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T.G.I.F

Friday Workout Motivation 🥊

The Grind Includes Friday

Wednesday Wisdom 💪

The minute YOU 👇

STOP ❌

Worrying about other peoples opinions or comments is when ⬇️⬇️

True Transformation Begins 💯

Focus on You & work hard in silence

Today's topic for Men's Health Week is Breast Cancer

It might surprise you to see this in our information, however around 350 men are diagnosed with this each year in the UK. As a result, it's just as important for men to check as anyone else!




nhs.uk/conditions/bre…

Today’s topic for Men’s Health Week is Overall Health

It's hard to maintain our overall health while juggling a work-life balance. It’s important to take time for self-care

Watch a video on helpful tips by our PT, 👇


youtube.com/watch?v=HOf0sR…

Today's topic for Men's Health Week is Testicular Cancer.

There are around 2400 new cases of testicular cancer every year in the UK, most curable with early discovery.

are a great resource for raising awareness, who we work with for fundraising at our events.



https://schooladvice.co.uk

Early morning catch up on Emails Schools Advisory Service Coffee ☕️ Gym 💪 Breakfast🍳 Cardiff Castle 🏰 Train 🚆 Home 🏠

Great seminar at Cardiff City Hall Yesterday raising awareness for mental health and wellbeing 🔥🔥🔥

RIP my brother Sion JonesLaura MayersKarla JonesDenise RobertsEmma Mitchell

I Loved u like a brother, we had a are ups and downs as mates but u will always have a special place in my heart ❤️

I will miss our long chats and hearing ur laugh and voice

Love u forever man ❤️

Ps Don’t u ever block me on Facebook again 😂

See u soon mate 😢 # # # # # # # #

Lovely pre workout Coffee today ☕️ at the Hide Away cafe at

If you haven’t visited the gym yet get down for some coffee ☕️and cake 🍰

Protein Shakes , smoothies, tasty biscuits 🍪 bagels 🥯and tea cakes also available 😋

Looking forward to my new venture exciting times ahead 🔥🔥🔥

Monday Motivation 🔥🔥

Every time you feel like quitting 😤

Think about why you started 🙌

Don’t forget about the steps you took that got you to your goal ,

Remember some of the most successful athletes and icons in the world 🌎 reached their goals by practicing simple tasks daily and consistently

Consistency is key 🔑 💯

Never listen to negativity from others , if people are talking negative about you or trying to put you down - then your do something right 💪

Keep going and never give up on yourself and your goals 🔥🔥🔥

Happy Monday all 😊

5 Weight Loss Monitoring Tips 🔥🔥

1️⃣ Your weight fluctuates daily depending on how much you’ve eaten , time of the day and how much fluids you have consumed

So only weigh yourself on an empty stomach on the same day each week for accurate measure of weight loss

2️⃣ - Don’t stress on scale weight reduction, take your body measurements with a tape measure as a more accurate method of monitoring fat loss

3️⃣ - Take progress photos as another assessing method as it’s a more accurate measure of progress

4️⃣ - Don’t cut out food 🥘groups , eat fats , proteins and carbs, just focus on reduction to create a caloric deficit

5️⃣ - Focus on building muscle and strength which will improve your body composition making you much leaner and more toned 💪

Muscle Loss After the age of 30 💪

Many studies have state that muscle loss begins in adults after the age of 30

Its called sarcopenia

Adults can lose up to 3-5% of their muscle mass per decade after 30 😬

This is a natural process that effects all of us but …..

There are many things we can do to slow this process down 🤗

1️⃣ Lift weights or do body weight resistance exercises like squats and press ups 🏋️‍♀️

2️⃣ Incase protein intake from foods like chicken, fish , eggs and nuts 🌰 🍗 🥚

Whey protein supplements can help if you struggle to get it from foods

3️⃣ Be as active as possible

Even walking can help 🚶‍♀️ 🚶‍♂️

Inactivity results on muscle loss

Basically

Use it lose it 👎

4️⃣ - Reduce stress 😤

When over stressed we can release certain hormones in the body resulting in muscle loss

5️⃣ - Get quality sleep 💤

Sleep helps our muscles recover and grow . Poor sleep can result in muscle loss

Hope this helps all

Weekly wisdom motivation 💪