Ci PT fitness and performance

29/12/2022

Walking is the secret weapon for fatloss, I’m not saying any other forms of cardio is a waste of time.

If you don’t like running, then don’t run. Don’t feel like you need to force yourself to go for a run or hammer treadmill sprints.

At the end of the day it all comes down to ‘consistency’ and I’m sure you’d be able to do 20 minutes of walking everyday compared to a 20 minutes of running.

Think smart, something for you to think about and take into 2023

CI FIT 👊🏻

21/12/2022

24/01/2021

SUNDAY

Active Sunday ❄️❄️❄️

CI FIT gang are smashing it!

Do you want to get involved and be a part of the team?

We can work and and implement the right procedures to achieve your goals.

👉🏻 Results

👉🏻 Structure

👉🏻 Accountability

👉🏻 Support

👉🏻 Community

then drop me a DM with ‘SUNDAY’ and I will get information over to you to get started

CI FIT OUT👊🏻.
_______________________________________________________
BOOK your 🆓 consultation ⬇️
Email: Ciaran_con@live.com 💻
Message: 07816366376 📱
Slide into my DM 📲

21/01/2021

🤔THURSDAY THINKING🧐

⬇️⬇️‼️READ ‼️⬇️⬇️

So a-lot of us are worried about them little things in the bathroom or where ever you store them, yess you know what I’m talking about...the scales. We all worry too much about what number is displayed when we step on.

Firstly, yes it is a useful tool on your weight loss journey, however they don’t even tell the whole story. In fact I have listed a few things that they don’t measure and more importantly these are the things that you should be focusing on day to day.

So what the scales don’t show you ⬇️⬇️

💤 Sleep quality
🍔 Relationship with food
👖 Clothes fitter
💪🏻 Your strength
🔋 Energy levels
📏 Measurements
❤️ Cardio vascular (blood pressure)
🧠 Mental health
📉 Resting heart rate
🥗 Food intake

One of the biggest things that I teach my clients is how to enjoy the foods they love and still remain on track.

Taking this on board and these victories will lead to a greater result

CI FIT gang are smashing it!

Do you want to get involved and be a part of the team?

We can work and and implement the right procedures to achieve your goals.

👉🏻 Results

👉🏻 Structure

👉🏻 Accountability

👉🏻 Support

👉🏻 Community

then drop me a DM with ‘LOSS’ and I will get information over to you to get started

CI FIT OUT👊🏻.
_______________________________________________________
BOOK your 🆓 consultation ⬇️
Email: Ciaran_con@live.com 💻
Message: 07816366376 📱
Slide into my DM 📲

20/01/2021

🔮WEDNESDAY WISDOM💡

So, with the current circumstances we are all in, we only have the option to train at home or outside, weather dependant 😢. Sometimes you just need to put your big boy/girl pants on and just GET IT DONE.

You can still progress with your home workouts, you don’t have to be killing your self everyday but just get something done.

If you don’t have an idea of what to do or you’re lacking a plan, why not drop me a DM and I can help you out 💪🏻

CI FIT gang are smashing it!

Do you want to get involved and be a part of the team?

We can work and and implement the right procedures to achieve your goals.

👉🏻 Results

👉🏻 Structure

👉🏻 Accountability

👉🏻 Support

👉🏻 Community

then drop me a DM with ‘PLAN’ and I will get information over to you to get started

CI FIT OUT👊🏻.
_______________________________________________________
BOOK your 🆓 consultation ⬇️
Email: Ciaran_con@live.com 💻
Message: 07816366376 📱
Slide into my DM 📲

17/01/2021

☀️SUNDAY☀️

Note to self if you ever don’t have any weights available, just use your other half 😝

Happy Sunday guys another big week ahead 💪🏻.

14/01/2021

🧐THURSDAY THINKING 🤨

So we have been placed into another lockdown HAPPY NEW YEAR indeed

Third times a charm 🤣

TIPS TO GET YOUR THROUGH ANOTHER ONE ⬇️

📝 Biggest thing that has changed is your routine, so build one. Set a routine you can do day to day, working out, work, set bed time. Uncertainty breads anxiety.

📰 Try to reduce the amount of news you take in, there is lots of s**t circulating at the minute so try to limit what you are listening to or following.

🔄 Connect with people around you, online of course. Talk to people who make you feel good. Don’t be living on social media as this can sometimes have a negative effect

🚶🏻Enjoy the great outdoors, yes it may be snowing in parts of the UK but you can still grab a coat and go and explore. Plus its a great way to clear your mind and get your NEATUP 247

☹️ Don’t feel guilty, there is no correct way to get through this time, we will be fine just getting through this.

🎬 You don’t need to produce something in this time off. You don’t need to learn new skill sometimes its fine for them down days, days watching Netflix, they are a time to reset.

🍆 Don’t be a dick, wear your mask where you are suppose to. Abide by the rules set out and support who we can. You may not believe in it but people are dying everyday and the sooner we gain control the faster we will move forward.

🧘🏻‍♂️ Take a moment to relax and breathe, take a minute to relax and think about what you are doing.

☺️ Reevaluate uncertainty. When you understand that you aren’t able to predict the future you can focus on the present and change the NOW.

💯 There is an end to this. It may not be clear now but at some point it will be. We will appreciate the things we aren’t able to do now more then every before. We know what we need and miss and what/ who we can do without.

CI FIT gang are smashing it!

Do you want to get involved and be a part of the team?

We can work and and implement the right procedures to achieve your goals.

👉🏻 Results

👉🏻 Structure

👉🏻 Accountability

👉🏻 Support

👉🏻 Community

then drop me a DM with ‘NOW’ and I will get information over to you to get started

CI FIT OUT👊🏻.

14/01/2021

Ahhh s**tt this again. -

13/01/2021

🔥WEDNESDAY WORK🔥

Cross fit challenge: CINDY ✅

Me and .lifting attempted this CrossFit style workout, CINDY yesterday. The workout consisted off

5 x Burpees
10 x Press ups
15 x BDW squats

We added a run after every 5 sets.

AMRAP in 20 mins. I managed 23 rounds let me know what you get in the comments.

CI FIT gang are smashing it!

Do you want to get involved and be a part of the team?

We can work and and implement the right procedures to achieve your goals.

👉🏻 Results

👉🏻 Structure

👉🏻 Accountability

👉🏻 Support

👉🏻 Community

then drop me a DM with ‘WORK’ and I will get information over to you to get started

CI FIT OUT👊🏻.
_______________________________________________________
BOOK your 🆓 consultation ⬇️
Email: Ciaran_con@live.com 💻
Message: 07816366376 📱
Slide into my DM 📲

12/01/2021

🔥TUESDAY TRANSFORMATION🔥

❗️READ THE CAPTION ❗️

I hate looking back at these pictures and it upsets me, but there’s a few things I have to say...

Now I know a lot of the time progress pics get quite a lot of backlash but I really do believe pictures can convey more than words describe. Yes a physical transformation is apparent but to me, this progress pic represents a mental transformation too.

Back then (and even now) I always heard: carbs make you fat, eating foods containing fat makes you fat, eating sugary fruits (😭), cake, chocolate, egg yolks, white rice, white bread and practically every other food that constitutes a normal diet make you gain weight/ be unhealthy. And I didn’t want to be overweight and felt guilty eating these ‘bad’ foods. So I stopped eating them. And what was basically left of my diet? Chicken, fat free yoghurt, vegetables and low carb bread. That really was IT. What I didn’t know however, was that no certain food just makes you overweight - you don’t bite a piece of chocolate and wake up the next day X stone heavier. No no no it really doesn’t work like that.

Unfortunately, for some reason, no one wants to tell you that the only thing that makes you gain weight is a caloric intake higher than your maintenance calories. Therefore, because I was in a major caloric deficit every single day, I got to a place I never intended on getting to.

Moral of the story here: eat all the goddamn foods, there’s nothing wrong with them. You should consume foods that taste AND make YOU FEEL GOOD, without having a negative annotation to them because these foods ARENT BAD FOR YOU in moderation! You deserve that. You also deserve to actually enjoy life and not focus on making yourself ‘smaller’ and constantly focus on ‘losing weight’. Losing weight isn’t what makes you ‘fit and healthy’, as CLEARLY demonstrated here. And most of all, eat the goddamn CAKE 🥲.

Anyways, I’m not gonna dwell to much on past me, but I think it’s important to sometimes take your hat off to yourself and say congrats.

CI FIT gang are smashing it!

DM me ‘NOW’ for more info.