FitandFood

LITTLE BEASTS

❌ Introducing Xfit Kids with ❌

Xfit Kids is led by qualified crossfit kids instructor Gosia, and incorporates a combination of gymnastics, bodyweight movements and weightlifting elements with loads of fun for kids aged 8-11.

We will focus on improving children’s physical wellbeing and emotional elements such as teamwork, listening, self-discipline and leadership.
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Book your child to join any or all of the below trail dates, at 1.30pm at Fit & Food Studio, 320 Goldhawk Road, W60XF:
Hoping to make it a regular come January 2025! So if please get your kids down for the trial sessions if you can make it!

🔥Saturday 26th October

🔥Saturday 23rd November

🔥Saturday 14th Dec
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Open to children aged 8-11

£25 per child per class

No prior experience required
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Booking via link in bio - Fit and Foodies please book under your own bsport profile and we will send a form separately for you to complete with your child’s details. Newbies you are very welcome 🙏🏼 please set up a bsport profile for your child!

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Let’s hear it for these incredible Fit & Foodies, Kathleen & Rachel, for smashing the Ealing Half Marathon last Sunday🙌🙌

We are all so proud of you both, and love seeing these beaming smiles at the end!

These two are both the definition of super strong women, and work so hard week in week out, in and out of the gym on their strength, conditioning and prehab work!

First off smashing Battle Cancer and now the Ealing Half, both within 2 weeks of each other - love it ladies, the sky really is your limit🔥🔥🔥

Can’t wait to celebrate you in the gym this week 😉 Burpees to celebrate? 🙌

Absolute Superstars 🌟

Prepare for a week of .cancer spam!

The best Saturday spent with the most inspirational, amazing, kind super humans!

We raised almost £3300 for .west.london!!!!

The link to donate is still open in my bio - so if you haven’t yet please do!

Roll on next years comp 💪🏼💪🏼💪🏼💪🏼

Who’s in??? 👀 👀

Battle Cancer details for Sat 14th of Sept!
Join us in Olympia to cheer and support us as we battle it out to raise funds for .west.london
Too early - meet us in the pub from 1:30pm onwards for celebratory drinks 🍷 🍺
Let’s bloody go teams!!




cvetinovic73

There will still be Sunday 9:30 am to book! So book quick before the spots go💪🏼

Best of luck to all Fit and Foodies on Saturday! We are going to have the best time ever. And please come down and spectate .cancer Olympia or join us after for celebration drinks!

CLASS SCHEDULE
Check out all that’s on offer in the timetable and make sure to book your slots in advance. Classes are already filling up days in advance and we wouldn’t want you to miss out on your favourite sessions!

NEW ADDITION

Monday 6.00pm
Boxing & Conditioning

Wednesdays 6.10pm
Hyrox style class

Friday 7.30pm
Track Sessions at Linford Christie Stadium

Testimonial Thursday
Thank you Thank you Thank you

If you haven’t yet let us a Google review - please please do 🙏🏼🙏🏼🙏🏼🙏🏼🙏🏼🙏🏼🙏🏼

Strong Mamas every Monday 11:45 and Wednesday 2pm
Babies are very welcome!

If you are early postnatal and keen to get going why not book our Women’s Health Physio ’s postnatal recovery course! Tuesdays 2pm

*FREE WORKOUT THIS SUNDAY*

Don’t forget, this Sunday we have the first of our 2024 Free Family Park Workouts on Acton Green.

📍Acton Green, near the church
📆This Sunday 30th June
🕚Come down and join us at 11am
🌞Bring a mat, water, and the family!
👯Get ready to move your body

If you remember, book for free via bsport or comment below if you’re keen to join!

If you forget, just rock up 😉

Two incredible teams! 12 amazing athletes and a community & tribe of like minded people!

Still letting yesterday sink in!! Both teams performed beyond what we would have ever have dreamed of and we are chomping at the bit and ready for more!

As I said to many today in studio “literally one of the best days of my life” 😂😂😂 so proud of how far everyone has come in their fitness, their mindsets and beliefs of who they are and what they can become! We might be a small little gym based above a pub in Chiswick but boy oh boy are we mighty 💪🏼💪🏼💪🏼

Thank you to all the coaches, admin and recovery team at Fit and Food for helping us to get to this point! And to all the support- we literally have the best (loudest) cheer squad 🔈

.pt

Here is to a full week of spam!

Testimonial Thursday!!!

These words mean so much to me and the Fit and Food team. This is the space we want to create! Safe, welcoming and gets results! 💪🏼💪🏼 Thank you Danielle for your kind words! You are the hottest 🔥 50 year old I know!

Still thinking of doing PT - Read these slides and then book yourself in!!

Keep yourself motivated and moving over the summer with this competition in mind!

☀️☀️☀️Instagram Live ☀️☀️☀️

Join us on Tuesday 21st at 7.45 to chat all things Women’s Health. Expert female PT Laura Byrne and Specialist Pelvic Health Physio Jade Rodham will be answering all your fitness, wellness and pelvic health related questions. Join us live or submit your questions before hand and we will endeavour to give you up to date, evidence based answers that will help you become the best version of yourself!

Questions can be anonymous so please don’t be embarrassed this is the perfect opportunity to get some answers.

For such a small little gym in Chiswick we have produced some amazing mighty fine facials!!!

Caption suggestions still welcome?????

“Running on empty……………”

For so many years of my life I wasted precious time training, running on a half or almost empty tank.

Desperate for that summer shred, to lose those extra kilos or to fit into that tiny bikini.

Not realising that actually you get out, what you put in!

💡

In short, had I have fuelled appropriately for those sweaty sessions in the gym - I would have got more “results” sooner: stronger, leaner, more “toned” .

This week I have had so many empowering conversations with clients around fuelling to get the best out of their training sessions, taking extra rest days to enhance performance, and overall positive body image!

Women’s Health and empowerment is changing and we constantly need to challenge our 80s/90s self and thoughts that “we must be skinny”!

I’m heading into this weekend fully fuelled, pumped and empowered by the amazing people in my network! And I cannot wait for an epic few days ahead.

The May Bank Holiday is finally here and we are fit and ready to rock the floor!

I am so proud of the Fit and Foodies heading down to Olympia to run and wave the flag for combining Fitness and Fun !!

Join us Monday afternoon 4:30pm for some celebrations and food!

💥💥💥 class timetable 💥💥💥

We are listening, we are growing, we are evolving

Be the strongest version of you ❤️💪🏼💥💪🏼🎉🫶

Testimonial Tuesday - with our very own champ

🥊Boxing & Conditioning🥊

Have you tried one of our twice weekly boxing classes?

⬆️Here’s what clients who have joined these classes had to say recently⬆️

💥💥💥

Led by Fit & Food instructor and former amateur boxer , this class will equip you with new skills, help you refine technique and of course give you that all important weekday workout.

Whether you’re yet to put on a pair of gloves, or find that this type of training fits you like a glove 😉 get yourself booked in and bring your A game to one or both of our weekly classes:

🔥Monday 8pm
🔥Wednesday 8pm

(Gloves and wraps are available but if you have your own please do feel free to bring them !)

Any questions, drop us a DM and we’ll be happy to help!

📍Fit & Food Studio, 320 Goldhawk Road, W6 0XF

&conditioning

Reach for the stars ✨ the only way is up!
Always go for the things you think are unachievable maybe one day you will find yourself on the moon 🌙

X # #

The real bosses at 👶🏻🧑‍✈️

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Are you a West London Mama or Mama to be, needing support in your prenatal fitness, or postnatal recovery/fitness?

We’ve got you📍 W6 0XF

What do we offer?

O N E T O O N E O P T I O N S

✨ Prenatal 1:1 Personal Training - from any stage in your pregnancy right up to birth and beyond, we’ll guide you safely and effectively in your exercise journey throughout and help prepare and prime your body for birth and beyond.

✨ Postnatal 1:1 Personal Training✨*
Our expert Pre/postnatal certified trainers will ensure your return to fitness and recovery is gradual, safe, expertly guided, and appropriate to your personal birth experience and postpartum profile. We’ll work to help you rebuild your core and full body strength all whilst helping restore your pelvic floor.

S M A L L G R O U P O P T I O N S

✨Postnatal Recovery Class ✨
Join as early as 1-2 weeks postpartum to gain theoretical and practical skills and tools to enhance your postnatal recovery

✨Strong Mama Classes ✨
- Mondays @ 11.45am
- Wednesdays @ 2pm
- Circuit style classes suitable for pre and postnatal mummas, where babies are very welcome in studio too (we have bouncers, mats and playpen)
- these classes get filled fast so advance booking recommended!
- First class £10!!! (Link in bio)

✨Bespoke Small Group Personal Training ✨
- Suitable for 2-4 mums looking for a more tailored approach than our standard classes
- Or keen for a particular time in the week to train with friends
- Or ready to progress beyond Strong Mamas with specific goals and targets in mind
- Babies welcome in small group PT as studio will be exclusive to your group

R E C O V E R Y - check out our wonderful Women’s Health Physio Jade’s instagram to find out more about what pre and postnatal physio support, including 6-week postnatal check, pregnancy massage and all the before and after care needed!

🚪Return to My Manor 🚪

Are you keen for a fun, challenging, high-intensity team workout in a unique space?

Are you yet to do your first fitness competition but eager to see what it’s all about?

Or perhaps taking on your first Hyrox / Battle Cancer / Turf Games and want to get some practice in?

Or maybe just bloody love the community events and refuel after even more 😅

⬇️⬇️⬇️

Then join our next Stronger Together event this month as we return to .

Details below 👇 Link in Bio to book ☝️

Date: Saturday 20th April
Time: 11.30am
Duration: 1 hour
Location: My Manor (MCP) Victoria - SW1V 1PX

Never Ever Give Up On the Pursuit of You

Feeling a bit lost and don’t know where to start. Feeling like the past version of you was fitter, stronger, leaner?

The first step is the hardest. Make a simple realistic plan
Here are some examples

* Workout once a week at the same time, same place
* Get off the bus, train a bit earlier and increase your daily steps
* Commit to planning and preparing one meal a day

Choose one simple, easily achieved thing to do and stick with it for weeks, months and years and never stop trying to implement these chosen healthy behaviours in the mission to be fit and healthy.

Over those weeks, months and years, those choices will become easier to do and become your habit and soon it will become the new you!
“They always walk to work”
“Every Wednesday she/he goes to the gym”
“We have lasagne every Thursday night”

Implementing a system is key to change. You can do it - show up for yourself and be your own biggest cheerleader! Believe in the person you want to be and never ever give up on YOU !!

Happy Easter to all our delicious clients, friends and family!

Enjoy this weekend 🥚

🐣🫶🤗

Easter Monday - there are classes running for those needing to escape 😂😂😂😂😂🐣🐣🐣🐣🐣🐣🐣

⚡️Winter Term Highlights⚡️

1. Another of our super strong mamas welcomed her first baby in Jan - she trained with us right up to the birth and after her postnatal check with has now just returned to us for: Jade’s Postnatal Recovery Class and 1:1 Postnatal Personal Training 🫶
2. The joined us for a community event- super sweaty workout followed by brunch ☘️
3. We were put through our paces at our third event with - and now gearing up for our next one on 20th April - tickets available through link in bio! 💪🏽
4. We introduced Boxing & Conditioning with and Core & Conditioning with to our weekly schedule! 🥊
5. We hosted three Hyrox style sessions and looking forward to many more to come! 🛷
6. Four Fit & Foodies smashed their first Hyrox, namely Hyrox Women’s Pro Doubles, and enjoyed a fun weekend in Madrid 🇪🇸 next stop - London in May
7. We welcomed .pt to our team and launched Sunday Full Body Classes @ 9.30am and 10.30am 💥
8. Due to demand, we also added an extra Wednesday Warriors @ 6.10pm weekly, as the craving climbs for the high-intensity, competition style, team training, give it all you got, sessions 😅
9. Our team came together for the first of our delicious quarterly brunch and chats ☕️
10. 8 of our Fit & Food clients have signed up for September’s .cancer event in London and the interest continues to grow! Not too late for us to secure another team - DM if interested 👀

A super Spring ahead!!!

Will you join our fitness, foodie, friendly, family-oriented fun ?