If you’re short on time, this one’s for you! I had 35 mins to get the job done this morning so here’s what I went for ⤵️ Warmup: 2,000 Bike Erg Main 1: 12-10-8-6-4-2 - Assault Bike Cals - Bench Press (40kg) Main 2: 12-10-8-6-4-2 - Ski Erg Cals - KB Swings (24kg) Mobility: Prone Lumbar Leg Overs, Childs Pose with Reach, 90/90 Hip Rocks Short and sweet ✔️🍬 #MaddiPT #MadFit #fitness #fitnessclasses #optimumhealthandfitness #strengthtraining #skierg @concept2 #olympiclifting #olylifts #personaltraining #femalept #personaltrainer #concept2 #werksan #cleanandjerk #clean #whoop @whoop #jerk #frontsquat #tetbury #cirencester #malmesbury #barbell #squat #strong #tetburypersonaltrainer #tetburypt @optimumfitness__

That moment you realise you forgot your earphones… 🤯 I was really short on time this morning so chose an 8k row to suit. My time wasn’t great, but I needed a good sweat and this did the job! #MaddiPT #MadFit #fitness #fitnessclasses #optimumhealthandfitness #strengthtraining #skierg @concept2 #olympiclifting #olylifts #personaltraining #femalept #personaltrainer #concept2 #werksan #cleanandjerk #clean #whoop @whoop #jerk #frontsquat #tetbury #cirencester #malmesbury #barbell #squat #strong #tetburypersonaltrainer #tetburypt @optimumfitness__

Todays quick and sweaty finisher: 50-40-30-20-10 - row cals - alternating dumbbell hang snatches (15kg) #MaddiPT #MadFit #fitness #fitnessclasses #optimumhealthandfitness #strengthtraining #skierg @concept2 #olympiclifting #olylifts #personaltraining #femalept #personaltrainer #concept2 #werksan #cleanandjerk #clean #whoop @whoop #jerk #frontsquat #tetbury #cirencester #malmesbury #barbell #squat #strong #tetburypersonaltrainer #tetburypt @optimumfitness__

This mornings work: 30 mins of BikeErg at damper 10. Nothing revolutionary but it got the job done! ☑️ #MaddiPT #MadFit #fitness #fitnessclasses #optimumhealthandfitness #strengthtraining #skierg @concept2 #olympiclifting #olylifts #personaltraining #femalept #personaltrainer #concept2 #werksan #cleanandjerk #clean #whoop @whoop #jerk #frontsquat #tetbury #cirencester #malmesbury #barbell #squat #strong #tetburypersonaltrainer #tetburypt @optimumfitness__

No training for me today, unless I get tempted later…. #MaddiPT #MadFit #fitness #fitnessclasses #optimumhealthandfitness #strengthtraining #skierg @concept2 #olympiclifting #olylifts #personaltraining #femalept #personaltrainer #concept2 #werksan #cleanandjerk #clean #jerk #frontsquat #tetbury #cirencester #malmesbury #barbell #squat #strong #tetburypersonaltrainer #tetburypt @optimumfitness__

I’m certainly guilty of leaving the gym without some post-session movement and I bet you are too! Here are a few exercises to try out before you leave the gym/when you get home! 1. Cat-Cows 2. Couch Stretch 3. Lumbar Windmill Stretch 4. Groin Rocks 5. Child’s Pose Rotations #MaddiPT #MadFit #fitness #fitnessclasses #optimumhealthandfitness #strengthtraining #skierg @concept2 #olympiclifting #olylifts #personaltraining #femalept #personaltrainer #concept2 #werksan #cleanandjerk #clean #jerk #frontsquat #tetbury #cirencester #malmesbury #barbell #squat #strong #tetburypersonaltrainer #tetburypt @optimumfitness__

Todays Bike-Erg work: 1,000m at 85rpm 1,000m at 90rpm 1,000m at 95rpm 1,000m at 100rpm 1,000m at 105rpm Repeat x 3 If you’re looking for a 30-40 minute lung buster, hit save and give it a go! #MaddiPT #MadFit #fitness #fitnessclasses #optimumhealthandfitness #strengthtraining #skierg @concept2 #olympiclifting #olylifts #personaltraining #femalept #personaltrainer #concept2 #werksan #cleanandjerk #clean #jerk #frontsquat #tetbury #cirencester #malmesbury #barbell #squat #strong #tetburypersonaltrainer #tetburypt @optimumfitness__

Todays finisher was a slow and steady 5K row. I felt like I had a lot more in the tank and as though I should have pushed on more! Initially my reaction (as someone who loves the feeling of 110% effort and leaving everything on the gym floor) was slight disappointment.. Here’s your reminder that you don’t have to leave yourself completely exhausted with absolutely nothing left in the tank after every session, tempting I know! Here are 2 things that crossed my mind in relation to this: 1. At the point of our maximum output, further input thereafter can result in negative returns. As a result we may feel overtrained, poorly recovered and unproductive! 2. Secondly, we could use the above as a performance marker. As someone who doesn’t have weight loss as a goal, I use my performance to gage my progress (the numbers I hit, my form, how I feel etc). We could ascertain that I felt pretty good during and after my workout, recovered very quickly and have been able to continue with my day without adverse affects. Result! *we’re all unique, have different goals and our bodies all run differently! #MaddiPT #MadFit #fitness #fitnessclasses #optimumhealthandfitness #strengthtraining #skierg @concept2 #olympiclifting #olylifts #personaltraining #femalept #personaltrainer #concept2 #werksan #cleanandjerk #clean #jerk #frontsquat #tetbury #cirencester #malmesbury #barbell #squat #strong #tetburypersonaltrainer #tetburypt @optimumfitness__

A very lazy Sunday ✔️🌞 #MaddiPT #MadFit #fitness #fitnessclasses #optimumhealthandfitness #strengthtraining #skierg @concept2 #olympiclifting #olylifts #personaltraining #femalept #personaltrainer #concept2 #werksan #cleanandjerk #clean #jerk #frontsquat #tetbury #cirencester #malmesbury #barbell #squat #strong #tetburypersonaltrainer #tetburypt @optimumfitness__

Sweaty Saturdays 🥵 1,000m Row 100 Cal BikeErg 800m Row 80 Cal BikeErg 600m Row 60 Cal BikeErg 400m Row 40 Cal BikeErg 200m Row 20 Cal BikeErg *Bike damper 10 *Row damper 7 Hit save and give it a go! #MaddiPT #MadFit #fitness #fitnessclasses #optimumhealthandfitness #strengthtraining #skierg @concept2 #olympiclifting #olylifts #personaltraining #femalept #personaltrainer #concept2 #werksan #cleanandjerk #clean #jerk #frontsquat #tetbury #cirencester #malmesbury #barbell #squat #strong #tetburypersonaltrainer #tetburypt @optimumfitness__

If you’re someone who’s typically short for time and struggles to get the work in during the week, here are a few tips to keep you consistent with your training: - put it in the diary! - plan your session (or have us do it for you) - understand there’s no need for a lengthy one every time - often 30/45 mins will do the trick - move with purpose: dynamic warmup that acts as a primer - supersets, metcons, intervals, compounds etc! - the obvious: good sleep and consistent nutrition #MaddiPT #MadFit #fitness #fitnessclasses #optimumhealthandfitness #strengthtraining #skierg @concept2 #olympiclifting #olylifts #personaltraining #femalept #personaltrainer #concept2 #werksan #cleanandjerk #clean #jerk #frontsquat #tetbury #cirencester #malmesbury #barbell #squat #strong #tetburypersonaltrainer #tetburypt Optimum Health & Fitness

We’re in for another scorcher today! A quick reminder of the usual advice for anyone visiting the gym today👇 - Stay hydrated before, during and after - Scale your workout (know your body and it’s limits) - Maybe an electrolyte drink.. - Be aware if cooling down too quickly (ice cold showers aren’t always wise) - Dress appropriately (light and breathable) Enjoy! 🕶 #MaddiPT #MadFit #fitness #fitnessclasses #optimumhealthandfitness #strengthtraining #skierg @concept2 #olympiclifting #olylifts #personaltraining #femalept #personaltrainer #concept2 #werksan #cleanandjerk #clean #jerk #frontsquat #tetbury #cirencester #malmesbury #barbell #squat #strong #tetburypersonaltrainer #tetburypt @optimumfitness__

Quick little finisher with @joshhoarept after yesterday’s session @optimumfitness__ . And the reddest cheeks award goes to…. #MaddiPT #MadFit #fitness #fitnessclasses #optimumhealthandfitness #strengthtraining #skierg @concept2 #olympiclifting #olylifts #personaltraining #femalept #personaltrainer #concept2 #werksan #cleanandjerk #clean #jerk #frontsquat #tetbury #cirencester #malmesbury #barbell #squat #strong #tetburypersonaltrainer #tetburypt @optimumfitness__

This mornings workout was a quick, feel good workout! Here’s your reminder that not every workout has to be your ‘best’ workout with your ‘best’ numbers. Sometimes doing what feels good and enjoyable for you at the time is plenty! 🤸‍♀️ #MaddiPT #MadFit #fitness #fitnessclasses #optimumhealthandfitness #strengthtraining #skierg @concept2 #olympiclifting #olylifts #personaltraining #femalept #personaltrainer #concept2 #werksan #cleanandjerk #clean #jerk #frontsquat #tetbury #cirencester #malmesbury #barbell #squat #strong #tetburypersonaltrainer #tetburypt @optimumfitness__

Hello! My names Maddi and I’m one of the personal trainers at Optimum Health & Fitness. I’m normally pretty quiet on here, so I’ve made a pact with myself to be more present (let’s see how long I can keep it up… 😬)! I take 1-2-1 sessions as well as group training sessions for all my wonderful clients, past present and future at Optimums brilliantly equipped gym. You choose the length of session and the dates that work for you, and we get to work together to achieve and exceed your goals! I’ve been training clients here for nearly 3 years now and it’s fair to say that we’ve seen some fantastic achievements and have learnt A LOT along the way! That’s it from me today, but if you have any questions at all feel free to get in touch! #MaddiPT #MadFit #fitness #fitnessclasses #optimumhealthandfitness #strengthtraining #skierg @concept2 #olympiclifting #olylifts #personaltraining #femalept #personaltrainer #concept2 #werksan #cleanandjerk #clean #jerk #frontsquat #tetbury #cirencester #malmesbury #barbell #squat #strong #tetburypersonaltrainer #tetburypt @optimumfitness__

It’s been a great start to the week 💥 I run both 1-2-1 and Group Training sessions at @optimumfitness__ . If you’d like to know more, get in touch 💬 #MaddiPT #MadFit #fitness #fitnessclasses #optimumhealthandfitness #strengthtraining #skierg @concept2 #olympiclifting #olylifts #personaltraining #femalept #personaltrainer #concept2 #werksan #cleanandjerk #clean #jerk #frontsquat #tetbury #cirencester #malmesbury #barbell #squat #strong

This weeks #wednesdaywisdom is on MY FAVOURITE 3 BENEFITS OF STRENGTH TRAINING. Using a variety of gym equipment and your own bodyweight falls under the umbrella of strength training. We regularly hear that strength training is important and that it has many benefits, but what are some of these benefits? I’ve included my favourite 3 below: 🧘‍♀️IMPROVED POSTURE Regular strength training helps us counteract some of the negative impacts of being stuck in the same position all day. Strengthening our core and back muscles amongst others is important for our posture and the prevention of posture related pain and injury. 💪 WE GET STRONGER By putting stress on our muscles we encourage muscle growth and an increase in muscle strength. This improved strength makes every day activities easier outside of the gym, and helps us progress in the gym too! 🧠 IMPROVED MENTAL HEALTH & MOOD It’s been scientifically proven that strength training can reduce the severity of depressive symptoms. On a day to day basis, we regularly hear that our clients ‘feel much better than when they came in’. #MaddiPT #MadFit #fitness #fitnessclasses #optimumhealthandfitness #strengthtraining #skierg @concept2 #olympiclifting #olylifts #personaltraining #femalept #personaltrainer #concept2 #werksan #cleanandjerk #clean #jerk #frontsquat #tetbury #cirencester #malmesbury #barbell #squat #strong

I started a new training plan today which was a great reminder of the importance of consistency and accountability in the gym. If you’re finding it tricky to keep on track with your training, getting yourself a personal trainer and a programme to follow would be a great place to start! #MaddiPT #MadFit #fitness #fitnessclasses #optimum #strengthtraining #skierg @concept2 #olympiclifting #olylifts #personaltraining #femalept #personaltrainer #concept2 #werksan #cleanandjerk #clean #jerk #frontsquat #tetbury #cirencester #malmesbury #barbell #squat #strong

🎉 Wishing you all a very happy and healthy New Year 🎉 #MaddiPT #MadFit #fitness #fitnessclasses #optimum #strengthtraining #skierg @concept2 #olympiclifting #olylifts #personaltraining #femalept #personaltrainer #concept2 #werksan #cleanandjerk #clean #jerk #frontsquat #tetbury #cirencester #malmesbury #barbell #squat #strong

It’s been fantastic to enjoy some much needed time away from normal routine. For now I’ll be savouring the last few days of lie-ins before getting back to routine from January 4th. Perhaps you’re looking for a new routine, or to shake your usual routine up a little? I offer 1-2-1 training, group training and classes all at @optimumfitness__ - get in touch to see how I can help! #MaddiPT #MadFit #fitness #fitnessclasses #optimum #optimumhealth #strengthtraining #skierg @concept2 #olympiclifting #olylifts #personaltraining #femalept #personaltrainer #concept2 #werksan #cleanandjerk #clean #jerk #frontsquat #tetbury #cirencester #malmesbury #barbell #squat #strong

I’ll be resting and re-fuelling today, ready for a busy week ahead! Wishing you all a happy and restful Sunday 🌞 #MaddiPT #MadFit #fitness #fitnessclasses #bpfhub #strengthtraining #skierg @concept2 #olympiclifting #olylifts #personaltraining #femalept #personaltrainer #concept2 #werksan #cleanandjerk #clean #jerk #frontsquat #tetbury #cirencester #malmesbury #barbell #squat #strong

This weeks #wednesdaywisdom is on THE BASICS OF MENOPAUSE. Menopause refers to the permanent ending of menstruation and in turn, reproduction. In a ‘natural’ menopause, the process happens gradually and goes through 3 stages: - 1) PERIMENOPAUSE: known as the ‘transitional’ phase, is the lead up to menopause where the body begins to make less oestrogen. This is also where symptoms may occur. Typically this happens in our 40s, but can happen in our 30s or even earlier and can last anywhere between a few months and 12 years! - 2) MENOPAUSE: this marks the end of your menstrual cycle and you are said to have ‘reached menopause’ when 12 months have passed without menstruation. - 3) POSTMENOPAUSE: this refers to the time following menopause where our bodies no longer produce the same amounts of oestrogen and progesterone. This means that postmenopausal women are at an increased risk of osteoarthritis and weight fluctuations amongst other changes! Over the next few #wednesdaywisdoms we’ll be looking into menopause in more detail, however if you need any information or guidance in the meantime, feel free to get in touch! #MaddiPT #MadFit #fitness #fitnessclasses #bpfhub #strengthtraining #skierg @concept2 #olympiclifting #olylifts #personaltraining #femalept #personaltrainer #concept2 #werksan #cleanandjerk #clean #jerk #frontsquat #tetbury #cirencester #malmesbury #barbell #squat #strong

Feeling very fortunate to have this brilliantly equipped gym on our doorstep! Whether you’re an elite athlete, just beginning your gym journey, enjoy a specific sport or just need a little bit of guidance, gym work has its place! Get in touch to find out how we can work together towards your goals through 1-2-1 or Group training, no matter how little or big they are! #MaddiPT #MadFit #fitness #fitnessclasses #bpfhub #strengthtraining #skierg @concept2 #olympiclifting #olylifts #personaltraining #femalept #personaltrainer #concept2 #werksan #cleanandjerk #clean #jerk #frontsquat #tetbury #cirencester #malmesbury #barbell #squat #strong

🏋🏻‍♀️ rolled and ready for the week ahead #fitness #fitnessclasses #bpfhub #strengthtraining #skierg @concept2 #olympiclifting #olylifts #personaltraining #femalept #personaltrainer #concept2 #werksan #cleanandjerk #clean #jerk #frontsquat #tetbury #cirencester #malmesbury #barbell #squat #strong

much needed rest day for me today💤 #fitness #fitnessclasses #bpfhub #strengthtraining #skierg @concept2 #olympiclifting #olylifts #personaltraining #femalept #personaltrainer #concept2 #werksan #cleanandjerk #clean #jerk #frontsquat #tetbury #cirencester #malmesbury #barbell #squat #strong

A few random training vids from the last week or so! #fitness #fitnessclasses #bpfhub #strengthtraining #skierg @concept2 #olympiclifting #olylifts #personaltraining #femalept #personaltrainer #concept2 #werksan #cleanandjerk #clean #jerk #front squat #tetbury #cirencester #malmesbury #metcon

Really enjoying following a programme for my training at the moment! If you need some inspiration, guidance or are feeling bored in the gym, sticking to a programme might be for you! #fitness #fitnessclasses #bpfhub #strengthtraining #skierg @concept2 #olympiclifting #olylifts #personaltraining #femalept #personaltrainer #concept2 #werksan #cleanandjerk #clean #jerk #front squat #tetbury #cirencester #malmesbury #metcon

very quick and effective session for me tonight 🥵 #fitness #fitnessclasses #bpfhub #strengthtraining #skierg @concept2 #olympiclifting #olylifts #personaltraining #femalept #personaltrainer #concept2 #werksan #cleanandjerk #clean #jerk #front squat #tetbury #cirencester #malmesbury #metcon

😴 enjoyed a much needed rest day today 💤 #fitness #fitnessclasses #bpfhub #strengthtraining #skierg @concept2 #olympiclifting #olylifts #personaltraining #femalept #personaltrainer #concept2 #werksan #cleanandjerk #clean #jerk #front squat #tetbury #cirencester #malmesbury #metcon

A slow and steady 10K row and a much needed sweat 🥵 to finish off the week for me! #fitness #fitnessclasses #bpfhub #boffitnesshub #strengthtraining #10krow #rowingmachine #skierg @concept2 #olympiclifting #olylifts #personaltraining #femalept #personaltrainer #concept2 #werksan #cleanandjerk #clean #jerk #frontsquat #tetbury #cirencester #malmesbury #barbell #squat #strong

the camera must be wonky.. #fitness #fitnessclasses #bpfhub #strengthtraining #skierg @werksanbarbells #olympiclifting #olylifts #personaltraining #femalept #personaltrainer #concept2 #werksan #cleanandjerk #clean #jerk #frontsquat #tetbury #cirencester #malmesbury #barbell #squat #strong

I always enjoy seeing my clients and myself progressing in the gym, whether its a postural, form, adherence or number based improvement! It’s been another week of #smallwins and a Snatch PB for me - what’s your #smallwin been this week? #fitness #fitnessclasses #bpfhub #strengthtraining #skierg @concept2 #olympiclifting #olylifts #personaltraining #femalept #personaltrainer #concept2 #werksan #cleanandjerk #clean #jerk #front squat #tetbury #cirencester #malmesbury

Another week of hard working clients and great training complete @bpfhub! ✔️ Get in touch if you’re interested in 1-2-1 training and to book in for your free assessment! #fitness #fitnessclasses #bpfhub #strengthtraining #skierg @concept2 #olympiclifting #olylifts #cleanandjerk #personaltraining #femalept #personaltrainer #concept2 #werksan #snatch #clean #jerk #front squat #tetbury #malmesbury #cirencester

Yesterday’s much needed rest day fuelled this mornings short session of clean + front squat complex singles! As usual I forgot to film, but new numbers hit = #smallwin #fitness #fitnessclasses #bpfhub #strengthtraining #skierg @concept2 #olympiclifting #olylifts #personaltraining #femalept #personaltrainer #concept2 #werksan #cleanandjerk #clean #jerk #front squat #lifting #liftheavy #lifted

Today’s first 10k row in a while was a tough one 🥵 but I’m looking forward to seeing my time come down again! #fitness #fitnessclasses #bpfhub #strengthtraining #skierg @concept2uk #olympiclifting #coreclass #hiitclass #hiit #metconclass #personaltraining #femalept #personaltrainer #concept2 #recovery #strengthandconditioning

A huge well done to my clients for another week of hard work and 100% effort! If you’d like to join the team, or find out how we can work towards your goals together, get in touch to get booked in for your free Health Assessment! #fitness #fitnessclasses #bpfhub #strengthtraining #skierg @concept2uk #olympiclifting #coreclass #hiitclass #hiit #metconclass #personaltraining #femalept #personaltrainer #concept2 #recovery #strengthandconditioning

I wasn’t expecting to have the time to train today, but managed to enjoy a fun last minute session this afternoon! We can all be guilty of over-planning at times - sometimes it’s important to go with the flow, throw a few exercises together and enjoy 😊!

CLASSES ARE BACK! I’ll be taking the following classes in the @bpfhub studio: - Tuesdays at 9:15 | Core Class - Tuesdays at 18:30 | HIIT Class - Thursdays at 18:30 | Metcon Class - Fridays at 9:15 | Body Sculpt Class - Fridays at 18:30 | Metcon Class Send me a message to get booked in or if you’d like to know more! #fitness #fitnessclasses #bpfhub #strengthtraining #skierg @concept2uk #olympiclifting #coreclass #hiitclass #hiit #metconclass #personaltraining #femalept #personaltrainer #concept2

I’ve not managed to capture any of my training over the last few weeks, but I’ve really enjoyed being back to routine (once again), and hitting some nice numbers!

It’s been a great few weeks back @bpfhub - hope everyone’s enjoying a restful weekend in the sun ☀️

It’s so good to be back @bpfhub! If you’re interested in 1-2-1 personal training, send me a message to get booked in for your FREE Health Assessment!

This weeks #wednesdaywisdom is on RECOVERY. Your recovery will be particularly important over the next few weeks as the majority of us begin training back at the gym once again. We’ll encounter a different environment and different stimuli, causing excess stress on our bodies, so we’ll need to pay particular attention to how we prepare ourselves for the sessions ahead. Here are a handful of things you could aim to improve in order to aid your recovery: - Sleep - making sure we get enough good quality sleep is important for growth and recovery - Nutrition - you’ll need to refuel with nutrient rich foods to encourage your tissues to recover and boost your stored energy. It’s also important to pay attention to your pre-training nutrition to ensure that you get the most out of your workout - Water - remember to keep hydrated throughout the day as well as replacing the water you’ve lost during exercise - Rest - more training doesn’t always mean more results! If you continue to exercise past your recoverable volume, you may see a decrease in efficiency and performance There are many more ways that you could help your body to recover, and it’s important to look at what works for you. If you need some guidance, or you’re not sure where you can make those marginal gains, get in touch!

I’m so pleased to say that I’ll be back taking 1-2-1 personal training sessions from Monday 12th April @bpfhub! If you have any questions or would like to book in, get in touch! 💚

Can’t quite believe that lockdowns began 1 year ago today! Fingers crossed 🤞🏻 the end is near!

I’ll be taking a ‘Dumbbell Training Class’ this Friday at 18:30. Open to members and non members of @bpfhub. Get in touch if you’d like to join in!

This weeks #wednesdaywisdom is on HOW YOUR MONTHLY CYCLE AFFECTS YOUR TRAINING.⁣ ⁣ Ladies, you’re likely aware of changes to how you feel throughout your cycle, but how does this affect your ability to train?⁣ ⁣ - Follicular Phase (days 1-14 of your cycle). In the lead up to ovulation, the change in our hormones can have a positive impact on our mood, ability to exercise and energy levels - this is the time to get after those PBs! We may however be more prone to injury, so a good warmup is particularly important here too.⁣ ⁣ - Luteal Phase (days 15-28 of your cycle). Typically this phase of our cycle has a negative impact on our exercise, often manifesting as quicker fatigue, and reduced ability to perform endurance exercise. We’re normally more hungry here too! It might be an idea to try more low intensity and ‘recovery’ based exercise in the last week of your cycle.⁣ ⁣ It’s important to remember that we’re all different and the above generalisations provide a loose guide to how you may be feeling at different points throughout your cycle. You may find that keeping a diary provides you with some valuable information about your training ability at different points throughout your cycle!

Join me at 18:30 this evening for Metcon - 1 Dumbbell or 1 Kettlebell needed. Send me a message to join!

Join me this evenings Zoom HIIT @ 18:30. This class can be done as a bodyweight workout, or with any kit you have available to you. Send me a message to get involved!

@bpfhub 👀

If you’re looking for a good sweat and some Friday evening fun, join me tonight for Metcon at 18.30 on Zoom. Dumbbell or Kettlebell required, but if you don’t have either you can still join in! DM me or @bpfhub to book in - see you there!

Those of you who know me know that working out at home is not normally my thing, but it’s fair to say that I’m enjoying living room training and some important positives: - 🦶Barefoot Training: foot strength is something I don’t possess naturally, so training barefoot has been a great opportunity to work on my foot and ankle stability. - 🙆‍♀️ Stretching & Mobility: being naturally mobile, I don’t typically tend to spend long on these drills, however being more seated than I’m normally used to has encouraged me to incorporate more stretching and mobility work into my training. Hopefully you’re enjoying some of these benefits too!

Join me for Metcon this Friday 12th Feb at 18:30 on Zoom. You’ll need 1 Dumbbell, but don’t worry if you haven’t got one as all exercises can be done with your own bodyweight! Send me or @bpfhub a message if you’d like to join!

ONLINE 1-2-1 SESSIONS If you’re missing your regular exercise routine, online sessions might be just what you’re looking for! These sessions run on FaceTime/WhatsApp/Zoom to suit and allow individuals or couples (of the same household) to receive a personalised session, using a combination of the equipment you have and bodyweight movements. Sessions can run for either 30 or 45 minutes and are open to existing and new clients! Send me a message to find out more and get booked in!

BPF HUB FUNDRAISER IN AID OF TETBURY YOUTH FOOTBALL CLUB! - 24 hours of Zoom fitness classes - Saturday 30th 10:00-Sunday 31st 10:00 Jan - Donate to take part (£5 per person) - Everyone welcome I’ll be taking: HIIT on Saturday 30th @ 16:00 CORE on Sunday 31st @ 8:00 Zoom details for all classes: Meeting ID: 964 908 6237 Passcode: qb2Hrk See you there!

I’m definitely missing the atmosphere and amazing equipment available @bpfhub, and I bet you are too! It’s easy to feel as though you should be buying all the kit and doing all the workouts displayed on your social media, so here’s a reminder that you should not feel badly if you’re not! As ever feel free to get in touch if you need some guidance or a programme to follow!

Throwing it back to a sunnier and frankly more fun lockdown! Well done to all my clients for their continued hard work on their home training programmes!

I’m absolutely loving being back to routine at @bpfhub! 1-2-1 personal training sessions are a great way to set a routine, encourage you to feel confident in the gym and broaden your knowledge on fitness and your body! So, if you’re feeling a little lost or you’d like some structure to your training, get in touch!

First full week of outdoor training complete. Well done to all my clients for their continuous hard work and dedication! ✔️

Lockdown 2.0 updates coming soon!

When it feels heavy but it really shouldn’t..

Today’s conditioning with @decfloodpt: ⁣ ⁣ 30 min time cap to complete:⁣ - 500 Bike Erg cals (250 each, swapping every 25 cals)⁣ - 5 DBall over shoulder whilst resting⁣ ⁣ Our time: 27.46

First squat session post lockdown leaving lots to work on. Vids are: 100KG x 1 100KG x 1 90KG x 3

Enjoying a much needed rest day after a busy week of work and training!

Do you feel nervous about visiting the gym? Would you like some guidance and direction? Would you like to feel comfortable and confident in the gym environment? I’m offering ‘1-2-1’ and ‘Group’ personal training sessions @bpfhub - get in touch for more information!

This weeks #wednesdaywisdom is on THE PURPOSE OF A WARM UP. It’s tempting to skip the warm up and dive head first into your workout, however a few minutes of light aerobic exercise, dynamic stretches and activation work will be beneficial both physically and psychologically. Here’s how: - Muscle Temperature: increasing muscle temperature increases muscular elasticity and reduces the risk of over-stretching and injury - Range of Motion: dynamic stretching specific to the main workout allows the joints to reach their maximum movement potential - Mental Preparation: a mental warm up encourages focus, draws us away from daily stresses, and is also thought to improve skill and technique - Heart Rate: increases in heart rate improve blood flow and the delivery of nutrients and oxygen to the working muscles - Prevents Unnecessary Stress: sudden excessive stress on the body can cause fatigue and inefficient use of the heart and muscles So if you don’t normally warm up, take a few minutes next time you’re in the gym to prepare your body for exercise, and see whether you notice a difference in your performance!

This weeks #wednesdaywisdom is on TONING.⁣ ⁣ When we talk about toning, we generally refer to a ‘defined’ and ‘lean’ physique. In general we believe that in order to tone, we need to complete high repetitions with minimal weight/resistance. In fact, the toned appearance is as a result of an increase in muscle size, and reduction in body fat.⁣ ⁣ Strength training is the most effective way to increase our muscle size, with an emphasis on progressive overload. Without stress to the muscle, we will see minimal adaptation and/or progression. ⁣ If you’re not sure how to go about your strength training, or you’d like know more about how you’d benefit from it, get in touch! ⁣

first jerks post-lockdown to finish today’s session off 🏋🏻‍♀️

#restday 🔋

It’s been a fantastic first week back @bpfhub - thank you to all my wonderful clients for their continuous hard work and dedication! ✔️ 🎉

I couldn’t be more excited to be running personal training sessions once again inside @bpfhub from Monday 27th June!⠀ ⠀ New clients will receive a free health assessment before beginning personalised 1-2-1 or group sessions. If you’re not quite sure how to get into the gym routine, you’d like to be more active or you have a more specific goal in mind, get in touch!

This weeks #wednesdaywisdom is on NEAT: NON-EXERCISE ACTIVITY THERMOGENESIS. NEAT = the calories burned outside of planned exercise. When we choose to lose weight, we typically think of spending hours at the gym, overlooking the importance of NEAT. Increasing your NEAT can help create an energy deficit, and can even burn more calories than your average gym session! You can improve your NEAT in many ways. Here are some simple tips: - adding movement to your morning routine such as a handful of stretches - walking where possible such as taking the stairs, or parking in the furthest space in the car park - using a stand up desk at work or sitting on an exercise ball - regularly getting up from your seat at work or during your evening relaxation Forming sustainable habits may make you more proactive and feel better in yourself. Often these benefits follow through into other areas of your life! #habitsforlife

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I’m running 1-2-1 and group personal training sessions outside @bpfhub, and have a great range of equipment available. If you’re not sure how I can help, or you’d like to know more, get in touch!

This weeks #wednesdaywisdom is on TIPS TO IMPROVE SLEEP QUALITY. Sleep is an important time for muscle growth and repair as well as nervous system and cognitive function regulation. It’s recommended that we sleep between 7-9 hours per night, so if you struggle with sleeping, here are some potential reasons why! ⭐️ Avoid using electronics in the lead up to your bed time to allow yourself time to wind down before you fall asleep. ⭐️ Set yourself a habitual bedtime routine to allow yourself to fully wind down, such as with a relaxing bath, or reading a few pages before bed. ⭐️ Caffeine typically takes 6 hours to be eliminated from our body, so it’s possible that your 4pm caffeine hit is affecting your sleep quality! Caffeine results in an adrenaline increase causing a delay to your typical routine. Having a caffeine cutoff may be beneficial if you find this to be an issue. 💤

This weeks #wednesdaywisdom is on HOW TO PREPARE FOR THE REOPENING OF GYMS.⁣ ⁣ As the reopening of gyms is imminent, here are some tips on how to prepare yourself physically and mentally over the next few weeks.⁣ ⁣ ⏰ - If you haven’t been sticking to your normal routine, now is a great time to start introducing exercise at your regular workout times!⁣ 🥩- Eating in a way that will compliment your training and promote recovery will make you feel good and perform better!⁣ 📈- Get yourself a plan that will help to prepare you for the gyms opening and guide you throughout as you progress.⁣ 🙆‍♀️ - Take time to work on your flexibility and mobility to ensure you have the best chance of avoiding injury and progressing comfortably.⁣ 🏋🏻‍♀️ - @bpfhub will be running classes next week! This is a great way to gradually increase your overall fitness and strength and enjoy the gym atmosphere once again!⁣ ⁣ I have access to a huge variety of gym equipment, so this is a great time to gently ease yourself in with some 1-2-1 personal training sessions!

This weeks #wednesdaywisdom is on HOW TO USE YOUR TIME IN THE GYM EFFICIENTLY.⁣ ⁣ With the imminent reopening of gyms, I know many of your cannot wait to get back to normal! For the time being we may be restricted on how long we can spend in the gym per day, so here are some tips on how to make the most of your time:⁣ 🟩 Come Prepared - make sure you’re prepared for exercise when you arrive; headphones ready, water bottle filled and pre-and/or post exercise nutrients organised. ⁣ 🟦 Programming - walk into the gym with a plan of action, knowing what exercises you’ll be performing, and what equipment you’ll need.⁣ 🟪 Warmup - a warmup may feel like it’s slowing you down, however a dynamic warmup of 5-10 minutes will help to prepare your body for exercise and reduce the risk of injury. ⁣ 🟥 Super-sets & Tri-sets - super-sets (performing 2 alternating exercises) and a tri-sets (performing 3 alternating exercises) help us to target more muscle groups in a shorter amount of time.⁣ 🟧 Substitutes - if you find yourself waiting for a piece of equipment, substitute it for a similar piece of equipment, for example swapping the bench press for a dumbbell chest press.⁣ 🟨 Less Popular Equipment - it’s likely that the ‘less popular’ equipment will be free such as the medicine balls, bands and sandbags. Incorporate this equipment into your workouts to provide more of a challenge.⁣ ⁣ See you all @bpfhub soon 🏋🏻‍♀️

⁣This weeks #wednesdaywisdom is on SUGAR.⠀ ⠀ Sugar, chemically labelled as sucrose is a naturally occurring carbohydrate found in plants, fruits and vegetables. Some sugars occur naturally in food - ‘natural’, while others are added to our food - ‘refined’.⠀ ⠀ How does sugar affect your body?⠀ Brain - sugar provides us with a dopamine hit resulting in that ‘feel good’ feeling.⠀ Mood - sugar can make us feel good initially due to increased blood sugar levels, however these can quickly drop causing a ‘crash’, resulting in depressed mood.⠀ Body weight - excess consumption can cause weight gain due to the increase in caloric intake.⠀ ⠀ Natural sugars vs. Refined sugars?⠀ It’s believed that natural sugars are better for us than refined sugars and while we do get more nutrients from natural sugar, both types of sugar are processed in the same way within the body. The reason that our body reacts more favourably to natural sugar is that it’s generally consumed in lower quantities than refined sugars which often offer lower nutritional value and fibre content resulting in more rapid absorption. ⠀ Whilst natural and refined sugar should be consumed as part of a balanced and nutritious diet we should be conscious of how these foods make us feel and the enjoyment of consumption! If you’d like some nutritional guidance, get in touch!

1-2-1 PERSONAL TRAINING ⁣ ⁣ I’m currently running socially distant 1-2-1 personal training sessions in and around the Tetbury area. I have a variety of equipment available and my sessions are tailored to your goals.⁣ ⁣ If you’re not sure whether 1-2-1 sessions are for you, now’s the perfect time to give them a go as my sessions are currently discounted until @bpfhub opens again!⁣ ⁣ If you’d like to book a session or you’re not sure how I can help, get in touch!

This weeks #wednesdaywisdom is on AN INTRO TO MACRONUTRIENTS ‘MACROS’ & MICRONUTRIENTS ‘MICROS’.⁣⁣ ⁣⁣ MACRONUTRIENTS are the nutrients we need in large quantities that provide us with energy and growth. The 3 macros are:⁣⁣ PROTEIN allows your body to grow and repair tissues. Recommended: 10%-30% of your daily intake.🥩 ⁣⁣ CARBOHYDRATES provide the body with energy. Recommended: 45%-65% of your daily intake. 🥔 ⁣⁣ FAT allows us to store energy and protect our organs. Recommended: 25%-35% of your daily intake. 🥜 ⁣⁣ ⁣⁣ MICRONUTRIENTS are nutrients needed in small amounts that are essential for proper growth and development.⁣⁣ ⁣⁣ It’s essential that we consume a balanced and nutrient rich diet so that we can maintain our energy balance. Depending on your training goals, you may favour a particular macronutrient split, e.g increasing your carbohydrate intake to benefit endurance exercise.⁣⁣

Website coming soon..

This weeks #wednesdaywisdom topic is on: EXERCISE, IT’S NOT JUST FOR WEIGHT LOSS! Exercise is forever progressing. We’ve seen fads come and go, changes in method and equipment, and importantly, changes in mindset. We’ve realised that there are many benefits to exercise, and that weight loss does not need to be the main motivator. Here are some other great reasons to exercise: 🟠 Non-aesthetic Goals - if you enjoy setting yourself goals, exercise is a great way to do this through technique, reps, sets, weights, distance, new skills etc.. 🟡 Strength Improvements - progressive overload helps us to increase our strength. It’s no secret that improved strength is a great feeling! 🟢 Aerobic Capacity Improvements - you may be able to move more easily than you did previously. Perhaps taking the stairs is done with ease, you can walk for longer or you can go out cycling with your friends! 🔵 Mental Health Benefits - we experience improved mood due to the way physical activity stimulates certain chemicals in the brain. We may also find that exercise alleviates feelings of depression, anxiety and stress. 🟣 It’s Fun! - it’s a great way to socialise and meet new people, whether it’s in a class or when you’re out for a walk with your dog! Why do you exercise?

Introducing #wednesdaywisdom! This weeks topic is MOBILITY & FLEXIBILITY. We often see mobility and flexibility used interchangeably, but what do they mean? Mobility = your ability to move actively through a range of motion, put simply: the range of motion that a joint is capable of. Improvements to your mobility can be made by improving flexibility, strengthening problem areas and practicing motion changes. Flexibility = your ability to move passively through a range of motion, put simply: the lengthening capacity of a muscle. Improvements can be made by stretching and foam rolling. Improved mobility and flexibility have many benefits and should be improved alongside each other. Some benefits include; improved posture and positioning, more efficient movement, reduced risk of injury and reduced tension to name a few!

🎉 Let the training commence! I’m pleased to announce that I am now able to offer 1-2-1 outdoor training sessions to current and new clients! Whether you’ve pushed your health and fitness aside over the past few weeks and want to get back into a routine, you’re missing the gym or you need some extra motivation and a dose of accountability - I can help! Please get in touch if you have any questions, need further information or would like to book a session.

Looking forward to getting back to @bpfhub

🏆 The BPF Home Games 🏆 - Each week one of our trainers will be bringing you a different workout to complete in the comfort of your own home or garden. No fitness equipment will be required for the workouts - just household items. All their workouts will take 10-15 minutes and there will be a scaled option available for each workout. - Workouts will be released at 6pm on a Sunday and you’ll have until 6pm the following Saturday to complete the workout. Make sure to send your scores into the @bpfhub Facebook or Instagram page if you’d like to be part of the leaderboard. There will also be a Male/Female category for both the normal and scaled options. - There are no prizes - it’s just for fun and we want as many of you to take part as possible! - Workout 1.1 is being bought to you by @charliehitchcockpt for this week - swipe for the workout 👉🏻 - Any questions drop us a message and lets get to work 💪🏻

Repost from @bpfhub • We hope you’ve all been enjoying our recent Zoom Fitness Classes. - Check out the schedule below for this coming weeks: - Monday 9am: Bodysculpt w/ @charliehitchcock_ Zoom Code: 274-126-8622 - Tuesday 9am: Core w/ @maddi.pt Zoom Code: 681-556-1611 - Wednesday 9am: HIIT w/ @df_training Zoom Code: 692-390-7000 - Thursday 8am: Kettlebells w/ @joshhoarebpf Zoom Code: 505-093-2818 - Friday 9am: Metcon w/ @df_training Zoom Code: 692-390-7000 -

If you’re missing @bpfhub, join me for the following FREE 30 minute Zoom classes this week: 🔹Thursday 9am - DUMBBELLS (1 or 2 DB’s needed - DB replacements e.g water bottles/tin cans are also welcome) 🔹 Friday 9am - METCON (no equipment needed) Zoom code: 681 556 1611

Yesterday’s rest day preparing me for the week ahead🔋

Turbo training & tanning ☀️

Hit save & give this one a go - complete in a circuit as many times as you like! Full video here: https://youtu.be/0nC8jV7L1YQ

Snippet from today’s workout

Sunbathing Rosie to keep you happy on this quiet Tuesday morning 🌞

Challenge yourself to try something different #personaltraining @bpfhub

Let the training begin! #turfgames2020

Strength based gym work helps us every day activities as well as encouraging progression within the gym. If you’re not sure where to start, get in touch!

the key is in the accessory 🔑