Bolt360

Bolt360

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๐Ÿฃ๐•๐ˆ๐‘๐“๐”๐€๐‹ ๐„๐€๐’๐“๐„๐‘ ๐„๐†๐† ๐‡๐”๐๐“!๐Ÿฃ

๐—ช๐—ฒ ๐—ฐ๐—ฎ๐—ป'๐˜ ๐—ฑ๐—ผ ๐—ผ๐˜‚๐—ฟ ๐—ฝ๐—น๐—ฎ๐—ป๐—ป๐—ฒ๐—ฑ ๐—˜๐—ฎ๐˜€๐˜๐—ฒ๐—ฟ ๐—ฒ๐—ด๐—ด ๐—ต๐˜‚๐—ป๐˜ ๐—ฎ๐˜ ๐˜๐—ต๐—ฒ ๐—ด๐—ฎ๐—ฟ๐—ฑ๐—ฒ๐—ป ๐˜ƒ๐—ถ๐—น๐—น๐—ฎ๐—ด๐—ฒ, ๐˜€๐—ผ ๐˜„๐—ฒ'๐˜ƒ๐—ฒ ๐—ถ๐—บ๐—ฝ๐—ฟ๐—ผ๐˜ƒ๐—ถ๐˜€๐—ฒ๐—ฑ ๐˜„๐—ถ๐˜๐—ต ๐—ฎ ๐˜ƒ๐—ถ๐—ฟ๐˜๐˜‚๐—ฎ๐—น ๐—ผ๐—ป๐—ฒ!

๐—ง๐—ข ๐—˜๐—ก๐—ง๐—˜๐—ฅ:

1๏ธโƒฃ ๐—ฉ๐—ถ๐˜€๐—ถ๐˜ ๐˜๐—ต๐—ฒ ๐—ฝ๐—ฎ๐—ด๐—ฒ๐˜€ ๐—น๐—ถ๐—ป๐—ธ๐—ฒ๐—ฑ ๐—ฏ๐—ฒ๐—น๐—ผ๐˜„ ๐—ฎ๐—ป๐—ฑ ๐—ด๐—ถ๐˜ƒ๐—ฒ ๐˜๐—ต๐—ฒ๐—บ ๐—ฎ ๐—น๐—ถ๐—ธ๐—ฒ.

2๏ธโƒฃ ๐—–๐—ผ๐˜‚๐—ป๐˜ ๐—ต๐—ผ๐˜„ ๐—บ๐—ฎ๐—ป๐˜† ๐—ฒ๐—ด๐—ด๐˜€ ๐˜†๐—ผ๐˜‚ ๐—ฐ๐—ฎ๐—ป ๐˜€๐—ฒ๐—ฒ ๐—ต๐—ถ๐—ฑ๐—ถ๐—ป๐—ด ๐—ถ๐—ป ๐—ฒ๐—ฎ๐—ฐ๐—ต ๐—ฝ๐—ฎ๐—ด๐—ฒ'๐˜€ ๐—ฐ๐—ผ๐˜ƒ๐—ฒ๐—ฟ ๐—ฝ๐—ต๐—ผ๐˜๐—ผ.

3๏ธโƒฃ ๐—”๐—ฑ๐—ฑ ๐˜‚๐—ฝ ๐—ฎ๐—น๐—น ๐˜๐—ต๐—ฒ ๐—ฒ๐—ด๐—ด๐˜€ ๐˜†๐—ผ๐˜‚'๐˜ƒ๐—ฒ ๐—ณ๐—ผ๐˜‚๐—ป๐—ฑ ๐—ฎ๐—ป๐—ฑ ๐—ฐ๐—ผ๐—บ๐—บ๐—ฒ๐—ป๐˜ ๐˜†๐—ผ๐˜‚๐—ฟ ๐˜๐—ผ๐˜๐—ฎ๐—น ๐—ผ๐—ป ๐˜๐—ต๐—ถ๐˜€ ๐—ฝ๐—ผ๐˜€๐˜.

๐˜–๐‘›๐‘๐‘’ ๐‘ค๐‘’ ๐‘Ž๐‘Ÿ๐‘’ ๐‘๐‘Ž๐‘๐‘˜ ๐‘ก๐‘œ ๐‘›๐‘œ๐‘Ÿ๐‘š๐‘Ž๐‘™ ๐‘๐‘œ๐‘ ๐‘–๐‘›๐‘ก๐‘œ ๐‘‡๐‘œ๐‘ ๐‘œ๐‘“ ๐‘กโ„Ž๐‘’ ๐‘ƒ๐‘œ๐‘ก๐‘  ๐‘“๐‘œ๐‘Ÿ ๐‘Ž ๐‘ ๐‘ค๐‘’๐‘’๐‘ก ๐‘ก๐‘Ÿ๐‘’๐‘Ž๐‘ก ๐˜ข๐˜ด ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ณ๐˜ฆ๐˜ธ๐˜ข๐˜ณ๐˜ฅ ๐Ÿญ๐Ÿฌ๐Ÿซ

Now that the Easter bunny has been declared as a key-worker heโ€™s been hopping to it, but he's got one last Egg Hunt he needs your help withโ€ฆ

Last week he visited some of his friends who offered to help with egg distribution, but it seems that he dropped at least one egg at each location! He's retraced his steps and managed to link to his friend's pages, can you visit them and recover the lost eggs?

First stop Bolt360 to see Steve, who always gets him fighting fit for a race!

Next at Garden 4 Seasons Ltd he picked up his eggs, they've got plenty in stock both chocolate and freshly laid!

His pals at TSI World sorted out his database, so he knew how many eggs he would need for each area!

At Country Mouse Home he found a lovely vintage wheelbarrow to carry all those eggs!

He paid a visit to Top of the Pots Pottery Painting Studio where he painted the eggs up nice and bright!

As he left, he spotted The Material Girl next door, so he scooted in to get some ribbons, Easter eggs need pretty bows of course!

He bounced via Robyn's Nest Cafe to order an Afternoon Tea for delivery to Mummy Bunny, she deserved a little treat!

Then he had one more quick stop, he swung by The Green Room Building Co. as he heard theyโ€™ve also got an Easter drawing competition going and needed to get in his entry quick!

After all this hopping he paid a visit to The Wellness Centre for some much needed R&R, he was ready for his egg deliveries!

Personal training/ Functional training/ Weight loss/ Nutritional advice, Rehab Training, Therapy tre

Operating as usual

19/08/2020

Now back up and running with full cleaning [As before!!!!], of all equipment in-between every client, please go to bolt360.co.uk for more info. Regards Steve

11/06/2020

This speaks volumes๐Ÿ˜Š

20/05/2020

Hopefully this will all be open again in July๐Ÿ˜‰

14/05/2020

26/04/2020

Hi, just realised I have been using a secret workout for ages now and I have unwittingly kept it to myself!! Here's how it goes....
You go upstairs for something, then when you get upstairs you forget what you went up for, so you then go back down stairs again, only to remember when you get downstairs what you went upstairs for in the first place!!!!

It's brilliant, 3 trips instead of one and if your not at the certain age where this specialist training technique comes naturally then I suggest that you all start now... Because you are certainly going to be doing at some point....๐Ÿคฃ๐Ÿคฃ๐Ÿคฃ And best of all you can do it at home๐Ÿ‘๐Ÿคฃ Stay safe๐Ÿ˜Š

23/03/2020

How sadly true.......

Everyone who has ever served in a disciplined service is looking around at people thinking โ€œwhy canโ€™t you just follow basic instructionsโ€

21/03/2020

Hi just a repost that maybe of help

"Assistant Director of Nursing at QE has said theyโ€™ve had a message today that virus seems to be spreading quickly via petrol pumps so they advise to wear gloves when filling up or use paper towel and bin straight away. Can you please pass this around anyone you know.
Could make huge difference"
Regards Steve

18/03/2020

Hi, just a quick post regarding the current health situation...
The studio at bolt360 has always been kept clinically clean, after EVERY client has used equipment, it is all cleaned down with anti-bac sanitiser.

This has been the case from the very first day of opening, is the case today and will remain the case until I retire.

My clients health and safety has always been paramount and I would like to reassure anyone who intends to have personal training in the future that the equipment will always be clinically clean before your session and after your session.

Hopefully this situation will rapidly come to pass and we can get on with running our lives.

I wish you all a safe and healthy future.

My best regards Steve๐Ÿ‘๐Ÿ˜Š

Timeline photos 17/02/2020

Timeline photos

07/02/2020

In a world full of negative news, something a little more positive.............A rescued Roo ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

Rescued baby kangaroo.

Timeline photos 14/01/2020

Timeline photos

09/01/2020

Hi, so you have decided to get fit and healthy for the new year, the problem?
Well youโ€ฆโ€ฆโ€ฆโ€ฆ..

1: Donโ€™t like being in a public gym surrounded by fit people
2: You may wish to lose weight but feel very self conscious
3: Hate mirrors
4: Donโ€™t like crowded places
5: Prefer privacy not publicity

If all or any of the above ticks your boxes but you still want to get fit and healthy then there is a solutionโ€ฆ..

Bolt360 studios, situated in the Berkshire countryside, this very private and quite studio is perfect for those looking to make a change but want to do it in totally privacy and for March only, I am offering a deal for those wishing to try it out.
One off 1hr trial session normally ยฃ30 is now ยฃ20.

For more info please take a look at Bolt360.co.uk
Regards Steve

27/11/2019

Hi just some news on alcohol as we enter the festive season.......

โ€œWine, beer and spirits have the fewest calories, so they may be a better choice for dieters.
Not all beverages are created equal. Wine and beer, for instance, are relatively low in calories and rich in antioxidants, B-complex vitamins and other micronutrients. Cocktails and liquors, by contrast, pack a lot of sugar and provide nothing but empty calories.
One glass of white wine, for example, provides 121 calories and 3.8 grams of carbs. The same amount of red wine boasts 125 calories and 3.8 grams of carbs. Depending on the ingredients used, beer has around 153 calories and 12.6 grams of carbs per can.
If you prefer something stronger, stick to small amounts of vodka, gin or rum. A shot of vodka (1.5 fluid ounces) has only 97 calories and no carbs. In general, distilled spirits provide around 110 calories per servingโ€.

Bolt360's note:
To lessen the effects of alcohol it is advised to eat before and/or during drinking to lessen the alcohol uptake.

What needs to be observed is the food choices after drinking which are not always the healthiest!!!

PS, Happy Christmas and have a great new year [Hic!] ๐Ÿ˜œ

Regards Steve

10/09/2019

Hi all, So the children are back to school, now itโ€™s time for youโ€ฆโ€ฆโ€ฆโ€ฆโ€ฆ..

Although Christmas may not be in your thoughts just yet, if youโ€™r thinking of fitting into a new Xmas party outfit and your feeling the effects of an over indulgent Summer/Autumn, then losing weight and getting a little fitter now will pay dividends in the weeks leading up to Xmas.

You preferably need 3 months to get into the best shape but with a well disciplined mentality it can be done in two.

At bolt360 you will be given a thorough make over of your diet,[ but still allowing for treats ], and a realistic goal to aim for so you can get into Christmas,[ And your party dresses !], in great shape.

And starting now also means that after the festive season has gone and a few pounds have gone on, your in a much better situation to begin your fitness program again, which will give you a great opportunity to look even better for the summer.

Here at bolt360 thereโ€™s no mirrors, no over realistic promises made, just solid advice with an honest opinion with what can be achievable with the time allowed and the fitness abilities of the client.

So if this is something that youโ€™r maybe thinking of, then why not email or text me to arrange a chat to discuss your requirements and goals.

And as an added bonus, if you want to book a trial session after we have had a chat, then the first session with full consultation and dietary advice is yours for half price for this month only,[ยฃ22.50].

And if you decide to sign up for the next 3 months leading into Xmas then thereโ€™s also a massive 30% off 3 months worth of Personal training.

Looking forward to seeing you soon.

Regards Steve

Bolt360.co.uk
โ€œFrom you to newโ€

07/09/2019
03/09/2019

Interesting info on Migraines...........

"One billion people around the world suffer from migraine, making it the third most prevalent illnessโ€”but nobody really knows what causes it.
Weather patterns, bad sleep, hormonal changes, stress, medications and some foods and drinks have all been blamed for triggering an attackโ€”but coffee isn't one of them, or at least not the first two cups, researchers reckon.

But three or more cups a day can increase the risk of a migraine attack, say researchers at the Beth Israel Deaconess Medical Center, who tracked the lifestyle and diets of 98 migraine sufferers for six weeks, and noted what they had consumed just before a migraine attack.

Even though all the usual suspectsโ€”such as alcohol, stress, menstrual cycles and poor sleepโ€”were monitored, only coffee, and specifically three or more cups a day, seemed to be linked to an attack. Those who drank only one or two cups of coffee a day didn't seem to suffer an attack afterwards.

Only those who weren't used to coffee were likely to suffer an attack, even after drinking just one cup".

Regards Steve
sportshealer.com
bolt360.co.uk

27/08/2019

Interesting info regarding Dementia....

"Lifestyle can trump geneticsโ€”even when it comes to having an inherited biological make-up that doubles the risk of dementia.

A healthy lifestyleโ€”including a good diet and not smokingโ€”reduces the risk of dementia by around 30 per cent in people who have a genetic predisposition to develop the condition.

Healthy living has an even bigger protective effect in people who don't have the 'bad genes', which suggests the problem is avoidable for most people who live well, say researchers from the University of Exeter in the UK.

They tracked the health of more than 196,000 people with an average age of 64, and who weren't showing any signs of dementia.

Of these, 20 per cent had a higher risk of developing the condition because of their genetic profileโ€”and 1.13 per cent of those who followed a healthy lifestyle eventually suffered from dementia compared to 1.78 per cent who developed the condition and had an unhealthy diet and didn't exercise, suggesting lifestyle did have an impact on genes.

Just 0.5 per cent of those with a low genetic risk and good lifestyle developed dementia.

A healthy lifestyle includes physical activity, moderate alcohol drinking, a healthy diet and not smoking, the researchers say".

15/07/2019

Hi all
Please find below an extract from a magazine called 'What Drs don't tell you' coffee drinkers may find it of interest.....

''Drinking a cup of coffee could kick-start the body's fat-fighting abilities and help prevent obesity and diabetes.

The drink seems to stimulate a type of fat in the body known as 'brown fat' or brown adipose tissue. The fat helps generate body heat by burning sugar and fat, often when the temperature drops, whereas white fat is the consequence of storing excess calories.

But other than a cold day, nobody has worked out how to stimulate brown fatโ€”although, until recently, scientists believed only babies and hibernating animals possessed it. Brown fat in adults is mainly found around the neck.

Researchers from the UK's University of Nottingham used stem cells from brown fat and thermal imaging to demonstrate it responds to coffee. "In earlier studies, we were able to image someone straight after they drank coffee to see if the brown fat got hotter," said researcher Michael Symonds.

The researchers aren't sure if it's the caffeine in coffee or one of its other compounds that stimulates the fat. They are next planning to test caffeine supplements to see if they also stimulate the fat.

However be aware that over drinking coffee can lead to sleepless nights and irritability.
I believe that drinking coffee with food or close to eating can possibly put weight on due to the fact that caffeine helps the body uptake carbohydrates.
This is why sports gels have caffeine in them.

Anyway enjoy your coffee knowing you might be burning a little bit of brown fat off!!!

Regards Steve

Basic Plank and Side Plank for beginners 09/07/2019

Basic Plank and Side Plank for beginners

Hi All, just a short video on the basic plank and side plank, a great core strength and stability exercise to help with back pain caused through a weak core and employment.

Basic Plank and Side Plank for beginners Basic core exercises, Plank and side Plank from Steve bolt owner of bolt360 fitness studios and sportshealer therapy/treatment clinic. www.bolt360.co.uk www....

Photos from Bolt360's post 04/07/2019

Hi to everyone new to bolt360 FB page and also those I have directed here from my sportshealer page.

The "Water Matters" instalments have moved to bolt360 as they are more relevant to services offered at bolt360.
Enjoy!!

Water helps weight loss

"Water could assist those trying to lose weight. Studies have shown that drinking 500ml of water can increase the metabolic rate by 30% in healthy men and women, and drinking water prior to each meal will lead to greater weight loss among those reducing their calorie intake. The latter may in part be due to its function as a natural appetite suppressant โ€“ it can lead to a greater feeling of fullness, reducing hunger whilst also being calorie-free. Pangs of thirst are also commonly misinterpreted for hunger, so opting for a glass of water over a snack can encourage positive new habits.
A greater amount of water increases the bodyโ€™s ability to metabolise stored fat as well as providing the means of removing them. Many believe that drinking water will lead to an increased level of fluid retention, when the opposite is in fact true. The body retains fluid more when it senses levels are low, so by giving your body water on a regular basis you can undo this urge and actually release some trapped fluids".

Hope you enjoyed and just to show the powerful effects of water just look at the fellas below to show you how all life flourishes from water!
These stunners are in the raised bed of bolt360 and sportshealer.
Until next time.

12/06/2019

BACK PAIN
One of the most common effects of bad posture is chronic back pain, usually because of disc degeneration, or simply from the excess pressure being suffered by the spine. Disc degeneration occurs when the disks between the vertebraes thin out and lose their cushioning.
Bad posture can come from a weak muscular core, [ generally due to your employment !], muscle weakness and imbalances.
At bolt360 I am offering 8 free 15min sessions, [ 30min including Q a A] to anyone who is concerned about back pain/bad posture and would like to do something to rectify the problem.
Please contact me via bolt360.co.uk or my bolt360 page.
Itโ€™s a first come first served policy so when the 8 sessions are gone, there gone!!
Regards Steve

11/06/2019

Would highly recommend Steve. He offers tailored training to your needs.
I've been training with Steve for over 2 years and the results have been amazing.

Timeline photos 19/05/2019

Timeline photos

01/05/2019

Here's a nice testimonial from a very happy client.....

"As a sports therapist Steve Bolt has been fixing my running injuries and niggles for some years, however having gained a place in the 2019 London Marathon I wanted to improve my core strength and asked Steve to put his Personal Training hat on and help me out. Steve developed and delivered a personal training programme that was challenging but achievable and he also provided the right mixture of encouragement and hard taskmaster. With Steve's help I felt strong at the end of the marathon and achieved a PB too. I am happy to recommend Bolt 360ยบ."

Mr PR

Untitled Album 28/02/2019

Untitled Album

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Specialist in Core Strenght and Stability and Functional Fitness

Personal training/Functional training and Core strength and stability essential for everyday living.

Nutritional advice to get the best out of your training and improve health

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Moss End Garden Centre
Bracknell
RG426

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