The Fit Crowd

Today’s World AIDS Day. It’s still vital that we don’t lose focus on HIV/AIDS prevention and treatment. This years theme is “communities make a difference” and the fact that HIV doesn’t discriminate and has a profound effect on all communities is so important to remember! Living with HIV has certainly become “easier” but we can’t lose sight on educating about HIV transmission. Getting regular testing is really the most important step in tackling HIV as if you know your status you can prevent spreading HIV to others, whether you are negative or knowing your positive and getting on successful ART treatment which is proven to stop the spread of HIV. If you are on successful treatment your chances of passing on the virus are ZERO! That’s some amazing statistics and also should go someway to stopping stigma surrounding those living with HIV. Today we remember all those lives lost to the fight against HIV, there lives will not be vain and we will continue to fight till HIV is a thing of the past.

🚨THIS POST IS ABOUT YOU 🚨 Yeh yeh I know, I’m that super annoying guy at your F45 class who’s always barking technique instructions at you BUT something I constantly see and try and correct is BAD push-up form. It is easily one of the most common exercises performed badly and leads to shoulder issues and we all know injury prevention is much easier than injury rehabilitation. Here is some key technique points to remember when performing a push-up that will save you from a trip to the osteo or sports therapist with a bust rotator cuff
1. SHOULDERS AWAY FROM EARS. Tuck those shoulders blades down your back, push the shoulders away from the ears. This will stop your shoulders blades collapsing in and stopping your press depth but will also take the emphasis away from the delicate and complex shoulder joint and put it on to the chest
2. THINK ARROW NOT T. Drop those elbows below your shoulder line roughly at 45 degrees. Flared elbows will only again put pressure on the shoulder joint and not the chest. Keep the elbow stacked directly over the wrist through the entire movement.
3. LIFT YOUR HIPS. If you’re tummy or pelvis is hitting the ground first before your chin or chest then LIFT THOSE HIPS! Engage your core, tuck your pelvis up towards your belly button. SQUEEZE YOUR BUTT
4. STOP LOOKING AT YOUR FEET. Look ahead of you, your chin should be heading to the floor with your chest NOT your forehead. LOOK UP
5. SLOW DOWN AND FOCUS. It’s easy to get carried away in class, chasing your Lionheart points or rep targets but we should NEVER do that to the detriment of technique. Breathe, take a moment and think “Am I doing this right?”
I know I’m super annoying when I stop you in a set and give a sciencey lecture on form but I guarantee I only do it if I can see your form is heading for a potential injury cos I ❤️ you guys and I want you to be safe and be able to continue coming to class injury free!

This little monkey certainly charmed me this weekend! Got lovely cuddles and it appears I’m a pretty cuddly uncle

Having a buddy to help you through a workout is much needed some days.....today was one of them! This little treasure is always there to keep me motivated ❤️ love ya

Good luck to all our Challengers! Today is the first day of what can truly be a life changing experience! We have been consistently seeing our members come out the other side of the 8 week challenge with amazing results, this isn’t a weight loss programme, it’s a lifestyle programme. With a strong focus on good wholesome balanced nutrition and programme specific workouts it can be the kickstart you need to a healthier you! Get your prep done, get your workouts booked and get down to
We got this 🏋️‍♀️

There is a crisis happening in the UK, a crisis particularly for men aged between 20-49. Did you know that su***de is the biggest cause of death for men within that age group, more than cancer and heart disease yet mental health charities and support services receive a fraction of government spending and public donations. Why? Well.....we still don’t like talking about it do we? It feels surrounded in shame and a taboo subject. We whisper it like it’s “he who shan’t be named” and men are still feeling that pressure to be “strong” and “resilient” and it’s literally killing us. Let’s put it into perspective, if there was a virus that was suddenly statically killing off men at higher rates than cancer and heart disease there would be a global response, governments and people across the world would be doing everything they can to find a cure yet we are failing at this, we are failing all the bright and worthy lives of these men who sadly take their lives because we still can’t openly talk about it. I lost my ex partner to su***de, a handsome, intelligent and beautiful person and I witnessed the aftermath of trying to “sweep it under the carpet” it was tough and it’s certainly made me want to be more open when talking about my own mental health. What can we all do? Raising awareness is a start, this years World Mental Health Day theme is su***de prevention and it’s so important that we recognise this and all start a conversation about what we can do as a global community to stop the senseless loss of so many. Reach out to the men around you if you are worried about them, let them know that they have a safe space to talk about their feelings and donate to a local mental health charity but most importantly we must stop being ashamed and frightened to talk openly about su***de. Be kind, be there and be understanding. Take care out there all you lovely guys and girls, life’s tough but I promise you there is always someone around you ready to listen ❤️ this ones for you Oli ❤️

Go team F45 ❤️ work hard play hard 💪

Rooftop sun worshipper ☀️ snoozing after an epic walk up to the racecourse

Just casually hanging out ❤️😎 been on a bit of a social media detox recently but dipping my toes back in

Pride was so much fun!!! Feeling delicate but was worth it ❤️🌈😍