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Email: info@costiganfitness.co.uk

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.-
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

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

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