JOE FOSTER FITNESS

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Investing in your health doesn’t have to be expensive 💴




As many of you no we have never really opened up our basic gym membership, until now!



And here is a full list of membership options 👇🏻

NO JOINING FEE
ONLY 4 WEEKS NOTICE PERIOD

- Normal membership £35 pm

- student membership £22 pm

- Client membership £22 pm

- Junior membership £15pm
( open 3pm- 6pm )

- Day pass £5

- charity’s train completely free

We are open 6am till 10pm
7days a week

Drop us a message for a FREE day pass

FAQ Friday

If you need any help working out your calorie deficit just send me a DM and I'II be happy to help!

Are 𝐲𝐨𝐮 𝐭𝐚𝐤𝐢𝐧𝐠 𝐜𝐚𝐫𝐞 𝐨𝐟 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟 𝐟𝐢𝐫𝐬𝐭?...⁣
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One of my favourite analogies to use to visualise the importance of self-care is the flight emergency briefing. ⁣
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😷 In an event of an emergency we are asked to first put our own oxygen mask on before helping others. That way we are in the best position to support them. 🙏⁣
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Ok.....now let's flip this over to real life scenarios⁣
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Life is busy....💯⁣
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Work and family life means we have responsibility!💯⁣
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The love we have for our family and kids means we want to invest as much of our energy into making sure they are flourishing. 💯⁣
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𝐁𝐮𝐭 𝐰𝐡𝐚𝐭 𝐡𝐚𝐩𝐩𝐞𝐧𝐬 𝐢𝐟 𝐰𝐞 𝐫𝐮𝐧 𝐨𝐮𝐭 𝐨𝐟 𝐞𝐧𝐞𝐫𝐠𝐲? ⁣
How much help can we be? ⁣
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If you look at your energy output as a pie chart🟢 ⁣
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How much of that pie is prioritised to you and you only ❓❓⁣
Your health, your fitness, your mental wellbeing. ⁣
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I'm not saying we must 'down tools' and stop caring for others⁣
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BUT to be the best we can be we need ensure our oxygen mask is fully strapped on FIRST and a chunk of that ENERGY PIE is attributed to our own health. ⁣
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That way we become a stronger support to those we are responsible for. ⁣
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𝐈𝐭'𝐬 𝐧𝐨𝐭 𝐬𝐞𝐥𝐟𝐢𝐬𝐡 𝐭𝐨 𝐩𝐫𝐢𝐨𝐫𝐢𝐭𝐢𝐬𝐞 𝐘𝐎𝐔⁣
It's actually a sign of great self-care and you may just find others around you flourish due to it!👊⁣
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I'd love to hear how you might consider self-care in the future❤️⁣
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DM or comment below to share your thoughts.

Sharing is caring 😜⁣
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If you are male aged 35 or over this one’s for you 🫵🏼

Your testosterone levels will naturally start to decline with age, but there are things you can do to limit, halt, or even improve your masculine juice; so it’s not all doom and gloom.

The major factor here though is that it has been shown in recent studies that there is a whopping 25% lower testosterone levels in todays average adult male 👀

So what things can you do to ensure you optimise this major hormone?

🧂 Pink Himalyan salt
🔥 Infrared sauna
🏋🏻 Weight training
🥩 Red meat
🍺 Reduce to 2 drinks per week max
💊 Take zinc
💊 Take magnesium
☀️ Vitamin D
🫦 Have s*x

This list includes simple and cost effective ways to keep those testosterone levels up ⬆️

Let us know in the comments if you found this useful.

💤 Sleep hack:

If you feel you sleep really well but are still tired when you wake - it could be a sign you may need to add more hours to your bed time

BUT

if you sleep poorly and wake up unrefreshed and fatigued, adding time to your sleep opportunity will actually make it WORSE. Compensating for lack of sleep by lying in, going to bed early or napping only perpetuates the problem.

- In both cases these two things are key
- keep a regular wake up time and plenty of light first thing
- Don’t ignore your sleepiness feelings but don’t force them either- it won’t work!

For more info follow the sleep expert

💛🖤💛🖤💛🖤💛🖤💛
Welcome to quay Bee

I HAVE NEWS! I got a spot on the brilliant Personal Training team . This means...

🏠 We have a beauts, indie owned gym with good vibes and great kit to call home

🏋🏽‍♀️ You can book to come in and train with me anytime. (Booking link in bio!)

🔥 You don't have to be a gym member to sign up for PT sessions

🤌🏼 You get a sweet deal if /when you want in on the membership action

TO CELEBRATE....

🥳 I'm offering a free coffee at Veg Box Cafe, chat and optional gym tour Tues - Saturday next week to anyone who wants to:

- Come talk through your wellness goals
- Find out more about personal training
- Case the joint to know your exits 😋

🖥️ Booking link for everything we're starting to offer in the bio x

...

💛Myth busting!💛

Myth: Lifting weights will make me big and bulky.
Truth: actually it is very hard to get big and bulky, sadly waking up looking like Arnold is not a thing. But lifting weights will help you achieve the “toned” look that pretty much every client says they want to achieve. How? By building muscle and burning fat plus muscle is a lot smaller than fat (trust me google a 1lb of fat compared to 1lb muscle)

Myth: Cardio is the best way to lose weight.
Truth: Balanced nutrition, strength training and some cardio (general increased activity) is the best way to lost weight.

Myth: Eating protein will make me big/ gain weight.
Truth: eating more protein aids weight loss by reducing hunger levels, cravings & appetite, increases muscle mass & strength, good for bones, lowers blood pressure, aid’s metabolism.

Myth: doing crunches for 30 days will give you a 6 pack.
Truth: you can’t spot reduce areas of fat. You need to aim to lose body fat and simultaneously build muscle to show a 6 pack (FYI - these are muscles we all have, we don’t just get them, we find them underneath body fat. This is achieved by eating well and mixing strength training with cardio/ hiit/ more movement.

Want to know more about how to get in the best shape of your life without hours of cardio or eating chicken & rice? Drop me a message for a chat about your goals ❤️

🤯 TRANSFORMATIONS











At quay we have always focused on building long term relationships with our clients and also create long term mentality chances.

But have a look at what can be achieved in a very short space of time! , of course these people will carry on and continue to improve and work on their selves.

You will never be “finished“ exercise and improving or even maintaining your body will never stop , learn to enjoy it and make it a regular part of your weekly routine.

For any help on achieving your goals and Info on what we offer drop us a message 😊

- An idea we have been talking about for a while

Starting in April for anyone who wants to come along , meeting on the quay on a Saturday morning , grabbing a coffee and getting the legs moving with a low key walk and talk down the river.

Getting out in the morning and getting some fresh air and talking some things over is a great way to start the day, plus who doesn’t like coffee ☕️😜

Pets and children welcome 🤗 🐶
Drop us a message if you would like to join us.

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lucky to live and work where we do best location for a gym in Exeter 🙌

Getting close to 5 years and would like to thank all the top people keeping Exeter fit and healthy