Josh Kennedy Coaching

Lovely little Father’s Day walk around Towneley with Isobel to play some football and see her Grampa’s memorial plaque ❤️

x

👏👏Epic work from Ryan over the past 8 weeks! 🙌💪

Ryan started working with me at the end of March, after struggling to manage his training and nutrition around a hectic work schedule recently (including splitting his time between 2 locations, Burnley and London).

I’ve known Ryan for a while; and knew he’d put the work in, so we got started working together. And he’s smashed it👊

He initially told me he had “about 12 weeks” to go until his holiday, but would confirm the date.. we got started, then the date he game me was 7 weeks away 🤦‍♂️🤣🤯

As I said; he’s been busy, so I’ll let him off… it just meant the diet was a little more uncomfortable for him 😂

He’s been brilliant to work with, managing his nutrition well throughout, and getting the work done in the gym. And the results speak for themselves.

And this is only the beginning for him 💪💪

Well done mate, you’ve smashed it. Have a great time away, although judging by the instagram stories, you already are 🕺🍹

Eased off the diet a little over the past 10 days or so, but kept the training progressing.

Counting it as a bit of a diet break (just to help manage stress and a minor injury), and back to it from today… excited for the next month or two, as looking forward to getting the next 4/5 kg off, as I think this is where I’ll see some big changes coming into physique.

Watch this space 💪

Big shout out to on putting the work in recently, and getting the results 🙌💪

I’ve worked with Jake on and off for years, and he’s always a pleasure to coach.

In fact, he’s a perfect example of how to get results! He wasn’t in bad shape when he started (as you’ll see), but for someone who’s always maintained a high level of fitness, he wasn’t feeling at his best physically or mentally, and contacted me to help turn things around.

We had a good chat back in late Feb, and in March started the journey to get him back to his best. He’s leaner, fitter, stronger, and generally feeling like himself again.

Now time to push on, and step up the performance work for the new season; but first, a well deserved break.

Well done mate, looking forward to the next block 👊💪

Want to guarantee your weight loss results?

Make sure you’re not missing these basic steps!

Despite the busy week, still getting it done 👊

💥Get in INCREDIBLE shape by summer 2024💥

I’m opening the doors for my exclusive online coaching program to guarantee your summer transformation. 🙌

We’ll dig into your current training, nutrition and lifestyle and systematically optimise each area so you get INSANE results- FAST!

My coaching program combines my years of coaching and education in personal training, strength and conditioning, stress and recovery management and performance nutrition- meaning all bases are covered for you to look, feel and perform at your best. 🏋️‍♂️🏃‍♂️📚

If you want to be “beach ready” by summer, NOW is the time to get started! ☀️

DM me the word “summer” and we can jump on a call.

The lads are smashing it at the minute!

Motivation is rarely an issue when you can see the results coming FAST!

Not happy with your current progress? Drop me a message.

The best way to get them steps in 😁❤️

Brill little Sunday afternoon walk in the sunshine ☀️

It’s that easy to get started…

If you’re looking to get in incredible shape, and perform better than ever before, let’s do this.

Nothing to lose, everything to gain.

DM the word info, and we can jump on a call 👊

🚀Get in incredible shape, feel and perform at your best 🚀

DM me with the word “Gameplan” for a FREE, no obligation strategy call

Fantastic day yesterday at the Bradshaw wedding 🥂❤️

Thanks for having us!

Lads, stop feeling frustrated with your current training and results in the gym 🏃‍♂️🏋️‍♂️💪☀️😎

You’re one call away from instantly feeling in more control, and moving towards your FAST! ⏩💥💫

Drop me a DM, or hit the link in my bio to book your FREE gameplan call

Current set up 💯👌

Swapped around some things in the office, and upgraded some of my older tools.

Makes for a far better environment to get sh** done.

✅ New delivery model at
✅ Relaunched our L3 diploma (it’s insanely good!)
✅ Upgraded programming systems
✅ New online coaching systems
✅ restarted podcast

With all this coming up…

🔜 PT mentoring
🔜 8 week summer shred program launch
🔜 Corporate wellness opportunities
🔜 Upgraded marketing

🤔 new coach?

LFG.

Awesome start to the program from Jake. 🙌

This guy is setting up for some serious results 💪.

If you need to take control of your health, fitness, physique and/ or specific sports performance, get in touch!

Your 12 week results will be INSANE, but that’s not when you’ll start feeling great.

You’ll feel awesome within the first few weeks!

So, if you’ve been feeling like you need to take back control, let’s do it. Comment or drop me a DM to book your free strategy call.

“I want to get in shape, I just struggle to put on muscle” 😭

Most of the time, it’s simply that you’re training hard, but essentially guessing as to whether you’re getting enough Calories, protein, and actually achieving the right stimulus. 💪

A key thing to understand is that there are rules to the game… 📈

I know- you don’t like rules. They’re meant to be broken. And all that…

But not these rules.

➡️ appropriate training stimulus

➕

➡️ adequate nutrition and recovery

🟰

➡️ adaptation

We have a huge amount of methods that can work for building muscle from both the training AND nutrition sides- but when we get down to what’s actually going on with these methods, well it gives us a pretty clear set of rules we need to follow.

The good news. Follow the rules..

and monitor so you know you’re actually following the rules..

and adjust when you’re not..

✅WIN

Swipe to see Kieron’s recent gain phase results 💪💪

Men looking to get in their best ever shape and feel awesome for summer 2024, this program is for you.

DM me the word TRANSFORM for your FREE Gameplan call.

Look forward to chatting 👊

Happy Mother’s Day to my mum and my incredible fiancée

❤️💐

💥Men looking to get in their best ever shape 💥

Launching my brand new personal online coaching service for men looking to take control of their health, fitness and physique.

This is for you if you’re:

➡️ male between 25 and 40
➡️ spending time getting to the gym without the results
➡️ lacking control and accountability with nutrition
➡️ looking to improve energy and performance levels
➡️ ready to build some real muscle
➡️ wanting to spend this summer in the shape of your life!

2 spaces have already gone in the pre launch, so we’re down to just 3 spaces available for this.

Let’s work together on getting you results you never thought possible. DM the words “case study” and I’ll get you full details.

Let’s go 👊💪

Great Day out with Family taking Isobel to Disney on Ice- she loved it, but then back to work since being at home.

Main programs for March done for before getting some new online coaching clients set up.

Big things coming!

If you want to take your results to new levels, DM me the word “coaching” and we can get started.

👏👏👏

Awesome start here from one of my online coaching clients. I’ll share his full story in a couple of weeks once we get past his initial 12 weeks, but we’re already seeing big progress.

Here’s the thing..

The results on the scales are cool, particularly considering he’s eating way more than previously, but that’s not the main results we’re seeing.

He’s already feeling fitter than he’s been for years, has more energy, sleeping better, and confident that he’s going to achieve his long term fitness goals.

Still work to do, and need to keep turning the screw and dialling things in, but it’s a brilliant start 👊

Ready to transform your health and physique? Drop me a DM with the word “coaching” and I’ll get you the information on my upcoming intake for coaching 💪

Happy 1st birthday to our amazing little girl Isobel Florence Kennedy.

Without question, the best 12 months of my life.

Me and love you so much ❤️

Happy Birthday Princess, love from Mummy and Daddy

X X X

Spoiler Alert 🚨

The sessions don’t get easier if you want to keep making progress. We respond and adapt to challenging stimuli.

If it stops being challenging, we won’t continue to adapt.

If the sessions are feeling easy, it’s time to progress.

Disclaimer: we don’t train for fat loss, so that doesn’t apply here.

😴 Poor sleep is having a bigger impact than you realize!

If you’re working out regularly and struggling to get in shape, you need to consider the impact a lack of sleep is having on your results. Here are some of the ways it’s impacting your progress:

1️⃣ Slows down metabolism: When you don’t get enough sleep, your metabolism slows down, making it harder for your body to burn calories efficiently. This can lead to weight gain and hinder your progress towards your fitness goals.

2️⃣ Increases cravings for unhealthy foods: Lack of sleep disrupts the balance of hormones that regulate hunger and appetite, leading to increased cravings for unhealthy, high-calorie foods. These cravings can sabotage your efforts to eat a balanced and nutritious diet.

3️⃣ Reduces energy levels for workouts and daily movement: Sleep deprivation can leave you feeling tired and drained, making it difficult to muster the energy and motivation for your workouts. This can result in decreased intensity and suboptimal performance during your exercise sessions.

4️⃣ Impairs muscle recovery: Quality sleep is crucial for muscle repair and recovery. During sleep, your body releases growth hormone, which aids in muscle recovery and growth. Without enough sleep, your muscles may not have enough time to repair and rebuild, leading to slower progress in building lean muscle mass.

5️⃣ Disrupts hormones responsible for fat metabolism: Sleep deprivation can disrupt the balance of hormones involved in fat metabolism, such as insulin, cortisol, and leptin. This can lead to increased fat storage, particularly in the abdominal area, making it harder to achieve a lean and toned physique.

Prioritize quality sleep as an essential component of your fitness routine. Aim for 7-9 hours of uninterrupted sleep each night to optimize your body’s ability to recover, burn fat, and perform at its best. Remember, the path to your fitness goals starts with a good night’s sleep! 😴💪

How do you know if you’re on track when building muscle? 💪

This is actually a bigger question than you’d think, and demonstrated well by one of my online coaching clients here.

How do you know if you’re gaining muscle or not? And if you are, how do you know it’s at a good rate?

First off, BIA scales (the ones that tell you bodyfat) are awesome, but pretty useless in a day to day/ week to week scenario, except for tracking the key metric- bodyweight.

Before any plan, you should be clear on expectations, and have deadlines in place to meet them. Expectations for muscle gain phases will be around 0.2-0.5% bodyweight per week, depending on your level (and how much fat you’re willing to gain!)

Side note: this is slower than fat loss, so even on recomp phases, after the initial foundations are in place, we’d probably expect weight to go down.

But if we can train specifically with a focus and plan to build muscle; manage nutrition with accurate tracking, and regularly monitor bodyweight, we can make sure the trends line up with expectations.

If not, we change it. Simple as that.

If you’re looking to improve performance, transform physique, take back control of your health and fitness, or any combination of the above; drop me a message to find out more about my online coaching.

Out of the gym this week after picking up a knock to the ribs last week- tried to carry on somewhat normal for a few days, but my body had other plans!

Taking Sunday to the back end of the week to recover, then will assess! Always find nutrition difficult when I’m out of the gym, so need to make sure I track properly on these days, so that’s a non negotiable moving forward.

But to keep you all entertained, here’s a deadlift photo from last year 😂💪

💥Muscle building tips 💥

Building muscle has huge benefits to strength, metabolism, confidence, physique and performance. So it’s no wonder this is a top priority for people in the gym!

And yet, so many people struggle to build the muscle they want. Here’s three key mistakes that become huge roadblocks to building muscle.

1. Inappropriate training. Training is more than just exercise. A key principle of training is adherence to the SAID principle: specific adaptation to imposed demands. And the imposed demands are often not targeted to building muscle. This could be inappropriate workouts, or just inadequate effort, but either way, unless you’re ticking the boxes to stimulate muscle growth in the gym, it’s not going to happen.

2. Poor nutrition. Building muscle requires not only the stimulus from training, but also the delivery of appropriate nutrients to the body. The biggest mistake here is a lack of quality nutrition… not enough calories/ protein to allow for the muscle building processes to become optimal.

3. Inadequate recovery. Related to, but distinct from the above points, is a total lack of recovery. The training sessions themselves could be appropriate, and even if you’re trying to eat to fuel your training, if your not giving recovery sufficient attention, your muscle building will be slower- if it happens at all. Too much conflicting training, lack of sleep, high overall stress can all be huge reasons you’re not building muscle.

If you take care of these 3 areas, your results will transform. If you want fully individual support with your muscle building/ transformation journey, drop me a DM.

💥A clear plan will shift your mindset 💥

Sometimes, the hardest part is taking a step back, and seeing that despite the stress, limited time, or not knowing how to get to your goals, you’re in control.

You can shift how you feel by having a clear goal, and a plan that works for you. And that’s just 1 conversation away.

Whether you’re looking for performance, body composition or general wellness, let’s have a chat about how we can Guarantee huge results over your next 12 weeks with my online coaching.

Drop me a message, I look forward to speaking to you to see how I can help.

Nothing to lose, but everything to gain 👊

Speak soon.

💥 Protein powders! 💥

Now we could go IN on this one, but I will keep it simple (due to insta caption limits😂)- true story

A high quality, basic whey protein powder can be one of the best tools you have during any diet/ body transformation.

If you’ve ever tracked your protein intake, you fall into one of two camps:

1. Your protein target is set properly, and you think “oh s***, that’s a lot.

2. Your protein target has been set by someone who doesn’t understand protein, and you believe you’re having plenty, and can’t work out why you’re not getting results.

Protein requirements given by the second group referred to above are often set based on protein deficiency, which is almost never an issue (0.8g/kg bodyweight). People being unhappy with their fitness and body composition IS an issue. A big one.

So, for results, let’s not look at protein deficiency, and let’s look at optimum protein intake. If you’re working out and looking for optimum changes in body composition (more muscle/ less fat) aiming for WAY more.

During a maintenance phase, this will be about double the above targets (1.6g/ kg) which should be enough to build muscle mass and recover from hard training. But during a diet, this is likely to be even higher, around 1.8-2.3g/ kg bodyweight as a minimum (up to 3G/ kg is common during transformation plans).

Sorry Sheila, but that 60g of protein per day isn’t optimum.

What’s more, we’d ideally split this into 4-6 servings a day…

Now you won’t melt if not, but let’s start with optimum and work practicality into it from there.

So, you probably need WAY more protein than you’re having; and need protein servings more regularly to achieve:

✅optimum muscle building
✅improved blood sugar and appetite control
✅better recovery from workouts
✅boost weight loss
✅and various other health benefits

So, don’t be scared to add a high quality whey protein powder into your routine. They can be perfect as part of a breakfast smoothie, afternoon snack, or post workout drink.

You can do it through food alone, but you probably won’t.

Happy 30th to my amazing Fiancée and the most perfect mummy to Isobel

Your 20s have seen us face the absolute best and absolute worst of times.

For the worst, I couldn’t imagine having to face it without you. And for the best, well they wouldn’t even exist without you. They’re the best because you made it that way.

Here’s to an amazing day, and an incredible journey together as a family moving into your thirties and beyond.

You deserve everything you could ever dream of.

So happy birthday, from me and Isobel x