🕒 Structure (30 minutes total) - Warm‑up (5 min) - Strength & Conditioning (20 min) - Cool‑down & Stretch (5 min) 🔥 Warm‑up (5 min) - Jumping jacks – 1 min - Arm circles + shoulder rolls – 1 min - Bodyweight squats – 1 min - High knees – 1 min - Dynamic lunges – 1 min 💪 Strength & Conditioning (20 min) Alternate upper, lower, and core moves in circuits. Do each exercise for 45 seconds, rest 15 seconds, then move to the next. Complete 3 rounds. Circuit 1. Push‑ups (upper body – chest, triceps, shoulders) 2. Squats (lower body – quads, glutes, hamstrings) 3. Plank with shoulder taps (core + stability) 4. Dumbbell rows (upper back – can use water bottles if no weights) 5. Reverse lunges (lower body – balance + glutes) 6. Mountain climbers (cardio + core) 🧘 Cool‑down (5 min) - Forward fold stretch – 1 min - Quad stretch (each leg) – 1 min - Shoulder stretch – 1 min - Cat‑cow stretch – 1 min - Deep breathing in child’s pose – 1 min ⚡ Tips - Adjust intensity: increase rest to 30s if you’re starting out, or add weights for progression. - Keep water nearby and listen to your body. - Try this plan 3–4 times per week for consistency.

“I believe depression is legitimate. But I also believe that if you don’t exercise, eat nutritious food, get sunlight, get enough sleep, consume positive material, surround yourself with support, then you aren’t giving yourself a fighting chance.

🏋️‍♀️ Peak - Performance - Fitness🏋️‍♀️ About Us Our Fitness Group is a supportive community dedicated to helping individuals of all backgrounds and fitness levels achieve their health and wellness goals. We believe that fitness is not just about physical strength, but also about building confidence, resilience, and a positive mindset. Whether you’re a beginner taking your first steps toward a healthier lifestyle or an experienced athlete looking to push your limits, you’ll find encouragement, guidance, and camaraderie here. Our Mission We aim to create an inclusive environment where members can: - Stay motivated through group accountability and shared progress - Learn effective workout techniques and safe training practices - Explore diverse fitness styles, from strength training and cardio to yoga and functional movement - Build sustainable habits that improve overall health and well-being What We Offer - Group Workouts: Regular sessions designed to challenge and inspire, adaptable for all fitness levels. - Educational Resources: Tips on nutrition, recovery, and lifestyle choices to complement your training. - Challenges & Events: Fun monthly challenges, fitness competitions, and community meetups to keep things exciting. - Supportive Community: A safe space to share goals, celebrate achievements, and overcome obstacles together. Why Join Us? - Accountability: Stay consistent with the support of like-minded individuals. - Variety: Experience different workout styles and training methods. - Growth: Track your progress and celebrate milestones. - Connection: Build friendships and find motivation in a positive, uplifting environment. Our Values - Inclusivity: Fitness is for everyone, regardless of age, ability, or experience. - Consistency: Small steps lead to big results — we encourage steady progress. - Empowerment: We help members discover their inner strength and confidence. - Community: Together, we achieve more than we could alone.

According to a ukactive survey 72% of adults with a mental health condition stated that being physically active kept them mentally well. More than four in five people 82% agree that regular physical activity is important for mental health and wellbeing, according to the Mental Health Foundation. Always remember my motto is Strong and healthy mind Strong and healthy body

Depression can happen to any of us at anytime and triggers can be for a number of reasons but the best way to tackle it to maintain healthy habits, 🫵💪 Get a good nights sleep do not over sleep thinking your tired you can sleep too much (yes it’s a thing). Have a consistent training regime as physical activity activates the mind and keeps it focused. And the last but not least very strong social connections and this is were peak-performance-fitness can help it’s not just about fitness but making strong bonds of friendship were a 5 minute chat can change someone’s whole perception whilst trying to achieve our goals and plans which I promise whole heartedly to do my best. Stong and healthy mind Strong and healthy body