Lukaris PT Centre

💪🏼🔥 FINISH YOUR WEEK WITH A FRIDAY BLITZ! 🔥💪🏼

It's only Monday, but there's no harm in getting Friday's workout planned already! 😂🏋️‍♂️

My Friday Circuit Class at Lukaris PT Centre is a great way to finish off the training week with a quick, intense workout! 💪🏼💦

🏋️ A mixture of strength exercises

🏃‍♂️ Cardio and conditioning

🔥 A good workout to get the heart rate up

😂 Plenty of laughs and probably a few complaints about what I've planned!

Nothing too complicated, just turn up, give it your best and head into the weekend knowing you've put in a good shift! 🙌🏼

📅 Every Friday

⏰ 5:35pm start

📍 Lukaris PT Centre, Ebbw Vale

💰 COMPLETELY FREE!

I join in with the workout myself, so I'll be suffering alongside everyone else! 😂💪🏼

These sessions are for my regular existing clients who have already trained with me, so everyone has a good understanding of the exercises and how the sessions work.

📩 Fancy joining us this Friday? Drop me a message and let me know! 😊🔥

📢💪🏼 FRIDAY CIRCUIT CLASS TIME CHANGE! 💪🏼📢

Just a little update for everyone who comes along to my Friday Circuit Class at Lukaris PT Centre! 🏋️‍♂️🔥

⏰ NEW START TIME: 5:35PM

📅 Every Friday

📍 Lukaris PT Centre, Ebbw Vale

A quick, intense blitz to finish off the week! 💪🏼🔥

As always, the class is completely FREE and available to my regular existing clients who have already trained with me! 😊💪🏼

A common mistake people make with bicep curls is letting their elbows drift too far forward as they curl the weight up.

A little movement is fine, but your elbows should stay relatively close to your sides throughout the rep.

In the photo on the left, the elbows come too far forward, bringing more shoulder movement into the exercise.

In the photo on the right, the elbows stay more stable so the focus stays on the biceps.

Curls are an isolation exercise.

If you can’t control the weight without your elbows drifting forward, lower the weight and clean up your form.

You’ll get more out of every rep.

💪🏼 A LITTLE BIT ABOUT ME! 🏋️‍♂️

Thought I'd share a little bit about myself, my background and how I ended up doing what I do today! 😁

I first started training in a gym at the age of 15 and pretty much fell in love with it from there! 💪🏼😂

At 19, I joined the Royal Navy, where I served for a little over 4 years as a Warfare Specialist aboard a Type 23 frigate. ⚓🚢

I left the Navy at the end of 2019 and decided to pursue something I'd always enjoyed, fitness!

That eventually led to me opening Lukaris PT Centre at the beginning of 2021! 🏋️‍♂️

It's certainly been a journey since then! Plenty of good experiences, plenty of difficult moments and A LOT of lessons learned along the way! 😂🙌🏼

Something else you might not know is that I used to box quite regularly! 🥊 I had a few competitive fights over the years, although it's not something I do anymore.

I've always enjoyed challenging myself physically, whether that's lifting weights, running or trying something completely different!

And for anyone interested in numbers, here are a few of my personal bests over the years! 👇🏼

🏋️ STRENGTH PERSONAL BESTS

💪🏼 Barbell Bench Press: 120kg

💪🏼 Hex Bar Deadlift: 225kg

💪🏼 Dumbbell Bench Press: 54kg each hand for 3 reps

💪🏼 Barbell Squat: 150kg for 3 reps

🏃🏼‍♂️ RUNNING PERSONAL BESTS

⚡ 5km: 19:52

⚡ 10km: 44:55

⚡ Half Marathon: 1:41:45

⚡ Marathon: 4:23:53

That marathon time still makes me laugh because I paced it absolutely terribly! 😂🏃🏼‍♂️ Started off feeling great and then very quickly found out why pacing is so important! 🤣

🎓💪🏼 MY QUALIFICATIONS

Alongside my own training and experience over the years, I've also worked towards gaining a number of qualifications to help develop my knowledge and the support I can offer clients! 📚🏋️‍♂️

🚑 Level 3 Award in Emergency First Aid at Work

💪🏼 Level 3 Diploma in Personal Training

🏋️ Level 3 Diploma in Exercise Referral

🎓 Level 4 Certificate of Higher Education in Health Sciences

🥗 RSPH Level 4 Award in Nutrition

Always plenty more to learn, and I certainly don't claim to know everything! But continuing to improve my knowledge and develop as a trainer is something that's always been important to me! 😊💪🏼

Now, I've never claimed to be a world be**er at anything. There's always someone stronger, faster or better at something, and that's absolutely fine!

But one thing I can say is that I give 100% into whatever I put my mind to. Whether that's my own training, running my business or helping the people I work with! 💪🏼

And that's something I try to get across to my clients too.

You don't have to be the strongest, the fastest or the fittest person in the room.

You don't have to train perfectly every week, hit personal bests constantly or compare yourself to what someone else is doing.

Life gets busy, motivation comes and goes, and sometimes things don't go to plan. I've experienced plenty of that myself! 😂

For me, it's about making the effort, being consistent where you can and trying to improve over time.

You don't have to be the best at something to give it your best. 💪🏼🔥

And that's a little bit about the person behind Lukaris PT Centre! 😁🙌🏼

🚨 FRIDAY CIRCUITS ARE BACK 🚨

If your Friday afternoon plans currently involve staring at the clock waiting for the weekend to start… I’ve got a better idea 😂

🕟 Friday at 4:45pm
💰 Completely FREE
📍 Lukaris PT Centre

Friday circuits are free for all PT clients

I’d recommend having a few sessions with me first. That way you know what to expect, I know how you move, and you can come along feeling a bit more comfortable rather than wondering what on earth you’ve signed yourself up for 😂

If you’re coming this Friday, drop me a message or comment below so I know who to expect.

See you Friday 👊

🏃🏼‍♂️🏅 CARDIFF HALF MARATHON COMPLETED! 🏅🏃🏼‍♂️

That was a tough one! 😂🔥

Really enjoyed the Cardiff Half Marathon today, but the course definitely pushed me! A few cheeky hills thrown in there too 😅⛰️

The atmosphere was unreal though! 🙌🏼🔥 So much support around the course and it definitely helped when things started getting tough!

I went into today knowing my long distance running isn’t quite as strong as it has been previously, so I wasn’t really sure what to expect.

Really pleased to still come in well under 2 hours! 🏃🏼‍♂️💨 Around 10 minutes away from my PB, but considering where my running is at currently, I’m pretty proud of that! 💪🏼🏅

Most importantly, I had the best people come down to support me ❤️🙌🏼

Overall, very pleased with today and another 13.1 miles in the legs! 1 hour 54minutes ⏱️✅🔥