Katya & David Sá

Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Katya & David Sá, Personal trainer, Bracknell.

Operating as usual

Photos from Katya & David Sá's post 04/10/2023

Congratulations to the exemplary team for another remarkable achievement. Your hard work, dedication, and consistent excellence continue to inspire. Keep up the exceptional effort and reach for even greater heights!

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🏆 Shout out to our remarkable students who lit up the LTSI English Open with their talent and tenacity! 🥋🌟 We're celebrating 5 Golds, 1 Silver, and 3 Bronzes! 🥇🥇🥇🥇🥇🥈🥉🥉🥉work paid truly paid off Keep reaching for the stars, champions! 🌟💪

Photos from Katya & David Sá's post 25/09/2023

The dedicated and unstoppable TATU team spent their Saturday working tirelessly towards their goal, leaving no stone unturned in their pursuit of success. Keep going team 🥋👊🏻

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👏🥋 Big Shoutout to Our Competition Development Team and TATU Squad! 🥋👏

Huge applause for the incredible dedication and hard work these amazing individuals put in on a Saturday morning. 🌟💪 Your commitment is truly inspiring. Let's keep pushing for excellence together! 🚀🏆

20/09/2023

𝗔𝗻𝗰𝗶𝗲𝗻𝘁 Wisdom Meets 𝗠𝗼𝗱𝗲𝗿𝗻 Healing: Discover the Benefits of Dry Cupping 💫 Contact us for more info! 📞💬


🅳🆁🆈 🅲🆄🅿🅿🅸🅽🅶 has a long history and is believed to have originated in ancient Egypt, China, and the Middle East. It has been practiced for thousands of years as a part of traditional medicine systems.
Today, it is used as a complementary therapy alongside conventional medicine for various conditions. It involves placing cups on the skin to create suction. These cups can be made of various materials such as glass, silicone, or plastic and can be heated or pump assisted to create the vacuum effect necessary.
 
Always 𝗥𝗘𝗠𝗘𝗠𝗕𝗘𝗥 that individual circumstances may vary, so seeking professional advice is essential to determine whether dry cupping is suitable for you specifically.⠀

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20/09/2023

🅳🆁🆈 🅲🆄🅿🅿🅸🅽🅶 has a long history and is believed to have originated in ancient Egypt, China, and the Middle East. It has been practiced for thousands of years as a part of traditional medicine systems.
Today, it is used as a complementary therapy alongside conventional medicine for various conditions. It involves placing cups on the skin to create suction. These cups can be made of various materials such as glass, silicone, or plastic and can be heated or pump assisted to create the vacuum effect necessary.
 
Dry cupping offers several benefits. Some of the commonly suggested benefits include:
𝗣𝗮𝗶𝗻 𝗥𝗲𝗹𝗶𝗲𝗳: help alleviate muscle and joint pain by improving blood circulation and reducing inflammation.
 
𝗥𝗲𝗹𝗮𝘅𝗮𝘁𝗶𝗼𝗻 & 𝗦𝘁𝗿𝗲𝘀𝘀 𝗥𝗲𝗱𝘂𝗰𝘁𝗶𝗼𝗻: the suction created by cupping can promote relaxation and relieve stress by stimulating the nervous system.
 
𝗜𝗺𝗽𝗿𝗼𝘃𝗲𝗱 𝗕𝗹𝗼𝗼𝗱 𝗖𝗶𝗿𝗰𝘂𝗹𝗮𝘁𝗶𝗼𝗻: enhance blood flow to the treated area, promoting the delivery of oxygen and nutrients to the tissues.
 
𝗠𝘂𝘀𝗰𝗹𝗲 𝗥𝗲𝗰𝗼𝘃𝗲𝗿𝘆: athletes and individuals involved in physical activities may use cupping to potentially speed up muscle recovery and reduce muscle soreness.
 
Dry cupping is generally safe for most people, but there are certain situations where it may not be recommended. It's always best to disclose all your medical history during your consultation and ask as many questions as you feel necessary.
 
Always 𝗥𝗘𝗠𝗘𝗠𝗕𝗘𝗥 that individual circumstances may vary, so seeking professional advice is essential to determine whether dry cupping is suitable for you specifically.⠀

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18/09/2023

𝗖𝗢𝗡𝗚𝗥𝗔𝗧𝗨𝗟𝗔𝗧𝗜𝗢𝗡𝗦 to the team on your outstanding performance and fantastic results at the 2023 National Open! Your hard work, dedication, and skill truly paid off. Your success is a testament to your talent and the effort you put into training. Keep up the excellent work and continue to shine. Well done, team!⠀

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🏆🥇🥈🥉 Wow! What an Outstanding Achievement at the 2023 National Open! 🌟

Our incredible team brought home an impressive 11 medals, including 3 golds, 4 silvers, and 4 bronzes! 🥋🏅🥈🥉 It's a testament to the hard work and dedication of our 8 competitors.

A huge round of applause for this remarkable performance! 🎉👏 You've made us immensely proud. Keep shining and achieving greatness! 💪🌟

06/09/2023

𝗛𝗶𝘆𝗮 😃⠀
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We are excited to inform you that we are now open and ready to take bookings for mobile massage therapy sessions. ⠀
Why not 𝗧𝗥𝗘𝗔𝗧 yourself?⠀⠀

𝗗𝗠 us to schedule your appointment today! 🙃⠀

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Photos from Katya & David Sá's post 02/09/2023

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🎒📚 Are You Ready for School? 📚🎒
Introducing our exciting addition to the syllabus - the "Back to School Survival System!" 🌟 This four-week course is designed to equip your children with vital tools for thriving in school. 🏫💪

Our program focuses on:
✨ Building Emotional Resilience
✨ Enhancing Communication Skills
✨ Boosting Self-Confidence

Through interactive and enjoyable activities, we'll empower your child to confidently navigate school life. 🤝🌈 By enrolling in this program, you're investing in their well-being and setting them on a path to success. 🚀🎓

Get ready for a journey of growth and achievement!📝🌟

16/08/2023

𝗧𝗮𝗲𝗸𝘄𝗼𝗻𝗱𝗼 is a Korean martial art that focuses on high kicks, fast movements, and powerful strikes. It is not only a form of self-defense but also a way to improve physical fitness, develop mental strength, and instill discipline. Taekwondo classes are available to individuals of all ages and skill levels.

Classes typically comprise a combination of physical exercises, basic and advanced techniques, pad work, and more. Students are taught to focus on improving their balance, flexibility, strength, agility, and mental concentration. Regular training hones their reflexes, enhances cardiovascular fitness, and improves coordination.

Aside from physical training, taekwondo also emphasizes the development of life skills such as discipline, respect, perseverance, and confidence. Students learn to set goals, work towards them, and face challenges with determination. They are encouraged to maintain a positive attitude both inside and outside the training hall.

𝗜𝗻𝘁𝗲𝗿𝗲𝘀𝘁𝗲𝗱? Book your trial class now with ☺️⠀

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05/08/2023

𝗪𝗲’𝗿𝗲 𝗼𝗳𝗳. ⁣

It’s time to relax, recharge, plan and focus on the next steps. This period will allow us to return with renewed energy and provide you with the exceptional care you deserve.⁣

The clinic will be re-open on the 𝟷𝟷𝘵𝘩 𝘚𝘦𝘱𝘵𝘦𝘮𝘣𝘦𝘳. ⁣

The online coaching service will continue to be available. Feel free to get in touch 🙂

Wishing you all a wonderful summer filled with joy, relaxation, and memorable moments.

Timeline photos 02/08/2023

𝘏𝘰𝘸 𝘮𝘶𝘤𝘩 𝘸𝘢𝘵𝘦𝘳 𝘪𝘴 𝘦𝘯𝘰𝘶𝘨𝘩?⁣

Too little water and it is like pumping sludge. You can get headaches, feel sluggish, not energised.⁣

Too much water, and you can dilute the blood so much it causes a raft of problems.⁣

Both taken to the extreme can lead to severe issues and even death. And that is because the body likes to be in balance and the concentration of essential minerals is influenced by your hydration status.⁣

𝐒𝐨, 𝐡𝐨𝐰 𝐦𝐮𝐜𝐡 𝐰𝐚𝐭𝐞𝐫 𝐬𝐡𝐨𝐮𝐥𝐝 𝐰𝐞 𝐛𝐞 𝐝𝐫𝐢𝐧𝐤𝐢𝐧𝐠?⁣

Firstly, most of our hydration actually comes from the foods we eat.⁣

If you are mostly consuming whole foods or single ingredient foods - you are getting afair good amount of hydration from there. Add a little salt on it to replace minerals lost through sweat.⁣

If you consume mostly highly processed and pallatable foods - it is likely you are not getting much hydration from them. And you are probably having too much salt!⁣

Assuming you eat moslty single ingredient a good amount of water is about 30ml per kg of bodyweight. If you are 100kg, drink 3L of waster.⁣

If you workout and are a very good sweater (yes, sweating is a skill), then be sure to increase that a bit.⁣
If you consume highly processed foods, also increase that a bit.⁣

Check your urine as an indicator of hydration - the lighter the colour the better generally.⁣

Timeline photos 30/07/2023

𝐓𝐡𝐞 𝐦𝐨𝐬𝐭 𝐏𝐨𝐰𝐞𝐫𝐟𝐮𝐥 𝐩𝐞𝐨𝐩𝐥𝐞 𝐨𝐧 𝐭𝐡𝐞 𝐩𝐥𝐚𝐧𝐞𝐭 𝐚𝐫𝐞 𝐩𝐫𝐨𝐛𝐚𝐛𝐥𝐲 𝐎𝐥𝐲𝐦𝐩𝐢𝐜 𝗪𝐞𝐢𝐠𝐡𝐥𝐢𝐟𝐭𝐞𝐫𝐬.⁣

In one movement they can bring a spectacular amount of weight from the floor to over their heads.⁣

But training and developing Power is not only for the elite and athletes.⁣

We develop Power in Athletes to get them to perform better in their sport:⁣
- Puching or Kicking Harder⁣
- Throwing or Pitching faster⁣
- Jumping higher or longer⁣

We also develop power in general population:⁣
- to prevent falls⁣
- lift their kids from the floor⁣
- doing regular chores or daily activities⁣

𝐈𝐟 𝐲𝐨𝐮 𝐰𝐚𝐧𝐭 𝐭𝐨 𝐟𝐢𝐧𝐝 𝐨𝐮𝐭 𝐦𝐨𝐫𝐞 𝐚𝐛𝐨𝐮𝐭 𝐡𝐨𝐰 𝐭𝐨 𝐝𝐞𝐯𝐞𝐥𝐨𝐩 𝐏𝐨𝐰𝐞𝐫, 𝐠𝐞𝐭 𝐢𝐧 𝐭𝐨𝐮𝐜𝐡!⁣

Timeline photos 26/07/2023

A key part of training is 𝐫𝐞𝐜𝐨𝐯𝐞𝐫𝐲!⁣⁣
⁣⁣
And recovery starts with the breath. Next time you go for your workout, try to spend 5 to 10 minutes afterwards getting back to nasal breathing.⁣⁣
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Down regulate before moving on with the rest of your day, to ensure you are not always functioning at high pace throughout the day.⁣⁣
⁣⁣
The body is smart, but accumulates stress, even when not physical - so you can tip over with your workouts if you are not keeping other stressors in check.⁣⁣
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Down regulation allows you to go about the rest of your day with a a bit more energy.⁣⁣
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𝐆𝐢𝐯𝐞 𝐢𝐭 𝐚 𝐭𝐫𝐲 𝐚𝐟𝐭𝐞𝐫 𝐲𝐨𝐮𝐫 𝐧𝐞𝐱𝐭 𝐰𝐨𝐫𝐤𝐨𝐮𝐭!⁣⁣
⁣⁣

Timeline photos 23/07/2023

𝘛𝘳𝘢𝘪𝘯𝘪𝘯𝘨 𝘪𝘴 𝘯𝘰𝘵 𝘫𝘶𝘴𝘵 𝘧𝘰𝘳 𝘵𝘩𝘦 𝘣𝘰𝘥𝘺.⁣

It does so much for our brains as well:⁣
- Releasing BDNF⁣
- Strengthening the Blood Brain Barrier⁣
- Developing new links in the Brain⁣
- Regulating fuel sources for the Brain⁣
- Regulating Sleep and Recovery which does the brain wonders⁣

Training and Exercising are the number one tool in our toolbox for our health.⁣

We have worked very hard to remove stress from our lives - we just replaced one type of stress with another.⁣

Now we are having to add structured exercise as a stressor to help with our health.⁣

𝐈𝐭 𝐢𝐬 𝐚 𝐠𝐫𝐞𝐚𝐭 𝐭𝐨𝐨𝐥 𝐢𝐧 𝐭𝐡𝐢𝐬 𝐦𝐨𝐝𝐞𝐫𝐧 𝐰𝐨𝐫𝐥𝐝 - 𝐮𝐬𝐞 𝐢𝐭!⁣

Photos from Katya & David Sá's post 19/07/2023

Today we congratulate the younger #𝗧𝗔𝗧𝗨𝘁𝗲𝗮𝗺 groups on another amazing grading day! Keep up the great work and continue to make each day memorable. You are all capable of achieving incredible things. Enjoy this moment of celebration and know that you are deserving of all the accolades. Well done, and keep shining bright!

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🌟🥋 A round of applause for all our TinyTAT's & Juniors who gave it their all during yesterday's grading! 🎉 Your dedication and commitment to hard work were truly impressive. 🙌🥋

Taekwon-Do's future is looking brighter than ever with talented students like you! 🚀🎓

18/07/2023

The dedication of the🥋 #𝗧𝗔𝗧𝗨𝘁𝗲𝗮𝗺 cadets and seniors is commendable! By consistently putting in the effort and staying committed to their training, they are setting themselves up for success. ⁣

Well done 🥋 #𝗧𝗔𝗧𝗨𝘁𝗲𝗮𝗺, dedication is the key to achieving your goals and realizing your dreams. Keep up the great work, and never stop pursuing your passions. 𝗬𝗼𝘂'𝘃𝗲 𝗴𝗼𝘁 𝘁𝗵𝗶𝘀!

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🌟🥋 A round of applause for all our cadets and adults who participated in the grading this weekend! 🎉 Your hard work and dedication were truly inspiring to witness. 💪

We couldn't be prouder of each and every one of you for giving it your all during the grading. It's through challenges like these that we grow and improve as martial artists. 🥋🚀

🏆🌟

Timeline photos 16/07/2023

𝐓𝐫𝐚𝐢𝐧 𝐟𝐨𝐫 𝐇𝐞𝐚𝐥𝐭𝐡, 𝐧𝐨𝐭 𝐟𝐨𝐫 𝐋𝐨𝐨𝐤𝐬.⁣

Most people either do "Cardio" or "Lift Weights" - few combine both.⁣
Most people think of exercise to "Lose Weight" - few view it as a Health Tool⁣

Training and Exercise can result in Adaptations that will support your Health now and in the Future.⁣
- 𝘚𝘬𝘪𝘭𝘭⁣
- 𝘚𝘱𝘦𝘦𝘥⁣
- 𝘗𝘰𝘸𝘦𝘳⁣
- 𝘚𝘵𝘳𝘦𝘯𝘨𝘵𝘩⁣
- 𝘏𝘺𝘱𝘦𝘳𝘵𝘳𝘰𝘱𝘩𝘺⁣
- 𝘔𝘶𝘴𝘤𝘶𝘭𝘢𝘳 𝘌𝘯𝘥𝘶𝘳𝘢𝘯𝘤𝘦⁣
- 𝘈𝘯𝘢𝘦𝘳𝘰𝘣𝘪𝘤 𝘊𝘢𝘱𝘢𝘤𝘪𝘵𝘺⁣
- 𝘈𝘦𝘳𝘰𝘣𝘪𝘤 𝘊𝘢𝘱𝘢𝘤𝘪𝘵𝘺⁣
- 𝘓𝘰𝘯𝘨 𝘋𝘶𝘳𝘢𝘵𝘪𝘰𝘯/𝘌𝘯𝘥𝘶𝘳𝘢𝘯𝘤𝘦⁣

Exercise and Training are the no.1 Tools to improve Health - even without Weight Loss!⁣

No matter where you are in your journey, get in touch with any questions - we can help!⁣

Timeline photos 13/07/2023

"𝘐 𝘥𝘰𝘯'𝘵 𝘩𝘢𝘷𝘦 𝘵𝘩𝘦 𝘵𝘪𝘮𝘦 𝘵𝘰 𝘵𝘳𝘢𝘪𝘯!"⁣

Many people say this because they think they need to spend HOURS in the gym to get results.⁣

Great news is that you don't!⁣
If you can spare 30 min, 3 x per week - we can work with that!⁣

If you still think you have no time, then try introducing Micro-Breaks and Micro-Training Strategies.⁣

Get away from your desk between meetings or between tasks and get a mini workout each time.⁣

20 x Air Squats before going to the Toilet every time⁣
10 x Burpees as fast as possible before starting a new cognitive task⁣
Sprint up the stairs (never sprint down!)⁣

I mean, get creative with it - make it a game, put some scores and targets - get it done!⁣

𝐍𝐨 𝐞𝐱𝐜𝐮𝐬𝐞𝐬!⁣

Timeline photos 09/07/2023

𝘈𝘵𝘩𝘭𝘦𝘵𝘪𝘤 𝘋𝘦𝘷𝘦𝘭𝘰𝘱𝘮𝘦𝘯𝘵 𝘪𝘴 𝘴𝘰 𝘶𝘯𝘥𝘦𝘳𝘳𝘢𝘵𝘦𝘥 𝘧𝘰𝘳 𝘎𝘦𝘯𝘦𝘳𝘢𝘭 𝘗𝘰𝘱𝘶𝘭𝘢𝘵𝘪𝘰𝘯⁣⁣
⁣⁣
We train athletes to develop general movement patterns and then get stronger, faster and more powerful in those patterns.⁣⁣
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We work on injury prevention, muscular development, cardiovascular development, reactivity and all sorts.⁣⁣
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This way of trainng prepares them for their sport - for longevity and performance.⁣⁣
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𝐓𝐡𝐞 𝐬𝐩𝐨𝐫𝐭 𝐨𝐟 𝐭𝐡𝐞 𝐠𝐞𝐧𝐞𝐫𝐚𝐥 𝐩𝐨𝐩𝐮𝐥𝐚𝐭𝐢𝐨𝐧 𝐢𝐬 𝐥𝐢𝐟𝐞!⁣⁣
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In life you want to be able to carry, lift, run, hike, bike, stand for long periods, do DIY, dance, you name it!⁣⁣
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In order to create longevity and performance is many aspects of life, you need to train like an athlete, for your sport - The sport of LIFE!⁣⁣
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𝘋𝘦𝘷𝘦𝘭𝘰𝘱𝘪𝘯𝘨 𝘈𝘵𝘩𝘭𝘦𝘵𝘪𝘤𝘪𝘴𝘮 𝘪𝘴 𝘱𝘳𝘰𝘣𝘢𝘣𝘭𝘺 𝘵𝘩𝘦 𝘭𝘦𝘢𝘴𝘵 𝘴𝘰𝘶𝘨𝘩𝘵 𝘢𝘧𝘵𝘦𝘳 𝘨𝘰𝘢𝘭 𝘸𝘩𝘦𝘯 𝘪𝘵 𝘤𝘰𝘮𝘦𝘴 𝘵𝘰 𝘧𝘪𝘵𝘯𝘦𝘴𝘴 𝘨𝘰𝘢𝘭𝘴.⁣⁣
⁣⁣
People are stuck in the lose weight and build muscle - like they are the only choices they have.⁣⁣
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𝐅𝐫𝐞𝐞 𝐲𝐨𝐮𝐫 𝐦𝐢𝐧𝐝 - 𝐝𝐞𝐯𝐞𝐥𝐨𝐩 𝐚𝐭𝐡𝐥𝐞𝐭𝐢𝐜𝐢𝐬𝐦 𝐢𝐧𝐬𝐭𝐞𝐚𝐝 - 𝐭𝐡𝐞 𝐫𝐞𝐬𝐭 𝐰𝐢𝐥𝐥 𝐟𝐨𝐥𝐥𝐨𝐰!⁣⁣
⁣⁣

Timeline photos 05/07/2023

𝐑𝐞𝐜𝐨𝐯𝐞𝐫𝐲 𝐢𝐬 𝐧𝐨𝐭 𝐣𝐮𝐬𝐭 𝐭𝐚𝐤𝐢𝐧𝐠 𝐚 𝐫𝐞𝐬𝐭⁣

Recovery is actually the amount of time your body takes to go back to baseline or an improved baseline, based on the effort or stress that has been put on it.⁣

Don't wait until you are out of gas to recover - instead implement strategies that allow you to recover and perform at your potential.⁣

- Improve your Sleep⁣
- Wear Compression Clothes⁣
- Eat a Balanced Diet⁣
- Use Massage and assitance of tools⁣
- Use heat⁣
- Stay Hydrated⁣

In our experience, most people seek Sports Massage only once they are in real pain - they seek it as treatment.⁣

Although it can be used as treatment, being proactive and avoiding problems in the first place is probably more beneficial, as it does not stop you from doing the things you want to do.⁣

Lower back pain, tight shoulders and neck and injuries from exercising or lack of it are the most commong reasons people look for massage.⁣

𝐃𝐨𝐧'𝐭 𝐰𝐚𝐢𝐭 𝐮𝐧𝐭𝐢𝐥 𝐢𝐭 𝐢𝐬 𝐭𝐨𝐨 𝐥𝐚𝐭𝐞.⁣

Timeline photos 02/07/2023

𝟽𝟶% 𝘰𝘧 𝘢𝘥𝘶𝘭𝘵𝘴 𝘥𝘰 𝘯𝘰𝘵 𝘮𝘦𝘦𝘵 𝘵𝘩𝘦 𝘮𝘪𝘯𝘪𝘮𝘶𝘮 𝟽𝘩 𝘴𝘭𝘦𝘦𝘱!⁣

Sleep is one of the top things to improve:⁣
- Mood⁣
- Energy⁣
- Brain Performance⁣
- Nutrition⁣
- Recovery⁣
- Immunity⁣

When you sleep, your body recharges and heals.⁣

Contrary to what many people believe - your body does not shut down⁣

It continues to work to revitalise your brain, improve memory and cognition and heal any muscles that may have been worked or overworked as well as repair other cells.⁣

What can you do to improve your sleep and get those 7 to 9 hours sleep?⁣

- 𝐂𝐨𝐧𝐬𝐢𝐬𝐭𝐞𝐧𝐭 𝐬𝐥𝐞𝐞𝐩 𝐚𝐧𝐝 𝐰𝐚𝐤𝐞 𝐭𝐢𝐦𝐞⁣
Going to bed and waking up at the same time each day plays to your body's natural clock - your circadian rhythm is set and kept by doing exactly that.⁣

- 𝐂𝐨𝐨𝐥 𝐁𝐞𝐝𝐫𝐨𝐨𝐦 - 𝐧𝐨, 𝐧𝐨𝐭 𝐟𝐮𝐧𝐤𝐲, 𝐜𝐨𝐥𝐝!⁣
Anything in the region of 18 degrees celsius is helpful in falling asleep and staying asleep.⁣

- 𝐍𝐨 𝐂𝐚𝐟𝐟𝐞𝐢𝐧𝐞 𝟔 𝐡𝐨𝐮𝐫𝐬 𝐛𝐞𝐟𝐨𝐫𝐞 𝐛𝐞𝐝 - 𝐭𝐡𝐞 𝐞𝐚𝐫𝐥𝐢𝐞𝐫 𝐭𝐡𝐞 𝐛𝐞𝐭𝐭𝐞𝐫⁣
Caffeine is a great stimulant and improves performance and cognition when used correctly.⁣
It takes quite a bit of time for your body to process it and remove it from the system⁣

Keeping caffeine to the morning or at least prior to 2p.m. can be a good strategy.⁣

- 𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞 𝐚𝐧𝐝 𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠⁣
Exercise has many benefits to health. One of them is helping you fall asleep.⁣
Especially when it is combined with sunlight exposure early in the morning.⁣

This gets a ramp up of coritsol, which sets a timer that runs out about the time you need to go to bed.⁣

- 𝐍𝐨 𝐬𝐜𝐫𝐞𝐞𝐧 𝐭𝐢𝐦𝐞 𝟏 𝐭𝐨 𝟐 𝐡𝐨𝐮𝐫𝐬 𝐛𝐞𝐟𝐨𝐫𝐞 𝐛𝐞𝐝⁣
You want bright lights in the morning and no light or sim lights in the evening. Devices have bright lights and also contain blue light.⁣

Winding down prior to bed can help - pick-up a book instead.⁣

- 𝐍𝐨 𝐟𝐥𝐮𝐢𝐝𝐬 𝟐 𝐭𝐨 𝟑 𝐡𝐨𝐮𝐫𝐬 𝐛𝐞𝐟𝐨𝐫𝐞 𝐛𝐞𝐝⁣
Hydration is important to help your body function properly. But you don't want to drink so much before bed that you have to wake up to go to the toilet all the time.⁣

Pre-load your fluids in the earlier parts of the day.⁣

𝐀𝐧𝐲𝐭𝐡𝐢𝐧𝐠 𝐞𝐥𝐬𝐞 𝐲𝐨𝐮 𝐰𝐨𝐮𝐥𝐝 𝐚𝐝𝐝?⁣

Timeline photos 28/06/2023

𝘏𝘦𝘳𝘦 𝘢𝘳𝘦 𝟻 𝘩𝘢𝘣𝘪𝘵𝘴 𝘵𝘰 𝘸𝘰𝘳𝘬 𝘰𝘯 𝘵𝘰 𝘪𝘮𝘱𝘳𝘰𝘷𝘦 𝘺𝘰𝘶𝘳 𝘴𝘭𝘦𝘦𝘱:⁣

- Keep Sleep and Wake Times similar and consistent form day to day⁣

- Get Natural or Bright Light early in the morning - even better if you pair it with exercise.⁣

- Dim lights closer to bed time and avoid devices closer to bed time⁣

- Pre-load Hydration in your day and don't drink fluids 2h prior to bed⁣

𝐈𝐦𝐩𝐫𝐨𝐯𝐞 𝐲𝐨𝐮𝐫 𝐬𝐥𝐞𝐞𝐩, 𝐢𝐦𝐩𝐫𝐨𝐯𝐞 𝐲𝐨𝐮𝐫 𝐫𝐞𝐜𝐨𝐯𝐞𝐫𝐲, 𝐢𝐦𝐩𝐫𝐨𝐯𝐞 𝐲𝐨𝐮𝐫 𝐞𝐧𝐞𝐫𝐠𝐲!⁣

Photos from Katya & David Sá's post 26/06/2023

Hard work and dedication are two essential ingredients for achieving success in any area of life. Hard work involves putting in the effort and time required to achieve a specific goal. It means pushing yourself beyond your limits, being persistent, and staying focused on your objectives.

Dedication, on the other hand, is the commitment and loyalty towards a particular task or goal. It involves staying committed to your goals, even when faced with challenges or setbacks. Dedication requires sacrificing your time, energy, and resources towards achieving your objectives.

Together, hard work and dedication form a powerful combination that can help you accomplish anything you set your mind to and this is what the squad does. Awesome commitment from all squad members and coaches.

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Squad goals: spending our Saturday mornings grinding 💪 Training together, pushing limits, and reaching new heights! We're a team that's unstoppable.

Timeline photos 25/06/2023

𝐏𝐥𝐞𝐚𝐬𝐞 𝐝𝐨 𝐍𝐎𝐓 𝐬𝐭𝐨𝐩 𝐦𝐨𝐯𝐢𝐧𝐠!⁣

Injuries, sprains and pains can be caused by a lot of things and many times occur when someone is moving.⁣

During a workout, picking something up or standing up - 𝘵𝘩𝘢𝘵 𝘪𝘴 𝘸𝘩𝘦𝘯 𝘪𝘵 𝘩𝘪𝘵𝘴.⁣

What many people tend to do is to stop moving altogether and wait for the pain to go away.⁣

This may be required for specific scenarios, obviously. If you have a broken limb, it should remain steady for a while.⁣

However, for most pains and sprains, 𝐦𝐨𝐯𝐞𝐦𝐞𝐧𝐭 𝐢𝐬 𝐰𝐡𝐚𝐭 𝐡𝐞𝐥𝐩𝐬 𝐡𝐞𝐚𝐥.⁣

Movement promotes blood flow, removal of toxins and strengthening of weaker areas that inadvertently may have been the root cause of the problem in the first place.⁣

It many time is movement in near by regions, but it could also be lightwork in unrelated areas, such as going for a walk or light cycling.⁣

So, 𝐩𝐥𝐞𝐚𝐬𝐞 𝐝𝐨 𝐍𝐎𝐓 𝐬𝐭𝐨𝐩 𝐦𝐨𝐯𝐢𝐧𝐠 - ensure you stay active to promote recovery and healing and prevent the problem from happening again.⁣

Timeline photos 21/06/2023

𝐀𝐧 𝐎𝐧𝐥𝐢𝐧𝐞 𝐏𝐫𝐨𝐠𝐫𝐚𝐦𝐦𝐢𝐧𝐠 𝐚𝐧𝐝 𝐂𝐨𝐚𝐜𝐡𝐢𝐧𝐠 𝐬𝐨𝐥𝐮𝐭𝐢𝐨𝐧 𝐭𝐡𝐚𝐭 𝐠𝐞𝐭𝐬 𝐲𝐨𝐮 𝐭𝐡𝐞 𝐫𝐞𝐬𝐮𝐥𝐭𝐬 𝐲𝐨𝐮 𝐚𝐫𝐞 𝐥𝐨𝐨𝐤𝐢𝐧𝐠 𝐟𝐨𝐫.⁣

Simple and Comprehensive Approach:⁣

- Deliberate Planning⁣
- Establishment of Goals⁣
- Movement Assessment (if required)⁣
- Comprehensive Programming⁣
- Execution⁣
- Review and Update⁣

From 12 week Fixed Term Programmes to Be-Spoke and Personalised Programmes.⁣

Beginners to Athletes and Teams and everyone in between.⁣

𝐆𝐞𝐭 𝐢𝐧 𝐭𝐨𝐮𝐜𝐡 𝐭𝐨 𝐟𝐢𝐧𝐝 𝐨𝐮𝐭 𝐦𝐨𝐫𝐞 𝐚𝐧𝐝 𝐜𝐡𝐨𝐬𝐞 𝐰𝐡𝐚𝐭 𝐢𝐬 𝐫𝐢𝐠𝐡𝐭 𝐟𝐨𝐫 𝐲𝐨𝐮.⁣

Timeline photos 19/06/2023

𝐘𝐨𝐮𝐫 𝐩𝐚𝐢𝐧 𝐬𝐢𝐭𝐞 𝐢𝐬 𝐩𝐫𝐨𝐛𝐚𝐛𝐥𝐲 𝐧𝐨𝐭 𝐭𝐡𝐞 𝐩𝐫𝐨𝐛𝐥𝐞𝐦!⁣⁣
⁣⁣
"I have a bad back!"⁣⁣
"I have shoulder pain!"⁣⁣
"My neck hurts"⁣⁣
⁣⁣
Where you feel the pain, is many times not the cause of the pain and treating it locally may not be the solution.⁣⁣
⁣⁣
Taking painkillers and treating that specific area are just plasters on the problem and will not make it go away.⁣⁣
⁣⁣
𝐅𝐨𝐫 𝐞𝐱𝐚𝐦𝐩𝐥𝐞:⁣⁣
- Lower Back pain can be from tight quads or hip flexors⁣⁣
- Lower Back pain can be from your calves and feet - position and tightness⁣⁣
- Upper Back Pain can be from tight glutes⁣⁣
- Shoulder pain can be from your forearm⁣⁣
⁣⁣
It is helpful to take an holistic view of how you are moving or not moving, to understand where the cause of the problem is, in order to address it.⁣⁣
⁣⁣
By all means create temporary relief by massaging, applying pressure or using other tools in the area where it hurts, but also consider the root cause.⁣⁣
⁣⁣
𝐘𝐨𝐮 𝐝𝐨𝐧'𝐭 𝐡𝐚𝐯𝐞 𝐭𝐨 𝐥𝐢𝐯𝐞 𝐰𝐢𝐭𝐡 𝐩𝐚𝐢𝐧, 𝘮𝘰𝘴𝘵 𝘵𝘩𝘪𝘯𝘨𝘴 𝘤𝘢𝘯 𝘣𝘦 𝘧𝘪𝘹𝘦𝘥 𝘸𝘪𝘵𝘩 𝘢 𝘣𝘪𝘵 𝘰𝘧 𝘮𝘰𝘷𝘦𝘮𝘦𝘯𝘵 𝘢𝘯𝘥 𝘵𝘳𝘢𝘪𝘯𝘪𝘯𝘨.⁣⁣
⁣⁣

Timeline photos 14/06/2023

𝐒𝐨𝐦𝐞 𝐟𝐚𝐜𝐭𝐬 𝐚𝐛𝐨𝐮𝐭 𝐡𝐲𝐝𝐫𝐚𝐭𝐢𝐨𝐧⁣

- Not all Hydration comes from water - your coffee also counts!⁣
- Aim for 30ml per kg of body weight - If you are 100kg, drink 3L per day⁣
- If you workout, replenish 120% of fluids lost - drink a little bit more than your daily requirement⁣

Hydration is key for many bodily functions. Add some flavour to your water if you need to!⁣

Timeline photos 11/06/2023

The World Health Organisation (WHO) defines 𝐬𝐭𝐫𝐞𝐬𝐬 as “𝘢 𝘴𝘵𝘢𝘵𝘦 𝘰𝘧 𝘸𝘰𝘳𝘳𝘺 𝘰𝘳 𝘮𝘦𝘯𝘵𝘢𝘭 𝘵𝘦𝘯𝘴𝘪𝘰𝘯 𝘤𝘢𝘶𝘴𝘦𝘥 𝘣𝘺 𝘢 𝘥𝘪𝘧𝘧𝘪𝘤𝘶𝘭𝘵 𝘴𝘪𝘵𝘶𝘢𝘵𝘪𝘰𝘯. 𝘚𝘵𝘳𝘦𝘴𝘴 𝘪𝘴 𝘢 𝘯𝘢𝘵𝘶𝘳𝘢𝘭 𝘩𝘶𝘮𝘢𝘯 𝘳𝘦𝘴𝘱𝘰𝘯𝘴𝘦 𝘵𝘩𝘢𝘵 𝘱𝘳𝘰𝘮𝘱𝘵𝘴 𝘶𝘴 𝘵𝘰 𝘢𝘥𝘥𝘳𝘦𝘴𝘴 𝘤𝘩𝘢𝘭𝘭𝘦𝘯𝘨𝘦𝘴 𝘢𝘯𝘥 𝘵𝘩𝘳𝘦𝘢𝘵𝘴 𝘪𝘯 𝘰𝘶𝘳 𝘭𝘪𝘷𝘦𝘴.”⁣

Stress seems to have bad press when it is spoken about, but 𝐧𝐨𝐭 𝐚𝐥𝐥 𝐬𝐭𝐫𝐞𝐬𝐬 𝐢𝐬 𝐛𝐚𝐝.⁣

𝐀𝐜𝐮𝐭𝐞 𝐬𝐭𝐫𝐞𝐬𝐬 placed in your body by a workout or even a massage session, can create healing, growth and other benefits.⁣

Not all acute stress is good! Bad things do happen in life.⁣

𝐂𝐡𝐫𝐨𝐧𝐢𝐜 𝐬𝐭𝐫𝐞𝐬𝐬 is different, it is a prolonged exposure to stress which can lead to several conditions, including heart problems.⁣

Here are some things you can work on, that are free of cost:⁣

- 𝐇𝐲𝐝𝐫𝐚𝐭𝐢𝐨𝐧⁣
Drinking 30ml of fluids per kg of bodyweight will ensure you stay hydrated. This is important as most of your body is made up of water and it just ensures that everything is working well⁣

- 𝐒𝐥𝐞𝐞𝐩⁣
Getting 7 to 9h of sleep, depending on your activity levels is key. A great night sleep ensure you are not just rested, but productive and that your body can focus resources where it needs to. Not sleeping enough for consecutive days has great impact on stress.⁣

- 𝗪𝐚𝐥𝐤𝐢𝐧𝐠⁣
Preferably done in nature with exposure to natural light. This ensures movement, which is a great tool for stress as well as creating mental space for creativity, problem solving and you can also work on you breathings while doing this.⁣

- 𝐉𝐨𝐮𝐫𝐧𝐚𝐥𝐢𝐧𝐠⁣
Expressing oneself is a great way to understand yourself as well as to articulate what is creating the stresses and how you can address them. You will be surprised at how much this creates clarity of mind and action!⁣

prevention ⁣

Timeline photos 07/06/2023

𝐓𝐡𝐢𝐬 𝐢𝐬 𝐧𝐨𝐭 𝐣𝐮𝐬𝐭 𝐟𝐨𝐫 𝐚𝐭𝐡𝐥𝐞𝐭𝐞𝐬, 𝐚𝐧𝐲𝐨𝐧𝐞 𝐢𝐬 𝐰𝐞𝐥𝐜𝐨𝐦𝐞.⁣

All ages and abilities, including young active kids!⁣

Book your massage today! If you are unsure this is for you, drop us a message!⁣

Timeline photos 05/06/2023

𝐃𝐨𝐧'𝐭 𝐥𝐞𝐭 𝐲𝐨𝐮𝐫 𝐛𝐚𝐭𝐭𝐞𝐫𝐲 𝐫𝐮𝐧 𝐨𝐧 𝐞𝐦𝐩𝐭𝐲!⁣

There are habits you can adopt to ensure that your battery is recharged and ready to face life.⁣

𝐒𝐨𝐦𝐞 𝐃𝐚𝐢𝐥𝐲 𝐇𝐚𝐛𝐢𝐭𝐬:⁣
- Sleep - 7 to 9 h per day⁣
- Hydration - small sips throughout the day⁣
- Nutrition - 80/20 rule⁣

𝐒𝐨𝐦𝐞 𝐰𝐞𝐞𝐤𝐥𝐲 𝐇𝐚𝐛𝐢𝐭𝐬:⁣
- Play a Sport⁣
- Join a Club⁣
- Do something physical⁣

The mind is energised by 𝐦𝐨𝐯𝐞𝐦𝐞𝐧𝐭 of the body.⁣

Limiting the amount of movement does actually the opposite of what you are looking for.⁣

It seems counterintuitive, right?⁣

We have been taught to get some rest to recharge. Although this may be needed some times, movement paired with appropriate sleep is much better than staying stationary for most days.⁣

01/06/2023

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📣 Exciting Announcement! 🎉

We are thrilled to announce that become our esteemed Bronze Sponsors of our club! 🥉✨

Katya and David Sa are dedicated professionals who bring a holistic and personalized approach to health and wellbeing. With their extensive knowledge and experience, they have transformed the lives of countless individuals, helping them achieve optimal physical and mental fitness.

Whether you're looking to recover from an injury, enhance athletic performance, relieve stress, or simply improve your overall well-being, Katya & David Sa have got you covered! Their innovative methods, backed by years of experience, will revolutionize your fitness journey.

Stay tuned for exciting updates, informative posts, engaging videos, and more! You won't want to miss out on their valuable insights.

Let's welcome Katya & David Sa as our Bronze Sponsors! 🎊 Follow them now and embark on an extraordinary journey towards a healthier, happier you. 💪🌟

Want your business to be the top-listed Gym/sports Facility in Bracknell?

Click here to claim your Sponsored Listing.

Location

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