Prime FHW LTD

Prime FHW LTD A holistic approach to fitness, health and well-being. We strive to make all aspects of fitness, health and well-being accessible to all

24/11/2021

The key to results is consistency 🔑
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We all know about the tortoise and the hare… slow and steady wins the race 🐢

Doing things steadily and and skilfully will help you take thoughtful and meaningful steps towards your goal!

If you needed a sign to remind you to invest in your self care… here it is!!ALL NEW CUSTOMERS will receive 20% off all m...
31/08/2021

If you needed a sign to remind you to invest in your self care… here it is!!

ALL NEW CUSTOMERS will receive 20% off all massage packages and single treatments when booking, in the month of September

If you have had an amazing experience with us, recommend a friend and you will also receive 10% off your package or treatment!

DM us to book in! 📅

I have nothing else to say other than…•Smile. It’s Friday🤪!!!•Another week completed ✅ •Be proud of what you’ve done thi...
09/08/2021

I have nothing else to say other than…
•
Smile. It’s Friday🤪!!!
•
Another week completed ✅
•
Be proud of what you’ve done this week💪🏼

This is your Monday reminder to GET UP & GET IT DONE ✅___________________________________________________Words to live b...
09/08/2021

This is your Monday reminder to GET UP & GET IT DONE ✅
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Words to live by : NEVER MISS A MONDAY!

Such a good opportunity to start the new week afresh & align yourself with your goals🖤

Suprise!!! Sometimes I wear dresses and heels instead of gym clothes and trainers…it’s rare but it’s happening 👀If you h...
07/08/2021

Suprise!!! Sometimes I wear dresses and heels instead of gym clothes and trainers…it’s rare but it’s happening 👀

If you have plans tonight and your worrying about whether to go out & feel anxious about your progress, remember that one off plan meal isn’t going to ruin all your progress and life’s too short to miss out on quality time with friends & family 🤍 so enjoy yourself & get straight back onto plan tomorrow. What you do most of the time matters more than what you do some of the time 😀.

Happy weekend !!!

ONE STEP AT A TIME 🚶🏽‍♀️___________________________________________________It’s rare that everything in life will go as ...
06/08/2021

ONE STEP AT A TIME 🚶🏽‍♀️
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It’s rare that everything in life will go as planned, try not to dwell on it for too long that it consumes your mind and you can’t focus on moving forward

At some point in our lives, we will all make mistakes, do things wrong and have regrets; it is important to remember that these occurrences do not define you

Don’t forget that you have the power to make choices now that will define and shape your future!

Have a bless weekend ☺️

DEALING WITH DOMS (delayed onset muscle soreness🤓)___________________________________________________Here’s some advice ...
05/08/2021

DEALING WITH DOMS (delayed onset muscle soreness🤓)
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Here’s some advice for all of you on how to deal with them

⚠️NUTRITION - I’m talking protein and BCAAs (Branched chain amino acids). Protein aids muscle growth and repair and is essential for recovery. BCAAs help to decrease muscle soreness after a workout and they are naturally occurring in protein which help growth & repair of muscles.

⚠️STRETCHING - stretching is your number 1 chest friend to reduce soreness after a work out!! DO IT!!

⚠️REST DAYS - so so so important. Yes, muscle soreness is normal, but if your in genuine pain, leave your body to rest. It will THANK you later.

⚠️MASSAGE - I don’t mean an actual masseuse unless that’s your go-to! I have a massage gun - I hate it with a BURNING passion because it hurts A LOT on sore muscles but damn does it work

⚠️MEDICATE - natural cures and remedies are my favorite. Muscle balm & CBD oil are good to combat muscle soreness; even try a hot bath with Epsom salts, it cannot be beaten

Wearing

A fresh and productive Sunday will set you up for a successful new week.________________________________________________...
01/08/2021

A fresh and productive Sunday will set you up for a successful new week.
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SUNDAY EVENING:
- Set daily/weekly tasks and to dos
- Set yourself small goals and things to strive towards for the coming week
- Commit to yourself

💫🤍

28/07/2021

Leg day is the best day 🏋🏻‍♀️🏋🏻‍♀️🏋🏻‍♀️🏋🏻‍♀️
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Here’s a few snaps from my leg workout the other day…

•Deadlifts
•Leg press
•Lying hamstring

The workout also consisted of

•Hip thrusts
•Stiff leg deadlift (KB)
•Walking lunges (BB or DB)

Try 3 sets of each exercise
10-12 reps for each set

Don’t forget to activate your glutes before working out to maximise the potential🍑

Save this workout and give it go👊🏼

27/07/2021

EAT, SLEEP, TRAIN, REPEAT?🏋🏻‍♀️🤸🏻‍♀️🥊🧘🏻‍♀️🏃🏻‍♀️
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What’s the benefits in switching up your training?

It’s important to get all four types of exercise : endurance, strength, balance and flexibility. Each one had its own benefits and doing one kind, can also improve your ability to do the others. Some of the benefits of changing up your training are:

- Prevent hitting a plateau 📉
- Prevents overuse injuries 🩹
- Build new muscles 💪🏼
- Beat workout boredom 😴
- Help keep your brain healthy 🧠
- Get excited about exercise again 😛

Shout out to for bringing out my inner Rocky Balboa 🥊

DONT LET THE WEEKEND BE YOUR WEAK END 🥂🍹🍕🍔🍩___________________________________________________I actively encourage my cl...
26/07/2021

DONT LET THE WEEKEND BE YOUR WEAK END 🥂🍹🍕🍔🍩
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I actively encourage my clients to adopt a healthy & balanced approach when it comes to achieving their goals and this is because I truly believe that enjoying the process & learning how to navigate social events is absolutely key to making a sustainable lifestyle 🔑

We have to keep our goals in mind in everything we do if we really want to achieve them. So, if you have social events or plans this weekend, of course go and enjoy yourself but don’t completely lose sight of your goals.

Save this post & look back at it, to keep you motivated and focused when you start to feel yourself losing sight of your goals of forgetting why you started.

You got this💫

I learnt a long time ago to stop worrying about the things that I can’t control and start paying attention to the things...
23/07/2021

I learnt a long time ago to stop worrying about the things that I can’t control and start paying attention to the things I CAN control. Attitude, effort & focus are amongst the things you can control so focus on these and you’ll get to where you want to go✨
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Happy Friday everyone, hope your all having the best day🤍

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