Rob Swaine - Online Coach 🏋🏻♂️
@robswainept
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💯 I Help People Lose 5kg - 25kg Of Body Fat ..………. 🍕🍷 Without Being Restrictive ❌🍻
More Info About Coaching👇🏻
Joined June 2016
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I dropped 15kg in 90 days to get SHREDDED for a shoot ✂️
Here are 10 things I did that can help you get shredded too 😏
You probably won’t believe number 5 😳
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15 lessons from losing 15kg of fat.
1. Cardio is optional, not a requirement.
2. You don't need much lifting at all to maintain muscle.
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THE WORST HAIRCUT OF MY LIFE
Last month I genuinely got the worst haircut of my life 😫
Not fitness related but too good not to share !
Before I show you the pictures - here is the story behind it … 🧵
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If you're a man over 24% body fat, read this thread.
2 minutes reading could add 20 years to your life.
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Paul dropped 14kg working with me in 12 weeks 🔥
Want to hear the best part?
He had ZERO equipment and ZERO gym memberships !
His pants also improved after 12 weeks as you can see !
He hated his dad bod and desperately wanted to change … here’s how we did it ⬇️
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My 15 top snacks which help my clients on their FAT LOSS journey 🔥
🧵 A THREAD 🧵
P.S Number 9 might surprise you 😏
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We’ve been hoping, dreaming and praying for this moment for nearly 4 years
We’d like to introduce to the world our little IVF miracle George Leonard Swaine, who has made our dreams come true
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Minute 1: Maidstone fans ‘Swainey is a wanker Swainey is a wanker
Minute 90: ‘Tonight’s man of the match Welling number 5 Rob Swaine’
Full time: Welling 1-0 Maidstone
Maidstone fans : 🤐🤐🤐🤐🤐🤐
YOU HATE TO SEE IT 🙃🙃🙃🙃🙃
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Despite you being way off .... We don’t need to vote on her looks... but regardless her personality makes her a 2/3 out of 10 🤢 Her and her centre half mate Anna need to be two footed sharpish
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Non league footballers - some advice
Playing regularly + enjoying your football is MUCH more important than the £££
I dropped down 2 leagues for a huge sign on + a 60% pay rise
It was the worst decision of my career
DO NOT let an extra £50/£100 a week dictate where you play!
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The day has finally come to hang the boots up ⚽️
My memories with
@bromleyfc
and
@BTFC
will live with me forever
Thank you to everyone who played a part 🥰
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Was longer, probably 4 times the length of the other side
I had no side burns
Here was the end product
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Cyclist = absolute cock
Cyclist mates = absolute cocks
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If you are EVER in a bad place - TALK TO SOMEONE
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I stood up and must’ve been maybe 10 yards from the mirror
I could see from 10 yards away, that I no longer had any sideburns
I thought my eyes must be deceiving me
They were not , this is genuinely what he had done to them
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If you are a semi professional footballer and are over the age of 18 please listen to this advice
GET A JOB TO HAVE ALONGSIDE YOUR FOOTBALL
Even if you are good enough/think you are good enough to make it - the odds are stacked against you and the likelihood is - you won’t!
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If I woke up tomorrow and wanted to lose 10kg as quickly as possible
Here is what I’d do - A 7 step guide ⬇️
PS A lot of people will disagree with my methods (I don’t care)
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If I woke up tomorrow and wanted to lose 10kg as quickly as possible
Here is what I’d do - A 7 step guide ⬇️
PS A lot of people will disagree with my methods (I don’t care)
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Not eating a high protein breakfast will make losing weight harder 💯
Here are my TOP 7 high protein breakfasts 🤝
I have number 5 every day 😍
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I got called pathetic and a loser on here the other day for posting a topless picture in the gym and suggesting I was leading by example for being in great shape at 35 years old while being mega busy and being a parent too 😂
So I thought I’d post an even better one today ☺️
I…
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6. Your weekends can easily screw up what you did during the week.
7. Eating higher quality food means you can eat MORE food and still lose fat.
8. Some hunger is to be expected.
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For the last 3 years I have driven around in an expensive car
It goes back this week and do you know how fucking happy I am? Why...
1. What a waste of money WHAT A WASTE OF MONEY
2. I can’t afford it !!
No one cares what car you drive. A nice car is a very EXPENSIVE luxury
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3. You can lose a load of fat without ever eating boring, bland food.
4. Losing your excess fat will make you look WAY more muscular.
5. Trying to lose fat through exercise alone is a waste of time.
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When Dier was walking up how many of us were thinking NO WAY NOT DIER 🤣😂🤣😂🤣😂🤣😂
ITS COMING HOOOMMMEEE
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So because they’re non league footballers as opposed to league footballers they shouldn’t take their recovery seriously ?!?
Or have I missed your point ??
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@steve_kengne
Well THANK GOD I didn’t get in that shape in attempt to please you!
That would have been just awful.
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1. Calorie deficit
You cannot lose fat without being in a deficit - it’s impossible
For this 90 days I made sure I was in roughly a 1000 calorie a day deficit
Now this is a larger deficit than I would usually recommend to most people because
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If the government bring in HUGE fines for anyone out when they shouldn’t be I can assure you most of these fucking idiots will not be out
£1000 first time
£5000 thereafter
All fine money goes towards helping the NHS
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Exercising 3-5 times a week
Eating a nutritious diet
Walking 10k steps daily
Getting 7-8 hours of sleep
Limiting your alcohol intake
Do all of the above and I guarantee your life gets better
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Will spend:
£200 on a night out
£500 on trainers
£300 on a dress you’ll wear once
£30 week on takeaways
£50 a week on packet (yeah I said it)
Won’t spend:
£150 on dumbbells for home
£50 a month on a gym membership
£50 a week on whole foods
£300 on an educational course
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2 years ago today our little frozen embryo was transferred
After one failed attempt we were just so hopeful this one would work
Here we are today ❤️
The light of my life and my purpose George Leonard Swaine
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I can confirm that I have left Billericay Town FC.
I want to say a big thank you to the fans for their support this season - buzzing we could do the treble for you guys and make it one to remember 🙌🏻⚽️
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34 today and in better shape than most of you 21 year old fuckers 🥳
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I think I speak on behalf of most of the world when I say this ....
WHAT A C**T !!
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@bottbott86
So let me get this straight
I was full of food and water
Quickly got my full sleeve tattoo finished
Then shaved
The the next morning looked looked like the right …
FFS - you’ve caught me out !
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Bonus:
If you're not losing any weight you're not in a calorie deficit!
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9. There's no such thing as a "fat burning workout".
10. If your sleep is awful, your cravings are going to be tough to beat.
11. You MUST strength train if you want to maintain muscle while you lose fat.
12. You don't have to eat at any specific times.
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Just a quick update on my client
@ScottFenwick13
‘s progress ….
No caption needed apart from
🔥 🔥 🔥 🔥 🔥 🔥 🔥 🔥 🔥 🔥 🔥 🔥 🔥 🔥 🔥 🔥 🔥 🔥 🔥 🔥 🔥 🔥 🔥 🔥 🔥 🔥 🔥 🔥 🔥 🔥 🔥 🔥 🔥 🔥 🔥 🔥 🔥 🔥 🔥 🔥 🔥 🔥 🔥 🔥 🔥 🔥 🔥 🔥 🔥 🔥 🔥 🔥 🔥 🔥 🔥
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I’m about to tell you
One HUGE mistake I DID NOT make when getting paid for playing football for 16/17 years
BUT too many players DID make that mistake and still do make that mistake 💯
If you are a non league footballer READ THIS
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🤩 LIFETIME MEMBERSHIP 🤩
To celebrate the launch of my APP I’m giving away a LIFETIME MEMBERSHIP to 3 lucky winners 🥳
BTW Genuinely the APP is amazing 💯
✅ Tailored To You Meal Plans
✅ Tailored To You Workout Plans
✅ Hundreds Of Recipes
✅ 24/7 Support
✅…
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Welling are a club I watched as a young boy and I always dreamt of playing for them one day ☺️ My dream has come true and I’m over the moon 🐄🥰
#announceanderson
#announceprezza
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13. You can eat junk food if it fits into your macros...
14. But eating as much junk as you can fit into your macros is a recipe for failure.
15. Bad days are not the end of the world. Look at your average day over a week or month.
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10. Consistently
There were days I couldn’t be bothered
There were days where it was dark/cold/wet and the easy option was to stay in bed
There were days when I was ‘unmotivated’
But i still showed up
I still got it done
Consistently good beats occasionally excellent
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Six months ago, myself and my business partner paid £20,000 to take over a lease to a PT studio
We were told not do it by about 10 different people, one being a financial expert
We did it anyway, because we believed in ourselves 💯
We have already broke even on our…
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That's a wrap! I hope it provided you with value 💥
If you enjoyed this thread:
1. Follow me
@robswainept
for more fat loss tips
2. RT the tweet below to share this thread with your followers to help them too!
I dropped 15kg in 90 days to get SHREDDED for a shoot ✂️
Here are 10 things I did that can help you get shredded too 😏
You probably won’t believe number 5 😳
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Just a real quick update on my own progress 🤓
I eat crisps + chocolate every day
I workout 3-4 times a week
I go to social events
I eat out
This transformation I have achieved is realistic and sustainable
Lads - get in contact to hear how my online coaching works!
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Buzzing for the players and buzzing for the fans after winning the league tonight. Lots of ups and downs but to finish as champions and a do a treble at any level is a fantastic achievement ⚽️🔵
On a personal note YET another league title on the CV 🙊🏆🙋🏼♂️
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When I see videos like this is makes me worry so much for the future of our children honestly.
I always said I’d never live abroad.
I would leave this country in a heartbeat honestly.
Our country as a whole is just on such a decline with clowns in charge.
More cultural diversity including knives, machetes & baseball bats from the UK today.
Barely a day goes by where clips like this aren’t circulating the internet.
We are fucked.
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Just in case anyone wanted to know how to get a flat belly …..
Literally all you have to do 🙂🙃🙃🙃
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***ATTENTION ANYONE LOOKING TO LOSE FAT***
Reading this 2 minute thread will help you lose fat quicker than ever before 🧵
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I’d like you to name a non league footballer who would turn down a 60% payrise on a 3.5 year contract training twice a week with a club 15 minutes from their house 😂😂😂
I’ll wait here ... ☺️
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8. Steps
I did between 12-15k steps a day and this played a big role in my results
Many underestimate the benefits of steps for both physical and mental results
Calories burnt but also amazing for the mind
Movement is medicine
Here we go the last two …
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Losing fat is straightforward.
Forget about fasting, keto, trendy teas, fat burners, excessive cardio, avoiding food post-8 pm.
All you need is a calorie deficit, high protein intake, weightlifting, daily step goals, water, sleep, consistency, and some fucking discipline.
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3. Weight training
I did 3 x full body workouts in the gym per week during this 90 days
You DO NOT need to train more regularly than that to see results
I concentrated on form/technique more than the actual weight I was lifting - important for muscle growth and maintenance!
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I’m also disappointed that they killed him Laura. If I had it my way he would have been tortured daily and left to rot and die a very very slow and painful death.
Well done to the public and the police on the fast response on London Bridge but was there any need for the police to kill the man? They could have easily arrested him but murdered him instead. State murder doesn't sit well with me. 😔
#LondonShooting
#LondonBridge
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Prioritising 35-45g of protein at breakfast will help you stay fuller for longer but will also set you up nicely to hit your daily protein target 🤩
9 x High protein breakfast ideas
A thread 🧵👇🏻
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Message I just received from one of my clients - literally this is everything ❤️
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Ahhhhh mate fuck off
Sam Smith: Singer reportedly wants to be called 'they' instead of 'he'
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5. Fruit and Veggies
I ate ZERO fruit and ZERO veggies in these 90 days
Now I am not suggesting that’s the right thing to do but I’m simply proving that you CAN be ripped and not eat them
I took multivitamins daily instead (and always have)
Losing fat is energy balance ….
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Another season complete. Picture sums it up. As a team - awful. Some terrible decisions on and off the pitch from all involved lets face it. Hats off to the fans who continued to support us through it all - you guys deserve a lot better. The club will bounce back ⚽️
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My little miracle George turns 1 today ❤️
He is the light of our lives 💖
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4. Staying hydrated
Being hydrated is often overlooked
When you are hydrated you feel better, you have more energy and you sleep better
I drank 3 litres a day but for most 2 is adequate
Yes you may piss more, but it’s a small price to pay
Here we go number 5…..
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Hi mate - here’s a picture of my wife who is also the mother of my son
She’s the most amazing woman I’ve ever met
She wasn’t put off…
I’d love to see your physique and the ‘good ones’ you attract because of it??
Do share !
@robswainept
you look more a man in the left picture on the right will put off many women the good ones anyway
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You should be doing resistance training exercises.
Do compound exercises to get the most results in the least amount of time.
- Squat
- Romanian Deadlift
- Lat pulldown
- Bench press
- Shoulder press
- Seated row
That right there will cover almost everything.
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2. High protein diet
Having a high protein diet not only helped me maintain muscle mass but it also helped me stay full up - hugely important when trying to lose fat!
If you’re constantly hungry it becomes more difficult
I aimed for 180-200g per day - but its person dependant
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I love the fact that more and more people are drinking less alcohol
People are starting to realise that their life is better with less alcohol 💯
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6. Chocolate daily
You read that correctly!
I ate chocolate every single day
Restrictive diets are a recipe for failure
Myself and my clients always include foods we love into our calories and it 100% helps you stay on track - MODERATION is the key word here!
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I'm in a great mood!
So I'm giving away £1,000 worth of online coaching with me
Nutriton ✅
Training ✅
Accountability ✅
Support ✅
Results ✅
All you have to do for a chance to win is RETWEET this tweet
Thats it!
I'll DM you to confirm you've entered!
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How to lose 20 lbs of fat in the next 90 days:
- Gain confidence.
- Improve your health.
- Like what you see in the mirror.
- Get rid of random aches and pains.
Thread 👇
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Kent Cup Champions 🏆
@maidstoneunited
Good to give the fans something to smile about after the shambles they’ve had to put up with this season.
Another medal to the collection for me and MOM to go with it 🙊⚽️
Great to see some familiar faces too on and off the pitch 🥰
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Woman just jumped on the train, barged into me - didn’t say sorry
Stepped on my foot a few mins later - didn’t say sorry
Swayed into me about 10 times - didn’t say sorry
She just acted surprised when I gave her a by mistake on purpose kick to the achilles ?!?
Weird 🤷🏼♂️ ☺️
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Learn something from this thread? Retweet the first tweet below to help someone else out!
Follow me
@robswainept
if you want to lose your excess fat without crazy restrictions or fads!
15 lessons from losing 15kg of fat.
1. Cardio is optional, not a requirement.
2. You don't need much lifting at all to maintain muscle.
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A girl in a beach club today came up to me and said can you buy myself and my friends some shots please?
She must have mistaken me for an absolute melt who buys girls drinks, because they are attractive
I laughed, and said get your own shots
#brass
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Babybel light - elite snack !!
5g protein for 42cals
4 of these therefore is 20g protein for 168cals which is a good return for a snack 🧀
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One of these steaks is 38.1g of protein for just 188 calories
Brilliant return ✅
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He instantly made the pain, the sacrifices and the heartache of our journey worthwhile a million times over.
Our hearts are overflowing with love for our perfect son ❤️
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Cor the way these Rugby players speak to referees is actually top class 👏🏻
Is that though bcoz these referees don’t try and make the game all about themselves ??? 🤷🏼♂️
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Meet Cole 🤝
He was someone who hated how he looked and felt + knew he had to take action before it was too late
In 7 months working with me he:
🔥 Dropped 31kg
🧠 Implemented better daily habits
💪🏻 Maintained his muscle mass
🤩 Started to love his body
You could too…😏
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10 pints of beer = 2,000 calories
10 vodka + zero cal mixer = 600 calories
It’s a huge difference
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My football career was basically due to being 6’5 and winning headers
I’m getting George started early 🥹❤️
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No excuse for that. I don’t want to hear anyone defend them either. He’s a yard away. Probably one of the most exciting days of his childhood. Embarrassing.
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so unless you have tens of thousands of pounds in the bank- my advice to you young guys out there - save your money and spend it on more important things!
You’ll hit 24/25/26 and think fuck me I have wasted so much money - for what? To look good for a few years?
SAVE YOUR MONEY
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Reminder that if you
1. Lift weights
2. Eat whole foods
3. Drink water
4. Get 7-8 hours sleep
You’ll be healthier than 90% of the population.
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To wrap up:
Here's the simple plan to get below 24% bodyfat:
- Calorie deficit
- High protein intake
- Strength train 2x per week.
Do that for 3 months and you'll see the difference in the mirror and in your health markers.
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104 calories
14g protein
7.5/10 for taste
80p (multi buy discount)
Chocolate fix and more filling than a chocolate bar !
No brainer ✅
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Sophie - I’m leaving the car unlocked on my driveway tonight and I hope it gets stolen
@RobSwaine1
Hi Rob, you can either call the claims team on 03452468179 (they close at 6pm, but back open in the morning) or you can DM me your claim number and I can help over social media ^Sophie
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Dear Bromley FC Family,
I leave you with the promise I gave you 100% effort for 3.5 years
What a journey ⚽️
Until next time ❤️
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These are the best protein sources:
The best protein sources containing all amino acids come from animals:
- Fish
- Beef
- Eggs
- Pork
- Skyr
- Steak
- Chicken
- Whey protein
- Greek Yoghurt
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Thank you to the fans of Billericay for being amazing during my time - even when I got sent off in the FA Cup 😅😩
#soz
Thanks to legendary Kitman Nigel and to the Physio team Kevin, Imran, Steve + Fran ⛑
I now look forward to my new challenge with
@OfficialClarets
⚽️
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Stop focusing on your WEIGHT.
This is arse backwards.
Weight is meaningless. Body composition is FAR more important.
How much of your weight is muscle?
How much of it is fat?
THIS is meaningful.
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The fact that any woman would need a cash incentive to stop smoking for the good of her babies health is unbelievable
What a world we live in
Pregnant women will be offered up to £400 to stop smoking as part of a push the government has said is "the first of its kind in the world"
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These 5 things will make it easier to be in a calorie deficit:
- Walk more.
- Sleep 7 hours.
- Get protein at every meal.
- 80% of diet from whole foods.
- Drink 3L of water every day.
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7. Cardio
Guess what?
I did no cardio at all
No hiit workouts, no running, no cycling etc
Zilch
Now I’m not saying cardio doesn’t help, because it certainly can and also has many health benefits but during this 90 days I did none at all - it’s not a necessity
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Speaks volumes when we are disappointed with a draw against top of the league .... and what a crap goal to concede 😩🤬
Buzzing to make my home debut 🖤💛
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🥳🥳 COMPETITION TIME 🥳🥳
For a chance to win
16 WEEKS OF ONLINE COACHING
Worth £800 💷
All you have to do is:
1. Retweet this tweet
2. Comment below ‘entered’
3. Must be following me
Winner will be picked at random + announced on Saturday
Good luck 🤞
Oh and ...
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