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Liam Ellison-Foster

@liamellisonfoster

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🏋🏼‍♂️ @turfgames
🏃🏼‍♂️ @wit.fitness
📱 @onyxtrain
📸 @0nyxmedia
📍 Manchester

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Summer Turf Games 2025 ☀️

Team getting sharp for the best comp of the year

5 weeks out

Let’s get it

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Dubai over n out 🫡

No words to describe the last 2 weeks other than to say I’m so grateful to have these incredible people in my life and to have the opportunity to do such amazing things 🫶

Big up @turfgames for having us❤️

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2024 OVER N OUT🫡

It has been a BIG year of change, one of the main ones being jumping into fitness as a full time career. It has been a wild ride but here are some of my highlights:

Jan - Got to watch @richardharrispt and I on the big screens in @gymshark Regent St store representing Gymshark66
Feb - Winter @turfgames with @sisu_fitness_uk
March -Launched my Online Coaching business and headed to Copenhagen for @hyroxuk
April - Spent evening with the @gymshark team testing out the @athx_games workouts
May - Taking on Women’s Pro at London @hyroxuk with @rigandhi_pt
June- Turf Games Summer Festival with the girlies and and exciting shoot for @optimumnutrition_uk
July - joined team @esncom.uk ⛽️
August - Jumped in with the BCC at @slevenfitness and taught my last @rowbotslondon classes
Sept - Joined the team at @jabboxing.club and co-hosted the Gymshark Conditioning x Run Club with my girl @esquenetfit (and the dream team of @alexrennie + @movewithmas )
Oct - Launched The Hybrid Programme with queen of hybrid fitness herself @elmaylive
Nov - Took home a second place finish with some absolute legends at Turf Dubai @turfgamesme 🥈
Dec - Finished the year taking home the trophy at @oneldnclub Winter Throwdown with my fave🏆

Here’s to 2025 being even bigger 🚀

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#Using skinfold calipers is a really good way for me to track my clients body fat levels over a period of time.

In the video above I’m going through the process of accurately marking the 8 sites we do the skinfold measurements before actually using the calipers and recording the number.

I add the total of these numbers up from the 8 sites, and use that as a base until the next time we measure. The number is effectively arbitrary, but it gives us a reference point for when we next do the test. If the total has gone up, we can assume we’ve gained body fat, if the total has come down we can assume we have lost body fat.

What I don’t do though is give a body fat percentage. The equations that are used to convert these numbers into a body fat percentage have a high degree of variance and at best can be up to 10% out, which could be a big difference in terms of a body fat percentage.

This is just one technique I use in conjunction with others to manage changes to clients body composition over time.

If you’re currently trying to change your physique and would like me to do some skinfold caliper measurements to ensure you’re heading in the right direction, give me a shout and we can set it up 👊

#nutrition #lifestyle #fitness #training #transformation

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Winter Turf Games 2025 👻 Team Onyx

First time entering Elite Category which is another league all together.

On reflection I’m super proud of how we performed as a team and where we placed in a stacked category.

Main weakness exposed is a big strength block needed to up my numbers in the Lift workout. I walked away from that wildly disappointed, I dropped a number I got easily the weekend before and I couldn’t get out of my head, but we won’t let that happen again!

Positively, my ability to enter a dark hole in the more fitness based events is still very much there and the work I’ve done on the ergs, specifically the rower, has paid off hugely!

Onto the next one 🔥

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TURF GAMES WINTER FESTIVAL 🇬🇧

Buzzed off competing with these lot and watching all the HPC Teams send it this weekend.

Big turnout, big effort and big energy from everyone.

I learned 3️⃣ things this weekend:

1. I’m a team player, I love competing as a team.

2. Im getting older but I want to compete more than ever.

3. I feel fucking fit but have creaky knees 😂

Can’t wait for the next one 🏆

#Hybrid #TeamHPC #Strength #Endurance #Aesthetics #Lifestyle #Coaching #SGPT #NorthernGrit

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Winter Turf Games - Elite 🥷🏼

What a weekend. What a team of people to compete with and what a start to 2025 competition season.

Turf you NEVER disappoint.

Team Onyx - Excited for the next!

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Turf Games Away 🫡

Big test in the elite category but what a team to do it with! 👏🏼

@turfgames @rad_global @elytcoaching @onyxtrain @thesocialspacemedia

#crossfit #gym #coach #functionalfitness

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FBX AT WINTER TURF GAMES 2025

Huge shout out to Team FBX who competed this weekend down in London at the Winter Turf Games.

So great seeing FitBox represented in every category this weekend 😍

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Turf Winters 2025 ❄️

Another competition boxed off and the first of many for 2025

BIG year for Team Onyx inbound 📈

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Who doesn’t want to do it all these days but don’t forget there’s no short cuts.

Just hard work and consistency.

Stop looking for those ‘how to’s’ and just put the work in.

There’s no magic medicine when it comes to training.

Be disciplined, follow a plan that suits you, be dedicated and consistent you will get where you want to be. 🤝🏽📈

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Progressive Overload 📈

Don’t forget the basics of building strength because they work!

▫️Why should you repeat a movement?
▫️Why should you repeat a certain weight?

Repetition of a specific movement invokes muscle memory.
Over time, as you repeat, your performance during each set will improve.

Your body changes as it becomes adjusted to any particular workout routine.

Over time, your muscles grow and those weights that used to really challenge you no longer have the same effect. As a result, you could end up hitting a plateau.

Progressive overload benefits your training because you’ll avoid a plateau. By changing or progressing in your workouts, you’ll keep your muscles challenged and you’ll get stronger.

This is why it’s so important to INCREASE the amount of weight you’re lifting as your strength increases. The more you continue to challenge your body, the better the gains you’ll see.

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