisk 15-minute walk. This exercise is particularly good for activating your leg muscles, increasing your heart rate, and boosting overall circulation, preparing your body for more intense strength training.

3. Animal Flow

Animal Flow is a dynamic warm-up routine that combines elements of yoga, gymnastics, and bodyweight exercises. It not only warms up your muscles but also enhances flexibility, mobility, and body awareness. This type of warm-up is excellent for preparing both your body and mind for a tough strength training session.
animal flow

Conclusion

Warming up is super important for strength training. It gets your muscles, joints, and ligaments ready and helps you do better in your workout. Plus, it keeps you safe from getting hurt. Start adding warm-up exercises to your workouts, and you’ll definitely see how much better you do and feel. Always remember, a good warm-up can make a big difference in your fitness journey.

Three Mobility Exercises To Relieve Upper Back stiffness

Mobility Exercises - Worlds Greatest Stretch / Will Power Fitness
As a personal trainer with over a decade of experience, I’ve encountered numerous clients struggling with a common ailment: tight and stiff upper back. Our modern lifestyle, dominated by long hours in front of computers and smartphones, often leads to poor posture and tension in this area. Thankfully, there are effective exercises to combat these issues. Today, I’m excited to share three of my top mobility exercises that have proven beneficial for relieving tightness and stiffness in the upper back.

Solution:

1. Child’s Pose – A Gentle Release

 Child’s Pose is a restorative yoga position that works wonders for relaxing the upper back muscles. It stretches the spine, shoulders, and neck, providing a gentle yet effective release.

How to do it:

  • Start by kneeling on a mat with your toes together and knees hip-width apart.
  • Exhale and lower your torso between your knees, extending your arms forward with palms facing down.
  • Rest your forehead on the mat and let your entire body relax.
  • Hold for 30 seconds to a minute, focusing on deep, relaxing breaths.
Mobility Exercises - Childs Pose / Will Power Fitness
Mobility Exercises - Childs Pose / Will Power Fitness

2. World’s Greatest Stretch – Full Body Mobility

Often dubbed the “World’s Greatest Stretch,” this exercise is a comprehensive movement that not only addresses upper back stiffness but also improves overall mobility.

How to do it:

  • Begin in a high plank position.
  • Step your right foot outside of your right hand, entering into a low lunge.
  • Raise your right arm towards the sky, twisting your torso while keeping your left hand on the ground.
  • This creates a deep stretch in the upper back, thoracic spine, and shoulders.
  • Hold for a few seconds, then repeat on the other side.
  • Perform 3-5 repetitions on each side.
Mobility Exercises - Worlds Greatest Stretch / Will Power Fitness
Mobility Exercises - Worlds Greatest Stretch / Will Power Fitness
Mobility Exercises - Worlds Greatest Stretch / Will Power Fitness

3. Thoracic Spine Cat-Cow Stretch 

The Cat-Cow Stretch is a dynamic yoga exercise that increases flexibility and mobility in the thoracic spine. This movement relieves tension by promoting movement and flexibility in the upper back.

How to do it:

  • Start on all fours in a tabletop position with your wrists under your shoulders and your knees under your hips.
  • Inhale as you gently arch your back, tilting your pelvis and head upwards.
  • Exhale as you round your spine towards the ceiling, tucking your chin to your chest and pulling your belly button to your spine.
  • Move smoothly between these positions for 1-2 minutes, focusing on the stretch in your upper back.
Mobility Exercises - Thoracic Spine Cat-cow Stretch / Will Power Fitness
Mobility Exercises - Thoracic Spine Cat-cow Stretch / Will Power Fitness

In Conclusion

For best results, incorporate these exercises into your daily routine, especially if you spend long hours sitting. Even a few minutes each day can lead to significant improvements in flexibility, posture, and overall comfort.