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1. Lift 3 X + per week. 2. Get 10K steps + daily. 3. Fast for 16 hours + per day. 4. Eat 80% home cooked meals 5. Get 60 minutes of sunlight daily. 6. Drink 2 -3 litres of water per day. 7. Get 7 - 8 hours of sleep per night. 8. Aim for a daily calorie deficit of 500.

9. Stop drinking soda. 10. Start batch cooking. 11. Eat 80% whole foods. 12. Plan meals for the week. 13. Low alcohol consumption. 14. Remove junk from your cupboards. 15. 1 gram protein to lbs of body weight. 16. If you aren't losing weight, you aren't in calorie deficit.

#GoodNewsTues to four NottingHill&Ealing netballers 🏐 Ava, Anishka, Aila & Erin (all Year 8) have been selected to be part of the Middlesex Netball U13 Performance Squad this season 👏🏻 #NHEHSsport #WellDone #Netball #Middlesex

Mens | It is deep sadness to announce players, Matty Ward and Taylor Ward have lost their Father and Grandad in the early hours of this morning. A minutes silence will be conducted in his memory on Monday. RIP Matthew Ward SNR Thoughts and prayers go out to their family.

I don’t normally use social media for my personal life but this will reach out to all those that have been through my football path with me. Unfortunately my hero of a dad lost his battle to cancer at 5:38am this morning…….

Thank you Knaphill FC and Guildford City FC ❤️

RIP to our player Matthew Ward's dad. We'll do our best to get a win for him tomorrow X❤️🦊

Greatest to ever do it 🐐

Non league football has and will always be governed by who has the most money! The most concerning thing is the sums being given to players who wouldn’t get near that level if playing 10 years ago! Will never knock somebody taking what they can get it’s a tough world out here…

The idea someone is going to play for your club for the love of the game is gone, loyalty doesn’t exist in football. I went where I enjoyed playing and most importantly played because you can sit on the bench earning £ but once your legs are done your miss it more than the £…

Don’t rely on semi pro football to be your income as it’s a very unstable place that can change so quickly! Just enjoy playing until you can’t there are a lot of ways to make money so don’t make that your priority as to where you choose to play the game you love! Enjoy playing!

Can I just urge you to share this video with - ANYONE who's household gets child benefit - ANYONE who's got kids but doesn't claim child benefit because they earn above the threshold They need to ensure you're not missing out on £1,000s or £10,000s to their state pension

GOAL: SOUTHALL 3-0 Westfield - Brendan Matthew (45') #IsthmianLeague

HAPPY 40TH BIRTHDAY to #Knappers Club Captain, Jim Ward. 🍻

What a hit from Frank Vincent 🚀 #TheVanarama | #GOTD | Dagenham & Redbridge

Knaphill FC Thankyou. Would like to say a massive thanks to you all. Good luck with the remainder of season and finish on a high. I’ve played under management for some years and was hard to leave but been given an opportunity to play games and was never turning that down. Love to you all!❤️

Our line-up for today's pre-season fixture against Enfield Town FC 🙌 COYS! 🤍