Tiro Fitness Studio

💦 Top 3 Reasons to Stay Hydrated for the Health and Fitness concious individual! 💧

1️⃣ Supports Overall Health�Water plays a vital role in maintaining bodily functions, including digestion, nutrient absorption, and detoxification. Staying hydrated helps your body function optimally and can prevent various health issues such as kidney stones and urinary tract infections.

2️⃣ Improved Physical Performance�Staying hydrated is crucial for maintaining peak performance. Dehydration can lead to fatigue, reduced motivation, and decreased endurance. Drinking enough water helps keep your energy levels high and muscles working efficiently.

3️⃣ Enhanced Brain Function�Proper hydration is essential for cognitive function. Even mild dehydration can impair mood, memory, and concentration. Keep your mind sharp and focused by drinking water throughout the day.

💧 Hydration Guidelines

🔻 Drink Regularly: Aim for at least 8 glasses (2 litres) of water a day. Adjust based on activity level, temperature, and personal needs.
🔻 Monitor Your Thirst: Don’t wait until you're thirsty. Sip water throughout the day to stay ahead of dehydration.
🔻 Check Urine Color: Pale yellow urine typically indicates proper hydration, while darker urine suggests you need more fluids.
🔻 Include Hydrating Foods: Eat fruits and vegetables high in water content like cucumbers, oranges, and watermelon.
🔻 Balance Electrolytes: If you're engaging in intense exercise, consider drinks that replenish electrolytes to maintain balance.

🔹 Stay hydrated and take care of your body! 💧✨

🏅 The Tiro Games 🏅Join the Tiro Community as we come together to enjoy the Tiro Games!

A mixture of fun games and hardcore sports (egg and spoon race 🥚🥄

🗓️ Saturday 10th August
⏰ 10AM
🌳 Sanderstead Recreation Ground

Serious participants only 😏😏😏

See you there!

🏋🏼‍♂️Another solid week of Group and 1:1 Training sessions down at Tiro HQ 🔥

Training alongside others that give you support works to keep you going - it’s Science 🧪

👩🏽‍🔬 “Research indicates that social support is significantly associated with increased physical activity adherence. Specifically, the presence of exercise partners has been shown to improve motivation and accountability, leading to higher levels of consistent physical activity.”

— American College of Sports Medicine, “Behavioral Strategies for Enhancing Exercise Adherence”

Resistance training is at the heart of our training ethos at Tiro for our 1:1 and Group clients regardless of the number of times a week they have to train, age, gender, training background, and experience level …

Why❓Increased muscle tissue, increased bone density and a reduced risk of osteoporosis are just a few of the many health benefits.
⁣
In terms of physique improvements, most people don’t have as much muscle tissue as they think which is why using resistance training should be your go-to training method as we try to retain as much tissue as possible during a fat loss phase.
⁣
Muscle tissue is more metabolically demanding than body fat meaning your body uses more energy (calories) to maintain its current weight.⁣
⁣
When advising our clients how often to train we ensure that they are getting the most out of as little time as possible; we ensure this by programming our sessions as effectively as possible with the time we have! ⁣
⁣
It is never too late to start resistance training to feel the benefit for the remainder of your life!

Swapping fast food for home-cooked meals is a real recipe for success 💪 but it’s not the only simple thing you can do …

At Tiro, we’re always stress the importance of developing healthy habits!

Small changes in your daily routine can make a big difference when it comes to achieving your health and fitness goals.

For example, swapping out processed foods for whole foods, or swapping out sedentary activities like watching TV for a gym session or meditation 🧘

Things as simple as incorporating daily habits such as starting the day by drinking water to rehydrate, eating mindfully, and getting enough sleep can help to improve your overall health in a massive way.

In addition to that, introducing daily habits such as journaling and connecting with nature can help to improve both mental and emotional health!

Remember, it's not about perfection but about making small changes that can become a lifelong habit!

Find this helpful? Follow for more tips 😁

🎉 Join the Tiro team and Group members for an afternoon at Boxpark Croydon next Saturday for our bi-monthly social 👯‍♀️👯👯‍♂️ we look forward to seeing you all there ❤️

🌟 NEW KIT ALERT ‼️ 🌟

Introducing to the Tiro team - the new Concept2 RowErg; recognised by competitive rowers as the standard for indoor training!

We’re grateful to be able to utilise the best of the best when it comes to kit for both our 1:1 and group PT clients 💪🏻❤️

We look forward to rowing with you soon! 🚣🏼 🚣🏼‍♀️ 🚣🏽‍♂️

We love having you with us Anne! ❤️

Great feedback from Joel's 1:1 client Anne, on his session delivery and the environment at Tiro.

We're proud of the welcoming, professional but fun environment we've created at Tiro, and can't wait to welcome you to the Studio to enjoy too ❤️

Drop us a DM to get started this week!

🌟 New Small Group Training Timetable! 🌟

Added capacity to meet demand! In effect from week commencing 20/5 💪

GLADIATORS READY! 🙌🏻

Coach Robert Singers taking the team through a demo of Fridays ‘Gladiator’ workout 💪🏻

Each and every group workout at Tiro is demonstrated and coached throughout by a highly experienced coach with at least 10 years industry experience! 🫶🏻

To get involved with one of our group PT sessions drop us a message to find out how ❤️😁

🤸🏼 The dynamic mobility warm ups we use in our group sessions and 1:1’s at Tiro are designed to prepare the body for controlled, explosive, and forceful movements through your full range of motion 🤸🏽‍♂️

This is why we like you to arrive promptly for your sessions so you don’t miss this important part of the workout 😇😇😇

Why do you exercise? ⁣🧐
⁣
It’s often immediately seen as a vehicle for fat loss 🚘 ⁣
⁣
BUT - There are numerous benefits to increasing the level of exercise you’re doing which stretch far beyond fat loss ✅ fat loss will often be a knock on benefit of increased activity. ⁣

At Tiro, our goal is to help you find a way of moving more that is both enjoyable, and sustainable, so that you can continue to enjoy the benefits for as long as possible!

We look forward to seeing you at the Studio this week! 💪🏻


⁣

🌟 1:1 Client Spotlight 🌟

Amin has been working with Mike for 8 years now! Amin originally came to Mike as a referral from his son who was training with Mike.

Amin had been told by his Doctor that he was headed for knee surgery following X-rays and MRI’s after the knee had buckled several times resulting in falls. �
Whilst waiting for the surgery, Amin started training with Mike once a week, progressing to twice a week, working on strengthening the knee with a tailored program to help with his issues 🏋🏼‍♂️

It improved to such a degree that both Amin and his G.P decided that surgery was no longer neccesary! They still train together now, maintaining strength in the knee, and working on full body strength to keep the whole body strong! 💪🏻��Great work Amin and Mike - what a team! 👬���If you’d like more information on how 1:1 coaching can help YOU with strengthening your joints, and feeling more mobile, drop the Tiro team a D.M to get started with a taster session! 📲

💪🏻 Strong Ladies of Tiro out in force this morning in an unofficial ladies morning! 🏋🏻‍♀️ session led by Coach Robert Singers 🙌🏻

Great work all!

Now who’s in for Colosseum tomorrow? 🫡

😴 Sleep is like hitting the reset button for your body and brain. It's when your body repairs itself and your brain sorts through the day's events. Without enough sleep, you feel foggy-headed, cranky, and your body just doesn't work as well.

It's like trying to run on low battery—you might manage for a bit, but eventually, you'll crash. Plus, skimping on sleep messes with your mood, makes you more likely to catch whatever bug is going around, and can even up your chances of serious health problems down the line.

So, here are some top tips from us to help you improve your sleep for the long term!

Community Walk ❤️👫👬👭

Beautiful morning for the Tiro community to get together for a walk!

Great for the Tiro Canines to get to know one another too! 🐶🐶

Thanks for coming down all ❤️

🌳 Spring has sprung - The Tiro team are looking forward to all meeting up for a community walk on Sunday! 🌺 Look forward to seeing everybody there!

🌟 1:1 Client Spotlight 🌟

Jade has been working with Simon for some time now! Together they’ve been working on getting stronger and fitter. This week Jade hit a PB on the smith machine lying leg press, which as you can see - she was chuffed with!

Why smith machine leg press?

1️⃣ Greater Range of Motion: Lying down allows for a deeper range of motion compared to seated leg presses, which can help us get increased muscle activation with less load.

2️⃣ Reduced Risk of Injury: Unlike traditional leg press machines where you sit upright, the lying position in the Smith machine leg press provides better spinal support. This reduces the risk of lower back strain or injury.

Jades goals are changing slightly moving forward, as she has recently got engaged 💍! Congrats Jade from everyone at Tiro! We now look forward to getting you wedding ready!

For more information on how our 1:1 coaching services can help you or to book a taster drop us a DM 📲

💪 MOTIVATION MONDAY 💪

🍍 Understanding macronutrients is useful because it'll help us to ensure we have a balance of the three macros!

A blend of all three macronutrients is important for;

1️⃣ Balanced nutrition for optimal function
2️⃣ Efficient energy production
3️⃣ Ensuring muscle growth and repair
4️⃣ Regulation of bodily functions
5️⃣ Satiety and Bloody Sugar Regulation

The better we understand; the more informed decisions we are able to make!

Share with a friend you think could find this useful! Tag them below!

Last Saturdays Colosseum gang smashed it! 💪💪

We look forward to everybody entering the Colosseum this weekend! 🤼

🍏 Understanding energy balance is important for achieving a healthy weight, improving athletic performance, promoting overall health, and making informed lifestyle choices!

To simplify things, we've put together this short guide for understanding calories and energy balance to help! There are of course many ways to adjust energy balance to help you meet your goals which we'll go into at a later date!

If you think a friend could find this useful, share to your feed or tag them in the comments below!

Sanderstead/South Croydon

We are looking for a career driven, motivated individual who is looking to develop their career as a full time or part time personal trainer in our fully equipped private studio.

Our personal training team are currently fully booked meaning you have a great opportunity to join our team and potentially take on any new enquires.

•UNLIMITED FREE PARKING

•LOW RENTAL FEE

•NEW ENQUIRES EVERY WEEK

•SMALL TEAM WITH PLENTY OF SPACE TO TRAIN CLIENTS

•24 HOUR ACCESS

•FREE TRIAL PERIOD ⬇️

You will have the opportunity of a free trial period to train your clients and see how you find the space.

We are rapidly growing and we are very excited about the future at Tiro Fitness.

Head over to our Tiro Fitness page on Google for a virtual 360° tour of the studio and full kit list.

If interested, please send us a DM and we look forward to hearing from you.

THE TIME HAS COME!

JANUARY 2024, LET'S GO!!


•1-1 PERSONAL TRAINING

•1-2 PERSONAL TRAINING

•SMALL GROUP TRAINING

We got you covered!

DM TO GET STARTED

CLIENT TRANSFORMATION!


What a guy!

Rob has been having personal training with us at Tiro 2x per week consistantly and has demonstrated that working hard consistently and eating well, alongside being a dad of 2, a busy homelife & working full time can lead to amazing results.

No hard-core diets, no excessive cardio, no compromising social events with friends/family....just following a progressive strength/hypertrophy program and eating as healthy a diet as any man or woman should.

We are here to help anyone and everyone who has the willpower to walk through our door. That's the hardest part, we do the rest!

TAKE ADVANTAGE OF OUR JANUARY OFFER AND DM TO GET STARTED!

🔴JANUARY OFFER⚫️

Looking to kickstart your fitness journey in 2024?

We have all you need right here,
a new client offer on our 1-1 and small group training sessions as listed below ⬇️

•HALF PRICE ON ANY MONTHLY SMALL GROUP TRAINING PACKAGE.

•HALF PRICE ON YOUR FIRST 1-1 PERSONAL TRAINING SESSION

No joining fee or long term commitment.

All packages run on a monthly basis.

EVEN BRING A FRIEND ALONG FOR FREE!!
(Referral rewards also available)

DM TO GET STARTED

If everyone could share this post it would be much appreciated.
Even to any local pages would be a great help.

Thank you ❤️