Gain Health And Fitness

04/07/2026

Small group personal training full body workout

09/30/2025

09/28/2025

What’s the WORST exercise of all time?
😩
• Burpees
• Thrusters
• Assault Bike
• Bulgarian Split Squats
• Plank Holds
Comment below 😂

09/25/2025

Is walking good for you? Yes.
Is hitting 10,000 steps a day the magic answer? No.
This idea that if you don’t reach 10k steps, you’ve failed… is nonsense
Some days you’ll do 4k
Some days you’ll do 14k
And neither makes nor breaks your progress
It’s not about chasing a number
It’s about building a lifestyle that works
Move more. Sit less.

09/24/2025

Fall Is Coming

September’s nearly out
And we all know what’s coming next…
Dark nights
Comfort food
A little voice saying, “I’ll start in January”
Here’s the truth: that voice never built anything
You don’t need to be perfect
You just need to start
Do it now, while motivation is still warm
Not when you’re buried in Christmas leftovers

09/23/2025

Craving a Friday night fakeaway? Try this version instead

Sun Dried Tomato Chicken Wrap

Ingredients

• 1/3 cup of sun dried tomatoes
• 1 cup of baby spinach
• 2.5 oz tortilla (71 g)
• 40g low fat feta cheese
• 75g shredded chicken

Directions

• Heat the tortilla in a skillet, and assemble the wrap with all the ingredients
• Carefully wrap the tortilla, cut it in half, and serve on a plate

Quick, satisfying and way cheaper than Uber eats

09/22/2025

Tag a Friend Who Should Try This

You know that friend who keeps saying…
“I really should get started again”
“I’ll come next week”
“I just need to get fit before I join” 🙃
Tag them below 👇
We’re not here to judge
We’re here to make it easier, friendlier and more fun than they expect
Sometimes all someone needs is a nudge

09/21/2025

Here’s a quick in-gym workout you can try this week

Do 2-3 rounds of each circuit. Rest 60 seconds after each round

Circuit 1
• Staggered Deadlift 6-10 per leg
• Ball Dead Bug 6-10 per side
• Trx/Floor Pushups 8-15

Circuit 2
• Bird Dog Row 6-10 per side
• Staggered Lateral Ball Throw 6 per side
• Step Up 6-10 per side

Finisher

Complete as many rounds as you can in 8 minutes.

• Bike for 6 calories OR Rower for 120 m
• 8-15 Bicep Curls
• 8-15 Triceps Extensions

Keep the weights challenging but safe
Focus on the full range of motion

Tag your gym buddy to try this one with you
And if you’re unsure of any of the movements, drop me a message 💪🏻 I’ve got your back

09/20/2025

When Gordana first walked in, she wasn't sure this would work
Work was stressful
Confidence was low
And past attempts had never stuck
But within just a few weeks, everything started to shift
She found routine
She got comfortable around others in the gym
And she started showing up for herself, not just physically, but mentally too
Fast forward a few months, and she was lifting heavier, sleeping better and smiling more
Very proud of you Gordana

09/19/2025

Which one wins your heart on a treat night?
🍦 Ice Cream
🥔 Chips
Vote below and tag a mate who always picks the opposite of you
We’ll post the final results tomorrow, let the snack battle begin!

(This isn't a trick, you won't be attacked in the comments, don't worry lol😜)

09/18/2025

Stop Trying To Be Perfect

Trying to be perfect is what’s holding you back
You don’t need perfect macros
You don’t need to train 6 days a week
You don’t need 10,000 steps every single day
You just need to do something consistently
Real progress is messy
It’s missing a session, but getting back to it
It’s eating a takeaway and still showing up the next day
It’s about momentum, not perfection
Stop chasing perfect
Start building progress