Sham_Rock_Fitness

19/04/2022

Get your friends involved

FRIENDS WITH BENEFITS 😜 7 DAY FREE TRIAL
REFER A FRIEND AND GET £5 CASH BACK

TAG A FRIEND WHO YOU THINK WOULD MAKE AN EXCELLENT MOVER SO THEY CAN CLAIM A 7 DAY FREE TRIAL. IF OR SHOULD WE SAY WHEN THEY SIGN UP FOR A MONTHLY PACKAGE YOU GET £5 CASH BACK.

NO LIMITS TO HOW MANY FRIENDS YOU REFER.

SO RACHEL, ROSS, PHOEBE, CHANDLER, JOEY AND MONICA.
*TELL THEM ALL

T&Cs apply
www.movementsbodymindyou.co.uk

https://gymcatch.com/app/provider/2532

28/02/2022

Great new spin studio at Movements KINGS ROAD. I’ll be leading 2 classes Mon 6:30am and Sat 8am. Check out their page, click the link, sign up and book your bike before it’s too late. Also first session is FREE

New Spin Studio in Market Harborough-- //
Taking fitness to the next level with endorphin-inducing pedal power. Low impact and designed to strengthen your body and raise your cardio fitness bar to the best remixed tunes from the past and today. You’ll leave feeling empowered, strong and having had a great time whilst getting a full body workout.

Movements Kings Road pre-launch! 🎉 🎉

Share this post, tell all your friends, and join us for an epic 4-week soft launch of our new studio!

Experience our space featuring 15 commercial bikes with 20kg flywheel, silent disco 🎧 , big screen and DJ lighting and all classes are lead by an awesome chief R/DER. 🎆

ARE YOU IN?!? Start your journey, join us for
R/DE. The first class is on us -- . Click the link to book then head to our schedule to reserve a bike! Use the promo code INSTARIDE at checkout.

Our pre launch schedule is live with more classes to come. See you soon! 👏👏👏

https://gymcatch.com/app/provider/2532

11/12/2021

From months of training hard and sitting at desk all day I started to get some niggles. Went to see my good friend who done a great job on my muscles. Still more work needed but it’s a start. Also got told off for not stretching and foam rolling 😬😬
If you’re in the Northampton or surrounding areas check out as she’s excellent.

28/10/2021

Check out my shredded BBQ chicken recipe. So easy to make and so delicious 🍗🍗🤤🤤

13/10/2021

𝙃𝙤𝙬 𝙩𝙤 𝙬𝙖𝙧𝙢 𝙩𝙝𝙚 𝙧𝙤𝙩𝙖𝙩𝙤𝙧 𝙘𝙪𝙛𝙛𝙨 (𝙗𝙖𝙘𝙠 𝙤𝙛 𝙨𝙝𝙤𝙪𝙡𝙙𝙚𝙧𝙨)⁣
⁣
I've seen it too often in the gym where people grab dumbbells or free plates and start swinging their arms out and back and up and down (as in video on left) thinking they are warming up their rotator cuffs (RC).⁣
⁣
This is not working the RCs correctly. The force is pointing down through the wrists and forearms so you are basically doing a bicep isometric hold.⁣
⁣
Using a cable machine or resistance band will allow the force to go through the shoulders working the RCs correctly. (video on right)⁣
⁣
Give it a try and let me know if you notice the difference.

☘️

12/10/2021

𝗜𝘁 𝗶𝘀 𝗽𝗼𝘀𝘀𝗶𝗯𝗹𝗲⁣
⁣
You don’t need gym membership or fancy equipment at home to succeed with fat loss. ⁣
⁣
Chris has a busy job and is often away from home staying in hotels yet he has already lost 10kg (22 lbs). He’s done banded exercises while in the hotel and worked out in his garage when home. ⁣
⁣
He has achieved this because⁣
🎯 He’s accountable to me⁣
🎯 He has a structured program to follow so goes and gets the job done - 40-60 min workouts 3-4 times a week⁣
🎯 He has calorie and protein targets to hit⁣
🎯 He’s enjoying and trusting the process. ⁣
⁣
Now we move onto the next phase of building muscle. With all that body fat gone Chris’s body will utilise carbs better so we are upping those calories. Let’s see what the next 7 weeks can bring. ⁣
⁣
⁣
Don’t write off 2021 yet. There are still 80 days and a lot can be achieved in that time. If you want finish 2021 on a high then DM me for more information on how I can help you achieve your fitness and fat loss goals once and for all⁣
⁣
☘️

11/10/2021

READ AGAIN

☘️

08/09/2021

Here’s a great quick and delicious snack idea for you and the kids

Ham, egg and cheese muffins 🤤

25/08/2021

𝙄𝙛 𝙮𝙤𝙪 𝙜𝙚𝙩 𝙖 𝙥𝙪𝙣𝙘𝙩𝙪𝙧𝙚 𝙙𝙤 𝙮𝙤𝙪 𝙩𝙝𝙞𝙣𝙠 𝙛@@𝙠 𝙞𝙩 𝙖𝙣𝙙 𝙩𝙝𝙚𝙣 𝙨𝙡𝙖𝙨𝙝 𝙩𝙝𝙚 𝙤𝙩𝙝𝙚𝙧 𝟯 𝙩𝙮𝙧𝙚𝙨??⁣
No of course you wouldn't so why do it to yourself when you go off track with your diet.⁣
⁣
Monday to Friday you're on point with training and nutrition but then over the weekend you have some guilty pleasures (mine are wine 🍷 and chocolate 🍫) then it all falls apart. The late dirty burger, the greasy breakfast and big roast dinner with dessert.⁣
⁣
𝗗𝗼𝗲𝘀 𝘁𝗵𝗶𝘀 𝘀𝗼𝘂𝗻𝗱 𝗳𝗮𝗺𝗶𝗹𝗶𝗮𝗿?⁣
⁣
Don't sabotage your work totally. The situation can be salvaged.⁣
⁣
Here are my top 5 tips to stop self sabotage⁣
⁣
1. Get back on track as soon as possible. Don't let the 1 evening of over indulgence spill into⁣
an all day or all weekend session.⁣
⁣
2. What's done is done. You can't change the past but you can plan for the future. Reduce calories⁣
during the coming weeks to claw back some of the extra calories consumed⁣
⁣
3. Be aware of the situation that may have triggered the over eating. When you are aware you⁣
can be mindful if the signs are showing before you start over indulging again.⁣
⁣
4. Look at your diet. Are you too restrictive? Have you cut out all the good stuff which is making⁣
you crave it at the weekend.⁣
⁣
5. Look at weekend habits. Your weekend routine is probably different than during the week so you probably have more time on your hands and are bored. Boredom leads to eating⁣
⁣
I'm all for flexible dieting knowing I can eat the foods I like and still continue to reach my fitness goal. This is what I teach my clients and this is why they get great results as it keeps them consistent and we all know consistency is key. 🗝️⁣
⁣
☘️

23/08/2021

𝟮𝟬𝟮𝟭 𝙚𝙣𝙙𝙨 𝙞𝙣 𝟭𝟯𝟬 𝙙𝙖𝙮𝙨⁣
⁣
Have you achieved what you wanted in relation to your fitness?⁣
If not there's still time. ⁣
⁣
I've got 5 slots available on my Revive90 plan.⁣
⁣
This is my 90 day program that will not only have you losing lbs but will also have you feeling⁣
Fitter 🏃‍♀️⁣
Stronger 💪⁣
Happier 😊⁣
Slimmer 👙⁣
Self confident ⚖️⁣
More energy 🔋⁣
Better S*x drive 🍆⁣
⁣
You may even turn heads at the Christmas office party if they go ahead.⁣
⁣
If you want to end 2021 with a bang then drop me a DM or comment below.

☘️

13/08/2021

𝙒𝙝𝙤 𝙡𝙤𝙫𝙚𝙙 𝙥𝙡𝙖𝙮𝙞𝙣𝙜 𝙨𝙣𝙖𝙠𝙚𝙨 𝙖𝙣𝙙 𝙡𝙖𝙙𝙙𝙚𝙧𝙨?⁣
⁣
As you move along the board when you land on a ladder you move up the board and when you land on a snake you go backwards.⁣
⁣
Being on a diet is the same. There will be times when you hit that ladder 🪜 and everything is great and you make great progress.⁣
⁣
Other times you will land on that snake 🐍 and few like you’ve stopped make progress.⁣
⁣
But as in the game keep rolling the dice 🎲⁣
⁣
No matter how many times you land on the snake 🐍 continue rolling that dice until you reach the end.⁣
⁣
Having that same mentality when dieting will get you the results you crave. No matter how many set backs, get back on track and complete the game.⁣
⁣
Let me know if you played snakes and ladders in the comments⁣
⁣
☘️