* Competition Announcement! * Meet the Team Challenge: Over lockdown we held a competition to give away a Free Month of FIT4 Membership, to the person who attended the most Live-Streamed classes and shared their pictures/videos with us via Facebook and Instagram... We thoroughly enjoyed seeing how you were all keeping active, with nearly 100 entries, we can now announce there is a tie for first place! Therefore in the festive spirit of goodwill, we have decided to award TWO WINNERS the prize! 🥇

What you do after matters 👇 First follow me @fitafashley 👉 Everything starts with one choice…make one change today. 1️⃣ Protein without carbs ➡️ Carbs protein spike muscle protein synthesis more than protein alone 💪🍌 Add quick carbs like fruit 🍓, rice 🍚, or oats to your shake to fuel recovery. 2️⃣ Cold shower right after ➡️ Cold water immediately post-lift blunts inflammation and slows hypertrophy ❄️ Wait 4–6 hrs or do cold exposure before training. 3️⃣ Sitting and scrolling ➡️ Blood flow

🎃 Halloween week at F4TF 👻 Have a look at the fun we had hosting spooky themed workouts, playing Halloween tunes, and decorating the gym for the occasion 🎃🕸️ Thanks to everyone who got involved! | Fit4 the Future