Stay Focused Fitness UK

Parent & Child fitness mornings officially start tomorrow at Stay Focused Fitness ☀️⚽

Really looking forward to launching something positive locally for parents during the summer holidays.

A relaxed small-group workout where parents can train while children safely play nearby with footballs, games and outdoor activities 👶⚽

📍 Sutton Coldfield Town Football Ground

Tuesdays & Thursdays:
🕘 9am
🕚 11am

Limited spaces remaining for this week 👊

📱 WhatsApp to book:
07448 621320

Hi everyone 👋

With the May half-term and summer holidays approaching, Stay Focused Fitness at Sutton Coldfield Town Football Ground will be trialling some Parent & Child fitness mornings designed to help parents stay active during the holidays while children safely play nearby outdoors.

The sessions will focus on relaxed small-group training in a welcoming environment, with outdoor activities, footballs, games and child-friendly space available during sessions.

Trial sessions are currently being planned for May half term ahead of a bigger summer rollout.

🕘 9am
🕚 11am

Stay Focused Fitness
📍 Sutton Coldfield Town Football Ground
📱 07448 621320

Protein timing for muscle gains: 20-30g every 3-4 hours, especially post-workout. But is the ‘anabolic window’ myth or real?……..
It’s mostly myth unless you’re training fasted. Total daily protein (aim 1.6-2.2g per kg bodyweight) and spreading it out beats slamming it all after training. That keeps muscle protein synthesis going longer.
For actually increasing muscle:
• Progressive overload (lift heavier/more reps over time)
• Calorie surplus (250-500 extra daily, clean sources)
• Sleep 7-9hrs (growth hormone spikes here)
• Recovery (don’t train same muscles every day)
Hit me with your experience—does spreading protein help your lifts, or do you just smash it all post-gym? What’s your daily protein goal? Extra Tips to Actually Increase Muscle
• Aim for 4–6 protein-rich meals/snacks per day (not just 3 big ones).
• Prioritise leucine-rich sources post-workout (whey, eggs, meat, dairy) – 2.5–3g leucine per serving is the sweet spot.
• Add 20–40g carbs with your post-workout protein to replenish glycogen and improve the anabolic response.
• Total daily protein target: 1.6–2.2g/kg bodyweight (e.g. 120–160g for a 75kg person).
• Sleep 7–9 hours – poor sleep kills MPS.
• Be in a 250–500 calorie surplus if your main goal is hypertrophy.
• Train with progressive overload – timing won’t help if you’re not getting stronger.

Breaking down macros for weight loss: Aim for 40% carbs, 30% protein, 30% fats in a calorie deficit. Protein keeps you full, carbs fuel workouts, fats support hormones. Track for a week—what surprises you most about your intake? HealthyEating GymLife NutritionKnowledge FatLossJourney StayFocusedFitness

You never get to see the achievement of your race unless you start 🦾

Sweaty sessions to holiday celebrations.. it’s all about balance 🏋️ 🎄 🍻 🔥