F7 Personal Training

If you can live by this phrase...
Those who consume more calories than the energy they expend, will GAIN WEIGHT! This is known as 'Calorie Surplus.
Fact - there is no getting around the laws of thermodynamics!
... To hit your optimal weight, whatever that may be, you need to work on the idea of being in a Calorie Deficit'. Try reducing 500-1000 calories less than you burn each day.
An easy tip: it is far easier to cut 1000 calories from your diet, than it is to work off 1000 calories in the gym.
If you take this principal of healthy eating and cut, for example, a high quantity of carbohydrate intake, while continuing with your physical training (whether that be with a PT, in the gym, working with a friend or attending a fitness class), you will see a vast improvement in not only your shape, but your general mood will also change, while your level of endorphins will also increase dramatically.
Take this opportunity and prepare for a healthier future now!
#f7personaltraining #thefoundationofahealthyfuture #fitness #health #personaltraining #personaltrainer #scotland #glasgow #fit #toning #muscle
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If you can live by this phrase...
Those who consume more calories than the energy they expend, will GAIN WEIGHT! This is known as 'Calorie Surplus.
Fact - there is no getting around the laws of thermodynamics!
... To hit your optimal weight, whatever that may be, you need to work on the idea of being in a Calorie Deficit'. Try reducing 500-1000 calories less than you burn each day.
An easy tip: it is far easier to cut 1000 calories from your diet, than it is to work off 1000 calories in the gym.
If you take this principal of healthy eating and cut, for example, a high quantity of carbohydrate intake, while continuing with your physical training (whether that be with a PT, in the gym, working with a friend or attending a fitness class), you will see a vast improvement in not only your shape, but your general mood will also change, while your level of endorphins will also increase dramatically.
Take this opportunity and prepare for a healthier future now!
#f7personaltraining #thefoundationofahealthyfuture #fitness #health #personaltraining #personaltrainer #scotland #glasgow #fit #toning #muscle
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With winter coming up and the cold weather upon us, I will be running a discounted price for sessions at £17.50/session.
I look forward to hearing from you.
Dave

Just over on a family holiday in cypress, but of course, a few #gymsessions are in order.
Give this upper body HIIT session a go:
Dumbbell shoulder press with rotation (8kg)... Bent over row (8kg) Bear walks Burpees Dumbbell boxing jabs (6kg)
Gold: 1m per exercise (45s break after full set) Silver: 45s per exercise (45s break after full set) Bronze: 30s per exercise (45s break after full set )
Great for general body fat loss and toning.
Enjoy,
Dave
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So easy to follow. So easy to simplify. So easy to add to an already tasty meal.
When you feel the urge to eat 'sugary' snacks for that for that 'hit' mentality, stop for literally 10 seconds and ask yourself, what is it my body is really craving.

THE BODY WEIGHT 'FAT' BUSTER
So many people continue to tell me that all they do is run.....run, run, run.
I'm not saying for one second that running is bad and ineffetcive, but if like me, you don't always have time to go for a long run, you need to improvise your training methods.
... Try these exercises in your home or office. All you need is a resistance band. It should take you approximately 45 mins.
- Bulgarian split squat (15 reps each leg)
- Rotational press up (10 reps each side)
- hand to elbow Plank (15 reps)
- reverse lunge(s) (10 reps each leg)
- lateral band stretch above head (12 reps)
- shoulder 'T' with band (15 reps)
- squat/press up/jump (15 reps each exercise)
- mountain climbers (30 reps)
Perform every exercise, one after another for 5 sets......Once done, have a protein filled dinner and relax.
Enjoy
Dave
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Cooking fun.
I enjoy it, why can't you!
#thefoundationofahealthyfuture #f7personaltraining #cooking #nutrition #shreddedhoisinchickenwraps

Eating Healthy and 'cooking' doesn't have to be #boring. I 100% recommend you try this. Very filling, very tasty and hitting a lot of your essential #foods.
628 calories 17g protein 27g fat ... 1g fibre 80g carbohydrates (optional)
#thaigreenvegetablecurry #f7personaltraining #thefoundationofahealthyfuture #nutrition #health #personaltraining #nutritionplan #gusto #foodbox #healthgoals
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'Chest' blitz
4 exercises: - Chest press (dumbbell) - Renegade row (dumbbell)... - Chest supported dumbbell row - California press (EZ bar)
30s per exercise (as many reps as possible) 30s rest and repeat 4 times.
Try this for a 4 week period, 3 times/week and notice a massive difference in your chest size/tone.
Enjoy,
Davie
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Happy New year.
New year, new you, new training programme.
To give you a little boost, for the month of January, ill be offering a discounted rate of £20/session (usually £25) and if you book a block of either 5 or 10, I will give you one session on addition for FREE!
... Let's make this a great year.
#thefoundationofahealthyfuture #personaltrainer #f7personaltraining
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Hello all,
Just want to wish everyone a very merry Christmas and a happy New Year.
Remember, there's always time for a wee session, whether in the house, in the gym or in the park.....wherever.
... If you want a mini 'Hiit session (for free), to complete over the festive period, send me a private message and I'll get a personalised plan made up for you.
Merry Christmas.
Dave
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'Core blast'
Roll Outs Straight leg Crunch
... Beginner (3 sets, 8 reps) Intermediate (4 sets, 10 reps) Advanced (5 sets, 12 reps)
**If you want to simplify this, just do 'walk outs' using your hands (miss the wheel) and just do normal sit ups**
**If you want to advance this, roll out from 'standing' and utilise a med ball for the crunches**
Enjoy,
Dave F7 Personal Training
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My favourite mid-day snack. Spicy avocado/red onion/cheery tomatoes with 2 'poached eggs'.
Great for essential fats, protein and carbs.

Down useful facts and info.....

#traintogain #exercisehelpsbraincells #trainforyourbrain #f7personaltraining #thefoundationofahealthyfuture

#f7personaltraining #thefoundationofahealthyfuture #fitness #health #fitnessfacts #traintogain #trainsmart #smartgoals

Superset
30s bag work 30s plyometirc box jumps with 6kg kettlebell (as many as you can)
... REPEAT 5 times.
#fitness #boxing #f7personaltraining #thefoundationofahealthyfuture #health
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'Leg buster'
5 sets, 5 exercises, 12 reps. NO REST inbetween sets:
Raised kettlebell lunges ... Pistol squat (alternate legs) Romanian split squat High leg tucks Plyometric box jumps (with kettlebell: 6kg)
Enjoy, Dave
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