Ross – Personal Trainer

This Ross is one of our awesome personal trainers, Ross has been with us for over 12 months and has been and continues to be a real asset to Prime Mover fitness.

Ross mainly teaches Spartan (see timetable page) and Metattack (see timetable page) classes.

Personal training sessions are available with Ross, he has a focus on technique and compound movements.

Contact support@primemoverfitness.com for more details.

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Meal Prep

Prep’ is a word thrown about in the fitness world, an assumption that everyone who trains ‘preps’ .. dedicates a whole day to making a weeks worth of meals .. but I know that’s not the case for everyone!

However, it is the best way of ensuring you have a healthy, goal specific meals for the day. Aaron says never take too much on at once, especially if you’re still getting used to your new gym routine!

Below is a recipe, it’s quick, simple and makes four nutritious lunches. Whip them up Sunday night and your set for four days.. After 3 weeks of organised lunch prepping you might feel you can spend a little more time prepping and make sure you have a few post gym recovery meals.

Course: Lunch
Cuisine: Meal Prep
Servings: 4
Calories: 445 kcal

Ingredients
Honey Sesame Sauce:
1/4 cup chicken stock or water
1/4 cup soy sauce I use reduced sodium
1/4 cup honey
1 tablespoon sesame oil
1/2 teaspoon red pepper flakes
1 teaspoon cornstarch
Chicken Lunch Bowls:
3/4 cup uncooked rice
1 tablespoon olive oil
3 cups broccoli chopped into small pieces
3 cups snap peas cut into small pieces
2 large chicken breasts cut into small pieces
salt & pepper
red pepper flakes optional
sesame seeds garnish

Instructions
Shake together all honey sesame sauce ingredients and set aside.
Cook rice according to package instructions. Divide between 4 storage containers.
Heat olive oil in a large pan. Add broccoli and snap peas. Cook for 5 or so minutes, until bright green and tender. Add to the rice in the storage containers.
Add additional olive oil if necessary. Add the chicken to the pan. Season with salt and pepper, and red pepper flakes (if desired). Cook for 7 or so minutes, until cooked through.
Add the sauce to the pan and simmer for 2 minutes, until thickened.
Add the chicken to the lunch containers and drizzle with sauce. Garnish with sesame seeds if desired.
Store in the fridge for up to 4 days. Reheat to serve.

Find 37 more meal prep ideas here;

https://sweetpeasandsaffron.com/19-healthy-lunch-meal-prep-ideas/

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PAY AS YOU GO

As you can see on the packages page we have monthly memberships but we also have pay as you go options.

Here they are:

5 Classes £45

10 Classes £80

20 Classes £140

30 Classes £195

50 Classes £300

You can buy these classes by contacting danny@primemoverfitness.com or calling 0114 2446531

These are are a great option to fit around your lifestyle.

 

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Transformations

This is Samy after our 12 week program on the unlimited package.

 

This is Nikki she completed our 4 week program.

 

Daisy completed our 12 week challenge on the unlimited package.

Barry is a shining example of hard work and determination, he works a tough job but makes time to come to the gym and follow his nutrition plan.

Karen has worked super hard to get where she is today, she always has a smile on her face and loves her life.

Jasmyn loves her new body and outlook on life.

 

Katie saw herself in this photo and decided to make some changes to her life, well done Katie.

Clive joined one of our programs and never looked back.

This is Charlotte she completed our 4 week program.

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Benefits of Regular Exercise

The Top 10 Benefits of Regular Exercise
  • It will Make You Feel Happier. …
  • It will Help With Weight Loss. …
  • It Is Good for Your Muscles and Bones. …
  • It Can Increase Your Energy Levels. …
  • It Can Reduce Your Risk of Chronic Disease. …
  • It Can Help Skin Health. …
  • It Can Help Your Brain Health and Memory. …
  • It Can Help With Relaxation and Sleep Quality

So surely its a ‘no brainer’ to start exercising there are all these benefits but there are many more and at Prime Mover Fitness we help with these.

  • Community
  • Friendship
  • Teamwork
  • Improved Self Worth
  • Improved Confidence
  • Knowledge
  • Pride
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Lift to Lose

The amount of guys that come to Prime Mover Fitness either to join classes or to have some PT’s that say I don’t want to lift weights because I don’t want to be ‘bulky’ or to muscular. But its proven that resistance training i.e lifting dumbells, kettlebells and barbells massively aids weight loss along with a sustainable food plan. Don’t be scared of lifting weights, use lighter weights to begin with then build up as you get stronger and more confident.

We use resistance training within our Bootcamp and HIIT classes to aid weight loss and to build lean muscle.

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Christmas presents!

Whether you like it or not Christmas is just around the corner, personally I love it!! Everyone seems happier and seems a bit kinder to their fellow man.
Alright you may over indulge in the things you try and avoid all year but what the heck eh?
It seems that Christmas starts earlier and earlier each year, adverts on the TV and Christmas music in the shops in November.
So I thought to myself if people are out buying their Christmas presents now why doesn’t Prime Mover Fitness get its Christmas vouchers on sale.
Get friends, family, partners, colleagues and everyone else you buy presents for moving! with some classes or PT’s as gifts.
Get your loved ones to treat you to some PT sessions.
Contact Danny on 0114 2446531 or at support@primemoverfitness.com to buy your vouchers.
Have a cracking Christmas and a healthy, happy New Year.
Danny and the Prime Mover Fitness Team.

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Sugar!

Its amazing the amount of hidden sugars found in the foods we eat. As the diagram says added sugar isn’t completely bad but its the amount we eat. I find the best way to cut down or cut out sugar is to cook meals from scratch with whole foods, then you know exactly what you are putting in your body. There’s lots of fat free foods out there that celebrate that they are fat free but if you look at the sugar content you will be amazed, have a look next time you are shopping.

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