Olivia Lawson

We are officially at Week 4, the halfway mark of the LEAN program!

Huge congratulations for making it here—you are doing much better than you think.

Did you know most people give up around Week 3? It is rarely because the workouts are too tough. It is usually because that initial energy spike wears off, and physical changes take time to show up in the mirror.
Science backs this up: University College London research shows it takes about 66 days (around 9 to 10 weeks) for a new habit to feel automatic. Pushing past the 6-week slump and hitting that 3-month mark is the secret to building a routine that sticks for life. If you have done my previous programs, this is no longer just a checklist. It is a genuine lifestyle habit, and that is where the magic happens!

Here is what we have lined up to keep things fun and balanced this week:
2 Strength Days
1 Cardio Class
Saturday Pilates (Open to all members!)- a beautiful flow using light dumbbells and just your bodyweight

Want access to every single video in this and future programs? Check out our membership tiers! Make sure to read the perks before you sign up. Level 3 members get complete video access for this and all future programs, and all members get early-release content.

SIGN UP- youtube.com/@oliviafitlawson/membership

NON MEMBER SUBSTITIUTION VIDEO- https://www.youtube.com/watch?v=Gi7Lt...

6 days ago | [YT] | 215

Olivia Lawson

Week 3 of LEAN is here and this week is all about boosting your cardiovascular health and testing your muscular endurance.
Please find your schedule and equipment recommendations below.

As a reminder, every workout is uniquely designed for specific goals (program), so while I provide the best possible non-member substitution videos, they won’t offer a perfect, like-for-like match.

In order to benefit from ALL VIDEO'S in this program you can sign up to my membership options. Please remember to read all member perks before singing up. Only Level 3 members benefit from all videos in this and future programs. All members have access to early video release.

While I provide weekly equipment suggestions, you should select dumbbell sizes based on your personal lifting experience and current strength level.

SIGN UP- youtube.com/@oliviafitlawson/membership

NON MEMBER SUBSTITIUTION VIDEO- https://www.youtube.com/watch?v=S04Ec...

1 week ago | [YT] | 218

Olivia Lawson

I often forget how far I’ve come. We can get so wrapped up in picking imperfections we wanting to better, stronger, slimmer, fitter and so on. Sometimes we just need to pause and look back. See the progress we’ve made, the extra few lbs we can lift or admire our body simply for the amazing job it’s doing every single day.
This month, 6 years ago my YouTube journey began and every year I get stronger, my body continues to change and I honestly couldn’t ask for a more rewarding job. This wouldn’t be possible without you guys. I remind myself daily how privileged I am to be doing what I love. Not everyone gets this opportunity.
I am in a much better shape at 34 than I was at 24.

This is your reminder to stay consistent, follow a plan, keep showing up week after week and enjoy the process ❤️

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2 weeks ago | [YT] | 632

Olivia Lawson

Welcome to week 2 of LEAN.

Please find your full week schedule and equipment recommendations below.

As a reminder, every workout is uniquely designed for specific goals (program), so while I provide the best possible non-member substitution videos, they won’t offer a perfect, like-for-like match.

In order to benefit from ALL VIDEO'S in this program you can sign up to my membership options. Please remember to read all member perks before singing up. Only Level 3 members benefit from all videos in this and future programs. All members have access to early video release.

While I provide weekly equipment suggestions, you should select dumbbell sizes based on your personal lifting experience and current strength level. To effectively build muscle and lose body fat, ensure your weights are heavy enough to bring you close to "rep failure," which is the point where you physically cannot complete another repetition.

SIGN UP- youtube.com/@oliviafitlawson/membership

NON MEMBER SUBSTITIUTION VIDEO- https://www.youtube.com/watch?v=0hY8h...

Olivia xxx

2 weeks ago | [YT] | 289

Olivia Lawson

Welcome to Week 1 of the LEAN program!
Your full week schedule and equipment recommendations are detailed bellow.

As we start, remember that exercise is just one piece of the puzzle.

In an industry obsessed with rapid transformations, focus on building sustainable, lifelong habits rather than rushing your fat loss. There's nothing wrong with wanting to lose fat, everyone deserves to look and feel their best. But a sustainable approach is what keeps the fat off, protects your metabolism, preserves muscle, supports hormone health, and prevents the mental burnout associated with crash dieting and exercising.

Here are some of the things that helped me in my fat loss phases, that I encourage you to implement alongside this and future workout programs, if your goal is FAT LOSS.

- getting 8k-12k steps daily. This is huge and it's been the biggest contributing factors to my fat loss in the past two years.

-slight calorie deficit (no more than 300kcal below my maintenance)

-eating for fat loss not simply eating CLEAN (prioritizing protein and being aware of fats)

-using weight lifting as my fat loss tool not cardio. Cardio has so many benefits and weight lifting can never compare on the cardiovascular level . It's just facts. But using cardio as a fat loss tool can leave you feeling depleted and puts you at a risk of losing muscle mass. You lose muscle mass, you slow your metabolism. Slower your metabolism, harder it is to shift body fat. It's a viscus cycle.

-never skip recovery days. This should be your non negotiable. Recovery days are essential for physical adaptation, muscle growth, and long-term performance. Rest lowers stress hormones that can otherwise cause muscle breakdown.

-give yourself time. It's been two years since I made small changes to help me shift some body fat and because of that I've been able to keep it off despite hormonal issues.

While I provide weekly equipment suggestions, you should select dumbbell sizes based on your personal lifting experience and current strength level. To effectively build muscle and lose body fat, ensure your weights are heavy enough to bring you close to "rep failure," which is the point where you physically cannot complete another repetition.

In order to benefit from ALL VIDEO'S in this program you can sign up to my membership options. Please remember to read all member perks before singing up. Only Level 3 members benefit from all videos in this and future programs. All members have access to early video release.

Non-Members: I've attached a non-member alternative below; check weekly schedules for substitutions.

SIGN UP- youtube.com/@oliviafitlawson/membership

NON MEMBER SUBSTITIUTION VIDEO- https://www.youtube.com/watch?v=GdaEQ...

I hope you will all enjoy this brand new program and please support my work by leaving comments, likes and shares to help me continue doing what I love.

Olivia xxx

3 weeks ago (edited) | [YT] | 488

Olivia Lawson

WELCOME TO LEAN!
Your Summer Ready 8 week strength and conditioning workout program.

Over the course of 8 weeks I will be taking you through 32 brand new workouts targeting all major muscle groups using verity of training styles, with a strong emphasis on getting stronger, building muscle and burning fat. Expect to see more cardiovascular focused workouts using both your bodyweight and weights. Cardiovascular training doesn't get a lot of attention lately but it's benefits stand firm and a good training program should cover some element of it.
Regular cardiovascular exercise significantly lowers your resting heart rate, expands your lung capacity and reduces your long-term risk of chronic heart disease. Engaging in cardio triggers the immediate release of endorphins which naturally reduces stress levels and elevates your mood.
But don't worry. No crazy HIIT sessions. Just simple, mostly low impact and enjoyable cardio.

Each week features exactly four targeted workouts.

One workout per week is exclusively for members, but a non-member substitution is always provided.
You are scheduled two dedicated active recovery days each week. You have the freedom to choose any activity you genuinely enjoy, whether that is a brisk walk, a light jog, a swim, or gentle yoga.

Your work doesn't stop when the workout stops- the true magic of any program lies in your daily habits and nutrition. To optimize your strength gains, fat loss and ensure you feel confident and ready for the summer months, I encourage you to hit a daily goal of 10,000 steps. Increasing my NEAT activity has been a total game changer in my fat loss phase, so don't underestimate it.

It is completely natural to occasionally fall off track with your fitness, and we know that a lack of clear direction along with dwindling motivation are the primary culprits. That is exactly why this program provides a meticulously structured yet highly varied workouts to keep you engaged, accountable, and progressing week after week. Building that consistency is what brings results.

We start Monday 8th June. Are you in?

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1 month ago (edited) | [YT] | 809

Olivia Lawson

300k OF YOU! Another milestone in the history. Thank you so much to every single one of you.

June marks 6 years of being on YouTube. I’ve learned so much, been inspired so much but also had a lot of set backs and disappointments.
I’ve come to a realisation but not full acceptance that fitness training and fitness influencing on social media are completely separate things. Despite falling in the trap in the early stages of my online career I realised that not matter how much you try to educate people and stay true to what you know works, a lot of people are still- skinny chasing, believing women shouldn’t have muscle and choosing training that shrinks you rather than understanding our biology especially after 40- muscle is your answer to losing that stubborn fat and feeling and looking great for as long as we possibly can.

Those tiny waist workouts are still driving me mad. 😡 I am living for the day when we see online fitness instructing being sold as medicine, ab workouts for building a strong core that can support us through childbirth, pregnancy and building a strong body that’s keeps us sharp cognitively and physically. That’s not to say that there aren’t people who are doing this already but unfortunately this rarely goes viral or gets the attention it deserves.

So I stepped back from a lot of it and turned my attention to creating programs that will be found by those who are looking for them. No shortcuts, no false promises, no 10 min miracle workouts. Just hard work and showing up over and over again. Because consistency is the best measure for success.
This has been a game changer for my mental health but also for the first time I started seeing the true meaning in my work. Your progress and dedication keeps me motivated more than you can imagine. Thank you ❤️

We are celebrating this huge achievement in beautiful Gdańsk- Poland.

P.S. Next program coming soon 😁

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1 month ago | [YT] | 908

Olivia Lawson

We have officially reached the finish line of our 4-week Standing Series, and your final schedule is detailed below. Thank you all so much for your incredible dedication and hard work over the past month.

A brand-new routine is currently brewing, and it will be the longest program I have ever created. This upcoming series is designed to take you all the way to the summer holidays, making it the perfect fit whether you want to maintain your current goals or push a little harder before bikini season.

True body composition shifts require months or even years of consistency, so no six, eight, or even ten-week program is ever going to completely transform your body. This platform is built for dedicated people like you who understand what it really takes and are not looking for false promises. I am here to bring you structure, by delivering consistent programs that cover all 5 elements of fitness- Cardiovascular Endurance, Muscular Strength, Muscular Endurance, Flexibility, Body Composition.

I hope you have all enjoyed this past 4 weeks and I cannot wait for you to see what is coming next.

1 month ago | [YT] | 322

Olivia Lawson

This halfway point marks my favorite week of the Standing Series so far! We are mixing up functional, compound movements using verity of weights and different training styles.
Our unilateral focus continues, but the intensity is dialed way up, peaking with Saturday's super sweaty standing cardio HIIT.

In order to benefit from all video's in this, future and past programs you can sign up to my membership below.

Please remember to read all member perks before singing up.

SIGN UP- youtube.com/@oliviafitlawson/membership

NON MEMBER SUBSTITIUTION VIDEO- https://www.youtube.com/watch?v=HDx-b... - Please not this is not a standing session, since it is not always possible to find like for like!

1 month ago (edited) | [YT] | 224