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Lukaris PT Centre, Unit 9, 9-10 Market Street, Ebbw Vale (2026)

22/02/2026

💪 READY TO MAKE A CHANGE? 💪

If you've been thinking about starting your fitness journey, this is your sign 🔥

At Lukaris PT Centre, you get:
✅ Completely private gym (no crowds, no distractions)
✅ Personalized 1 to 1 training based on YOUR goals
✅ Support and guidance every step of the way
✅ A judgement free environment where everyone is welcome

💷 PRICING:
• First Session: £12.50 (taster session to try it out)
• 1 Hour PT: £32
• 30 Minute Sessions: £18 (perfect for busy schedules)
• Block of 5 (1 hour sessions): £155
• Block of 10 (1 hour sessions): £275

👥 Want to bring a friend or family member? You can split the cost (up to 4 people per session) 💰

💬 Whether you're a complete beginner or just need some guidance to get back on track, I'm here to help 🙌

📩 Message me to book your first session. Let's get started 🔥

22/02/2026

💪 ROPE TRICEP PUSHDOWN: PROPER FORM GUIDE 💪

One of the best exercises for isolating and building strong triceps 🔥💪

Here's how to do it properly 👇
✅ SETUP: Stand facing the cable machine with a rope attachment at the top. Grab both ends of the rope with a neutral grip 🎯
✅ ELBOWS LOCKED IN: Keep your elbows pinned to your sides throughout the movement. Don't let them drift forward or flare out ❌
✅ PUSH DOWN AND SPLIT THE ROPE: Push the rope down until your arms are fully extended, then split the rope apart at the bottom to maximize tricep contraction 🔥
✅ SQUEEZE AT THE BOTTOM: Hold for a second at full extension and really squeeze your triceps 💥
✅ CONTROL THE RETURN: Let the rope come back up slowly and controlled. Don't just let it fly back up 📈
✅ DON'T USE YOUR BODY: If you're leaning forward or using momentum, the weight is too heavy. Keep your torso still and let your triceps do the work 💯

🚫 COMMON MISTAKES:
❌ Letting your elbows move during the exercise
❌ Leaning too far forward
❌ Not splitting the rope at the bottom
❌ Going too fast and losing control

💬 Get your form right and watch your triceps grow 💪🔥
Got questions? Drop them below 👇

🏋️‍♂️💪🔥

21/02/2026

🏃‍♂️ SATURDAY LONG RUN DONE 🏃‍♂️
Another one in the bank, all in preparation for Newport Marathon 🔥
I've got Newport Half Marathon next week, so the pace should be a lot quicker and the course a lot flatter than these valley hills 📈
Another tidy run with company today 🙌
How's all my clients doing? Busy weekends? 👇
Is anyone doing Newport Half Marathon next week (1st March)? 🏃‍♂️
Or the full Newport Marathon in April (19th)? 🏃‍♀️
Let me know below! 💪

💪🔥

20/02/2026

A client told me this week they were disappointed they'd “only” lost 1lb and that it wasn’t coming off as fast as before… 😞

Here’s the truth 👉
In the first week of a new diet or training plan, weight tends to drop quickly – not just because of fat loss, but mainly due to water weight 💧 and glycogen depletion (your body's stored carbs 🥖➡️🔋). Each gram of glycogen holds water, so when it’s used for energy, the scale drops fast. 📉

After that? Progress naturally slows down – but that’s when real fat loss begins 🔥. And guess what? Slow, steady weight loss is what actually lasts.

Forget crash diets 🚫 – they often lead to muscle loss, low energy, and rebound weight gain.

Real results come from building healthy, sustainable habits 💪🍽️.

The scale 📊 is just one tool. Want a better measure of progress?
✔️ Are your clothes fitting better?
✔️ Feeling stronger and more energised?
✔️ Getting compliments? 😎
✔️ Moving better in the gym?
Even fighters like boxers and MMA athletes drop tons of weight before weigh-ins, only to put it back on in 24hrs. It’s not always about the number.

Don’t let the scale steal your win. Keep showing up, keep progressing.
Your body is changing – even if the scale doesn’t say so right away 💥

20/02/2026

💪 A MESSAGE OF GRATITUDE 💪

I just want to take a moment to thank everyone who has supported me over the past year.
My friends, my family, and my clients. You've all kept me going when things were tough 🙏

For those who know me, last year wasn't a good year for the business. I faced a lot of challenges that I won't get into too much detail about, but it was rough.

I was forced into a position where I had to get another job at a factory alongside running Lukaris PT Centre. Managing both was incredibly challenging and drained my energy for my passion and love for personal training 😔
But here's the thing 🔥
I didn't quit.

Even when it felt like everything was falling apart, I kept showing up. I kept training my clients. I kept pushing forward.
Because this is what I love. This is my purpose.
And now? Things are changing 💪

There are lots of good things coming. The momentum is building again 📈

To anyone reading this who's going through their own tough time right now, whether it's business, health, relationships, or just life in general 👇
Keep going.

You don't need to have it all figured out. You don't need to be perfect. You just need to keep showing up, one day at a time 🔥
The darkest moments don't last forever. Better days are coming.
Thank you again to everyone who's stood by me. I won't forget it ❤️
Let's make this year count 💪

🔥💪

19/02/2026

💪 CABLE CURLS: PROPER FORM GUIDE 💪

Cable curls are one of my favourite bicep exercises because they keep constant tension on the muscle throughout the entire movement 🔥💪

Here's how to do them RIGHT 👇
✅ SETUP: Stand facing the cable machine with feet shoulder width apart. Grab the bar or rope attachment with an underhand grip 🎯
✅ SLIGHT LEAN BACK: Lean back slightly to optimize the contraction and keep constant tension on the biceps throughout the movement 💥
✅ KEEP YOUR ELBOWS LOCKED: Your elbows should stay pinned to your sides throughout the movement. Don't let them drift forward or backward ❌
✅ CURL WITH CONTROL: Pull the bar/rope up towards your shoulders. Focus on contracting your biceps, not just moving the weight 💪
✅ SQUEEZE AT THE TOP: Hold for a second at the top and really squeeze your biceps 🔥
✅ SLOW ON THE WAY DOWN: Control the eccentric (lowering phase). Don't just let the weight drop back down 📉
✅ DON'T SWING: If you're using momentum or swinging your body, the weight is too heavy. Drop it down and focus on strict form 💯

🚫 COMMON MISTAKES:
❌ Letting your elbows move forward (takes tension off the biceps)
❌ Using your shoulders or back to lift the weight
❌ Going too heavy and losing control
❌ Not getting full range of motion

💬 Master the form and watch your arms grow 💪📈
Got questions? Drop them below 👇

🏋️‍♂️💪🔥

19/02/2026

💬 DEBT YOU DON'T SEE COMING 💬

Avoid a difficult conversation? Relationship debt 💔

Skip a workout? Physical debt 🏋️‍♂️

Put off work? Professional debt 💼

Every time you avoid what has to be done, you create a future problem with interest 📈

You don't need to be perfect ✅

But don't lie to yourself — everything you delay eventually comes due 💯

💪 Whether it's your fitness, your career, or your relationships — the longer you put it off, the harder it gets 🔥

💪🔥💙

19/02/2026

💪 LAT PULLDOWN: PROPER FORM GUIDE 💪
One of the BEST exercises for building a strong, wide back 🔥🏋️‍♂️

But I see a lot of people getting this one wrong, so here's how to do it properly 👇

✅ GRIP WIDTH: Slightly wider than shoulder width. Too wide and you lose range of motion ❌

✅ PULL TO YOUR CHEST: Aim for upper chest, not behind your neck. Keep your chest up and lean back slightly 💪

✅ ELBOWS DOWN AND BACK: Think about driving your elbows down towards your hips, not just pulling with your hands 🎯

✅ SQUEEZE AT THE BOTTOM: Hold for a second at the bottom of the movement and really squeeze your lats 🔥

✅ CONTROL THE WEIGHT UP: Don't just let it fly back up. Control the eccentric (the way up) for maximum muscle growth 📈

✅ DON'T USE MOMENTUM: If you're swinging your body to pull the weight, it's too heavy. Drop the weight and focus on form first 💯

🚫 COMMON MISTAKES:
❌ Leaning back too far (turns it into a row)
❌ Using your arms more than your back
❌ Not getting full range of motion
❌ Pulling behind the neck (unnecessary shoulder strain)

💬 Nail your form and you'll see serious back gains 💪🔥
Got questions? Drop them below 👇

🏋️‍♂️💪🔥

18/02/2026

📣 I Know I'm Not the Typical First Choice

💬 I know a male PT isn’t always the first person women feel comfortable approaching — and that’s something I take seriously.

I've had honest conversations with women who’ve said things like:
💭 “I’ve always been nervous around gyms.”
💭 “I thought PTs were just for people already fit.”
💭 “I didn’t think I’d feel comfortable with a male coach.”
And honestly? I get it.
The fitness world hasn’t always felt safe or welcoming for everyone — and that needs to change. 💥
That’s why I’ve built something different.
✨ A private, calm space where you can train without stares, pressure, or crowds.
✨ A place where you set the pace.
✨ Coaching that meets you exactly where you are — whether you’re just starting out or starting again.
If you're nervous, that’s okay.
If you’ve had bad experiences before, I understand.
If you just want someone who’s calm, patient, and respectful — that’s what I’m here for. 🙏

And if you want to chat before stepping through the door just drop me a message.

No pressure. No hard sell.

Your comfort matters more than anything. ❤️

18/02/2026

How much protein do YOU need?

Let’s break it down nice and easy!

General Rule:
You need about 0.8g of protein per kg of body weight ⚖️
If you’re working out, building muscle, or staying active, aim for 1.6–2.2g per kg 🏋️‍♂️💪

Example:
Weigh 80kg?
Basic needs: 80kg × 0.8g = 64g
Muscle-building range: 80kg × 1.6–2.2g = 128–176g of protein per day! 🍗🥩
Protein needs depend on:
Your activity level 🔥
Your weight & age ⏳⚖️
Your goals (muscle gain, fat loss, maintenance) 🎯
Health conditions 🩺

Top tips:
Eat quality protein: chicken, fish, eggs, beans, tofu 🥚🍗🐟🥩🌱

Spread it through the day: 25–30g per meal ⏱️
Not sure what’s right for you? Chat with a healthcare pro to be safe! ✅

Fuel your goals with the right protein!

17/02/2026

One of the most common things I hear is:

“I want to get stronger and fitter… but I don’t want to get bulky.”

I hear this all the time — and honestly, the fear is real, especially if you’re new to lifting weights.
But here’s the truth 👇

Lifting weights won’t make you bulky — unless that’s the goal.
If it were that easy, it’d be what every teenage boy dreams of 😂

What actually happens when you lift?
✨ You feel stronger, fitter, and way more confident.
Let’s break it down:
✔️ You build lean muscle, not bulk
✔️ You boost your metabolism — more muscle = more calories burned at rest 🔥
✔️ You get stronger in real life — better posture, more energy, and everyday tasks feel easier
Getting bulky takes years of focused training, a high-calorie diet, and serious intent. It doesn’t just happen overnight.

If you’ve been avoiding weights because of this myth, you’re definitely not alone. But here’s the thing:
Weights won’t hold you back.

They’ll actually help you reach your goals faster. 🚀
Whether you're just starting out or getting back into training, I’ve got you. You’ll feel supported, safe, and in control every step of the way.

💬 Got questions? Drop them below or send me a message — I’m always up for a chat!

Lukaris PT Centre

22/02/2026

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