Instagram

Home Instagram

costiganpt

.-
𝟑 𝐬𝐭𝐨𝐧𝐞 𝐝𝐨𝐰𝐧❗️.-
.
Another client 3 stone down and more to go.-
.
Well done Denise !.-
.
She has had weekends off for fun but has always pulled it back im the week for a loss….-
.
Such a hard worker and driven!.-
.
Amazing work well done!!.-
.-
➖➖➖➖➖➖➖➖.-
For more free help with motivation, training and nutrition join my free help group .-
.

https://www.facebook.com/groups/690540827803658/.-
.
➖➖➖➖➖➖➖➖.-
For more info online coaching , Personal training, personalised training and nutrition plans email me at info@costiganfitness.co.uk-.
➖➖➖➖➖➖➖➖.-
#personaltraining #personaltrainer #costiganfitness #merthyr #wales #southwales #uk #unitedkingdom
#fitfam #bodybuilding #onlinecoaching #nutritionplans #Dietplans #trainingprogrammes #instafit #getstrong #strengthtraining #gym #movenourishbelieve #physiquefreak #trainhard #motivation #costiganpt #merthyrtydfil #wales #onlinecoach #weeklygoals #mrprep #freehelpgroup #freehelp

.- 𝟖 𝐲𝐞𝐚𝐫𝐬 𝐚𝐠𝐨 𝐨𝐧

.-
𝟖 𝐲𝐞𝐚𝐫𝐬 𝐚𝐠𝐨 𝐨𝐧 𝐭𝐡𝐞 𝟎𝟏/𝟎𝟔/𝟐𝟎𝟏𝟒.-
.
I became self employed and decided to help people better their lives through health and fitness 8 years ago.-
.
I have met many people along the way and really enjoyed helping them achieve a better and happier way of living.-
.
Being a PT is more than just training, its a whole package of support in a number of ways you wouldn’t even consider.-
.
From telling someone its okay to make mistakes to helping someone pick clothes for a special occasion….-
.
Its not just about training its about building confidence, self esteem and knowledge on how to structure their entire lives to achieve what they desire.-
.
I am very experienced in what i do, i have learned alot through trail and error with myself and clients to learn what to do when certain problems or issues arise.-
.
I am still learning and will always be learning there is always more to know and better ways to help people.-
.
Thank you to everyone who has supported me, given feedback good or bad, trained with me or just asked for advice without you i wouldn’t be able to do what i love doing !.

➖➖➖➖➖➖➖➖.-
For more info online coaching , Personal training, personalised training and nutrition plans email me at info@costiganfitness.co.uk-.
➖➖➖➖➖➖➖➖.-
#personaltraining #personaltrainer #costiganfitness #merthyr #wales #southwales #uk #unitedkingdom
#fitfam #bodybuilding #onlinecoaching #nutritionplans #Dietplans #trainingprogrammes #instafit #getstrong #strengthtraining #gym #movenourishbelieve #physiquefreak #trainhard #motivation #costiganpt #merthyrtydfil #wales #onlinecoach #weeklygoals #mrprep #freehelpgroup #freehelp

.-
𝐖𝐞𝐢𝐠𝐡𝐞𝐝 𝟏𝟎𝟒𝐤𝐠𝐬 𝐚𝐧𝐝 𝐢𝐬 𝐧𝐨𝐰 𝟓𝟕𝐤𝐠 ❗️
.
@xcathrewx has achieved such amazing progress.-
.
She has lost 47kgs in weight.-
.
She has lost 40% in body fat.-
.
She can now deadlift 115kgs which is 2 times her weight!.-
.
This woman is incredible she has worked so hard and deserves all the rewards she now gets.-
.
She has so much respect from me from what she has achieved so far ! .-
.-
Can everyone who reads this from @everlastfitnessclubs give rachael a bug well done when they see her next👏🏻👏🏻👏🏻👏🏻. -

.-
➖➖➖➖➖➖➖➖.-
For more free help with motivation, training and nutrition join my free help group .-
.

https://www.facebook.com/groups/690540827803658/.-
.
➖➖➖➖➖➖➖➖.-
For more info online coaching , Personal training, personalised training and nutrition plans email me at info@costiganfitness.co.uk-.
➖➖➖➖➖➖➖➖.-
#personaltraining #personaltrainer #costiganfitness #merthyr #wales #southwales #uk #unitedkingdom
#fitfam #bodybuilding #onlinecoaching #nutritionplans #Dietplans #trainingprogrammes #instafit #getstrong #strengthtraining #gym #movenourishbelieve #physiquefreak #trainhard #motivation #costiganpt #merthyrtydfil #wales #onlinecoach #weeklygoals #mrprep #freehelpgroup #freehelp

.- ❗️𝐁𝐨𝐱𝐞𝐫𝐜𝐢𝐬𝐞 𝐒

.-
❗️𝐁𝐨𝐱𝐞𝐫𝐜𝐢𝐬𝐞 𝐒𝐮𝐧𝐝𝐚𝐲𝐬❗️.-
.
Starting February 20th @everlastfitnessclubs merthyr 9am studio 1
.
6 weeks of Boxercise.-
.
Open to Non members of everlast.
.
Get fit.-
.
Let off some frustration.-
.
Have fun.-
.
Meet new people.-
.
Burn calories.-
.
Reduce anxiety and stress.-
.
If your interested give me a comment or DM.-
.
8 spaces left out of 30.

.-
➖➖➖➖➖➖➖➖.-
For more free help with motivation, training and nutrition join my free help group .-
.

https://www.facebook.com/groups/690540827803658/.-
.
➖➖➖➖➖➖➖➖.-
For more info online coaching , Personal training, personalised training and nutrition plans email me at info@costiganfitness.co.uk-.
➖➖➖➖➖➖➖➖.-
#personaltraining #personaltrainer #costiganfitness #merthyr #wales #southwales #uk #unitedkingdom
#fitfam #bodybuilding #onlinecoaching #nutritionplans #Dietplans #trainingprogrammes #instafit #getstrong #strengthtraining #gym #movenourishbelieve #physiquefreak #trainhard #motivation #costiganpt #merthyrtydfil #wales #onlinecoach #weeklygoals #mrprep #freehelpgroup #freehelp

𝟐𝟎𝟎𝐤𝐠 𝐟𝐥𝐚𝐭 𝐩𝐫𝐞

𝟐𝟎𝟎𝐤𝐠 𝐟𝐥𝐚𝐭 𝐩𝐫𝐞𝐬𝐬.-
.
Up to 3 reps from 1 the other week.-
.
Its all about progressing every session ✅.-
.-
➖➖➖➖➖➖➖➖.-
For more free help with motivation, training and nutrition join my free help group .-
.

https://www.facebook.com/groups/690540827803658/.-
.
➖➖➖➖➖➖➖➖.-
For more info online coaching , Personal training, personalised training and nutrition plans email me at info@costiganfitness.co.uk-.
➖➖➖➖➖➖➖➖.-
#personaltraining #personaltrainer #costiganfitness #merthyr #wales #southwales #uk #unitedkingdom
#fitfam #bodybuilding #onlinecoaching #nutritionplans #Dietplans #trainingprogrammes #instafit #getstrong #strengthtraining #gym #movenourishbelieve #physiquefreak #trainhard #motivation #costiganpt #merthyrtydfil #wales #onlinecoach #weeklygoals #mrprep #freehelpgroup #freehelp

.- 𝐇𝐚𝐝 𝐚 𝐥𝐢𝐭𝐭𝐥𝐞 𝐯

.-
𝐇𝐚𝐝 𝐚 𝐥𝐢𝐭𝐭𝐥𝐞 𝐯𝐢𝐬𝐢𝐭𝐨𝐫 𝐢𝐧 𝐭𝐡𝐞 𝐠𝐲𝐦 𝐭𝐨𝐝𝐚𝐲 ❤️.-
.

.-
➖➖➖➖➖➖➖➖.-
For more free help with motivation, training and nutrition join my free help group .-
.

https://www.facebook.com/groups/690540827803658/.-
.
➖➖➖➖➖➖➖➖.-
For more info online coaching , Personal training, personalised training and nutrition plans email me at info@costiganfitness.co.uk-.
➖➖➖➖➖➖➖➖.-
#personaltraining #personaltrainer #costiganfitness #merthyr #wales #southwales #uk #unitedkingdom
#fitfam #bodybuilding #onlinecoaching #nutritionplans #Dietplans #trainingprogrammes #instafit #getstrong #strengthtraining #gym #movenourishbelieve #physiquefreak #trainhard #motivation #costiganpt #merthyrtydfil #wales #onlinecoach #weeklygoals #mrprep #freehelpgroup #freehelp

𝟐𝟎𝟎𝐤𝐠𝐬 𝐏𝐥𝐚𝐭𝐞 𝐥

𝟐𝟎𝟎𝐤𝐠𝐬 𝐏𝐥𝐚𝐭𝐞 𝐥𝐨𝐚𝐝𝐞𝐝 𝐜𝐡𝐞𝐬𝐭 𝐩𝐫𝐞𝐬𝐬.-
.
Strength is going up and up.-
.
Thats the aim.-
.

Build build build.

.-
➖➖➖➖➖➖➖➖.-
For more free help with motivation, training and nutrition join my free help group .-
.

https://www.facebook.com/groups/690540827803658/.-
.
➖➖➖➖➖➖➖➖.-
For more info online coaching , Personal training, personalised training and nutrition plans email me at info@costiganfitness.co.uk-.
➖➖➖➖➖➖➖➖.-
#personaltraining #personaltrainer #costiganfitness #merthyr #wales #southwales #uk #unitedkingdom
#fitfam #bodybuilding #onlinecoaching #nutritionplans #Dietplans #trainingprogrammes #instafit #getstrong #strengthtraining #gym #movenourishbelieve #physiquefreak #trainhard #motivation #costiganpt #merthyrtydfil #wales #onlinecoach #weeklygoals #mrprep #freehelpgroup #freehelp

.-
𝐉𝐚𝐧𝐮𝐚𝐫𝐲 𝐛𝐥𝐮𝐞𝐬 𝐚𝐧𝐝 𝐭𝐡𝐞 𝐠𝐮𝐢𝐥𝐭 𝐚𝐟𝐭𝐞𝐫 𝐂𝐡𝐫𝐢𝐬𝐭𝐦𝐚𝐬 ❌.-
.
Heres what i tell my clients.-
.
Unless you have something important in January/February or your way behind on your target goals theres no need to sacrifice your Christmas fun.-
.
We all want to feel better and do things that make us happy… so why feel guilty about Christmas?.-
.
Add it in your plan, you may gain 2-8lbs over that period but when you reset your mind in January and get back on track those pounds will drop again within a couple of weeks (providing thats your goal).-
.
You are then in a great position, Rested, in the same place before the Christmas break and with a fresh mindset to continue your journey.-
.
You have to have the fun stuff now and then because it helps you keep doing the hard stuff most of the time.-
.
Stay positive, be consistent and never give up.-
.
Give yourself breaks and enjoyment when its needed.-
.
Simple.-
.-
➖➖➖➖➖➖➖➖.-
For more free help with motivation, training and nutrition join my free help group .-
.

https://www.facebook.com/groups/690540827803658/.-
.
➖➖➖➖➖➖➖➖.-
For more info online coaching , Personal training, personalised training and nutrition plans email me at info@costiganfitness.co.uk-.
➖➖➖➖➖➖➖➖.-
#personaltraining #personaltrainer #costiganfitness #merthyr #wales #southwales #uk #unitedkingdom
#fitfam #bodybuilding #onlinecoaching #nutritionplans #Dietplans #trainingprogrammes #instafit #getstrong #strengthtraining #gym #movenourishbelieve #physiquefreak #trainhard #motivation #costiganpt #merthyrtydfil #wales #onlinecoach #weeklygoals #mrprep #freehelpgroup #freehelp

.-
𝐍𝐞𝐰 𝐲𝐞𝐚𝐫𝐬 𝐫𝐞𝐬𝐨𝐥𝐮𝐭𝐢𝐨𝐧𝐬🎉.-
.
New year , new me … ❌.-
.
Nope, same me same goals.-
.
I never understood why we need a date on the calendar to try to achieve something.-
.
If you want something, set a goal for it.-
.
Even if its July and not January.-
.
Im here following the same plan ive been following for 8 years 😂😂… .-
.
Ive been following a weight gain part of the plan since august and will continue until Ive reached my goal. .-
.-
➖➖➖➖➖➖➖➖.-
For more free help with motivation, training and nutrition join my free help group .-
.

https://www.facebook.com/groups/690540827803658/.-
.
➖➖➖➖➖➖➖➖.-
For more info online coaching , Personal training, personalised training and nutrition plans email me at info@costiganfitness.co.uk-.
➖➖➖➖➖➖➖➖.-
#personaltraining #personaltrainer #costiganfitness #merthyr #wales #southwales #uk #unitedkingdom
#fitfam #bodybuilding #onlinecoaching #nutritionplans #Dietplans #trainingprogrammes #instafit #getstrong #strengthtraining #gym #movenourishbelieve #physiquefreak #trainhard #motivation #costiganpt #merthyrtydfil #wales #onlinecoach #weeklygoals #mrprep #freehelpgroup #freehelp

𝐘𝐞𝐬 𝐢 𝐚𝐜𝐭𝐮𝐚𝐥𝐥𝐲

𝐘𝐞𝐬 𝐢 𝐚𝐜𝐭𝐮𝐚𝐥𝐥𝐲 𝐝𝐨 𝐜𝐚𝐫𝐞 … 🙂.-
.
I cant do this job for free unfortunately.-
.
But my main rewards come from watching people i help change.-
.
Get more confident.-
.
Wear clothes they enjoy wearing without feeling anxious.-
.
Learning to live themselves.-
.
Just doing things they enjoy doing that they wouldn’t have done previously.-
.
The intrinsic rewards is what makes my job so satisfying.-
.
I care about my clients satisfaction in everything they do, so if they are happy i am happy …. Simple.
.-
➖➖➖➖➖➖➖➖.-
For more free help with motivation, training and nutrition join my free help group .-
.

https://www.facebook.com/groups/690540827803658/.-
.
➖➖➖➖➖➖➖➖.-
For more info online coaching , Personal training, personalised training and nutrition plans email me at info@costiganfitness.co.uk-.
➖➖➖➖➖➖➖➖.-
I get my meals prepped by @mrprep, saves me the time that I can now spend with family instead. Use code: MPMATHEW for 10% discount.-
➖➖➖➖➖➖➖➖.-
#personaltraining #personaltrainer #costiganfitness #merthyr #wales #southwales #uk #unitedkingdom
#fitfam #bodybuilding #onlinecoaching #nutritionplans #Dietplans #trainingprogrammes #instafit #getstrong #strengthtraining #gym #movenourishbelieve #physiquefreak #trainhard #motivation #costiganpt #merthyrtydfil #wales #onlinecoach #weeklygoals #mrprep #freehelpgroup #freehelp

.-
𝐈𝐟 𝐲𝐨𝐮 𝐝𝐨𝐧'𝐭 𝐰𝐞𝐢𝐠𝐡 𝐲𝐨𝐮 𝐝𝐨𝐧'𝐭 𝐤𝐧𝐨𝐰🧆.-
.
This is something i talk about regularly.-
.
You can eat too much ‘healthy’ food and become fatter.-
.
Weighing things by sight isnt going to be accurate and the more you do it the bigger the portion will become.-
.
If your on a low calorie diet you DONT need high calorie ‘healthy’ foods like nuts.-
.
They will not fill you, you need something low in calories but high in quantity like a stir fry etc.-
.
Be smart and accountable when aiming to change your body.-
.-
➖➖➖➖➖➖➖➖.-
For more free help with motivation, training and nutrition join my free help group .-
.

https://www.facebook.com/groups/690540827803658/.-
.
➖➖➖➖➖➖➖➖.-
For more info online coaching , Personal training, personalised training and nutrition plans email me at info@costiganfitness.co.uk-.
➖➖➖➖➖➖➖➖.-
I get my meals prepped by @mrprep, saves me the time that I can now spend with family instead. Use code: MPMATHEW for 10% discount.-
➖➖➖➖➖➖➖➖.-
#personaltraining #personaltrainer #costiganfitness #merthyr #wales #southwales #uk #unitedkingdom
#fitfam #bodybuilding #onlinecoaching #nutritionplans #Dietplans #trainingprogrammes #instafit #getstrong #strengthtraining #gym #movenourishbelieve #physiquefreak #trainhard #motivation #costiganpt #merthyrtydfil #wales #onlinecoach #weeklygoals #mrprep #freehelpgroup #freehelp

.-
𝟏𝟔𝟎𝐤𝐠 𝐟𝐥𝐚𝐭 𝐩𝐫𝐞𝐬𝐬 𝟓 𝐫𝐞𝐩𝐬.-
.
Working hard to build strength …
.
Slowly getting there .-
.-
➖➖➖➖➖➖➖➖.-
For more free help with motivation, training and nutrition join my free help group .-
.

https://www.facebook.com/groups/690540827803658/.-
.
➖➖➖➖➖➖➖➖.-
For more info online coaching , Personal training, personalised training and nutrition plans email me at info@costiganfitness.co.uk-.
➖➖➖➖➖➖➖➖.-
I get my meals prepped by @mrprep, saves me the time that I can now spend with family instead. Use code: MPMATHEW for 10% discount.-
➖➖➖➖➖➖➖➖.-
#personaltraining #personaltrainer #costiganfitness #merthyr #wales #southwales #uk #unitedkingdom
#fitfam #bodybuilding #onlinecoaching #nutritionplans #Dietplans #trainingprogrammes #instafit #getstrong #strengthtraining #gym #movenourishbelieve #physiquefreak #trainhard #motivation #costiganpt #merthyrtydfil #wales #onlinecoach #weeklygoals #mrprep #freehelpgroup #freehelp

.-
𝟐𝟎𝟎𝐤𝐠 𝐬𝐭𝐢𝐟𝐟 𝐝𝐞𝐚𝐝𝐬👊🏼.-
.
Managed 4 today …
.-
Last week was 190kg for 3.-
.
Week before was 180kg for 2.-
.
Lets keep pushing!.-
.-
➖➖➖➖➖➖➖➖.-
For more free help with motivation, training and nutrition join my free help group .-
.

https://www.facebook.com/groups/690540827803658/.-
.
➖➖➖➖➖➖➖➖.-
For more info online coaching , Personal training, personalised training and nutrition plans email me at info@costiganfitness.co.uk-.
➖➖➖➖➖➖➖➖.-
I get my meals prepped by @mrprep, saves me the time that I can now spend with family instead. Use code: MPMATHEW for 10% discount.-
➖➖➖➖➖➖➖➖.-
#personaltraining #personaltrainer #costiganfitness #merthyr #wales #southwales #uk #unitedkingdom
#fitfam #bodybuilding #onlinecoaching #nutritionplans #Dietplans #trainingprogrammes #instafit #getstrong #strengthtraining #gym #movenourishbelieve #physiquefreak #trainhard #motivation #costiganpt #merthyrtydfil #wales #onlinecoach #weeklygoals #mrprep #freehelpgroup #freehelp

.- 𝐅𝐚𝐭 𝐥𝐨𝐬𝐬 𝐡𝐚𝐛𝐢

.-

𝐅𝐚𝐭 𝐥𝐨𝐬𝐬 𝐡𝐚𝐛𝐢𝐭𝐬 🤔
.
If you‘re trying to lose fat and keep it off, you MUST change your habits... -
.
The best habits to get are.-
.
1. Establish a moderate caloric deficit.-
.
This will allow your body to tap into its fat reserves and compensate for the deficit of energy..-
.
The recommended caloric deficit is about 500-1000 calories per day.-
.
2. Eat plenty of protein.-
.
This will allow you to optimize recovery, maintain lean body mass and feel full after every meal.-
.
The recommended daily protein intake forms at ~1g-2g per lb. of body weight.-
.
3. Include plenty of vegetables.-
.
This will allow you to feel fuller, due to the fact that veggies have plenty of fiber.-
.-
4. Include plenty of physical activity.-
.
This will allow you to burn more energy daily and stimulate your biological processes, leading to better mood and health.-
.
Your body was made to be active.-
.-
➖➖➖➖➖➖➖➖.-
For more free help with motivation, training and nutrition join my free help group .-
.

https://www.facebook.com/groups/690540827803658/.-
.
➖➖➖➖➖➖➖➖.-
For more info online coaching , Personal training, personalised training and nutrition plans email me at info@costiganfitness.co.uk-.
➖➖➖➖➖➖➖➖.-
I get my meals prepped by @mrprep, saves me the time that I can now spend with family instead. Use code: MPMATHEW for 10% discount.-
➖➖➖➖➖➖➖➖.-
#personaltraining #personaltrainer #costiganfitness #merthyr #wales #southwales #uk #unitedkingdom
#fitfam #bodybuilding #onlinecoaching #nutritionplans #Dietplans #trainingprogrammes #instafit #getstrong #strengthtraining #gym #movenourishbelieve #physiquefreak #trainhard #motivation #costiganpt #merthyrtydfil #wales #onlinecoach #weeklygoals #mrprep #freehelpgroup #freehelp

.-
𝐁𝐢𝐧𝐠𝐞 𝐞𝐚𝐭𝐢𝐧𝐠 😲.-
.
Ever started eating and become unable to stop until you feel sick?.-
.
I have.-
.
I have many times during my journey.-
.
But I’ve accepted it happens.-
.
And I’ve learned every time why and how its happened.-
.
Its not about beating yourself up.-
.
Its about understanding why its happened and how to prevent it next time.-
.
Learning how it makes us feel, usually guilty and like crap 👎🏻.-
.
Or at least learning make the foods a better choice next time.-
.
Your human, you do things you wish you didn’t, you do things you sometimes feel like you cant control.-
.
And thats okay, thats how we learn and become stronger.-
.
Don’t give up.-
.
Its all part of the process to change.-
.-
➖➖➖➖➖➖➖➖.-
For more free help with motivation, training and nutrition join my free help group .-
.

https://www.facebook.com/groups/690540827803658/.-
.
➖➖➖➖➖➖➖➖.-
For more info online coaching , Personal training, personalised training and nutrition plans email me at info@costiganfitness.co.uk-.
➖➖➖➖➖➖➖➖.-
I get my meals prepped by @mrprep, saves me the time that I can now spend with family instead. Use code: MPMATHEW for 10% discount.-
➖➖➖➖➖➖➖➖.-
#personaltraining #personaltrainer #costiganfitness #merthyr #wales #southwales #uk #unitedkingdom
#fitfam #bodybuilding #onlinecoaching #nutritionplans #Dietplans #trainingprogrammes #instafit #getstrong #strengthtraining #gym #movenourishbelieve #physiquefreak #trainhard #motivation #costiganpt #merthyrtydfil #wales #onlinecoach #weeklygoals #mrprep #freehelpgroup #freehelp

𝐂𝐨𝐧𝐬𝐢𝐬𝐭𝐞𝐧𝐭𝐥𝐲 𝐍𝐎𝐓 𝐨𝐜𝐜𝐚𝐬𝐢𝐨𝐧𝐚𝐥𝐥𝐲 👊🏼.-
.
Success in anything is not something that requires one single action.-
.
This is rather something that comes in time, with the things that you focus on consistently.-
.
The same thing however is valid for failures...-
.
If you do the wrong things consistently but occasionally do the right thing you’ll still get the wrong results.-
.
It's all in your mind with the choices you make every day.-
.
Your in control and you are responsible.-
.
➖➖➖➖➖➖➖➖.-
For more free help with motivation, training and nutrition join my free help group .-
.

https://www.facebook.com/groups/690540827803658/.-
.
➖➖➖➖➖➖➖➖.-
For more info online coaching , Personal training, personalised training and nutrition plans email me at info@costiganfitness.co.uk-.
➖➖➖➖➖➖➖➖.-
I get my meals prepped by @mrprep, saves me the time that I can now spend with family instead. Use code: MPMATHEW for 10% discount.-
➖➖➖➖➖➖➖➖.-
#personaltraining #personaltrainer #costiganfitness #merthyr #wales #southwales #uk #unitedkingdom
#fitfam #bodybuilding #onlinecoaching #nutritionplans #Dietplans #trainingprogrammes #instafit #getstrong #strengthtraining #gym #movenourishbelieve #physiquefreak #trainhard #motivation #costiganpt #merthyrtydfil #wales #onlinecoach #weeklygoals #mrprep #freehelpgroup #freehelp

.-
𝐓𝐡𝐨𝐮𝐠𝐡𝐭𝐬 𝐛𝐞𝐜𝐨𝐦𝐞 𝐭𝐡𝐢𝐧𝐠𝐬 🤔
.
The body is the slave of the mind and it is nothing more than the result of your THOUGHTS.-
.
Thoughts become things.-
.
Change your thoughts and you'll change your actions and habits.-
.
Change your actions and habits and you will change the body.-
.
The change seen then in the body promoted further change in the mind .-
.
Its a circle of change.-
.
It really is as simple as that - You just have to PROGRAM your body in a way that will allow you to reach your goals.-
.-
You condition yourself.-
.
No one can do that for you.-
.

.-
➖➖➖➖➖➖➖➖.-
For more free help with motivation, training and nutrition join my free help group .-
.

https://www.facebook.com/groups/690540827803658/.-
.
➖➖➖➖➖➖➖➖.-
For more info online coaching , Personal training, personalised training and nutrition plans email me at info@costiganfitness.co.uk-.
➖➖➖➖➖➖➖➖.-
I get my meals prepped by @mrprep, saves me the time that I can now spend with family instead. Use code: MPMATHEW for 10% discount.-
➖➖➖➖➖➖➖➖.-
#personaltraining #personaltrainer #costiganfitness #merthyr #wales #southwales #uk #unitedkingdom
#fitfam #bodybuilding #onlinecoaching #nutritionplans #Dietplans #trainingprogrammes #instafit #getstrong #strengthtraining #gym #movenourishbelieve #physiquefreak #trainhard #motivation #costiganpt #merthyrtydfil #wales #onlinecoach #weeklygoals #mrprep #freehelpgroup #freehelp

.- 𝐖𝐡𝐚𝐭 𝐲𝐨𝐮 𝐝𝐨 𝐞𝐯

.-
𝐖𝐡𝐚𝐭 𝐲𝐨𝐮 𝐝𝐨 𝐞𝐯𝐞𝐫𝐲𝐝𝐚𝐲 𝐢𝐬 𝐞𝐱𝐚𝐜𝐭𝐥𝐲 𝐡𝐨𝐰 𝐲𝐨𝐮 𝐰𝐢𝐥𝐥 𝐥𝐨𝐨𝐤 👀….
.
Your current physical shape and level of performance is nothing more than a reflection of your habits..-
.
Eating, moving, sleeping and even relaxing - All of these affect how you look and feel.-
.
Change your habits and you will change the way the body looks and performs , its that simple.-
.-
➖➖➖➖➖➖➖➖.-
For more free help with motivation, training and nutrition join my free help group .-
.

https://www.facebook.com/groups/690540827803658/.-
.
➖➖➖➖➖➖➖➖.-
For more info online coaching , Personal training, personalised training and nutrition plans email me at info@costiganfitness.co.uk-.
➖➖➖➖➖➖➖➖.-
I get my meals prepped by @mrprep, saves me the time that I can now spend with family instead. Use code: MPMATHEW for 10% discount.-
➖➖➖➖➖➖➖➖.-
#personaltraining #personaltrainer #costiganfitness #merthyr #wales #southwales #uk #unitedkingdom
#fitfam #bodybuilding #onlinecoaching #nutritionplans #Dietplans #trainingprogrammes #instafit #getstrong #strengthtraining #gym #movenourishbelieve #physiquefreak #trainhard #motivation #costiganpt #merthyrtydfil #wales #onlinecoach #weeklygoals #mrprep #freehelpgroup #freehelpers

.- 𝐀 𝐩𝐞𝐫𝐬𝐨𝐧 𝐰𝐢𝐭𝐡

.-
𝐀 𝐩𝐞𝐫𝐬𝐨𝐧 𝐰𝐢𝐭𝐡 𝐚 𝐩𝐥𝐚𝐧 👀👊🏼.-
.
A plan is a powerful tool when it comes to all sorts of success..-
.
You get to understand the obstacles you might come across and you get to come up with the necessary measures to counter them.-
.
An average mind with a plan, the effort it takes to craft a strategy opens up to opportunities and more ideas thus heightening the chances of success.-
.
Think of when your training or dieting, if you have a plan you can say NO to everything else expect that plan.-
.
If you don’t have a plan you lose the reasons to say NO and end up saying yes.-
.
Failure to plan is preparing to fail.-
.-
➖➖➖➖➖➖➖➖.-
For more free help with motivation, training and nutrition join my free help group .-
.

https://www.facebook.com/groups/690540827803658/.-
.
➖➖➖➖➖➖➖➖.-
For more info online coaching , Personal training, personalised training and nutrition plans email me at info@costiganfitness.co.uk-.
➖➖➖➖➖➖➖➖.-
I get my meals prepped by @mrprep, saves me the time that I can now spend with family instead. Use code: MPMATHEW for 10% discount.-
➖➖➖➖➖➖➖➖.-
#personaltraining #personaltrainer #costiganfitness #merthyr #wales #southwales #uk #unitedkingdom
#fitfam #bodybuilding #onlinecoaching #nutritionplans #Dietplans #trainingprogrammes #instafit #getstrong #strengthtraining #gym #movenourishbelieve #physiquefreak #trainhard #motivation #costiganpt #merthyrtydfil #wales #onlinecoach #weeklygoals #mrprep #freehelpgroup #freehelp

.-
𝟏𝟖𝟎𝐤𝐠 𝐬𝐭𝐢𝐟𝐟 𝐥𝐞𝐠 𝐝𝐞𝐚𝐝𝐥𝐢𝐟𝐭 👊🏼.-
.
Never deadlifted much before as i have an L4/L5 disc that slipped a few years ago.-
.
However over the lockdowns ive been slowly building up the weight.-
.
The reason ive made sure to do these is to.-
.
1. Strengthen my back which will help the injury.-
.
2. My hamstrings are a weak area (probably do to a lack of these over the years).
.
More in the tank but grip let me down so will be trying new straps soon… -
.

.-
➖➖➖➖➖➖➖➖.-
For more free help with motivation, training and nutrition join my free help group .-
.

https://www.facebook.com/groups/690540827803658/.-
.
➖➖➖➖➖➖➖➖.-
For more info online coaching , Personal training, personalised training and nutrition plans email me at info@costiganfitness.co.uk-.
➖➖➖➖➖➖➖➖.-
I get my meals prepped by @mrprep, saves me the time that I can now spend with family instead. Use code: MPMATHEW for 10% discount.-
➖➖➖➖➖➖➖➖.-
#personaltraining #personaltrainer #costiganfitness #merthyr #wales #southwales #uk #unitedkingdom
#fitfam #bodybuilding #onlinecoaching #nutritionplans #Dietplans #trainingprogrammes #instafit #getstrong #strengthtraining #gym #movenourishbelieve #physiquefreak #trainhard #motivation #costiganpt #merthyrtydfil #wales #onlinecoach #weeklygoals #mrprep #freehelpgroup #freehelp

𝐀𝐫𝐞 𝐲𝐨𝐮 𝐛𝐚𝐧𝐚𝐧𝐚

𝐀𝐫𝐞 𝐲𝐨𝐮 𝐛𝐚𝐧𝐚𝐧𝐚𝐬🍌 ?.-
.
Ripened bananas taste better and are better for you.-
.
Okay the colour of the banana can turn you off it if its all black.-
.
But a banana that has black on it is more ripened and ready to eat than the banana that has green on it.-
.-
➖➖➖➖➖➖➖➖.-
For more free help with motivation, training and nutrition join my free help group .-
.

https://www.facebook.com/groups/690540827803658/.-
.
➖➖➖➖➖➖➖➖.-
For more info online coaching , Personal training, personalised training and nutrition plans email me at info@costiganfitness.co.uk-.
➖➖➖➖➖➖➖➖.-
I get my meals prepped by @mrprep, saves me the time that I can now spend with family instead. Use code: MPMATHEW for 10% discount.-
➖➖➖➖➖➖➖➖.-
#personaltraining #personaltrainer #costiganfitness #merthyr #wales #southwales #uk #unitedkingdom
#fitfam #bodybuilding #onlinecoaching #nutritionplans #Dietplans #trainingprogrammes #instafit #getstrong #strengthtraining #gym #movenourishbelieve #physiquefreak #trainhard #motivation #costiganpt #merthyrtydfil #wales #onlinecoach #weeklygoals #mrprep #freehelpgroup #freehelp

.-
𝐓𝐫𝐞𝐚𝐭 𝐟𝐨𝐨𝐝𝐬 𝐨𝐧 𝐚 𝐝𝐢𝐞𝐭 ? 😍
.
Most people think they need to give up their favorite foods during a weight loss diet...-
.
The truth however is that it‘s not the type of food that makes you gain weight, but the AMOUNT of food and the calories consumed.-
.
You can eat your "treat foods" regularly but you have to make sure that the balance is in favor of nutrient-dense, whole foods and all of your calories / macros add up.-
.
Such products will help you actually feel full after eating and thus, make the weight loss process bearable when used as rewards for good progress.-
.
When i write a diet i try to let the clients choose what food they want in their plan.-
.
If we can make it work with the foods they like then perfect !.-
.
Please note however this is very results dependant and individual to each person, some can have more treat food some cant.-
.

.-
➖➖➖➖➖➖➖➖.-
For more free help with motivation, training and nutrition join my free help group .-
.

https://www.facebook.com/groups/690540827803658/.-
.
➖➖➖➖➖➖➖➖.-
For more info online coaching , Personal training, personalised training and nutrition plans email me at info@costiganfitness.co.uk-.
➖➖➖➖➖➖➖➖.-
I get my meals prepped by @mrprep, saves me the time that I can now spend with family instead. Use code: MPMATHEW for 10% discount.-
➖➖➖➖➖➖➖➖.-
#personaltraining #personaltrainer #costiganfitness #merthyr #wales #southwales #uk #unitedkingdom
#fitfam #bodybuilding #onlinecoaching #nutritionplans #Dietplans #trainingprogrammes #instafit #getstrong #strengthtraining #gym #movenourishbelieve #physiquefreak #trainhard #motivation #costiganpt #merthyrtydfil #wales #onlinecoach #weeklygoals #mrprep #freehelpgroup #freehelp

.-
𝐀𝐜𝐡𝐢𝐞𝐯𝐢𝐧𝐠 𝐫𝐞𝐬𝐮𝐥𝐭𝐬 🥳.-
.
Here are the 3 things you need to create lasting results.-
.
1. Adaptability.-
.
Ok, you may have a concrete plan of action, but is that plan able to change if you have a bad day? .-
.
Are you able to change the plan and still get the results you want?
.
Improvise, adapt, overcome.-
.
2. Durability.-
.
Do failures and bad vibes tend to bring you and your motivation down?.-
.
Do you give up and give in at the first struggle just because you can ‘start’ tomorrow or next week instead? .-
.
If the answer is yes, you need to be stronger.-
.
You need to become more durable and go through the day and still getting results no matter the motivation levels.-
.
3. Accountability.-
.
You may be taking the steps towards your success but are you really monitoring and adjusting everything as needed?.-
.
Get someone to hold you accountable.-
.
Otherwise you wont stick to anything planned.-
.

➖➖➖➖➖➖➖➖.-
For more free help with motivation, training and nutrition join my free help group .-
.

https://www.facebook.com/groups/690540827803658/.-
.
➖➖➖➖➖➖➖➖.-
For more info online coaching , Personal training, personalised training and nutrition plans email me at info@costiganfitness.co.uk-.
➖➖➖➖➖➖➖➖.-
I get my meals prepped by @mrprep, saves me the time that I can now spend with family instead. Use code: MPMATHEW for 10% discount.-
➖➖➖➖➖➖➖➖.-
#personaltraining #personaltrainer #costiganfitness #merthyr #wales #southwales #uk #unitedkingdom
#fitfam #bodybuilding #onlinecoaching #nutritionplans #Dietplans #trainingprogrammes #instafit #getstrong #strengthtraining #gym #movenourishbelieve #physiquefreak #trainhard #motivation #costiganpt #merthyrtydfil #wales #onlinecoach #weeklygoals #mrprep #freehelpgroup #freehelp

.-
𝐇𝐞𝐥𝐩𝐢𝐧𝐠 𝐩𝐞𝐨𝐩𝐥𝐞 𝐨𝐯𝐞𝐫 𝐜𝐨𝐦𝐞 𝐭𝐡𝐞𝐢𝐫 𝐛𝐚𝐫𝐫𝐢𝐞𝐫𝐬 🙌🏼.-
.
I love it when people come to me and say im stuck.-
.
Ive tried to do everything.-
.
Ive lost X amount of weight on my own and now i cant lose anymore.-
.
Then we work togther to find the safest yet fastest way forward that is sustainable.-
.
This is what happens 👏🏻👏🏻.-
.

.-
➖➖➖➖➖➖➖➖.-
For more free help with motivation, training and nutrition join my free help group .-
.

https://www.facebook.com/groups/690540827803658/.-
.
➖➖➖➖➖➖➖➖.-
For more info online coaching , Personal training, personalised training and nutrition plans email me at info@costiganfitness.co.uk-.
➖➖➖➖➖➖➖➖.-
I get my meals prepped by @mrprep, saves me the time that I can now spend with family instead. Use code: MPMATHEW for 10% discount.-
➖➖➖➖➖➖➖➖.-
#personaltraining #personaltrainer #costiganfitness #merthyr #wales #southwales #uk #unitedkingdom
#fitfam #bodybuilding #onlinecoaching #nutritionplans #Dietplans #trainingprogrammes #instafit #getstrong #strengthtraining #gym #movenourishbelieve #physiquefreak #trainhard #motivation #costiganpt #merthyrtydfil #wales #onlinecoach #weeklygoals #mrprep #freehelpgroup #freehelp

.- 𝐖𝐞 𝐥𝐞𝐚𝐫𝐧 𝐦𝐨𝐫𝐞

.-
𝐖𝐞 𝐥𝐞𝐚𝐫𝐧 𝐦𝐨𝐫𝐞 𝐟𝐫𝐨𝐦 𝐟𝐚𝐢𝐥𝐢𝐧𝐠🥳.-
.
Reading success stories will be a great source of inspiration.-
.
Nonetheless, getting to understand the failure behind the success will not only reassure you but also offer you a chance to get real-time solutions to real-life problems.-
.
Reading failure stories helps us understand that obstacles are a part of success too. So don’t be afraid to fail, and don’t be afraid to keep trying.-
.
So remember that every day is a new day stay positive.-
.
Its important to fail.-
.
Its important to learn from the failure.-
.
Its also important to get back up and try again.-
.-
➖➖➖➖➖➖➖➖.-
For more free help with motivation, training and nutrition join my free help group .-
.

https://www.facebook.com/groups/690540827803658/.-
.
➖➖➖➖➖➖➖➖.-
For more info online coaching , Personal training, personalised training and nutrition plans email me at info@costiganfitness.co.uk-.
➖➖➖➖➖➖➖➖.-
I get my meals prepped by @mrprep, saves me the time that I can now spend with family instead. Use code: MPMATHEW for 10% discount.-
➖➖➖➖➖➖➖➖.-
#personaltraining #personaltrainer #costiganfitness #merthyr #wales #southwales #uk #unitedkingdom
#fitfam #bodybuilding #onlinecoaching #nutritionplans #Dietplans #trainingprogrammes #instafit #getstrong #strengthtraining #gym #movenourishbelieve #physiquefreak #trainhard #motivation #costiganpt #merthyrtydfil #wales #onlinecoach #weeklygoals #mrprep #freehelpgroup #freehelp

.-
𝐍𝐨𝐭 𝐥𝐨𝐬𝐢𝐧𝐠 𝐰𝐞𝐢𝐠𝐡𝐭? 😞😭.-
.
Ill keep repeating the same points.-
.
Until you listen.-
.
Because they are facts.-
.
So.-
.
You are having a tough time losing that excess weight?.-
.
Well, there are a couple of reasons why this could be happening.-
.
1. You are not in a caloric deficit.-
.
Eating less energy (food) than the body requires to maintain its weight, is the first step to successful fat loss.-
.
This allows the body to tap into its fat reserves..-
.
2. You're not eating satiating foods.-
.
If you don't eat foods that make you feel satiated, odds are you'll overeat and thus, not be in a caloric deficit.-
.
Focus on protein and fat-rich foods, as those will make you feel fuller, for longer!.-
.
3. You're not moving enough.-
.
The more you move, the more energy you burn and the faster fat loss will occur.-
.
By moving more, you will make it easier to create a caloric deficit and optimize your health, performance, and mood.-
.
Ultimately, by focusing on a caloric deficit, sufficient protein, fats, and carbs, and regular exercising, you will be able to lose fat and keep it off.-
.
Remember though, this implies a change in lifestyle and it is not something with a start and end date.-
.
And one last point.-
.
This is every day, 7 days a week.-
.
This includes evenings.-
.
This includes weekends.-
.
There are 7 days in a week not 5.-
.
Stay dedicated.-

.-
➖➖➖➖➖➖➖➖.-
For more free help with motivation, training and nutrition join my free help group .-
.

https://www.facebook.com/groups/690540827803658/.-
.
➖➖➖➖➖➖➖➖.-
For more info online coaching , Personal training, personalised training and nutrition plans email me at info@costiganfitness.co.uk-.
➖➖➖➖➖➖➖➖.-
#personaltraining #personaltrainer #costiganfitness #merthyr #wales #southwales #uk #unitedkingdom
#fitfam #bodybuilding #onlinecoaching #nutritionplans #Dietplans #trainingprogrammes #instafit #getstrong #strengthtraining #gym #movenourishbelieve #physiquefreak #trainhard #motivation #costiganpt #merthyrtydfil #wales #onlinecoach #weeklygoals #mrprep #freehelpgroup #freehelp

𝐄𝐯𝐞𝐫𝐲𝐭𝐡𝐢𝐧𝐠 𝐚𝐥𝐰𝐚𝐲𝐬 𝐜𝐨𝐮𝐧𝐭𝐬 🍔🏋🏽‍♂️.-
.
It dont matter , yes it does.-
.
It will be fine if i miss this one, no it wont.-
.
Just one never hurt, yes it did.-
.
Every decision, every day makes a difference .-
.
May sure you make the right choices more times than not .-
.
And accept that when you don’t make the right choice you will have to deal with the consequences.-
.
So even if you don't feel like getting yourself up and doing something … tough, or You’ll have to deal the consequences.-
.-
➖➖➖➖➖➖➖➖.-
For more free help with motivation, training and nutrition join my free help group .-
.

https://www.facebook.com/groups/690540827803658/.-
.
➖➖➖➖➖➖➖➖.-
For more info online coaching , Personal training, personalised training and nutrition plans email me at info@costiganfitness.co.uk-.
➖➖➖➖➖➖➖➖.-
I get my meals prepped by @mrprep, saves me the time that I can now spend with family instead. Use code: MPMATHEW for 10% discount.-
➖➖➖➖➖➖➖➖.-
#personaltraining #personaltrainer #costiganfitness #merthyr #wales #southwales #uk #unitedkingdom
#fitfam #bodybuilding #onlinecoaching #nutritionplans #Dietplans #trainingprogrammes #instafit #getstrong #strengthtraining #gym #movenourishbelieve #physiquefreak #trainhard #motivation #costiganpt #merthyrtydfil #wales #onlinecoach #weeklygoals #mrprep #freehelpgroup #freehelp

𝐑𝐞𝐥𝐚𝐭𝐢𝐨𝐧𝐬𝐡𝐢𝐩𝐬 𝐰𝐢𝐭𝐡 𝐞𝐦𝐨𝐭𝐢𝐨𝐧𝐬.-
.
🏋🏽‍♂️ 🍫 🍰 🍔 🍕 🥃 🍹 🍻.-
.
Habits are the subtle elements that define the outcome of our lives.-
.
They are the processes we repeat to overcome certain obstacles.-
.
Positive habits lead to a happy and a fulfilled life.-
.
Negative habits lead to pain, unnecessary suffering, and unfulfilled life.-
.
Everyone is different and so every habit will have slightly different effects on different people.-
.
But in order to figure out you have a negative habit you have to see that it is derailing you from achieving the things you want in life.-
.
But, how do you substitute it with a positive one?.-
.
That’s where the habit loop comes to play.-
.
It fundamentally comprises of three basics; namely the cue, which is the trigger for the bad habit, the routine, which is the indulgence of the bad habit, then the reward, which is the incentive you gain from the bad habit.-.
.
In most cases, it could be an instant gratification such as eating a sugary snack to improve a low mood or watching a video on social media when your incomplete assignment is due in a few hours.-
.
To change the bad habit, you need to starve its cue and feed it with a new strong cue that will trigger the new, healthy habit you wish to have.-
.
Understand the problem - i cant eat sweets every time i feel low cause being over weight makes me feel low. -
.
Find the fix - i feel better when i have more confidence about myself and how my body looks so going to the gym and eating nutritious food will reduce my low moods.-
.
Slowly start to change the response to the low mood, dont pick up the sweets, go to the gym. -
.
Step by step the habit will change and you will feel better for the longer term.-
.-
➖➖➖➖➖➖➖➖.-
For more free help with motivation, training and nutrition join my free help group .-
.

https://www.facebook.com/groups/690540827803658/.-
.
➖➖➖➖➖➖➖➖.-
For more info online coaching , Personal training, personalised training and nutrition plans email me at info@costiganfitness.co.uk-.
➖➖➖➖➖➖➖➖.-
I get my meals prepped by @mrprep, saves me the time that I can now spend with family instead. Use code: MPMATHEW for 10% discount.-
➖➖➖➖➖➖➖➖

.-
𝐏𝐫𝐚𝐜𝐭𝐢𝐜𝐞 𝐰𝐡𝐚𝐭 𝐲𝐨𝐮 𝐩𝐫𝐞𝐚𝐜𝐡 🥬🏋🏽‍♂️
.
Don’t be noisy to other people with your opinions and remarks… to many people have a voice who don’t have the knowledge.-
.
Be a leader and show them the way, attract people to listen to you by actualising, becoming the case study and proving you know what your talking about.-
.
Practice what you preach.-
.
By working hard, being yourself and practicing what you’re preaching you will be able to change the world around you by helping others.-
.
This way, you attract what you expect and get to respect the person you see in the mirror too.-
.-
➖➖➖➖➖➖➖➖.-
For more free help with motivation, training and nutrition join my free help group .-
.

https://www.facebook.com/groups/690540827803658/.-
.
➖➖➖➖➖➖➖➖.-
For more info online coaching , Personal training, personalised training and nutrition plans email me at info@costiganfitness.co.uk-.
➖➖➖➖➖➖➖➖.-
I get my meals prepped by @mrprep, saves me the time that I can now spend with family instead. Use code: MPMATHEW for 10% discount.-
➖➖➖➖➖➖➖➖.-
#personaltraining #personaltrainer #costiganfitness #merthyr #wales #southwales #uk #unitedkingdom
#fitfam #bodybuilding #onlinecoaching #nutritionplans #Dietplans #trainingprogrammes #instafit #getstrong #strengthtraining #gym #movenourishbelieve #physiquefreak #trainhard #motivation #costiganpt #merthyrtydfil #wales #onlinecoach #weeklygoals #mrprep #freehelpgroup #freehelp

.- 𝐖𝐚𝐭𝐞𝐫, 𝐰𝐚𝐭𝐞𝐫 𝐞

.-
𝐖𝐚𝐭𝐞𝐫, 𝐰𝐚𝐭𝐞𝐫 𝐞𝐯𝐞𝐫𝐲𝐰𝐡𝐞𝐫𝐞 …💦.-
.
Besides the importance of essential nutrients from food, you have to consider the impact of water consumption.-
.
Oftentimes, dehydration is the cause of perceived exhaustion, fatigue, brain fog, and headaches, without you even realizing it.-
.
If you consume optimal amounts of water each and every day, you will be able to:-
.
1. Prevent headaches.-
.
2. Nurture bodily processes.-
.
3. Improve skin health.-
.
4. Optimize athletic performance.-
.
5. Help your joints lubricate better.-
.
Optimal water consumption depends on many individual factors, as well as the environment you‘re in (i.e if it‘s hotter, you‘ll need more water).-
.
A general rule of thumb is around 1 litre per 50lbs of bodyweight and to never reach excessive thirst.-
.
Carry a bottle around and develop the habit of having a couple of sips every now and then.-
.
The best way to know if you‘re well-hydrated is to monitor the color of your urine - If it‘s light and almost transparent, you‘re good to go. If it‘s yellow, it is likely that you are dehydrated.-
.
Consider it a bonus that quality water is easily accessible and use that as a tool to give the body what it needs!.-
.
Get drinking !.”-
.
➖➖➖➖➖➖➖➖.-
For more free help with motivation, training and nutrition join my free help group .-
.

https://www.facebook.com/groups/690540827803658/.-
.
➖➖➖➖➖➖➖➖.-
For more info online coaching , Personal training, personalised training and nutrition plans email me at info@costiganfitness.co.uk-.
➖➖➖➖➖➖➖➖.-
I get my meals prepped by @mrprep, saves me the time that I can now spend with family instead. Use code: MPMATHEW for 10% discount.-
➖➖➖➖➖➖➖➖.-
#personaltraining #personaltrainer #costiganfitness #merthyr #wales #southwales #uk #unitedkingdom
#fitfam #bodybuilding #onlinecoaching #nutritionplans #Dietplans #trainingprogrammes #instafit #getstrong #strengthtraining #gym #movenourishbelieve #physiquefreak #trainhard #motivation #costiganpt #merthyrtydfil #wales #onlinecoach #weeklygoals #mrprep #freehelpgroup #freehelp

.-
𝐅𝐚𝐭 𝐥𝐨𝐬𝐬 𝐢𝐬 𝐚 𝐬𝐢𝐦𝐩𝐥𝐞 𝐩𝐫𝐨𝐜𝐞𝐬𝐬 𝐝𝐨𝐧𝐭 𝐨𝐯𝐞𝐫 𝐜𝐨𝐦𝐩𝐥𝐢𝐜𝐚𝐭𝐞 𝐢𝐭 🥬.-
.
Things to do if you want to lose fat.-
.
The best way to lose fat is to first establish a moderate caloric deficit of 400-500 calories.-
.
This can be created through a mix of calorie intake restrictions from eating and extra calorie output from activity such as cardio.-
.
This will allow the body to burn more energy than you consume, that will then tap into the fat reserves.-
.
Secondly, you have to consume plenty of protein daily (1g per lb of body weight).-
.
This will let you recover well and retain lean body mass, but also, feel fuller after eating.-
.
Last but not least, it is recommended that you do strength training, as that will improve lean body mass retention.-
.
This will make you feel better and look better overall.-
.
Combine those 3 aspects and you are on your way to the best shape of your life.-
.
➖➖➖➖➖➖➖➖.-
For more free help with motivation, training and nutrition join my free help group .-
.

https://www.facebook.com/groups/690540827803658/.-
.
➖➖➖➖➖➖➖➖.-
For more info online coaching , Personal training, personalised training and nutrition plans email me at info@costiganfitness.co.uk-.
➖➖➖➖➖➖➖➖.-
I get my meals prepped by @mrprep, saves me the time that I can now spend with family instead. Use code: MPMATHEW for 10% discount.-
➖➖➖➖➖➖➖➖.-
#personaltraining #personaltrainer #costiganfitness #merthyr #wales #southwales #uk #unitedkingdom
#fitfam #bodybuilding #onlinecoaching #nutritionplans #Dietplans #trainingprogrammes #instafit #getstrong #strengthtraining #gym #movenourishbelieve #physiquefreak #trainhard #motivation #costiganpt #merthyrtydfil #wales #onlinecoach #weeklygoals #mrprep #freehelpgroup #freehelp

.- 𝐂𝐨𝐦𝐞 𝐭𝐨 𝐦𝐲 𝐜𝐥𝐚

.-
𝐂𝐨𝐦𝐞 𝐭𝐨 𝐦𝐲 𝐜𝐥𝐚𝐬𝐬𝐞𝐬, 𝐆𝐞𝐭 𝐢𝐧𝐯𝐨𝐥𝐯𝐞𝐝 & 𝐆𝐞𝐭 𝐢𝐧 𝐬𝐡𝐚𝐩𝐞! 🔥.-
.
Great class this morning for below the belt (Mondays 9:15am).-
.
Everyone here works hard and gets results 👏🏻👏🏻.-
.
Look out for HUDDLE (5pm Mondays).-
.
Look out for DEFINE (5pm Wednesdays).-
.
Have fun while getting in shape !.-
.
Book on and bring a friend.-
.
Were in this together.-
.-
➖➖➖➖➖➖➖➖.-
For more free help with motivation, training and nutrition join my free help group .-
.

https://www.facebook.com/groups/690540827803658/.-
.
➖➖➖➖➖➖➖➖.-
For more info online coaching , Personal training, personalised training and nutrition plans email me at info@costiganfitness.co.uk-.
➖➖➖➖➖➖➖➖.-
I get my meals prepped by @mrprep, saves me the time that I can now spend with family instead. Use code: MPMATHEW for 10% discount.-
➖➖➖➖➖➖➖➖.-
#personaltraining #personaltrainer #costiganfitness #merthyr #wales #southwales #uk #unitedkingdom
#fitfam #bodybuilding #onlinecoaching #nutritionplans #Dietplans #trainingprogrammes #instafit #getstrong #strengthtraining #gym #movenourishbelieve #physiquefreak #trainhard #motivation #costiganpt #merthyrtydfil #wales #onlinecoach #weeklygoals #mrprep #freehelpgroup #freehelp

.-
𝐍𝐨 𝐩𝐚𝐢𝐧, 𝐍𝐨 𝐠𝐚𝐢𝐧 🩸.-
.
You've heard it.-
.
No pain no gain!.-
.
This famous quote means you have to sacrifice today to have a better tomorrow.-
.
It simply means that you need to be doing your best, at everything today following the plans for your future.-
.
This means when exercising you need to be working harder than last time.-
.
This means when following a nutritional programme you need to follow it better today than you did yesterday.-
.
Remember, the pain of today is the victory of tomorrow.-
.
If you dont follow this then the regrets of today will be the pain of tomorrow 👎🏻.-

.-
➖➖➖➖➖➖➖➖.-
For more free help with motivation, training and nutrition join my free help group .-
.

https://www.facebook.com/groups/690540827803658/.-
.
➖➖➖➖➖➖➖➖.-
For more info online coaching , Personal training, personalised training and nutrition plans email me at info@costiganfitness.co.uk-.
➖➖➖➖➖➖➖➖.-
I get my meals prepped by @mrprep, saves me the time that I can now spend with family instead. Use code: MPMATHEW for 10% discount.-
➖➖➖➖➖➖➖➖.-
#personaltraining #personaltrainer #costiganfitness #merthyr #wales #southwales #uk #unitedkingdom
#fitfam #bodybuilding #onlinecoaching #nutritionplans #Dietplans #trainingprogrammes #instafit #getstrong #strengthtraining #gym #movenourishbelieve #physiquefreak #trainhard #motivation #costiganpt #merthyrtydfil #wales #onlinecoach #weeklygoals #mrprep #freehelpgroup #freehelp

Follow on Instagram

This error message is only visible to WordPress admins

There has been a problem with your Instagram Feed.