Alcohol- Are you drinking too much and wasting your calories? Pretty much all of you are here with some common goals- 1. TO LOSE WEIGHT 2. TO GET FITTER, STRONGER AND HEALTHIER 3. TO FIND A BALANCE OF FUN AND HEALTH Have you taken the time to consider if you're drinking too much, wasting calories and being completely counter-productive with your goals? See, some you try to smash the week and be "GOOD", monday through to Thursday but then Friday hits then, BAM!!! On the piss?? Alcohol is the one thing that is massively neglected when it comes to fat loss... - It contains Calories, Believe it or not it does and all drinks will have different volumes of calories. - The nutrition from alcohol is pretty useless, despite how many of you will mention "IRON" when it comes to Guinness. To get a decent amount of iron as you would a steak for example, you would need 10+ Pints of Guinness. Here are a few examples of different types of alcohol and their food equivalents: 1. 1x Small glass of Prosseco = 80 Kcals- Equivalent to two chocolates 2. 1x Pint of Lager = 227 Kcals- Equivalent to a large portion of chips 3. 1x Glass of red wine- 210 Kcals- Equivalent to approx. 60g of Brie Cheese. This isn't to try to put you off drinking alcohol because who doesn't like a beer or two occasionally, but if you're someone who eats "CLEAN" in the weekend and then goes on the piss Friday and Saturday and still aren't losing weight then this may be one of the problems.

Found yourself going over on your calories over the weekend? St. Patricks day celebrating went a little too far? 😉 Treat today like any other normal day, no need to punish yourself or strip back calories and be strict. Just move forwards as planned after all consistency is 🔑

Need to get ready for summer? Why not try us for a week and see if we can’t help you kickstart ready for holiday 💪🏻 via ripl.com

Are you hitting your 5 a day? Every day? The benefits to hitting 5 portions of fruit and veg are vast and can include: - Improved recovery after training - Increased levels of vitamins and minerals - Increased levels of fibre - A MASSSIVE increase in the immune system - Contain LESS calories than other foods, which makes fat loss that little bit easier - Will help you feel fuller for longer, again a reduce in caloric intake On average, how many days in the week do you hit 5 portions of fruit and veg?

Weight loss doesn't have to be difficult in theory. Sure, its difficult finding a balance that suits enjoying life and ensuring you're hitting your goals, but here's the thing. KEEP IT SIMPLE STUPID! Things you SHOULD focus on- 1. Increase the amount of activity you do outside of the gym- Walk more, park further away at work, take the stairs instead of the lift or elevator. 2. Ensure you hit plenty of Vegetables- Full of vitamins and minerals beneficial to the immune system and your health, they will make you feel fuller for longer, helping you not eat as much. 3. Drink more water- Hydration is key. Aim to drink at least two litres of water at a MINIMUM. 4. Have a higher amount of protein, as well as the benefits of muscle recovery Protein has a higher Satiation rate than fats and Carbs, meaning you will feel fuller for longer = Less Calories in your mouth. If you have any questions on how we can help you - Lose weight - Start to have a firmer and more lean body - Increase body confidence Drop us a message, We would love to help you :)

2 weeks in and these guys are absolutely killing it #12weekTransformation via ripl.com

Love a busy session at 6.25 These guys know how to start the day 💪🏻

Why do you think you’re not losing weight or losing fat? Honest answers below please 🙂 Summer is coming, becoming happy and on track takes one thing. Honesty with yourself 💪🏻

⭐️INTERNATIONAL WOMANS DAY⭐️ Just wanted to thank all of our lady members for being such a joy to work with, you are all in your own way truly hero’s. Keep up the amazing work Team ❤️💪🏻

Cracking session this morning. Thank you all for showing up and smashing it 💪🏻 #FUCardio

Who’s ready to smash this week? ✅ Comment if you’re training today 💪🏻

⭐️💥 5.35 and 6.10 LEGENDS 💥⭐️ Everyone smashed it today. Enjoy the pancakes 🥞