Df Fitness

Shoulder Workout:
1. Seated barbell press: 4 sets 12,10,8,6 reps (increase weigh as reps decrease)
2. Barbell clean and press: 4 sets 8 reps
... 3. Bench supported lateral raisers (strict): 3 sets 12 reps
4. Rear delt flys: 3 sets 12 reps
5. Single arm lateral raisers: 3 sets 10 reps each arm
6. Upright rows: 3 sets 15 reps
7. Front raisers: 3 sets 12 reps
8. Finisher- heavy slam ball throws: 4 sets 12 throws
GIVE IT A GO!
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REINTRODUCING - TWO FOR TUESDAY!!! (no not pizza) ūüí™ūüŹľ - - -
... Do you enjoy training with a friend? Do you fancy saving yourself some pennies and seeing maximum results? - - -
We are offering PT sessions for two people for the price of one all day EVERY TUESDAY! This is a fantastic way of recieving the full benefit of a personal training and enjoy training with a friends while splitting the cost. WIN WIN! - - -
If you’re interested in Two For Tuesday or have any questions about this service then please feel free to drop us a message or email:dffitnesspt@gmail.com - -
For any questions on nutrition and training feel free to drop us a message or book in for a free consultation to discuss your goals ūüŹÜ
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We are excited to be offering another FREE 30 DAY TRIAL on our online coaching service. ONLY 5 SPACES AVAILABLE! - -
What does this offer?
... - -Around the clock support -Tailored Training programs -Tailored Nutrition planning -Weekly check ins -Full accountability to ensure you‚Äôre hitting your fitness goals. - - If you‚Äôre interested in online coaching or have any questions about the service then please get in contact. ūüď©
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Why is weight training more beneficial to fat loss over endurance training; You often hear about how weight training (paired with a healthy diet) helps with fat loss, here is a little explanation why; When doing a repetitive routine i.e. running or cycling your body adapts and becomes progressively more efficient, allowing you to go faster and further which is great if your goal is better endurance, however if you are looking to get leaner, the increased efficiency means you ...are going to use fewer calories per unit of exercise. This is the same when doing light weight, high rep range. Heavier lifts are less efficient than lighter weights, they require a bit more energy to perform, but consume a lot more energy as your body tries to recover from them. Whilst endurance training burns calories (using fat as an energy source) whilst performing it, studies show that lifting heavy weight elevates your metabolism post workout (12 hours to a few days). When you increase your muscle mass (through weight training), you boost your resting metabolism which will make your body burn more calories. So when you next go to step on that treadmill, have a think about what is going to assist more with your fitness goals. If it is weight loss, maybe make a detour to the weight section #personaltraining #onlinecoach #fitness #fitfam #fitnessjourney #transformation #dualstrengthandfitness #coaching #train #weighttraining #circuittraining #classes #circuitclasses #weights #girlswhottrain #womenwhotrain #boyswhotrain #menwhotrain #bodybuilding #aesthetics #fitspo #motivation #cardio #gymtime #gymmotivation #accountability #amcardio #training
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After an amazing response to our circuit classes, we thought we would give you an insight of what its all about! We are very lucky to be working with such a fun and motivated group of people every ‪Saturday morning‬. This is a fantastic way to start your weekend surrounded by likeminded individuals. - -
Thank you to everyone who has been getting involved so far.... - - If you’re interested in joining in the circuit classes then please feel free to contact us. - -
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‚ÄėIl start next year‚Äô how many times do you hear that around this time of the year? The above is the amount of time you have to get a head start going into 2019! 48 days to better yourself and create positive habits going into the new year! - - What better time to start your fitness journey then now? Truth is, people just use the new year as a barrier to delay them doing what needs to be done now! 48 days is a long time and with the festive time likely to cause havoc in most ...people‚Äôs nutrition, why let it effect you more than needed?
START YOUR JOURNEY TODAY ūüí™ūüŹľ
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5 years of consistency‚ėĚūüŹľ - - Sometimes I‚Äôve got to look back and see where you‚Äôve come from to appreciate where you are. -... - Much much more to come. Always hungry and striving for better. - - @dffitnesspt - - #transformationtuesday #transformation #gym #gymmotivation #bodybuilding #bodytransformation #fitness #fitnessmotivation #motivation #prep #photoshoot #chest #arms #legs #legday #fitfam #fitspo #motivation #consistency #weight #training #gymlife
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ūüéÖūüŹĹūüí™ūüŹĹūüéÖūüŹĹūüí™ūüŹĹūüéÖūüŹĹū üí™ūüŹĹūüéÖūüŹĹūüí™ūüŹĹūüéÖūüŹĹūüí™ūüŹĹū üéÖūüŹĹ Here at DF FITNESS we have great news for you! This Christmas invest on yourself as we introduce Circuit classes at Dual Strength and Fitness. Santas circuits will be a 6 week circuit class program to ensure that you get in shape for the Christmas holidays. Each week will include a different 50 minute circuit class that will be sure to burn calories, gain strength and improve your overall fitness.
The first class will be Saturday the 3rd of November 20...18 and continue every Saturday until Christmas. We have two time slots available Saturday mornings which are at the following times:
8am to 8:50am 9am to 9:50am.
Please be aware that each class has a maximum of 10 people so be sure to reserve your spot by letting us know if you're interested.
Each circuit class will be £6 or £30 for all 6 weeks.
Message us now to book your space ūüď©
#personaltraining #onlinecoach #fitness #fitfam #fitnessjourney #transformation #dualstrengthandfitness #coaching #train #weighttraining #circuittraining #classes #circuitclasses #weights #girlswhottrain #womenwhotrain #boyswhotrain #menwhotrain #bodybuilding #aesthetics #fitspo #motivation #cardio #gymtime #gymmotivation #accountability #amcardio #training
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‚≠ēÔłŹ Spot Reduction ‚≠ēÔłŹ ‚ĚĆ Killing The Myth ‚ĚĆ
We often get asked; -Fran, how do I lose this bit of fat around my belly? -Dan, I can‚Äôt seem to shift these ‚Äėbingo wings‚Äô, what‚Äôs the best exercise to help this?
Sorry to say ladies and gents, but there is no such thing as being able to target areas to lose fat‚Ķ that is up to your genetic potential. ... Unfortunately we are misinformed by magazines, the Internet and even trainers with programs that target ‚Äúmuffin tops‚ÄĚ with side bends, ‚Äúspare tires‚ÄĚ with lower abdominal crunches, ‚Äúgranny arms‚ÄĚ with triceps kickbacks and ‚Äúsaddlebags‚ÄĚ with outer thigh exercises. If you are already lean, these exercises may be fine for defining muscles in the respective areas. But if the purpose is to get lean-meaning build muscle and burn fat-this approach will likely leave you feeling frustrated and, ultimately, unsuccessful.
Spot reduction doesn’t work because it usually targets muscles that are relatively small through exercises that are relatively insignificant in terms of improving overall fitness, strength and energy expenditure. Overall fitness, not small muscle fatigue, is a stronger determining factor of your body’s fat-burning effectiveness. People who are very fit burn fat more efficiently during workouts and while at rest than people who are less fit. Here is the reality-fat doesn’t melt. Fat does get released from fat cells for energy. Unfortunately, the systems responsible for this process do not take into consideration the parts of the body you would most like the fat to be drawn from.
If you would like any further help with your fat loss goals, please feel free to contact DF Fitness. Please see our list of services and contact details in our bio. ‚¨ÜÔłŹ . . . . #educate #personaltraining #onlinecoach #fitness #fitfam #fitnessjourney #transformation #dualstrengthandfitness #coaching #train #weighttraining #circuittraining #classes #circuitclasses #weights #girlswhottrain #womenwhotrain #boyswhotrain #menwhotrain #bodybuilding #aesthetics #fitspo #motivation #cardio #gymtime #gymmotivation #accountability #amcardio #training
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Motivation Monday comes from my good friend and online client Lewis. - -
4 weeks into his lean bulk and he is looking awesome! After reviewing his nutrition and training we set a goal and time scale for Lewis to achieve a larger and leaner physique.... - -
Lewis has adhered to his program and ticks the boxes everyday to push him in the right direction. In the next 6 weeks we will be slowly dropping calories while keeping the training intensity high as Lewis prepares for his holiday. Very excited to see the results at the at the end of November in Dubai where we will celebrate a very productive and rewarding year.
- - Im very lucky to work with individuals like Lewis who are hungry to improve and wanting to make changes to be the best version of themselves possible.
Online coaching service provides you:
- Accountability - Full Support via Email and phone - Weekly Check ins - Tailored Training Program - Tailored Nutrition Plan -
If you’re interested in trialing our online coaching or have any questions about the service then please feel free to drop us a message or email:
dffitnesspt@gmail.com
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TWO FOR TUESDAY!!! (no not pizza)
Do you enjoy training with a friend? Do you fancy saving yourself some pennies and seeing maximum results?
We are offering PT sessions for two people at the price of one all day EVERY TUESDAY! This is a fantastic way of recieving the full benefit of a personal training while splitting the cost.
... If you’re interested in Two For Tuesday or have any questions about this service then please feel free to drop us a message or email:
dffitnesspt@gmail.com
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WORLD MENTAL HEALTH DAY ūü߆ . . . How does exercise benefit your mental health?... . . . 1ÔłŹ‚É£ Sharper Memory & Thinking - the same endorphins that make you feel better also help you concentrate & feel mentally sharp for tasks at hand. Exercise also stimulate the growth of new brain cells and helps prevent age-related decline. 2ÔłŹ‚É£ Higher self-esteem - regular activity is an investment of your mind, body, and soul. When it becomes habit, it can foster your sense of self-worth and make you feel strong and powerful. You‚Äôll feel better about your appearance and, by meeting even small exercise goals, you‚Äôll feel a sense of achievement. 3ÔłŹ‚É£ Better sleep. Even short bursts of exercise in the morning or afternoon can help regulate your sleep patterns. If you prefer to exercise at night, relaxing exercises such as yoga or gentle stretching can help promote sleep. 4ÔłŹ‚É£ More energy. Increasing your heart rate several times a week will give you more get-up-and-go. Start off with just a few minutes of exercise a day, and increase your workout as you feel more energized. 5ÔłŹ‚É£ Stronger resilience. When faced with mental or emotional challenges in life, exercise can help you cope in a healthy way, instead of resorting to alcohol, drugs, or other negative behaviors that ultimately only make your symptoms worse. Regular exercise can also help boost your immediate immune system and reduce the impact of stress. . . . Please email us at dffitnesspt@gmail.com if you would like more information on our services ūüď© . . . #mentalhealthawareness #mentalhealth #worldmentalhealthday #talkmore #exercisemore #mindbrightonandhove #endorphins #stress #anxiety #fitness #personaltrainer #fitfam #wmhd #handsup4healthyminds #exercise #energy #dffitness
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ūüí• FREE 30 DAY ONLINE COACHING ūüí• Ever wanted to try online coaching but wasn‚Äôt sure what it is about? At DF Fitness, we are introducing a FREE 30 DAY ONLINE COACHING trial. We have 5 spaces available on our online coaching program ūüíĽ
- -... Online coaching can provide a very similar service to traditional personal training at a much more affordable cost. From this service, you will gain the following:
- Accountability - Full Support via Email and phone - Weekly Check ins - Tailored Training Program - Tailored Nutrition Plan
- -
We don’t just aim to tell you what to do to achieve your goals but we want to educate and explain how it relates to your fitness goals. - - -
If you’re interested in trailing our online coaching or have any questions about the service then please feel free to drop us a message or email:
dffitnesspt@gmail.com
- - -
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Delighted to be part of the DUAL Health + Wellbeing Godalming and DUAL Strength + Fitnessteam. Lucky to be able to turn my passion into my work. - - -... -
For any questions on nutrition and training feel free to drop us a message or book in for a complimentary consultation to discuss your goals ūüŹÜ
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