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Lukaris PT Centre, Unit 9, 9-10 Market Street, Ebbw Vale (2026)

01/03/2026

📸 THROWBACK TO 2021 📸

The early days of Lukaris PT Centre 💪
Lean, hungry, and just getting started 🔥
It's mad looking back at how far things have come since then. From training on my own to helping clients every single day get stronger, fitter, and more confident 🙌
The gym looked different. I looked different. Everything was just beginning 📈
But the lesson stays the same 👉

Progress takes time. Whether it's building muscle, dropping fat, or growing a business, you've got to keep showing up and putting in the work 💯
And that's exactly what I've done 🔥

💪🔥

01/03/2026

NEWPORT HALF MARATHON DONE ✅

Today I completed Newport Half Marathon and smashed a PB 🔥
1 hour 42 minutes 20 seconds ⏱️
Beating my previous half marathon time of 1 hour 47 minutes 47 seconds 💪

I set out today with an aim to keep an average pace of 4:50 per km. Today I hit 4:49 per km 🎯

Some were a lot quicker and this was a hard challenge, but pleased with my performance today 🙌

Time to break the 1 hour 30 mark next 🔥

Also bumped into old friend . Nice catch up and fairplay, always nice to see people doing well in life 💪

One down, Newport Marathon in April next 🏃‍♂️

💪🔥

01/03/2026

Russel & Steve proving that consistency = results 👏 Truly inspiring! 🔥
Today they’re hitting hammer curls 🏋️‍♂️ — targeting the:
👉 Biceps brachii (main bicep muscle)
👉 Brachialis (adds arm thickness)
👉 Brachioradialis (forearm strength & grip) ✊
Stronger arms, better grip, and functional strength for everyday life 🙌

28/02/2026

🔥 CLIENT SPOTLIGHT: 🔥

This is what happens when someone commits and stays consistent 💪
From losing weight, to building serious muscle, to running regularly and smashing her fitness goals. Jadie has done it ALL while keeping a healthy life balance 🙌
And the best part? Her strength, fitness, and conditioning have taken her rugby performance to a whole new level 🏉💥

No fad diets. No quick fixes. Just:
✅ Consistent training
✅ Smart nutrition
✅ Enjoying the process

The results speak for themselves 🔥
⚡ Huge strength gains
⚡ Improved fitness
⚡ Game changing rugby performance
⚡ A body and mindset she's proud of

Proud is an understatement Jade. You're an absolute inspiration 👏💪
🔥💪

28/02/2026

CLIENT TRANSFORMATION: KELLY 🔥

Kelly has been training with me since the beginning of the year and the progress speaks for itself 💪

Serious fat loss and some serious muscle built 💯

I teach sustainable habits, and overall Kelly has changed her life 🙌
I coach in a way that makes exercise less of a chore and more of an enjoyment. That's what it's all about 🔥

Smashing effort Kelly. So proud of you 💪
💪🔥

27/02/2026

⚖️ FAT LOSS ISN’T ABOUT EATING LESS
It’s about eating right.

You don’t need to starve yourself — you need balance.
Eat enough to fuel your training 💪
Get your protein in 🍗
Stay consistent, not perfect.
Crash diets give quick results… and quicker rebounds.
Do it properly, do it once 👊

27/02/2026

💪 MEMORIAL DAY FREEDOM RUN - LAS VEGAS 💪
On Saturday 23rd May 2026, my partner Naomi and I will be taking part in the Memorial Day Freedom Run in Las Vegas 🇺🇸🏃‍♂️
This isn't just a race. It's a meaningful way to honor and remember the brave men and women who have sacrificed for our freedom 🙏
Every mile we complete is a tribute to their courage and service ⚓
Although I've done several park runs in different countries, it will be nice to finally tick off a fitness event like this ✅
Being ex Royal Navy myself, this one hits different. It's about more than just the run. It's about paying respect while staying active 💪
Can't wait to be part of it 🔥
💪🔥

27/02/2026

🧠 FITNESS HELPS YOU HANDLE LIFE BETTER

Hard workout? Now work feels easier.😁🔥
Pushed through your limits? Now you push through stress.😎
The gym teaches more than strength & it builds grit.
And that carries over into everything.💪🏼🔥

26/02/2026

💪 SEATED DUMBBELL FRONT RAISE: PROPER FORM GUIDE 💪

Big thanks to my client Steve for helping me out with this one 🙌🔥
One of the best isolation exercises for building strong front deltoids (shoulders) 💪
Here's how to do it properly 👇
✅ SETUP: Sit on a bench with back support. Hold dumbbells at your sides with palms facing your thighs 🎯
✅ KEEP YOUR CORE TIGHT: Brace your core and avoid leaning back as you lift 💯
✅ LIFT TO SHOULDER HEIGHT: Raise the dumbbells straight in front of you until they reach shoulder level. No higher 📏
✅ CONTROL THE MOVEMENT: Lift with control, pause at the top, then lower slowly back down 🔥
✅ DON'T SWING: If you're using momentum or swinging your body, the weight is too heavy. Drop it down and focus on form 💪
✅ KEEP ARMS SLIGHTLY BENT: Don't lock out your elbows. Keep a slight bend throughout the movement ✅
🚫 COMMON MISTAKES:
❌ Lifting too high (above shoulder level puts unnecessary strain on joints)
❌ Using momentum instead of controlled movement
❌ Arching your back excessively
❌ Going too heavy too soon
💬 Nail your form and watch your shoulders grow 💪📈
Got questions? Drop them below 👇
💪🔥

26/02/2026

🔁 SAME PLAN, DIFFERENT LEVEL

You don't always need a new plan.
You just need to stick with it and get better at it.
🧱 Better form
💪 More weight
🕒 More consistency
Progress happens when you master the basics.

💪🔥

26/02/2026

🍿 THE UNDER 100 CALORIE CRISP CLUB 🍿

Who said you can’t enjoy a snack while hitting your goals? 😋

If you have a bit of a crisp habit you do not need to cut them out completely. You just need to pick the right players for the team ⚽️

Check out these absolute legends and many more that all come in at under 100 calories per bag:
🛸 Space Raiders (Beefy goodness)
🐻 Pom Bears (The elite choice)
🍟 French Fries (Crispy classics)
🧡 Wotsits (The cheesy goat)
➕ And many more in this image!

Perfect for satisfying that crunch without blowing your progress for the day. High volume and low calorie is the secret to staying consistent 📈

Which one are you grabbing from the cupboard? Let me know below 👇

25/02/2026

🧠 THE GYM ISN’T JUST PHYSICAL , IT’S MENTAL TOO
At first, you train for the body.
The abs. The arms. The way the shirt fits. 👕💪
But something shifts...
You start training for the way it makes you feel:
🔥 Clear head
💥 Less stress
💪 More confidence
🧘‍♂️ More control
It’s therapy. It’s release. It’s you vs. you.
And after a good session, you feel like you can kick ass at life 👊

If you’re stuck in your own head , come move your body.
Your mind will thank you.

Lukaris PT Centre

01/03/2026

01/03/2026

01/03/2026

28/02/2026

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27/02/2026

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25/02/2026

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