Chris Marco Flores

Chris Marco Flores A weight loss company helping real people transform their bodies and their lives.

Recipe book → https://linktr.ee/chrismarcoflores

🤝[email protected]
🏋‍♂️Co-owner of Ciento Gym
🍎Creator of The Weight Is Over Academy weight loss programme
📗Author of 3 books
🪙Winner of North Devon's Most Outstanding Business Award 2024

06/09/2026

If you show up everyday, the results won't have a choice.

If you suffer with a bad back, one of the things that can contribute to it is having a weak core.Your core assists you i...
06/09/2026

If you suffer with a bad back, one of the things that can contribute to it is having a weak core.

Your core assists you in pretty much every physical movement you do, so keeping it strong is really important.

And your core isn't just the muscles at the front that give you a six-pack.

When I'm talking about your core, I'm talking about the muscles around your whole midsection, including:

**Abdominals** – front core
**Back extensors** – back core
**Lateral trunk muscles** – side core
**Hip and pelvic muscles** – helping with stability and control

They all work together and they all need strengthening.

So rather than just doing loads of sit-ups and thinking you've trained your core, you want to train it from all directions.

If you don't know how, I've created a simple **Iron Core Routine** and you can have it completely free.

I'll put it in the comments of this post.

And if you look at the routine and don't know how to do some of the exercises, comment below 'iron core' and I'll create a video showing you how to do them. 👍

01/09/2026

We tried The Lazy Daisy cafe in South Molton.

I went for a English breakfast and changed a few items.

My son went for a little milkshake.

It was actually banging. Have you been?

31/08/2026

This is a other great location to go sea dipping.

It's Appledore slip way.

Do you have any good spots to go to?

30/08/2026

Healthy cheese cake.

3 x bananas
2 x eggs
500g Greek yogurt
20-40g of honey
20g of corn starch (optional)

Would you try it and if so did you like it?

Save this if you are sick of your weight or your health and fitness and want it to change.I've been helping people chang...
30/08/2026

Save this if you are sick of your weight or your health and fitness and want it to change.

I've been helping people change since 2014 and this is by far the number one best way to do it.

Having a singular focus over a long period of time will give you the greatest outcome.

If you focus on improving your fitness through challenges it does multiple things.

Firstly, the fitter the easier life becomes and the easier it is to lose weight etc.

When you exercise, you use resources in your body and once you are finished it will naturally crave the things it needs to help replenish (nutrients) and if you exercise regular it will naturally crave the healthier stuff. This is from a personal perspective from myself and observation of my clients over the years, over science.

When you complete challenges that you never thought you could, it expands your mind to let you know you can do more than you believe with trickles into other areas; like the belief you can lose weight or get as fit as you like.

So this is called the Step by step challenge.

The idea is to complete a challenge every 6 weeks for 24 months and by the end of the 2nd year, your whole life will be completely different.

There are three sheets, 2 of them are pre-filled if you want to follow something and the third one is your own one that you can create.

In the first sheet it makes you do 5k 4 times before moving on and the reason for this, is we are trying to develop your body into exercise and allow you body to develop the muscles and tendons it needs to take on bigger stuff. So with these challenge just aim to be faster than the last one.

It's a super tough challenge, but the challenges that are the hardest are the ones that give you the best outcomes.

30/08/2026

Most people don't just go to one place to make themselves look/feel pretty.

They go to a hairdressers for their hair
They go to a nail technician for their nails
They go to a lash technician for the eye lashes.

Multiple places for the best outcome.

Health and fitness is the same.

Most gyms can cater for a lot (strength, cardio, functionality) but they can't cover them all.

Don't be afraid to use more than one place (some of it can be out doors)

So it's good to have multiple places to cover every aspect of fitness and if you want longevity here are the pillars and ideas for you to cover.

1. HIIT (high intensity interval training) fitness classes are the best for this. Or out door intervals sprinting etc.

2. LISS (low intensity steady state), doing cardio and at a pace where you can talk. So cycling, swimming, jogging, rowing etc is the best for this.

3. Strength training. A place to do resistance training and a good rule of thumb is to hit every major muscle twice a week.

4. Balance, so things like yoga, pilates and functional training is brilliant for this sort of stuff.

5. Mobility and flexibility - yoga and pilates

6. Recovery - grounding, cold water submurging, daily stretching, massaging (self massaging), recovery boots.

29/08/2026

This house wife stuff is easy, I don't know what the fuss is about.

Also, if you want the recipe for the healthy cheese cake just let me know.

This is our pirces for Cineto Gym in South Molton.We are trying to be as fair as possible and to keep up with inflation ...
29/08/2026

This is our pirces for Cineto Gym in South Molton.

We are trying to be as fair as possible and to keep up with inflation and things like business rates etc.

This is what it will be.

Please share with who you know is interested. :)

If you are interested, there is a link in the comments where you can register your interest.

29/08/2026

A bit of morning therapy.

Anyone can train themselves to enjoy wild swimming and if you do, it will be one of the greatest gifts you can give yourself.

Not everyone will enjoy it from the get go and it might take a bit of time getting used to it.

But it will become thearpy once you do.

So if you are fortunate enough to live close to a sea, lake or river I would highly recommend learning about wild swimming, the safety precautions etc and take advantage of it.

And it's 100% free!

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Barnstaple

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