Steven Morrison Fitness

20/07/2025

🥑🍳 Rise and shine with high-protein breakfasts!

Starting your day with a protein-rich meal can boost your energy, support muscle growth, and keep you feeling full longer.
Remember, balancing your macros — protein, fats, and carbohydrates — is key for optimal health.

✅ Keep in mind:
- Calories: Total energy intake from your meals
- Protein: Essential for muscle repair and immune function
- Fats: Healthy fats support brain health
- Carbohydrates: Your body's primary energy source

And don't forget to consider both **macronutrients** (protein, fats, carbs) and **micronutrients** (vitamins and minerals) to keep your body functioning at its best.

Fuel your day the right way! 💪✨

05/07/2025

💪 Just me, doing what I love. Remember, every day is a new chance to be yourself—don’t let anyone's opinions hold you back. You’re you, and that’s your superpower! 🔥

Seize the day, shoot your shot, and chase your goals. Because if you don’t try, you’ll never know what you’re capable of. ✨

20/06/2025

The gym isn’t just about building muscle—it's about strengthening your body and mind. It’s a space for self-improvement and a little escape for some quality “me time.”

You'll find people of all ages, backgrounds, and reasons for being there—some walking the treadmill while catching up on a book or Kindle. Honestly, that’s better than doing nothing at all!

We often use "finding time" as an excuse to skip workouts, especially when we think it’ll be hard. But remember, there’s always something you can do. Whether it’s a gentle walk, a quick strength session, or a fun class, there’s a style of training for everyone.

And the best part? Beating your own goals and records helps you see real progress—because the only competition you need is the person you were yesterday.

Let’s make fitness a journey, not just a destination!

16/06/2025

08/05/2025

Rest periods, whether for exercise or mental tasks, offer significant benefits like improved performance, reduced stress, and enhanced recovery. Longer rest periods, often associated with strength training, allow for greater muscle recovery and strength gains, while shorter rest periods can be beneficial for building endurance and improving overall athletic performance. For mental tasks, breaks can boost concentration, reduce stress, and even improve memory.
Benefits of Rest Periods:
Improved Performance:
Rest allows the body to replenish energy stores and repair tissue, leading to better performance in subsequent workouts or tasks.
Reduced Stress:
Taking breaks helps to prevent burnout and manage stress levels, both physically and mentally.
Enhanced Recovery:
Rest periods are crucial for muscle recovery after exercise, allowing for growth and repair.
Improved Memory and Concentration:
Breaks during study or work sessions can enhance focus and memory retention.
Injury Prevention:
Adequate rest reduces the risk of overuse injuries and allows the body to heal from acute injuries.
Boosted Immune System:
Rest and sleep have a positive impact on the immune system, making the body more resilient to illness.
Differences in Rest Periods:
Strength Training:
Longer rest periods (e.g., 2-3 minutes) between sets are often recommended for strength gains, as they allow for sufficient muscle recovery. Shorter rest periods (e.g., 30-90 seconds) can be more effective for muscle growth (hypertrophy) due to higher growth hormone levels during those workouts.
Endurance Training:
Shorter rest periods are generally used in endurance training to build anaerobic capacity and improve the body's ability to handle fatigue.
Mental Tasks:
Regular short breaks (e.g., 20 minutes of work followed by a 5-minute break) can improve concentration and memory.
Active vs. Passive Recovery:
Active recovery, such as light cardio or stretching, can promote blood flow and flexibility, while passive recovery involves complete rest.

07/05/2025

Fuel Your Body Right: The Power of Proper Nutrition 🍖🥩🍗

Eating the right amount of food each day isn’t just about staying in shape—it’s about nourishing your body with the nutrients it needs to function at its best. Here’s a quick look at some popular protein sources:

Rough guide:
- **Chicken Breast (100g):** 165 calories, 31g protein, 3.6g fat, 0g carbs
- **Lean Beef (100g):** 250 calories, 26g protein, 17g fat, 0g carbs
- **Turkey (100g):** 135 calories, 30g protein, 1g fat, 0g carbs
- **Fish (Salmon, 100g):** 208 calories, 20g protein, 13g fat, 0g carbs

**Why is this important?**
Consistently eating the right amount of food helps your body:
- Build and repair muscles
- Regulate energy levels
- Support immune function
- Prevent overtraining or underfueling

Just like a consistent workout routine, maintaining a steady, balanced diet is key to achieving your fitness goals. Even if you're working out regularly, neglecting your nutrition can slow your progress or lead to fatigue and injury.

Remember: **your fitness journey is as much about what you fuel your body with as it is about how you challenge yourself in the gym.** Keep it balanced, stay consistent!

Classes
Circuits and Pilates
Monday and Wednesday
6pm/7pm

1-2-1 Sessions also available

06/05/2025

Why Building Muscle Is Essential especially as You Age**

As we get older, maintaining muscle mass becomes more important than ever. Strong muscles help keep your bones healthy, reduce the risk of falls and injuries, and support overall safety and independence. Not to mention, having more muscle can boost your metabolism, improve posture, and enhance daily strength!

To reap these benefits, aim to incorporate resistance training into your routine at least three times a week. Whether you're lifting weights, using resistance bands, or even doing body-weight exercises like push-ups and squats, resistance training is key. Remember, it’s not just about lifting heavier — even your own body weight can provide the resistance needed to build and maintain muscle.

Consistent effort in strength training will make a significant difference in staying safe, healthy, and strong as you age. So, pick up those weights or get creative with your exercises — your future self will thank you!

04/05/2025

Hello! I wanted to let you all know that there are some spaces available for Monday one-to-one training
We also have availability for one-to-one sessions throughout the week and weekend.

If you have any, questions or need more information, feel free to ask—your feedback and interest are always appreciated!

01/05/2025

01/05/2025

24/04/2025

🚀 Want to see real results at the gym? Let's talk about *how* you're working out!

Instead of just moving weights around, focus on *stretching and squeezing* each muscle—this is what truly activates and shapes your muscles. Using the correct form and the right weight makes all the difference. A heavier weight isn’t always better if you're not feeling that muscle work—quality over quantity wins every time! 🔥

Remember: your workout should start with your main goal. 💪
- **If you want bigger, stronger muscles:** Hit weight training first, then finish with circuits, abs, or cardio.
- **If your goal is overall fitness:** Start with cardio and bodyweight exercises to warm up and get your heart pumping.

Thousands hit the gym daily but aren’t seeing the results because they might be missing one key thing—*proper form and diet*. The gym time is just 1-2 hours; it’s the other 22+ hours that really shape your body!

motivated, and ready to make a change? I’m here to help you crush those goals! If you're serious about transforming, send me a message or give me a call. No contracts, no sign-up fees—just commitment and effort. Let’s make it happen! 💥

DM me or reach out today—your best version is waiting!

23/04/2025

A new study has shown that regular exercise can reverse damage caused by a sedentary lifestyle and aging heart — provided it begins before age 65.

Researchers found that exercising four to five times a week significantly improved heart function, increasing oxygen intake by 18% and enhancing the heart’s elasticity by 25%.

This regimen, tested over two years, included moderate-intensity sessions, high-intensity intervals, and strength training. Those who followed this structured routine experienced significant cardiovascular improvements compared to a control group engaged in yoga and balance training.

Dr. Benjamin Levine, lead researcher and Director of the Institute for Exercise and Environmental Medicine, emphasized that exercise should be viewed as essential as daily hygiene. The study highlights that sedentary aging stiffens the heart’s left ventricle, reducing its ability to pump blood efficiently, potentially leading to heart failure. However, consistent aerobic and strength training exercises can restore heart elasticity—if started in middle age.

The findings, published in Circulation, reinforce that maintaining an active lifestyle can be a powerful tool in preserving heart health and preventing age-related cardiac decline. Proper exercise can literally reverse heart damage.

dive in to similar research https://www.health.harvard.edu/exercise-and-fitness/exercise-may-heal-the-heart-as-well-as-prevent-future-problems