Move & Burn Fitness

He just can’t stop🔥

🟡🔵 Goal (P) 82 Mins

Move & Burn Fitness

🔥🔥🔥

🟨 Tonight's Man of the Match🟦

Dan Williams

Sponsored by Move & Burn Fitness

Hat Trick for the boy tonight!🔥
⚽️⚽️⚽️

🟨🟦 Goal 54 Mins 🟨🟦

Move & Burn Fitness

Penmaenmawr Phoenix FC 5

Llanfairfechan Town Football Club 0

The boy is on fire! 🔥

🟨🟦 Goal 28 Mins🟨🟦

Move & Burn Fitness

Penmaenmawr Phoenix Fc 3 Vs CPD Pwllheli FC 0

12 Weeks Until Birmingham 🔥

How’s your training going?

Have you got a set plan, or ‘winging it’?

If you want to perform at your best at the first UK event of the year? I’ve got you!💪🏽

Our 12 week Hyrox Prep Plan goes live online to start on Monday

Pre Sale guys and gals are already dialled in and ready to roll👊🏽

Let me know if you want in by dropping me a message, there’s 3 spaces on our online programming🔥

Recovery🧘‍♂️

Took a trip for my monthly sports massage with today

Something that I’d never done before, but I’ve felt a massive benefit going regularly for the past few months🙌🏽

We put our bodies through some serious stress when training hard

Increasing-
Muscle tension
Build up of lactic acid
Chance of injury
😬😬😬

It’s massively important to look after our bodies so we can keep training at these high intensities 💪🏽

This can be done through massage, cold water therapy, stretching and foam rolling… promise I’ll foam roll more, Den🫡😅

If you’re feeling achy and tense and find you can’t push yourself to where you want to in your training, it could mean that you need to prioritise your recovery a little more👌🏽

That Deload Week🤩

You might be waking up and wondering what you should be doing the week after completing 🤔

You’ve put your body through some serious sessions leading up to the event👊🏽

Now you’re achy

You could quite easily feel guilty for doing less

BUT HERE’S THE GREAT THING…

Doing less this week will benefit you going forward🙌🏽

By allowing your body to recover properly, you’ll be able to push even further in your next training venture🥳

This week, take the intensity (speed or weight you use) down up to 50%

Or take your volume (amount of workouts you do) down up to 50%

Or if you really feel like it, take them both down 50%🙏🏽

The body can only adapt when it recovers🫡

Have a great week, and stay on that high from dominating your event this weekend, you done amazing💪🏽👊🏽

What to do in the days building up to your event…

This week should be tapered, meaning you’re bringing everything right down

Start of the week, you’re looking at keeping the intensity high ⬆️ but the volume low ⬇️

Towards the middle of the week, get your last practice in and comfortable with the movements you’ll be performing on race day💪🏽

Thursday- keeping things light, let your body recover, you can go for a light walk, a really light run or bike ride

Friday- LIGHT! You don’t want to be going into race day with any aches or niggles- a little shake out run or taking on a little bit of light cardio is ideal- DON’T OVERDO IT!❌

Your training for HybridX has been done, you need to recover to be able to feel your best and smash race day💪🏽

We see workouts all over social media labelled
‘Hyrox workouts’ which, whilst there’s a place for these, they’re not the only type of workouts you should be doing for Hyrox😳

If you want to see an improvement in your performance or you have signed up for your first race, you’ll need to make sure your training incorporates all of the various elements required to excel in a Hyrox race…

- Strength
- Muscular endurance
- Aerobic capacity
- Threshold training
- Running
- Roxzone Skills

P.s. Keep your eyes peeled for a plan that will include all of the above👀🔜

Hyrox World Championships 2024🌍
Nice 🇫🇷

Time: 1:08.30
Place: 207/978
A/G: 71
In Wales: 2nd 🏴󠁧󠁢󠁷󠁬󠁳󠁿

First Pro Race ✅

More to come💪🏽

Hyrox World Championships🌍✅

An incredible experience, competing against the fittest guys in the sport! 🔥

Almost 200,000 people competed in Hyrox last season, and the top 2% get a place in the World Championships😳

Finishing time was 1:08.30, putting me 71st in Age Category in the world in a division (Pro weights) I’d never done before

So happy with the progress I’ve made in the past 6 months from starting Hyrox🟡⚫️

Thank you so much for all of the support and messages I’ve received, I really appreciate them all🙏🏽

And a massive thank you to for your support as always, literally the best support I could ask for, following me around every station, cheering me along…in the heat, whilst being 6 months pregnant😅❤️

That Feeling of Completion 🤩

You’ve been through hell, pushed through and feel on top of the world 🌎

The feeling of your hard work paying off👌🏽

The amount of times I hear “I’ll train first and then look at signing up for something”…

It doesn’t quite happen🤦‍♂️

COMMIT👊🏽

Make that date a reality and you have to train, and when you train correctly, those other goals of yours will fall into place, you’ll see 🔥

So, that event you’re thinking of doing but unsure you can do it… YOU CAN! IF YOU BOOK IT IN AND STICK TO YOUR TRAINING PLAN💪🏽

SET
THAT
GOAL
🥅

🟡⚫️HYROX AFFILIATED⚫️🟡

We are now OFFICIALLY a Affiliated Gym!🎉

This is a partnership that will take Move & Burn to the next level🔥

WHAT DOES THIS MEAN?

Our members will be granted 48 hours of priority access to HYROX UK & Ireland event tickets, ahead of public release🙌🏽

Ability & tools required to host HYROX training days & classes🔥

More programming to help our members reach the next level of their fitness💪🏽

And much more🔥

If you’re someone looking to become a stronger and fitter hybrid athlete, this is something that will benefit you massively👌🏽

Keep your eyes out for dedicated Hyrox classes in Llandudno👊🏽

Any questions, and for membership information, drop us a DM 📥

🌍HYROX WORLD CHAMPIONSHIPS SPOT SECURED🌎

I had the goal going into London Olympia to see how much I could take off my current Hyrox Solo PB- 1:09.27 (Amsterdam, November 2023)

Ive ended up with-
1:02.48
Position- 21/1859
Age Category- 8th

Taken almost 7 minutes off my previous PB in less than 6 months!😅

My time has qualified me for the World Championships in Nice on June 8th🙌🏽

*All competitors use the Pro weights in the WC, so this 73kg lad better learn how to shift 200kg+ on a sled😅

And finally, the best support I could ask for , there on every run, every station, cheering me on and kept me going throughout! I can’t thank you enough❤️

⭐️ Client Spotlight ⭐️

has grafted away, week by week, giving 100% every session🔥

Some sleepless nights in there with having 2x 2 year olds but he’s still there to put a shift in at 7:30am everyday💪🏽

Ol has taken real charge of nutrition and tracking calories and protein to enhance his performance and lose fat consistently 🔥

In this time, Ol has gone from running 5k in 25 minutes to 20 minutes! MASSIVE PBs all around👏🏽

…and he’s still striving for more, watch the Hybrid man go!🏃🏽‍♂️🏋️‍♂️

Keep it going, Oliver!💪🏽

What an amazing weekend🧡🖤

The first event and everyone done amazingly well, smashing goals, grinding through a brutal event and pushing each other 👏🏽

Just like they do everyday at Move & Burn🔥

I was like a proud dad watching my team crush it! I seriously couldn’t be more proud of you all taking part!🙌🏽

And the amazing volunteers who helped make this event such a success, I’m so grateful for what you done yesterday, and the lead up to the event🙏🏽

We managed to get 2nd & 4th place in the Men’s/ Mixed and 5th place in Women’s 🏆

Let’s keep grinding and see what we can do at the next event, you’re all winners in my eyes😍

(Sorry we missed so many members in the photo🤦‍♂️)

Keep your eyes peeled for the next event, announced tomorrow at 7pm 👀

MBF
🧡🖤

🌟Client Spotlight🌟

The winner of the Mens 8 Week Challenge Winner, who worked consistently hard throughout the 8 weeks and beyond💪🏽

Progress has been made through sticking to calories, hitting protein goals and a hybrid training lifestyle which combines both strength and conditioning training🔥

Through this time Dalton has managed to get huge PBs in his 10k and Half Marathon times too🏃🏽‍♂️

Stay consistent with your plan and the PBs will follow💪🏽🔥

🌟Client Spotlight🌟

A winner of our 8 Week Challenge, .hanmer 🙌🏽

Many of you may know that Camilla’s past 12 months have been an absolute whirlwind, getting diagnosed with breast cancer and overcoming it… somehow with a smile on her face and and immensely positive attitude🙌🏽💪🏽

This 8 Week Challenge fell over her course of radiotherapy, she’d come to the gym to train before going for treatment!!🤯

She had every excuse in the book to use, and used none of them!😅

Camilla lost 5.9% body fat through an immensely challenging time, an absolute inspiration to us all🧡🖤

Da Iawn Camilla💪🏽🔥

You can have the best training plan 📒

You can have the best diet 🍎

You can have the best recovery🧊

But you won’t get the results you want if you don’t push yourself and go to that dark place consistently.😬

When you’re tired, when your muscles are burning up and you just want to stop, don’t stop, keep going💪🏽

This doesn’t just force your body to make adaptations to become stronger, it also forces the mind to become stronger too!🙌🏽

Learn to get comfortable in that dark place. The more often you take yourself there, the more used to it you will get, the easier it’ll become!👌🏽

🏴󠁧󠁢󠁳󠁣󠁴󠁿Hyrox Glasgow🏴󠁧󠁢󠁳󠁣󠁴󠁿

A great event and almost 7 minutes off my last doubles PB

Quality competing with 🙌🏽

We ran well, stuck to our game plan as best as we could and not far off break that 60 minute mark💪🏽

Hyrox is so addictive with the data you get, showing where you can improve and get some time back

Strategic plan getting put in place to keep improving my compromised running and the sleds, that’s where I feel as though I’ve got plenty more to give👌🏽

Always wanting more ✌🏽

An amazing weekend competing in with my wifey👫💪🏽

Amazing to be able to this together, so proud of you 🧡

A fantastic competition to train for and challenge yourself🙌🏽