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***COMPETITION TIME*** LIKE AND SHARE THIS POST TO BE IN WITH A CHANCE TO WIN ONE OF THE BELOW PRIZES: PRIZE 1: 1 MONTH FREE GYM MEMBERSHIP AT 180 DEGREES FITNESS! PRIZE 2: 1/2 PRICE 1-2-1 PRIVATE PERSONAL TRAINING SESSION! PRIZE 3: 1/2 PRICE 30 MINUTE SPORTS MASSAGE PRIZE 4: FREE GROUP PT SESSION VOUCHER PRIZE 5: X5 FREE GRENADE BARS (ANY FLAVOURS) FOR ANYONE WANTING TO HIT SOME AMAZING HEALTH AND FITNESS GOALS IN TIME FOR THE CHRISTMAS HOLIDAYS, WE WANT YOU TO GET IN TOUCH AND STARTED WITH US NOW! DO NOT LEAVE IT LAST MINUTE....COME IN FOR YOUR FREE CONSULTATION AND GET YOUR FITNESS JOURNEY STARTED AND WELL UNDERWAY BEFORE THE CHRISTMAS SEASON APPROACHES US! PLEASE REMEMBER YOU MUST LIKE AND SHARE THIS POST TO BE ENTERED IN TO THE PRIZE DRAW FOR THIS COMPETITION! THE WINNER FOR THIS POST WILL BE ANNOUNCED NEXT WEEKEND! VIEW ALL IMAGES ATTACHED TO SEE ALL THE SERVICES WE OFFER HERE AT OUR PRIVATE PERSONAL TRAINING VENUE! HAVE A GREAT WEEKEND EVERYONE!

NEW LEAFLETS HAVE ARRIVED, ALONG WITH A LEAFLET HOLDER OUTSIDE OUR MAIN ENTRANCE TOO FOR ANY OF YOU WANTING TO DROP BY AND GRAB ONE 👌🏻 COME AND HELP YOURSELF GUYS AND VIEW ALL THE SERVICES WE OFFER HERE AT OUR PRIVATE PERSONAL TRAINING VENUE! OUR NEXT GROUP SESSION IS TOMORROW MORNING AT BOOTCAMP SATURDAYS 10AM-11AM....COME ON DOWN AND JOIN US! HAVE A GREAT DAY EVERYONE!!! #mealprep #nutrition #healthmotivation #goodhabits #diettips #personaltraining #pt #personaltrainer #retford #exchangestreet #personaltrainer #fitness #dn22 #sustainability #health #fitness #fatloss #flexibleeating #sportsconditioning #instaweightloss #leanbody #friday #fridaymotivation #august

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GRENADE BARS STOCKED UP TODAY! ALL GRENADE PROTEIN BARS £2 SEE YOU ALL TONIGHT FOR LEGS AND CORE AT GROUP PT WEDNESDAYS 8.15PM START TIME! #mealprep #nutrition #nutritionalpreparation #personaltraining #newideas #personaltrainer #retford #retfordtowncentre #health #fitness #mealplan #mealplanning #meal #monday #fitnessmotivation #mondaymotivation #usn #usnsupplements #supplement #protein #proteinshake #proteinbar #grenade #rockyroad

WHERE DO YOU WANT TO BE WITH YOUR HEALTH AND FITNESS GOALS 2-3 MONTHS FROM NOW? FOR THOSE OF YOU WANTING TO REACH YOUR HEALTH AND FITNESS GOALS IN TIME FOR THE DECEMBER HOLIDAYS GET IN TOUCH WITH US AND ENSURE YOU REACH THESE GOALS IN TIME FOR THE CHRISTMAS FESTIVITIES! DO NOT LEAVE IT LAST MINUTE AND BE DISAPPOINTED....BOOK IN FOR A FREE CONSULTATION AND LET’S GET YOUR FITNESS JOURNEYS UNDERWAY! TEXT US ON: 07852570852 EMAIL: paullanept@gmail.com OR JUST MESSAGE US ON HERE! AVOID THE SEPTEMBER RUSH AND GET IN TOUCH WITH US THIS WEEK TO ARRANGE YOUR START DATE! LOOKING FORWARD TO SEEING YOU ALL THIS EVENING AT 8.15PM....BRING IT ON! 💪🏻🏋🏻🦁🏋🏻💪🏻 #mealprep #nutrition #healthmotivation #goodhabits #carbsarelife #diettips #personaltraining #carbohydrates #carbs #personaltrainer #retford #exchangestreet #happyclients #personaltrainer #fitness #dn22 #sustainability #health #fitness #macros #flexibleeating #caloriedeficit #instaweightloss #leanbody #wednesday #wednesdaymotivation #august

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🤢🤕5 TIPS TO FOLLOW WHEN HUNGOVER🤕🤢 MORNING EVERYONE! CHECK OUT THIS MORNINGS TIPS TO FOLLOW FOR THOSE OF YOU HUNGOVER TODAY! WE ARE OPEN THIS EVENING FOR GROUP PERSONAL TRAINING AT 7.30PM! WE CAN HAPPILY MAKE SOME ROOM FOR ANYONE ELSE WANTING TO JUMP ON....JUST DROP US A MESSAGE IF INTERESTED! SOME OF YOU MAYBE LOOKING TO START YOUR HEALTH AND FITNESS JOURNEYS AFTER THE SUMMER HOLIDAYS....WHY NOT DROP US A MESSAGE TO ARRANGE YOUR FREE CONSULTATION BEFORE THE HOLIDAY BREAK HAS FINISHED?! NOW IS THE TIME TO GET IN TOUCH FOR THOSE OF YOU WANTING TO BEGIN YOUR LIFESTYLE TRANSFORMATIONS IN TIME FOR THE CHRISTMAS PERIOD...DON’T LEAVE IT TOO LATE! #fitness #fitnessmotivation #fitspo #fitspiration #healthyfood #healthy #healthylifestyle #health #personaltrainer #personaltraining #personaltrainers #personaltrainerlife #mondaymotivation #monday #pt #retford #ukfitness #ukfitfam #weightlossjourney #weightlosstransformation #weightlossmotivation #instafit #instafitness #bootcamp #fatloss #fatlossjourney

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weightloss #exercises #fatloss #lifestyle #lifestylechange #weightlifting #nutrition #diet #sleepimprovement #stressrelief #gymtime #getstrong #justdoit #gym #studio #personaltraining #fitspiration #cleaneating #healthylifestyle #eatclean #protein #fitfoodie #fitnessmotivation #success #staypositive #noexcuses #retford #paullanepersonaltraining #saturdayquotes #saturday

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5 BENEFITS FROM LEG AND CORE FOCUSED WORKOUTS! IT’S GREAT TO SEE SO MANY OF YOU PROGRESSING IN YOUR LEG WORKOUTS WITH US FROM 1-2-1s AND ALSO ON WEDNESDAY EVENINGS AT GROUP PT! WE HAVE A GREAT NUMBER OF FEMALES IN PARTICULAR ON THIS SPECIFIC SESSION, IT WOULD BE GREAT TO START SEEING SOME MORE LADS DOWN TO OUR LEG FOCUSED SESSIONS EVERY WEDNESDAY! IF YOUR NOT CONFIDENT WITH TRAINING YOUR LEGS, OR NEED MORE OF A PUSH ON THIS WORKOUT OR MAYBE YOU DO NOT CARRY OUT LEG WORKOUTS IN YOUR TRAINING, THEN COME ON DOWN TO OUR WEDNESDAY EVENING GROUP PT SESSIONS! COME ON LADS....DON’T SKIP LEG DAY! LOOKING FORWARD TO SEEING YOU ALL THIS EVENING! #weightlossmotivation #lifestylechanges #fitnessjourney #fitnessmotivation #fitnessquotes #fitnessquote #deadlifts #deadlift #deadliftday #deadlifttillimdead #squats #squat #squatchallenge #squatsfordays #squatlow #squatday #peakfitness #legs #legday #legworkout #abs #abdominalworkout #bootcamps #bootcamp #wednesday #fatloss #fatlossjourney #hiit #hiitworkouts

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CONSISTENT STEADY PROGRESS IS THE KEY TO PROGRESS SUSTAINABLY OVER A SET PROLONGED TIME FRAME! THIS IS MY NEXT PERSONAL GOAL TICKED OFF THE LIST, WITH ANOTHER REDUCTION IN BODY FAT AND GAIN IN MUSCLE AND STRENGTH DEVELOPMENT! ALL MY MAIN COMPOUND LIFTS HAVE HIT A NEW HIGHER LEVEL AND AGAIN IM NOTICING MY CLOTHES FITTING DIFFERENTLY FROM MY POSITIVE BODY SHAPE ADAPTATIONS TAKING PLACE IN THE CORRECT DIRECTION! BY NO MEANS AM I AT MY LONG TERM GOAL YET, BUT I AM IN NO RUSH TO GET THERE AND PLAN ON HITTING MY NEXT GOAL ALL IN STEADY DUE TIME....JUST AS I PREACH TO ALL OF YOU! TO HIT ALL OF MY GOALS SO FAR, I HAVE TICKED OFF MY CHECKLIST MARKERS (SHORT-TERM AND LONG-TERM) FOR BOTH MY NUTRITION AND TRAINING ASPECTS, FEEL FREE TO COPY ME TO HELP YOU REACH YOUR GOALS: 1. CONSISTENCY✅ 2. MUSCLE MAINTENANCE AND DEVELOPMENT✅ 3. PRIORITISING MYSELF✅ 4. STRESS LEVELS TO A MINIMAL✅ 5. PLANNING AHEAD✅ 6. FOCUSING ON IMPROVING QUALITY OF SLEEP✅ 7. REMINDING MYSELF WHY I STARTED✅ 8. UNDERSTANDING THE IMPORTANCE OF PATIENCE✅ 9. HITTING SMALL WEEKLY TARGETS✅ 10. ACHIEVING SLOW STEADY SUSTAINABLE PROGRESS EACH WEEK ✅ #weightloss #exercises #fatloss #lifestyle #lifestylechange #weightlifting #nutrition #diet #sleepimprovement #stressrelief #gymtime #getstrong #justdoit #gym #studio #personaltraining #fitspiration #cleaneating #healthylifestyle #eatclean #protein #fitfoodie #fitnessmotivation #success #staypositive #noexcuses #retford #paullanepersonaltraining #saturdayquotes #saturday

DO YOU REALLY WANT TO ACHIEVE YOUR BODY FAT LOSS GOALS OR DO YOU WANT TO KEEP OVER INDULGING ON THE WEEKENDS AND CONTINUE DELAYING THESE GOALS WEEK AFTER WEEK? WHAT DO YOU REALLY WANT MORE? A TIGHTER, STRONGER, TONED BODY OR BEERS AND DOUGHNUTS? THE ABOVE QUESTION IS THE REAL DECIDER ON WHETHER OR NOT YOU ACHIEVE YOUR FITNESS GOALS! WITH IT COMING UP TO THE WEEKEND AGAIN, IT’S ABSOLUTELY CRUCIAL THAT YOU ALL REMAIN ORGANISED PLANNING AHEAD ON WHERE YOU’LL BE EATING AND WHAT YOU’LL BE EATING WHEN GOING OUT WITH FRIENDS AND FAMILY! FOR THOSE OF YOU WHO LAST WEEKEND STARTED BECOMING BETTER ORGANISED, MAKE SURE YOU KEEP THIS UP EACH AND EVERY WEEKEND NOW....YOUR JUST SIMPLY CHANGING YOUR PREVIOUS BAD HABITS INTO BETTER, HEALTHIER ONES! FINALLY, FOR THOSE THAT HAVEN’T ALREADY, PUT A TIME FRAME AND DATE ON WHEN YOU WANT TO ACHIEVE YOUR REALISTIC HEALTH AND FITNESS GOALS....GET THEM PUT IN PLACE ASAP....SOMETIMES DEADLINES CAN BE YOUR BEST FORM OF SELF MOTIVATION INSIDE AND OUTSIDE OF THE GYM! SWAP YOUR BAD ROUTINES TO GOOD ROUTINES AND BECOME FOREVER HAPPIER WITH YOURSELVES MENTALLY AND PHYSICALLY! HAVE A GREAT WEEKEND GUYS....MAKE SURE YOUR BOOKED ONTO NEXT WEEKS GROUP SESSIONS AND KEEP REMAINING FOCUSED ON YOUR GOALS! COME ON DOWN TOMORROW TO BOOTCAMP SATURDAYS 10AM START TIME! #fitness #fitnessmotivation #fitspo #fitspiration #healthyfood #healthy #healthylifestyle #health #personaltrainer #personaltraining #personaltrainers #personaltrainerlife #fridaymotivation #friday #pt #retford #ukfitness #ukfitfam #weightlossjourney #weightlosstransformation #weightlossmotivation #instafit #instafitness #bootcamp #fatloss #fatlossjourney

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YOU MUST REMOVE ALL NEGATIVE SELF-TALK FROM YOUR MINDS IF YOU WISH TO TRULY PROGRESS AND TRANSFORM YOUR LIFESTYLES....TRAIN YOUR MINDS HOW YOU WANT THEM TO WORK IN THE LONG RUN! START POSITIVE SELF-TALK IN EVERY ASPECT OF YOUR LIFE! YOUR IN CONTROL OF THE ROUTINE OF YOUR MINDSET EVERYDAY....SO MAKE SURE YOUR DRILLING IN POSITIVE AND HAPPY THOUGHTS! YOU CAN ACHIEVE ANY REALISTIC HEALTH AND FITNESS GOALS YOU PUT INTO PLACE....MAKE SURE YOU DO NOT QUIT UNTIL YOU GET THEM! #weightlossmotivation #lifestylechanges #fitnessjourney #fitnessmotivation #fitnessquotes #fitnessquote #deadlifts #deadlift #deadliftday #deadlifttillimdead #squats #squat #squatchallenge #squatsfordays #squatlow #squatday #peakfitness #legs #legday #legworkout #abs #abdominalworkout #bootcamps #bootcamp #sunday #fatloss #fatlossjourney #hiit #hiitworkouts

THOSE OF YOU WHO ARE IN A ROUTINE OF STRUGGLING WITH NUTRITION ON A WEEKEND......WHY DON’T YOU ACTUALLY MAKE A START TO A NEW IMPROVED ROUTINE THIS WEEKEND? SPEND TODAY PLANNING AHEAD YOUR MEALS AND MAKE THE BEST DECISIONS POSSIBLE ON WHERE YOU CHOOSE TO EAT OUT WITH FRIENDS! MAKE A START TODAY BY ADAPTING YOUR ROUTINE TO A BETTER AND HEALTHIER ONE! #fitness #fitnessmotivation #fitspo #fitspiration #healthyfood #healthy #healthylifestyle #health #personaltrainer #personaltraining #personaltrainers #personaltrainerlife #personaltrainingstudio #privatepersonaltrainer #pt #retford #ukfitness #ukfitfam #weightlossjourney #weightlosstransformation #weightlossmotivation #instafit #instafitness #bootcamp #fatloss #fatlossjourney

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YOUR COMMITMENT NOT ONLY TO YOUR OWN PERSONAL HEALTH AND FITNESS JOURNEY BUT ALSO TO OUR JOURNEY AS A CONTINUOUSLY DEVELOPING PRIVATE PERSONAL TRAINING VENUE HAS BEEN OUTSTANDING....WE CAN’T THANK YOU ALL ENOUGH!! NEVER FORGET OUR PROMISE TO YOU....WE WILL ALWAYS BE PUTTING FUNDS BACK IN TO OUR UNIQUE PRIVATE PT VENUE TO BENEFIT EACH AND EVERY ONE OF YOU! WE ARE ALWAYS LOOKING FORWARD AT BOTH YOUR FITNESS JOURNEYS AND OUR OWN TO FURTHER IMPROVE OUR SERVICE AND BETTER DEVELOP THE EQUIPMENT THAT WE OFFER TO ALL OF YOU! LET’S KEEP THIS JOURNEY PROGRESSING TOGETHER AND HELP US TO HELP YOU TRANSFORM YOUR QUALITY OF LIVES IN TO A WHOLE NEW ADVANCED LEVEL....WE JUST NEED YOUR COMMITMENT, HARD WORK AND SWEAT! SEE YOU ALL THIS EVENING FOR HIIT THURSDAYS 7PM 💪🏻🏋🏻🦁🏋🏻💪🏻 MAKE SURE YOUR ALL BOOKED ONTO THIS EVENINGS SESSION AND SATURDAYS BOOTCAMP, FOR MORE SWEAT AND TORTURE! #weightlossmotivation #lifestylechanges #fitnessjourney #fitnessmotivation #fitnessquotes #fitnessquote #deadlifts #deadlift #deadliftday #deadlifttillimdead #squats #squat #squatchallenge #squatsfordays #squatlow #squatday #peakfitness #legs #legday #legworkout #abs #abdominalworkout #bootcamps #bootcamp #saturday #fatloss #fatlossjourney #hiit #hiitworkouts