Connecting The Dots – The Ultimate Planning Session – First Class Fitness

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Connecting The Dots - The Ultimate Planning Session

Connecting the Dots Workbook

GOT A QUESTION?

The coaches are not ‘fitness freaks’, but are fitness enthusiasts, that have devoted their goals to helping others fulfil theirs! They are passionate about health & fitness, and stay at the cutting edge of this ever-changing industry. To give it to you straight, they are devoted to ensuring everyone under the FCF parachute receives the attention, care and support they require and deserve.

Our coaches are all highly qualified and academic, in that they all hold a Bachelor degree in either sports coaching, science or performance. This is evident in their First Class approach to everything they offer and provide.

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GYM-PRO-APPAREL

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firstclassfitnessdorset

𝗔𝗮𝗿𝗼𝗻𝘀 𝗯𝗲𝗲𝗻 𝘄𝗼

𝗔𝗮𝗿𝗼𝗻𝘀 𝗯𝗲𝗲𝗻 𝘄𝗼𝗿𝗸𝗶𝗻𝗴 𝘄𝗶𝘁𝗵 𝘂𝘀 𝗳𝗼𝗿 𝟴 𝗺𝗼𝗻𝘁𝗵𝘀 𝗻𝗼𝘄…⁣
⁣
Beforehand he was ‘training’ at a commercial gym and essentially getting nowhere…⁣
⁣
He kept seeing the results we were achieving with our clients at the HQ on our Transform Coaching Programmes and eventually decided enough was enough and joined last September.⁣
⁣
Since then he hasn’t looked back!⁣
⁣
In that time he’s:⁣
⁣
- Lost 27kg Total Bodyweight⁣
- Significantly Dropped his Body-fat Percentage from above 26% to sub 15%⁣
- Become Much Stronger⁣
- Fell in Love with the Gym⁣
- Built Muscle⁣
- Met Freinds⁣
- Recently (last week) ran a 5k in 27:09 (previous best was 47:50 prior to starting at FCF)⁣
- Learnt how to Track & Manage his Diet⁣
⁣
Aaron has not:⁣
⁣
- Given up Alcohol or Any Specific Foods⁣
- Stopped Socialising⁣
- Eaten a Low Carb Diet⁣
- Trained Everyday⁣
- Lived like a Monk⁣
- Wondered Around the Gym Thinking “What Should I Do Next…”⁣
- Given up When Things Don’t Go His Way⁣
⁣
Aaron has with our help:⁣
⁣
- Followed Our Mens Transform Training Programme⁣
- Trained Consistently 4 x Per Week with us at the HQ⁣
- Tracked His Nutrition Daily⁣
- Increased his Steps & Hit The Targets we’ve Set⁣
- Bounced Back Quickly from Social/Special Events⁣
- Remained Disciplined When he’s Having a Busy Week or is Tired⁣
⁣
Aaron’s results are incredible and another example of what we do at First Class Fitness.⁣
⁣
If you’re a guy wanting to drop body-fat, become stronger and get on top of your health & fitness like Aaron has…⁣
⁣
Then drop us a message with the word ‘𝗧𝗥𝗔𝗡𝗦𝗙𝗢𝗥𝗠’ and we will send you the details about the programme.⁣
⁣
𝙈𝙪𝙘𝙝 𝙇𝙤𝙫𝙚⁣
𝙏𝙝𝙚 𝙏𝙚𝙖𝙢

𝗠𝗲𝗲𝘁 𝗝𝗮𝗱𝗲 📸 ⁣ ⁣ Whe

𝗠𝗲𝗲𝘁 𝗝𝗮𝗱𝗲 📸 ⁣
⁣
When she joined her main aim which she wrote down was ‘be happy with my physique in the mirror’.⁣
⁣
It was never to complete a photoshoot, however that’s how proud and happy she is with the results she’s achieve working with us.⁣
⁣
Here’s what she has to say about her journey 👇 ⁣
⁣
“I had been training in & out of the gym for years with no set routine before joining FCF…⁣
⁣
I now realise why I wasn’t getting anywhere!⁣
⁣
I didn’t have any structure, accountability or the know-how. Everything FCF provide!⁣
⁣
I had no confidence and I was a shell of myself. I wasn’t happy in my own skin and this was affecting all areas of my life.⁣
⁣
Since starting FCF my confidence has grown huge amounts (more than I ever expected!), and I’ve gained so much knowledge about my body, and what I actually can achieve with the right mindset along with expert help, support and guidance.⁣
⁣
I’ve pushed myself more than I ever have, and more than I ever realised I actually could!⁣
⁣
I signed upto FCF and specifically the Female Transform Programme to drop some body-fat, become more body confident and get a bit fitter.⁣
⁣
However, during my time I’ve done that as well as running 2 half marathons and recently completed a photo shoot which was honestly such an amazing journey and experience which I loved. I still can’t believe it’s me in these pictures. Ahhhhh!⁣
⁣
My mindset has completely changed and I have NEVER felt better!⁣
⁣
I wouldn’t have been able to achieve any of this if it wasn’t for the amazing team at FCF, I will be forever grateful to them.⁣
⁣
I can’t wait to progress even more in so many different ways.⁣
⁣
If you want incredible results and a family like community like no other than FCF is where’s it’s at”⁣
⁣
Well done Jade 👏🏻⁣
⁣
You’ve done the hard work and you’re such a pleasure to coach and always bring such a positive energy to the HQ which we love 💙⁣
⁣
If you want results like Jade then drop us a message with the word ‘𝗧𝗥𝗔𝗡𝗦𝗙𝗢𝗥𝗠’ and we will be in touch.⁣
⁣
𝙈𝙪𝙘𝙝 𝙡𝙤𝙫𝙚⁣
𝙏𝙝𝙚 𝙏𝙚𝙖𝙢

🚀 𝗢𝗽𝗽𝗼𝗿𝘁𝘂𝗻𝗶𝘁𝘆:

🚀 𝗢𝗽𝗽𝗼𝗿𝘁𝘂𝗻𝗶𝘁𝘆: 𝗙𝗼𝗿 𝟱 𝗜𝗻𝗱𝗶𝘃𝗶𝗱𝘂𝗮𝗹𝘀… 🚀⁣
⁣
We’re going to take 5 people who want to increase their daily energy levels, get stronger and build insane fitness levels over the next 90 days.⁣
⁣
Basically, individuals who want to go from ‘everyday person’ to ‘everyday athlete’…⁣
⁣
This will be via our incredible PERFORM programme which has been helping people achieve amazing results for over a year now.⁣
⁣
We will personally coach you in close capacity into the fittest, strongest and most athletic version of yourself there’s ever been!⁣
⁣
(Without having to follow a bog standard and tedious gym routine or do endless hours of boring cardio)⁣
⁣
This is NOT for…⁣
⁣
❌ People who want to follow a boring gym routine⁣
⁣
❌ People who purely want to train for aesthetics⁣
⁣
❌ People who don’t want to do cardio⁣
⁣
This IS for…⁣
⁣
✅ Someone who’s ready to take action from Monday the 12th of May (It’s time to unleash your athletic potential on the perform programme)⁣
⁣
✅ Someone whose goals are to move better, become stronger, build incredible fitness levels and get in great shape all round⁣
⁣
✅ Someone who wants to enjoy the process, the journey, and join an incredible community⁣
⁣
We will choose the 5 based upon who we believe will get the very best RESULTS and be the most fun to work with across the 90 days!⁣
⁣
DM us the word ‘𝗣𝗘𝗥𝗙𝗢𝗥𝗠’ now and we will send you all the details⁣
⁣
Get ready to train like a hybrid athlete across our strength, skill, conditioning and fitness based sessions⁣
⁣
Marcus, Sophie, Tom & Imogen will be running the programme, and are pumped to welcome new members to the team.⁣
⁣
𝙈𝙪𝙘𝙝 𝙇𝙤𝙫𝙚⁣
𝙏𝙝𝙚 𝙏𝙚𝙖𝙢

𝗠𝗲𝗲𝘁 𝗝𝘂𝗹𝗶𝗲 𝗥𝗮𝗶

𝗠𝗲𝗲𝘁 𝗝𝘂𝗹𝗶𝗲 𝗥𝗮𝗶𝗻𝗯𝗼𝘄 💙⁣
⁣
Working mum of 2 and a beautiful soul, who although may not look like it… ⁣
⁣
… has turned into an absolute machine since joining our Perform Programme. She’s a secret assassin❗️⁣
⁣
Here’s what she thinks of our Perform Programme, and maybe why you should think about joining 👇 ⁣
⁣
“I’ve been with FCF for over 10 years, and when the PERFORM programme launched, I was genuinely excited to try something new.⁣
⁣
Since transitioning to PERFORM, I’ve seen a noticeable improvement in both my strength and fitness.⁣
⁣
What I really love about the PERFORM programme is the perfect blend of strength, conditioning, and cardio across each 12-week block.⁣
⁣
The “Game Day” at the end is always a real challenge—but it’s also a lot of fun and brings a fantastic energy to the group.⁣
⁣
Everyone is friendly and supportive, which makes a big difference.⁣
⁣
The coaches are incredibly motivating, knowledgeable, and always there to push you to be your best.⁣
⁣
I’d highly recommend the PERFORM programme to anyone looking to become stronger, fitter, and part of a positive, driven community”⁣
⁣
So, if you want to level up your training? Reach new heights with your strength & fitness? Be pushed? Kept accountable?⁣
⁣
But also in a positive and driven community as Julie said, then drop us a message with the word ‘𝗣𝗘𝗥𝗙𝗢𝗥𝗠’ and we will send you the details 🚀 ⁣
⁣
𝙈𝙪𝙘𝙝 𝙡𝙤𝙫𝙚⁣
𝙏𝙝𝙚 𝙏𝙚𝙖𝙢

𝗚𝗮𝗺𝗲 𝗗𝗮𝘆 𝟱.𝟬❗️⁣
⁣
Great end to our 5th ever Perform Programme 👊🏼⁣
⁣
Well done you bunch of legends 👏🏻 ⁣
⁣
𝙈𝙪𝙘𝙝 𝙇𝙤𝙫𝙚⁣
𝙏𝙝𝙚 𝙏𝙚𝙖𝙢

𝙂𝙖𝙢𝙚 𝘿𝙖𝙮 𝟱.𝟬⁣ ⁣ It

𝙂𝙖𝙢𝙚 𝘿𝙖𝙮 𝟱.𝟬⁣
⁣
It went off 🔥⁣
⁣
Top work team 👊🏼

Here is our PERFORM Session 2 Little clips of eve

Here is our PERFORM Session 2

Little clips of everything that is included, with the immaculate vibe💪

𝗡𝗲𝘄 𝗣𝗲𝗿𝗳𝗼𝗿𝗺 𝗣𝗿

𝗡𝗲𝘄 𝗣𝗲𝗿𝗳𝗼𝗿𝗺 𝗣𝗿𝗼𝗴𝗿𝗮𝗺𝗺𝗲❗️⁣
⁣
Starting Monday the 21st of April 👇 ⁣
⁣
If you’re wanting to:⁣
⁣
1 - Build Your Fitness Levels⁣
2 - Get Strong⁣
3 - Drop Your Body-Fat⁣
4 - Increase Your Daily Energy Levels⁣
⁣
Then this programme is for you 👌🏻⁣
⁣
You’ll get to join an amazingly friendly and incredibly motivational community of like-minded individuals all with the same goals and only wanting each other to win.⁣
⁣
You’ll get access to 4+ in person coached sessions per week, and of course Game Day at the end of the 12 weeks to test the fitness & strength you’ve built over the course of the programme.⁣
⁣
Drop us a message with the word ‘𝗣𝗘𝗥𝗙𝗢𝗥𝗠’ if you’re interested and we will send you all the details.⁣
⁣
𝙈𝙪𝙘𝙝 𝙇𝙤𝙫𝙚⁣
𝙏𝙝𝙚 𝙏𝙚𝙖𝙢⁣

Men’s Transform Session 1 is being shown here as

Men’s Transform Session 1 is being shown here as we enter our new block with @harryreynolds_pt

This session is focusing on ‘Push’ movements, which include
• BB Bench Press
• PL Shoulder Press
• EZ Bar Skull Crushers
• Pec Dec
• Leaning DB Lat Raises
• Rope Tricep Extensions
• Kneeling Cable Crunches

Love having the fellas come in the morning 4 times a week, working with them closely ensuring their form on exercises is being executed correctly, and to the right intensity💪

3 Coaches, 1 Back session 😆 Little insight in

3 Coaches, 1 Back session 😆

Little insight in to how we train and also to the intensity we push onto you guys as well💪

MENS TRANSFORM TESTING DAY What a day for the fel

MENS TRANSFORM TESTING DAY

What a day for the fellas! We had a day specifically for our Transform class where the guys involved was testing their 1 rep, 3 rep and 5 rep maxes and all compounds lifting from their last 12 weeks of training.

Was a super successful day, where EVERYONE progressed from 12 weeks ago by a far margin! 👏

Shoutout to all the fellas that came, absolutely smashed it💪

@davidpowellcoaching Mic’d Up 🗣️ Here’s

@davidpowellcoaching Mic’d Up 🗣️

Here’s a little snippet of the coaching you’d receive in our PERFORM sessions at the HQ. These are technical and high intense sessions we provide up to 4 times a week.

MENS MORNING TRANSFORM This is session 2 out of

MENS MORNING TRANSFORM

This is session 2 out of 4 of the week, for the men’s transform on a Wednesday morning.

All of the fellas here have been working hard and turning up, sticking to the programme, listening to their coaches during classes and their check ins, and have been making fantastic progress 💪

This looks like something you’d want to get involved in? Comment the word ‘TRANSFORM’ and we will contact you 😀

HUGE SUCCESSFUL TESTING DAY We had some of our fe

HUGE SUCCESSFUL TESTING DAY

We had some of our fellas from the Men’s Transform group come along this morning after our last training block to see how our big numbers are on three massive big lifts.

We went thru, Squat, Bench Press and Rack Pulls and some fantastic numbers were being pushed and pulled so huge shoutout to all the came.

Once again, another great day down at the HQ👊

Coach Ryan Mic’d Up taking the Female Transform

Coach Ryan Mic’d Up taking the Female Transform morning session

Small hint of what your sessions could look like here with us!
@the_dadpt
#gym

𝙊𝙡𝙮𝙢𝙥𝙞𝙘 𝙇𝙞𝙛𝙩𝙞𝙣𝙜 𝙎𝙚𝙢𝙞𝙣𝙖𝙧⁣
⁣
A big thank you to Floyd who travelled down to Weymouth from Poole last Sunday to deliver an Olympic Lifting Seminar based around the ‘Clean & Jerk’ to 8 of our Perform Members 🏋️‍♂️⁣
⁣
The team loved it, and learnt a heck of a lot 🙌🏻⁣
⁣
We really appreciate the time, effort and attention you put into coaching us, and within 2 hours made every single person in the room more proficient at executing the ‘Clean & Jerk’ 👌🏻⁣
⁣
Thanks boss, and we will see you again down here in the near future I’m sure 🤝 ⁣
⁣
𝙈𝙪𝙘𝙝 𝙇𝙤𝙫𝙚⁣
𝙏𝙝𝙚 𝙏𝙚𝙖𝙢

𝙒𝙖𝙣𝙩 𝙩𝙤 𝙗𝙚𝙘𝙤𝙢𝙚

𝙒𝙖𝙣𝙩 𝙩𝙤 𝙗𝙚𝙘𝙤𝙢𝙚 𝙖 𝙋𝙚𝙧𝙨𝙤𝙣𝙖𝙡 𝙏𝙧𝙖𝙞𝙣𝙚𝙧 𝙞𝙣 𝟮𝟬𝟮𝟱⁉️⁣
⁣
Here’s 5 reasons to get certified with the First Class Fitness Academy 👇 ⁣
⁣
𝟭 - 𝗜𝗡𝗗𝗨𝗦𝗧𝗥𝗬 𝗥𝗘𝗖𝗢𝗚𝗡𝗜𝗦𝗘𝗗⁣
⁣
⁣
This is a nationally accepted qualification, validated by Focus Awards, recognised by OFQUAL & CIMSPA. After completing the qualification, you are guaranteed professional insurance so that the day you finish, you can start practising!⁣
⁣
⁣
𝟮 - 𝗛𝗔𝗡𝗗𝗦 𝗢𝗡 𝗟𝗘𝗔𝗥𝗡𝗜𝗡𝗚 ⁣
⁣
⁣
Most courses are completed solely online nowadays. This course is not. You will complete 𝟺𝟶 hours of in person learning allowing you to develop the social & interpersonal skills required to be a great Personal Trainer.⁣
⁣
𝟯 - 𝗟𝗘𝗔𝗥𝗡𝗜𝗡𝗚 𝗙𝗥𝗢𝗠 𝗣𝗥𝗢𝗙𝗘𝗦𝗦𝗜𝗢𝗡𝗔𝗟𝗦⁣
⁣
First Class Fitness has been operating for over 10 years now and welcomed hundreds of clients through their doors. You’ll be learning from coaches who have walked the walk.⁣
⁣
𝟰 - 𝗠𝗘𝗡𝗧𝗢𝗥𝗦𝗛𝗜𝗣 & 𝗖𝗢𝗔𝗖𝗛𝗜𝗡𝗚 𝗢𝗣𝗣𝗢𝗥𝗧𝗨𝗡𝗜𝗧𝗜𝗘𝗦⁣
⁣
We are always looking for new coaches to join our ever-growing team. Completing your qualification with us will put you in pole position to land a coaching role at FCF.⁣
⁣
𝟱 - 𝗣𝗥𝗜𝗩𝗔𝗧𝗘 & 𝗦𝗧𝗔𝗧𝗘 𝗢𝗙 𝗧𝗛𝗘⁣
𝗔𝗥𝗧 𝗙𝗔𝗖𝗜𝗟𝗜𝗧𝗬⁣
⁣
You’ll be taught from our purpose built personal training & group coaching facility! You’ll be given the opportunity to watch all the FCF coaches in action and train at the HQ during your time on the course.⁣
⁣
if you’re interested DM us the word ‘𝗔𝗖𝗔𝗗𝗘𝗠𝗬’ for more information 🚀 ⁣
⁣
𝙈𝙪𝙘𝙝 𝙇𝙤𝙫𝙚⁣
𝙈𝙖𝙧𝙘𝙪𝙨⁣

𝙈𝙞𝙘’𝘿 𝙪𝙥 𝙬𝙞𝙩𝙝 𝙏

𝙈𝙞𝙘’𝘿 𝙪𝙥 𝙬𝙞𝙩𝙝 𝙏𝙝𝙚 𝘽𝙤𝙨𝙨⁣ (𝙋𝙖𝙧𝙩 𝟮)⁣
⁣
Dancing, banter, coaching and motivating all wrapped into 60 seconds.⁣
⁣
Another taste of the quality of coaching that’s given on our Group Coaching Programmes ✅ ⁣
⁣
𝙈𝙪𝙘𝙝 𝙇𝙤𝙫𝙚⁣
𝙏𝙝𝙚 𝙏𝙚𝙖𝙢

𝗬𝗲𝘀𝘀𝘀𝘀 𝗠𝗼𝗹𝗹𝘆 🔥

𝗬𝗲𝘀𝘀𝘀𝘀 𝗠𝗼𝗹𝗹𝘆 🔥 ⁣
⁣
This weekend Molly completed her first ever Hyrox in Turin.⁣
⁣
She started training at the HQ for this in November, and after 3 months of hard graft successfuly crossed the finish line.⁣
⁣
Molly’s worked incredibly hard aiming to complete 2 strength, 2 Hyrox & 2 running sessions each week.⁣
⁣
Following the race she said she was pleased with how she paced my runs;⁣
⁣
“Running on heavy legs was something I was most worried about, but I maintained my pace throughout the race pretty well”⁣
⁣
This shows she followed a good running plan, didn’t go off too quickly, and spent enough time doing compromised running during her training.⁣
⁣
She also said “I’m just pleased I know I can physically but most importantly mentally DO IT - 100 wall balls takes a lot of mental strength!”.⁣
⁣
It certainly does - IF YOU KNOW, YOU KNOW!⁣
⁣
She said the hardest parts of the race for her were definitely the upper body stations, especially the sled pull.⁣
⁣
This is something we often find because it’s one of the most technical stations, and therefore takes time to develop in terms of the strength & skill.⁣
⁣
She also stated… “I quickly stopped to sip water at the hydration station three times which was unnecessary time lost.”⁣
⁣
You can give yourself a break here Molly as the first Hyrox is first and foremost about enjoyment and completing the race so this was necessary on the day.⁣
⁣
In future races you can choose to avoid however ‘Hyrox dry mouth’ is no joke!⁣
⁣
Finally Molly said;⁣
⁣
“I had obviously prepared myself to be put through pain, but that was another level! It’s by far the toughest thing I’ve ever put my body through!⁣
⁣
I don’t think there was anything I could have done in training to prepare me for that intensity, but now I know what’s to come!”⁣
⁣
Molly has another Hyrox booked for next month and is aiming to be quicker with a stretch target of sub 1:20!⁣
⁣
Well done from all the team at FCF.⁣
⁣
We’ve all seen you push yourself incredibly hard, especially in the Perform room during your Hyrox sessions.⁣
⁣
This was well deserved and we have no doubt you’ll go quicker next time, but for you now enjoy your success!⁣
⁣
Much Love⁣
The Team

𝙈𝙞𝙘’𝘿 𝙪𝙥 𝙬𝙞𝙩𝙝 𝙏

𝙈𝙞𝙘’𝘿 𝙪𝙥 𝙬𝙞𝙩𝙝 𝙏𝙝𝙚 𝘽𝙤𝙨𝙨⁣
⁣
Part 1 because he talks too much and makes too many bang average jokes 😂⁣
⁣
A taster of the quality of coaching that’s given on our Group Coaching Programmes ✅ ⁣
⁣
𝙈𝙪𝙘𝙝 𝙇𝙤𝙫𝙚⁣
𝙏𝙝𝙚 𝙏𝙚𝙖𝙢

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Our coaches are all highly qualified and academic, in that they all hold a Bachelor degree in either sports coaching, science or performance. This is evident in their First Class approach to everything they offer and provide.

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