fitnfreshpt-blog

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TRIATHLON THURSDAY What strength based exercises should I be doing during off season? This is your opportunity to build strength whilst race season is over. Deadlift - This exercise is great for the posterior chain and it's going to help keep the body strong and potentially injury free. Clean & Press - Again, another great exercise, but this one will help generate power in the upper and lower body. Squat- Your legs are a powerful tool, help them get stronger with this exercise. Step Ups - Possibly my go to exercise during off season. This one his going to help improve your bike and run. It mimics the same movement and will help increase the force pushing the foot to the floor. At @ciptriathlonclub we offer club members two strength & conditioning sessions each week. Join them through @cardiff_int_pool_and_gym #asics #swimbikerun #supersub #triathlon #training #triathlete #dream #ilovetri #trilife #fitnfreshpt #fitnfresh #race #fitstrongfierce #allthefeels #pain #workharddreambigdocoolstuff #irontats #cycling #looklikeapro #pro_triathletes #lycra #cyclingshots #swim #bike #run #trainhard #fitness #triatleta #triatlon #triathlonlife (at Cardiff International Pool and Gym) https://www.instagram.com/p/B3_-BYSAw5k/?igshid=6xqvmfho1i0l

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Great lifts this morning from the Ladies That Lift session. The group have progressed and need little guidance. Next week sees the new block of training focusing on the bench press. Join us every Thursday at 06:00 Location: @cardiff_int_pool_and_gym Coach: @danjones_87_ . . #ladiesthatliftclub #ladiesthatliftheavy #cardiffbythesea #weightliftinggirls #cardiffwales #ladiesthatlifteachotherup #ladiesthatliftweights #ladiesthatlifttogether #weightliftinglife #weightliftingwomen #weightliftingcoach #cardiffuser #ladiesthatliftbarbellclub #cardiffbay #cardifflife #fitnfreshpt #ladiesthatliftheavyshit #cardiff #cardiffcity #weightlifting #weightliftingmotivation #ladiesthatlift #cardiffinternationalpoolandgym (at Cardiff International Pool and Gym) https://www.instagram.com/p/B3_kp3Ygdgf/?igshid=1new26l13nph9

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WORKOUT WEDNESDAY Quick HIIT Workout 20s On 10s Off 🔹Swings 🔹Jumping Jacks 🔹Squat Thrusts 🔹Shoulder Taps 🔹Lunge Jumps 🔹Climbers Repeat For 5 Rounds . . . . . Ensure that you have mobilised and stretched before hand. #kettlebells #kettlebell #kettlebellsport #kettlebellsquats #kettlebelltraining #kettlebellexercises #kettlebelllifting #kettlebellkings #kettlebellworkouts #kettlebellworkout #kettlebellstrong #kettlebellswings #kettlebellflow #fitnfreshpt #fitnfresh #cardiffpt #kettlebellsnatch #kettlebellswing #kettlebellfitness #cardiff (at Cardiff) https://www.instagram.com/p/B389sSgA2P8/?igshid=x87yfqvdosp7

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SIX WEEK GROUP TRAINING We're holding our nutrition seminar this week for those that have booked their spaces. If you would like to join us, you only have until Thursday to book. Unlimited online spaces available #gymlife #healthyliving #fitness #health #transformationfitnation #proteinshake #energypro #selflove #fitmotivation #fitnesslife #selfmotivation #personaltrainer #muscle #fitnesslifestyle #eatclean #instafit #progressnotperfection #work #gymtime #fitnessaddict #fitnessgoals #weightlossprogress #fitnfreshpt #cardiffpt #personaltraining #ptcardiff #cardiff #follow #discoveryourinnerathlete (at Cardiff International Pool and Gym) https://www.instagram.com/p/B37mcG_gMKV/?igshid=1uhw173xs2z1j

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TRAINER TIP TUESDAY How many reps should I perform for weight loss? If weight loss is your goal, then calorie control is your answer. To lose 1lb of weight, you will need a deficit of 3500 calories. This means that if you burn 500 calories during a workout and eat 500 less calories under your recommend BMR X activity you will lose 1lb of weight in around 3.5 days. There are many calculators on the web to work out your recommended calorie intake. Hit the rep range for your muscular desire: strong, lean etc #muscle #shredded #abs #healthy #workout #training #gym #weights #health #exercise #bodybuilding #fitspo #motivation #food #instafood #hungry #nutrition #cook #sweetearth #photooftheday #follow #self #cooking #fitpeople #chef #daily #instadaily #fitnfresh #fitnfreshpt (at Cardiff) https://www.instagram.com/p/B36qldMgnSt/?igshid=1msehmhewe6bu

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Awesome session with the @ciptriathlonclub this evening. It was great to have a few new faces at the club as we continue to grow. Drop me or the club a message for more information Venue: @cardiff_int_pool_and_gym Coach: @danjones_87_ #asics #swimbikerun #supersub #triathlon #training #triathlete #dream #ilovetri #trilife #fitnfreshpt #fitnfresh #race #fitstrongfierce #allthefeels #pain #workharddreambigdocoolstuff #irontats #cycling #looklikeapro #pro_triathletes #lycra #cyclingshots #swim #bike #run #trainhard #fitness #triatleta #triatlon #triathlonlife (at Cardiff International Pool and Gym) https://www.instagram.com/p/B35O7d1ghwb/?igshid=449k2kx9c4hs

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MOTIVATION MONDAY You don't find willpower, you create it #lifestyle #motivationalquotes #success #grind #postoftheday #fitness #likeforlike #followforfollow #fitnfresh #fitnfreshpt #nevergiveup #beinspired #personaltrainer #boss #business #lifestylecoach #coach #lifestyle #goals #happiness #hustle #inspire #motivate #marketing #classes #workout #awesome #beautifulday #perfect #amazingday (at Cardiff International Pool and Gym) https://www.instagram.com/p/B33ofCPAebq/?igshid=n645flzv4nxw

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Tomorrow is the start of a new week, and another opportunity to chase your goals. Want it that badly that you make it happen 💪 #monday #chaseit #cardiff #fitness #fitnessjunkie #pt #coach #personaltrainer #work #gym #exerciseplan #newweek #newgoals #getit #CardiffIntPoolAndGym #cardiffpt (at Cardiff) https://www.instagram.com/p/B32klUsANMb/?igshid=1i7v8q1lzn175

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FITNESS FRIDAY How do you measure success? Some measure fitness with personal bests. Whether that be resistance based, or cardiovascular. Others define it by the shape of their bodies, leaner or fuller. Bigger or smaller. And some will determine it by performance. However you measure YOUR success, make it specific to you and not someone else. #gymlife #healthyliving #fitness #health #transformationfitnation #proteinshake #energypro #selflove #fitmotivation #fitnesslife #selfmotivation #personaltrainer #muscle #fitnesslifestyle #eatclean #instafit #progressnotperfection #work #gymtime #fitnessaddict #fitnessgoals #weightlossprogress #fitnfreshpt #cardiffpt #personaltraining #ptcardiff #cardiff #follow #discoveryourinnerathlete (at Cardiff International Pool and Gym) https://www.instagram.com/p/B3xGWcuATPv/?igshid=e77vjupexkme

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Good energy in this morning's Functional Fit Class. 40 On 20 Off X 36 The @cardiff_int_pool_and_gym lot are starting the weekend early 💪 Keep it up 👍 #weightlosstransformations #work #motivation #energypro #getslim #fitnessmotivation #cardio #functionalfitnesstraining #functional #healthyweightloss #bodyfitness #functionalfitness #queenax #crazyfit #gettingslim #energydiet #functionalfitnessatitsfinest #weightlosstips #lifestyle #functionalfitnesspower #functionalfitnessserveddaily #functionalfitnessclub #functionalnutrition #functionalfitnessfreak #fit #foodblogger #functionalmovement #energyslim #gym #weightlosscommunity (at Cardiff International Pool and Gym) https://www.instagram.com/p/B3v-URKgrek/?igshid=13815ata2pc34

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TRIATHLON THURSDAY Ensure that you are incorporating bike - run sessions into your training schedule. Your body needs to adapt to the transition between the two and familiarise itself with the movements. Your bike section will be longer than the run so pay attention to the distance you intend to cover. The @ciptriathlonclub run two bike - run sessions each week. Sign up and get involved. Contact myself, the club or @cardiff_int_pool_and_gym for more information #asics #swimbikerun #supersub #triathlon #training #triathlete #dream #ilovetri #trilife #fitnfreshpt #fitnfresh #race #fitstrongfierce #allthefeels #pain #workharddreambigdocoolstuff #irontats #cycling #looklikeapro #pro_triathletes #lycra #cyclingshots #swim #bike #run #trainhard #fitness #triatleta #triatlon #triathlonlife (at Cardiff International Pool and Gym) https://www.instagram.com/p/B3uwDvVAFve/?igshid=18ce10xhqkuqd

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Week 5/6 for the Ladies That Lift. Next Thursday sees our final squat focused session of the year, before we move onto the bench press. This class IS included in the fitness membership with @cardiff_int_pool_and_gym, they don't charge you extra like other gyms in Cardiff 😉 If you're a female and you want to build confidence or improve on it, join us every Thursday 💪 . . #ladiesthatliftclub #ladiesthatliftheavy #cardiffbythesea #weightliftinggirls #cardiffwales #ladiesthatlifteachotherup #ladiesthatliftweights #ladiesthatlifttogether #weightliftinglife #weightliftingwomen #weightliftingcoach #cardiffuser #ladiesthatliftbarbellclub #cardiffbay #cardifflife #fitnfreshpt #ladiesthatliftheavyshit #cardiff #cardiffcity #weightlifting #weightliftingmotivation #ladiesthatlift #cardiffinternationalpoolandgym (at Cardiff International Pool and Gym) https://www.instagram.com/p/B3th96EgMAT/?igshid=1w738ac2v9esc

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WORKOUT WEDNESDAY A1. Assault bike 12 cals A2. Med ball slam 10 Reps 10 Rounds B1. Overheard Lunges 5 Reps (per leg) EMOM 5 Mins / 10 Mins . . . . . Ensure that you have mobilised and stretched before hand. This workout can be performed using the equipment located in @cardiff_int_pool_and_gym #gymlife #healthyliving #fitnessgirl #health #transformationfitnation #proteinshake #energypro #selflove #fitmotivation #fitnesslife #selfmotivation #personaltrainer #muscle #fitnesslifestyle #eatclean #instafit #progressnotperfection #work #gymtime #fitnessaddict #fitnessgoals #weightlossprogress #fitnfreshpt #cardiffpt #personaltraining #ptcardiff #cardiff #follow #discoveryourinnerathlete (at Cardiff International Pool and Gym) https://www.instagram.com/p/B3q9vvJAcRq/?igshid=11biintb5fmt5

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Awesome Functional Fit class this morning with the @cardiff_int_pool_and_gym members. High energy from everyone 💪 This class is packed to the capacity week in week out so make sure you grab your space. I don't want to be that guy that kicks you out for not booking 😉 Gym: @cardiff_int_pool_and_gym Coach: @danjones_87_ Equipment: @precoruk #weightlosstransformations #work #motivation #energypro #getslim #fitnessmotivation #cardio #functionalfitnesstraining #functional #healthyweightloss #bodyfitness #functionalfitness #queenax #crazyfit #gettingslim #energydiet #functionalfitnessatitsfinest #weightlosstips #lifestyle #functionalfitnesspower #functionalfitnessserveddaily #functionalfitnessclub #functionalnutrition #functionalfitnessfreak #fit #foodblogger #functionalmovement #energyslim #gym #weightlosscommunity (at Cardiff International Pool and Gym) https://www.instagram.com/p/B3pbM0HA83-/?igshid=1lhkdpllcb6hp

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TRAINER TIP TUESDAY Warm up drills should be incorporated into your training to improve performance and reduce the risk of injury. A warm up should consist of a pulse raiser such as a gentle jog. Activation work for key muscle groups, glute bridges for example. Mobility work of the joints to be used, just move the body. And then finally movements that mimic the exercises to be performed such as bodyweight squats. If you attend my classes, or train with me then you'll know how much I preach about warm ups. #muscle #shredded #abs #healthy #workout #training #gym #weights #health #exercise #bodybuilding #fitspo #motivation #food #instafood #hungry #nutrition #cook #sweetearth #photooftheday #follow #self #cooking #fitpeople #chef #daily #instadaily #fitnfresh #fitnfreshpt (at Cardiff International Pool and Gym) https://www.instagram.com/p/B3pI_cWgX6m/?igshid=e6bopan2x0az

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Last summer we brought you the shred. This winter we're bringing you the wonder. 6 weeks intense training and guidance ready for the party season. This time around we have two options. 1) Online Training 2) Hybrid Training The online training option will have set workouts on set days of the week to perform in your own time. The hybrid option will give you the opportunity to train in your own time along with training as a group in 2 face to face gym sessions each week. If you're interested, let us know as hybrid places are limited. #gymlife #healthyliving #fitnessjunkie #health #transformationfitnation #proteinshake #energypro #selflove #fitmotivation #fitnesslife #selfmotivation #personaltrainer #muscle #fitnesslifestyle #eatclean #instafit #progressnotperfection #work #gymtime #fitnessaddict #fitnessgoals #weightlossprogress #fitnfreshpt #cardiffpt #personaltraining #ptcardiff #cardiff #follow #discoveryourinnerathlete (at Cardiff International Pool and Gym) https://www.instagram.com/p/B3nSH-NAlKS/?igshid=t4pe6qa83ze8

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This week only we are offering @cardiff_int_pool_and_gym members a FREE health check. Drop us a message or find us on the gym floor to book in. COACH:@danjones_87_ CLUB:@ciptriathlonclub VENUE:@cardiff_int_pool_and_gym #CardiffIntPoolAndGym #healthyliving #healthylifestyle #healthcheck #checkup #bloodpressure #cardiff #measureup #fitness #gym #cardiffgym #visitus #cardiffintpool #cipag #cip #pt #personaltrain #personalbesttraining #personaltraining #cardiffpt #local #weightlossadvice #weightgainadvice #fitnfreshpersonaltraining #fitnfreshpt #follow #like #health #Wellness (at Cardiff International Pool and Gym) https://www.instagram.com/p/B3luvTsA8Lq/?igshid=18zw27zdy8kii