Command Fitness

Don’t give up. There are too many nay-sayers out there who will try to discourage you. Don’t listen to them. The only one who can make you give up is yourself 😁💪😎

Water 🏋️‍♀️

Keeping hydrated is crucial for health and well-being, but many people do not consume enough fluids each day.💪

Around 60 percent of the body is made up of water, and around 71 percent of the planet’s surface is covered by water.👍

Perhaps it is the ubiquitous nature of water that means drinking enough each day is not at the top of many people’s lists of priorities.😎

Fast facts on drinking water
Adult humans are 60 percent water, and our blood is 90 percent water.👌
There is no universally agreed quantity of water that must be consumed daily.💪
Water is essential for the kidneys and other bodily functions.👏
When dehydrated, the skin can become more vulnerable to skin disorders and wrinkling.
Drinking water instead of soda can help with weight loss.🙏

Ducky Quade

So here we go folks

🏀Compatition time 🥎

😁To be in with a chance to win this amazing prize

✨Please like share and tag 2 people to be in with a chnace

🥊Here's the big question

⚾️WHAT DO YOU WIN

⛰you will receive 1 weeks of free pt training 3 days a week

🍏Full nutrition plan

Also

😁Youll be Added to my Facebook group and what's app group

And wait there is more

🎱You will also receive a Command fitness hoodie colour of your choice
🧿Also we will add your name
For free across the front or back or even down the sleeve lol
It's up to you 🦾

Thus is a great way to kick start your journey

You will get all the guidance you need the whole way through the week 🙏

Not only that but you will have me on hand 24/7 😎

For the weather that's in it and of course congratulations to spain dominating yesterday win💯

I will also be adding in
A variation of bands and Olympic rings so your not restricted to the gym you can also train anywhere with this bundle 💪

PLEASE LIKE SHARE AND TAG 2 PEOPLE TO BE IN WITH A CHNACE to win

's Command Fitness

Dry needle review from one of my cleints 💯

On Saturday the 10 of February 2024 I went up to ducky for. Dry needling.after a sever back pain landed me Ardkeen Hospital.after afew days and alot of tablets🌄

Ducky gave me 4 treatments of Dry Needling, even after my 1st treatment there was improvement I was still sluggish and been aided by a walking stick,but by the 2nd I was getting my confidence back,by the last treatment 🐣

I was walking unaided.the following week I was back to ducky training me with light workouts.😁

As for me I would recommend ducky very highly,with his great care and above all l felt safe.i will be back for more treatments just to follow up on
Thanks very much ducky for you're kindness and Professionalism during my unexpected Illness🏋️‍♀️

As you can see from the first picture early able to stand up and move

Second photo there is no need for words as you can see how happy he is smilies all round lol 😆

I love this 💯
Thank you nial 🔥

Command Fitness

I am looking for 6 people who are SERIOUS about losing 10kg/22lbs over the next 6 months! 💪

💫 People who have had enough of following toxic diet trends 🙄 and actually wants to nourish their bodies 🥦

💫People who are hard working, determined and really want a healthier lifestyle for not just themselves but for their family too.

💥Imagine yourself in 6 months if you started now! 😳

💫I'll be beside you every step of the way! whether you prefer personal training, online coaching, or even just nutritional & health advice. (Prices will vary depending on the option you choose)

💫Over the 6 months you will be required to do a weekly check in (scales, body measurements and pictures).

Daily chats with my if needed for encouragement, knowledge and emotional support.

💫Daily calories intake & protein consumption will be calculated for you.

💫Meal plan designed with your favourite foods included.

💥If you would be interested in trying out a photoshoot after your 6 months! We can organise one for you(this is optional). These pictures you will have a for a lifetime!

💥No this program is not for free but I am running a deal on it. I can only help you if you are willing to invest in yourself & your health. You will only get what you put into this program. Remember it's you vs you.

Being healthy is the new cool 😎, goodbye to the the days of all nighters, deli diets & weekend benders 🙃

& Hello to fresh mornings, mental clarity and peace ✌️.

Dm if you are interested in a consultation ☺️ ( I need to make sure you are serious about your goals, both of our time is important (mine and my clients) so I want to make sure the 6 people I choose will make the most of it).

Everyone

Do you struggle with day to day chores? such as carrying groceries, walking up hills, stairs or getting to your nearest shop.💪

Struggling to catch your breath after simple tasks? 🕉

Is feeling fatigue a big part of your day? 🙏
Feeling run down and drained.

Longing to have the motivation to begin to reach not only your fitness and health but lifelong goals?🏃‍♂️

Want to meet new people and socialise in a fun, friendly, & encouraging environment.
If any of these points listed above sound familiar to you. 😎

Be apart of a life changing 12 week programme. 👍

This programmes aim is to implement strategic workouts that will make daily tasks that leave you burned out, a walk in the park. Not only making chores more bearable but also boosting self confidence and motivation to do more than your usual routine.🏃‍♂️🙏

MAKE SURE TO BOOK YOUR PLACE IN ADVANCE TO AVOID ANY DISAPPOINTMENTS.😑

Monday Wednesday Friday 👏

7pm 🤛

With this you will get 👌

Full nutrition plan 🫒

Measurements 📏

Photos to be takin by your self at home for your own preferences I will not use them they are for your self 📴

Guidelines on how to prepare your food properly 🥙

Exercises log sheet to keep track of your goals and adchivements through out the programme 👏

We will never give up on you so don't give up on your self your time is now

Command Fitness Following 𝑭𝒐𝒍𝒍𝒐𝒘𝒆𝒓𝒔.

Stop Putting Yourself Down with Negative Self 👄talk

Putting yourself down can be damaging to your self esteem and self confidence. 💪
That includes the words you say out loud in addition to your internal negative self-talk🫳

Negative thoughts and words can be very believable and they distort your perception about yourself. 💪
They impact on your sense of self worth. When you talk negatively about yourself to others, the words have a greater effect. 🙏
You’re also making it easier for others to put you down. The good news is that you can stop putting yourself down and build your self esteem.😆

How to Stop Putting Yourself Down👍

You can’t control what others say about you but you can control what you say about yourself.🎊

To build your self-esteem, it’s important to talk about yourself in a healthy manner.

Believe you are worthy and quit the self bullying. Treat yourself as you would a good friend and respect yourself. Replace negative words with positive words. 😁
For example you could say “I’m capable or i’m learning instead of I’m useless or I’m stupid.
Words can make a big difference.to your mind and body 💪

Two words that I recommend avoiding are can’t and should.
They are disempowering and it’s better to use alternatives when you can.
For example can is a good alternative to can’t and could is an alternative for should.Using positive affirmations might also help keep your mind in check 🔑

Change your talk and you will build your self up even stronger then before 😎
Stay positive in a world of negative ✨️

Command Fitness

Send a message to learn more

Hello ☺️ to all my fitness
fanatics, gym rats, gym
bro's,marathon runners, dancers, sport players & general public! Who have taken the first step in your fitness journey.

➡️There is barely 10 days left of January
20z4!!

➡️Time comes & goes so fast! Don't waste
another day wondering where to go or how to start! & come on down to Command Fitness.

➡️ We can get you
started in a friendly, happy & fun environment to get your sweat on 🏋‍♀️

➡️Let's get strong & lean together
With 10+ years experience with Ducky Quade
&
5+years of experience with Celby Mullen.

Online coaching available!! (For those busy bees who never stop moving) we
cater to all your needs!

We will be there to support you every step of the way during your fitness
Journey!! 💪

➡️2024 is your year to recreate your healthiest self.

Can't wait to meet you all.

Bootcamp time who's in

Benefits of the Boot Camp😁

🛑Mental Health👨‍⚕️
🛑Long-term Fitness.🏋️‍♂️
🛑MuscleToning. 💪
🛑Social Engagement.😁
🛑Aerobic Endurance.🏃‍♀️
🛑improved strength.🤜
🛑Nutrient-rich Diet 🫒
🛑Improved Mood.😎
🛑increased flexability 🚶‍♂️

You will learn how to perform each movement properly under strict supervision 👊

We make it fun and enjoyable 😁

From kettlebells ,weights, trx, unconventional training, , bodyweight exercises we make it fun 😎

Just as little as 25 euro per week 💰

Is your body not worth that 🚶‍♂️

you get 12 weeks training 👨‍⚕️

3 days a week 🙏

Mon Wed ,Fri 🌆

10am or 6pm ⏳️

Minimum 6 to each class 🏛

Nutrition plan included 😁

Command Fitness

6 weeks shape up challenge!

I am organising a health challenge for anyone who is interested ✨️ 🙂

If you are feeling run down and miss having a routine to follow to keep you on track.

💫I am here to help you get back to feeling energised & strong.

💫Making the next event you attend even more exciting

💫I will be running a 6 week challenge, starting Monday 6th August.

💥In this challenge you will recieve:

1. Daily step goal.
2. Specific Calorie consumption.
3. Personalised macros calculated for you.
4. Delicious, high protein meals.
5. Advice on alcohol consumption.
6. 24/7 access to me through what's app/email.
7. Access to online training app.
8. Weekly check ins to keep you accountable this includes weigh in, body measurements and pictures.

💥This is an online fat loss challenge. (Not in person) but I am happy to jump on video call anytime to answer any questions or concerns you may have.

💥My job is to provide you the tools you need to make healthy changes and all the while providing heaps of support & encouragement.

💫When you sign up with me we are a team and will tackle any obstacles that arise together.

💫Do you think you have what it takes to take your control back when it comes to food & alcohol consumption.

👉Making it more enjoyable with less guilt or self loathing being attached to every night out/binge day.

💥All of this for 99.99 for 6 weeks

👉If you sign up for 12 weels it's only 189.99 🤩

❣️My passion to help people overcome binging & food anxiety while becoming fitter stronger & healthier 💪

Happy bank holiday Monday!

First summer bank holiday, and we all know what that means. Sore heads, bloated bellies, low energy and lack of sleep for most 😅 (we have all been there)

💫If you are feeling run down and miss having a routine to follow to keep you on track.

💫I am here to help you get back to feeling energised & strong.

💫Making the next event you attend even more exciting

💫I will be running a 30 day fat loss challenge, starting Monday 12th of June.

💥In this challenge you will recieve:

1. Daily step goal.
2. Specific Calorie consumption.
3. Personalised macros calculated for you.
4. Delicious, high protein meals.
5. Advice on alcohol consumption.
6. 24/7 access to me through what's app/email.
7. Access to online training app.
8. Weekly check ins to keep you accountable this includes weigh in, body measurements and pictures.

💥This is an online fat loss challenge. (Not in person) but I am happy to jump on video call anytime to answer any questions or concerns you may have.

💥My job is to provide you the tools you need to make healthy changes and all the while providing heaps of support & encouragement.

💫When you sign up with me we are a team and will tackle any obstacles that arise together.

💫Do you think you have what it takes to take your control back when it comes to food & alcohol consumption.

👉Making it more enjoyable with less guilt or self loathing being attached to every night out/binge day.

💥All of this for 49.99 for 30 days!

👉If you sign up for 60 days it's only 89.99 🤩

❣️My passion to help people overcome binging & food anxiety while becoming fitter stronger & healthier 💪

It's Saturday when some people rest and others grind

Getting my workouts in always feels great

You put your head down music on or off depending on the person and just go for it

Is it tough
Of course
Do you get tired
Who doesn't
Do you struggle
Hell yeah I do
Does my brain say stop
You bet ya
Does my body give up
Big time

But the difference is I don't leave it stop me from doing what I love

I'll keep pushing
Till I get to where I want to be
Will I stop
Definitely not
Even when I don't feel like it or just don't want to go

You bet I will be there with bells on

One thing my brain will never beat is me

I OWN YOU
IM THE BOSS
THIS IS MY LIFE
MY JOIRNEY STARTS EVERYDAY
I WILL NEBER GIVE UP
I WON'T BE STOPPED
I AM UNSTOPPABLE

How's your sat going
Need some advice or that push to get you going

then drop us a dm today
Don't leave your mind make your decision
What you truly want is inside you so leave it out now and go for it

Ducky Quade Allstars Training Center Torrevieja

Send a message to learn more

Who loves kettlebells

Come.on I can't hear you

I do

Kettlebell training, if performed correctly, is based around movement patterns rather than muscles.

So, rather than train the biceps or triceps you would use large full body exercises including the kettlebell swing, kettlebell clean and press, goblet squat etc.

When you use more muscles with each exercise you use more energy and in turn you burn more calories.

Kettlebell training will burn more calories in a shorter amount of time because you are using more muscles per exercise.

If you would like to join our class on a Tuesday and Thursday at Command Fitness

All levels of fitness are welcome

Or why not jump online and join our team for some online coaching and let's break them kettlebells in or out of storage ha ha

Send a message to learn more

Kettlebells are great for shaping a lean, toned, and firm physique with a focus on building strength, rather than muscle bulk. They are especially good at working your core, lower back, and glutes. Whilst kettlebells can be used for deadlifting, a lighter-weight kettlebell makes for a simple and effective addition to cardio workouts.
with the right weight and programming, you can bulk too

join us at command fitness for one of our classes

or jump online amd join the team and let's break out the bell and do some awesome workouts

Send a message to learn more

https://www.delish.com/cooking/nutrition/g2615/low-calorie-dessert-recipes/

60 Healthy Snacks That'll Have You Ditching The Chips Long After You Reach Your Goals Holding one of these healthy desserts in each hand = balanced eating.