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A strong 10k effort today, pleased with the time and how I felt πŸ’ͺπŸ‘ However, I then did @kdhpersonaltraining 2 min max calorie row challenge! Managed 49 cals but busted now! Thanks Kristian! 😜 #row #rowing #erg #conceptII #hardwork #training #trainingday #hwpo #workout #fit #strong #ageisjustanumber #51 at The Gym Group Kilmarnock

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Team SGH at it again with a great BB Combo routine. The completed a Push Press and Deadlift combo whilst Willie did Bent Over Rows rather than Push Press due to a sore shoulder. The reps were 15, 12, 10, 8 and 5 of each with short rest periods. We then finished with a walking lunge/core/press up (girls) routine with Willie completing rear delt flyes rather than press ups. A great effort all round as usual! πŸ‹πŸ’ͺπŸ™Œ #sghteam #hiitworkout #hiit #training #trainingday #hwpo #workout #bbcombo #beyourbest #breakyourlimits #bebetter #strong #deadlifts #pushpress #core www.getcoached.net at The Gym Group Kilmarnock

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Team SGH had a great week in the gym pushing, pulling and getting a bit sweaty! This weeks sessions included Deadlifts, Squats, Walking Lunges as well as shuttle runs and some specific glute and core work! πŸ‹πŸƒπŸ’ͺπŸ™Œ For my part I've been back on the rower after my Movember Marathon Row last week with a 10k and a 5 x 1k intervals session. Feeling good and keen to get into a more structured routine in the New Year! #SelfBelief #Motivated #Strong #HardWork #sghteam #hiitworkout #hiit #training #trainingday #hwpo #workout #row #rowing #erg www.getcoached.net at The Gym Group Kilmarnock

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It's the first Monday of the festive season and I'm already seeing casualties from the weekend! πŸ™ˆπŸΉπŸ» Do yourself a favour and help your body survive December and get into January by drinking more water to maintain hydration after heavy partying! Most hangovers are caused by dehydration therefore drinking more water before and after drinking alcohol can help to reduce this side effect. It doesn't mean you can or should drink more alcohol though so drink sensibly and enjoy the lead into the festive holidays! #hydration #healthyliving #healthylifestyle www.getcoached.net at The Gym Group Kilmarnock

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Done! πŸ™Œ Finished my Movember Marathon Row in just under 3 hours and 15 minutes. Pleased with my effort and the Kilmarnock Gym Group team effort too! #movember #menshealth #row #rowing #erg #conceptII #justgiving #strong #marathon #donatenow #hardwork #testicularcancer #prostatecancer #check #done at The Gym Group Kilmarnock

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Good luck at the British Championships in Sheffield to these two fab skaters from the Magnum Ice Dance & Figure Skating Club in Ayrshire! A big thank you to Ele's coach Suzanne Otterson, one half of ElΓ©'s on ice coaching team! #FigureSkating #skating #gaintheedge #getcoached #motivated #britishchamps #thisgirlcan #athlete

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It's not that fast but it is a new (recent) pb for me for a half hour effort. The big is on Monday evening! Rowing a Marathon for Movember at The Gym, Kilmarnock on Monday evening. Go to my Facebook page Get Coached to donate! #movember #menshealth #row #rowing #erg #conceptII #justgiving #strong #marathon #donatenow #hardwork #testicularcancer #prostatecancer #check at The Gym Group Kilmarnock

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Strong Man/Woman style workout for the SGH Team! Push, Pull and Flips all getting the blood flowing here! #sghteam #hiitworkout #hiit #training #trainingday #hwpo #workout #fit #strong #personaltraining #onlinetraining #onlinept www.getcoached.net at The Gym Group Kilmarnock

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It's simple really, try to keep it that way and you'll hit your targets more often. It's too easy to over complicate issues, the harder thing to do is to stay focused on what's important and that's when the achievements are made! #kiss #motivated #healthyliving #healthylifestyle #fit #trainingday #training #hwpo #workout #focus www.getcoached.net at The Gym Group Kilmarnock

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Heavy Front Squats for The SGH Team today! Worked up to two heavy sets of 5 reps with a 15 rep finisher. Walking Lunges and Core superset completed the workout. #squats #legday #lunges #sghteam #hiitworkout #hiit #training #trainingday #hwpo #workout #fit www.getcoached.net at The Gym Group Kilmarnock

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40.47 for 10k, I'll take that! I nice improvement from the last fast 10k effort of 40.55. Pleased with the consistent split times too! Movember Marathon Row training is going well, please donate via my Get Coached Facebook page. #movember #menshealth #row #rowing #erg #conceptII #justgiving #strong #marathon #donatenow #hardwork #training #trainingday #hwpo #testicularcancer at The Gym Group Kilmarnock

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Another good row done and building towards the 26th for our Movember Ergo Marathon at The Gym, Kilmarnock with Ian Mitchell and Greg Scott. Donations made via my Facebook page Get Coached and The Gym Group, Kilmarnock page and website too! #movember #menshealth #row #testicularcancer #row #rowing #erg #conceptII #justgiving #strong #marathon #donatenow at The Gym Group Kilmarnock

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Look after your feet and they'll carry you far! πŸ‘ŸπŸƒπŸ‘ Enertor insoles endorsed by Usain Bolt! Use Promo Code PTTS25 for discounts across the range. #enertor #breakyourlimits #run #running #jump #fit #usainbolt #promocode #insoles #fast #strong www.enertor.com at The Gym Group Kilmarnock

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Another great SGH workout this morning! OH BB Split Squats, OH Plate Squats, OH Single Arm KB Split Squats were all in the mix this morning along with some Hanging Knee Raises (Toes to Bar on the way) Side Planks and Walk Out Planks! Great effort guys! πŸ‘πŸ‘πŸ™ŒπŸ”₯πŸ’ͺ #sghteam #hiitworkout #hiit #training #trainingday #hwpo #workout #fit #strong #personaltraining #onlinetraining #onlinept #motivated #core #ohlifts at The Gym Group Kilmarnock

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I completed a hours pace work on the rower and it felt good. Building endurance and trying to get a little late prep done for our Movember Ergo Marathon! Visit The Gym Group Kilmarnock website for Just Giving donations. #justgiving #movember #menshealth #row #rowing #erg #conceptII #hardwork #training #trainingday #hwpo #workout at The Gym Group Kilmarnock

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A great workout with the SGH Team this morning! Battle ropes, running, tire flips and Burpees where on the menu today! Sweat, jelly legs and bust lungs all round! πŸ’ͺπŸ™ŒπŸ‘πŸ’ͺπŸ”₯πŸ”₯πŸ”₯😜 #sghteam #hiitworkout #hiit #training #trainingday #hwpo #workout #fit #strong #personaltraining #onlinetraining #onlinept www.getcoached.net at The Gym Group Kilmarnock

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Yay it's Friday and I did my first sub 41 minute 10k for a few years! It's been awhile but getting there which is good because I'm rowing a marathon on 26th November for Movember - doing the tash too! #movember #menshealth #row #rowing #erg #conceptII #justgiving #strong #training #trainingday #hwpo at The Gym Group Kilmarnock

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Hard work, sweat, sore muscles, lungs on fire, walking like a duck and just plain old turning up and getting it done! If you want to make a change to your physique in any way be it losing body fat, gaining muscle, getting stronger or fitter then you have to go to those uncomfortable places and push your limits physically, mentally and emotionally! #SelfBelief #Motivated #Strong #HardWork #beyourbest #breakyourlimits #bebetter #workout #fit #training #trainingday #hwpo www.getcoached.net at The Gym Group Kilmarnock

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