Xpress Fitness - Worcestershire

You can’t fake hard work 🥵

It doesn’t matter what you do. You can’t fake the progress you make in the gym.

You get out exactly what you put in.

You have to be consistent. You have to turn up. You have to trust the process.

Progressive strength training ➕lifestyle balance 🟰Big confidence boost

I genuinely believe that strength training can change peoples lives. It enhances their muscular and skeletal health. Benefits their body composition and blood pressure. It reduces risk of hospitalisation through resilience and above all, makes you feel awesome🌟

Here’s to lifting heavy things 🍻

It’s easy to ride that newfound motivation after a bank holiday full of drinks and food. But here’s why it might be more sensible to ease yourself in rather than diving head first into a PR attempt.

An all or nothing mentality often leads to increased progression in the short term but will lead to burnout without proper planning. A more sensible method would be to to gradually build up your training intensity when either returning to exercise or if you are starting a brand new regime.

Fitness is a life long pursuit. It is not a destination. The short term efforts do not equate to long term wellness. 🌈

Consistent daily habits win every time ⭐️

Not enough people exercise as it is. So if someone enjoys their own form of exercise, don’t tell them it’s inferior to your version. Praise them for being consistent with a healthy hobby that they enjoy ☀️

Harder to kill in every way 🤜🏻

Self belief is the best self care there is 💚

Gym anxiety can be holding you back from making progress.

Here are three ways to manage your anxiety when going to the gym:

Number 1: Go with a plan. Plan your workout in advance, this will help keep you focussed on the task in hand.

Number 2: Go with a friend. It doesn’t matter who it is, but it should be someone who you feel comfortable with. Together, you can support one another to get the most out of your session.

Number 3: Listen to your favourite playlist or podcast. This will remove any unwanted background noise and allow you to keep your mind occupied rather than worrying about what’s going on around you.

Remember, you’re only one workout away from a good mood 😁

To clarify, “This meta-analysis provides further evidence that a higher consumption of fruit and vegetables is associated with a lower risk of all cause mortality, particularly cardiovascular mortality”

I’ve heard another PT this morning telling his clients to not eat fruit because it causes sugar spikes. Whilst in some cases this may happen, it does not change the fact that fruit is beneficial to health.

Results of this meta-analysis suggests that the old recommendation of five fruits per day is the ceiling for health benefits. Where having more does not reduce health risk factors any further.

Source: BMJ 2014;349:g4490

1: Every bad thing that has happened to you in your life, is your responsibility. Before you get annoyed at that statement, read it again. There is a difference between fault and responsibility. Whatever happened, however awful, it might not have been your fault but how you deal with what happened is your responsibility. If you choose not to deal with it, you’ll be bothered by it forever. Don’t bitch or moan about the situation. Accept the responsibility and watch your mindset develop in strength.

2: Any negative experience, you will learn from. There’s a saying, diamonds are formed under pressure. It’s the same about people. Once you accept what happened, you can see the hardest parts of your life for the lessons they really are. You learn the most about yourself in those tough times. People don’t run marathons because they’re easy. They run them because you benefit more from what challenges you most.

3: Focus on one thing at a time. I know you’ve heard it before. As humans we are dreadful multitaskers. Statistically, absolutely awful. So focus on the one thing you want to complete in that moment. Think of a brick wall. The wall wasn’t built by lobbing ten bricks on top of each other all at once. A good wall is laid one perfect brick at a time. Not only that, but focussing on one thing at a time, makes the rest of the world a whole lot quieter.

Bonus: There’s only a few things in life worth giving a s**t about. So focus on those. Everything else? Meh.

It’s a complex problem with simple solutions. But with so much noise and varied advice out there, how do you know what advice to listen to?

It all boils down to what works for you. That’s where the Xpress Fitness Community comes in to help share advice and experiences.

Message me for details 💪🏻

It’s our duty to make everyone feel welcome 🤗