Tribe (2025)

24/04/2024

Stressed out? 🤯

It's time to pay attention!

Chronic stress isn't just a mental burden, it's seriously messing with your body too!

😱Let's talk about cortisol - the stress hormone that's got your body on high alert 24/7!⏰

When stress becomes a constant companion, cortisol levels skyrocket, putting your body into survival mode.

But here's the kicker - this hormone doesn't just mess with your mind, it changes your appearance too!

From that dreaded cortisol belly to pesky breakouts that pop up like clockwork, your body is sending out SOS signals!🚨

But it doesn't stop there!

Nope, cortisol throws your entire system out of whack - cue inflammation, fluid retention, excess oil - you name it!

😩The longer this stress hormone hangs around, the worse it gets! But fear not, you're not alone in this battle!

Do you need help reclaiming your glow!💪

Well say goodbye to stress and hello to self-care! ✨

Drop comment below with the word “CORTISOL” and I’ll send you a solution.

Talk soon,
Gauran

09/04/2024

Let me tell you something crucial, something that can't be overstated.

In the game of health and rehabilitation, if you're not working with the brain, you're missing the point entirely.

It's not just about the muscles, the bones, or the joints—it's about the command centre, the brain.

You see, the brain isn't just along for the ride; it's the conductor of the entire orchestra.

Every movement, every sensation, every thought—it all starts and ends with the brain.

So, if you're serious about optimising health, about achieving peak performance, you've got to start at the source.

Now, I'm not talking about some superficial understanding here.

I'm talking about diving deep into the inner workings of the brain, understanding its intricacies, its complexities.

Because let me tell you, once you start to grasp just how powerful the brain is, you'll realise that it holds the key to unlocking a whole new level of health and well-being.

Think about it like this: the brain controls everything—from muscle tone to cognitive function, from emotional regulation to physical coordination.

It's the ultimate control Center, and if we want to make real progress in rehabilitation, we've got to learn how to tap into its full potential.

That means understanding how the primitive brain influences muscle tone, how it shapes movement patterns, how it responds to stimuli.

It means recognising that rehabilitation isn't just about treating symptoms; it's about rewiring the brain, forging new connections, and unleashing its innate capacity for healing.

So, if you're ready to take your health to the next level, if you're serious about making lasting changes, then let me tell you: start working with the brain.

It's not just important—it's absolutely essential.

And once you do, you'll wonder how you ever approached health and rehabilitation any other way.

DM “BRAIN” to get started.

Gauran

07/04/2024

The first step to breaking the behaviour chain.

For most of us, when we hear the phrase "bad habit," we instantly think of a dozen things we do and wish we didn't (and maybe even more!!)

If so, you probably noticed that when you repeat the same behaviour over and over again, it eventually seems to just "happen" without you even noticing or thinking about it. But there is deeper stuff at work.

You don't just "forget" to go to the gym or polish off a bag of crisps while watching Netflix "without thinking".

There is a (sub)conscious process that controls every one of these actions.

It's called the behaviour chain.

Trigger > Thought > Action > Consequence

The behaviour chain describes the process you go through to produce any type of behaviour.

Understanding your behaviour chain is the first step to breaking a bad habit.

All behaviour chains have one thing in common: they start with a trigger.

Triggers come in many forms; They can be environmental, biological, mental, emotional, or social.

Imagine you walk into a work party and the waiter offers you a plate of canapes. That’s an environmental trigger!

You look around and all your friends are tucking into bits of pastry that get stuck in their facial hair or fall down their tops. Greetings, social trigger.

You've had a terrible day and are completely worn out. Nice to see you again, mental and emotional triggers, how have you been?

Thoughts can be great, but in the wrong hands, they can be evil and say things like "You're at a party, go on, let go!" or "They’re all stuffing their faces, why not you?"

Thoughts lead to actions. Actions like picking up the last 🍕 and tossing it into your mouth before your brain has a chance to think.🤔

Actions have consequences and there are four types of consequences: physical, physiological, psychological, or emotional.

In my pizza example, the consequences would likely be…

That was delicious (physiological).
My stomach doesn't feel so good (physical).
Wondering "why did I do that?" or "what's wrong with me?" (psychological).
Feeling disappointed or guilty (emotional).

Need help with creating new habits?

Then drop me a DM 😇

Talk soon,
Gauran

23/04/2023

💥Opportunity: For Just 5 Women…💥

I'm going to take just five ladies who want to drop 18lb+, build their confidence and have more energy before summer even arrives… ☀️

without having to do endless hours of boring cardio, ditch ANY of your favourite foods or give up events…

You see, every year I’m inundated when the first heatwave hits or people realise, they’re just four weeks out from their summer holiday - in a panic… 🤯

But this year will be different…

You can walk IN to summer in the shape of your life - and enjoy the whole season start-to-finish jam-packed full of energy and with confidence through the roof…

NOTE: this does NOT mean you’ll be in any kind of restrictive diet across the next 90 days but it DOES mean you’ll be in the shape of your life just 90 days from now - rolling right in to summer the most confident version of yourself to date ☀️🤯

…and love the new you and new simple routine so much you’ll NEVER go backwards ever again!

I will choose the five based upon who I believe will get the very best RESULTS and be the most fun to work with across the 90 days!

DM me the word "INTERESTED" now and I'll send you all the details 😘

07/04/2023

That gut feeling…⁣
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When Anita first appeared in my DMs, she was really suffering on a daily basis…⁣
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She told me that she felt as though “even fresh air could upset her stomach!”⁣
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She was eating next to nothing and not enjoying life very much.⁣
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It made her bloody knackered!⁣
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But still struggling to sleep at night…⁣
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Because she was plagued by unpredictable toilet situations.⁣
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Bad enough at night...⁣
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But during the day, it made her not want to leave the house.⁣
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Gut health is one of our main areas of expertise inside TRIBE FITNESS, and we weren’t willing to be defeated.⁣
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We went to great lengths to establish Anita’s lifestyle…⁣
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Her eating patterns, foods and drinks…⁣
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We helped her to keep a detailed, accurate food diary…⁣
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And got her bloodwork done.⁣
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And came up with a comprehensive plan of attack!⁣
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IT WORKED!⁣
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12 weeks in, and Anita is really feeling the benefits…⁣
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She’s able to freely eat the foods that sit well with her…⁣
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Avoid those that don’t with certainty…⁣
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And get her life back into the bargain.⁣
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She now enjoys evenings out, meals in restaurants and a level of freedom that she never thought possible.⁣
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She described her life as being “held hostage by her stomach”...⁣
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Now… She is healthier, leaner, happier, stronger and living her best life.⁣
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Anita, you showed incredible patience.⁣
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You stuck with it when others would have given up…⁣
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And for that reason, I have nothing left to say other than I think you are fu***ng amazing…⁣
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Well done!⁣

30/03/2023

Attention = results.⁣
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It stands to reason, really, doesn’t it?⁣
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When I give you my full attention, you get better results… FACT.⁣
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So, I like to keep numbers down…⁣
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Contact frequent…⁣
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Maintain a close client/coach relationship…⁣
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And keep those channels of communication open at all times.⁣
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My programme is based on the idea that with enough information, support and accountability…⁣
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Every single dedicated person is capable of fu***ng incredible results.⁣
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But this can’t be achieved if I don’t have time to serve my clients…⁣
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Or if my clients withdraw from me.⁣
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I pride myself on my client results…⁣
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And I take it incredibly personally if people tap out or don't feel like they can stick to the plan.⁣
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That is why I’m gonna insist on being all up in your business 😂⁣
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If you’re looking for a coach who will let you come and go as you please…⁣
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Be slack with your goals and targets…⁣
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Or ghost him on check-ins…⁣
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I am definitely NOT that guy.⁣
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But if you’re searching for unwavering attention…⁣
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Someone who you have unlimited access to…⁣
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And someone who actually gives a f**k what happens to you…⁣
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We should 100% talk.⁣

23/03/2023

Feeling unsupported?⁣
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I’m willing to bet that the majority of people reading this post have felt this way about their diet and fitness at some time in their lives…⁣
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Maybe you have a partner who can’t see the merit in what you are trying to achieve…⁣
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A family who can’t see the pain you are in…⁣
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Parents who push you to eat their home-cooked food even though it includes your entire calorie allowance for the month 😂⁣
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Friends who entice you out for a coffee which turns into you downing 3 bottles of finest house red and a giant pizza…🍷🍕⁣
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Often without knowing it, these people are being unsupportive…⁣
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They might think they are showing you friendship or kindness…⁣
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But, in reality, they are standing in the way of the best version of you.⁣
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It’s really fu***ng hard to stay strong at the best of times…⁣
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But when it feels like the whole world is against you…⁣
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It’s totally impossible.⁣
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That’s where a knowledgeable coach comes into their own (that’s me btw 😂).⁣
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TRIBE FITNESS can equip you with accurate information…⁣
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A detailed, bespoke nutrition and training plan…⁣
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Unlimited support whenever you need it…⁣
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And the backing of our fabulous fitness family community.⁣
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With all of these secret weapons in your fitness armoury…⁣
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Failure is just not an option.⁣
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THAT'S why this time will be different.⁣
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Because you're CHOOSING something different.⁣

22/03/2023

I’m willing to bet you’ve tried a million diets…⁣
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At least, it probably feels like that!⁣
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I bet you feel as though you’ve had a crack at everything…⁣
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From cabbage soup to meal replacement shakes…⁣
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And all of the other stupid s**t in between 😂⁣
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Suffice it to say you’ve really had enough…⁣
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Come to the end of your rope and are feeling, frankly, pretty pi**ed off.⁣
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But the thing is… If your body is out of whack…⁣
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Everything is going to feel far more difficult.⁣
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That’s why inside TRIBE FITNESS we focus on getting the basics spot on…⁣
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We assess your holistic health…⁣
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How different foods affect you…⁣
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And take into consideration the pressures you have in your life.⁣
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That’s why we aren’t like other coaching programmes…⁣
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We’re not about 6-packs and how heavy you can lift…⁣
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We want to strengthen and empower the whole of you…⁣
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Do you think that approach would suit you better?⁣

12/03/2023

Why did you pick me as a coach?

“So I’d been following you for over a year - so I contacted you before my second baby and then I fell pregnant, so took a step back. But I was following you, and I think it was all the extra knowledge you provide - found it fascinating.

Also I feel like your ‘work’ isn’t just a quick fix, just from your Instagram you can tell it’s like a lifestyle change. Then I spoke to Anisha about it, and she was like go for it.

I think as well I’d chatted to a couple of pts/coaches before and it just didn’t feel right. I remember my first call with you and I wasn’t in a great place and you just listened, and I think I knew then like Im ready to change. Whereas the other people i was still thinking about joining and not doing anything about changing myself. Don’t know just felt right, I can’t explain it.

It’s not just about losing weight - deffo mindset. Weird because that’s why people join (including me) but it’s your mind set man and you encourage working on that as well as looking at your lifestyle 💖💖”

Super proud of my clients first check-point.

Being a mum of a new born can be challenging, however that didn’t stop us!

Results or Reasons?

You choose

Talk soon,
Gauran

06/03/2023

I was struck by how quiet she was…⁣
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She'd joined the programme, and settled in really well.⁣
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But when I'd ask her questions, she would answer - but always as briefly as possible…⁣
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She wouldn’t hold eye contact…⁣
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And it was clear that she was painfully shy.⁣
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Communication became a problem as a result of this shyness.⁣
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It wasn’t that she didn’t want to speak to me…⁣
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But she’d never been encouraged to discuss how she felt…⁣
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Share her opinions…⁣
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Or be vulnerable….⁣
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So it was almost as though she didn’t even know how.⁣
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Weeks passed, and she gradually got to grips with me badgering her 😂⁣
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She began to integrate herself into our fantastic community…⁣
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And I slowly saw her beginning to open up.⁣
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Then one day, she plucked up the courage to tell me she didn’t like a part of her workout programme!⁣
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I was absolutely fu***ng delighted 😂⁣
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It was a monumental moment for her…⁣
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Her self-belief and confidence were growing right before my eyes, and I was like a proud father.⁣
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From there on, there was no stopping her…⁣
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She began to feel comfortable joining in with group discussions…⁣
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The weekly check-in was now a chatty affair…⁣
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And she became a super-valued member of our fitness community.⁣
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The physical transformation this incredible woman has been through really is secondary in her story…⁣
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She’s found her voice…⁣
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And now there’s no stopping her.⁣

04/03/2023

Going through your partner’s phone?⁣
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Would you, though?⁣
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Would you open and read their mail?⁣
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Go through their Facebook account?⁣
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Or read their diary?⁣
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If you answered “yes”, there’s a good chance you have trust issues 😂⁣
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And we all know how destructive this behaviour can be.⁣
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Not said with judgement, I know exactly how it feels.⁣
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Why am I talking about this?⁣
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Because the client/coach relationship is exactly the same as a romantic relationship…⁣
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In that, we need to absolutely trust each other in order for things to be healthy and productive.⁣
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We need to communicate clearly…⁣
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Set boundaries with each other…⁣
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And know what to expect.⁣
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We need to be working towards a common goal… United in our efforts…⁣
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And know that we have each other's best interests at heart.⁣
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I insist on this level of commitment from my clients…⁣
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And always deliver this degree of dedication…⁣
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And will settle for nothing less.⁣
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So, if you’re pi**ed off with being messed about…⁣
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Sick of being promised the earth only to end up with nothing…⁣
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And had enough of bulls**t…⁣
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Look no further 😊⁣

03/03/2023

It’s not always going to be a bed of roses 🌹⁣
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I’d be lying if I told you that working on your health and fitness is easy…⁣
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Or that progress is straightforward…⁣
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And you’ll never experience challenging times.⁣
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The cold hard truth is… ⁣
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Sometimes the journey will test you.⁣
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Sometimes you will want to scream and punch something… (possibly me!)⁣
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Sometimes you’ll want to eat all the cake…⁣
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And sometimes the gym is the last place on earth you’ll want to be.⁣
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There will be periods of self-doubt…⁣
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Times when you will wonder why the f**k you started…⁣
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And days when you just can’t see light at the end of the tunnel.⁣
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But that’s why I’m here…⁣
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It’s my job as a professional coach to encourage you when you can’t…⁣
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To inspire you when you’re feeling flat…⁣
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And to get you back on track when you’ve lost sight of your goal.⁣
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I exist purely to help you work through your fitness challenges…⁣
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You’ll never be alone with it again.⁣
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Together I promise that we can work through any challenge…⁣
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And come out the other side as winners…⁣
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That, my friend, is my sincere promise to you.⁣

02/03/2023

I want to know what you think…⁣
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When I work with clients, I always make sure they understand that I am open to listening to their opinions…⁣
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That I want to hear what they have to say…⁣
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That I really value their feedback.⁣
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Feedback is precious…⁣
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It’s how we learn…⁣
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How we improve…⁣
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How we grow.⁣
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If you’ve encountered coaches, who won’t take your feedback on board…⁣
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Run for the fu***ng hills, my friend.⁣
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Any person who won’t listen to the opinions of others is an idiot!⁣
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None of us knows everything…⁣
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And everyone’s viewpoint is valid.⁣
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That is why I go to great lengths to let my clients know that I really value what they have to say…⁣
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And am always happy to listen to their opinions…⁣
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And implement their feedback wherever possible.⁣
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And that is why my door is always open… As is my mind.⁣
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All suggestions welcome…⁣
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What’s on your mind today?⁣

01/03/2023

Expectations…⁣
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When they are met, it feels incredible…⁣
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We feel justified that we were brave enough to expect such a great outcome…⁣
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Proud of ourselves for setting the bar higher…⁣
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And pleased that we dared to hope for more.⁣
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However…⁣
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When expectations and outcomes don’t align…⁣
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The disappointment can be crushing…⁣
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And cause us to shut down or tap out.⁣
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When people join a coaching programme, they will obviously have expectations…⁣
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But if these expectations are not communicated to the coach…⁣
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They run the risk of serious disappointment.⁣
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Similarly, the coach will have expectations when it comes to the client…⁣
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This is why clear communication is an absolute must when it comes to the client/coach relationship.⁣
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Both parties are probably not going to get what they want out of this partnership…⁣
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If they don’t express their expectations, early doors.⁣
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Communication is absolutely key inside TRIBE FITNESS...⁣
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We pride ourselves on digging deep with our clients to get to the root of what they REALLY want their lives to look like.⁣
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We ask them to go into minute detail and leave no stone unturned…⁣
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To paint a clear picture of what they want their bodies, minds and lives to look like.⁣
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The result?⁣
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None of our clients ever go away feeling disappointed.⁣
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FACT.⁣

19/02/2023

Shila has battled with her weight for what has felt like an eternity.

She has tried every diet on the market, but nothing seems to stick.

She even went through other personal trainers, but none of them could get through to her.

As she grew older, she began to blame her age for her weight struggles, and her high stress levels didn't help her situation one bit.

She was caught in a cycle of negative self-talk, always putting herself down for not achieving her weight loss goals quickly enough.

But things changed when I pointed out that she needed to heal her relationship with food and how she saw herself.

She began to see the importance of nourishing her body with healthy foods because there is no point in losing weight if it will cause other health problems such as hair loss, lack of energy, and damage to the skin along the way.

So we focused on building her self-love and positive self-talk, allowing her to break free from the cycle of negative thinking and helping her understand that it’s not just about weight loss.

We knew that she wanted quick results, but we also knew that the key to lasting progress was patience and a sustainable approach.

With our guidance, she began to see long-lasting progress of which she is proud of.

Don’t get me wrong, we still have a lot of work to do, but I just wanted to acknowledge her patience as I know that in the past, she has had faster results, but they weren't sustainable.

Need help losing 5-20kg of weight, without the guess work?

Then DM me NOW with the word “INTERESTED” for more info

Talk soon,
Gauran
Your Last Coach
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07/02/2023

Clean eating, quick fix diets, endless hours of exercise…

Chances are you’ve been through these methods 🙄

Yet still have no idea where to start.

I often speak to mums who feel like no matter what they do, it’s a constant battle trying to find something that works.

Plus with the amount of information out there...

It can be confusing deciding which method to follow.

Talk about decision fatigue - am I right???

There IS an easier way to get into the best shape of your life that doesn’t require you to give up your life to make it happen.

And the main three shifts these mums can make fast are:

1. Having Complete Clarity�
Clarity leads to certainty, certainty leads to action, and action leads to results

Gaining clarity allows you to build a clear pathway to your goals (you’d be surprised how many take the “blind folded” approach...)

2. Follow A Nutrition Method Based of Your Blood Test �
A lot of mum are told to “eat clean” and starve themselves, only to eventually fall off the wagon completely…��Our nutrition method is designed to help you get into incredible shape without giving up the way you love to live!��3. Get Expert Guidance
�THIS is the big shortcut that will save you countless hours of frustration.
�When you have an expert you can turn to, you can get personalised, actionable advice and strategies to overcome your unique challenges.

I REALLY want to ram that last point home.

Getting expert advice is THE key to getting into the shape of your life successfully.

So you get to skip the BS and get straight to the results.

Don’t you think that’d increase your chance for success?

Help you stay motivated and smash through your roadblocks?

And reach your weight loss goals faster?

Of course it would!
�If you want to learn more about these 3 simple principles,

DM “INTERESTED” and I’ll send you all the details about our coaching programs through messenger.

Talk soon,
Gauran

05/02/2023

The liver plays a crucial role in several important bodily functions including:

👉Metabolism: The liver regulates the metabolism of carbohydrates, fats, and proteins, converting them into forms that can be used by the body for energy and other purposes.

👉Detoxification: The liver filters toxins and harmful substances from the blood, breaking them down and eliminating them from the body through bile or urine.

👉Hormone regulation: The liver produces and regulates a variety of hormones and bile, which helps in the digestion of fats.

👉Blood glucose regulation: The liver stores and releases glucose into the bloodstream to maintain stable blood sugar levels.

👉Vitamin and mineral storage: The liver stores several important vitamins and minerals, including Vitamin A, D, E, K, and B12.

The liver also plays a crucial role in the regulation of thyroid hormone levels.

The liver is responsible for converting the inactive form of thyroid hormone (T4) into its active form (T3), which can then be used by the body's cells.

Additionally, the liver helps regulate the amount of thyroid hormone in circulation by controlling the rate at which it is broken down and eliminated from the body.

A healthy liver is essential for maintaining normal thyroid hormone levels and proper thyroid function.

If the liver is damaged or not functioning properly, it can lead to imbalances in thyroid hormone levels, which can result in hypothyroidism (low thyroid hormone levels) or hyperthyroidism (high thyroid hormone levels).

These imbalances can cause a wide range of symptoms, including fatigue, weight changes, and mood swings.

Therefore, taking care of the liver and maintaining its health is important not only for overall health but also for proper thyroid function and regulation of thyroid hormone levels.

Need help getting to the root cause of your health challenges?

DM the word “HEALTH” for more info

12/01/2023

Eating is not just about satisfying hunger, but also about nourishing our bodies and minds.

In order to fully benefit from the nutrients in our food and avoid overeating, it is important to be in a parasympathetic state before eating.

The parasympathetic state, also known as the "rest and digest" state, is the opposite of the sympathetic "fight or flight" state.

When we are in a parasympathetic state, our heart rate slows down, our blood pressure drops, and our digestion and immune systems are activated.

This allows our bodies to efficiently absorb and use the nutrients from our food.

On the other hand, when we are in a sympathetic state, our bodies are focused on survival and are not as efficient at digesting and absorbing nutrients.

This can lead to indigestion, bloating, and even weight gain over time.

To get into a parasympathetic state before eating, try to relax and take deep breaths. Avoid eating in front of screens or in stressful environments.

You can also try meditation, yoga, or other relaxation techniques before sitting down to eat.

In summary, getting into a parasympathetic state before eating is crucial for good digestion, nutrient absorption, and overall health.

Taking the time to relax and prepare for a meal can help ensure that you are getting the most out of the food you eat.

Tribe