Seven Movement

⬇️Claire has got her confidence back ⬇️

What an incredible year Claire has had with us. Before joining, Claire….

❗️Wanted to lose weight
❗️Wanted to get fitter
❗️Wanted to gain better control over some menopausal symptoms

Has it happened?

Oh yes and so much more

✅ Over 2 stone lost
✅ Feeling way more confident
✅ Enjoys working out
✅ Reduced injuries
✅ Took on the Hyrox pairs event
✅ Improved running
✅ Sleeping better

How did Claire get started?

Even though she was a little scared and apprehensive before joining, she did it, Claire took the step.

How often does Claire workout?
Three times per week

Claire you’re an absolute legend, we love having you in the gym, always smiling and working hard.

We’re excited to see what year 2 has installed for you. Lots more goals to achieve hey!!! 😘

🏋️‍♂️ Tired of knee pain holding you back? It's time to strengthen those knees and reclaim your mobility! 💪

When Alan came to us he had been told he had arthritis in both knees and daily activities like walking , especially down hills, had become much more difficult. A physio advised him to strength train.

Targeted strength training can work wonders for your knee health. Here's how:

1️⃣ Strengthening the muscles around your knees provides added support, reducing strain on the joint and minimising pain.
2️⃣ Improved flexibility and range of motion help to alleviate stiffness and discomfort.
3️⃣ Building muscle can also help prevent future injuries by enhancing stability and balance.

But where should you start? While the benefits are clear, it's crucial to approach knee-strengthening exercises cautiously. Without proper guidance, you could end up doing more harm than good.

That’s one of the reasons Alan came to us: expert guidance. Every workout is carefully put together, considering Alan’s needs. We can adapt where necessary and ensure he’s not at risk of doing something wrong.

That's why it's essential to seek the expertise of an experienced personal trainer. We can tailor a programme specifically to your needs, ensuring you're performing exercises correctly and safely. Plus, they'll help you progress at the right pace, minimising the risk of overdoing it.

So, if you're ready to kick knee pain to the curb and embrace a stronger, healthier you, don't go it alone. Reach out to Seven Movement and take the first step towards pain-free living today! 🌟

Comment below if strength training has a positive impact on your knees.

Meet Coach Jack!

⬇Meet Alan⬇

Alan didn't want to sit around Idle in retirement. He noticed he was putting on weight, so he decided to do something about it.

He tried other gyms, but due to the lack of guidance and support these gyms didn't work out.

Since finding Seven Movement Alan has...

✅ Become much fitter and even competed in a fitness racing competition for the first time.
✅ Built strength, and is seeing improvements every month
✅ Has built a consistent exercise habit
✅ Has more energy for daily life
✅ Reduced knee pain and has stronger joints

Alan, you have done amazing, you work hard and your results prove that. We're all super proud of you, you're a role model for others around you.

If you want to change your lifestyle, get fit and improve your strength. Do what Alan has done and take control of your health and fitness, reach out to see if we can help.

⬇️Meet Dawn⬇️

6 years after having a bad back injury, feeling lethargic and miserable, Dawn decided to take action.

Since then, Dawn has done incredible and worked so hard.

✅ Lost 10kg in weight
✅ So much stronger (actually doing pull-ups)
✅ Feeling fitter
✅ More confident within herself
✅Made friends for life

Dawn even competed in a fitness competition called Hyrox.

What an absolute inspiration you are, Dawn, at 69 years young, you are still pushing the boundaries of what you can achieve.

If you want to change your lifestyle, and get fitter and stronger, reach out today to see how we can help.

⬇️ Meet Cheryl ⬇️

Cheryl joined us back in 2021 after feeling demotivated from working out at home

Since then Cheryl has put in some serious work and...

✅ Lost 19 lbs
✅ Loving her training again
✅ Feeling more confident
✅ Increased Strength
✅ Has fun with friends

Great work Cheryl!! We're very grateful to have you as part of our amazing community 😀
If you want to find out how you can get started at Seven Movement, please get in touch today.

Over 50 of our members competed at this weekend's hyrox event.

Their commitment to their training in the run-up and their unbelievable efforts on the day made us so proud.

It takes guts and determination to do an event like Hyrox and you all should feel incredibly proud of what you achieved.

For some of you this will be just the beginning. For others, that might have been a one-off.
Either way, I'm sure we will be bringing another strong team next year as we continue to push ourselves and achieve our goals.

Competition Giveaway

We’re giving one very lucky person the opportunity to win one of our 10 week body transformations.

This is for members and non-members.

Here are the rules to enter

1. Comment WIN on this post
2. Copy the link into your browser and fill out the winter survey (you can also find the link on our Instagram bio)

https://form.jotform.com/233513915507354

You must complete both steps.

This giveaway is worth over £500

What’s included?

- Between 2 and 3 group personal training sessions per week.
- Personalised nutrition programme
- Recipe guidance
- Workout progress tracking
- Weekly check-ins with a coach
- Fortnightly coaching calls

Entries must be submitted by Friday the 22nd of December.

The prize draw will take place on Saturday the 23rd of December.

We loved hearing about Emma's journey so far, have a listen yourself.

From 100kg deadlifts, losing 15kg in weight and reimagining her fitness goals and aspirations.

Emma's journey is amazing to hear and we couldn't be more proud of the effort that she puts in every week. 😘😘

Do you feel like you have a weak core?

Try this 6 week core workout programme.

6 Week Core Workout

Beginner: x1 per week
Intermediate: x2 per week

Week 1:
1. Plank
2. Side plank
3. Reverse crunch
4. Leg Lowers (perform as slowly as possible)

Start with 30 seconds on each exercise with 15 seconds rest.

Don’t panic if you can’t complete each exercise unbroken, just focus on getting better each week.

Take 60 seconds after completing all 4 exercises.

Then repeat x 2

Week 2:
1. Plank
2. Side plank
3. Reverse crunch
4. Leg Lowers

Start with 30 seconds on each exercise with 15 seconds rest.

Don’t panic if you can’t complete each exercise unbroken, just focus on getting better each week.

Take 60 seconds after completing all 4 exercises.

Then repeat x 3

Week 3:
1. Plank
2. Side plank
3. Reverse crunch
4. Leg Lowers

Start with 45 seconds on each exercise with 15 seconds rest.

Don’t panic if you can’t complete each exercise unbroken, just focus on getting better each week.

Take 60 seconds after completing all 4 exercises.

Then repeat x 2

Week 4:
1. Plank
2. Side plank
3. Reverse crunch
4. Leg Lowers

Start with 45 seconds on each exercise with 15 seconds rest.

Don’t panic if you can’t complete each exercise unbroken, just focus on getting better each week.

Take 60 seconds after completing all 4 exercises.

Then repeat x 3

Week 5:
1. Plank
2. Side plank
3. Reverse crunch
4. Leg Lowers

Start with 60 seconds on each exercise with 15 seconds rest.

Don’t panic if you can’t complete each exercise unbroken, just focus on getting better each week.

Take 60 seconds after completing all 4 exercises.

Then repeat x 2

Week 6:
1. Plank
2. Side plank
3. Reverse crunch
4. Leg Lowers

Start with 60 seconds on each exercise with 15 seconds rest.

Don’t panic if you can’t complete each exercise unbroken, just focus on getting better each week.

Take 60 seconds after completing all 4 exercises.

Then repeat x 3

‘ We’ve made some amazing friends ‘😀🙆‍♀️

Meet Anne, Gill and Sandra who have all been on an amazing fitness journey.

All had tried big box gyms before but never felt like they belonged and they certainly didn’t get any results.

Here what they have to say about Seven Movement

We are so happy that you found us and thank you all for being a big part of our community.

Let’s give Anne, Gill and Sandra a big shout out.

If you want to find out more about our over 60s workouts then drop us a message to find out more.