Flanagan Fitness.

Availability for 1-1 training ⬇️👇

Monday - 4pm
Tuesday - 4pm 5pm
Wednesday - 7pm
Thursday - 4pm 6pm
Friday - 8am 10am

These are the only days and times left on my schedule so first come first served.


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I will be having the following days off from work this month to spend some time with my children while they are off school. ⬇️⬇️

Monday August 12th
Tuesday August 13th
Wednesday August 14th
Thursday August 15th
Friday August 16th
Monday August 26th

Staying hydrated is crucial for many reasons! Hydration helps maintain the balance of bodily fluids, supports digestion, regulates body temperature, and aids in nutrient transport and absorption. It also helps with energy levels, cognitive function, and overall physical performance. So, remember to drink enough water throughout the day to keep your body functioning at its best!

It's recommended to drink about 8-10 glasses of water per day, which is roughly 2-2.5 liters. However, individual water needs can vary based on factors like age, activity level, and climate. Just listen to your body and drink water whenever you feel thirsty to stay properly hydrated!

Relatable 🙈🤣🤣

SO true 🤣🤌

Still have a few from last week who haven't sent payment over 👎 you wouldn't walk out of asda with your shopping and say oh it's OK I'll send payment over later would you? Pay upfront or on the day of your session at the very latest. Also if you are booked in with me and you cancel within 24 hours of your session you lose that session if you have paid upfront if you haven't paid upfront you must pay for that session before you can book in with me again this is my livelyhood and I have a family to care for thank you. 👍

Can anybody who trains with myself and pays via bank transfer please make sure to either pay before your session or pay once you turn up for your session at the very latest, it is not train now and pay later ❌ Thank you.

Haven't been very active on here lately due to work and family commitments but will always reply if you want to get booked in or just looking for some advice feel free to drop me a message.
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MINERALS.

Vital for healthy body function 💯 e.g iron deficiency is implicated in anaemia where red blood cells are not providing enough oxygen to body tissues and calcium deficiency is implicated in osteoporosis when bones become brittle.

CALCIUM.
Calcium is the top macromineral when it comes down to our bones 🦴💯 this mineral helps to build strong bones and it also helps build strong healthy teeth 🦷

Foods rich in calcium are ⬇️⬇️⬇️

● Dairy products such as milk cheese and yogurt. 🥛🧀
● Salmon and sardines. 🍣
● Leafy green vegetables. 🥦
● Fortified foods such as cereal. 🥣

IRON.
The body needs iron to transport oxygen from the lungs to the rest of the body. Iron helps with this as it is important in the formation of haemoglobin.

Foods rich in iron are ⬇️⬇️⬇️

● Tuna and salmon. 🐟🍣
● Beef. 🍖
● Dried fruits like raisins.
● Whole and enriched grains like wheat or oats. 🌾

Are you vegetarian and struggling for protein options?? Here's a few to choose from.⬇️⬇️👇👇

Beans
Lentils
Quinoa
Tofu
Tempeh
Greek yogurt
Nuts

These foods are not only packed with protein but also offer a variety of other nutrients.🌱🥦🥜💪💪

I will not be working from Tuesday 14th of May I'm off for a much needed and deserved family holiday, I return to work on Wednesday 22nd of May. Thank you. 💪💪🥊🥊🏋‍♂️🏋‍♀️

Wednesday 5pm and Thursday 5pm are both available for 1-1 training with myself. 🥊🥊🏋‍♂️🏋‍♀️💪💪

Mother and daughter workout 💪💪🥊🥊Natalie is a regular client of mine and today she fetched her lovely mother along (who is nearing 68 years of age) and she absolutely smashed it 💯🔥🔥 amazing work proving that its never too late to start your fitness journey. Very well done ladies 👏 👏

Consistency is key when it comes to exercise ✅️✅️ 💯

Here are a few tips to help you stay on track:👇👇⬇️⬇️

1. Set realistic goals: Start with small, achievable goals and gradually increase the intensity and duration of your workouts.

2. Find activities you enjoy: Choose exercises that you actually enjoy doing. It will make it easier to stick with your routine.

3. Schedule your workouts: Treat exercise like any other appointment and block off time in your calendar for it.

4. Mix it up: Don't be afraid to try different types of workouts to keep things interesting and prevent boredom.

5. Find an accountability buddy: Having a workout partner or a personal trainer can help keep you motivated and accountable.

Remember, consistency is more important than intensity. Keep up the great work! 💪💪🥗🏋‍♂️🏋‍♀️🥊🥊

Another certificate to the collection 👌👌

Sticking to a diet can be challenging, but here are a few tips to help you stay on track:⬇️⬇️👇👇

1. Set realistic goals: Start with small, achievable goals that you can work towards. This will help you stay motivated and make progress.

2. Plan your meals: Take some time to plan your meals and snacks in advance. This can help you make healthier choices and avoid impulsive eating.

3. Stock up on healthy foods: Fill your fridge with nutritious options, such as fruits, vegetables, lean proteins, and whole grains. Having healthy foods readily available makes it easier to stick to your diet.

4. Find healthy alternatives: If you have cravings for certain foods, try to find healthier alternatives. For example, swap sugary snacks for fresh fruit or opt for baked instead of fried foods.

5. Practice portion control: Pay attention to your portion sizes and try not to overeat. Using smaller plates and bowls can help you control your portions.

6. Stay consistent: Consistency is key when it comes to sticking to a diet. Try to establish a routine and make healthy choices consistently.

Remember, it's important to have a balanced approach to dieting and focus on long-term lifestyle changes rather than short-term fixes. You've got this! 💪🥦🍽️

Healthy fats are an important part of a balanced diet! They can help with nutrient absorption, brain health, and keeping you feeling full. Some examples of healthy fats include avocados, nuts, salmon, tuna and olive oil. 🥑🥜🐟🫒

The benefits of protein 🥩🥚💪

Protein has numerous great benefits for your body ✅️✅️✅️

It helps build and repair tissues, supports muscle growth, plays a crucial role in maintaining a healthy immune system. Protein can also keep you feeling fuller for longer, which can aid in weight management.

Additionally, it provides essential amino acids that your body needs for various functions. So be sure to include protein-rich foods in your diet to reap these amazing benefits! 🥩🥚💪

Don't skip leg day 🚫

When it comes to leg exercises, there are plenty of great options to choose from! Squats are a classic and effective exercise that target your quads, hamstrings, and glutes. Lunges are another fantastic choice, as they work multiple leg muscles and also help improve balance. If you want to challenge yourself, try some Bulgarian split squats or step-ups. And don't forget about deadlifts, which engage your hamstrings and glutes while also strengthening your lower back. Mix and match these exercises for a well-rounded leg workout that will leave you feeling strong and accomplished! 💪🦵

Rest is an essential part of a healthy lifestyle!
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Taking time to rest and recharge allows our body and mind to recover from daily activities and stress.

It helps prevent burnout ✅️

Reduces the risk of injuries ✅️

Improves overall productivity ✅️

Resting also helps support mental well-being by reducing anxiety and improving our mood.

So be sure to prioritize rest and give yourself the downtime you need.

You cannot outwork a bad diet! 🚫❌️

It's frustrating to see people spend hours in the gym and not get any results! 🙈🙈

If you don't know what your diet should look like in order for you to reach your goals then reach out for help 🤷‍♂️🤷‍♀️ drop your ego and hire a personal trainer/coach.

Good nutrition is the 🔑💯

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That's me done for the year ✅️✅️ thank you to all my clients past and present and all the very best for Christmas 🎄 i look forward to seeing you all and some new faces in the new year. 🥊🥊💪💪🏋‍♂️🏋‍♀️

A few slots have become available for next week, I break up for Xmas on the 22nd and im back on the 2nd of January my diary is almost full for January so get intouch if you want to start the year strong 🏋‍♂️🏋‍♀️💪💪🥊🥊🥗

If you want to see changes then you must make changes 💯

Old keys will not open new doors ❌️

Crash diets etc are not sustainable ❌️

Making small realistic changes to your lifestyle is the best way to get started 💯

Put yourself in a small calorie deficit and move more it really is that simple ✅️

I have very limited availability for 1-1 training, January is already almost fully booked so anybody wanting to start the new year nice and strong 🏋‍♂️🏋‍♀️💪💪🥊🥊🥗🥗 inbox 📥 me ASAP.

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Limited slots left for 1-1 training, get started before the new year. 🏋‍♀️🏋‍♂️💪💪🥊🥊