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Mark Rostron Personal Training Help men develop sustainable results with their fitness, body & lifestyle habits for a healthy future

Getting back into itโ€ฆHow do you find motivation to start back being active and healthy? Itโ€™s hard when the mornings are ...
06/01/2022

Getting back into itโ€ฆ

How do you find motivation to start back being active and healthy?

Itโ€™s hard when the mornings are freezing cold and itโ€™s dark when you come home from work.

The last thing you feel like doing is going to the gym or doing exercise when the house is warm and you want to go relax in front of the tv.

When it only seems like it was 5 minutes ago you had been shutting your laptop at work and getting ready to spend time with family and friends for the Christmas holidays.

Now 2022 is here and motivation isnโ€™t quite at the level it was before Christmas, thatโ€™s perfectly normal!

Youโ€™ve decided that come Monday youโ€™re going to go all in and hit the ground running?

Honestly, thatโ€™s maybe not the best way to achieve the results you want at this early stage.

My suggest would be to build new foundations/habits that last, take your time and build consistency.

Try to look at your goals for 2022 as a new lifestyle not just how much you weigh on one particular day for success

Here are some ideas/suggestions towards building back in a routine into your lifestyle:

Choose an exercise you enjoy

Plan 3x 30 minutes into your week

1-2 new habits you can easily integrate in your week

Plan in your lunch & dinners 3x per week

Hydrate well, 1-2 litres of water per day

1 day you totally switch off and have fun and unwind

Save the post for future reference ๐Ÿ‘๐Ÿป

โ€œHow will I find the time?โ€One of the most frequent questions Iโ€™m asked about the FIT 9.0 programme and working with me....
05/01/2022

โ€œHow will I find the time?โ€

One of the most frequent questions Iโ€™m asked about the FIT 9.0 programme and working with me.

The answer is simple, โ€œWeโ€™ll find it togetherโ€.

Iโ€™ve worked stupidly long weeks, with hundreds of miles of driving/travel added on.

I know what deadlines are and Iโ€™ve been at the point where I couldnโ€™t imagine shoe-horning extra tasks/responsibilities in.

Making time for myself wasnโ€™t certainly a priority.

That was a mistake and Iโ€™ve learned from it.

Having worked the long hours and busy schedules I know how hard it is to find time for exercise, cooking dinner and spending time with loved ones

Thatโ€™s why I created FIT 9.0; to help ambitious people with busy lives find the time they need to change their physical health and mental wellbeing.

To feel good every step of the way, to create small wins every week so that youโ€™re not inconsistent but consistent!

Building positive habits that lead to BIG wins longer term.

FIT 9.0 provides online coaching at the touch of a button, workout from anywhere, anytime.

Bespoke training programme and more, all make it easier to prioritise your own health.

To a healthier, fitter body and mind.

Question isโ€ฆ

Where will you find the time?

Can you afford not to?

First Week of 2022Hereโ€™s to making it a year ofโ€ฆBuilding new habitsStepping out of your comfort zoneGoals that excite yo...
03/01/2022

First Week of 2022

Hereโ€™s to making it a year ofโ€ฆ

Building new habits

Stepping out of your comfort zone

Goals that excite you

Letting go of what no longer brings you happiness

Taking on new challenges with courage

Traveling more often

Spending more time with loved ones

Taking your foot of the pedal and relaxing

Creating memories

Smiling, being grateful, laugh often

Prioritising your health, mind and wellbeing

When anything can be possible! ๐Ÿ™Œ

Whatโ€™s the one goal you want to reach in 2022? โฌ‡๏ธ

Have your cake and someโ€ฆChristmas festivityโ€™s have started, office chocolate selections boxes are open and those mince p...
10/12/2021

Have your cake and someโ€ฆ

Christmas festivityโ€™s have started, office chocolate selections boxes are open and those mince pies look delicious!

On top ofโ€ฆ

A few cheeky drinks in the local with friends and next minute youโ€™re partying the night away

All part and parcel of the lead up to Christmas ๐ŸŽ„
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Worried that youโ€™ve let all the hard work go to waste just because youโ€™ve overindulge leading up to Christmas

Wellโ€ฆ

You can have your cake and eat it, who doesnโ€™t!

A few mindful changes and you can keep the results

Enjoy the festivities without the worry itโ€™s gone to crap

Donโ€™t sweat, try one of the examples or simply enjoy the night and start back the following day as nothing happenedโ€ฆ

Only you had a great night out!

๐‚๐ก๐ซ๐ข๐ฌ๐ญ๐ฆ๐š๐ฌ ๐‚๐š๐ฅ๐จ๐ซ๐ข๐ž๐ฌ โฃโฃDropping a few lbs, toning up, getting in shape, not seeing a drop in your weight? โฃโฃCan be hard ev...
06/12/2021

๐‚๐ก๐ซ๐ข๐ฌ๐ญ๐ฆ๐š๐ฌ ๐‚๐š๐ฅ๐จ๐ซ๐ข๐ž๐ฌ โฃ
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Dropping a few lbs, toning up, getting in shape, not seeing a drop in your weight? โฃ
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Can be hard even when youโ€™re putting in all the effort โฃ
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๐—ช๐ž๐ข๐ ๐ก๐ญ ๐ฅ๐จ๐ฌ๐ฌ/๐ ๐š๐ข๐ง ๐จ๐ง๐ฅ๐ฒ ๐ก๐š๐ฉ๐ฉ๐ž๐ง๐ฌ ๐›๐ฒ ๐œ๐š๐ฅ๐จ๐ซ๐ข๐ž๐ฌ ๐ข๐ง ๐ฏ๐ฌ ๐œ๐š๐ฅ๐จ๐ซ๐ข๐ž๐ฌ ๐จ๐ฎ๐ญโฃ
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With the festive season in gear itโ€™s easy to forget about watching those โ€œ๐œ๐š๐ฅ๐จ๐ซ๐ข๐ž๐ฌ ๐ข๐งโ€ around this time of yearโฃ
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Before you know it temptation has taken over and youโ€™ve gone all in with the office chocolates and Christmas turkey!โฃ
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๐“๐จ ๐ก๐ž๐ฅ๐ฉ ๐ฒ๐จ๐ฎ ๐ญ๐ก๐ซ๐จ๐ฎ๐ ๐ก ๐ญ๐จ ๐‰๐š๐ง๐ฎ๐š๐ซ๐ฒ ๐š๐ง๐ ๐ž๐ง๐ฃ๐จ๐ฒ ๐‚๐ก๐ซ๐ข๐ฌ๐ญ๐ฆ๐š๐ฌ, ๐›๐ž๐ฅ๐จ๐ฐ ๐š๐ซ๐ž ๐Ÿ’ ๐ฐ๐š๐ฒ๐ฌ ๐ข๐ง ๐ฐ๐ก๐ข๐œ๐ก ๐ญ๐ก๐ž ๐›๐จ๐๐ฒ ๐ฎ๐ฌ๐ž๐ฌ ๐œ๐š๐ฅ๐จ๐ซ๐ข๐ž๐ฌโฃ
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๐Ÿ. ๐๐Œ๐‘ / ๐๐š๐ฌ๐š๐ฅ ๐Œ๐ž๐ญ๐š๐›๐จ๐ฅ๐ข๐œ ๐‘๐š๐ญ๐ž โฃ
This keeps you alive, your brain and organs require energy, lots of it. You burn calories standing still.โฃ
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๐Ÿ. ๐๐„๐€๐“ / ๐๐จ๐ง ๐„๐ฑ๐ž๐ซ๐œ๐ข๐ฌ๐ž ๐€๐œ๐ญ๐ข๐ฏ๐ข๐ญ๐ฒ ๐“๐ก๐ž๐ซ๐ฆ๐จ๐ ๐ž๐ง๐ž๐ฌ๐ข๐ฌ โฃ
Walking the dog, cleaning the house, even having a shower are all non exercise activities โฃ
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๐Ÿ‘. ๐“๐„๐… / ๐“๐ก๐ž๐ซ๐ฆ๐ข๐œ ๐„๐Ÿ๐Ÿ๐ž๐œ๐ญ ๐จ๐Ÿ ๐…๐จ๐จ๐โฃ
When you digest food, you are burning calories. This can equate to around 10% of total daily calories burned โฃ
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๐Ÿ’. ๐„๐ฑ๐ž๐ซ๐œ๐ข๐ฌ๐ž / This is what most people think burns the most calories, howeverโ€ฆIn fact exercise only burns a fraction of the calories in a workout.โฃ
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Why? We only workout for a small amount of time each day, perhaps you only workout 2-3 times per week?โฃ
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Youโ€™d need to workout for 6+ hours in one day to to make an impact on weight loss alone.โฃ
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Working out is amazing for your overall health but using just exercise as a weight loss tool isnโ€™t going to get you the end resultโฃ
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๐—ช๐ก๐š๐ญ ๐‚๐€๐ ๐ฐ๐จ๐ซ๐ค ๐ญ๐จ๐ ๐ž๐ญ๐ก๐ž๐ซ:โฃ
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โœ… Calories in vs outโฃ
โœ… Exerciseโฃ
โœ… Increasing expenditure ( Moving )โฃ
โœ… Sleep / energy management โฃ
โœ… Stress management โฃ
โœ… Showing upโฃ
โœ… Consistency โฃ
โœ… Patience โฃ
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โ–ถ๏ธ Iโ€™ve space in my calendar for 2 new clients to secure their place before Januaryโฃ
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โ–ถ๏ธ Donโ€™t wait till the New Year to get a plan in place โฃ
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๐Ÿ“ฒ DM โ€œPLAN AHEADโ€ to learn moreโฃ

Client Wins โฃโฃMeet 3 amazing female clients that Iโ€™d like to introduce to youโฃโฃHannah, Sarah and Sophie โฃโฃAll of these a...
03/12/2021

Client Wins โฃ
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Meet 3 amazing female clients that Iโ€™d like to introduce to youโฃ
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Hannah, Sarah and Sophie โฃ
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All of these amazing clients came to me with a similar goal, to find a routine & structure that works around their lifestyle to get in shape sustainably โฃ
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Without the cycle of yo yo diets or die hard workout programmesโฃ
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All wished to build in consistency and sustainable change while enjoying their lifestyle without restrictions โฃ
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To not bounce back into old ways doing a yo yo diet programme but to see improvements in all areas of their livesโ€ฆโฃ
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๐˜๐˜ฆ๐˜ข๐˜ญ๐˜ต๐˜ฉโฃ
๐˜๐˜ช๐˜ต๐˜ฏ๐˜ฆ๐˜ด๐˜ดโฃ
๐˜ž๐˜ฆ๐˜ญ๐˜ญ๐˜ฃ๐˜ฆ๐˜ช๐˜ฏ๐˜จโฃ
๐˜™๐˜ฐ๐˜ถ๐˜ต๐˜ช๐˜ฏ๐˜ฆ๐˜ด & ๐˜ด๐˜ต๐˜ณ๐˜ถ๐˜ค๐˜ต๐˜ถ๐˜ณ๐˜ฆโฃ
๐˜š๐˜ต๐˜ณ๐˜ฆ๐˜ด๐˜ด & ๐˜ฆ๐˜ฏ๐˜ฆ๐˜ณ๐˜จ๐˜บ ๐˜ฎ๐˜ข๐˜ฏ๐˜ข๐˜จ๐˜ฆ๐˜ฎ๐˜ฆ๐˜ฏ๐˜ต โฃ
๐˜Š๐˜ฐ๐˜ฏ๐˜ง๐˜ช๐˜ฅ๐˜ฆ๐˜ฏ๐˜ค๐˜ฆ ๐˜ช๐˜ฏ ๐˜ฉ๐˜ฐ๐˜ธ ๐˜ต๐˜ฉ๐˜ฆ๐˜บ ๐˜ญ๐˜ฐ๐˜ฐ๐˜ฌ & ๐˜ง๐˜ฆ๐˜ฆ๐˜ญโฃ
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๐€๐ฅ๐ฅ ๐ก๐š๐ฏ๐ž ๐ฌ๐ฆ๐š๐ฌ๐ก๐ž๐ ๐ญ๐ก๐ž๐ข๐ซ ๐ ๐จ๐š๐ฅ๐ฌ ๐จ๐ฏ๐ž๐ซ ๐ญ๐ก๐ž ๐ฅ๐š๐ฌ๐ญ ๐Ÿ—๐ŸŽ-๐Ÿ๐Ÿ–๐ŸŽ ๐๐š๐ฒ๐ฌโฃ
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In total all three haveโ€ฆโฃ
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โœ… Lost 24.33kgโฃ
โœ… Body shape reduction 43.5โ€โฃ
โœ… Put themselves above workโฃ
โœ… Gain routines and rituals that lastโฃ
โœ… Have knowledge & skills to maintain their resultsโฃ
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Imagine yourself one year from nowโ€ฆโฃ
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You will not be bothered how long it will have taken you, 3, 6, 9 perhaps 12 months to reach your goals โฃ
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Imagine how you feel and be better as you will have developed habits to help you maintain your results long termโฃ
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๐‰๐ฎ๐ฌ๐ญ ๐ฅ๐ข๐ค๐ž ๐ฆ๐ฒ ๐ญ๐ก๐ซ๐ž๐ž ๐š๐ฆ๐š๐ณ๐ข๐ง๐  ๐œ๐ฅ๐ข๐ž๐ง๐ญ๐ฌ ๐ฐ๐ก๐จ ๐๐ž๐ฌ๐ž๐ซ๐ฏ๐ž ๐š ๐Ÿ™Œ๐Ÿป ๐Ÿ๐จ๐ซ ๐ญ๐ก๐ž๐ข๐ซ ๐ก๐š๐ซ๐ ๐ฐ๐จ๐ซ๐ค!โฃ
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Whatโ€™s your biggest take away from these 3 inspiring women ? Comment ๐Ÿ‘‡ โฃ

29/11/2021

๐“๐ก๐ž ๐๐ž๐ซ๐Ÿ๐ž๐œ๐ญโ€ฆโฃ
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Workoutโฃ
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Diet planโฃ
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Time to startโฃ
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Iโ€™ve been there just like you, wanting to have everything perfect before committing to changeโฃ
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Telling myself I canโ€™t get the results I wanted to achieve until X,Y or Z is in place โฃ
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Listening to that voice thatโ€™s in my head, taking the easy optionโฃ
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โ€œ๐˜โ€™๐˜ญ๐˜ญ ๐˜ด๐˜ต๐˜ข๐˜ณ๐˜ต ๐˜ฐ๐˜ฏ ๐˜”๐˜ฐ๐˜ฏ๐˜ฅ๐˜ข๐˜บโ€โฃ
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Thatโ€™s completely normal, we all lead busy livesโฃ
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Unable to find a way off the fast- spinning hamster wheel of responsibilities โฃ
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Motivation isnโ€™t always going to be on your sideโฃ
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Thatโ€™s the reason โฃ
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We show up, we remember the WHYโฃ
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This can be a great motivator and reminderโฃ
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To take the necessary action so you can be in the best shape possible, both physically but mentallyโฃ
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There doesnโ€™t need to be an over complicated workout to achieve resultsโฃ
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Just turn upโฃ
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Move your bodyโฃ
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And invest in ๐˜๐Ž๐”๐‘๐’๐„๐‹๐… ๐Ÿ‘Š๐Ÿปโฃ

Weight loss is a walk in the park!! Eat less, move moreโ€ฆ simple!Really!?If it was, why are we always on some form of โ€˜di...
27/11/2021

Weight loss is a walk in the park!!

Eat less, move moreโ€ฆ simple!

Really!?

If it was, why are we always on some form of โ€˜dietโ€™

Restricting ourselves from the enjoyments we have in life can create a poor association with beingโ€ฆ

โ€˜In shapeโ€™

I see this often when a new client enrols in my FIT 9.0 programme, we work onโ€ฆ

A tailored workout program

A calorie deficit target

A 7 day structure, routine and some form of consistency

A Weekly Checkin so that we build new habits and sustainable change

Support & guidance to drop body fat, without the old philosophy of being on another yo yo diet

When the client gets in shape they learn that it isnโ€™t just about weight lossโ€ฆ

But how you could start to feel & be better in every area of your life ๐Ÿ’ช๐Ÿป

This can be one of the best ways to achieve long term success with your body,health & wellbeing

Building a new philosophy, new lifestyle habits that become โ€˜the normโ€™

No more quick fixes
No more yo yo diets
No more low calorie restrictions
No more busting a gut doing boring workout routines

Just a straight forward, progressive, data driven programme that allows you to enjoy your life while getting โ€˜in shapeโ€™

If thatโ€™s you, Iโ€™m here to help when youโ€™re ready ๐Ÿ‘Š๐Ÿป

What does being in shape mean to you? โฌ‡๏ธ

Picture by photography ๐Ÿ™Œ

Having spent the last 5 years providing personal training and my own journey has given me an acute awareness of what hap...
22/11/2021

Having spent the last 5 years providing personal training and my own journey has given me an acute awareness of what happens when you donโ€™t take of yourself and life becomes overloaded with responsibilities.โฃ
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I decided to create FIT 9.0 during Covid towards men and women over 35 years old, unable to find a way off the fast- spinning hamster wheelโฃ
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With a few tweaks, a little adjustment and consistency they too can put themselves first so that everyone in their lives benefits from a healthier, fitter, happier more energised self!โฃ
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Getting in shape doesnโ€™t need to be super low calorie dietโ€™s and a crap tonne of unattainable workouts 7 days a week to get a resultโฃ
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In the grand scheme of things, 90 days doesnโ€™t seem like a long period of time. Yet when you commit to one small change at a time, 90 days is just the right amount of time to make positive changes and lay firm foundations for a healthier futureโฃ
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Receiving this text message from one of the FIT 9.0 graduates is a proud moment as a coachโ€ฆโฃ
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โ€œ๐˜ ๐˜ค๐˜ข๐˜ฏโ€™๐˜ต ๐˜ช๐˜ฎ๐˜ข๐˜จ๐˜ช๐˜ฏ๐˜ฆ ๐˜ข๐˜ง๐˜ต๐˜ฆ๐˜ณ ๐Ÿฟ๐Ÿถ ๐˜ฅ๐˜ข๐˜บ๐˜ด ๐˜ด๐˜ต๐˜ฐ๐˜ฑ๐˜ฑ๐˜ช๐˜ฏ๐˜จ ๐˜ข๐˜ฏ๐˜บ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ ๐˜โ€™๐˜ท๐˜ฆ ๐˜ญ๐˜ฆ๐˜ข๐˜ณ๐˜ฏ๐˜ฆ๐˜ฅ ๐˜ช๐˜ฏ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฑ๐˜ณ๐˜ฐ๐˜จ๐˜ณ๐˜ข๐˜ฎ๐˜ฎ๐˜ฆ. ๐˜๐˜ต ๐˜ข๐˜ฎ๐˜ข๐˜ป๐˜ฆ๐˜ด ๐˜ฎ๐˜ฆ ๐˜ฉ๐˜ฐ๐˜ธ ๐˜ข๐˜ญ๐˜ญ ๐˜ต๐˜ฉ๐˜ฆ๐˜ด๐˜ฆ ๐˜ญ๐˜ฆ๐˜ข๐˜ณ๐˜ฏ๐˜ต ๐˜ฉ๐˜ข๐˜ฃ๐˜ช๐˜ต๐˜ด ๐˜ง๐˜ฆ๐˜ฆ๐˜ญ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฏ๐˜ฐ๐˜ณ๐˜ฎ ๐˜ต๐˜ฐ ๐˜ฎ๐˜ฆ,๐˜ ๐˜ค๐˜ข๐˜ฏโ€™๐˜ต ๐˜ช๐˜ฎ๐˜ข๐˜จ๐˜ช๐˜ฏ๐˜ฆ ๐˜ช๐˜ฏ ๐˜ข๐˜ฏ๐˜ฐ๐˜ต๐˜ฉ๐˜ฆ๐˜ณ ๐Ÿผ ๐˜ธ๐˜ฆ๐˜ฆ๐˜ฌ๐˜ด ๐˜จ๐˜ฐ๐˜ช๐˜ฏ๐˜จ ๐˜ช๐˜ต ๐˜ข๐˜ญ๐˜ฐ๐˜ฏ๐˜ฆ, ๐˜ซ๐˜ถ๐˜ด๐˜ต ๐˜บ๐˜ฆ๐˜ต!!โฃ
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๐˜โ€™๐˜ท๐˜ฆ ๐˜ฃ๐˜ฆ๐˜ฆ๐˜ฏ ๐˜ฐ๐˜ฏ ๐˜ด๐˜ฐ ๐˜ฎ๐˜ข๐˜ฏ๐˜บ ๐˜ฅ๐˜ช๐˜ฆ๐˜ต๐˜ด ๐˜ข๐˜ฏ๐˜ฅ ๐˜ง๐˜ข๐˜ฅ ๐˜ฑ๐˜ณ๐˜ฐ๐˜จ๐˜ณ๐˜ข๐˜ฎ๐˜ฎ๐˜ฆ๐˜ด ๐˜ฐ๐˜ท๐˜ฆ๐˜ณ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ญ๐˜ข๐˜ด๐˜ต ๐Ÿท๐Ÿป ๐˜บ๐˜ฆ๐˜ข๐˜ณ๐˜ด ๐˜ข๐˜ฏ๐˜ฅ ๐˜ ๐˜ค๐˜ข๐˜ฏโ€™๐˜ต ๐˜ต๐˜ฆ๐˜ญ๐˜ญ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฉ๐˜ฐ๐˜ธ ๐˜ฉ๐˜ข๐˜ฑ๐˜ฑ๐˜บ ๐˜ ๐˜ข๐˜ฎ ๐˜ต๐˜ฐ ๐˜ง๐˜ช๐˜ฏ๐˜ข๐˜ญ๐˜ญ๐˜บ ๐˜ง๐˜ช๐˜ฏ๐˜ฅ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ค๐˜ฐ๐˜ฏ๐˜ด๐˜ช๐˜ด๐˜ต๐˜ฆ๐˜ฏ๐˜ค๐˜บ ๐˜ช๐˜ฏ ๐˜ฑ๐˜ถ๐˜ต๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ฎ๐˜บ๐˜ด๐˜ฆ๐˜ญ๐˜ง ๐˜ง๐˜ช๐˜ณ๐˜ด๐˜ต ๐˜ธ๐˜ช๐˜ต๐˜ฉ๐˜ฐ๐˜ถ๐˜ต ๐˜ง๐˜ฆ๐˜ฆ๐˜ญ๐˜ช๐˜ฏ๐˜จ ๐˜จ๐˜ถ๐˜ช๐˜ญ๐˜ต๐˜บ ๐˜ธ๐˜ฉ๐˜ช๐˜ญ๐˜ฆ ๐˜ง๐˜ช๐˜ญ๐˜ญ๐˜ช๐˜ฏ๐˜จ ๐˜ฎ๐˜บ ๐˜ค๐˜ถ๐˜ฑ ๐˜ด๐˜ฐ ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ฆ๐˜ท๐˜ฆ๐˜ณ๐˜บ๐˜ฐ๐˜ฏ๐˜ฆ ๐˜ช๐˜ฏ ๐˜ฎ๐˜บ ๐˜ญ๐˜ช๐˜ง๐˜ฆ ๐˜ฃ๐˜ฆ๐˜ฏ๐˜ฆ๐˜ง๐˜ช๐˜ต๐˜ดโ€โฃ
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What would help the you mostโ€ฆโฃ
Being consistent or finding motivation?

International Mens DayI wasnโ€™t sure how to articulate my thoughts in this post but felt I wanted to say something toward...
19/11/2021

International Mens Day

I wasnโ€™t sure how to articulate my thoughts in this post but felt I wanted to say something towards the importance of mens health, more so mens mental health.

There is still a stigma on not talking about how we really feel, when we ask โ€œ how are you? โ€ the general answer is โ€œIโ€™m good or fine mateโ€

Mental health is still a burning issue among men, the statistics are terrifying that su***de is the biggest killer of men under 45!

We have to change the stigma around talking about how we feel to each other and not brush under the carpet how we really feel. This is one of the reasons I decided to run 60 miles in 30 days for ber

I understand only too well having experienced poor mental health, in 2013 I tried to take an overdose. Iโ€™ve been on a journey to this day, through therapy to understand and accept my thoughts and emotions.

Everyone is trying to do the best they can, leading hectic lives, striving to do better than yesterday, juggling the plates of responsibility.

Together letโ€™s change the stigma around men talking about how we โ€œfeelโ€ That it is absolutely ok to not be ok! It is not a sign of weakness to talk about whatโ€™s going on in your world, in our minds

If you have a mate, relative, work colleague you havenโ€™t spoke to in a while, check if they are doing ok. Life is hard, letโ€™s support one another, lend an ear, take time out of our busy lives and be there for each other



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