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Monday, 7th October

Formulating your workout plan should have began yesterday, and you should be approaching this Monday with great enthusiasm, hitting your Monday hard and setting yourself up very nicely for the week!

Planning a week of workouts is imperative, rather than making it up as you go along and ending up missing workouts often.

You have 168 hours a week to deal with to make at least 3 workouts a week happen.

Take 37 hours a week off for an average working week and you are down to 121 hours.

Let’s say you have 8 hours a night sleep, and you need to subtract another 56 hours a week off.

So we are now down to 65 hours a week left to fit in a minimum of 3 workouts.

A lot of individuals I train have 1,2, 3, 4 even 5 children, so that takes a lot of time up.

Many I train work over 37 hours a week, those in business and those who have high responsibility jobs.

The funny thing is that those who have the kids AND the business or high pressure jobs, are exactly the ones who never miss a workout!! THEY ARE ACUTELY AWARE that they need to perform at their best, they need greater energy levels than most, and the self-confidence and self-esteem that being in shape brings, gives them so much in whatever they do in life, and being in shape goes hand in hand with being who they are, how they perform and the results and happiness they now have in their lives!

So if we say on average we have a maximum of 65 hours to do 3 workouts a week, and bear in mind we can do an awful lot in just 30 minutes, then committing one and a half hours to keep yourself in shape really isn’t a lot at all!

All depends where your priorities are, are you going to get in shape now and keep it up for life, or perhaps you have had a break from training because you haven’t got time, but you can see from this illustration that you DEFINITELY CAN fit it in, all you have to do is manage your time A LOT BETTER and you will very soon be enjoying the vast benefits that exercising brings!!

Twitt
Posted on

Thursday, 3rd October

Just under 12 weeks to go to Christmas, and some people are already describing it as the Christmas run in!

In terms of your body and health, 12 weeks is an ideal time to make a monumental change for the better with your body and mind.

If you improve the way your body looks, feels and performs, then mentally you are going to feel a whole lot better!

I know of many people who say they feel lousy, and it usually coincides with them never exercising or given up exercising, they don’t often eat well and sometimes drink too much alcohol.

So you can see that living a much healthier lifestyle is a whole 180 degrees from that lifestyle of eating and drinking too much, and never ever working out.

The mental side to training is not discussed anywhere near as often as it should be. There is a strong connection between exercising, eating healthy and feeling at your best.

When you feel at your best, you tend to be at your best emotionally too. This always goes into every area of your life too, making everything seem much more positive, and leads to a whole new level of optimism in your life!

The best part about making a big lifestyle change is that it is relatively easy to keep up, and you really wont want to go back to feeling that you haven’t got any energy in your life, you wont want to go back to feeling that you cant fit into your clothes any more, you wont want to go back to feeling sluggish all day, you wont want all of that negativity in your life again.

This is why its vital that the emotional side of things comes with your physical improvements, they have to go hand in hand.

This will make your overall chances of feeling happy much higher, and when you are happy you tend to make much better everyday decisions, cutting the risk of falling back into your old ways when your lifestyle was making you really unhappy.

When you are happy, you tend to want more out of life, you will tend to want to improve all the time, and this is why its much easier to stay healthy and in shape for the rest of your life.

All it takes is exercising sensibly and using common sense with your food, it’s a great time to start right now!!!

Twitt
Posted on

Monday, 30th September

The opportunity to exercise properly, train right, work up slowly and gradually should be the right of every single person out there.

Some people do not like training in front of other people, at least until they get used to it and get their confidence up, in fact this could be MOST people!

A lot of women do not like training in front of men, as they find it intimidating and struggle to get puffing and panting in front of those who are used to training regularly.

As anyone knows, I try to look after each person’s training programme and take responsibility for the individuals progress and development.

Over the last few months, I have had numerous requests to do a ladies only session, because of the reasons I mentioned just now.

We will aiming to work with all sorts of physical abilities, those will be some with lots of weight to lose, those who want to get into the best shape of their lives, those who have just had a baby and want to know how their body will adapt to the new demands of an exercise programme, will their body really get back into the shape they were pre-baby, and will be anxious to get their self-esteem and confidence levels back to somewhere near their best, or even to a brand new level and I have seen this being achieved all the time.

So I have listened to a lot of women’s feedback, and started my own ladies hour 11am to 12 Monday to Friday from now on at the gym in burry port, right by the railway station.

The session is there to develop female members slowly and steadily, and improve the lady’s health in all ways, better blood pressure, better body fat levels, a stronger heart rate, a leaner waist and hips, and in general create a massively positive experience for those who wish to attend.

I am trying to create a hugely positive hour for all of those who are giving it a go, I am here to listen and see how far we can all improve!

For appointments tel 07968 980808 or fitness@kerimckibbin.co.uk

Twitt
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Tuesday, 24th September

The subject of missed workouts is very important to me.

First of all, if you are ill you should NEVER ever train full stop. You need to rest and recover and not do anything until you’re better.

The rest of the time, missed workouts really concern me because it sets off a chain of events that lead to individuals losing progress quickly, both physically and mentally.

You have probably heard me mention that even a pro athlete who has a week off from training, can take 1-2 weeks to get where they were. So 4 weeks off, can take up to 8 weeks to get back to normal and back to the previous standard.

So if you miss the odd workout, then that’s no problem, if you miss a week, then that becomes more of a problem, miss 4 weeks and you slip back by up to a couple of months.

Missing 4 weeks also sends you backtracking mentally. When you have 4 weeks off, you are not really motivated to get back into your training, and are likely to have an even longer lay off!

Through experience, I have learned to watch people closely, and arrest the slide to mediocrity.

Let me say this, I have many people who work 10-12 hours a day, I have a lot of women who have 2-3 kids, some 4, one even 5, and not one of them has said “I have tons and tons of time to train all day, let’s do it”!!!

What they do say is that they have very limited time to train, and can I solve their time management/workout problems!!

Suggestions on how to do this tomorrow.

Twitt
Posted on

Monday, 23rd September

Summer has almost gone, temperatures are going up again for their last indian summer hurrah, and the feedback I am getting is that most people I train are re-positioning themselves to have one big run at getting into their best shape for Christmas.

13 weeks tomorrow it may be, but Christmas will come soon enough, and its ample time to hit your very best physical condition.

We talked about the best way to do it last week in training terms, so if you’re not used to that way of training, then you had better change right now to accelerate your results dramatically.

This can take a month or so to get used to, so that will take you into the end of October already.

How’s your eating doing? Are you eating small meals and snacks every 3-4 hours, and eating good quality nutritious foods at least 80% of the time? If you are not, then
you need to use the next month to get used to eating good quality foods.

If you’re jumping from one diet to another, one fad to the next, then it is likely to crash and burn time after time. There has never been a better time to get it right finally.

The next month could really be the perfect opportunity for you to create the foundation you need to be in shape for the rest of your life, and all of the benefits that come with that!

Whatever training fad, whatever dietary fad, whatever pathway marketing men get you to go down, you will eventually have to come back to eating sensibly and using the latest training science to put yourself on a sustainable path for the rest of your life that’s GOING TO WORK FULL STOP!

Make the change today and get some good momentum on your side before Christmas!

Twitt