Keri McKibbin Personal Training

Andre Agassi’s confession that he took crystal meth in 97 and got away with lying to testing officials took a little shine off the great man’s glare this week for many. Here you are talking about one of the greatest athletes of all time, on the most visible, one of the great champions, one of the few to do all the grand slams, and you would think he would be beyond a slagging off by anyone, but it seems this time he has gone beyond the line.

The reasons for confessing come handily with the release of the new book, his autobiography. He doesn’t need the money, he doesn’t need the attention, he is loved and adored by his fans and people outside tennis. Perhaps it was something “he had to do”, whatever the reasons, whilst not condoning drug use in any shape or form, the word is that it won’t deflect too much from the great man, his charity work in vegas is legendary, he’s supposed to be a great family man, the question will always be “why?”, and perhaps only the great man can answer that?

A litte background to the drug taking would be that agassi’s life was in a mess back then, relationship problems, the hollywood lifestyle, drinking, fell out of love with tennis etc etc. The story of how he came back from there is legendary. From being ranked 141 in the world, he climbed back to number one with the help of gil reyes, a legendary hard nosed vegas trainer who had him running running forwards, and backwards up 900 yard vegas sand dunes-until he was often vomitting!!!

His weight training was often legendary too, bench pressing 310 pounds, which is superb for not such a big guy, with previous lifestyle asnd fitness problems to say the least! The bottom line was that Agassi applied himself again to realise the champion potential he always had, which most of us saw all too briefly in his sole wimbledon win in 92.

His story is often inspirational, and unfortunately, this drug confession will only make his book that much more readable!! Will probably and go out and buy it myself today! If all this helps agassi come out and tell the kids in the world about all the horrible realities about crystal meth and all drugs, some good may come out of it?!

Keri

The question i get sometimes is what i think about certain workouts, certain styles of workout, dvds etc etc. Here’s an easy way to judge your workout. On a scale of one to ten (one being sitting down doing nothing and ten performing at your personal best), you should be hitting at least a 7 occasionally, mostly hitting a 8 and now and again an incredible 9-10!!

Hitting a 8 means you are working out with purpose, that means whatever exercise you do, you are hitting it with some vigour and a lot of enthusiasm and you are keen to push your body to levels where you may get a little out of breath, but are not working so hard so you are blue in the face!! You will be leaving your workout knowing you have had a great session and really feel much better after a shower! There will have been some uncomfortable moments during the workout, but that inner feeling of accomplishment you will have afterwards can be amazing, as some of you reading this will know.

Your workouts should also show regular and gradual improvements. On a simple level, if you are doing 5 press ups in march, and then 20 press ups each time in july, you have significantly improved your fitness. If you start off running and can only run for 20 yards at a time, and then 3 months later you are running for half a mile, you have showed tremendous progress! In my experience, books such as run a marathon in 26 weeks don’t really work in the real world. Individuals need guidance and support, and need to take things one step at a time, literally, there will be setbacks along the way, in fact expect them! Overcoming those setbacks are part of the fun, and will automatically lead to more self-confidence and self-esteem.

Moving from one goal to another is a win win situation, you get fitter, stronger and much stronger mentally. Any stories you have on your own personal journey will be most welcome!

Keri

The government and its recommended exercise amounts

The government campaign to get the UK exercising more is admirable and to be commended. The suggestion that people exercise for 60 minutes per day or 5-6 times a week is somewhat unlikely for some though. Most people work though and many can’t be motivated to workout before work, its often dark by the time they come home, and often more excuses creep in such as it’s too wet, cold, icy, slippery, drizzly, etc, and throw in the fact that it’s too dangerous in some parts to walk the streets on your own during dark hours, and you have a lot of obstacles in people’s lives to never even approach the hour a day recommended.

The solution

Anyone who has ever trained with me, and if you follow this blog from time to time, will know that I recommend doing some resistance training (weight training/working against your own bodyweight) at least twice a week, and doing some cardiovascular work (walking/running/cycling/swimming etc) at least another twice or three times.

This is a formula that works every single time if followed every single week and with great consistency. The great news? Many if not all of these workouts never last more than 30-40 minutes. The key is intensity and working out with purpose, PLUS its far more manageable than the hour a day plan.

 I will go into much more detail in posts to come, but for now remember that there is another way, and its based on science. When you are follow a plan that many have followed before with often great success, you are assured of arriving at your desired destination feeling fantastic and knowing you have achieved something that will last with you for the rest of your life.

Keri

Eliminating junk food usually goes hand in hand with your exercise programme. You may know by now that fast food restaurants along with most pastries and processed foods contain high amounts of fat, salt and sugar, and usually bad sugars at that. If you’re looking for any kind of performance aims for the week, then you can forget about most of them if you ate a lot of the bad foods, because you’re not going to have much energy to play with, and you’re going to set your body up for putting on more body fat so keep on eating the good stuff.

Another way to get NO energy in your life, would be to avoid drinking water. 10 glasses of water will give MASSES of energy so your choice.

Don’t avoid high fibre foods. Not only does high fibre in your diet help in the reduction of cholesterol, it also makes fats less likely to be absorbed in your body.

Don’t avoid your strength work. The more lean muscle you have, the more your body burns calories, even at rest. Your muscles will become stronger, your bones become more dense, and your tendons and ligaments also become stronger.

You can’t reach the standard you expect of yourself unless you adopt these strategies full stop so let’s use them.

Keri

Arthur Llewellyn Jenkins Leading  furniture stores

Patricks with Rooms

Lewis Pies

John Francis estate agents

PAI Group

Vaughan sound

PA installations

Picton Sports

Childline

NSPCC

Ted Mckibbin’s Gym burry port

Steel Supply Western

Avenue Villa Dental Surgery

Justin Lewis.co.uk IT services

Mumbles, Marina, Cardigan nursing homes

Hand made wedding gifts

Tora IT

Peter Davison Tyres Pontyberem

Andew Vicari-international artist Monaco

Elgan Jones and sons Butchers Burry Port

Andrew Jones Yoga master New York

Zahra Sugaring llanelli

Dan Williams Professional surfing coach-Progress Surf Academy Llangennith and Caswell/langland

Mark Evans PGA Langland Bay golf club

Darren Griffiths PGA Carmarthen Golf club

Terry Griffiths Matchroom

Headlines

Move it

W D Jones Colourprint

IMEX

Nevil Williams,  Historical Author

Gerald Thomas & co accountants

FS Ley fruit and veg

coming soon………….

There are simple steps you need to take you stay in shape, and get into incredible shape.

1. You know there is no short cut. If you take in more calories than you burn, you will put weight on. If something doesn’t make sense, then it probably isn’t right and won’t work! Eat your foods in low in saturated fat and as many fresh foods as possible.
2. Clean house by removing all of the foods in  the house that will self-destruct your fat-loss efforts. Nothing wrong with the odd treat, but if you find sugary foods an uncontrollable attraction at times, get them out of there!
3. Don’t eat out on a daily basis. Food from restaurants, cafes, petrol stations are often high in salt and high in fats, which makes taste at top of the agenda, rather than health. Cooking more from scratch is an excellent tactic, which enables you to know exactly what you’re putting into your food.
4. Organising your life and time better is paramount to success. Most workout programmes and eating plans fail to lack of planning. If you go to friends house regularly and they always give you very rich food, then be polite and make your health goals public and ask them for help. Most people don’t think about preparing food in the day, often just accepting what is on offer on the way home.
5. Be consistent with your life, of course there is more than eating well and training, finding the balance is always key. The way you live your lifestyle will often influence others in a positive way. Keep working well and appreciate the benefits it brings.

Keri

Personal record and goal setting

Name…………………………………………………………age…………………………….

What i want out of this programme…………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………

What do i know that i can improve on in health and fitness terms?………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………..

What’s stopped me reaching my goals before and how can i overcome these challenges?…………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………..

How would it improve my life, and what would it mean if i was at my healthiest, both physically and mentally? First of all in the short term?………………………………………………………………………………………………………………………………………………………………………………………………………………….

In 5 years?…………………………………………………………………………………………………………………………………………………………………………………………………………………………for the rest of my life?…………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………….

What if i don’t challenge myself and don’t try, how would it affect my life in the short term?………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………….

In 5 years?………………………………………………………………………………………………………………………………………………………………………………………………………………………..

For the rest of my life?…………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………….

What are 2 things i can do immediately that will show i am committed to this programme, and i really want the best for myself?………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………..

This is a contract with myself showing that i am committed to making major changes in my life and demonstrates i can see things through once i put my mind to it

Signed………………………………………………………date…………………………………

What is deep inside you?!
Finding your driving force-the real way to sustain your progress for life!
General goals that everyone has are not enough!
Most people start an exercise programme, with usually limited success unfortunately because deep down, they don’t have personal reasons (for themselves) why they’re working out. “I just want to be fit”, “i want to lose some weight”, “it’s something i should do”, are common reasons people exercise. This is normal but after they make some progress, those reasons aren’t enough to move on to big things in health and life in general.
Goals likely to inspire you far more
“I want to look amazing for my wedding”, “i want to drop 2 dress sizes for a ball coming up”, “i am single and fed up with being the person in the corner all night, while all my friends are dancing, i’ll never meet anyone unless i change!”, “i want to look great on the beach on my honeymoon in Hawaii!”, “i want to join in with my kids when we play football out the back garden without collapsing!”, “i want to increase my business but once i’m out of energy, that’s it! And coffee after coffee only helps me to lunch time and i’m done!”, “my friends have all retired, but all they talk about is who’s dying next or who’s in hospital! I want my life back and i want to be able to do things with my grandkids again!”, “i am fed up of being bullied every day because i’m overweight, i will give anything to feel happy in school again, at the moment i don’t want to go!”, “i want to run a 10k race, i never thought i could but i want to prove it to myself that i can”, “i want to run a marathon, with all my problems, everyone says i’m mad but if i don’t do it now before i’m 50, i never will so let’s do it!! “.
All of these are far more like it, and likely to get those people who said it, off their behind’s and working towards their goals in a hurry!

What happens once these are reached?
The really successful individuals, who get excited about their healthy lifestyle for a lifetime, are the ones who find their driving force, and really understand what’s important to them in life and what excited them.
Example 1-goals will be met by following the plan and doing all the right things
Professional lady, 33 years of age (before starting program)
What excites you in life?
“Shopping for food, shopping for clothes, planning my next holiday, going out for food, walking around shops in general!!, want to try dance classes, dance now but won’t when people are around!, excitement of being able to choose any clothes i want (i just need to get smaller)!, having a good day in work and a project coming off, being appreciated for my ideas in my partnership at work, seeing progress with people i work with, going on honeymoon, having kids in 2-3 years, having a convertible, having a nice garden one day at home, seeing my friends and going on a day trip with them, having a nice body! Feeling lots of energy in my life! I want to be healthy and love my life for the first time since college! Having nicer healthier looking hair!”
Example 2-16 year old boy (just started program)-again, goals can be met quicker by being healthier and fitter!
“being able to keep up with my friends playing sports, want to be bigger and stronger, seeing my friends the weekend and going round the shops, buying clothes that are cool and not sacks, going on my bike but i want to be able to go on it more and keep up with my friends, eating nice food, want to be in the school rugby and football team, want more energy to get out of bed in the morning! Not be embarrassed on the beach on holiday, people stop making fun of me because i’m rubbish at sport”
Example 3-57 year old lady (before program)-guess what? Goals will be met quicker by being fitter and healthier and following the plan!
“To have more prospects in life and not to settle for the inevitable! I want to see my grandkids more and actually go on trips with them, i want to prove i’m not confined to the house! I don’t want to get sick, i don’t want what’s happening to my friends every day and i don’t want to be in hospital again any time soon! I want to go on long walks the weekend, i want to eat good food again and not rely on wine to put me in a good mood, i want to meet new friends and i want to go on new holidays, not boring old coach trips! I want to fly long-haul again, i want to feel like i was 20 years ago again!”

These are far more like it and likely to drive you every day!

THE KEY TO SUSTAINING AN AMAZING YOU IS TO WRITE DOWN WHAT EXCITES YOU, AND CONSTANTLY REMIND YOURSELF OF IT, AND DON’T SETTLE FOR THE MEDIOCRE AND UNINSPIRING THAT MOST PEOPLE DO!

List your version of your driving force in everyday life here;
“……………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………..
……………………………………………………………………………………………………………..”
Name…………………………………………………..signed………………………….date………

Your daily bible to stay in shape

Most of us realise by now that it’s not the easiest thing to do being in shape all the time. We all, if we’re honest, vary a few pounds up or down over the year. This is only natural with a number of factors coming into play. However, the “factors” that we need to get into shape, and stay in shape need to be remembered as a daily and weekly ritual, just like cleaning your teeth, having a shower, and changing our clothes. These things need to be done to look and feel our best, as well as internally being healthy, and leading to external health and looking fantastic.

1. Eat plenty of fresh food, fresh fruit and vegetables, lean proteins such as chicken, turkey, lean beef, fish, eggs, cottage cheese etc every 3 hours and in small quantities. If a food has ingredients you’ve never heard of, or have been manufactured in some mysterious laboratory, throw it away-THIS IS NOT FOOD, ONLY A CHEMISTRY EXPERIMENT AND SHOULDN’T BE IN YOUR BODY!
2. Workout with weights twice a week minimum. You will burn more calories 24 hours a day if you workout against resistance, you will develop a faster metabolism. You will have healthier and stronger bones. Your body will get smaller in the right areas, fat can take up 5 times the space of one pound of muscle and that’s a fact. Your stomach and hips will get smaller, along with toned, stronger muscles all over which are handy for daily life, as well as workouts.
3. Work your heart and lungs through walking, running, cycling, swimming, playing sports etc. Using these exercises will lead to more oxygen in your body, meaning your body becomes much healthier inside, along with your most vital muscle-your heart. Enjoy the fresh air and let’s go for it!!
4. Keep a healthy mind and positive outlook. Life is not always a piece of cake, challenges and obstacles come along and it’s how we deal with these that determine how our lives turn out.
5. Find out what drives you! If you don’t know why you’re exercising, eating well etc, then life can throw you off course. Whether you’re training for a marathon, recovering from heart surgery, or just want to be in your best ever shape no matter what, it’s the reasons you do it are vitally important and will keep you on course!
6.  TAKE ACTION! If you don’t actually implement any or all of this advice, then you will fall into the trap of not making any progress or making some progress initially, and then piling back on weight and losing hope. Make sure you workout your muscles for strength, your heart and lungs, eat good fresh food, see the best in people, know every day why you workout, THERE, I’VE SAID IT, DON’T TALK ABOUT IT, LET’S DO IT AND MAKE NO EXCUSES!!!

Demand more out of yourself than you could ever expect out of others!

Keri