Laura London. she is incredible!

..sue xx

ms laura london saying happy fourth of july!

..sue xx

i just realised that if i had spent every tumblr minute working out instead, i would look like laura fricking london now, actually, i would probably look more like a she-hulk (and i would also no doubt be in the hospital, but hey-ho!)

just a thought. you cant kill yourself. i do enough for me :)

..sue xx

the fabulous ms laura london :)

.sue xx

lol so i made it to laura londons ‘fit and fabulous mom’ web page :)

the text is a bit messed up by the editing, but nothing too serious lol (i really am funny about proof reading stuff haha)

but how weird to be on someones website!! its just so cool! never would have expected something like that. just for someone else to feel that my story is worth sharing. im very flattered.

thank you ms london :) you are awesome!

http://fitandfabulousmomcontest.com/index.php/2011results/

..sue xx

do this three times for a quick effective workout of strength and cardio for those abs and obliques!

..sue xx

CARDIO:

30 mins walking

45 mins cycling

STRENGTH:

50 squats (2 x 5kg)
35 (each side) lunges (2 x 5kg)
40 (each side) side bends (2 x 5kg)
30 leg extensions (resistance band modification)
40 leg curls (resistance band mod)40 straight leg deadlifts (2 x 5kg)

STRENGTH/CARDIO:

12 mins standing abs workout - i did the routine 3 times like suggested (will post video as a link after this post - ive posted it before but what the hey lol)

..sue xx

so one thing that i am loving right now, i get email notifications from the Laura London website, about health and fitness etc.

she is a big inspiration to me, and i love her drive and enthusiasm, and just how ”normal” she is lol.

anyway, i read about her wanting to hear from people who had gone through a transformation of their own, to publish on her upcoming website about fit and fabulous mums who are over the age of forty, so i emailed my own story, with some pictures of my before and after.

this is the email that i sent:

”hi there. my name is sue, and i live in the north of england. i had been overweight most of my adult life, putting weight on, going on a silly diet, maybe losing a little, but of course, it would all come straight back on very quickly. i had pretty much got used to the fact that the slim me just want meant to be!
i am type one diabetic, which means i am insulin controlled, and i blamed a lot of it on that. ”its my insulin…its because i have to eat at certain times…its because im diabetic, and diabetics are usually quite plump…(which, of course, is ridiculous). anyway, yes, i just made excuse after excuse

then, in 2010, i had my second marriage, and at the time, i thought i looked the bee’s knee’s. i knew i was quite overweight, i was just trying to say i didnt care, and i still looked great. well, i didnt. i looked awful. i couldnt look at my wedding pictures without feeling sick with disappointment and embarrassment.
but those pictures were the kick up my backside that i needed.
soon after, i stopped drinking alcohol, and started my journey of clawing back my physical best (although, at the time, i had no idea what that was until i got there!)
for losing the excess weight, i counted calories, and exercised as much as i could. i still had a lot to learn, and relied on cardio. i didnt do any strength at all really, just loads and loads of cycling, aerobics, dvd’s etc, that maybe had a bit of strength thrown in, but were generally cardio based.
anyway, long story short, i managed to drop forty pounds, and then came the real job of maintaining. by that time (maybe a year ago now, i have lost track of time, i have just been enjoying the day to day journey, without thinking about specific dates etc), i had discovered the joys of strength training, and invested in a set of dumbells, the heaviest being 5kg each, which i use all the time now.
unfortunately, when i started out, i threw myself straight in without any real knowledge, and somehow sustained an injury in my arm, which still remains today. this just makes some moves really difficult, such as lateral dumbbell raises, and anything that involves certain angles etc. anyway, i work around it, and i am now the fittest and healthiest i have EVER been at the ripe old age of 40!
i am the mother of three boys, whom are my life, and i am so happy to finally be a good roll model for them. i used to smoke and drink heavily, and didnt get any exercise. i am now the complete opposite of that.
ok, i will never be a fitness model, haha, but i am so proud of where i have taken myself, and i am here for life. exercise is a massive part of my life now, and i wouldnt live without it. i love it. of course, sometimes it makes me want to die, haha, but thats what makes it fun!
who wants easy? who wants everything handed to them on a plate (no pun intended lol)? not me. i have worked damned hard for this, and i appreciate every day and every moment of that work.

here are a few pics along the way, including that very first starting point, my wedding day. i really wish i had taken proper ”before and after” shots from the beginning, but i truly never expected to get so far into this!
[IMG]http://i813.photobucket.com/albums/zz55/suebowker/01.jpg[/IMG]
[IMG]http://i813.photobucket.com/albums/zz55/suebowker/47819_153961921296719_100000487358163_426635_4363709_n.jpg[/IMG]

this next one was august 2011, when i had lost most of the weight, and just needed to tone a little more, but still, progress had been made!
[IMG]http://i813.photobucket.com/albums/zz55/suebowker/hol.jpg[/IMG]

this is the latest one, no make up, first thing in the morning, lol, but still, check out my new guns!
[IMG]http://i813.photobucket.com/albums/zz55/suebowker/IMG00338-20120411-1012.jpg[/IMG]

and this was taken a few months ago, after i got down to where i am now pretty much:
[IMG]http://i813.photobucket.com/albums/zz55/suebowker/394120_351377321555177_100000487358163_1499704_184902770_n.jpg[/IMG]

so this is my progress, and my journey, and i could not be happier and more excited to keep working forwards. the old me is gone forever, but it is there in my mind to remind me of why i am now living differently!

..sue”

this is what i received back:

”Sue:

Thank you so much for sending me your inspirational story!!!  What a wonderful transformation story of a “Fit & Fabulous Mom”  in her 40’s.  It shows that with hard work and dedication it can be done, even with a family.  You did not give up or blaming it on things, but made that decision to change.  This will help to inspire other mom’s who think they can’t do it.  AMAZING!!!!

I want to make sure I have your permission to use this on the Fit & Fabulous Web site. The photo links are not taking me to the photos, just to a main photo bucket page.  See if you can send them to me as an attachment .JPG

I know everyone is going to love reading your story!! Thank you so much for sharing it!! Keep Rocking the 40’s!!!

Laura”

now, of course, i dont know if that was from ms London herself, but still, i was so happy to get that email!

and i have given permission to use my story and pics on the site once it is up and running. i also sent some more pics when i resent the other ones.

cant wait to see it if i actually make the cut :).

now you see, even feeling as crap as i have today, if i just read that email, then i feel better and more positive.

..sue xx

by LAURA LONDON

What do I mean by that? “Smartly and efficiently”? Do you see the same people
at the gym day after day, working hard but their bodies never seem to change?
How about the girl who does endless amounts of cardio but never seems to get
any thinner?
The key is to combine strength-training moves with cardio moves for a quick,
and very effective, fat burning workout. Another Secret is to continually change
up your exercise routine.

I will give you some examples:

Walking Lunge with Side Shoulder Raises: Works Butt, Thighs, Shoulders, Biceps,
Triceps and gets your heart rate elevated.
Hold dumbbells at your sides. Lunge forward with your left foot, then raise the
dumbbells laterally out to your sides until they are level with your shoulders,
making a nice straight line. Next, lower the dumbbells to your sides and bring
your right foot forward to meet your left. Repeat, alternating legs.
Do 15 to 20 reps.

“Another secret is to continually change up your exercise routine”

Dumbell Squats with an Overhead Shoulder Press: Works Butt, Thighs,
Shoulders, Core and Cardio.
Hold the dumbbells above your shoulders close to your ears, arms bent at the
elbows. Elbows should be in line with shoulders. Squat down until thighs are
parallel to the floor, making sure your knees do not extend over your toes. In the
squat position push the dumbbells up over your head. Lower them back down
to starting position and then stand up straight. Repeat 15 to 20 times.

Jumping Rope: This is an excellent workout for the whole body. Jumping rope
requires coordination of several muscle groups at once. It improves balance and
coordination, as well as cardio fitness. It can be done almost anywhere and is
inexpensive. It can even be done without a rope and still have the same benefits.

i wish i could have this as a poster in my kitchen!

..sue xx

a big inspiration to me, Laura London. she is in her forties, has overcome struggle to get where she is today, and has three children, just like me. i will never look this good, but i will continue to strive to be the best that i can be, just as she, and so many others like her, have done.

..sue xx

found at lauralondonfitness.com

by LAURA LONDON

The body knows how to process natural foods and what to do with them to build
a lean, strong, healthy physique. Start to read labels and see what is really in
the food you are eating. Does the body know what to do with the chemical laden
foods and how to process them? No, it has no idea. It stores the chemical in your
tissues and fat, trying to protect your vital organs from it at any cost.
Are your hormones out of balance? Are you tired all the time? Do you have fat
where you never had it before? Then your body is out of balance.
Once you take out the processed foods and start giving your body real, whole
foods, amazing things start to happen. You sleep better, your eyes are not puffy,
“

you have more energy, weight loss happens, even cellulite starts to diminish.
Your body is starting to balance itself out.
Think about how many years we have been assaulting our body with processed
foods. Did you know you are supposed to wake up feeling well rested and
energized, not tired and achy? This all has to do with “Clean Eating.” Amazing!
Start eating foods from Mother Nature and your body will love you forever!
“If you eat great, you will feel great.” — Laura London

Everyone is talking about eating healthy and getting in 5 to 6 small meals a day.  Are you having trouble figuring out what to eat.  Do you wish it could just be a little simpler.  Well I have put together a short list of some health “GRAB AND GO” snacks to get you through the day.

I eat three main meals and two snacks during the day.  For me the afternoon snack is the most important.  By two or three o’clock I have already been up for a long time, put in more than a days worth of work and I feel my energy starting to dwindle.  This is such an important part of weight loss and for a lot of people one of the missing links.  They skip this most important snack and wind up starving at dinner time and wonder why they can’t stay on their healthy program.

DON’T EVER LET YOURSELF GET TOO HUNGRY.  This will set you up for a big problem, OVEREATING. Take the time to prepare your meals and snacks so you are prepared.  Now of course we are all busy and running from one thing to the next, so another tip is to keep healthy snacks in your car or purse so you don’t find yourself in the Drive Thru line ordering a Biggie or Grande!!!

Here are some easy and healthy combinations:

1 Apple & 1 - 2 oz  Almonds or walnuts

2 Hard boiled eggs & an orange

2 string cheese & an Apple

1/2 cup oatmeal with berries & protein shake

Cottage cheese & Fruit of choice

Hummus & carrots/raw asparagus/celery

Natural Protein Bar

Spinach with olive oil & lemon juice topped with leftover chicken

Fruit cup from Grocery store

1 porton of chips with Salsa

Natural Peanut/Almond Butter & 1 Apple

Green Smoothie

Frozen Natural Fruit Bar & 1 oz Nuts

Vita Muffin & Protein Shake

1/2 to 1 Cup Organic Greek Yogurt with berries, sprinkle of oatmeal, sprinkle of ground flax seeds sprinkle of stevia

copied from lauralondonfitness.com http://www.lauralondonfitness.com/food-and-diet/healthy-snacks/quick-and-healthy-snack-ideas

Laura London - Fitness Model Statistics

• Name: Laura London
• Height: 5’3”
• Weight: 112 pounds
• Date of Birth: 5/15/1966
• Hair Color: Brown
• Bust: 36”
• Waist: 26”
• Hips: 34”
• Location: Boca Raton, Florida
• Website: www.LauraLondonFitness.com

Laura London - Fitness Model Background

How did you get started in the fitness field?

Answer:

I totally transformed my body from a tired, out of shape mom into a healthy, fit and toned role model for woman of any age. From there, I got into figure competitions and then fitness modeling.

What is the #1 thing you like best about being into fitness?

Answer:

I like the way fitness makes me feel which is healthy, strong and empowered. Fitness also makes me strong in every area of my life, not just in the gym. It has taught me to set goals, learn to work hard for what I want and it has opened up a whole new world for me.

What has been your biggest accomplishment in the fitness field?

Answer:

I have been blessed to have some wonderful accomplishments that I never even dreamed were possible at 44 years of age. I have been published in Planet Muscle Magazine and Natural Muscle Magazine, been named “2010 Over 40 Transformation of the Year” by BodyBuilding.com and have been in infomercials and a movie trailer. I have started my own fitness web site and will be making my own series of exercise DVD’s as well as an ebook.

Laura London - Fitness Model Questions & Answers

Fitness Question #1 - What is the best way to get started in the fitness modeling industry? Should I just contact the photographers directly or should I use an agency?

Answer:

The best thing would be to do both. Contact photographers to build up your portfolio and an agency will help to promote you and get you work in the fitness industry.

Fitness Question #2 - Please describe a typical day for you. What is your daily routine like?

Answer:

I drop my three kids off at school and then head to the gym to train. I have to be in photo shoot ready form all year round. After that, I run a few errands and then I am home working at my desk. I have on going projects that I am working on. I train a few clients and then it is time to pick up the kids again.

Fitness Question #3 - I don’t have that much time during the day to workout, so I really want to burn major calories in a short amount of time. What is the #1 “bang for the buck” cardio exercise I should do to burn serious calories?

Answer:

My all time favorite cardio fat blaster is jumping rope. Ten minutes of jumping rope will burn between 100 to 200 calories and get your heart rate pumping like no other exercise. Plus, it is just plain fun!

Fitness Question #4 - How much weight (pounds) should I focus on losing every week? What is a safe amount to make sure I keep it off?

Answer:

You can safely lose between 1 to 2 pounds a week. You want to lose weight at a slow and steady pace. This will help ensure that you keep the weight off long term.

Fitness Question #5 - What type of food or supplements should I take before and after my workouts to help me see results in gaining lean muscle and losing fat?

Answer:

My answer is to eat real food from “Mother Nature”. The body knows what to do with real food. One of my favorite supplements for burning fat is to supplement with 1 to 2 tsp of raw coconut oil. A protein shake is a quick and easy way to supplement after a workout also.

Fitness Question #6 - How do you deal with cravings for junk foods, sweets and salty food? I can stay on a diet for maybe a few weeks but I eventually get really bad cravings and binge on snacks and fast foods.

Answer:

The best way I have found to stay on track is to never let yourself get too hungry. That is when we tend to lose it and binge eat. Everything in moderation. That way, you never really feel like you are depriving yourself. Also, change your mindset. You are not dieting, you are eating healthy for life.

Fitness Question #7 - I’m trying to create a healthy shopping list to stick with. What are some of the main foods I should include to maintain a lean and muscular physique?

Answer:

My list consists of organic chicken, eggs, ground turkey, fish like salmon and orange roughy and plain Greek yogurt for my protein foods. Fresh veggies like zucchini, broccoli, green beans and salads. Fruits are great and I include all berries, oranges, apples and an occasional banana. I also love almonds and walnuts and natural peanut and almond butter. My carbs are mainly old fashioned oatmeal, sweet potato, brown rice, quinoa and Ezekiel bread.

Fitness Question #8 - I’m about 35 pounds over weight. I have never started an exercise program and really don’t know where to start. What tips can you give me to get started on the right track?

Answer:

Working out with a fitness professional is a great way to start. They will make a workout and eating plan just for you. They will teach you exercises and how to perform them correctly to avoid injury. Not to mention motivate you. If a personal trainer is not in your budget, start walking or use an indoor cardio machine like the treadmill at a slow pace and then start to increase your distance and time. You will be amazed at what will happen when you stick with it.

Fitness Question #9 - I tend to eat out most of the time and really don’t know what healthy foods to order from the menu. What tips do you recommend for eating out at restaurants to make sure my diet will not suffer?

Answer:

First, don’t let them bring you a bread basket. When ordering off the menu, stay away from sauces and salty foods. Order your meal baked, steamed or grilled and add a veggie and a clean carb like a baked potato or some rice. Notice the portion size they give you. If it is really large, ask to have half of it to take home. Skip the drinks and calories and order water. You will be happier in the morning knowing you ate really well and still had a great time going out.

Fitness Question #10 - What exercises do you recommend for getting a bigger, rounder and fuller butt?

Answer:

My favorite exercises for the “booty” are leg presses, walking or stationary lunges, squats and deadlifts. These are the core exercises for lifting and firming the butt.

Fitness Question #11 - What is the most challenging thing you deal with about consistently staying in top shape?

Answer:

The most challenging thing about staying in top shape is always making the time to exercise and fitting it in. There are many times I would love to skip the gym and just stay at home or do something else. It is a commitment and a promise I made to myself to stay in shape for life.

Fitness Question #12 - Please describe your normal diet. What do you eat in a typical day to stay in shape?

Answer:

Breakfast: ½ cup old fashioned oatmeal, 2 scrambled eggs or 1 whole egg and 4 whites.

Mid-Morning Snack: Protein shake or Greek yogurt with berries, nuts, cinnamon and stevia.

Lunch: Tuna with pineapple salsa and two slices Ezekiel toast with raw coconut oil, steamed green beans.

Mid-Afternoon Snack: Apple and peanut butter.

Dinner: Chicken with steamed veggies, ½ sweet potato.

Fitness Question #13 - What type of exercises do you include in your routine to stay in shape?

Answer:

Strength Training Exercises: Chest presses, overhead shoulder presses, bentover rows, bicep curls, tricep extensions, lunges, leg press, hamstring curls, push ups and pull ups.

Cardio Exercises: Jumping rope, 30 second cardio blast like burpees or jumping jacks, walking and running on the treadmill.

Additional Training: Boot Camp class, gliding disks, TRX and bike riding.

Fitness Question #14 - What are the top 5 tips (specific exercises, diet advice, etc) you recommend for developing toned and defined arms?

Answer:

1. Push ups & pull ups.
2. Bicep curls.
3. Eat clean.
4. Challenge yourself.
5. Be persistent in your training.

Fitness Question #15 - What are your top 5 tips for losing unwanted body fat?

Answer:

1. Do 20 to 30 minutes of high intensity cardio at least 3 days a week.
2. Eat clean, whole unprocessed foods.
3. Get 8 hours of sleep a night.
4. Add weight training to your program to increase your metabolism.
5. Work hard for what you want because no one else will.

Fitness Question #16 - What are your top 5 tips for gaining lean muscle mass?

Answer:

1. Lift heavier than you think you can.
2. Eat a healthy balanced diet of protein, carbs and fruits & veggies.
3. Drink water.
4. Change up your workout routine often.
5. When you think you are ready to give up, do one more rep.

Fitness Question #17 - What are the top 5 tips you recommend for staying motivated on a fitness plan and truly making a healthy lifestyle change:

Answer:

1. Post motivational pictures and quotes around your house.
2. Surround yourself with positive people.
3. Believe you can do it.
4. Set goals, write them down and READ them.
5. Plan, Plan, Plan!

Fitness Question #18 - What is your training routine like? (Please include a few details - training split, sets/reps, exercises, types of cardio, etc.)

Answer:

Monday: Legs (3 sets of 15 reps) leg extensions, smith machine squats, walking lunges deadlifts, lying leg curls, calf raises, hanging leg raises.

Tuesday: Shoulders and Abs with 20 minutes of cardio (3 sets of 15 reps)
dumbbell press, side lateral raises, upright rows, bend over rear deltoid raises, hanging leg raises.

Wednesday: Biceps and Triceps (3 sets of 15 reps) bicep curls, hammer curls, reverse cable curls, tricep push downs with rope, bench dips.

Thursday: 20 to 30 Mminutes of cardio and abs.

Friday: Chest and Back (3 sets of 15 reps) incline chest press, dumbbell flyes, push ups, lat pull downs, bent over row, weighted hyperextensions.

Saturday: Off

Sunday: Cardio for 20 to 30 minutes.

Fitness Question #19 - What are the top 5 tips (specific exercises, diet advice, etc) you recommend for losing fat around the stomach and developing a toned and defined midsection?

Answer:

1. Always perform slow and controlled movements.
2. Feel the ab muscles working and make that mind body connection.
3. Eat clean. Abs are not made in the gym but in the kitchen.
4. Add resistance (weight) to your ab exercises to really challenge them.
5. Learn new ab exercises to always challenge the muscles.

Fitness Question #20 - What are the top 5 tips (specific exercises, diet advice, etc) you recommend for toning the thighs, hips and butt?

Answer:

1. Leg press
2. Squats
3. Deadlifts
4. Leg extensions
5. Clean eating