Martyn Kelland Coaching, Personal Training & Nutritional Coaching

‼️My new blog is up, so please check it out‼️

Although this is posted on My Fit Dad Diet Website, please feel free to read it for tips and inspiration even if you're not a dad or even a man!

Females have the same issues as well when it comes to dieting and weight loss, and I love helping everybody see the woods for the trees because there is so much misleading information within the dieting and weight loss industry!

In fact, I even have a female coaching program called The No More Diets, Diet, which has been crafted and designed to help busy females break away from dieting culture.

Please check out the link in my bio for more information, but before you do that, click the link and read my latest blog!

https://thefitdaddiet.com/blog/category/weight-loss-tips

Have a great day!

‼️NETFLIX FOOD & NUTRITION DOCUMENTARIES‼️

My top tip for today as this seems to be in the lime light:

Documentaries on Netflix, BBC is, etc. are nothing more than long adverts to try and drive you towards a different narrative about certain foods, dietary processes, etc.

When you take a deeper look behind the "credible studies" (and often laughable studies) that these documentaries reference and pick holes within their claims - and also dive deeper into who is funding the documentary and where the money leads to or has come from...

Then you'll have a better insight not to believe everything you watch about food, nutrition, weight loss, and all that jazz about these documentaries.

As if the public isn't confused enough as it is about dieting and nutrition 🙄

So my tip is...

Chill the f**k out and eat,

Be balanced with that approach,

Be happy with what you're eating.

And pay no attention to the noise on Netflix 🙃

Matt Young, the pleasure was all mine...

And he's smiling 😁

Here is the thing, in-person PT sessions aren't what you've been led to believe...

A lungbuster where your lungs are on fire, you're feeling sick, nauseous, and giddy!

Don't get me wrong, if you specifically ask for the above, I can deliver it! 🤮 🤪

But PT sessions are so much more than the above stigma attached to them, especially as we age.

Imagine being coached to strengthen your muscles and bones, helping you to offset sarcopenia (muscle wastage as we age) and osteoporosis (bone wastage as we age).

We can also strengthen your posterior chain, which will help your posture as you age counteracting those frail bones that cause fails and break bones, which sometimes even lead to death in old age.

At the same time, whilst we're focusing on those above areas, we can give our metabolism a boost by building or retaining lean muscle mass as we age - this helps with weight loss and weight maintenance.

We can then build and create a more toned and leaner body that gives us more confidence in our everyday lifestyles - from the bedroom (let's be honest it does), right through to playing with your kids on the beach whilst on holiday with your top off or a swimsuit on.

Then, on top of that, PT sessions can improve your overall health and fitness, increasing the chances of you living a longer and healthier life without disease.

Lastly, the kick you get mentally after your PT session is amazing (so my clients tell me). The heaviest weight is walking through the gym door. Once inside the gym, rarely do you walk out feeling unproductive, right?

If the weight of the gym door seems a little heavy for you and you'd love my help in lifting it up and attaining those above mentioned PT session benefits to improve your health and happiness - then please give me a message for more info on how I could help you live a longer and healthier life.

I'm not your typical PT - chicken, broccoli, and rice from a tupperware box alongside training 5 x per week. Nah, not my bag anymore. Now I'm 44.

Instead, I'm all about longevity and health as we age and walking away with positivity and enjoyment after a workout...

Just ask Matt 🙏💪

*** New blog is up, so please take a read ***

Are you someone who calls food GOOD & BAD?

Are you someone who has heard this term used before?

If so, please take a read, I'm hoping this blog will open up your eyes and help you to view food in a completely different way!

https://thefitdaddiet.com/blog/is-paracetamol-bad-for-you

My new blog is out, so please take a peak! 👀
..Especially if you struggle with accountability when trying to get fitter or lose weight.

Having worked with a Dr who specialises in dieting psychology and behaviour change (he also has a PhD. in nutrition) to create my program.

It was clear from the data and research we did, alongside my own personal experience, that accountability is a huge factor in whether or not we make it to our end body and health goals.

Accountability for the majority of people when dieting, etc, is a struggle. As humans, we are awful at being accountable to ourselves, aren't we.

So, how do we overcome the accountability hurdle?

Read the blog, and I'll offer you a couple of suggestions!

Have a great day!

https://thefitdaddiet.com/blog

PS - Even though it's on my Fit Dad Website, it still applies to females as well!

My first PT Session of 2024 kicked off with a father and son combo David & Josh!

The session focused on...

1. Compound lifts (you should be doing these if you aren't),

2. Super-sets that can increase volume and intensity in a shorter time frame),

3. And a few movements to work the whole body and open up the lungs! 🥵

How cool is that, working out with your son and dad! 💪

Just a message away if anyone else is interested in having PT sessions individually or joining forces for a double header, which can keep the cost down!

Laters
Martyn

Who started today 🏋‍♂️ 🏃‍♀️ because they were hungover yesterday! 😆
Or who is waiting until
next Monday... Because we love a Monday start. Start Tuesday, God forbid - No, I'll stuff my face for an extra week! 🤣

Right then ladies and gents, who needs to sort their s**t out 😝 in 2024 🐷 = 💃🕺🏋‍♂️🏋‍♀️

Check out the comments below...

*** CALLING ALL UNFIT & OVERWEIGHT DADS ***

I'm on the lookout for you to beta test (test run) my new online premium 1-2-1 Fit Dad Gold program starting on the 8th January at a discounted rate with £150 off the total cost for the 12 weeks program..

What problems does my new program address for busy unfit and overweight dads?...

1. Your lack of accountability,

2. You can not find the time to create new healthier habits,

3. You're sedentary, stuck behind a desk, steering wheel, or just lack of daily movement,

4. Poor sleep & low energy,

5. Decreased testosterone levels,

6. Eating out socially,

7. You're stressed out,

8. You drink too much alcohol,

9. You eat too much junk food,

10. You feel unmotivated.

11. You lack self-confidence via your appearance,

12. Your mental health has taken a wobble.

I can literally address every single problem with my new program...

And I can do it in 12 weeks!

Or we can both address it all together! 💪

Visit thefitdaddiet.com for more info

Please feel free to message me or send me a message via the contact form here 👇

https://thefitdaddiet.com/contact-us

🗣 H E R E W E G O‼️

*** Dads & Mums Pay Attention & Stop Scrolling ***
..If you like me, you have just stuffed your face over the festive period!

Now I know, we've still got that s**tty bit in the middle to contend with even before NY hits us on Sunday. On top of that, we have a weekend before, the NY celebrations. More food, more alcohol and more calories! 😱

That belly of yours is carrying a Christmas baby for sure, right?🐷 🐽

So, if you're looking for a solution to sort out your Christmas baby belly, alongside any other health and body issues in 2024...

Then it just so happens, I have a solution for you!
---------------------
For The Men & Dads 👨 Check out 👇 https://thefitdaddiet.com/ because I have an incredible NY offer to celebrate my new website launch!

For the first 10 dads that sign up for my new 1-2-1 premium gold program in January, you get £150 off! 🔥 🤑💰
---------------------
For the Ladies & Mums 👩 Check out the attached picture! Because I have just opened up that same promotional offer for the ladie gym members of my gym for all my female Facebook friends.

You'll literally have a premium 1-2-1 coaching program that helps you kick-start your 2024!

The program has been designed to guide females to break away from dieting culture 🙌

No more good & bad foods,

No more *weighing in and facing disappointmen,

No more shame,

No more guilt,

No more counting calories,

No more workout programs that do not benefit your goals.

Everything in this program has been created to help you achieve amazing health and happiness in 2024 and break away from dieting disappointment.

I'm confident it will be the last diet you ever go on!
---------------------
Any questions, please feel free to ping me a message!

The more muscle you have, the more calories your body burns at REST = The more efficient your metabolism will be because muscle mass is way more metabolically active than fat mass.

Most dieters crash diet and throw in a s**t ton of OTT cardio exercise which results in weightloss from water storage, body fat (you will obviously lose body fat) and lean muscle making their metabolism take a plunge (not good).

The aim of the game is to preserve or build as much lean tissue as possible whilst trying to lose body fat.

That way, you'll have a better chance at keeping it off for the long term and not becoming the classic YOYO dieter.

This is why my program has been designed in a certain way to help you keep that weight off for the longterm, whilst integrating new healthier habits to help your new way of living a healthier lifestyle, stick like glue - and it does!

World Mental Health Day, October 10th, 2023

My heart genuinely goes out to anyone of any gender who suffers from poor mental health for whatever reason.

But more so, this shout-out is for the guys...

The guys who suffer in silence that are too afraid to speak out,

The guys who suffer in silence are too proud to speak out,

The guys who suffer in silence too macho to speak out,

Because I can completely relate to it,

I've been there,

Done that,

Got the depression, anxiety, and low self-esteem T-shirt.

I was old school,

It's all in your head,

It isn't a real illness,

Blah blah blah...

I am one hard bast*** mentally,

I've done some pretty impressive physical challenges that tested me mentally,

Came through them all with flying colours,

They made me stronger mentally,

I was indestructible,

Depression, anxiety could never come knocking at my door.

A: Because it isn't real and it's all made up,

And,

B: I'm mentally strong, so I'll just repel it anyway,
..Or, so I thought,

HoW wRoNg WaS i 🥴

If and when (hopefully never) it comes to the front door of your head, no matter how hard or strong you think you are, it'll find a way in...

And it did.

The biggest killer of men under 45 is su***de 😔

I got well into the thought process of thinking life would be much better if I simply "wasn't here anymore."

No more worrying or thinking about this, that and what not.

That☝️thought process is extremely dangerous, especially when you think like that when stone cold sober - because you're thinking clearly, or so you believe anyway.

If people let those thoughts become regular thoughts, they can manifest into taking action.

Sadly, that is what happens to so many guys under 45. They don't talk and let their thoughts manifest into actions.

Thankfully, within someone I trust, I managed to un-shackle my hands from behind my back, rip the tape off my mouth, and TALK!

T A L K I N G.

Something so simple as TALKING was the turning point for me.

I'll type it again,

T
A
L
K
I
N
G

Please, guys,

Whatever your problems or issues are...

They're all figureoutable.

JUST TALK TO SOMEONE TO KICK-START THE PROCESS OF FIGURING OUT ALL OF THE S**T.

Everything we tell ourselves within our heads is just stories. You can honestly rewrite better stories once you get everything out and off your chest and begin the process of self mend.

No one or not one single thing has to make you feel a certain way. You have total control in how you feel about anything - and I mean anything.

Take home point of this...

If a big 6ft, muscular macho personal trainer/nutritionist can be an open book and give you a little insight into how it affected me - then I'm sure you're not too macho or too big for your balls to do the same and ask for help...

Remember ~ T A L K 🙏

‼️Dieting tip ‼️

Weight loss and fat loss are two totally different things.

You could have actually lost body fat but gained weight. Crazy I know, but that is how complex your body is at showing your true progress underneath all the complex mechanisms it has going on, which makes you believe that you've gained weight when the scales say you've put on one or two lbs.

Please remember this so the next time you jump on the scales and see no movement or movement in the wrong direction.

Because for the majority of people, when that above happens, they jump into the f**k it bucket...

Thinking "f**k it, what's the point of dieting" blah blah blah and eat their entire bodyweight in comfort food (aka "junk foods"). Having a free for all of binging and eating s**t, letting it snowball for days and days until having words with yourself saying...

RIGHT LET'S START AGAIN ON MONDAY.

And it is at that moment in time during that "sorry for yourself binge" that you've probably actually f**ked up the progress you made.

Because you thought you f**ked it all up because of what the scales told you,

When you actually, most probably didn't.

Lessons learned - never trust a set of scales to measure your body weight because it isn't that accurate anyway.

Instead, use clothes as a progress marker,

Or something even better,

How you actually feel inside.

Happy Monday 😊

⚠️ REMEMBER: IF IT SOUNDS TO GOOD TO BE TRUE... IT PROBABLY IS❗️

Please don't fall for all the misleading BS out there, even when it comes from a Mr. "Nice guy," celebrity personal trainer.

Now, there is no doubt that Joe is a good guy, but there is NO NEED to mislead people.

When people see these words, FAT & BURN mixed together their brain 🧠 light's up.

Now, I'm not knocking him on using those words for advertising and marketing,

But I am knocking him for using those words together and making misleading claims - it is a step too far (in my opinion).

Just so you know,

There isn't an exercise that can burn belly fat alone,

Just like there isn't an exercise that can target fat in a specific area...

If you've got a fat belly?...

No amount of sit-ups or ab exercises in the gym or at home will get shot of that belly fat unless you're in a calorie deficit for weight loss to begin with.

So, if that is you ☝️

And you're grinding away at ab exercises in the hope of flattening that belly...

Please stop now because you're wasting your time.

Instead, give me a message, and I'll ping you over some FREE ADVICE on what you should be focusing on instead! 💪

Laters
Martyn 😎

⚠️ UNDERSTANDING HOW THE FITNESS & DIETING INDUSTRY REALLY WORKS ⚠️

*** EXAMPLE: DOCTORS & DIETS ***

🤬 There are hundreds of the f**kers out there❗️

They should know better as well,

Actually, they do know better,

However, they're corrupt,

Yes, that's right. Some doctors on social media/tv, etc, will sell you total BS for greed.

They assume that because they have the letter D & R in front of their name, you'll trust them pretty much instantly.

They use this process because you're vulnerable, and you're looking for a weight loss solution. You want the solution to be quick - as humans, we love a shortcut....

We're actually hard wired to find one...

If an easy, short time frame, fluffy, and sparkling weight loss product is flashed in front of your eyes, you'll go for it, especially if you're uneducated around the pitfalls of the dieting industry.

"Dr. so and so wouldn't sell me BS, would they? They wouldn't sell these FAD weightloss pills/juices to me if they didn't work - would they? I mean, they're a doctor, so I should trust him right".

F***ING WRONG I'M AFRAID!

Selling to strangers over the Internet is all about trust. If I am selling to you, trust needs to be established. You might follow me for a bit, do your homework, and think yes I trust him, I'm ready to jump in bed with him (payment & service wise) - and not literally, btw!

However, I can guarantee you now if I had the letters D & R at the start of my name...

Dr Martyn Kelland

I'd sell my services a lot more easily,

It is the way the world works.

I'm personally fed up with the way the world works when it comes to the dieting and fitness industry - it is a f***ing shambles and in desperate need of cleaning up.

I'm just a small cog in the wheel trying to help that cause - like many other good and honest people out there.

These f**kers (misleading Dr's) know how to manipulate you, and they will exploit you for your wonga.

Half of them are not even doctors in any kind of nutritional or dieting field.

They actually have no real meaningful qualifications as such in nutrition, dieting, and weightloss.

They literally know nothing about the actual science of weight loss.

A lot of their beliefs are total anecdotal. There are zero credible scientific studies backing up their products or processes.

It will probably do you more harm than good for keeping the weight off in the long run as well.

But hey, they have the power,

They have the D & R, right?

Please don't fall for it. If it sounds too good to be true, it is!

Even with Dr in front of their name!

Happy Monday, 😊

A throwback to my days as a chef 👨‍🍳 😁

If I've said it once, I've said it a thousand times - I don't prescribe any meal plans because...

A: I'm not a chef.

And...

B: They are like sticking a plaster over an arterial bleed.

You will not solve your long-term weight loss issues by simply following a meal plan.

Any personal trainer or online guru that gives you a weight loss meal plan for money, or in fact - even for free...

Is not doing you aNy fAvOuRs in the long run,

And if they're actually charging you,

They're basically robbing your pockets.

You need to go a little deeper for your weight loss solutions,

Focusing on your habits and behaviours around eating, nutrition, and dieting.

Then throw in a little drop of education, accountability, support, and what do you get?

Something that can actually change your life as well as your body and mind for the better.

You're welcome,

Now stop getting ripped off,

Martyn 😎

🗣 H E R E W E G O & HOLY F E C K❗️

95 DAYS UNTIL CHRISTMAS 🎅

AND MY 12 WEEK ONLINE BODY TRANSFORMATION PROGRAM IS 84 DAYS LONG

Do the maths...🤓

There are two more Mondays to get set on the start line...

So you'll have the time to fit in the whole 12 weeks before Christmas hits us!

12 weeks to lose anything from 8-15kg 💯 guaranteed (average is 12kg in 12 weeks).

I also have got an insane offer for my Facebook friends at the end of this post! 🔥🔥🔥

But first...

Imagine not waiting until the first Monday in January to do something about your weight when you might even be 1, or maybe 2 stone (6-12kg) heavier than you are right now because Christmas gotcha good! 🐷 😖

Imagine actually getting in shape before Christmas 💪 looking and feeling amazing at the Christmas parties and get togethers...

Christmas Day and New Year's Eve, full of confidence when dressing up for the occasion with visible abs under your best clobber❗️

Sounds good, right❓️

Well, I'm super confident I can take you there because I'm taking so many other men to that same place of better health, happiness, and confidence within 12 weeks.

If that 👆 sounds good, then this offer might actually blow your mind 👇

✅️ If you sign up for this coming Monday, I'll add on another 4 weeks of FREE COACHING to help you navigate Christmas and the new year. So you won't blow up your amazing results! 🐷 ❌️

✅️ You'll then hit January in an amazing place because guess what - you're actually where you want to be body and physique wise. You’ll already have won the race whilst everyone is doom and gloom just starting out on their "new year, new me" bull s**t journey.

✅️ You can also pay in 4 x monthly instalments.

And,

And,

And...

👉 This is the most amazing offer yet to those who stay on board for the full 16 weeks...

🤑 I'll even offer you a full money back guarantee,

💰Your money is back in full if you do not hit 8-15kg of weight loss! 🔥🔥🔥

There is no way you can lose out - except for losing all of that body fat that you want shot of!

👀 I look around within the fitness and dieting industry, and I see no other offers and promises like the offer and promise I'm making you!

I know that myself and my program can help solve your problems in the short-term and long-term! 👊

Why would I make such a crazy offer right❓️

Because I know full well that I can back it up❗️

So quick recap:

🔥16 weeks for the price of 12 weeks, so I'll help you keep your results and build on them over Xmas and the new year! You'll hit January in the best shape ever!

🔥You can spread the cost over 4 monthly payments,

🔥And I'll offer you a full money back guarantee that if you don't hit the 8-15kg of weight loss, you pay nothing!

All that is left is for you to ping me a message to get started 📲

Spaces are limited,

Time is running out,

Zero risk,

But plenty of reward,

Get in quick.

Martyn 😎

PS - Come and be the next guy and dad on my transformation convyer belt ⬇️

Callum
https://m.facebook.com/story.php?story_fbid=3292954864304986&id=100007715135093

Marc
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Stacey
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Liam
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Stu (top picture)
https://www.martynkellandweightlosscoaching.com/success-stories.html
Lee
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Tom
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Dan
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Dan
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Darren
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Murray
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Josh
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Chris
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Rich
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💪 🥳 HAPPY NATIONAL FITNESS DAY TO ALL MY FELLOW FITNESS LOVERS! 🥳 💪

My typical weekly fitness routine is as follows...

- Throw weights around 2-4 times per week.

- Walk as much as I possibly can.

- If the weather permits, hit the water on my paddle board.

- Do some short, sharp vigorous exercise 1-2 times per week where I gasp for air at the end.

IT DOESN'T TAKE MUCH TIME IF YOU PRIORITISE THE TIME 🔥💪

🗣 MYTH BUSTED "DAMAGED METABOLISM"❗️

💣 WEIGHTLOSS KNOWLEDGE BOMB 💣

Before we dive in and around the edges of the complex defense mechanisms that arise in order to achieve homeostasis - energy balance within the body meaning your weight being one of the things your body is trying to balance - let’s iron out one term I often hear used a lot...

"DAMAGED METABOLISM".

“Damage” indicates that something is broken or needs to be fixed.

It has been very well documented that metabolic adaptation is a physiological response that occurs during periods of negative energy balance when we diet.

So, in order to conserve energy, during what your body perceives as a “famine,” the metabolism can slow down in an effort to burn fewer calories.

This defence mechanism is what makes it more challenging to continue making substantial progress during fat loss as to why people's weight will plateau, slow and stop, etc.

It can be extremely tempting for the dieter to assume something is inherently wrong with their metabolism when weight loss plateaus, even on drastically low calories. Frustration can set it. Towels will be thrown in. Identifying that your metabolism is damaged can feel much easier than admitting your metabolism has adapted to an unsustainable calorie range.

Your metabolism isn’t ‘damaged,’ but rather, it's adaptive.

New adjustments to your energy balance (calories in vs calories out) such as caloric reductions or an increase in energy expenditure will eventually be required in order to reach new lows and keep the body responding for more weightloss to occur which can become unsustainable and unpleasant (wanting to chew your own arm off with hunger).

My recommendation…

Use metabolic adaptation to your advantage by participating in a proper reverse diet, in which calories are gradually added back in over time.

This is not only essential from a sustainability stand point, but more importantly, adapting to a higher calorie set point again is going to put the dieter in a more advantageous position for a future fat loss phase and achieving continued long-term weightloss.

This is the coaching method I teach within my 1-2-1 program if people hit a brick wall after losing weight.

Remember: Your metabolism isn't and will never be damaged. Your metabolism is adapting to the new lower calorie intake you're giving it whilst dieting for weight loss.

This is because we have survival systems in place from 100,000s years ago when food (energy) wasn't in abundance.

If your weight loss does plateaus (because it can do), this is known as metabolic adaptation and not "my metabolism is damaged."

If you have taken your calories so low to the extreme of, let's say, 1000 cal per day and the weight loss stops, what do you do then - go even lower?

As that will be extremely dangerous for the body - dropping below 1,000 calories per day!

You have to literally outsmart your body and brain...

This is where the technique of reverse dieting comes into play - which can be a head f**k for dieters, because you have to consume more calories than what you were before over a period of time.

There is also a chance you might put on a couple pounds again in the process.

However, the bigger picture is that you're adapting your metabolism to a new higher set point - think of it like a reset (but it isn't a reset as such).

And when the time is right, you diet again for more weight loss whilst still consuming more calories than the measly 1,000 calories you were consuming when weight loss slowed and plateaued.

There are A LOT of moving parts behind the scenes going on within your body when it comes to weight loss.

Unfortunately, FAD diet companies will never tell you half of it. Because if you knew the other half of how weightloss works you'd understand that their diets are not any good for longterm weightloss.

However, if you have read this far....

NOW YOU KNOW!

I hope this was helpful 🙏

Have a great day!

Martyn

🗣 DADS 👉 SHRED THAT BELLY FAT A.S.A.P❗️🔥

WITH THESE 5️⃣ SIMPLE TIPS...

1️⃣ Elevate your protein intake. Whatever you weigh in kg multiple it by 1.5 of grams of protein per day. Example: I'm 80kg, so I'd look to consume 120g of protein per day. More is better, by the way, so shoot above that if needs be. Unsure of what foods contain protein? Hit me up, and I'll send over some FREE INFO.

2️⃣ Get walking more! Walking is such an underrated tool in helping you burn off that belly fat. Monitor your step count and look to increase it over the week. Once you've increased it by 10 - 30k over the week, be consistent with it.

3️⃣ Include "junk food" in your diet. Your new diet needs to be sustainable, meaning you can eat this way for a lifetime. Good luck trying to stick with a diet where you eradicate all the foods you enjoy! Ps - there isn't any need to do so either - I've had guys lose just under 15kg whilst consuming junk food/alcohol on my program!

4️⃣ Focus on consuming whole one ingredient foods for 80% of your diet. The other 20% > literally eat what you like. I call this the 80/20 rule, and I have a system in place that helps you eat within this rule. Ps - unsure what whole one ingredient foods are? Ping me a massage, and I'll send you some FREE INFO!

5️⃣ Remember to be human and get back on track ASAP! You'll have slip ups on your diet. Some days you'll eat more junk food than planned. Some days all you'll eat is junk food. You'll booze more on a night out more than you had planned. This is all good and it's completely normal behaviour when dieting. Get back on track with your diet ASAP, and your body goals will still be on track for the long run.

That is pretty much it. You don't have to buy the new shinny weight loss FAD that gets wrapped up in bows and ribbons that never gets you what you want - long-term weight loss!

Just simply be the best at the basics,

That is all there is, too it,

That is all I focus on within my program,

That is all you need to do,

Honestly, it is!

I've kept my weight off for 12 years, focusing on those basics,

I see guy's melt their body fat on my program by simply focusing on those basics (with my help and coaching, of course).

Don't over complicate the process.

Here for any questions or queries you may have.

Please feel free to message me privately 📲

Hope you've all had an amazing weekend! 😎