Tim Lynch Personal Training

What day would you prefer Circuit Training to take place in the sports hall at 6pm?

🔥COMPETITION TIME 🔥
For your chance to win a free:
* Personalized Tim Lynch training top ... * 2 x 60 minute PT sessions 💪🏻 * Tailored program specific to your goal * Free 7 day guest pass
Join our successful growing team! 🏋️‍♂️
Must be a member of perdiswell leisure centre!
Please like & share this post to be in for a chance to win!
Share with family and friends!
The winner will be picked at 7pm Tuesday 19th March!
Good luck! 💪🏻
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Pull ups 🔥
Pull ups are the most effective upper body exercises for developing pulling strength and muscle mass in the back and biceps. 💪🏻
Pull ups are an incredibly versatile compound movement that recruits muscles in the back, arms shoulders, chest and core to work simultaneously in one fluid movement.
... Want to learn how to do a pull up?
Message me to get booked in! 💪🏻
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Struggle snacking on the wrong things at work? Easy to reach for the biscuit Over consuming to many calories? Dont know what to eat for a healthy snack?
Below i have put a few tips together for you to pick a healthy snack at work or at home.
+ Watch the amount of fat, saturated fat, salt and sugars in your snacks, as well as calorie content – look at the food labels, for more information.
... + Portion control – to help maintain a healthy, balanced diet, consider the portion size of your snack (particularly if it is high in fat, saturated fat, salt and/or sugars). If you occasionally choose chocolate, crisps or biscuits try to split and pack a small portion out – like two squares of dark chocolate, two biscuits, a handful of crisps. Remember you can eat larger portions of fruit and veg as a snack!
+ The combo snack. Try to have more than just one macronutrient (protein, fat, carbohydrate) at each snacking session. For example, have a few nuts (protein and fat) and some grapes (carbohydrates). Or try some whole-grain crackers (carbohydrate) with some low-fat cheese (protein and fat). These balanced snacks tend to keep you feeling satisfied.
1. Greek Yogurt and Mixed Berries.
Plain Greek yogurt and berries make a delicious, nutrient-dense snack.
Great source of calcium and potassium, Greek yogurt is also high in protein. Berries are one of the best sources of antioxidants around. You'll get a good variety of antioxidants if you consume a mixture of different-colored berries.
2. Nuts are an ideal nutritious snack.
Eating nuts in moderation can help you lose weight. Nuts contain the perfect balance of healthy fat, protein and fiber. They also taste great and don't require refrigeration, so they're perfect for carrying with you when you are not at home.
3. Cottage Cheese with Flaxseeds and Cinnamon.
Cottage cheese, flaxseeds and cinnamon each have impressive health benefits on their own. Together, they're a super-healthy snack. Cottage cheese is a high-protein food that is very filling.
Flaxseeds are beneficial for weight loss blood sugar control. Cinnamon helps lower blood sugar and may improve gut health.
4. Cucumber Slices with Hummus.
Cucumber and hummus are nutritious and go well together. Hummus is made from chickpeas, olive oil and garlic.
Hope this helps you to choose a more healthier snack 💪🏻
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#TBF
It shows being one of the smallest participants running the race you can still be in the top group all the way round.
Having a mental mindset of never giving up you can be proud when you reach the top. This was 11 miles in and part way up jacobs ladder, lungs screaming for oxygen and legs in bits while carrying 48lbs thinking when is it going to end. I knew i was only a few miles away.
... With your feet blistering and screaming for your boots to come off but seeing all the ex special forces, army, civilians clapping and congratulating you as you come through the gate at the end is a memory i will keep forever..
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Well done to everyone at circuit training this morning! great to meet you all, you all should be proud you worked hard!
See you next week! 💪🏻

🔥Good news🔥
Message to all my running friends!
I am now qualified in running mechanics & gait analysis. For anyone who enjoys running for fun or in competitions, gait analysis plays a big part!
... Some things we will go through:
- Video analysis of walking/ Running - Video analysis feedback - Understanding pronation, underpronation & neutral - Wet foot testing - Bare foot walk test - Program design
Some common running injuries:
- Patellofemoral pain syndrome (PFPS) - IT (iliotibial) band syndrome - Plantar fasciitis - Runners knee - Hamstring issues
Knowing how you run can play a big part in correcting technique, Strengthening the area that are weak.
For anyone who would like their gait analysis checked please message me to book! 😊
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🔥 Tim's 7 day core workout 🔥
Final day! 💪🏻
The bear up down plank strengthens and tones your core, glutes, arms, wrists, and shoulders. This exercise helps to improve your posture
... Day 7:
5 rounds 60 seconds rest at the end of each round.
40 seconds work with 20 seconds rest.
Max effort!
1️⃣ Lunge woodchop 2️⃣ Plank hip touches 3️⃣ Bear up down plank 4️⃣ Sit up to toe touch
If you need to take more rest after each round that's fine.
Have a try and tell me how you got on!
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Lets get circuits back in the sports hall 💪🏻

Keep voting guys 💪🏻

🔥 Tim's 7 day core workout 🔥
Everyday for 7 day's im going to be posting core workouts for you to try at home or at the gym.
Day 6:
... 4 rounds 60 seconds rest at the end of each round not inbetween.
Oblique crunches 20 reps Pike 10 reps Plank jacks 10 reps Up down plank 10 reps
If you need to take more rest after each round that's fine.
Have a try and tell me how you got on!
Keep your eyes peeled for the final day 7 core workout. 💪🏻
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Who would be interested in an old school circuit class in the sports hall?

🔥 Tim's 7 day core workout 🔥
Everyday for 7 day's im going to be posting core workouts for you to try at home or at the gym. 💪🏻
Reverse crunches are one of basic core strengthening exercises that also improve stability throughout the lower back, hips, and spine. The main purpose of this exercise is to provide your lower ab muscles with strength and flexibility
... Day 5:
5 rounds 60 seconds rest at the end of each round not inbetween.
Plank mountain climbers 20 reps Reverse crunches 10 reps Ab wheel roll out 10 reps V-sit oblique crunches 20 reps
If you need to take more rest after each round that's fine.
Have a try and tell me how you got on!
Keep your eyes peeled for day 6 core workout. 💪🏻
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Great practicing clean's today working on the fundamentals and basics from the pull to landing the clean.
Today i trained with 40-50KG, This is only my 2nd time training the clean for a few months so felt good to actually start over and get the basics done properly.
Still felt a little rusty but all in all im pretty happy with the lifts.
... The advantages of this lift include the following:
Muscle Development. Cleans are technically considered a shoulder exercise, but they do more than build up your deltoids. They hit your posterior chain hard, giving you well-developed muscles in the legs including the calves, glutes, and hamstrings.
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🔥 Tim's 7 day core workout 🔥
Everyday for 7 day's im going to be posting core workouts for you to try at home or at the gym. 💪🏻
The ab wheel rollout is more than an ab exercise, It's a challenge to your hips, shoulders, triceps, and lattissimuss dorsi. These muscles stabilize your body from shoulder to tailbone while the wheel rolls in front of your body.
... Day 4:
5 rounds 60 seconds rest at the end of each round not inbetween.
Ab wheel roll out 10 reps Full body shin taps 10 reps Full plank 20 seconds High crunches 10 reps
If you need to take more rest after each round that's fine.
Have a try and tell me how you got on!
Keep your eyes peeled for day 5 core workout. 💪🏻
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INTRODUCTION TO WEIGHTLIFTING🏋️‍♂️
Starts next Saturday!!!
9th March - 6th April
... 10am for 5 weeks.
Book now for £99!!
Contact me at: tim.lynch@freedom-leisure.co.uk
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🔥 Tim's 7 day core workout 🔥
Everyday for 7 day's im going to be posting core workouts for you to try at home or at the gym. 💪🏻
Tough one today. I added some dumbbells to make it even harder.
... Day 3:
3 rounds 60 seconds rest at the end of each round not inbetween.
Sit up - Punches 10 reps (5KG) Plank with leg raise 30 seconds Flutter kicks 20 reps Get ups 10 reps (5KG) Up down plank 10 reps Leg circles 20 reps (10 reps each side)
If you need to take more rest after each round that's fine.
Have a try and tell me how you got on!
Keep your eyes peeled for day 4 core workout. 💪🏻
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🔥 Tim's 7 day core workout 🔥
Everyday for 7 day's im going to be posting core workouts for you to try at home or at the gym. 💪🏻
This one is tougher than day 1, ive added some more complex core exercises to really engaged and work your transversus abdominis & rectus abdominis.
... Day 2:
4 rounds 60 seconds rest at the end of each round not inbetween.
Single arm ab roll out 10 reps each side V-sit crunches 20 reps V-sit scissors 20 reps Hot hands 20 reps Squat thrusts 20 reps
If you need to take more rest after each round that's fine.
Have a try and tell me how you got on!
Keep your eyes peeled for day 3 core workout. 💪🏻
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This is a massive thank you to all my clients who have made this journey truely special.
Only a few people knew that ive been busy designing PT client t-shirts and a logo for a few months now.
Today was the launch of the new Tim Lynch Personal Training t-shirts and logo and it’s great to see my vision coming alive.
... Thank you to those who made it. Chloe Allaway Rob Leek Amanda Rouse George Baldwin Charmain Leek
Massive shout out to Chris Daw Photography who i am now partnered with.
Why not join a successful team who call each other family.
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Would 100% recommend!! Having personal training sessions has increased my confidence and knowledge in the gym and now I actually look forward to going! Been having PTs for a year and the result in my training are great and it's always a good laugh!

Tim has been my PT for over a year, the training sessions are varied and personal to my fitness needs. His dedication and support is key to making me go to the gym usually around 4 to 5 times a week, in the past I have joined gyms with good intentions which usually peter out after a few months but I continued to pay monthly payments! Now I get my money’s worth through the gym and the PT sessions.



Tim has opened my eyes to health and fitness, I always thought fitness was just down to dieting, through regular weigh in’s I now realise there is more to it; body fat, body muscle, bmi and visceral fat.



I have MS but my fitness is probably the best it has ever been, my shuddering and balance is greatly improved, all down to Tim knowing what type of exercises I can physically do.



I had knee surgery in April, Tim did his research on exercises I could do to improve my leg strength and I am now running again, something I thought I would never do again.



With a hectic life; kids, work and running the home going to the gym is ‘my time ‘ and I never thought I would say that!



Others have noticed the results I have achieved through PT’s I am continually recommending Tim to friends who are now also training.



All in all, Tim is a fantastic PT!

Charmain Leek

I won the 30min free session on fb. I had my session tonight and Tim was awesome it’s a shame the time went so quick but I learnt so much in the session, he was very motivating and made me think differently about my training, and boosted my confidence. I’d definitely look into booking some proper sessions with him later on.

I think Tim had his work cut out when he took me on!!! I have a very stressful work life and need to be pushed.



Tim had achieved this with his flexible but professional approach. Even if you fall out of routine for things, like holidays or illness, he manages to keep your fitness and health on track whilst still challenging you enough to see results.



My fitness and energy levels have improved over the last six months . As a result of my weekly sessions with Tim.

He takes no prisoners- not only does he motivate you but pushes you to new highs! �

I started personal training with Tim to gain confidence in the gym and improve my fitness, I wasn't convinced I'd enjoy it but now I really look forward to my sessions! Tim makes the sessions fun and I feel as though I am definitely improving more and more each week! Would definitely recommend :)

He is brilliant! He has helped me in developing my strength and endurance. Would recommend to anyone, he'll write up a specified plan just to suit your needs!