LJSA Fitness

LJSA Fitness Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from LJSA Fitness, Personal trainer, Rowlands Gill.

Legs have been in bits past 2 days after jumping in with clients routine’s on Friday and Saturday So had to grind out th...
19/02/2023

Legs have been in bits past 2 days after jumping in with clients routine’s on Friday and Saturday

So had to grind out that 6 miles this morning, but legs are feeling a lot looser for doing it 🏃‍♂️

Fastest I’ve ran it a whie, almost at track paceNow to eat all the food 🍱 at the all you can eat buffet 🐷
12/02/2023

Fastest I’ve ran it a whie, almost at track pace
Now to eat all the food 🍱 at the all you can eat buffet 🐷

Not even my new sneaks could help me out today But my daily struggle completed by 7am 🕖
11/02/2023

Not even my new sneaks could help me out today
But my daily struggle completed by 7am 🕖

A conversation I’ve had with a few clients this morning Running 🏃‍♂️……… the simplest, yet one of the hardest forms of ex...
30/01/2023

A conversation I’ve had with a few clients this morning
Running 🏃‍♂️……… the simplest, yet one of the hardest forms of exercise

30/01/2023

How can you make the week ahead different from the last??

How about this week you really do step up!?

👉🏻You stop thinking about getting off the sofa and you actually do!

👉🏻 You sign up to that gym instead of constantly putting it off!

👉🏻 You stop waiting for the best and most perfect time ever to start your fitness journey!

👉🏻Maybe you actually do count your calories this week, and see the difference??

👉🏻You give better attention to portion control, and see the difference??

👉🏻You cut way back on the junk you know you need to, and see how you feel??

👉🏻How about you don’t hit snooze and actually get up earlier and start the day better?

👉🏻Maybe you’ll give 100% of your ability in every session this week?

👉🏻 Maybe this week you won’t find the excuse, but you’ll make the time to do what’s needed?

👉🏻 Maybe you’ll step up and be accountable to yourself this week and quit with the blame game??

Do you really do all the things you know you can or should, to achieve the desired results you say you do??

Maybe this week you finally step up, and see the difference when you do!

Now let’s smash the week ahead 💪🏼

Installing some discipline back to my routine 🏃‍♂️
23/01/2023

Installing some discipline back to my routine 🏃‍♂️

The Sneaky calories that you think don’t matter are the ones that can do the most damage This is how easy to is to under...
17/01/2023

The Sneaky calories that you think don’t matter are the ones that can do the most damage

This is how easy to is to under report your calorie intake

Sneaky calories???

Ah, sure a small bite of this wont hurt…
A nibble of that...
A cappuccino...
This sauce will be ok…
A few biscuits here and there…
Finishing your kids dinner…
Six cups of tea with milk…
Let me have a taste of that…

They all add up!!

Sauces, milk in tea/coffee, a nibble here and there.
Disregarding these things (calorie counting or not) could potentially slow down your progress.
For example, a standard cup of tea would have roughly 40ml of semi-skimmed milk, which equates to 20 kcal. No biggie, right?

BUT.....

Having maybe 5 cups a day (including coffee as well) would be 100 kcal. Again nothing that should stall your progress but over the 7 days, that is 700 calories!
That is like having a big Mac and small fries!!

Now think about them times where you nibble at a few sweets, grabbed a quick biscuit, a small handful of chips from someone’s dinner or a big handful of nuts??
You can see how over the WEEK you can easily reduce that calorie deficit you have created.

I am not saying to cut out your coffee or tea. It is just about awareness; awareness of them nibbles and loads of tea and coffee daily.

12/01/2023

January… when everyone says they need to get back at it, but it’s Cold and Dark and it’s so easy to just hit snooze and have an extra hour in bed, or drive straight past the Gym and go home after work 🤷‍♂️

This is why i’d say be realistic with how many sessions you can commit to, i don’t need to see you everyday, as people are starting to fall off the wagon only 2 weeks in. Three a week is all you need to be off to a great start to 2023!.

So if you’re struggling already, push yourself to hit this target, and for now, anything on top of that is a Bonus, complete January and your flying! 🤩

Well done to everyone who’s turning up after New Year and putting in the work, you’d be worse off if you weren’t! 👌

In the words of Harvey Price Wat a daaaayyyyy
11/01/2023

In the words of Harvey Price
Wat a daaaayyyyy

Need to start dragging my lazy arse out of bed again and start hitting my early morning routine again Im still here doin...
09/01/2023

Need to start dragging my lazy arse out of bed again and start hitting my early morning routine again
Im still here doing the work but the Goggins in me still isn’t happy as im not doing it when im planning it out on paper

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Rowlands Gill

Opening Hours

Monday 6am - 8pm
Tuesday 6am - 8pm
Wednesday 6am - 8pm
Thursday 6am - 8pm
Friday 6am - 8pm
Saturday 6am - 1pm

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