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It’s the weekend people! Make sure to take time for yourself, relax and reflect... all of which our @simonhallbc is doing even from the other side of the world in Thailand ️. #reflect #relax #holiday #travel #work #workholiday #thailand #bodycomp #reflection #fitspo #fitness #health #body #mind #sunny #books
This week’s short and sweet HITT workout comes from Coach Ashlee and will get the heart rate ticking and the whole body working. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ️14 min AMRAP (As Many Rounds As Possible) of: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ️12 calorie row ⠀ ️20 ball squat cleans - from floor every rep ⠀ ️24 walking lunges ⠀ ️Repeat until the time is up! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #workout #workoutmove #finishermove #bodycomp #coaching #fitness #performance #training #gymgoals #challenge #lunges #coaching #fatloss #muscle #rowing #squatsquad #squats #HITT
Recipe: Burrito Bowl by Ashlee Lighter evenings always make us think of Summer and this dish by Head Nutritionist Ashlee is a great way to jazz up boring chicken and rice. Deconstruct the delish flavours of a Mexican classic to get all the great macronutrients, without the carb dense wrap element. A win in flavour, and a great lunch box treat. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ️ What you need in your shopping list: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ️ Packet of microwave white rice ⠀ ️ Chicken breast / cooked chicken⠀ ️ Black beans ⠀ ️ Sweetcorn⠀ ️ Red onion ⠀ ️ Avocado ⠀ ️ Red pepper⠀ ️ Chilli⠀ ️ Spring onion⠀ ️ Sour cream⠀ ️ Lime, paprika and cumin⠀ ️ Grated cheese ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Make double the amount, and have one portion of dinner, and the other as your lunch box that everyone in the office will be envious of! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #AshleeEats #BodyComp #mealprep #food #recipe #brunch #fitspo #leanmeals #macros #mexicanfood #burritto #buritto #ricedinner #lunchideas #lunchbox #dinner #carbs #iifym
Your habit to focus on this week is ‘escape’. Escape into the book you’ve been meaning to read. Colour the artbook you were given. Go on a trip to the Lakes for the day, book a trip to Scotland for the weekend, or even take a week off and go to Thailand (just like the Body HQ Team!). Give yourself the permission to take at least 15 minutes to escape into the calm. - ️ We facilitate lifestyle transformations through #health, #performance, #body, #mind and #wellness #coaching. All under one roof at #bodycomp / #mindset #habit #habits #quote #calm #mindful #escapism #tip #relax #sundaynights
The benefit of online coaching with us; it doesn’t matter where you are, what time it is, and where we are. If you have a check-in, need a chat or simply have a question, we’re here for you. This is our Ashlee doing her a check-in and having a good old catch up with her client on the other side of the world! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #bodycomp #bodycompcoaching #onlinecoaching #pt #personalcoaching #ashleewinstanley #fitness #nutrition #coaching #mindset #training #starbucks ️
Here at Body Comp we understand how important a slow and steady weight loss approach is vs fad and yo-yo diets. All our clients come on a journey with us achieving continuous results they can maintain for life. For the same period-of-time they have tried to lose weight themselves (and put it back on) they are able to achieve the goals they set out to with our online coaching and programming. We don’t rush the results, so the results don’t go back on. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Read Ashlee’s full blog post on the slow and steady race on our blog [link in bio].⠀ -----⠀ ️ We facilitate lifestyle transformations through #health, #performance, #body, #mind and #wellness #coaching. All under one roof at #bodycomp / #motivation #progress #healthymind #onlinecoach #PT #tortoiseandhare #lifejourney #lifelesson #weightloss #fatloss #tortoiseandthehare #progress
New to the team, Coach Chris, isn’t wasting any time getting you into shape with this week’s Wednesday workout card focusing on quads. A workout you can do at home, or as a small finisher at the end of a gym session. Comment below with how may rounds you get in 5 minutes . ️5 min AMRAP (As Many Rounds As Possible) of:⠀ 1️⃣ 5 Burpees⠀ 2️⃣ 10 Air Squats⠀ 3️⃣ 20 Lunges ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you struggle with mobility, don’t jump between lunges, just simply step between them. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #workout #workoutmove #finishermove #bodycomp #coaching #fitness #performance #training #gymgoals #challenge #burpees #coaching #fatloss #muscle #squatsquad #squats
Recipe: Hasselback New Potatoes…⠀ This week, foodie Ashlee is brining you another Easter favourite, but this time a side dish with minimal prep, and fuss. Hasselback new potatoes are great to liven up a standard roast dinner, or pop on the side of a grilled chicken breast for a change from sweet potatoes. Add to your shopping list: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ️ 1 bag new potatoes⠀ ️ 2 tablespoons olive oil⠀ ️ Salt and pepper⠀ ️ Fresh rosemary ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Add some sliced onions and half a garlic to give some extra depth if you want to serve with a steamed chicken breast. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #food #recipe #toast #brunch #lunch #breakfast #sweetpotato #fitsp #leanmeals #macros #newpotatoes #hasslebackpotatoes #Hasselbackpotatoes #roastdinner #carbs #iifym
We welcome a new Coach to the team at Body Comp HQ. Meet Chris Lowden, specialist in performance in CrossFit, with a side of nutrition and a sprinkle of mindset. Chris makes a formidable addition to our suite of experienced, and focused online coaches to help facilitate your performance and nutrition goals. Watch the full video and read all about him in our latest blog post; link in bio .⠀ Give him some double tap love, a big hello in the comments ️ -----⠀ ️ We facilitate lifestyle transformations through #health, #performance, #body, #mind and #wellness #coaching. All under one roof at #bodycomp / #motivation #progress #crossfit #healthymind #onlinecoach #PT #crossfitcoach #crossfituk
You may have seen a prowler sled in the gym, but only seen someone pushing it, you may not know what else to do with it. Well, our Head Coach Simon got to work with an alternative move to build the triceps and oh did he feel the burn afterwards! This week's workout card is for you to give this movement a go at the end of your workout as a 'finisher'. Tag us with your photos so we can give you an epic high-five. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ At Body Comp HQ, Simon challenges our three coaches to the move; Carl, Ashlee and new to the team, Coach Chris. Who'd you think will pull the most over 10 meters? Get going guys. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #workout #workoutmove #finishermove #bodycomp #coaching #fitness #performance #training #gymgoals #challenge #coachchallenge #fatloss #muscle
If you're one of Coach Ash's clients, you may have tried this beaut already, but if you're not, then take a leap of faith and trust us, they are delish! Sweet potato toast. You read the correctly; sweet potatoes as toast! Have a go this coming Easter Weekend for a Sunday brunch with a twist. Add to your shopping list: ️ 1 large sweet potato ️ 1 avocado ️ 2 eggs ️ Olive oil ️ Fresh Basil ️ Salt and pepper ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #food #recipe #toast #brunch #lunch #breakfast #sweetpotato #fitsp #leanmeals #macros #eggs #recipes #bodycomp
Stop stalling. Don't wait for 'tomorrow'. Don't start your healthier life 'next week'. Do it now; drink a glass of water, stop checking your phone every ten minutes, get 8 hours sleep, wake up and own today. Start your healthy habits now.⠀ Stop stalling. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What habit will you start now? -----⠀ ️ We facilitate lifestyle transformations through #health, #performance, #body, #mind and #wellness #coaching. All under one roof at #bodycomp / #simonhall #quotation #healthypeople #motivation #progress #healthymind
Thinking of Summer holidays now the weather is (finally) getting better? Why not join us at our Marbella training and social event with a fully fun packed week of: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ️ Fully coached sessions from the team and guest coaches ️ Modified Strongman elements, conditioning, sunrise beach workouts, WODs, mobility, lifting techniques, recovery, mind and nutrition workshops ️ 1-2 runs at the full famous ‘Mike’s Gym’ assault course (Europe’s best obstacle course!) ️ Social evenings including our infamous steak night! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Interested? Email info@bodycompositionltd.com for more information. Link in bio too ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #event #retreat #obstaclerace #obstaclecourse #bodycomp #marbella #travel #traveller #food #friends #perfomance #mikesgym #summer #holiday #fitspo
Prepare yourself for death by burpees in this week’s workout Wednesday; Ladder of Pain. Pain is only temporary, and you’ll push yourselve to complete this workout starting with a: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2 calorie row then 2 burpees; ⠀ Followed by a: 4 calorie row then 4 burpees… ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Get the gist? Well, you’re going to keep going till you complete a 16 calorie row, followed by 16 burpees! Your score is the time it takes to do the last burpee. We challenge Coaches @coachcarlgreenslade verses @simonhallbc to this workout within the next 7 days - who do you think will complete it quickest? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fitness #burpee #progress #workoutmotivation #fatloss #muscle #lean #health #performance #bodycomp #gym #workoutwednesday #wod
Our weekly recipe is designed this time to give you an option out of scoffing all the Easter Eggs you’re about to accumulate over the coming weeks. Easter is only couple weeks away, and if you’re like our team we’ve already got several in the cupboard! Head Foodie Ashlee has come up with a great way to create some lunchbox treats, where you can get the kids involved with the bonus of a good dose of protein combined with a sea salty chocolate hit. Your only challenge is to not eat them all in one go! The ingredients: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ️ 4 tablespoons nut butter⠀⠀ ️ 2 tablespoons coconut oil⠀⠀ ️ 1 tablespoon honey⠀⠀ ️ 130g rice crispy cereal⠀⠀ ️ 1 left over Easter egg! ⠀⠀ ️ 2 teaspoon sea salt⠀⠀ ️ 2 scoop vanilla/chocolate protein powder ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Top Tip; Instead of making them in a baking tin, try muffin tin/cases for more ‘child’ friendly fun option. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #familyfun #easter #recipes #food #instafood #easterrecipe #easteridea recipe #lunchbox #protein #foodprep #mealprep #snack #pudding #crispycake
Embrace the struggle; it teaches and sculpts you into who you need to be to achieve – Body Composition Coaching.⠀ -----⠀ ️ We facilitate lifestyle transformations through #health, #performance, #body, #mind and #wellness #coaching. All under one roof at #bodycomp / #simonhall #quotation #healthypeople #motivation #progress #healthymind #struggle #embracethefear
Big love and good luck to fellow coach @olliejowett from @168coaching with #OneBigShave this month. Read his story, and donate to the fund, via the link in our bio. Please reshare if you can. #cancer #beatcancer #braintumour #donate #fundraising #gofundme #PTfamily #coaching #fuckcancer
What a fabulous competition we’ve got this month as we’ve teamed up with @cryoexpress who deliver non-invasive and pain-free chilly treatments to help with recovery, performance and health. In fact, our Simon has regular sessions to help recover. SO! They’re being very generous and going to give away a full body treatment session worth £60 at their Blackburn studio to one lucky BC follower ️. Cryo treatments have a range of benefits, including: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ️Anti-inflammatory⠀ ️Recovery : performance aid ⠀⠀⠀⠀⠀⠀⠀⠀⠀ How to enter: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1️⃣ Follow us @bodycomp_coaching⠀(and tell your friends to) 2️⃣ Follow @cryoexpress (yes we do check )⠀ 3️⃣ TAG two friends & Comment below with why you want to win the Cryo treatment! * T&CS bit: Competition ends Monday 26th March 8pm GMT. Decision is final. Once winner is announced & tagged, they are responsible to DM us with their email address to arrange an appointment. Prize is not transferrable, and you must be able to make your own way to/from the Cryo Express premises. The promotion is in no way sponsored, endorsed or administered by, or associated with, Instagram.⠀ ---⠀ #competition #freebiefriday #offer #comp / #cryoexpress #cryo #cryotherapy #recovery #cryochamber #painmanagement #restored #refreshed #mind #performance
Coached by Carl, this fantastic lady has two children, a hubby who’s away two weeks at a time on an oil rig, and still manages to eat right and workout alongside her home and work commitments. Results are possible when you’re consistent and focused, as this real-world example shows us, and we’re utterly proud of this week’s transformation!⠀ ---⠀ ️ We facilitate lifestyle transformations through #health, #performance, #body, #mind and #wellness #coaching. All over the globe and under one roof at #bodycompcoaching #bodycomp⠀ ---⠀ #fitness #fitfam #fitspo #progress #transformation #motivation #fatloss #muscle #lean #beforeafter #mum
This Wednesday we’ve got a workout tip for you: pause to progress! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ One second makes ALL the difference for progression: for one second FULLY squeeze the muscle being used at the peak of the movement. This week we want you to focus on your squats. When you get to your lowest point, make sure to pause for a second, maintain form and then rise up. Swipe right to watch the standard movement video to see how to perform the dumbbell split squat. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Notes: 1 - you can do the split squat or any variation of the squat to try out the 1 second pause to progress. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fitness #pause #progress #workouttip #workoutvideo #squat #fatloss #muscle #lean #health #performance #bodycomp #gym #workoutwednesday
A body is only as good as the mind that is driving it – Simon Hall.⠀ ----⠀ ️ We facilitate lifestyle transformations through #health, #performance, #body, #mind and #wellness #coaching. All under one roof at #bodycomp / #simonhall #quotation #healthypeople #motivation #progress #healthymind #mindset
A perfect #mealprep recipe you can increase the quantity and batch cook on a Sunday to have in your lunchbox with salad, or add with a side of rice for a dinner with a bang; this week’s recipe from Coach Ashlee is ‘Fajita chicken with salsa & guacamole 🥑 ’. Give the photo some double tap love, and save it to your profile, if it’s your cup of tea. Swipe right for the method ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The ingredients for 2 portions: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ️ 2 Chicken breasts chopped into strips ️ 2 Peppers chopped ️ 2 Red onions chopped ️ 4 Large tomatoes halved ️ 2 Chillies (deseeded) ️ 1 tsp garlic paste ️ 1 tbsp tomato puree ️ 1 tbsp olive oil ️ 1 Avocado ️ 30g Feta cheese (optional)⠀ ️ Fajita/Cajun spice mix ️ Basil leaves ️ Salt and Pepper *⠀ *⠀ #chicken #recipes #food #instafood #fajitas #avocado #recipe #lunchbox #lean #lunch #foodprep #IIFYM #macros
Tag your gym buddy in the comments ️ get set for our ab burner of a workout written by our Coach Simon. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Partner 1 – hold plan for 30 seconds⠀ Partner 2 – Lying on your back, raise and lower legs until 30 seconds is up.⠀ Swap roles and repeat until the plank can’t be maintained any longer. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Record your rounds, and we challenge you to get to 5! Tag us in your workout, or it didn’t happen ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Notes:⠀ 1 - you can do the plank on forearms or loaded on the hands like a press up position ⠀ 2 – try to keep your back flat and not stick your butt in the air 🤣!⠀ *** #fitness #fitfam #fitspo #progress #fitnesschallenge #partenerWOD #WOD #fatloss #muscle #lean #health #performance #bodycomp #gym #plank #plankchallenge #abs #sixpack #6pack
Our 2018 Marbella Event is up and running and taking bookings! Here’s what you can expect from the fully fun packed week: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ️ 10 Fully coached sessions covering elements of the assault course and fitness WODs ️ Strongman elements, conditioning, beach WODs, mobility and lifting techniques ️ 1-2 runs at the full famous ‘Mike’s Gym’ assault course ️ 2 social evenings including our infamous steak night in! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Interested? Send us a DM, or visit our website link in our bio! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #WODs #beachwod #beachworkout #events #event #retreat #performance #crossfit #workout #gym #obstaclerace #obstacles #marbella #holidaytrip #holiday #sport
We love all our women. #internationalwomensday
Coach @ashlee_winstanley's 6 week reset coaching program group has graduated ! We're excited that on average they've lost over 2.5kgs / 5 1/2lbs each! This week’s featured graduate decided to do two of the 6 week programs back-to-back! This lovely lady has finished with: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ - a loss of 7.7kg weight (that's over a 16lbs to you and I) and 30 inches around her body:⠀⠀ - 9cm loss off her waist ⠀⠀ - 13cm loss off her belly button ⠀⠀ - 8cm loss off her hips ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Wow! Congratulations to all the graduates, and we look forward to sharing their transformations over the coming weeks.⠀⠀ --⠀⠀ Q: What is the 6 week group coaching program?⠀⠀ A: It is a great for anyone just starting out and never have had coaching before or for those that need a little recap and push to get back into gear. It's typically only 6 weeks long (although our feature did two back t back making 12 weeks) so is perfect if you have a holiday or event planned and need the support, motivation and push to reach your goal on time. The group is personally coached by Coach Ashlee with the same nutritional and training approaches she use with her 1-2-1 clients.⠀⠀ --⠀⠀ Next 6 week reset program starts in Spring 2018 #excited.⠀⠀ ----⠀⠀ #onlinecoaching #6weekreset #coaching #PT #personaltrainers #coachashlee #change #progress #fitness #fitfam #fitspo #progress #transformation #motivation #tbt #bodycomp #transformationtuesday #nutrition #workouts #tbt #goals #performance #lifestyle #graduation
Oh. My. Gosh… today’s recipe from Ash’s pantry is her 5 simple ingredient Microwave Brownies! ⠀ 25g protein, 15g of carbs and 15g of fat and 100% tasty! You can make these in a microwave safe mug or plastic tub. We’ve made it in our nifty #sistemaplastic bowl usually reserved for our overnight oats. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The ingredients:⠀ ️ 1 scoop chocolate protein powder ⠀ ️ 1 egg⠀ ️ ½ banana mashed ⠀ ️ 2 tablespoons coco powder⠀ ️ 1 tablespoons almond or cashew butter⠀ ️ Roughly 60ml almond milk ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Mix together to form batter. Put in microwave safe box or individual mugs. Swirl in a little more nut butter across the top (optional) Microwave for 1 minute check, microwave for 1 minute more depending on desired fudgeyness ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Makes one, or you can…. share? Share brownies? Odd concept ⠀ #brownies #recipes #gymsnack #gymfood #food #instafood #foodtwist #quicksnack #recipe #gym #lean #treat #desert #gym #workout #peanutbutter #mealprep #IIFYM #macros #chocolate #desert
A roundup of reposts from our week from some of our fabulous Body Comp members and family: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1/ Kai’s house warming gift @wolf.girl.mtb⠀ 2/….along with @alexholowko’s and Kai’s mum on their first adventure video in their new home (see link in his bio!). ⠀ 3/ Carl’s fabulous client’s carb heaven (330-400g of carbs daily) @csalter93⠀ 4/ Our Ashlee down under⠀ AND FINALLY ⠀ 5/ @balancedbikinigirl‘s blog all about gaining weight the right way with support from our @SimonHallBC link in our bio to her blog. #LoveOurFamily ⠀⠀⠀⠀⠀⠀⠀⠀⠀ --------⠀ #OurFamily #TeamBodyComp #BodyComp #Travel #Australia #WeightGain #Performance #Germanshep #GermanShepherd #motorhome #MTB #mountainbikers #gains #carbs #roundup #confidence #wellness #performance #mindset
Head Coach @simonhallbc has put together this leg day workout card that can be done the next time you are down the gym… but be warned, you may be walking a lil’ like John Wayne when you’re finished as it’s 100% full on quad burn. Take the #challenge and you’re going to do as many rounds as possible in 20 minutes. Pace yourself: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1️⃣ 10 Barbell Back Loaded Squats 2️⃣ 20 Leg Extension 3️⃣ 20 Walking lunge (add a kettlebell carried as a goblet hold to your lunges if it’s a little too easy ) ️ And repeat for 20 minutes! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fitness #fitfam #fitspo #progress #fitnesschallenge #gymworkout #WOD #fatloss #muscle #lean #health #performance #bodycomp #bodycompcoaching #gym #weights #getfit #gym #quads #legday
We love seeing our athletes and community wearing our gear, so we decided to give away a fabulous Body Comp Sports Top to one of our fantastic followers! Simply do these three steps below to enter: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1️⃣ Follow us @bodycomp_coaching⠀ 2️⃣ Give the photo a like with some double tap love⠀ 3️⃣ Tag a friend in the comments below, along with the hashtag you think is the reason they should be following us – pick from: #recipes #nutrition #fitness #mindset #performance #wellness #coaching #advice #workouts or make your own up .⠀ *⠀ *⠀ *⠀ T&CS; Competition ends Sunday 4th March 7pm GMT. Decision is final. Once winner is announced & tagged, they are responsible to DM us with their postal address and t-shirt size for prize delivery. The promotion is in no way sponsored, endorsed or administered by, or associated with, Instagram.⠀ *⠀ #competition #wins #comp #bodycomp #bodycomposition #tshirt #brand #clothing #fitfam #fitspro #spreadlove #workout #gym #sports #friends #gear #win #giveaway #athlete #simonhall #crossfit

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