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Personal & group training from our south coast gym

Establish Health and Performance is a training facility specialising in fat loss and body composition. Our weekly timetable has been uniquely designed to achieve these results, with a variety of training methods, such a strength and conditioning, High Intensity Interval Training (HIIT) and mobility.

est.h_p

RECLAIM YOUR BODY!! Our next 8-week challenge star

RECLAIM YOUR BODY!!
Our next 8-week challenge starts on Tuesday October 6th, 2020 (after long weekend)🙌🏼🔥🎉🎊

No cutting carbs🍰🍪🍔
No restrictions 🍺🥂🍿
This 8-week transformation focuses on your required macros and body type. A personalised challenge specifically calculated for your body!

To register for our next 8-week challenge, ready in time for summer, head over to our website for more into or contact us for the link💪🏼
visit: www.esthealthperformance.com or DM us today

Start by making a few good choices, that's all you

Start by making a few good choices, that's all you need to focus on this week!
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Don't try and over complicate things or make things harder than they need to be and overthink things... that's where most of you are going wrong.
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Keep it simple, make a few good choices this week and focus on building momentum, rather then trying to change your whole life in a short space of time.
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It takes time to build yourself up and create what you consider to be an exceptional life and it all starts by being aware and mindful of the choices you are making each and every day.
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Start by making a few good choices with your health and your fitness regime.
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Start by making a few good choices when it comes to looking after your own wellbeing and managing your stress & energy levels.
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Start by making a few good choices with your diet and what you are eating and drinking throughout the day.
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Start by making a few good choices with what you are allowing your mind to consume each day whether it's music, TV, video games or what people around you are saying or doing.
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Start by using your free time to create and work on yourself.
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Start by making some wise choices with your week, so you can make progress.
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Keep it simple, have some fun and just make a few good choices this week, that's all you have to do and that's all I'm asking you do!
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I know you got this!
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Coach Mark✌🏽
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#juststart #takeaction #nowisthetime #remindyourselfdaily #vision

Deadlifting is an anaerobic exercise boosting your

Deadlifting is an anaerobic exercise boosting your metabolism. It's an efficient way to burn calories and lose fat fast.

Women who perform it regularly with the proper technique burn fat more efficiently than those following other workouts like cardio, jogging, and even dieting.

A 2014 study by Arizona State University reported that strength training burns over 450 calories an hour, a number that may vary depending on the intensity of your workout and your weight.

Burning this amount of calories is enormous and is far better than your average run on a treadmill. In the calorie and fat burning department, deadlifting produces excellent results.

EST ATHLETE: @ellegracebaguley_

Fathers Day message.... 👊🏽 You must have a

Fathers Day message....

👊🏽 You must have a plan or vision for the future. Or you will find yourself living in the past and in the good old days.

👊🏽 Not having a plan or vision, will cause you to think what could have been or who caused you to be where you are today!

👊🏽 Your future is your responsibility and you are where you are because of your decisions.

👊🏽The best thing about tomorrow, it brings an opportunity to realign and to rebuild.

👊🏽 YOUR TIME IS NOW!!

#recalibrate #revision #plan #rebuild #takeaction

I know it’s been a strange year, a tough year an

I know it’s been a strange year, a tough year and in many ways you may see it as a disappointing year - so far.

But this week, I want you to put all of that behind you and focus!

I want you to commit to a goal, to put in the work and achieve something meaningful to you.

The next 7 days are not going to be a representation of the past few months - in fact, they are going to be a representation of your power, your dreams and your ability to focus and get what you want.

Drown out the noise with your focus, move the world with your energy and make your intentions clear.

I want you to think carefully about the week ahead and what you need to get done for your own sake and your own sanity.

Grab a diary or book and write down your plan for the week, and I want you to build your whole week around your single biggest goal.

Type it out in the comments below and commit to the outcome you want.

The world might be on hold. But your life isn’t and you need to feel your own power within again.

Make a decision. Make a move and get it done this week. Whatever it is, I believe in you and your ability to change any part of your life - one piece at a time.

Take that step and let’s go have a Powerful week. Leave your fears and doubts at the door, because this week you conquer all.

What’s your single biggest goal for the week ahead?

Coach Mark
#itsnevertoolate #nowisthetime #plan #faith #goalsetting

How do I express what’s in my heart, when there

How do I express what’s in my heart, when there is no words that can explain or express how much I love you. I paused today to remember how far we have come, and how much I appreciate who you are to me.

I thank God for blessing me with someone who can pull the best out of me. And it’s Because of how selfless, patient, gentle and consistently kind you are in giving all of yourself. You are persistent in encouraging me on how God see’s me and you strengthen me with your words.

HAPPY ANNIVERSARY AND LOVE YOU SO
MUCH☺️

Thank you for saying “I DO”🙏🏽

#godfirstlovedme #anniversary #blessed #faith #loveofgod #thankyou #wifeyforlifey

Life is about moments. Create them. Don’t wait f

Life is about moments. Create them. Don’t wait for them✌🏽
@est.h_p
#esthealthperformance

I know you want it all and you want it now, and I'

I know you want it all and you want it now, and I'm here to tell you. It's that very attitude that will hinder your progress and stunt your growth and personal development.

You have to give yourself time to develop and grow and build yourself up over a period of time so that you become the type of person who can responsibly handle your vision, dreams and aspirations.

Be gentle with yourself and allow yourself time to develop a strong and solid foundation emotionally, spiritually, mentally, physically and professionally. Because there is nothing more powerful and attractive than a man or woman who is rock solid and has a deep level of understanding and inner strength.

You won't develop any of that over night, you won't even develop it over 2 or 3 year. Because it takes decades to build yourself up in way that no one or nothing can ever break you or stop you!

Be patient and allow the process of life to unfold in its own unique way while you develop yourself and become stronger, wiser and better and evolve into a powerful and confident version of yourself.

So don't beat yourself up about how long it is taking to see results, right now you are building a solid foundation and preparing yourself for greatness... Trust me your moment will come if you just keep believing and trusting and grinding each and every day!

I know everything will unfold in your favour and work out in the most magnificent of ways if you just give yourself time and allow yourself time to grow and develop!

Coach Mark #patience #takestime #themissingpiece #knowledgeispower #faith