Posted on

31st May 2011

Make the grade with your workouts and eating this week and you’re going to be off to the biggest flier ever after a bank holiday weekend!!!

The monday workouts i talk about being the most important transfer to today. This now becomes a very important tuesday and one which will set the tone for early june and make a huge statement of intent for you!!! You need to be fired up right now to achieve the best results possible going into flaming june, or so its called anyway!!!

I know personally today that i have already had a few very good runs, and i feel ten times better for getting out there in the fresh air. The fresh air can have a very powerful effect on everything, not only wellbeing and feeling good, but will encourage excellent sleep of course. Sleep is always one of the most important factors in getting into great shape!!!

How many of you have spent all day outdoors and NOT had a great night’s sleep? Thought not!

 Fresh air is the best sleeping aid i know, its always best not to go down the sleeping tablet route if possible and rely instead on the natural alternatives. The good thing about staying outside is that it encourages fat loss because you’re going to be moving around a lot more too. Have you noticed how you never sit still when you’re outside? You will sit still all day long watching the television at home, but outside you’re going to be far more active and burning calories without even thinking  about it!!!

If you can’t spend anytime outside in this weather, then you’re seriously missing out!! Its great to do workouts at home or at the gym of course, but there is ALWAYS a place for the great outdoors, and if you live in the area there will be multiple opportunities to sample the beautiful scenery!!

A great day for swansea city getting in the premiership yesterday of course, and this will encourage many more visitors of course into the area, brendan rogers the manager said yesterday that wales doent end when you get to cardiff and that swansea and surrounding areas such as the gower was among the most beautiful areas in the world, and that spreads all the way down to llanelli, and burry port/pembrey too, where the millennium coastal path is renowned for its stunning beauty.

Take your opportunities for a great start to the week, and use the great outdoors to help you in that quest!!!

Twitt
Posted on

25th May 2011

Cyril brings a great point up this week about should he split training up into different body parts.

You can do this of course, but having done both myself, i am now a big fan of working the whole body in one session. It used to be extremely fashionable in the 70’s and 80’s, and 90’s for that matter doing a split routine, when you would work chest and arms on one day for example, then the next day you would work legs, and the day after you  would work shoulders and back, then have the next day off.

Then you would repeat the whole cycle again over the next three days and thats how your training was. You would usually do three exercises for your back, then three for your shoulders or even four, then hammer yourself so much, you would think that this was indeed the holy grail of workout programmes, haven’t done both as previously mentioned, i now love working the whole body in one go!!!

The reason for this is that it tends to burn more fat, burn more calories, i end up feeling and looking harder on it, i end up leaner and it just feels like a much better workout.

The other simple fact is that this type of whole body workout is MUCH TOUGHER!!! A lot of people do split routines simply because its easier in my book, i certainly found that. To work your whole body in one workout takes guts and determination, and these are things not everyone’s got time after time, workout after workout, week after week. THIS IS the way to do it though if you’re looking for a leaner, stronger body that is full of huge amounts of energy at all times, the whole body workout is literally the best all rounder you can get!!!

If you are currently on a split routine, try going back to a whole body workout where you work every single body part, you will find you work much harder and therefore are bound to get a much better overall result. Sometimes going back to basics delivers the best results, hard work will always bring its big rewards so what are you waiting for, lets do it!!!!

Twitt
Posted on

Friday, 20th May

End of the week for some, or the start of the weekend’s activities for others.

Saturday signals a day off for me, after a tough week and allows me to relax. Others i train will be hitting 30-40 miles on a bike, going on walking trips or maybe having a day off  like me.

Whatever you decide to do, its all about living a health and fitness lifestyle to the max.

The rewards of a health and fitness lifestyle never let you down, and this lifestyle always delivers.

If you want an abundance of energy in you life, this is the lifestyle for you.

If you want to look lean and healthy and feel fantastic, then this is the lifestyle for you.

If you want to sleep well for the rest of your life, then the health and fitness lifestyle is a must for you.

If you want to remain optimistic for the rest of your life, then working out and eat fresh natural foods is paramount, and will have a direct effect on your overall moods and future aspirations, this has been proven many, many times!!!!

If you encounter negative people, ignore them and feel lucky you are part of a much more rewarding lifestyle.

Negative people usually have poor diets, drink too much alcohol, sometimes smoke and definitely don’t exercise!!!! This is true in 99% of cases, sad but true.

We are on the road to a better healthier life by showing positivity in times of stress and anxiety, when most others would crumble under the stress but we are stronger than that now, and will break through any obstacles put in our way!!!

Everythings ultra-positive today because theres an abundance of energy around!!!!!

Have a great weekend and live at your healthiest for maximum rewards!!!

Twitt
Posted on

Thursday May 19th

How’s all your training targets going?

For example, if you are used to using the coastal path and your target has always been the outer reaches of the country park when cycling, then why aren’t you doing it now?!!!

If you are, what time are you clocking in for that trip? Do you test yourself say once a month to see how fast you can do it? I find this very beneficial when training people to enable me to check how they are doing, it also gives the individual concerned satisfaction in knowing that they are constantly improving.

If you never check yourself, then it’s a recipe for mediocrity in your training and your overall results full stop.

If you are a complete beginner, your initial aims need to be just to show up to your training sessions and showing an optimistic and positive attitude. When you’re actually doing something about your health and fitness, nobody can fault you for your attitude, and this is where it all begins.

We were all beginners sometime or another and its exactly the right time to remember that again, and why we got into exercising and eating properly in the first place.

None of us get it completely right either, none of us are perfect and we are there not to judge others. From my own perspective, my role is to help others, give individuals the benefit of my experience and to save people time getting into shape, and getting them there safely and without injury or strains of any kind, that’s always been the most important thing for me.

So basic things you can do to check yourself are get a measuring tape to check your waist and hip measurements, they are the key readings I ALWAYS look for!

It would be a good idea to buy a blood pressure machine too, they are cheap enough these days and will give you an accurate measure of your very important blood pressure AND resting pulse rate.

Back to your waist measurement, a simple way to check your health is take your height, say you were 5 foot which is 60 inches, and your waist should be a maximum of half that amount, if it isn’t then it needs to come down for all sorts of health reasons!

So if you are 5 foot tall, and 60 inches, your waist should be 35 inches or less.

If its not, then keep reading this and I will help you all the way or email me on fitness@kerimckibbin.co.uk

Twitt
Posted on

Debbie’s Comeback!!!!!!!!!!!!!!

Debbie’s going for it big time again, and following jean’s inspiring example, yes SHE CAN DO IT!!!!!

These are her words so far and im going to help her all the way, just like jean so lets go!

”

Hi Keri and the Gang!!!!
 
I have made a fresh start thanks to my dear friend and motivator Keri McKibbin.
I met him at his gym yesterday afternoon, after making the decision to commit to getting on the right path again.
I have messed about for far too long, kidding myself that “it” would happen “one day soon”!!!
Hearing of Jean’s renewed efforts, which are paying huge dividends, I decided to grit my teeth and do the one thing I have been avoiding.
ADMIT I AM NOT DOING IT, AND JUST GET OUT THERE AND DO IT!!!!!!
 
Keri took me gently through my paces to assess my capabilities, planning a workout that will get me started but not put too much pressure on me.
I came out of there feeling positive, energised and committed. So much so that I also went to Zumba class last night, though I admit to feeling absolutely
knackered last night!!!  
I saw Jean at the gym working hard and looking good. See you there again soon, Jean. CYRIL come and join us!!!!!!!!!!!!!!!
 
I asked Keri to have a look at my diet to see where I can improve. Unlike Jean, I am not going to count calories, prefering to cut my portions and eat healthy choices where possible.So, here is my menu for today, see what you think Keri :
 
B: 1 sl. wholemeal toast with banana on top.
L.: Mackerel with home made pasta salad/toms/rocket/cuc.
T: Home made spag bol made with wholemeal spag/steak mince/veggies
S: Apple/grapes   
Breakfast/Lunch/Tea/Snacks
 
There you go!! I can’t get to the gym today so going for a walk instead.
Will be at the gym tomorrow though.
See you there xxx “
Well done debs and we will go through the eating solutions tomorrow!!!
Twitt