Your PT Expert

From leading by example to transforming lives- Allan’s journey is proof that dedication and consistency make all the difference. 💪🏼🔥 Bot just a coach, but someone who’s walked the path and knows what it takes. Ready to join him and start your own transformation? Let’s make it happen together at TBB!🙌

Milestones are to be Celebrated! 🎉 Proud of every member who sets a goal for this new year and goes after it!

From ‘I can’t’ to ‘I just did!’ 💪🏼✨Witness the power of dedication, TBB sessions, and a supportive community. Ready to transform your own story?

Here’s a peek behind the scenes at TBB 👀

Welcome to Total Body Bootcamp! 🎉💪
Your journey to strength, confidence, and community starts here. We’re so excited to have you with us—let’s crush those goals together! 🔥

Wow - just wow!! Check out our very own Ilze Slišāne and her INCREDIBLE results from her latest challenge with us at !! 👏👏

Ilze had dropped from 22% bodyfat (already super lean) to an UNBELIEVABLE 14% bodyfat as a result hard work and super focus over the last couple of months!
We are so proud of you Ilze!! 💚💪

Delighted with the announcement today!

Gyms and swimming pools to reopen on 31 August Nicola Sturgeon says gyms and swimming pools will be able to reopen earlier than planned.

💖 T O D A Y’s T O P I C 💖

One for all pre/post natal Mum’s. This was the actual question I was asked today so thought it would be a good topic:

‘Is your PT pregnancy adaptable?’

Yes. We are level 3 certified with pre/post natal qualifications.

Here are some guidelines for all expectant Mums for exercise. If you’re not training already, stick to gentle activity and pregnancy yoga. Otherwise it’s very simple to adapt. Invest in a heart rate monitor which should always stay under 150bpm for a max 15mins:

Weeks 0-12
• 4 minute warm-up
• 60 second rest between sets
• Reduce Stretches to 70% intensity due to Relaxin
• Nausea, LBP - Avoid Plyometrics and Multi-directional movements
• No long duration workouts
• Avoid weight bearing on wrists
• Incorporate calf raises
• No training around usual times of morning sickness

Weeks 13-27
• 5 minute warm-up
• 75 seconds rest between sets
• If P***c Symphysis occurs – avoid asymmetric and plyometrics if pain
• Strengthen posterior chain as much as possible.
• Strengthen Quads, Glutes, Back
• From 16 Weeks - avoid rotational twisting, crunches, overhead press
• From 16 Weeks – No lying on hard surfaces for longer than 2 minutes.

Weeks 28-40
• 6 minute warm-up
• 90s rest between sets
• Additional Relaxin in the body
• Continue calf raises
• Strengthen medial rotation
• Slow down movements and have well balanced exercises
• No abdominals or overhead presses
• Concentrate on breathing

Any questions please message the page. Hope this helps 💖😘

💖 T I P O F T O D A Y 💖

Restaurants are now open for sit down meals 🤩🤩🤩 so excited about this.

Salads are amazing choices in restaurants, tuna nicoise, a grilled chicken breast are very protein rich, filling and you’ll torch body fat. 🔥🔥 Just ask for the dressing on the side.

💖😘

T O D A Y S T I P 🙌🏼

Who all loves a roll? Especially if Scottish 😂🙈

Own it but here’s a tip to help you lose weight and still feel like you are not missing out.

Switch fried eggs for poached. Bacon for turkey or veg rashers. And sausages for veggie too. Wee tiny bit of favourite sauce. Instead of a roll, a small slice of whole meal bread. And if you super serious, no bread and have grilled tomatoes with mushrooms too!!!

💚💚💚

S K I N N Y B O L O G N E S E

Try these easy switches to save hundreds of calories on a home favourite. Use turkey breast mince and courgetti. 💚🙌🏼😘