Strong & FHIT

💪 Let's talk about the importance of building strict strength in gymnastics for CrossFit before diving into those kipping movements! 💥

🤸‍♀️ As we all know, gymnastics plays a significant role in our CrossFit journey. Whether it's pull-ups, muscle-ups, or handstand push-ups, having a strong foundation in strict movements is key to unlocking those impressive kipping skills. 🏋️‍♀️

🔑 So why is strict strength essential? Well, it's all about building a solid base of strength and control. By mastering strict movements, we develop the necessary muscle activation and coordination required for more complex kipping techniques. 🙌

✨ It's like building a house. You wouldn't start with the fancy decorations without a strong and sturdy foundation, right? Same goes for gymnastics in CrossFit! Building strength through strict movements allows us to progress safely and efficiently. 💪

🔨 By focusing on strict pull-ups, push-ups, dips, and other fundamental gymnastics exercises, we improve our body awareness, stability, and overall strength. These skills translate directly into better kipping movements, making them smoother, more efficient, and reducing the risk of injury. 🚑

📈 Plus, nailing those strict movements is a great way to gauge our progress and celebrate our accomplishments along the way! 🎉

💡 So, let's not rush straight into kipping without laying a solid foundation. Take the time to master those strict movements, focus on building strength, and then watch as your kipping skills soar to new heights! 🚀

🙏 Remember, it's all about the journey, the process, and the dedication we put into our training. Stay focused, stay consistent, and keep pushing yourself to new limits. You've got this, gang! 💪❤️

"🎉 Happy belated birthday to our amazing gym! 🎂🎈 Can you believe it's already been 3 incredible years of sweat, gains, and unforgettable memories? 🏋️‍♀️💪 We couldn't be more grateful for our incredible community that makes every workout session feel like a celebration! 🙌 Here's to many more years of fitness, friendship, and smashing goals together! 🎉❤️ "

👀 Check out what’s coming up this week !

🏋️‍♀️💪 Our new strength cycle kicks off this week and we're so excited to help you smash your goals! 🎉 Looking to join our gym now and get in on the action? DM 📥 us for more info ℹ️ Together, we'll sweat, grow, and transform into our strongest selves! 💥✨ "

🏋️‍♀️💪 RX and Scaling: The Key to Crossfit Success 💪🏋️‍♀️

In the world of Crossfit, we often find ourselves surrounded by a community of passionate individuals, each with their own unique experiences and perspectives. While camaraderie is undoubtedly a cornerstone of our journey, it's crucial to remember the importance of RX and scaling workouts, and the significance of listening to the advice of our trusted coaches.

As we strive to push our limits and achieve our fitness goals, it's essential to understand that every athlete is different. What works for one person may not necessarily work for another. This is where RX and scaling come into play. These concepts allow us to tailor workouts to our individual abilities, ensuring safety, progress, and long-term success.

Our coaches, armed with their expertise and knowledge, are invaluable resources on this journey. They possess the ability to assess our strengths, weaknesses, and limitations, providing us with personalized guidance and modifications. Their advice is rooted in years of experience and a deep understanding of human physiology, ensuring that we train effectively and minimize the risk of injury.

While the input of fellow members is undoubtedly valuable, it's crucial to remember that their advice may not always align with our specific needs. Each of us has unique strengths, weaknesses, and goals, and it's our coaches who possess the expertise to guide us towards optimal performance.

So, let's embrace the wisdom of RX and scaling, and trust in the guidance of our coaches. By doing so, we can unlock our true potential, achieve remarkable results, and build a foundation of strength and resilience that will carry us through our Crossfit journey and beyond.

"📊 Take a look at this graph of strength standards, and let's see if you're a balanced athlete! 💪🏋️‍♀️ How do your lifts measure up? Whether you're a newbie or a seasoned pro, it's always exciting to see where you stand. Remember, it's not just about the numbers, but the journey and progress you make along the way. Keep pushing yourself and striving for new personal bests! 🏆🔥 "

Eat your Protein 🥓🥩🍗🍖🍤🫘

To help you achieve your health and fitness goals, start by ensuring you are consuming an adequate amount of protein from high-quality protein sources. Fortunately, protein consumption is pretty consistent regardless of the goal. That is, 0.8 grams to 1 gram of protein per pound of body weight sets you up for success. That means a 180-pound individual should consume between 144 to 180 grams of protein per day. This intake should be the foundation of a nutrition plan.

If you want to lose fat and preserve muscle? 💪🏽 First, make sure you are getting enough high-quality protein.
If they want to gain muscle? 💪🏽Make sure you start by ensuring you are consuming adequate protein.
Want to maximize performance? 🏋🏼‍♀️ Check your protein intake!

This is not fancy or complicated nutrition advice. Eating enough protein is a simple, bedrock principle for elite health and fitness. High-quality protein is nutrient-dense, satiating, and critical for supporting our anabolic and immune processes. If you are not getting enough protein, you are definitely hampering your health efforts.

The highest quality protein comes from animal sources and includes:
• Beef
• Pork
• Chicken
• Turkey
• Eggs
• Fish
Other sources such as dairy products and protein powders/Vegan options can be used to make up the remaining intake of your protein consumption.

When it comes to planning protein intake throughout the day, keep it simple. A starting point can be simply spreading intake out evenly over the course of three to five meals or snacks. For example, an individual that is striving to consume 150 grams of protein can spread the intake out evenly by eating 30 grams of protein over the course of five meals.

"New week, new gains! 👊 We're excited to welcome all our amazing new members to our fitness family. Get ready to crush your goals, make new friends, and have a blast on this incredible journey together. Let's sweat, smile, and support each other to become the best versions of ourselves! 💪🧡💙 "

"Join our CrossFit community and unleash your inner athlete ! 🤸🏻‍♂️💪🏋️‍♀️ We're all about pushing limits, building strength, and having fun together. Whether you're a fitness newbie or a seasoned athlete looking for something new, our supportive community will help you reach your goals and make some lifelong friends along the way. 🤝✨Come sweat, laugh, and crush those workouts with us! 🏋️‍♂️💥 ”

High-intensity interval training methods such as the EMOM (every minute on the minute), E2MOM (every 2 minutes) or even E3MOM, have been used for years by top strength and conditioning coaches because they confer so many great benefits on the athlete, especially when Olympic or power lifts are incorporated. From a coaching standpoint, this method allows for exact work-to-rest ratios to be achieved based on the intended stimulus of the day.

We are thrilled to invite you to a fun-filled lake day! Join us for an exciting session on the lake where you can enjoy kayaking, canoeing, and even paddle boarding if you have one. It's the perfect opportunity to embrace the great outdoors and have a blast with your fellow gym buddies.

Date: Sunday, 23rd of July
Time: 12:30 PM - 3:30 PM
Location: Tawd Vale
Price: £10 per person

Please note that this event operates on a first come, first served basis, so make sure to secure your spot early. Unfortunately, we won't be able to offer refunds, payments in advance secure your place.

Pack a picnic to fuel yourselves and make the most of this fantastic day out.

To reserve your spot, please DM us and we’ll send your the bank details. Limited spots are available, so don't miss out on this incredible opportunity to connect with nature and have a fantastic time with your gym community.

We look forward to seeing you at the lake!

👀

Dear fellow dog lovers,

We are excited to invite you and your furry friends to our upcoming Gym social, the Pooch Mooch Dog Walk!

Join us and Bonnie 🐶 on the 25th of June at 10:30am as we embark on a scenic walk down the canal, with plenty of opportunities to stop off at local pubs, beer gardens, and lunch along the way.

This is the perfect opportunity to socialize with other dog owners and members , get some exercise, and enjoy the beautiful summer weather.

So grab your leash, lace up your walking shoes, and bring your four-legged friend along for a fun-filled day out. We can't wait to see you there!

"Ready to push your limits and honor a fallen hero? Join us for the Murph workout on 🇺🇸 Memorial Day. 1 hour time cap, 20 spaces available - let's do this! 💪 " 🫡

👀

A rough guide how to sync your menstrual cycle with your workouts

A 👀 at the week ahead

"Ready to take your fitness journey to the next level? Our next 12 week cycle starts this week and we want YOU to join us! Don't wait for tomorrow, start your CrossFit journey today and see the results for yourself 💪 "

Classes
8:30-9:45
10:00-11:15

"Bank holidays are made for partner workouts! Not only do we get to sweat it out together, but we also get to spend some quality time with our fave workout buddy 💪🏼❤️

"

But!!! just a quick heads up! We'll be closed on the next bank holiday to celebrate the King's 👑 coronation🎉

👀

🚨Big news🚨
We have some incredible news to share with you. Our gym, Strong & FHIT, has just gained affiliation! That's right, we are now home to CrossFit L39!

Why did we choose to affiliate with CrossFit, you may ask? Well, it's simple. CrossFit is a highly respected fitness methodology that perfectly aligns with our own training program.
By joining the CrossFit community, we now have access to a vast network of local boxes and CrossFit HQ resources that will enable us to further develop and train our coaches.
At Strong & FHIT we have always been passionate advocates for the method and our programming shows this. We firmly believe in the incredible benefits this training style offers and have been striving towards owning a CrossFit affiliate since we opened.

We are so happy you’re coming along with us on this journey. Thank you for your support!

Happy Easter

A small boutique/micro gym offers several advantages over larger ones. The smaller size gym means more personalised attention from the coach and a more intimate atmosphere. Additionally, the smaller size allows for more one-on-one instruction and more individualized programming. The coach is able to get to know each athlete better and can tailor the workouts to their individual needs. The smaller size also allows for more personalized coaching, as the coaches can more easily keep an eye on the form and technique of each athlete. Finally, the smaller size of the gym allows for more camaraderie and community building among the athletes, which can be beneficial for everyone.

📥message us for more info ℹ️

What does functional fitness mean in the real world, in your real life?
It should mean that your body is prepared to do any and all of the things that you need it to. Whether it's getting luggage in an overhead compartment, carrying shopping, jumping over a puddle, chasing your grandkids..
It means making sure that all our joints get used to their full range of motion, under load and over time. That your small muscles are used as much as your big ones (they stabilize and keep you safe, even if you can't name them and see them in the mirror.) That your cardiovascular system has the endurance and capacity to sustain all of that doing what you need to do.
"Fitness" isn't about what you look like, it really means being able to meet what your life demands.
For some people there are extra requirements of them either by profession or choice.
To wrap up,Functional fitness is all about being able to do anything and everything without putting your body at risk of injury. It's about being good at everything, not just the greatest at one thing.

Are you a qualified Personal Trainer or Strength & Conditioning Coach looking for a new opportunity? We are looking for an experienced and passionate individual to join our team as a Strength & Fitness Trainer/Coach! Qualified in Level 3 Personal Training or Strength & Conditioning, you must be competent in Olympic lifting (although this is not essential). If you have a passion for helping people reach their goals and have the skills to do so, we want to hear from you!

Give this one a go!!

A spin on a classic benchmark workout

We love partner workouts. We understand how hard it can be for people doing them.

People can behave differently in a partner workout, and it's a great learning experience for life.

• It can be hard to know that someone else is counting on you, and that often means you try a little bit harder.
• It can be hard to be patient with someone else while you wait for them.
• Finding the right way to support someone when they struggle is a challenge, but important in life, and in a partner workout.
• Cheering and supporting others when you, yourself, are tired, is a skill we all need.
• Trusting someone to not judge you, and appreciate what you have to offer, when you're struggling is hard.
• Learning to see the value in each other's contribution, when they're different.
• Remembering that two people can do the same thing at the same time and have two very different experiences.
• It's almost always easier if you do it with a partner, because there's a little more rest, and a lot more support. (Well sometimes )😉
•
Stronger-Fitter-Together

for thought Thursday

▪️Better recovery
▪️Better nutrition
▪️Better technique
▪️Better training protocols

More training can lead to overtraining and can cause your performance to plateau or decrease rather than improve. You may find you have less strength & endurance, which makes it more difficult to reach your training goals.

Why not focus on being better in other areas first before you try to workout more.

And If you do train multiple times a day, it’s important to make sure that each session is focused on a different goal. For example, one session could be focused on strength and power, while another could be focused on endurance. This way, you’re getting a variety of different training stimuli and you’re not over-training any one area and allowing adaptation to occur.

(More on adaptation in a soon)

Workout Wednesday-

“BANGARANG”

Give this one a shot!!

Goal 5-8 mins
Cap 10

FHIT Friday

Give this one a go!!

Mindful Monday 🧠

"Comparison is the thief of joy and everyone's journey is unique. As you set your goals, remember that we as coaches can help guide you on your individual path. Embrace your differences and focus on your own progress!"

Listen up! It's important to pay attention to the whiteboard briefing before each workout.

Knowing the movements, reps and points of performance will help you get the most out of your workout!

"Take your fitness to the next level!!”

What are we about-

Our in house hybrid program at the gym is a combination of Olympic lifting, gymnastics, powerlifting, cardio, bodybuilding and functional movement, this program is perfect for anyone looking to improve their lifestyle,recreational sport, hobby, or participate in functional fitness events. "

It's test week at our gym and our members are crushing it! 💪 We're so proud of them for sticking to their gym program and seeing the rewards of their hard work. Consistency pays off and we can already see the strength progress they've made.

This workshop is designed to help you develop your skills in kipping gymnastic movements of toes to bar and handstand push ups. The session will be two hours long and will cost £20per head for members & £25 for non-members. The workshop will take place on Sunday 11th of Feb from 10am-12pm.

The workshop will begin with an introduction to the fundamentals of the kipping movements. You will be taught the proper technique and form for toes to bar and handstand push ups. You will also learn how to use these in your workouts to improve your performance.

After the workshop you will be able to practice and refine the skills you have learned. You will be provided with feedback and guidance from the coach to help you improve your technique and increase your strength.

At the end of the workshop, you will have a greater understanding of kipping gymnastic movements and will be able to perform them with greater ease and confidence.

DM for to book your space

Looking at changing your lifestyle this year and want to introduce some strength training into your routine?

If so, I can help with building the foundations of strength and fitness.

I’m a CrossFit Level 1 Trainer and a busy mum of two, who can give you a head start to get you where you want to be in 2023.

For some, gym classes can be a daunting place and I am here to give you the confidence and knowledge to get you going on your fitness journey, whilst having fun along the way.

Drop me a message if you’re interested.

Happy New year!!

We’re extending our giveaway as we didn’t quite reach our target!!

So,we’re gonna try and reach 1000 followers before the end of Jan and we will giveaway a free 10 session pass to a follower picked at random.

Please like 👍,share and follow

We would like to thank all our members for their continued support throughout 2022. We feel extremely lucky to have such a strong gym community, our very own ‘FHIT fam’

True friendships have been forged at Strong & FHIT and when times are tough our members show up for each other.

For some it’s more than just a gym, it’s their ‘happy place’ and somewhere where they can shut off from the rest of the world for an hour each day.

Remember, the only competition is yourself, don’t compare yourself to others - we’re all different for a reason as life would be very boring otherwise.

We are so proud of everyone’s achievements over the past year and we are truly thankful for you staying on our journey with us.

Wishing you all a healthy and happy 2023 - staying Strong & FHIT!

Nicole & Craig

🎅🏻Christmas Giveaway🎅🏻

Help us reach 1000 followers before 1st of Jan 2023 and we will choose one lucky person to get a free 10 session pass.

All you to do is -
like 👍
Share 👊🏻
Follow

#2023 #1000