FitworX

Don’t these ladies look happy?….or maybe it’s relief that the session was over and done with.

Everyone should be proud of smashing the session today! 500 reps of a whole body circuit completed.

Not to mention a bit of a competitive team game
to finish off….note to self forget the rules 😬🤣

Don’t these ladies look happy?….or maybe it’s relief that the session was over and done with.

Everyone should be proud of smashing the session today! 500 reps of a whole body circuit completed.

Not to mention a bit of a competitive team game
to finish off….note to self forget the rules 😬🤣

Overrated for health:

- supplements
- nutrient timing
- HIIT
- restrictive meal plans

Underrated for health:

- leisure walking
- adequate sleep
- deep breathing
- therapy
- community support

I’m not saying the things in the overrated category can never be useful (even restrictive meal plans have their place if you have certain medical conditions).

I’m just saying they’re overrated particularly in comparison to the things in the underrated category.

Gimme a 🙌🏻 or a ❤️ below if you agree.

Now I wanna know — what would you add?

T I M E T R I A L….a race against the clock!!

It’s one of the harder sessions I throw out there once in a while! (Which the ladies find a good thing)

Not only did the ladies smash the time once they smashed it FOUR TIMES!!!

When I say smash I mean they took over 2 minutes of their time….A-MAZ-ING!!

Well done to the bootcampers today!!

🎉🎉👏🏻👏🏻

T I M E T R I A L….a race against the clock!!

It’s one of the harder sessions I throw out there once in a while! (Which the ladies find a good thing)

Not only did the ladies smash the time once they smashed it FOUR TIMES!!!

When I say smash I mean they took over 2 minutes of their time….A-MAZ-ING!!

Well done to the bootcampers today!!

🎉🎉👏🏻👏🏻

10..9..8…7…6..5..4..3..2………1

I’m pretty sure these ladies will think of the battle ropes when they hear this count down 😜
(With the purpose pause to get to the 1)

Was great to give you all that extra little push within the circuit and as always you all proved to smash anything I throw at you.

Lovely to have lots of new ladies join us recently and all of you make my Saturdays the BEST!

Have a fab weekend 💕🎉

10..9..8…7…6..5..4..3..2………1

I’m pretty sure these ladies will think of the battle ropes when they hear this count down 😜
(With the purpose pause to get to the 1)

Was great to give you all that extra little push within the circuit and as always you all proved to smash anything I throw at you.

Lovely to have lots of new ladies join us recently and all of you make my Saturdays the BEST!

Have a fab weekend 💕🎉

😍

Helen Glover is the first mum to make the GB Olympic rowing team.

This is the message she had for her children after finishing fourth in her Olympic final with Polly Swann❤️

TRI SET strength session!! I’m sure these ladies loved it!

Upper body ✅

Lower body ✅

Core ✅

and each and everyone of them smashed it!

Well done ladies!

Ps….just watching 3x3 basketball on the Tokyo olympics…it kind of reminds me of our craziness at the end of a session 🤣🤣

TRI SET strength session!! I’m sure these ladies loved it!

Upper body ✅

Lower body ✅

Core ✅

and each and everyone of them smashed it!

Well done ladies!

Ps….just watching 3x3 basketball on the Tokyo olympics…it kind of reminds me of our craziness at the end of a session 🤣🤣

When your Monday morning cycle changes because the pre school is shut…you just have to bring them along…🥵🥵🥵

13km in total after my watch died! 😩

Getting back home in the pool to cool down was AMAZING! 💦

IF THERE IS SUN THEN THERES FUN! ……….That’s the saying right ladies?

What fun this mornings session was…

Amazing weather ✅

Fab bunch of ladies ✅

Session smashed ✅

Was lovely to see some more new faces this week too!

L O V E D I T 😍

Caroline MacDonald
Lisa Highway
Sarah Thorpe
Katrina Holyoake
Jodie Griffiths
Charlotte Hawes
Chloe Mabey
Louise Shaw

IF ONLY!! … unless My fitness pal is lying to me because I put my “survival snack” in and it still says 400 calories!! 🙄🙄🙄

IF ONLY!! … unless My fitness pal is lying to me because I put my “survival snack” in and it still says 400 calories!! 🙄🙄🙄

🚺 L A D I E S O N L Y B O O T C A M P 🚺
A Y L E S B U R Y

Running every Saturday morning at the Barn. (9-9:45am)

🥳 Fun & varied each week

💜 Motivating group of ladies

🍏 Suitable for all levels of fitness and abilities

🗺 Brilliant location

🚺 Private Facebook group

💰 Pay as you go or discounted block bookings.

〰〰〰〰〰〰〰〰〰〰〰〰〰〰〰〰

If you fancy joining then.....

🎉Add yourself to the FitworX bootcamp page:

https://www.facebook.com/groups/349065086465970/

🎉 Book onto a session:

https://bookwhen.com/fitworxpt

🎉 check out FitworX business page:

https://www.facebook.com/FitworX.Training/

🚺 L A D I E S O N L Y B O O T C A M P 🚺
A Y L E S B U R Y

Running every Saturday morning at the Barn. (9-9:45am)

🥳 Fun & varied each week

💜 Motivating group of ladies

🍏 Suitable for all levels of fitness and abilities

🗺 Brilliant location

🚺 Private Facebook group

💰 Pay as you go or discounted block bookings.

〰〰〰〰〰〰〰〰〰〰〰〰〰〰〰〰

If you fancy joining then.....

🎉Add yourself to the FitworX bootcamp page:

https://www.facebook.com/groups/349065086465970/

🎉 Book onto a session:

https://bookwhen.com/fitworxpt

🎉 check out FitworX business page:

https://www.facebook.com/FitworX.Training/

Power bag strength circuit has got me SWEATING!!

After having a C-section my back/core has been shocking and felt so weak…

Only recently have I been able to get back to proper training as I always put everything before myself!…

Being a mum, running a business, studying and having a tiny bit of a social life… after juggling everything and even when I found time….I had zero motivation to squeeze in any sort of workout! 😴

I CRAVED a bit of time to get back to the gym….
So once Myla started preschool I made sure I made those few hours, ME TIME and straight away joined the Gym!…

Anyways I feel more motivated than ever to achieve my goals! 🎉

Session completed this evening
⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️

40 seconds each with 20 seconds rest! 3 rounds!

Clean & squat
Lateral lunge and front raise (right)
Lateral lunge and front raise (left)
Sumo squat and high pull
Kneeling ‘around the worlds’
Lateral pull through…

Power bag strength circuit has got me SWEATING!!

After having a C-section my back/core has been shocking and felt so weak…

Only recently have I been able to get back to proper training as I always put everything before myself!…

Being a mum, running a business, studying and having a tiny bit of a social life… after juggling everything and even when I found time….I had zero motivation to squeeze in any sort of workout! 😴

I CRAVED a bit of time to get back to the gym….
So once Myla started preschool I made sure I made those few hours, ME TIME and straight away joined the Gym!…

Anyways I feel more motivated than ever to achieve my goals! 🎉

Session completed this evening
⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️

40 seconds each with 20 seconds rest! 3 rounds!

Clean & squat
Lateral lunge and front raise (right)
Lateral lunge and front raise (left)
Sumo squat and high pull
Kneeling ‘around the worlds’
Lateral pull through…

Just under 30 exercises picked and smashed by all the ladies at bootcamp today!!

With a variety of reps/times it made it more of a challenge but everyone completed it with 110% effort!

Well done ladies, incredibly proud of you all 😘

Just under 30 exercises picked and smashed by all the ladies at bootcamp today!!

With a variety of reps/times it made it more of a challenge but everyone completed it with 110% effort!

Well done ladies, incredibly proud of you all 😘

500 Rep challenge!!

These ladies thought 250 was bad enough until I told them we were doing it twice!….

Guess what though?….

THEY SMASHED IT!! (And I totally knew they would) 🤪

Finishing the session off with a fun game 👌🏻

Well done to you all! Enjoy your weekend …even if your bodies feel a bit sore 😬

Caroline MacDonald Lisa Highway Sarah Thorpe Jessica Norris Celeste Faulkner @Raquel Louise Shaw

Look at the smiles on these faces....and rightly so!

They SMASHED a full on 45 minute circuit session and by the end of it I’m pretty sure they all loved the battle ropes 🤷🏼‍♀️😜

I’ve got a feeling there maybe a few sore arms and legs over the next couple of days .. (we all love a bit of DOMS) 😬💪🏻🦵🏻

Brilliant effort today everyone!!

Enjoy the rest of your weekend 🚺🎉

Look at the smiles on these faces....and rightly so!

They SMASHED a full on 45 minute circuit session and by the end of it I’m pretty sure they all loved the battle ropes 🤷🏼‍♀️😜

I’ve got a feeling there maybe a few sore arms and legs over the next couple of days .. (we all love a bit of DOMS) 😬💪🏻🦵🏻

Brilliant effort today everyone!!

Enjoy the rest of your weekend 🚺🎉

🚺 L A D I E S O N L Y B O O T C A M P 🚺

Running every Saturday morning at the Barn. (9-9:45am)

🥳 Fun & varied each week

💜 Motivating group of ladies

🍏 Suitable for all levels of fitness and abilities

🗺 Brilliant location

🚺 Private Facebook group

💰 Pay as you go or discounted block bookings.

〰〰〰〰〰〰〰〰〰〰〰〰〰〰〰〰

If you fancy joining then.....

🎉Add yourself to the FitworX bootcamp page:

https://www.facebook.com/groups/349065086465970/

🎉 Book onto a session:

https://bookwhen.com/fitworxpt

🎉 check out FitworX business page:

https://www.facebook.com/FitworX.Training/

Very wet and soggy bootcamp this morning!!

Didn’t stop any of us from having fun and plenty of laughs whilst working hard.... certainly didn’t stop the ladies from completing the strength session! (The sore legs may have)

Great way of getting a buzz for the weekend 🎉

💯% 👏🏻👏🏻

Reminder: even if we all ate and exercises *exactly* the same, our bodies would look different.

Diversity in bodies is normal

Gimme a ❤️ or a 🙌🏻 below if you agree.

(And if you struggle feeling comfortable and confident in your own body — check out my brand-new book Strong Women Lift Each Other Up.

In the book I walk you step-by-step through how to overcome body image struggles, comparison, jealousy, self-doubt and much more.

You can grab your copy at the link below:

https://www.mollygalbraith.com/book)

☀️ S U N N Y S A T U R D A Y ☀️

Not only was the sun shining but the ladies smashed the toughest session so far...

TIME TRIAL!

Each record beaten and every bit of effort was put into each rep!

Proud of you all!!

🎉

. 🏋️ S A T U R D A Y M O R N I N G 🏋️
S T R E N G T H

Saturday mornings are giving me a buzz!

The ladies had a tough session thrown at them and they gave it 110%!

So proud of them all!

A drizzly morning certainly went unnoticed (apart from soggy bums and feet) when you are
Training as hard as this group did 🎉

My little helper Reece got some great photos! 😊

See you next Saturday 🤩

🚺 L A D I E S B O O T C A M P 🚺

starting back this Saturday!

Suitable for all levels of fitness and abilities!

Join us and get a 4 weeks program of home workouts and challenges for just £10!

🚺PRIVATE boot camp group:
https://www.facebook.com/groups/349065086465970

🤳🏻BOOKING link:
https://bookwhen.com/fitworxpt

🚺 L A D I E S B O O T C A M P 🚺

starting back this Saturday!

Suitable for all levels of fitness and abilities!

Join us and get a 4 weeks program of home workouts and challenges for just £10!

🚺PRIVATE boot camp group:
https://www.facebook.com/groups/349065086465970

🤳🏻BOOKING link:
https://bookwhen.com/fitworxpt

Some Sunday morning baking!

Took literally 5 minutes to make and they smell absolutely yummy!

Same program but with a different name!

REMAKE

BUDDY OFFER of £45 for you and a friend to join! (One of you is free)

STARTS April 5th! (Still time to eat Easter eggs)

Are you looking to:

🎄 Lose any excess Ibs?

🤯 Keep your mind focused on something positive?

🙋🏼‍♀️ Have a support system of like minded ladies?

💪🏻 Workout in the convenience of your own home/garden

💋 Feel better about yourself

🗣 Follow a non restrictive program and enjoy getting results.

👥 Have support from a fully qualified personal trainer 24/7

🤳🏻 Have workouts sent straight to your phone on the FitworX app

Then join the rest of the ladies looking to get results and those that already have...

For information or to sign up please send us a message ☺️

Same program but with a different name!

REMAKE

BUDDY OFFER of £45 for you and a friend to join! (One of you is free)

STARTS April 5th! (Still time to eat Easter eggs)

Are you looking to:

🎄 Lose any excess Ibs?

🤯 Keep your mind focused on something positive?

🙋🏼‍♀️ Have a support system of like minded ladies?

💪🏻 Workout in the convenience of your own home/garden

💋 Feel better about yourself

🗣 Follow a non restrictive program and enjoy getting results.

👥 Have support from a fully qualified personal trainer 24/7

🤳🏻 Have workouts sent straight to your phone on the FitworX app

Then join the rest of the ladies looking to get results and those that already have...

For information or to sign up please send us a message ☺️

SATURDAY MORNING BOOTCAMP Is nearly fully booked!!

Just a heads up if there is anyone else yet to book on...get in there quick!

Just over a week to go 🎉

🚺PRIVATE boot camp group:
https://www.facebook.com/groups/349065086465970

🤳🏻BOOKING link:
https://bookwhen.com/fitworxpt

SATURDAY MORNING BOOTCAMP Is nearly fully booked!!

Just a heads up if there is anyone else yet to book on...get in there quick!

Just over a week to go 🎉

🚺PRIVATE boot camp group:
https://www.facebook.com/groups/349065086465970

🤳🏻BOOKING link:
https://bookwhen.com/fitworxpt

Volume (noun) is ‘the amount of space that a substance or object occupies, or that is enclosed within a container.’⁣⁣
⁣⁣
If we repurpose this definition to define objects as food and containers as stomachs, then also include caloric volume into the conversation, we can see from my graphic that volume of calories consumed doesn’t necessarily equate to volume of food consumed.⁣⁣
⁣⁣
In fact, in my example of randomised food intake over time, one could consume 2821 calories from perceivably ‘not much’ and relatively few bites of snack based foods & condiments. But they could also consume just 972 calories and much more total food, including a meal, large portions of fruit, vegetables and lower calorie snacks. ⁣⁣
⁣⁣
If the goal is to reduce body fat, one of the first interventions of use may be to create feeding environments whereby the individual is adhering to a caloric deficit, but feels satiated. Ensuring this occurs decreases likelihood of consuming excessive calories and relapsing on past behaviours that resulted in a caloric surplus over time.⁣⁣
⁣⁣
Instead of embarking on an ultra restrictive diet that proposes inadequately small portions of food, a more sustainable approach may be to identify lower calorie foods you can enjoy in large quantities, and also identify those high calorie foods that perhaps require moderation.⁣⁣
⁣⁣
For example, 18 large strawberries (300g) represents a relatively large volume of food in the form of 18+ bites and 90 calories. 4 millionaire’s shortbread minis (80g) represents a relatively small volume of food in the form of 4 bites and 400 calories. ⁣⁣
⁣⁣
The above serves as an educative steer away from dietary dogma that insists you must eat small amounts of food to lose body fat. No food inherently makes you lose, maintain or gain fat, your management of its quantity does. ⁣⁣
⁣⁣
Thus, consuming more food volume, but less caloric volume may be the simple intervention you require to achieve your fat loss goal. 🙏⁣⁣
-⁣⁣
-⁣⁣
#lowcalorie #fruit #veggies #caloriedeficit #balanceddiet #losebodyfat #lowcaloriesnack #strawberries