What are the opening hours?

Monday 5am - 11pm Tuesday 5am - 11pm Wednesday 5am - 11pm Thursday 5am - 11pm Friday 5am - 11pm Saturday 5am - 5pm

https://www.facebook.com/936207219789406/

FCR Training

Francisco Corte Real - Certified Personal Trainer based in Portsmouth

1-2-1 Training / Online Coach

Nothing motivates me more about my career than the opportunity to help others reach their goals. I am a positive and approachable trainer who is driven by making you feel strong, healthy and confident! If you're in need of expert knowledge and motivation, then get in touch to turn those ambitions into results.

31/08/2022

When eating a meal, eat the protein source first, especially before you get to the starches.
Protein increases the production of peptide YY (PYY), a gut hormone that makes you feel full and satisfied
In addition, a high protein intake decreases levels of ghrelin, the “hunger hormone,” and increases your metabolic rate after eating and during sleep.
What’s more, eating protein first can help keep your blood sugar and insulin levels from rising too high after a meal.

03/05/2022

A full day of eating 😋 R E A L F O O D
- BREAKFAST: 4 egg + banana + oat pancake with nut butter
- SNACK 1: Beef jerky & dark chocolate rice cakes
- LUNCH: Roast chicken, potatoes, veggies & gravy. Pear & clementines
- SNACK 2: Natural skyr yoghurt, berries, mixed nuts & chocolate
- DINNER: Beef chilli & rice
My main meals are always built around an adequate protein source (minimum 30-40g), then a carb, bulked out with veggies and lastly some fat is added (if the rest of the meal is lean). Most of the food has been bulk cooked so we are not having to cook new food every day. Snacks also tend to have a protein source and I eat a variety of fruit too. Simple, tasty and satisfying foods!

15/04/2022

When your client spots their gains 👀 It’s been an honour to be part of your journey João! Well done for putting the work in to improve your own health and well-being - making lifestyle changes that will last and having built a strong foundation along the way 💪🏽💪🏽💪🏽

05/04/2022

Why incorporate resistance bands into your strength training sessions?
💥Firstly, the added resistance creates a new stimulus to an exercise which can help break plateaus, develop explosive strength and build muscle & size
💥Constant tension forces your body to recruit stabilising muscles and to really focus on controlling the movement.
💥Additionally, because of the variable resistance of bands, they are excellent at protecting and/or rehabbing workout injuries.

02/02/2022

High Cable Row ⭐️
👉🏼Main muscle = Lats
👉🏼Secondary muscle = Biceps
▪️Maintain an upright torso and engaged core;
▪️Pull the cable to be aligned to the bottom of your Lats;
▪️Hands are only holding the rope - drive with your elbows to pull towards and target the bottom of your Lats (hold 1-2 sec at the bottom on every rep)

31/12/2021

What a year it has been! Thank you to all of my clients - I am honoured to be part of your journey and self development. There’s always challenges but working to overcome them is a great feeling. Being a Dad has been the best thing to have happened in my life by far, it’s been an absolute privilege to watch my son grow these last 12 months - with the most wonderful wife and Mum by my side. It was magical to finally be able to travel to Portugal to see my family after so long. Thank you also to my closest friends - quality over quantity - I am so grateful for your love and support.

26/10/2021

Todays deadlift
6 sets of 3 reps of pure joy.

13/08/2021

Happy 10th anniversary. The foundation to who I am. Couldn’t be more excited to spend another amazing 10 years with this amazing human and now with a wonderful son 😍

08/07/2021

Be your own motivation 👊🏼 You’re the only person you can truly compare yourself too. Comparing yourself to others is easily done when scrolling through social media seeing ripped physiques, insane strength, glam lives and so on... but thing is you don’t know the story behind those photo or videos. Different bodies will have different results and levels of dedication is major and the truth is a lot of the time crazy results are obtained through living a lifestyle that doesn’t compare to that of the general public. Some lifestyles are completely revolved around fitness, recovery and meticulous diets. Endless hours and years in the gym. Some might have more free time or less stress because they have help such as a cleaner, chef, nanny etc. Some may be genetically gifted. Some may be taking drugs. Some may edit their photos. Some may have eating disorders. Some may never have time for friends and family. Some may look like they have everything but they are actually unhappy. Could go on… What I am getting at is that such comparisons are pointless as there’s so many factors that can differ from one life to another and most importantly you can only be you! With the right mindset you can simply be inspired, motivated and appreciative of incredible photos and videos without the need to take away from your own joy and accomplishments. If that isn’t the case maybe think about taking a step back from social media or unfollowing accounts that don’t serve you mentally. Prioritise yourself and respect your own journey.

27/05/2021

Almost 10 years together and today married 4 years with the most unbelievable kind and loving human I ever met. How we do it? With lots of respect, love, friendship, being a pain in the ass but most of all we absolutely trust each other to do what’s right. When I am down she always there to pick me up. 💌

06/05/2021

Putting work in at the gym is important, but for optimum results and health you can’t neglect being mindful about what you’re consuming too. The same approach counts - be honest with yourself as to what would be a realistic change so you can set yourself up to be consistent. Don’t just ‘give up’ all ‘bad foods’ at once, as chances are this won’t be a lifelong change - instead just a vicious cycle of ‘being healthy’ and ‘falling off the wagon’. This can create a bad relationship with food and your health. Depending on starting points many initial nutrition goals are actually about ‘adding’ to your diet rather than restricting - simple changes such as increasing protein get you off on the right track. For many of us the ideal long term aim is a diet that consists of majority nutrient dense whole-foods, but to also have a relationship with food where you can also enjoy ‘treats’ without binging or feeling guilty.

23/04/2021

Such a pleasure to help clients reach goals and be ready to move onto new ones. Well done to - 6kg of lean muscle gains and overall strength has massively increased 👏🏼 Setting a realistic plan that fits within your lifestyle is so important, as without consistency you won’t reach your full potential. Be honest with yourself, how much time can you really dedicate, how much are you really willing to change and adapt to get to where you want to be. Only extreme or rapid results require lots change all at once which is not a very healthy or long term effective approach. For many of us we just need to implement a few changes at a time. But stick to them 👌🏼

Address

Portsmouth

Opening Hours

Monday	5am - 11pm
Tuesday	5am - 11pm
Wednesday	5am - 11pm
Thursday	5am - 11pm
Friday	5am - 11pm
Saturday	5am - 5pm

Website

facebook.com

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