Author: Keri McKibbin

We love to post about success stories, but this is for those who are struggling today. Here’s how to put things into perspective.

When you are having a “black cloud” day, when your belief in exercise is low, you have to think of it in a different way.

Most if not all of you have been on the crest of a wave with your training. You felt good, often great and when you felt like that most things in life seemed possible. It’s zero problem being cheerful and ambitious when you feel good internally.

The biggest challenge of all is to change your thinking when you are having one of those black cloud days. You feel it only rains on you, and on those days, it feels impossible to get off the canvas because you feel hammered because of all the mental blows.

These days are exactly the days the “medicine” of exercise needs to be dealt. Biologically, scientifically whatever way you want to call it, exercise will change the way your brain works, I go on all the time about BDNF causing a chemical explosion in your brain automatically feeling better, and movement is the only way, I guarantee once you do a bit, you will definitely want to do even more.

Your brain can work the opposite way. One bad day can become a bad week. You promise next week will be different but it ends up being a bad month, then one bad month becomes a bad 2 years.

I urge you tomorrow to get your trainers on and turn the tide, pick yourself up and show what you are made of. Your body will soon recognise those chemicals released again and your trust and confidence in yourself will slowly return.

In life you are always moving forward or drifting backwards. You either live and fight with pride or you bow your head and never try anything worthwhile again.  Pick your head up high again, and do what you are really capable of.

The most trying of circumstances are calling on you to show what you are really made of. Which path you take will shape the rest of your life.

We have a large junior membership at the gym, and there’s strong science behind why it’s great for kids to exercise. I’ve been telling parents the following vital information for over 20 years.

Up to the age of 20, you can produce an almost unlimited amount of fat cells, so lifestyle choice becomes so important.

If you eat a lot of refined sugars and saturated fat every day, which basically means you eat a lot of processed foods, ready meals, sugary drinks etc, you are going to hasten quickly the rate you develop fat cells.

If you don’t exercise much for whatever reason (it doesn’t engage you, you have been shown how to do it properly in a fun way etc), then your rate of fat cell production can multiply quickly.

The amount of fat cells you produce levels off around the age of 20, and then you are pretty much stuck with that amount of cells. You can still be fit and healthy of course, but those formative years are so crucial.

It’s clear to see that whatever your children do before the age of 20 has a bearing on the rest of their lives. If they are active and eat well, then not only are they having an excellent foundation for the rest of their lives, but they are making the task of living a healthy lifestyle quite a bit easier after the age of 20, than someone who has lived unhealthily because they will have a lot less fat cells.

Our initiative at the gym when the Coop bought into our vision of having free fruit after each kids group session was a real turning point for our community, every child gets a piece of fruit no catches. The association the kids make with healthy eating and exercise is so much stronger.

The improvement in the groups has been staggering, with the parental feedback incredible. Exercise not only has a great effect on your body, but your mind too, and we passionate believe that any child in a well designed exercise programme that is FUN will have a massive head start in life. 

Giving your child a great start through exercise and eating right has never been so important, and we are thankful we have a great community in Burry port, Llanelli, Kidwelly and surrounding area supporting us so well.

Here’s my deep strategy that we apply to everything at the gym. This is why our culture works.

When Daniel Smith started his class years ago, I told him that I don’t care how many is there, just give it your best and it will grow. In fact, the smaller the class sometimes, the better it is for the member as they get great attention and an even better workout. The class came on leaps and bounds to become great full of warriors.

I said the same to Emma Williams who put on a great class tonight that has come so far. I told her you will have great numbers one week, then life gets in the way for some and some weeks won’t be so good, but give them everything every time and you will build a great foundation. Anyone who saw the incredible people there tonight would have been deeply inspired, and what they achieved.

Giving me an opportunity to learn is one of the greatest gifts I receive. I cherish this chance every hour every day, because I only keep learning if keep practicing. I make a better teacher if I get more experience no matter how long I have been doing it already.

Anyone who stands still becomes stagnant, has an arrogant attitude thinking it’s all about them, when in fact is all about the teacher and member’s relationship, and the results that come through that.

You have to be open to being taught, and i, as a teacher has to be resourceful enough to see a way out of any temporary problem/injury.

Learning is a two way street for both of us and patience has to be at the heart of everything. I don’t often see anyone who can balance on one leg first time, but with practice they always can.

Some learn quick, some learn slow but it’s the one that sticks at it that eventually becomes the champion of any movement or programme.

I can tell those who are really good condition by their response to each workout. If you are stiff for a few days after a brand new workout, that’s normal because it’s a shock to your body.

If you are stiff for a week after a workout you know, then you need to come more often because chances are you are missing a lot of sessions, and you may be hiding from what is truly best for you.

Every athlete I have every trained knows the value of doing our workout one and two. If you aren’t strong with dumbbells/bars/cables for example, then your performance suffers in ANY sport.

If you have a weak core, then chances are you suffer often with minor niggles leading to bigger problems in the future.

The programmes I come up with are based on experience and what will work for you best, and each programme has a perfect balance (i try my best anyway).

I know every teacher at the gym works hard at their programmes and they invest A LOT of time coming up with great programmes, it’s much harder than it looks and you have to think on your feet too.

Please keep allowing us the time to teach you to the very best our our ability, and allowing us to becoming better coaches every day. We are paranoid about getting better, and making you better athletes, and injury/pain free in ALL areas.