Beyond Fitness

Here are some extra pics from my Tough Mudder adventure! 📸 Mud, sweat, and cheers all around. Each obstacle was a wild ride, and I loved every second of it but the sinus infection I got after it might have put me off doing another 😂🤣🙈
1:50 to get around the running and obstacles though .

Just conquered my first Tough Mudder! 💪 What a fun and crazy challenge it was. From braving ice-cold water to getting a shocking jolt (literally 😅), every moment was worth it. Who knew mud could be this much fun?

🌟 Another successful weekend at Beyond Fitness!
📚 Our book club, food, and cocktail social was a blast, filled with laughter, good food, and great company. It’s incredible to see our community come together in such a warm and friendly atmosphere. 💪
If you’re looking for a supportive and fun community to be a part of, don’t hesitate to reach out! Join us for our next event and experience the Beyond Fitness vibe firsthand. Let’s keep inspiring each other on our fitness journeys!

🎉🍹📖

Feeling rejuvenated after an epic weekend climbing hills with friends! 🌄 There’s something magical about being outdoors, soaking up nature’s beauty while staying fit and active. 💪 Who needs weights or treadmills when you’ve got scenic views and great company, right? 🏞️

📚✨ Our first-ever Alice in Wonderland themed Book Group was an absolute success! 🐇🎩 From laughter to delicious cake, we shared moments we enjoyed (or didn’t enjoy from the book) and eat cake. 🍰🌟 Excited to announce the next book pick and looking forward to more delightful gatherings like these. 💫 Join us for our monthly socials, where we come together as a gym community to connect and inspire each other! 💪 📖🌹

Santa Dash 2023🎄🎅🏼

Running in Santa gear with friends, spreading cheer in every step! Ho-ho-ho, jingle all the way to a fun charity run filled with laughter and festive vibes!

Celebrating the finish line and expressing gratitude!
Over the past 10 months, I've conquered six races, from the Chester 10k to the Alton Towers Half Marathon and achieving the Chester triple (10k, half marathon, metric marathon) Your support has been amazing. .marathon.half.10k

A special thanks to those who've already donated; your generosity fuels not only my journey but also contributes to a cause close to my heart (the local Chester heart support group).

https://www.justgiving.com/crowdfunding/6for6?utm_term=QG4n62nJz

To my family and friends, your unwavering support and cheers have meant the world to me.

In the midst of this journey, facing a grade two double hamstring tear halfway through was a tough setback leaving me on crutches and unable to walk. Massive appreciation to my sports therapist, who worked tirelessly to keep me healthy, fit, and on track to achieve this remarkable feat. 🙏 Here's to the incredible network of support that made this journey possible! 💪

🧑‍💼 Hey everyone! 💪🏼

A sedentary lifestyle, characterized by little or no physical activity, can have negative effects on our health. Here are a few examples:

Increased risk of obesity: A sedentary lifestyle can contribute to weight gain, as it burns fewer calories than more active lifestyles.

Increased risk of chronic diseases: A sedentary lifestyle has been linked to an increased risk of chronic diseases such as heart disease, diabetes, and certain cancers.

Decreased mental health: A sedentary lifestyle has been linked to poor mental health outcomes, such as depression and anxiety.

So how can you improve? Here are a few tips:

Incorporate more physical activity into your daily routine. This can be as simple as going for a walk or doing some stretching.

Take breaks from sitting throughout the day. Stand up, stretch, or take a walk every hour or so.

Consider incorporating more active forms of transportation, such as walking or biking, into your daily routine.

Find an activity that you enjoy, such as dancing, swimming, or hiking, and make it a regular part of your routine.

By making small changes to your lifestyle, you can improve your overall health and wellbeing. 💪🏼

😴 Hey everyone! 💪🏼

Fatigue and burnout are common problems that can affect our physical and mental health. Here are a few natural strategies for treating fatigue and burnout:

🛌🏻Get enough sleep: Sleep is essential for maintaining energy levels and preventing fatigue. Aim for 7-9 hours of sleep per night, and try to go to bed and wake up at the same time every day.

🍅Eat a healthy diet: A balanced diet that's rich in fruits, vegetables, whole grains, and lean protein can help support energy levels and overall health.

🏃🏻‍♂️Exercise regularly: Regular physical activity can help boost energy levels and improve mood. Aim for at least 30 minutes of moderate-intensity activity most days of the week.

💆🏻‍♀️Reduce stress: Chronic stress can contribute to fatigue and burnout. Try stress-reduction techniques such as meditation, yoga, or deep breathing to help manage stress.

Take breaks: It's important to give yourself time to rest and recharge. Take breaks from work and other obligations, and make time for activities that you enjoy.

By incorporating these strategies into your routine, you can naturally treat fatigue and burnout and improve your overall health and wellbeing. 💆‍♀️

📏 Hey everyone! 💪🏼

The scale is a common tool for measuring weight, but it's important to remember that it's just one way to track your progress. Here are a few reasons why you shouldn't rely solely on the scale:

It doesn't take into account body composition: The scale doesn't differentiate between fat and muscle, so it can't give you an accurate picture of your body composition. This means that you could be losing fat and gaining muscle, but the scale weight might not change.

It doesn't account for water weight: Our weight can fluctuate due to factors such as water retention, which can be affected by things like our menstrual cycle or sodium intake. This means that the scale weight can vary from day to day, even if our body composition is the same.

It can be demotivating: Seeing a number on the scale that's higher than you expected can be demotivating, even if it's not an accurate reflection of your progress.

Instead of relying on the scale, consider using other methods to track your progress, such as measuring your waist circumference, taking progress photos, or tracking your strength and fitness improvements. These methods can give you a more holistic view of your progress and keep you motivated. 💪🏼

🚶‍♀️🚶‍♂️ Hey everyone! 💪🏼

Walking is a simple and accessible form of exercise that offers numerous benefits for our health and wellbeing. Here are a few reasons why it's so important to walk daily:

It can improve cardiovascular health: Walking can help strengthen the heart and improve circulation.

It can help with weight management: Walking can help burn calories and maintain a healthy weight.

It can boost mood and mental well-being: Walking has been shown to reduce feelings of stress and improve mood.

It can improve sleep: Regular walking has been linked to improved sleep quality.

It can increase energy levels: Walking can help increase energy levels and improve overall fitness.

Here are a few tips for getting in your daily steps:

Set a daily step goal and track your progress using a pedometer or fitness tracker.
Incorporate walking into your daily routine, such as taking a walk after dinner or on your lunch break.
Walk with a friend or join a walking group for motivation and social support.
Find a walking route that you enjoy, whether it's in a park or through your neighbourhood.
By walking daily, you can improve your physical and mental health and feel more energized. 🚶‍♀️🚶‍♂️

💦 Hey everyone! 💪🏼

Staying hydrated is essential for our overall health and wellbeing. Here are a few reasons why it's so important, and some tips for keeping hydrated:

You can use the indicator of the colour of your urine to let you know how many glasses of water you need. it is important to keep on top of our hydration because it helps regulate body temperature: Our bodies need water to regulate our body temperature, especially when it's hot or we're exercising.

✅It helps flush out toxins: Drinking enough water can help flush toxins out of our bodies, which is important for maintaining good health.

✅It helps with digestion: Water is necessary for digestion and can help prevent constipation.

✅It can boost energy levels: Dehydration can cause fatigue and low energy levels. Staying hydrated can help keep energy levels up.

✅It can improve skin health: Adequate hydration can help keep skin looking healthy and radiant.

Here are a few tips for staying hydrated:

✅Carry a water bottle with you and take sips throughout the day.
✅Eat water-rich foods, such as fruits and vegetables.
✅Drink a glass of water before and after exercise.
✅Drink water instead of sugary drinks.
By staying hydrated, you can keep your body functioning at its best. 💦

Our honey yoghurt lollies are the perfect treat for a hot summer day! Made with creamy yoghurt and sweet honey, these frozen lollies are a delicious and refreshing snack. They're easy to make and the whole family will love them. Give them a try and let us know what you think!

🚫 Hey everyone! 💪🏼

We all have bad habits that we'd like to break, whether it's procrastination, overeating, or smoking. Here are a few tips for breaking bad habits:

Identify the trigger: The first step in breaking a bad habit is to identify what triggers it. Is it a certain time of day, a specific location, or a certain emotion? By understanding the trigger, you can start to develop strategies for avoiding or managing it.

Replace the habit with a new one: Rather than trying to completely eliminate a bad habit, try replacing it with a new, healthier habit. For example, if you want to stop procrastinating, try setting small, achievable goals for yourself.

Seek support: It can be helpful to enlist the support of friends, family, or a professional to help you break a bad habit. They can provide motivation and accountability to help you stay on track.

Be patient: Breaking a bad habit takes time and effort, and it's important to be patient with yourself. It's normal to have setbacks, so don't get discouraged if you slip up. Just get back on track and keep going.

With these tips, you can break bad habits and start developing healthy, positive ones. 💪🏼

😴 Hey everyone! 💪🏼

Sleep is an essential part of our lives, yet many of us don't get enough of it. Here are just a few reasons why sleep is so important:

It helps repair and regenerate the body: During sleep, our bodies work to repair and regenerate cells and tissues. This is important for maintaining overall health and wellbeing.

It helps improve brain function: Sleep is essential for maintaining healthy brain function. It helps us process and consolidate memories, and can also improve our mood and cognitive abilities.

It helps regulate mood and emotions: Lack of sleep has been linked to negative mood and emotional states, such as irritability and sadness. Adequate sleep, on the other hand, can help regulate our mood and emotions.

It helps maintain a healthy weight: Poor sleep can disrupt the balance of hormones that regulate hunger and appetite, which can lead to weight gain. Getting enough sleep can help you maintain a healthy weight and make healthier food choices.

It helps improve cardiovascular health: Chronic sleep deprivation has been linked to an increased risk of heart disease and other cardiovascular problems. Getting enough sleep can help protect against these conditions.

So if you're not getting enough sleep, it's time to prioritize it! Your body (and mind) will thank you. 😴

😔 Hey everyone! 💪🏼

Stress is a natural part of life, but when it becomes chronic, it can have negative effects on our bodies. Here are just a few examples of how stress can impact our health that you might not know:

- It can weaken the immune system: Stress can interfere with the functioning of our immune system, making us more susceptible to illness and infection.

- It can affect our digestion: Stress can cause symptoms such as stomach aches, nausea, and diarrhoea, and can even lead to more serious digestive issues like irritable bowel syndrome (IBS).

- It can increase the risk of heart disease: Chronic stress has been linked to an increased risk of heart disease, as it can raise blood pressure and cholesterol levels.

- It can disrupt sleep: Stress can make it difficult to fall asleep or stay asleep, leading to fatigue and exhaustion.

- It can cause mental health issues: Stress can contribute to the development of mental health issues such as anxiety and depression.

It's important to manage stress in order to maintain good physical and mental health. 🧘‍♀️ Some strategies for coping with stress include exercise, meditation, spending time with loved ones, and seeking support from a mental health professional. 💆‍♂️

💪🏼 Hey everyone! 🍽

If you're trying to follow a specific macronutrient intake, it's important to know how to calculate your macros. Here's a quick guide:

Determine your daily calorie needs: The first step is to calculate your daily calorie needs based on your age, gender, weight, height, and activity level. There are several online calculators that can help you with this.

Decide on your macronutrient ratio: Next, decide on the ratio of protein, fat, and carbohydrates that you want to consume. There are many different ratios to choose from, such as the standard 40/30/30 ratio or the more protein-heavy 30/30/40 ratio.

Calculate your macronutrient intake: Once you know your daily calorie needs and your desired macronutrient ratio, you can use this information to calculate your intake of each macronutrient. For example, if you need 2,000 calories per day and want to follow a 40/30/30 ratio, you would aim for 200 grams of protein, 150 grams of fat, and 150 grams of carbohydrates.

Track your intake: The final step is to track your intake using a food-tracking app or website. This will help you make sure you're meeting your macro goals and make any adjustments as needed.

By calculating your macros, you can ensure that you're getting the right balance of nutrients to support your health and fitness goals. 🥗🥑🥩

if you want help working this out drop us a DM and we will work it out for you for free! just comment "Calories"

💤 Hey everyone! 💪🏼

Getting enough quality sleep is essential for our overall health and wellbeing. That's why it's important to form healthy sleeping patterns. Here's why:

It helps regulate your body's natural rhythms: Our bodies are designed to follow a 24-hour cycle, known as the circadian rhythm. By going to bed and waking up at the same time every day, you can help regulate this rhythm and feel more alert and energized during the day.

It boosts your immune system: Sleep helps your body repair and regenerate cells, which can help boost your immune system and protect you from illness.

It improves your mental health: Sleep is important for maintaining a healthy brain function. It helps you process and consolidate memories, and can also improve your mood and reduce feelings of stress and anxiety.

It helps you maintain a healthy weight: Poor sleep can disrupt the balance of hormones that regulate hunger and appetite, which can lead to weight gain. Getting enough sleep can help you maintain a healthy weight and make healthier food choices.

So if you're looking to improve your overall health and well-being, consider forming healthy sleeping patterns. Your body (and mind) will thank you! 😴

🚶‍♀️🚶‍♂️ Hey everyone! 💪🏼

Walking 5k (that's around 3 miles) is a 🔥 starting point for anyone looking to improve their fitness. Here's why:

It's accessible: All you need is a pair of comfortable shoes and a place to walk. You can do it outdoors, on a treadmill, or even on a track.

It's low-impact: Walking is a gentle form of exercise that's easy on the joints. This makes it a good option for people who are just starting to exercise 🏋️‍♀️ or who have injuries or chronic conditions.

It's convenient: You can fit a 5k walk into your daily routine, whether it's before or after work, during your lunch break, or on the weekend.

It's good for your overall health: Walking can help you burn calories, strengthen your heart and muscles, and improve your mental well-being. Plus, it's a great way to get some fresh air and sunshine! 🌞

So if you're looking to get fit and healthy, consider starting with a 5k walk. You'll be amazed at the benefits it can bring. Happy walking! 🚶‍♀️🚶‍♂️

Maintaining a good posture while working at a computer is important for both your physical and mental health. Here are a few reasons why:

Reduced risk of musculoskeletal problems - poor posture can put a strain on your muscles and joints, leading to aches and pains.

Improved circulation - good posture can help improve circulation, reducing the risk of blood clots and other circulation problems.

Enhanced mental clarity - good posture can help improve your breathing and oxygen flow, leading to improved mental clarity and focus.

Increased energy levels - good posture can help reduce fatigue and increase energy levels.

So don't underestimate the importance of good posture while working at a computer. Make sure to sit up straight and use ergonomic equipment to protect your health.

🏋️‍♂️🎉 Beyond Fitness Owner Conquers First Half Marathon! 🌟

Exciting news! Our very own owner, Jamie, achieved an incredible milestone by completing his first half marathon. It was an awe-inspiring moment that showcased Jamie's determination and the spirit of Beyond Fitness. 💪🥇

Running alongside his uncle, they crossed the finish line together, embodying teamwork and resilience. 🙌❤️

Jamie's journey goes beyond personal achievement. As the owner of Beyond Fitness, he ran to raise funds for the Chester Heart Support Group. This race was part of his mission to make a difference. 💙✨

Let's give Jamie a big round of applause, and a shoutout to fellow member Nathan, who rocked the Chester Half Marathon too! 🎉👟

Thank you all for your incredible support. Together, we'll continue pushing limits and making a positive impact. 💪🌟 .marathon.half.10k

There are many things that can contribute to a bad night's sleep. Here are a few common mistakes that people make that can cause them to have bad sleep:

Not following a consistent sleep schedule - going to bed and waking up at different times can disrupt your natural sleep-wake cycle.

Not creating a comfortable sleep environment - a room that is too hot, cold, bright, or noisy can make it difficult to sleep.

Consuming caffeine or alcohol before bed - these substances can disrupt your sleep, so try to limit your intake, especially in the hours leading up to bedtime.

Using screens before bed - the blue light from screens can disrupt your sleep-wake cycle, so try to avoid screens for at least an hour before bed.

Not practising relaxation techniques - activities like meditation, deep breathing, or stretching can help you relax and wind down before bed.

By avoiding these mistakes, you can improve your sleep and wake up feeling rested and refreshed.

Who says you can't have your cake and eat it too? 🤤 With the help of our ultimate food guide for Pret, you can enjoy all your favourite treats while still keeping track of their nutritional content. 💪🏼 So go ahead and chow down on that delicious food from Pret and make sure you make use of this handy guide.

🙌

Implementing new habits can be challenging, but with a little planning and self-discipline, it's possible to make them stick. Here are a few tips to help you successfully implement new habits:

Start small - choose one small habit to focus on at a time, rather than trying to overhaul your entire routine.

Make it specific - set specific, achievable goals and create a plan to help you reach them.

Link the habit to a trigger - try to link your new habit to something you already do, like exercising after brushing your teeth.

Track your progress - use a journal, app, or other tool to track your progress and stay motivated.

Be patient with yourself - it takes time to form new habits, so don't get discouraged if you slip up.

By following these tips, you can successfully implement new habits and make them a part of your routine.

A digital detox is a period of time when you intentionally disconnect from digital devices and social media in order to reduce stress and improve overall well-being. Here are a few benefits of a digital detox:

Improved sleep - disconnecting from screens before bed can help improve the quality of your sleep.

Increased productivity - taking a break from screens can help you stay focused and get more done.

Enhanced relationships - disconnecting from screens can help you be more present and engaged in your relationships with others.

Reduced stress - taking a break from the constant stimulation of screens and social media can help reduce stress and improve mental health.

So don't be afraid to take a break from your screens and try a digital detox. Your mind and body will thank you.

🌯🌯 Time for a Subway showdown! 🌯🌯

Did you know that the calories in a Subway sandwich can vary widely depending on your choices? It's important to compare the calories and nutritional values of different options to make the best choice for your own health and fitness goals... or just to see which one will give you the most bang for your caloric buck!

🌯 A footlong Meatball Marinara on Italian bread has about 1,100 calories, while a footlong Veggie Delite on 9-grain wheat has only about 230 calories. That's a big difference!

🤔 Making simple choices like leaving off high-calorie toppings, choosing a lower-calorie bread, or opting for leaner meat can help save you calories and keep you on track with your diet.

⚖️ It's all about finding the right balance and making informed choices for your own well-being... or just for the sake of a delicious and satisfying lunch!

So next time you're at Subway, don't be afraid to mix things up and make smart choices for your own health. Your taste buds (and waistline) will thank you! 🙌

Maintaining good sleep hygiene is important for getting a good night's sleep. Here are a few tips for improving your sleep hygiene:

Stick to a consistent sleep schedule - try to go to bed and wake up at the same time every day, even on weekends.

Create a comfortable sleep environment - keep your bedroom cool, dark, and quiet, and invest in a comfortable mattress and pillows.

Avoid screens before bed - the blue light from screens can disrupt your natural sleep-wake cycle, so try to avoid screens for at least an hour before bed.

Avoid caffeine and alcohol before bed - both of these substances can disrupt your sleep, so try to limit your intake, especially in the hours leading up to bedtime.

Practice relaxation techniques - try activities like meditation, deep breathing, or stretching to help you relax and wind down before bed.

By following these tips, you can improve your sleep hygiene and get a better night's sleep.

🍟🍟 Time for a fast food French fry face-off! 🍟🍟

Did you know that the calories in French fries can vary widely between different fast-food chains? It's important to compare the calories and nutritional values of different types of fries to make the best choice for your own health and fitness goals... or just to see which one will give you the most bang for your caloric buck!

🍟 A small serving of McDonald's fries has about 230 calories, while a small serving of Burger King's fries has about 170 calories. That's a big difference!
🤔 Don't forget to also consider other factors like sodium and ingredient quality.
⚖️ It's all about finding the right balance and making informed choices for your own well-being... or just for the sake of some good old-fashioned fried potato goodness!

So next time you're at a fast food joint, don't be afraid to compare and choose wisely when it comes to French fries. Your taste buds (and waistline) will thank you! 🙌

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Here are a few more interesting facts about habit formation:

It takes about 21 days to form a new habit - this is just an average, and the actual amount of time can vary depending on the person and the habit.

Habits are more likely to stick if they are linked to a specific time or place - for example, if you want to form the habit of exercising in the morning, try to do it at the same time every day.

Habits are more likely to stick if they are easy to do - choose habits that are easy to integrate into your daily routine.

Habits are more likely to stick if they are enjoyable - choose habits that you genuinely enjoy and look forward to.

Habits can be broken - if you have a habit that you want to break, it's possible to do so with effort and persistence.

Remember, forming new habits takes time and effort, but it's worth it for the benefits they bring.

Race three ✅
So proud to share that I completed 3 out of 6 running races, achieved a personal best, and raised over £400 for the Chester heart support group charity! 🏃‍♀️💗 And now, it's time for the next challenge - the Chester half marathon! 🤩 Thank you all for your amazing support! Let's keep crushing those goals together! 💪🌟