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T-minus one week people! Still stuck for ideas?? Why not give the gift of fitness and check out the range of ABC fit ebooks and online personal training packages for a fitness related Christmas gift!

Head to www.abcfit.co.uk/shop or email info@abcfit.co.uk for any queries. Or for more fitness related gifts your family and friends will love, click link in my bio to read my latest article on the top Christmas gifts this year...🎅🏼🎄🎁
T-minus one week people! Still stuck for ideas?? Why not give the gift of fitness and check out the range of ABC fit ebooks and online personal training packages for a fitness related Christmas gift! Head to www.abcfit.co.uk/shop or email info@abcfit.co.uk for any queries. Or for more fitness related gifts your family and friends will love, click link in my bio to read my latest article on the top Christmas gifts this year...🎅🏼🎄🎁
So B O O M 💣 basically

New Bench PB of 62.5kg🙂

I structure my training program around my menstrual cycle and look to go for my PBs after menses.  My strength is always at its best then and so I ride the wave so to speak! 
Bench day today went like this 
A1.  Bench press
Wave 1:
Set 1: 3 reps @ 57.5kg
Set 2: 2 reps @ 60kg
Set 3: 1 rep @ 62kg
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Wave 2
Set 1:  3 reps @ 58.5kg
Set 2:  2 reps @ 61kg
Set 3:  1 rep. @ 62.5kg (PB)

The only great thing about menses is when it’s finished and you hit a PB!  Mic drop 🎤👊🏼
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#benchday #wodoftheday #strongereveryday #surreypersonaltrainer #strengthtraining #strong #progress #goals #determination #womensfitnessuk #womenshealth #surreyfitness #ukgym #ukfitness #workoutmotivation #boom
So B O O M 💣 basically New Bench PB of 62.5kg🙂 I structure my training program around my menstrual cycle and look to go for my PBs after menses. My strength is always at its best then and so I ride the wave so to speak! Bench day today went like this A1. Bench press Wave 1: Set 1: 3 reps @ 57.5kg Set 2: 2 reps @ 60kg Set 3: 1 rep @ 62kg - Wave 2 Set 1: 3 reps @ 58.5kg Set 2: 2 reps @ 61kg Set 3: 1 rep. @ 62.5kg (PB) The only great thing about menses is when it’s finished and you hit a PB! Mic drop 🎤👊🏼 . . . . . . #benchday  #wodoftheday  #strongereveryday  #surreypersonaltrainer  #strengthtraining  #strong  #progress  #goals  #determination  #womensfitnessuk  #womenshealth  #surreyfitness  #ukgym  #ukfitness  #workoutmotivation  #boom 
🧠MONDAY MOTIVATION 💭
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“Don’t watch the clock... do what it does. Keep Going.” ⏰
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The path to good health may be a long one; your last interval may seem to last forever; training for a completion may seem relentless... but 
if you learn to enjoy the process the results will follow.
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#mondaymotivation #fitquote #fitnesssmotivation #fitspo #getfit #goalsetting #youcandoit #fitnessgoals #trainhard #noexcuses #propt #personaltrainer #surrey #surreyfitness #fitfam #fitlife #gymlife #gymtime
🧠MONDAY MOTIVATION 💭 . “Don’t watch the clock... do what it does. Keep Going.” ⏰ . The path to good health may be a long one; your last interval may seem to last forever; training for a completion may seem relentless... but if you learn to enjoy the process the results will follow. . . . #mondaymotivation  #fitquote  #fitnesssmotivation  #fitspo  #getfit  #goalsetting  #youcandoit  #fitnessgoals  #trainhard  #noexcuses  #propt  #personaltrainer  #surrey  #surreyfitness  #fitfam  #fitlife  #gymlife  #gymtime 
Gorgeous @mimi.naii & her recent achievements in the studio! Such a pleasure to teach and always looks so elegant! Well done Naomi! 💜💪🏾 #aerobounce
Gorgeous @mimi.naii & her recent achievements in the studio! Such a pleasure to teach and always looks so elegant! Well done Naomi! 💜💪🏾 #aerobounce 
Moving differently gets results. The windmill is such a basic movement that doesn’t get enough love.
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With this movement you’ll move into the transverse plane, work your shoulder and stabilizer muscles, engage the core, glutes, and hamstrings.
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You’ll feel a good stretch and get some good work in with this one.
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Some tips throughout:
🤜Lock out the arm holding the kettlebell and create a pillar above the shoulder.
🤜Keep the shoulders packed down.
🤜Load the rear hip, engage the core, and touch the floor.
🤜Keep your eye on the kettlebell. You know where the floor is. It can’t hurt you, but the kettlebell can.
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#builtbodiescanada #motivation #dedication #accountability #inspiration #yvrfitness #vancouverfitness #stevenashmorgancrossing #personaltrainer #fitnesscoaching #strengthandconditioning #pushpullgrind #yycfitness #604healthandfitness #vancouverfit #fitguy #fitguys #surreyfitness #stevenashfitnessworld #progressnotperfection #pushpullgrind #yvrfitness
Moving differently gets results. The windmill is such a basic movement that doesn’t get enough love. . . With this movement you’ll move into the transverse plane, work your shoulder and stabilizer muscles, engage the core, glutes, and hamstrings. . . You’ll feel a good stretch and get some good work in with this one. . . Some tips throughout: 🤜Lock out the arm holding the kettlebell and create a pillar above the shoulder. 🤜Keep the shoulders packed down. 🤜Load the rear hip, engage the core, and touch the floor. 🤜Keep your eye on the kettlebell. You know where the floor is. It can’t hurt you, but the kettlebell can. . . #builtbodiescanada  #motivation  #dedication  #accountability  #inspiration  #yvrfitness  #vancouverfitness  #stevenashmorgancrossing  #personaltrainer  #fitnesscoaching  #strengthandconditioning  #pushpullgrind  #yycfitness  #604healthandfitness  #vancouverfit  #fitguy  #fitguys  #surreyfitness  #stevenashfitnessworld  #progressnotperfection  #pushpullgrind  #yvrfitness 
HEAD START 🐶🐾🐯🐾👩🏾‍🍳🥊running in to the new week  seriously 😐 quick one shot smoothie / watermelon 🍉 oranges 🍊 apples 🍏 cucumber 🥒 pea protein frozen berries ..... BANG WE ARE OFF  NO STOPPING THE TIGER 🐯 #mondayrunning #runningwild #runningdogs #happymondays #veganmondays #bigsmoothie #smoothieporn #mastiffsofinstagram #privatechef #privatechefs #surreyfitnessexperts #surreyfitness #veggieporn #tropicalfruitsmoothie #mondaytherapy #mentalhealthawarness #obesity #balancedlifestyle #tellmewhyidontlikemondays #mondayfitnessmotivation #thegymguildford #stepaheadoftherest
HEAD START 🐶🐾🐯🐾👩🏾‍🍳🥊running in to the new week seriously 😐 quick one shot smoothie / watermelon 🍉 oranges 🍊 apples 🍏 cucumber 🥒 pea protein frozen berries ..... BANG WE ARE OFF NO STOPPING THE TIGER 🐯 #mondayrunning  #runningwild  #runningdogs  #happymondays  #veganmondays  #bigsmoothie  #smoothieporn  #mastiffsofinstagram  #privatechef  #privatechefs  #surreyfitnessexperts  #surreyfitness  #veggieporn  #tropicalfruitsmoothie  #mondaytherapy  #mentalhealthawarness  #obesity  #balancedlifestyle  #tellmewhyidontlikemondays  #mondayfitnessmotivation  #thegymguildford  #stepaheadoftherest 
🎶🎶🎶🎶🎶🎶🎶🎶
we all like figgy pudding, 
we all like figgy pudding 🎶🎶🎶🎶🎶🎶🎶🎶
ahem... we do?... nobody at #teamhumble has even tried one! have you?!
🎶🎶🎶🎶🎶🎶🎶🎶 we all like figgy pudding, we all like figgy pudding 🎶🎶🎶🎶🎶🎶🎶🎶 ahem... we do?... nobody at #teamhumble  has even tried one! have you?!
H.A.P.P.Y M.O.N.D.A.Y 🥰
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Starting my week smashing a workout first thing in the morning sets me up for the day and actually also the entire week! Here’s mine from today, try it in your gym session this week! 💪🏼 -
TREADMILL 
Warm up - 5 min fast walk
15 min jog (7-7.5)
5 min steep uphill fast walk (incline 10)

Circuit 1 (repeat x3)
X20 core bag double squats (Squat down, half way up, pulse down, stand and squeeze glutes) *add a resistant band*
X20 crabs (Plank position pull knee toward outside elbow)
X20 dumbell 8kg rows each side

Circuit 2 (repeat x3)
X20 squat jumps with TRX 
X10 press ups on dumbells
X20 crunches holding dumbells 
Circuit 3 (repeat x3) 
TRX pikes x10
TRX Mountain climbers x20
TRX Scissors in plank x10

Circuit 4 (repeat x3)
Hip thrusts with 15kg core bag x20 
Burpees x10
Resistance band crab walks side to side x20
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Aprox calorie burn between 400 and 600! Refuel your body with healthy fats, complex carbs and plenty of protein! Nom! -
Wearing @legacy__sportswear tshirt and my really ancient 10 year old @nikewomen leggings! Can’t believe they are still alive! Haha!
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#thisgirlcan #guildford #fitfam #fitgirls #thejunglebody #instadaily #godalming #instafit #surreypersonaltrainer #godalmingfitness #cardio #boxing #squats #toning #sculpting #surrey #summerbody #surreyfitness #personaltrainer #personaltraining #personaltrainingsurrey #fitmum #gymmotivation #happyhealthyfit #squats # #bootyworkout #cardio #toning #instafollow #womenshealth
H.A.P.P.Y M.O.N.D.A.Y 🥰 - Starting my week smashing a workout first thing in the morning sets me up for the day and actually also the entire week! Here’s mine from today, try it in your gym session this week! 💪🏼 - TREADMILL Warm up - 5 min fast walk 15 min jog (7-7.5) 5 min steep uphill fast walk (incline 10) Circuit 1 (repeat x3) X20 core bag double squats (Squat down, half way up, pulse down, stand and squeeze glutes) *add a resistant band* X20 crabs (Plank position pull knee toward outside elbow) X20 dumbell 8kg rows each side Circuit 2 (repeat x3) X20 squat jumps with TRX X10 press ups on dumbells X20 crunches holding dumbells Circuit 3 (repeat x3) TRX pikes x10 TRX Mountain climbers x20 TRX Scissors in plank x10 Circuit 4 (repeat x3) Hip thrusts with 15kg core bag x20 Burpees x10 Resistance band crab walks side to side x20 - Aprox calorie burn between 400 and 600! Refuel your body with healthy fats, complex carbs and plenty of protein! Nom! - Wearing @legacy__sportswear tshirt and my really ancient 10 year old @nikewomen leggings! Can’t believe they are still alive! Haha! : : : : : : #thisgirlcan  #guildford  #fitfam  #fitgirls  #thejunglebody  #instadaily  #godalming  #instafit  #surreypersonaltrainer  #godalmingfitness  #cardio  #boxing  #squats  #toning  #sculpting  #surrey  #summerbody  #surreyfitness  #personaltrainer  #personaltraining  #personaltrainingsurrey  #fitmum  #gymmotivation  #happyhealthyfit  #squats  # #bootyworkout  #cardio  #toning  #instafollow  #womenshealth 
BOX SQUATS 📦 .

Those of you who follow my posts know that I love a squat and it’s variations. Here is the box squat. This is very similar to a traditional back squat but performed to a box/bench and sitting on it for a brief moment before continuing the squat movement
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Why box squat❓

The brief pause/sit on the box removes the stretch reflex. This therefore requires greater muscle recruitment and force production to overcome the load from this position

This in turn will allow the lifter to work on sticking points in their lift (depending on box height) and it assists posterior chain and quadriceps muscle and power development 💪🏼 .

Ok great, how do I do it❓

1️⃣ approach the bar and load it on your shoulders as you would a traditional back squat
2️⃣ slowly lower yourself down to a box or bench whilst bracing your core and maintaining a slightly arched back and assume a seated position
3️⃣ whilst maintaining a braced core, squeeze your quads and glutes to power yourself out of the seated position back to standing
4️⃣ pause for a second and repeat for 3 sets of 5 reps 💥 .

130kg x 5 reps in video

Give this a go and let me know you get on 👍🏼
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If you’re interested in local personal training then please like, follow and DM for more information and to keep up to date with what @awpt.fit is doing in the near future...
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#personaltrainer #personaltraining #awptfit #warlingham #squats #legday #lowerbody #boxsquats #legdayworkout #focus #strength #squatssquatssquats #powertraining #quads #posteriorchain #privategym #strengthandconditioning #training #strengthtraining #fitness #gymfit #gymmotivation #ukfitfam #surreyfitness #kentfitness #caterham #whyteleafe #sanderstead #southcroydon #TeamProgress @warlinghamrfc
BOX SQUATS 📦 . Those of you who follow my posts know that I love a squat and it’s variations. Here is the box squat. This is very similar to a traditional back squat but performed to a box/bench and sitting on it for a brief moment before continuing the squat movement ———————————————————————— Why box squat❓ The brief pause/sit on the box removes the stretch reflex. This therefore requires greater muscle recruitment and force production to overcome the load from this position This in turn will allow the lifter to work on sticking points in their lift (depending on box height) and it assists posterior chain and quadriceps muscle and power development 💪🏼 . Ok great, how do I do it❓ 1️⃣ approach the bar and load it on your shoulders as you would a traditional back squat 2️⃣ slowly lower yourself down to a box or bench whilst bracing your core and maintaining a slightly arched back and assume a seated position 3️⃣ whilst maintaining a braced core, squeeze your quads and glutes to power yourself out of the seated position back to standing 4️⃣ pause for a second and repeat for 3 sets of 5 reps 💥 . 130kg x 5 reps in video Give this a go and let me know you get on 👍🏼 ————————————————————————- If you’re interested in local personal training then please like, follow and DM for more information and to keep up to date with what @awpt.fit is doing in the near future... ————————————————————————- #personaltrainer  #personaltraining  #awptfit  #warlingham  #squats  #legday  #lowerbody  #boxsquats  #legdayworkout  #focus  #strength  #squatssquatssquats  #powertraining  #quads  #posteriorchain  #privategym  #strengthandconditioning  #training  #strengthtraining  #fitness  #gymfit  #gymmotivation  #ukfitfam  #surreyfitness  #kentfitness  #caterham  #whyteleafe  #sanderstead  #southcroydon  #TeamProgress  @warlinghamrfc
🔻LIMITED AVAILABILITY!🔻
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We have only a few spaces available on our January Personal Training Blitz-FiT sessions!
If you have not booked onto any January sessions, now is your chance!
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To get more info/to book onto our January Blitz-FiT sessions contact us at 💥info.gmfit@gmail.com💥
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What are PT Blitz-FiT Sessions??
Our very popular Blitz-FiT sessions are great for people who want to get fit fast!
Blitz-FiT sessions are small group Personal Training sessions for groups of 4 people and is a very affordable form of personal training only costing £15.00 a session!
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#gmfit #lovefarnham #farnham #farnhamfitness #farnhamtraining #farnhamsurrey #surrey #surreyfitness #personaltraining #farnhamlife #surreylife #surreyhills #godalming #haslemere #guildford #aldershot #alton #fitness #instafit #motivation #gym #basingstoke #farnhamrunners #abs #fitnessmotivation #weydonschool #mondaymotivation #motivation #training #instagood
🔻LIMITED AVAILABILITY!🔻 _ We have only a few spaces available on our January Personal Training Blitz-FiT sessions! If you have not booked onto any January sessions, now is your chance! _ To get more info/to book onto our January Blitz-FiT sessions contact us at 💥info.gmfit@gmail.com💥 _ What are PT Blitz-FiT Sessions?? Our very popular Blitz-FiT sessions are great for people who want to get fit fast! Blitz-FiT sessions are small group Personal Training sessions for groups of 4 people and is a very affordable form of personal training only costing £15.00 a session! . . . . . . . . . . #gmfit  #lovefarnham  #farnham  #farnhamfitness  #farnhamtraining  #farnhamsurrey  #surrey  #surreyfitness  #personaltraining  #farnhamlife  #surreylife  #surreyhills  #godalming  #haslemere  #guildford  #aldershot  #alton  #fitness  #instafit  #motivation  #gym  #basingstoke  #farnhamrunners  #abs  #fitnessmotivation  #weydonschool  #mondaymotivation  #motivation  #training  #instagood 
I will be freeing up a few afternoon and evenings a week for sports massage with selected clients.

If you’re interested ping me a message and we can go from there!
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#sportsmassage #massagetherapy #stretching #mobility #rehab #guildfordfitness #surreyfitness #personaltrainer
My office for the morning 👩🏽‍💻
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Working on the finishing touches to my Pelvic Floor and Core Program which will be available in the new year 💓
My office for the morning 👩🏽‍💻 * * * Working on the finishing touches to my Pelvic Floor and Core Program which will be available in the new year 💓
HOLIDAY GIVEAWAY
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@mintclubathletics & @champion hoodie collab up for grabs! Cozy up this holiday season with your fresh new Mint hoodie. Wrap up post sweat and brave those cool winter afternoons in style. We highly recommend pairing your new hoodie with a warm Holiday drink from @islandscafe or with tacos from @tacofinovan. You won’t regret it!
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To enter:
1. Friend both @mintclubathletics & @mintwellclub
2. Tag as many friends as you can below. The more you tag, the more entires you get. (Tag one friend per comment)
3. Like this post
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Contest is open until December 23rd noon. Winner will be announced Christmas Day! Contest open to BC residence. 
Per Instagram rules, this is in no way sponsored, administered, or associated with Instagram, Inc. By entering, entrants confirm they are 13+ years of age, release Instagram of responsibility, and agree to Instagram's term of use.
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#clubmint #athlete #femaleathlete #southsurreybc #whiterockbc #langleyfitness #surreyfitness #youthathletes #yvr #yvrfitness #thesweatlifeyvr #athletictraining #southsurreytrainer #vancouver #vancouverbc #vancity #surreypersonaltrainer #vancouverpersonaltrainer #langleypersonaltrainer #whiterockpersonaltrainer #fitness #contest
HOLIDAY GIVEAWAY 〰️ @mintclubathletics & @champion hoodie collab up for grabs! Cozy up this holiday season with your fresh new Mint hoodie. Wrap up post sweat and brave those cool winter afternoons in style. We highly recommend pairing your new hoodie with a warm Holiday drink from @islandscafe or with tacos from @tacofinovan. You won’t regret it! 〰️ To enter: 1. Friend both @mintclubathletics & @mintwellclub 2. Tag as many friends as you can below. The more you tag, the more entires you get. (Tag one friend per comment) 3. Like this post 〰️ Contest is open until December 23rd noon. Winner will be announced Christmas Day! Contest open to BC residence. Per Instagram rules, this is in no way sponsored, administered, or associated with Instagram, Inc. By entering, entrants confirm they are 13+ years of age, release Instagram of responsibility, and agree to Instagram's term of use. . . . #clubmint  #athlete  #femaleathlete  #southsurreybc  #whiterockbc  #langleyfitness  #surreyfitness  #youthathletes  #yvr  #yvrfitness  #thesweatlifeyvr  #athletictraining  #southsurreytrainer  #vancouver  #vancouverbc  #vancity  #surreypersonaltrainer  #vancouverpersonaltrainer  #langleypersonaltrainer  #whiterockpersonaltrainer  #fitness  #contest 
Create your own custom, balanced chest workout. Simply select an exercise for each exercise category and perform for the desired sets/reps. Rest 60-90 secs between sets.

EXERCISE 1 - 4 x 6-8
Incline barbell press
Incline dumbbell press
Decline press up

EXERCISE 2 - 3 x 10-12
Flat barbell press
Flat dumbbell press
Machine press
Press up

EXERCISE 3 - 3 x 12-15
Flat cable fly
Standing cable fly
Flat dumbbell fly

EXERCISE 4 - 2 x FAIL
V-bar dips
Decline barbell press 
Decline dumbbell press
Decline cable fly
Decline dumbbell fly
Incline press up
Create your own custom, balanced chest workout. Simply select an exercise for each exercise category and perform for the desired sets/reps. Rest 60-90 secs between sets. EXERCISE 1 - 4 x 6-8 Incline barbell press Incline dumbbell press Decline press up EXERCISE 2 - 3 x 10-12 Flat barbell press Flat dumbbell press Machine press Press up EXERCISE 3 - 3 x 12-15 Flat cable fly Standing cable fly Flat dumbbell fly EXERCISE 4 - 2 x FAIL V-bar dips Decline barbell press Decline dumbbell press Decline cable fly Decline dumbbell fly Incline press up
@jessvc7 started coming to our club a little over a year ago to work with personal trainer, @e_canas. Edwin taught her how to design and follow a proper weight-training program, and the two of them spent a lot of time focused on combat-training, developing her striking, footwork, and endurance. Jessica developed a passion for fitness about two years ago and loves to try to different types of workouts to challenge herself and push her body to new heights. When she's not at the gym, you can either catch her working as a legal assistant or hanging out with her australian shepherd 🐕
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🎥 @thebrandondavid
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#surreybc #surrey #vancouver #yvr #vancouverisawesome #vancity #vnft #vanfitfam #chilliwack #vanfit #yvrfitness #vancouverfitness #vancityhype #britishcolumbia #vancouverbc #stevenashfitnessworld #vancitylife #vancitynow #604now #newwest #surreyfitness #whiterock #fitnessvideo #gymvideo #fitnessgirl #604 #langleybc #fitness #vancitybuzz #fitgirl
@jessvc7 started coming to our club a little over a year ago to work with personal trainer, @e_canas. Edwin taught her how to design and follow a proper weight-training program, and the two of them spent a lot of time focused on combat-training, developing her striking, footwork, and endurance. Jessica developed a passion for fitness about two years ago and loves to try to different types of workouts to challenge herself and push her body to new heights. When she's not at the gym, you can either catch her working as a legal assistant or hanging out with her australian shepherd 🐕 . 🎥 @thebrandondavid . . . . . . . . . . . . . . . . . . . . . . #surreybc  #surrey  #vancouver  #yvr  #vancouverisawesome  #vancity  #vnft  #vanfitfam  #chilliwack  #vanfit  #yvrfitness  #vancouverfitness  #vancityhype  #britishcolumbia  #vancouverbc  #stevenashfitnessworld  #vancitylife  #vancitynow  #604now  #newwest  #surreyfitness  #whiterock  #fitnessvideo  #gymvideo  #fitnessgirl  #604  #langleybc  #fitness  #vancitybuzz  #fitgirl 
Hardwork always payofc
Guest of honour
#fitnessaddict #fitness #honour #respect #bodybuilding #power #vancouver#surreyfitness @reflexwhalley @krisztinalife @raj_duhan_spartan @immenseconstruction
Keeping motivated. Sunday Back training. Supplements from @maxximussurrey  video credit @albertjan28 #goldenaesthetics #gym #gymmotivation #training #vancouverfitness #backworkout #gymlifestyle #surreyfitness #strong #exercise #strength #strengthtraining #muscle #trainingday #gymlife #vanfit #gains
foundation
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This is our foundation. Consciously driven female athletes improving their sport performance off the court, field, or ice. Female athletes who put in the work to be exceptional athletes & people. An integrated sport performance program.
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2019 is your year to crush those athletic goals. Whether you’re new to sports, or are on the fast track to your varsity dreams, we have a program for you. These intensive small group strength and conditioning classes will take your athletic body, mind & soul to a new level. An athlete like you knows the importance of prioritizing strength and conditioning.
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P.S. we’ve partnered with some pretty sweet community partners to bring you some super rad deals including @islandscafe
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Take part in 12 weeks of athletic development, sport specific strength and conditioning classes, and interactive workshops including nutrition, mental wellness, kickboxing, yoga, and dance. This is not your ordinary exercise program, ‘cause you ain’t no ordinary athlete. We have classes available for all skill levels.
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Registration is open until December 28th. We are filling up fast! Don’t miss your opportunity to be apart of this super rad community.
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#southsurrey #southsurreybc #whiterock #whiterockbc #langleyfitness #surreyfitness #yvr #yvrfitness #thesweatlifeyvr #southsurreytrainer #vancouver #vancouverbc #vancity #surreypersonaltrainer #vancouverpersonaltrainer #langleypersonaltrainer #whiterockpersonaltrainer #athlete #personaltrainer #fitness #nutrition #yoga
📸: @kezianathe
foundation 〰️ This is our foundation. Consciously driven female athletes improving their sport performance off the court, field, or ice. Female athletes who put in the work to be exceptional athletes & people. An integrated sport performance program. 〰️ 2019 is your year to crush those athletic goals. Whether you’re new to sports, or are on the fast track to your varsity dreams, we have a program for you. These intensive small group strength and conditioning classes will take your athletic body, mind & soul to a new level. An athlete like you knows the importance of prioritizing strength and conditioning. 〰️ P.S. we’ve partnered with some pretty sweet community partners to bring you some super rad deals including @islandscafe 〰️ Take part in 12 weeks of athletic development, sport specific strength and conditioning classes, and interactive workshops including nutrition, mental wellness, kickboxing, yoga, and dance. This is not your ordinary exercise program, ‘cause you ain’t no ordinary athlete. We have classes available for all skill levels. 〰️ Registration is open until December 28th. We are filling up fast! Don’t miss your opportunity to be apart of this super rad community. . . . #southsurrey  #southsurreybc  #whiterock  #whiterockbc  #langleyfitness  #surreyfitness  #yvr  #yvrfitness  #thesweatlifeyvr  #southsurreytrainer  #vancouver  #vancouverbc  #vancity  #surreypersonaltrainer  #vancouverpersonaltrainer  #langleypersonaltrainer  #whiterockpersonaltrainer  #athlete  #personaltrainer  #fitness  #nutrition  #yoga  📸: @kezianathe
Welcome to @mintwellclub
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Let me take a minute to introduce what Mint Well is all about. A program passionately created for driven career women & moms in the #southsurrey & #whiterock area. This locally based 12 week program is based around the layers that make up all women. A program for the mind, body & soul. A program as unique as you are. Expect 12 weeks of intentional strength and conditioning sessions, nutritional guidance, mental wellness support, connective yoga, HIIT kickboxing & our newest addition, dance. Every part of your health and wellness, catered to, under one roof, alongside a supportive group of like minded women. We offer a flexible class schedule, & a centrally located studio along side a ton of membership perks. Whether you’re a seasoned fitness pro or are new to fitness, we have a spot for you.
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We have 6 spots left for our @mintwellclub program this January. Email hello@mintclubathletics.com or DM for more information. See you in January!
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#clubmint #southsurrey #southsurreybc #whiterock #whiterockbc #langleyfitness #surreyfitness #yvr #yvrfitness #thesweatlifeyvr #southsurreytrainer #vancouver #vancouverbc #vancity #surreypersonaltrainer #vancouverpersonaltrainer #langleypersonaltrainer #whiterockpersonaltrainer #kinesiology #personaltrainer #fitnessmotivation #nutrition #yoga
Welcome to @mintwellclub 〰️ Let me take a minute to introduce what Mint Well is all about. A program passionately created for driven career women & moms in the #southsurrey  & #whiterock  area. This locally based 12 week program is based around the layers that make up all women. A program for the mind, body & soul. A program as unique as you are. Expect 12 weeks of intentional strength and conditioning sessions, nutritional guidance, mental wellness support, connective yoga, HIIT kickboxing & our newest addition, dance. Every part of your health and wellness, catered to, under one roof, alongside a supportive group of like minded women. We offer a flexible class schedule, & a centrally located studio along side a ton of membership perks. Whether you’re a seasoned fitness pro or are new to fitness, we have a spot for you. 〰️ We have 6 spots left for our @mintwellclub program this January. Email hello@mintclubathletics.com or DM for more information. See you in January! . . . #clubmint  #southsurrey  #southsurreybc  #whiterock  #whiterockbc  #langleyfitness  #surreyfitness  #yvr  #yvrfitness  #thesweatlifeyvr  #southsurreytrainer  #vancouver  #vancouverbc  #vancity  #surreypersonaltrainer  #vancouverpersonaltrainer  #langleypersonaltrainer  #whiterockpersonaltrainer  #kinesiology  #personaltrainer  #fitnessmotivation  #nutrition  #yoga 
#supersetsunday 
30 mins to spare before client sessions so enjoyed this superset.

12 sets
A1.  BB thruster (40kg), 3 reps, 20s rest
A2.  Wide grip Deadlift (90kg) 3 reps, 20s rest -
90s rest between series -
6 sets
B1. BB thruster, 6 reps (35kg), 10sec rest
B2. Semi wide grip Deadlift (80kg), 6 reps, 10s rest .
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#wodoftheday #strongereveryday #resistancetraining #surreypersonaltrainer #fit #wod #surreyfitness #workoutideas #hyperstrophy #muscles #strongwoman #goals #gymlife #gymmotivation #sundayworkout #gymuk #londongym #londonfitness
#supersetsunday  30 mins to spare before client sessions so enjoyed this superset. 12 sets A1. BB thruster (40kg), 3 reps, 20s rest A2. Wide grip Deadlift (90kg) 3 reps, 20s rest - 90s rest between series - 6 sets B1. BB thruster, 6 reps (35kg), 10sec rest B2. Semi wide grip Deadlift (80kg), 6 reps, 10s rest . . . . . . #wodoftheday  #strongereveryday  #resistancetraining  #surreypersonaltrainer  #fit  #wod  #surreyfitness  #workoutideas  #hyperstrophy  #muscles  #strongwoman  #goals  #gymlife  #gymmotivation  #sundayworkout  #gymuk  #londongym  #londonfitness 
Using the winter as an excuse not to run? Not here at CF2012, we have our frequently used self powered treadmills (soon to be added to) so our athletes can stay on top of their running conditioning year round. Who enjoyed the run intervals on Saturday? 🏃‍♀️ 🏃‍♂️
Using the winter as an excuse not to run? Not here at CF2012, we have our frequently used self powered treadmills (soon to be added to) so our athletes can stay on top of their running conditioning year round. Who enjoyed the run intervals on Saturday? 🏃‍♀️ 🏃‍♂️
Monday Motivation: merely expecting a day to be stressful is enough to make you less productive! Greater stress anticipation is associated with poorer working memory later in the day. So ... think positive and get stuff done! 
#360fitsurrey #surreyfitness #surreyfitnessexperts #monday #motivation #mondaymotivation #positive #positivethinking  #positivemindset #stressless #changeyourmindset #positivenergy #glasshalffull #itsnearlychristmas #mondaymood #getstuffdone #letsdothis
Monday Motivation: merely expecting a day to be stressful is enough to make you less productive! Greater stress anticipation is associated with poorer working memory later in the day. So ... think positive and get stuff done! #360fitsurrey  #surreyfitness  #surreyfitnessexperts  #monday  #motivation  #mondaymotivation  #positive  #positivethinking  #positivemindset  #stressless  #changeyourmindset  #positivenergy  #glasshalffull  #itsnearlychristmas  #mondaymood  #getstuffdone  #letsdothis 
Strength Training and Boxing combined into one super sweet 45 min workout. 
LVFiT combines the best of both worlds. No experience necessary.
#boxlifthiit
Strength Training and Boxing combined into one super sweet 45 min workout. LVFiT combines the best of both worlds. No experience necessary. #boxlifthiit 
Axe throwing! Because what else is there to do on a Sunday evening? 🤷🏻‍♂️
Axe throwing! Because what else is there to do on a Sunday evening? 🤷🏻‍♂️
New “SATURDAY MORNING WARRIOR” Bootcamp coming in January 2019!👊
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Saturday - 7-8am - Denbies House, Ranmore Common, Dorking!
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For more information, email info@fitnessbyjp.com
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Places are strictly limited!
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#hellodorking #dorking #dorkingfitness #surrey #surreyfitness #molevalleyfitness #surreyhills #bootcamp #beastmode #personaltrainer #fitness #instafit #fitandhealthyforlife
Meet The Nutcracker.  Packed with whole figs, almonds, pomegranate, honey, banana, spinach and chia, sunflower and flax seeds.  Topped off with probiotic greek yoghurt and a dash of raw coconut water.  Naturally high in protein and good fats. A muscle boosting breakfast 💪🏼 #healthybreakfast #smoothiebowls #weybridge #weybridgelife #surreyfitness #fitness #wellbeing #smoothie #smoothiebowl #protein #gains #highproteinbreakfast #highprotein
Meet The Nutcracker.  Packed with whole figs, almonds, pomegranate, honey, banana, spinach and chia, sunflower and flax seeds.  Topped off with probiotic greek yoghurt and a dash of raw coconut water.  Naturally high in protein and good fats. A muscle boosting breakfast 💪🏼 #healthybreakfast #smoothiebowls #weybridge #weybridgelife #surreyfitness #fitness #wellbeing #smoothie #smoothiebowl #protein #gains #highproteinbreakfast
Meet The Nutcracker.  Packed with whole figs, almonds, pomegranate, honey, banana, spinach and chia, sunflower and flax seeds.  Topped off with probiotic greek yoghurt and a dash of raw coconut water.  Naturally high in protein and good fats. A muscle boosting breakfast 💪🏼 #healthybreakfast #smoothiebowls #weybridge #weybridgelife #surreyfitness #fitness #wellbeing #smoothie #smoothiebowl #protein #gains #highproteinbreakfast
With just over a week until the big day...are you still looking for that perfect gift? 🎁🎄⠀
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Our festive 5 class bundles cost £65 and come complete with a gift of your choice from the options of a @yogamattershq mat, towel or vest top. To redeem this offer, just drop us an email on enquiries@hotyogaclub.co.uk⠀
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T&Cs apply ⠀
Classes must start by 14 Jan ⠀
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#yogisofinstagram #hotyogalub #surreyyoga #staines #stainesuponthames #surreyfitness #yogacommuntiy #yogaeverydamnday #hotyoga #loveyoga
With just over a week until the big day...are you still looking for that perfect gift? 🎁🎄⠀ ⠀ Our festive 5 class bundles cost £65 and come complete with a gift of your choice from the options of a @yogamattershq mat, towel or vest top. To redeem this offer, just drop us an email on enquiries@hotyogaclub.co.uk⠀ ⠀ T&Cs apply ⠀ Classes must start by 14 Jan ⠀ .⠀ .⠀ #yogisofinstagram  #hotyogalub  #surreyyoga  #staines  #stainesuponthames  #surreyfitness  #yogacommuntiy  #yogaeverydamnday  #hotyoga  #loveyoga 
Hi guys 😃👋🏽 Having recently had my second baby boy I know first hand how difficult it can be to make the time and to find the energy to keep fit and healthy during pregnancy and whilst running after our little ones 💙💗 I provide flexible training programs and nutrition plans individually tailored to you, that can be completed in the comfort of your own home!
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I am a fully qualified Personal Trainer with over 10 years of experience in the industry and hold a degree in Sport & Exercise Science from Loughborough University. 
Check out my website (link in bio) and contact me for more details 🤗🌸💪🏽
Hi guys 😃👋🏽 Having recently had my second baby boy I know first hand how difficult it can be to make the time and to find the energy to keep fit and healthy during pregnancy and whilst running after our little ones 💙💗 I provide flexible training programs and nutrition plans individually tailored to you, that can be completed in the comfort of your own home! * * * I am a fully qualified Personal Trainer with over 10 years of experience in the industry and hold a degree in Sport & Exercise Science from Loughborough University. Check out my website (link in bio) and contact me for more details 🤗🌸💪🏽
We have our own take on spin classes... no pedalling required
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We’re open over the Christmas holidays! Head to our website (link in bio) to check out our class times and get yourself booked in! Don’t forget you can drop in to any of our weekly classes without having to commit to a whole course
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If you’d love to have a go but can’t make any of our class times then get in touch about some private tuition... we can accommodate up to three people per private so you can share the fun and try it out with friends!
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ #likeaboss #aerialacrobatics #aerialsilks #getsurrey #surrey #woking #yoga #pilates #calisthenicsgirls #bodyweighttraining #strongnotskinny #strongladies #getfit #ladiesthatlift #aerialhooptricks #bendingnotbreaking #fitgirlsinspire #girlswithabs #spinclass #bodyweightworkout #corestrength #instafit #instafitness #instasport #spinning #calisthenics #gymnastics #circusinternational #CirqueScape #surreyfitness
We have our own take on spin classes... no pedalling required ~~~ We’re open over the Christmas holidays! Head to our website (link in bio) to check out our class times and get yourself booked in! Don’t forget you can drop in to any of our weekly classes without having to commit to a whole course ~~~ If you’d love to have a go but can’t make any of our class times then get in touch about some private tuition... we can accommodate up to three people per private so you can share the fun and try it out with friends! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ #likeaboss  #aerialacrobatics  #aerialsilks  #getsurrey  #surrey  #woking  #yoga  #pilates  #calisthenicsgirls  #bodyweighttraining  #strongnotskinny  #strongladies  #getfit  #ladiesthatlift  #aerialhooptricks  #bendingnotbreaking  #fitgirlsinspire  #girlswithabs  #spinclass  #bodyweightworkout  #corestrength  #instafit  #instafitness  #instasport  #spinning  #calisthenics  #gymnastics  #circusinternational  #CirqueScape  #surreyfitness 
Portion controlling counts! Even in December and even with foods deemed as “healthy” such as nuts and avocados etc. Seeing results in December is going to be very hard for the majority of you. What with all the Christmas food and social obligations. But by following this tip you can easily enjoy Christmas, whilst minimising the damage this time of year could have on your goals.

For fat loss you need a slight kcal deficit. You can eat as many avocados, fruits, nuts and salads etc. as you want, but if you’re not in a deficit you still won’t lose.

And remember energy balancing applies to both fat loss and muscle gain goals.

For muscle gain you need a slight kcal surplus. On the contrary you can eat as many eggs, chicken breasts and protein shakes as you like, but without that surplus you won’t gain.
Portion controlling counts! Even in December and even with foods deemed as “healthy” such as nuts and avocados etc. Seeing results in December is going to be very hard for the majority of you. What with all the Christmas food and social obligations. But by following this tip you can easily enjoy Christmas, whilst minimising the damage this time of year could have on your goals. For fat loss you need a slight kcal deficit. You can eat as many avocados, fruits, nuts and salads etc. as you want, but if you’re not in a deficit you still won’t lose. And remember energy balancing applies to both fat loss and muscle gain goals. For muscle gain you need a slight kcal surplus. On the contrary you can eat as many eggs, chicken breasts and protein shakes as you like, but without that surplus you won’t gain.
Get your Sunday flow on early this morning and set yourself up for a stretched out day and plenty of festivities...or some sofa surfing if that's more your thing today 🎄🎄⠀
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9:30 - 10:30: Hot Yoga ⠀
11:00 - 12:00: B Free Hot Yoga⠀
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#yogisofinstagram #hotyogalub #surreyyoga #staines #stainesuponthames #surreyfitness #yogacommuntiy #yogaeverydamnday #hotyoga #loveyoga
Nothing is out of your reach 💪🏻👊🏼
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Believe and you will achieve. We run classes for children and adults. You’re never too young or too old to reach your goal.
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#kidsclasses #surreykids #surreymums #parents #sussex #sussexmums #sussexfitness #surreyfitness #surreygym #tunbridgewellsmums #crawleykids #horley #surreyschool #sussexschool #kidschristmas #christmas #fitness #health #kidsclasses #adultfitness #fitnessmotivation #motivation #selfdefence #boxing #choikwangdo
Nothing is out of your reach 💪🏻👊🏼 • Believe and you will achieve. We run classes for children and adults. You’re never too young or too old to reach your goal. • • • • • #kidsclasses  #surreykids  #surreymums  #parents  #sussex  #sussexmums  #sussexfitness  #surreyfitness  #surreygym  #tunbridgewellsmums  #crawleykids  #horley  #surreyschool  #sussexschool  #kidschristmas  #christmas  #fitness  #health  #kidsclasses  #adultfitness  #fitnessmotivation  #motivation  #selfdefence  #boxing  #choikwangdo 
Think aerial classes are just for girls? Think again! Check this lot out 💪🏼
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We’re open over the Christmas holidays! Head to our website (link in bio) to check out our class times and get yourself booked in! Don’t forget you can drop in to any of our weekly classes without having to commit to a whole course
~~~
If you’d love to have a go but can’t make any of our class times then get in touch about some private tuition... we can accommodate up to three people per private so you can share the fun and try it out with friends!
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ #likeaboss #herecometheboys #trapeze #aerialhoop #getsurrey #surrey #woking #yoga #pilates #calisthenicsgirls #bodyweighttraining #aerialsilks #getfit #strongpeople #aerialhooptricks #bendingnotbreaking #fitness #allgenderswelcome #modelfitness #bodyweightworkout #corestrength #instafit #instafitness #instasport #aerialnation #calisthenics #gymnastics #circusinternational #CirqueScape #surreyfitness
Think aerial classes are just for girls? Think again! Check this lot out 💪🏼 ~~~ We’re open over the Christmas holidays! Head to our website (link in bio) to check out our class times and get yourself booked in! Don’t forget you can drop in to any of our weekly classes without having to commit to a whole course ~~~ If you’d love to have a go but can’t make any of our class times then get in touch about some private tuition... we can accommodate up to three people per private so you can share the fun and try it out with friends! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ #likeaboss  #herecometheboys  #trapeze  #aerialhoop  #getsurrey  #surrey  #woking  #yoga  #pilates  #calisthenicsgirls  #bodyweighttraining  #aerialsilks  #getfit  #strongpeople  #aerialhooptricks  #bendingnotbreaking  #fitness  #allgenderswelcome  #modelfitness  #bodyweightworkout  #corestrength  #instafit  #instafitness  #instasport  #aerialnation  #calisthenics  #gymnastics  #circusinternational  #CirqueScape  #surreyfitness 
🎄CHRISTMAS GIFT VOUCHER🎄
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Give the gift of health & fitness to someone this Christmas or why not treat yourself! 🤪
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❗️3 Personal Training sessions for £130❗️
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To purchase your Christmas Gift Voucher click the link in the bio above ☝🏼 @__gmfit__ 
T&Cs apply!
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#gmfit #christmas #giftvoucher #personaltraining #personaltrainer #grantmccarthyfit #farnham #surrey #farnhamsurrey #farnhamfitness #gym #surreyfitness #farnborough #camberley #basingstoke #alton #lovefarnham #weydonschool #aldershot #farnborough #merrychristmas #fitness #voucher #offer #guildford #hampshire
🎄CHRISTMAS GIFT VOUCHER🎄 _ Give the gift of health & fitness to someone this Christmas or why not treat yourself! 🤪 _ ❗️3 Personal Training sessions for £130❗️ _ To purchase your Christmas Gift Voucher click the link in the bio above ☝🏼 @__gmfit__ T&Cs apply! _ #gmfit  #christmas  #giftvoucher  #personaltraining  #personaltrainer  #grantmccarthyfit  #farnham  #surrey  #farnhamsurrey  #farnhamfitness  #gym  #surreyfitness  #farnborough  #camberley  #basingstoke  #alton  #lovefarnham  #weydonschool  #aldershot  #farnborough  #merrychristmas  #fitness  #voucher  #offer  #guildford  #hampshire 
Do you want to get fit and have fun? 💪🏻😄
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Well in the words of Alisa- this is the class for you! Sign up for one of our classes today. •
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#sussex #surrey #keepfit #surreyfitness #loseweight #havefun #sussexfitness #nogym #selfdefence #protectyourself #surreymums #surreyparents #sussexmums #horley #crawley #tunbridgewells #friends #boxing #gym #fitnessmotivation #tunbridgewellsfitness #bodygoals #motivation #diet #christmas #merrychristmas
Do you want to get fit and have fun? 💪🏻😄 • Well in the words of Alisa- this is the class for you! Sign up for one of our classes today. • • • • • #sussex  #surrey  #keepfit  #surreyfitness  #loseweight  #havefun  #sussexfitness  #nogym  #selfdefence  #protectyourself  #surreymums  #surreyparents  #sussexmums  #horley  #crawley  #tunbridgewells  #friends  #boxing  #gym  #fitnessmotivation  #tunbridgewellsfitness  #bodygoals  #motivation  #diet  #christmas  #merrychristmas 
Post 6 weeks of rest & rehab, leg days are finally getting a bit more exciting.
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Back squats creeping over 80kg again.
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Attempting some dodgy looking clean deadlifts at 95kg (I’m just making it up 🤷🏼‍♀️)
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And back to over 60kg split squats.
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#legday #weights #gym #strengthtraining #strengthandconditioning #shesqsuats #vikingstrong #surreysport #surreyfitness #personaltrainer
🏋🏼‍♂️SATURDAY SESSION: UPPER BODY WOD🏋️‍♀️
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Try out this WOD to really push the upper body with strength and endurance. It includes pushing and pulling actions so is a great conditioning workout on either back or chest day. Beginner regressions are show in brackets.
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5️⃣Pull Ups (or inverted rows/TRX rows) 
5️⃣Plyometric Push Ups (or resistance band assisted push up)
5️⃣DB Push Press 17.5kg / 12.5kg (10kg / 6kg)
2️⃣0️⃣0️⃣cal Row
5️⃣Rounds
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#WOD #crossfit #chestday #backday #workoutoftheday #conditioning #strengthandconditioning #pullups #pushups #pushpress #row #propersonaltraining #propt #bagshot #surreyfitness
🏋🏼‍♂️SATURDAY SESSION: UPPER BODY WOD🏋️‍♀️ . Try out this WOD to really push the upper body with strength and endurance. It includes pushing and pulling actions so is a great conditioning workout on either back or chest day. Beginner regressions are show in brackets. . 5️⃣Pull Ups (or inverted rows/TRX rows) 5️⃣Plyometric Push Ups (or resistance band assisted push up) 5️⃣DB Push Press 17.5kg / 12.5kg (10kg / 6kg) 2️⃣0️⃣0️⃣cal Row 5️⃣Rounds . #WOD  #crossfit  #chestday  #backday  #workoutoftheday  #conditioning  #strengthandconditioning  #pullups  #pushups  #pushpress  #row  #propersonaltraining  #propt  #bagshot  #surreyfitness 
Shout out to MINT Athletics and their new location! Registration is live! 
#partners #supportlocal #personaltrainer #whiterockpersonaltrainer
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@mintclubathletics IT STARTS HERE
pre-registration launch is today!
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For the consciously driven female athlete. An integrated sport performance program. 2019 is your year to crush those athletic goals. Whether you’re new to sports, or are on the fast track to your varsity dreams, we have a program for you. These intensive small group strength and conditioning classes will take your athletic body, mind & soul to a new level. An athlete like you knows the importance of prioritizing strength and conditioning.
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Oh, & ps. we’ve partnered with some pretty sweet community partners to bring you some super rad deals.
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Take part in 12 weeks of athletic development, sport specific strength and conditioning classes, and interactive workshops including nutrition, mental wellness, kickboxing, yoga, and dance. This is not your ordinary exercise program, ‘cause you ain’t no ordinary athlete. We have classes available for all skill levels.
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Registration is open until December 28th & can be done through our website. See you in January ladies!(*casual hair flip*)
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#southsurrey #southsurreybc #whiterock #whiterockbc #langleyfitness #surreyfitness #yvr #yvrfitness #thesweatlifeyvr #southsurreytrainer #vancouver #vancouverbc #vancity #surreypersonaltrainer #vancouverpersonaltrainer #langleypersonaltrainer #whiterockpersonaltrainer
Shout out to MINT Athletics and their new location! Registration is live! #partners  #supportlocal  #personaltrainer  #whiterockpersonaltrainer  • @mintclubathletics IT STARTS HERE pre-registration launch is today! 〰️ For the consciously driven female athlete. An integrated sport performance program. 2019 is your year to crush those athletic goals. Whether you’re new to sports, or are on the fast track to your varsity dreams, we have a program for you. These intensive small group strength and conditioning classes will take your athletic body, mind & soul to a new level. An athlete like you knows the importance of prioritizing strength and conditioning. 〰️ Oh, & ps. we’ve partnered with some pretty sweet community partners to bring you some super rad deals. 〰️ Take part in 12 weeks of athletic development, sport specific strength and conditioning classes, and interactive workshops including nutrition, mental wellness, kickboxing, yoga, and dance. This is not your ordinary exercise program, ‘cause you ain’t no ordinary athlete. We have classes available for all skill levels. 〰️ Registration is open until December 28th & can be done through our website. See you in January ladies!(*casual hair flip*) . . . . #southsurrey  #southsurreybc  #whiterock  #whiterockbc  #langleyfitness  #surreyfitness  #yvr  #yvrfitness  #thesweatlifeyvr  #southsurreytrainer  #vancouver  #vancouverbc  #vancity  #surreypersonaltrainer  #vancouverpersonaltrainer  #langleypersonaltrainer  #whiterockpersonaltrainer 
Christmas is coming🎄🤶
And these ladies ended our week in festive style!
Christmas is coming🎄🤶 And these ladies ended our week in festive style!
#legendary
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@serenawilliams wore a catsuit for her post baby return at the French Open only to have the French Tennis Association president ban the one-piece from competition. Thanks to Serena speaking out, the Women’s Tennis Association released a summary of rule changes for 2019 saying both compression shorts & leggings are now allowed. The new rules also grant protections to new mothers returning to sports. #serenawilliams you’re the real MVP.
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Content from @makerswomen .
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#clubmint #athlete #femaleathlete #southsurrey #southsurreybc #whiterock #whiterockbc #langleyfitness #surreyfitness #youthathletes #yvr #yvrfitness #thesweatlifeyvr #athletictraining #athlete #youthathletes #southsurreytrainer #vancouver #vancouverbc #vancity #surreypersonaltrainer #vancouverpersonaltrainer #langleypersonaltrainer #whiterockpersonaltrainer
#legendary  〰️ @serenawilliams wore a catsuit for her post baby return at the French Open only to have the French Tennis Association president ban the one-piece from competition. Thanks to Serena speaking out, the Women’s Tennis Association released a summary of rule changes for 2019 saying both compression shorts & leggings are now allowed. The new rules also grant protections to new mothers returning to sports. #serenawilliams  you’re the real MVP. . Content from @makerswomen . . #clubmint  #athlete  #femaleathlete  #southsurrey  #southsurreybc  #whiterock  #whiterockbc  #langleyfitness  #surreyfitness  #youthathletes  #yvr  #yvrfitness  #thesweatlifeyvr  #athletictraining  #athlete  #youthathletes  #southsurreytrainer  #vancouver  #vancouverbc  #vancity  #surreypersonaltrainer  #vancouverpersonaltrainer  #langleypersonaltrainer  #whiterockpersonaltrainer 
Forgot to post my finisher from yesterday’s arm workout! ✅Tricep plank, hold yourself stable as low to the ground as you can (x3) ✅Standard plank for a ‘break’ ✅Tricep plank (x3)

Take an actual break 😤 👉🏾video is sped up, my aim was approximately 10 sec per tricep plank, 20 sec standard plank. And yes, I get bored easily, so my plank-dance counts. 
#healthandwellness #physicalliteracy #mombod #loveyourbody #lifestyle #healthylifestyle #wellness #plank #core #coreexercises #abs #absworkout #triceps #workout #workoutmotivation #workforit #fitmama #personaltrainer #surreypersonaltrainer #surreyfitness #exercise #grind #friday #friyay #happyfriday
Forgot to post my finisher from yesterday’s arm workout! ✅Tricep plank, hold yourself stable as low to the ground as you can (x3) ✅Standard plank for a ‘break’ ✅Tricep plank (x3) Take an actual break 😤 👉🏾video is sped up, my aim was approximately 10 sec per tricep plank, 20 sec standard plank. And yes, I get bored easily, so my plank-dance counts. #healthandwellness  #physicalliteracy  #mombod  #loveyourbody  #lifestyle  #healthylifestyle  #wellness  #plank  #core  #coreexercises  #abs  #absworkout  #triceps  #workout  #workoutmotivation  #workforit  #fitmama  #personaltrainer  #surreypersonaltrainer  #surreyfitness  #exercise  #grind  #friday  #friyay  #happyfriday 
#fridaysession was da bomb💣

Needed today’s session and it didn’t disappoint with this finishing circuit after some deadlift work.
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A1.  Conventional Deadlift (85kg) 4 reps, 3110, 10s rest
A2.  Chin up, 4 reps, (BW) 3010 tempo, 10s rest
A3.  DB clean, squat and press (2x 15kg) 4 reps, XXXX, 10s rest

Repeat 10 rounds.  Not as easy as you think!
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#wodoftheday #surreypersonaltrainer #strengthandconditioning #workoutmotivation #exercise #circuit #wod #fitness #goals #fitnesslife #surreyfitness #womensfitnessuk #womenshealth #muscles #strength #strong
#fridaysession  was da bomb💣 Needed today’s session and it didn’t disappoint with this finishing circuit after some deadlift work. - A1. Conventional Deadlift (85kg) 4 reps, 3110, 10s rest A2. Chin up, 4 reps, (BW) 3010 tempo, 10s rest A3. DB clean, squat and press (2x 15kg) 4 reps, XXXX, 10s rest Repeat 10 rounds. Not as easy as you think! . . . . #wodoftheday  #surreypersonaltrainer  #strengthandconditioning  #workoutmotivation  #exercise  #circuit  #wod  #fitness  #goals  #fitnesslife  #surreyfitness  #womensfitnessuk  #womenshealth  #muscles  #strength  #strong 
12 days of treat mas with @annamalfitness ! .

Day 4 is brought to you by tire jumps with salted caramels from @purdyschocolatier thank you @bashbaby80 for bringing these in! .

Don't forget to have some fun this holiday season .

#agatsubc #annamalfitness #agatsufitness #flexibledieting #girlswithabs #12daysoftreatmas #treatmas #iamacpt #cloverdalefitness #surreyfitness #langleyfitness #partnerworkout #ironalleyvancouver
On the 3rd day of Fitmas my trainer gave to me...
3 minutes battleropes
2 flights of stairs
And a side plank on each side (from the cutest trainer we have)!! #coreconditoningcloverdale #cloverdalegym #surreygym #langleygym #cloverdale #surreypersonaltrainer #langleypersonaltrainer #cloverdalefitness #surreyfitness #langleyfitness #vancouverfitness #cardio #battleropes #beastmode #merryliftmas #merryliftmas #fitmas #liftmas
Rate your week!
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Our workout effort scale always gets a few giggles. We try to avoid Number 8 at all costs!
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We hope you had a great week and spend the weekend doing a bit of Number 1.
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#chillax
#thespotgodstone
#head2toeosteopathy
#thespotwellnesscentre
#personaltrainer
#personaltraining
#onetoonepersonaltraining
#privatetraining
#godstonePT
#surreyPT
#godstone
#oxted
#caterham
#redhill
#surreysmallbusiness
#personaltrainersurrey
#surreymums
#edenbridge
#surreyfitness
#surreylife
#achieve
#challengeyourself
#workforit
#beyourbest
#fitfriday
Rate your week! . . Our workout effort scale always gets a few giggles. We try to avoid Number 8 at all costs! . . We hope you had a great week and spend the weekend doing a bit of Number 1. . . #chillax  #thespotgodstone  #head2toeosteopathy  #thespotwellnesscentre  #personaltrainer  #personaltraining  #onetoonepersonaltraining  #privatetraining  #godstonePT  #surreyPT  #godstone  #oxted  #caterham  #redhill  #surreysmallbusiness  #personaltrainersurrey  #surreymums  #edenbridge  #surreyfitness  #surreylife  #achieve  #challengeyourself  #workforit  #beyourbest  #fitfriday 
Fit Camp has been a rollercoaster ride since the launch in April and despite the challenges life throws the warriors have shown great consistency and enthusiasm! We now shut down for Christmas and return in the new year - the date will be sent soon. STAY TUNED - I have huge plans for 2019!

Went digging in the crates for the background track 🎶 entitled "Number 1" (draft version - it was unfinished). This is myself on the mic 🎤 featuring and produced by @naijapean
Fit Camp has been a rollercoaster ride since the launch in April and despite the challenges life throws the warriors have shown great consistency and enthusiasm! We now shut down for Christmas and return in the new year - the date will be sent soon. STAY TUNED - I have huge plans for 2019! Went digging in the crates for the background track 🎶 entitled "Number 1" (draft version - it was unfinished). This is myself on the mic 🎤 featuring and produced by @naijapean
Both of our Friday night PT Blitz-FiT sessions are fully booked! We have 2 epic classes lined up for you tomorrow as well as our Saturday morning PT Blitz-FiT session (fully booked)

Heres the plan. 👇🏼
❗️FRIDAY❗

PT Blitz-FiT: 6:30pm (Fully Booked)

PT Blitz-FiT: 7:30pm (Fully Booked)

The Gym will be open from 5:30pm-9:30pm this evening. 
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❗️SATURDAY❗️
RunFiT Class: 8am in Barossa, Camberley

WOD Class: 9:30am in Weydon, Farnham

PT Blitz-FiT: 10:30am (Fully Booked)
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The Gym will be open Saturday morning from 9:30am-12:30pm. .
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#gmfit #grantmccarthyfit #weekend #fitnessclasses #wod #running #farnborough #fitness #healthy #farnham #surrey #farnhamfitness #surreyfitness #farnhamsurrey #lovefarnham #lovefarnham 
#motivation #surreypersonaltrainer #haslemere #godalming #guildford #alton #fitfam #instafit #gym #workout #lovecamberley #camberley #basingstoke #healthychoices
Both of our Friday night PT Blitz-FiT sessions are fully booked! We have 2 epic classes lined up for you tomorrow as well as our Saturday morning PT Blitz-FiT session (fully booked) Heres the plan. 👇🏼 ❗️FRIDAY❗ PT Blitz-FiT: 6:30pm (Fully Booked) PT Blitz-FiT: 7:30pm (Fully Booked) The Gym will be open from 5:30pm-9:30pm this evening. _ ❗️SATURDAY❗️ RunFiT Class: 8am in Barossa, Camberley WOD Class: 9:30am in Weydon, Farnham PT Blitz-FiT: 10:30am (Fully Booked) _ The Gym will be open Saturday morning from 9:30am-12:30pm. . . . . . . #gmfit  #grantmccarthyfit  #weekend  #fitnessclasses  #wod  #running  #farnborough  #fitness  #healthy  #farnham  #surrey  #farnhamfitness  #surreyfitness  #farnhamsurrey  #lovefarnham  #lovefarnham  #motivation  #surreypersonaltrainer  #haslemere  #godalming  #guildford  #alton  #fitfam  #instafit  #gym  #workout  #lovecamberley  #camberley  #basingstoke  #healthychoices 
Amazing way to kick start Friday! 💪🏼5.45am PT client outside (not so amazing ☃️ and any recommendations on a super warm coat, foot warmers and other ways to stay warm when training clients in -2 degrees greatly received) but warmed up 🔥 with 7am spin at @cyc.d followed by a @thejunglebody personal training session with another of my fab clients! I really do love my job ❤️ if you are interested in more info about regular personal training or jungle body personal training or my jungle body group classes (to start in the new year) contact me directly! 🌟
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#thisgirlcan #guildford #fitfam #fitgirls #thejunglebody #thejunglebodyuk #mytribe #yourvibeattractsyourtribe #godalming #surreypersonaltrainer #godalmingfitness #cardio #boxing #squats #toning #sculpting #surrey #summerbody #surreyfitness #personaltrainer #personaltraining #personaltrainingsurrey #fitmum #gymmotivation #happyme #happyhour #squats #twerk #bootyworkout #cardio #toning #boxing
Amazing way to kick start Friday! 💪🏼5.45am PT client outside (not so amazing ☃️ and any recommendations on a super warm coat, foot warmers and other ways to stay warm when training clients in -2 degrees greatly received) but warmed up 🔥 with 7am spin at @cyc.d followed by a @thejunglebody personal training session with another of my fab clients! I really do love my job ❤️ if you are interested in more info about regular personal training or jungle body personal training or my jungle body group classes (to start in the new year) contact me directly! 🌟 : : : : #thisgirlcan  #guildford  #fitfam  #fitgirls  #thejunglebody  #thejunglebodyuk  #mytribe  #yourvibeattractsyourtribe  #godalming  #surreypersonaltrainer  #godalmingfitness  #cardio  #boxing  #squats  #toning  #sculpting  #surrey  #summerbody  #surreyfitness  #personaltrainer  #personaltraining  #personaltrainingsurrey  #fitmum  #gymmotivation  #happyme  #happyhour  #squats  #twerk  #bootyworkout  #cardio  #toning  #boxing 
The master has failed more times than the beginner has even tried... We all have to start somewhere. We’ll just call this one a work in progress...
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We’re open over the Christmas holidays! Head to our website (link in bio) to check out our class times and get yourself booked in! Don’t forget you can drop in to any of our weekly classes without having to commit to a whole course
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If you’d love to have a go but can’t make any of our class times then get in touch about some private tuition... we can accommodate up to three people per private so you can share the fun and try it out with friends!
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ #likeaboss #aerialacrobatics #aerialhoop #getsurrey #surrey #woking #yoga #pilates #calisthenicsgirls #bodyweighttraining #strongnotskinny #strongladies #getfit #ladiesthatlift #aerialhooptricks #bendingnotbreaking #fitgirlsinspire #girlswithabs #modelfitness #bodyweightworkout #corestrength #instafit #instafitness #instasport #aerialnation #calisthenics #gymnastics #circusinternational #CirqueScape #surreyfitness
The master has failed more times than the beginner has even tried... We all have to start somewhere. We’ll just call this one a work in progress... ~~~ We’re open over the Christmas holidays! Head to our website (link in bio) to check out our class times and get yourself booked in! Don’t forget you can drop in to any of our weekly classes without having to commit to a whole course ~~~ If you’d love to have a go but can’t make any of our class times then get in touch about some private tuition... we can accommodate up to three people per private so you can share the fun and try it out with friends! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ #likeaboss  #aerialacrobatics  #aerialhoop  #getsurrey  #surrey  #woking  #yoga  #pilates  #calisthenicsgirls  #bodyweighttraining  #strongnotskinny  #strongladies  #getfit  #ladiesthatlift  #aerialhooptricks  #bendingnotbreaking  #fitgirlsinspire  #girlswithabs  #modelfitness  #bodyweightworkout  #corestrength  #instafit  #instafitness  #instasport  #aerialnation  #calisthenics  #gymnastics  #circusinternational  #CirqueScape  #surreyfitness 
Off to Birmingham for works annual awards, we are up for best corporate club! No matter what happens I wouldn’t change you guys for anything..you are brilliant and I don’t say it enough! 👍🏻💪🏻👊🏻 @kellarky @muksmoyo 
#teamwork #corporatefitness #londonfitness #teamworkmakesthedreamwork #surreyfitness
Getting boozy during December? 🎅🏼🍻🥂Here’s my top tips on how to make smarter alcoholic beverage choices.

First and foremost, you don't NEED alcohol! I'd be very wary of any nutritional plan that encourages you to drink freely. If you do however feel like you want an alcoholic drink and want to minimise the damage it can potentially have on your progress, read on.

Drink less - Single shots of spirits contain one unit. So if you're aiming to keep your alcohol consumption down stick to shots of clean spirits (vodka/gin/rum etc.). Adding a low calorie mixers such as soda water and lime or tonic water will bulk the drink up.

Think quality - A high quality red wine does contain antioxidants that may help to reduce oxidative damage in the body. These are usually found in grape skin, of which wine is made. A large glass of red wine does pack a punch units wise (3.5) and will have a high calorific content. So it's not something you want to consume gallons of.

Don't mix - Some of you might be looking at the image thinking "the drinks lined up like that looks something like what happened last weekend!". You shouldn't be mixing your drinks. By doing so it becomes very easy to lose track of what you've had and over consume.
Getting boozy during December? 🎅🏼🍻🥂Here’s my top tips on how to make smarter alcoholic beverage choices. First and foremost, you don't NEED alcohol! I'd be very wary of any nutritional plan that encourages you to drink freely. If you do however feel like you want an alcoholic drink and want to minimise the damage it can potentially have on your progress, read on. Drink less - Single shots of spirits contain one unit. So if you're aiming to keep your alcohol consumption down stick to shots of clean spirits (vodka/gin/rum etc.). Adding a low calorie mixers such as soda water and lime or tonic water will bulk the drink up. Think quality - A high quality red wine does contain antioxidants that may help to reduce oxidative damage in the body. These are usually found in grape skin, of which wine is made. A large glass of red wine does pack a punch units wise (3.5) and will have a high calorific content. So it's not something you want to consume gallons of. Don't mix - Some of you might be looking at the image thinking "the drinks lined up like that looks something like what happened last weekend!". You shouldn't be mixing your drinks. By doing so it becomes very easy to lose track of what you've had and over consume.
If I had a nickel for every time someone asked me what supplements I take to achieve my glorious arm pump... I’d have AT LEAST 65 extra cents in the 🐷 🏦 
Happy Almost 💪🏾 Friday 
#workforit
If I had a nickel for every time someone asked me what supplements I take to achieve my glorious arm pump... I’d have AT LEAST 65 extra cents in the 🐷 🏦 Happy Almost 💪🏾 Friday #workforit