Keri McKibbin Personal Training
No gimmicks, no fads, just RESULTS!!
Gym values
Lead from the front.
Sustainable results delivered safely.
Provide a positive and motivating training atmosphere.
Deliver nutritional strategies that last for life.
Always over-deliver.
Say absolutely no to drugs.
Be more than just a trainer to our members.
Educated, experienced and ethical.
Loyalty and honesty.
Everyone who becomes successful with their health or just about anything never actually “own” it, it can never somehow stay that good forever without working on it. It needs to be something you to develop every day so you become better at it.
Once you realise that it’s really YOU who can really change your health, your fitness, your wellbeing, your moods, your energy levels, the way you look and feel, then you will feel liberated because you will realise that it really IS in your own hands after all.
The choices you can make vary wildly, many with wildly different outcomes.
1. If you want to become really unhealthy, start going for a takeaway each night and start buying wine/beer for the house and get stuck into it every night. Then stop exercising immediately and your mission to become really unhealthy will become a reality far sooner than you think.
Your moods will increase drastically, you will develop a negative state of mind and your standards in everything are likely to drop.
2. If you want to feel amazing and finally be healthy and fit, then try the following.
Try getting to bed earlier, start drinking more water, start exercising, drink alcohol in moderation, start eating more nutritious foods, and start setting targets for yourself along the way. Measure your progress and once you hit your initial goals, set yourself higher and higher standards.
Not everyone is prepared to put the work in to get to a high level they can be proud of. Focusing on getting better is the key, rely on your own efforts and forget about outside forces, because if you put your head down and really go for it, you can achieve anything you want.
Most of you are really finding it really difficult to make training happen for you this week in any meaningful way, and are just trying to get through your sessions in any way you can.
I see this happening most years of course, and a different strategy will always work far better for you.
So when it comes to your workouts, you need to simplify what you do more.
Time will obviously be the biggest constraint this week, so making the time you DO have count is ultra-important.
Time-crunching your workouts will mean cutting your overall number of exercises and sets, but raising the intensity of everything you do.
If you normally for example do 3 sets of 8 on each weight training exercise, then you need to drop that down to 2 sets of 12 giving everything in those two sets.
If you normally hit 10-20 prowlers at the end of your workout, then try just ONE to the three bollards. Much more time efficient but still get a huge amount from your sessions.
The new bikes are great for this, instead of doing 30 minutes on the other bikes, just 2-4 minutes can be unbelievable on these new bikes, and definitely get the job done.
You can use the same strategies on the rowers and ski machine, just work harder and for less overall time.
So when you hit the gym, aim to do what you can in 20-30 minutes, going as non-stop as possible, starting again when you get your breath back.
This way of training will definitely get the job done, plus saving you plenty of time to do other things at this very busy time of year!
If we focus on improving ourselves every day, then success is very likely to happen.
One thing we don’t often talk about is “neglect” and the things we don’t get out of our lives that are hindering our progress.
It’s like trying to climb a mountain with a pebble in our shoes all the time.
What starts as a minor irritation soon becomes a bigger and bigger problem, until it becomes highly damaging.
Neglecting good nutrition and neglecting your exercise programme will always hurt your progress and affect you negatively, the longer it goes on the worse it gets.
Are you still eating something every single day that still hurts your fat loss efforts, despite training very hard most days? Do you still call in the same petrol station for example for a bottle of wine on the way home? The same box of chocolates? How about takeaways in the week regularly?
Do you let others stop you from training, or are you neglecting your training kidding yourself that you still magically will be in great shape by “watching what you eat”, and finally get around to training “someday”?
The old saying is that the road called “someday” leads to a town called “nowhere”.
Everyone picks up pebbles in their shoes along the way and the sooner you take your shoes off and shake them out the better.
If you’re neglecting something every day that’s stopping you reach your goals, then you need to have a good shake out and replace those habits with strategies that will actually help you.
Getting fit and healthy on “your own terms” is vital, and will form the foundation to you ultimately being successful for a lifetime with your health. Taking control is vital, and following others blindly never works.
Getting rid of the “clutter” and damaging habits in your life is a good first step.
Things that hold you back every day need to be sorted out, or you will be forever going back and forth sorting them out.
If there’s someone else shopping for you in the household, and filling the house with fast food and junk, then you will always fall down because there will always be fatty and sugary foods in the house, which you’re eventually going to eat no matter what.
Taking control of the shopping is a must if you want to be successful-right now.
Quite often, many individuals try to get fit to impress others quickly and are always fearful of what “others” say about them if they fail or if they succeed.
This is why many go for “quick fixes” on the advice of others such as rapid weight loss shakes and bars, places that change their exercise philosophy every 5 minutes and spend all their efforts and money on advertising, and other gimmicks that have little or no foundation, and usually lead to misery because they always take you back to square and even further back from there due to their total lack of short and long term support.
Research what you should be doing before you start, whether the programme is tailored for you or not, or are you are doing mindless exercises with a “one size fits all” approach?
It’s amazing how many people still regard exercise as something you should be sore every time you do it, you have to take painkillers just to get through it, or even continue when they know they are injured. This attitude and people who practice it never last long in the fitness industry.
You have all the resources to get into shape, and there’s always a pain free, sensible and sustainable way to achieve it.
