Fit with Kie

More hard work from one of the team 👏
Around 8 weeks progress with no restrictive diet, no drastically low calories or endless amounts of cardio ⛔️
Over the last 8 weeks, we have built up Mollie’s confidence in the free weight area and progressively added weight each week to build shape and strength!

If you’d like to achieve similar results DM the word “Coaching” for a chat about how I could help you 😄

🌝 For those of you on a fat loss journey with a holiday booked.

Stop stressing. ⛔️

Enjoy your time away. Eat and drink without feeling guilty. These 7-10 days won’t stop you achieving your long term goals.

If you wish to go to the gym or go out for a run on holiday because it makes you feel better please do; if you don’t fancy it, don’t worry.
A week off won’t ruin your strength or your fitness. 🏃🏻‍♂️

Once you’re home, get straight back on the wagon and continue as you were before your holiday, you have another 51 weeks of the year to achieve whatever your goal!

If you need help getting into shape for your holiday DM me the word “holiday” for a chat to see how I can help!

Are you the type of person who is always all or nothing? 🤷‍♂️

You’re either on a diet and smashing six out of seven days at the gym OR you’re sat at home with a take away 3x a week and won’t hit the gym for 2 months straight? 🍎🍕

Maybe you go on a night out and you’re either sober or paralytic? There is no in-between. 🍺

The all or nothing mentality was exactly what we challenged in this transformation. 🧠

Over an 8 week period we set a goal of working out 3x minimum, 4x maximum per week. 🏋️‍♀️

We made small adjustments to food and scheduled in one meal out per week within the weekly calorie goal.

Like for like food swaps also played a big part to avoid high calorie snacking of an evening.

Keeping things sustainable, somewhere in between the all or nothing meant we could achieve solid results whilst not being a slave to the gym or to a restrictive diet 💪

If you’d like similar results with a sustainable approach DM me “RESULTS” and we can have a chat about how I could help you!

October 25th ⏩ Feb 1st - and we’re not finished yet! 😆

Not much change in weight between these photos, but a total body recomp! 💪

Over the last few months we have consistently nailed a simple structured programme and progressed lifts week in week out. ✅

Don’t overcomplicate things. Hit your calories, train hard consistently and trust the process!

If you’re aiming for a healthier, fitter, stronger body for this summer, start now! 🌞

For coaching enquiries DM me “GOALS”

This transformation was a lot more than just physical. During this transition I watched my friend and client turn their life, confidence and mentality around!
It was important the gym became a place of enjoyment and not a chore.

❌ We cut endless hours of cardio
⬆️ Upped protein intake to help curb hunger and cravings
🏃🏻‍♂️Focussed on health instead of the scales
🕧 Saved calories for later in the day to avoid binging

All of this wasnt easy and sure the road had many ups and downs along the way but the commitment to the goal never changed.

If you want someone to hold you accountable and help you achieve results like this fill out the form in my bio or message me the word “CHANGE”

❌ Don’t make these 5 common mistakes ❌

Swipe ➡️

If you’d like my help to fast track your results this year DM me “2022” and we can chat about your goals and how I could help 🚀

As a busy mom with a full time career, May could easily have made excuses to not train or stay in shape, never mind pull a 120kg deadlift at around 63kg body weight!

However, May understood the importance of exercise and working out for more than just the physical benefits.

Training gave her structure, routine, mental clarity and stress relief to help her through her busy schedule.
Never missing a training session in over 3 years! 👏

Do you need help building routine?

Do you need someone to hold you accountable?

If so, apply to work with me 1-2-1 or online using the link in my bio ☝️

Make 2022 the year you build fitness into your daily schedule

Body fat 👇 Muscle mass 👆

- Are your 2022 goals to drop body fat?

- Do you go round in circles wondering why each year you can’t keep your results consistent for a long period?

- Make this year different. Get the help you need to keep your results.


- Ditch the juice diet, ditch the 1000 calories a day, stop cutting out carbs!

What will you do differently this year?

Consistency always pays off!
Over 4 stone gone!
Small habits created over time have snowballed into big results. What did we do?
More steps ✅ Calorie counted meals and controlled portion sizes ✅ High protein target ✅ Regular progressive gym sessions ✅
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Stop putting off your goals and start working. Slots open for January DM me “2022”

Fit with Kie will be available online from January!
This offer will be available for the first 5 people that get involved!
If you have thought about working with me but haven’t had the chance due to location or availability you now have no excuse! Online coaching is accessible to anyone anywhere meaning I have the chance to work with more people to become a healthier version of themselves. If this is something you are interested in please drop me a message for more info and keep an eye on my page for future updates!

A little update for those of you I haven’t been in touch with lately.
I’m now living a little further north and personal training from
For anyone interested in working with me on your fitness goals now, or in the new year drop me a message for 1-2-1 or online coaching 🏋️‍♂️

💥8 Week Transformation from client and friend Adam

🏋️🥊 A mixture of weights and boxing was used to achieve these results. However, Adam made my job pretty easy. He was willing to listen, learn and put into practice everything I told him and consistently tracked his calories and workouts!

🍺It was also important Adam maintained his busy social life. During this transformation, we adjusted calories throughout the week to suit Adam’s lifestyle and enjoy a beer or 2 on weekend’s!

📥 If you’d like to start your transformation now or in the new year please don’t hesitate to drop me a message!

⛔️ Quit putting off your goals!

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🥊 Take the leap, try something new, you won’t regret it!

The Magic Pill For Fat Loss 💊

💥 Here it is... what we’ve all been waiting for, the answer to all your fat loss problems!

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🤥 I lied. If I was telling the truth I would be a very rich man, unfortunately this pill does not exist (it’s an ibuprofen).

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😳 However, just the other day I received a message saying “Kieran, is there any pills I can take to reduce fat quicker?”

The worst part about this was... they started their fitness journey 2 weeks ago!
🤯
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🔨 Now I can give you all the tools you need to achieve the fat loss and body you desire, but I can’t do the work for you!

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🔑 There is no magic pill but there is a tried and tested formula. It goes something along the lines of - 1) A calorie deficit, 2) a progressive training programme and 3) a sustainable approach to suit your lifestyle!

✅ Track your calories. Do your steps. Follow the plan.

🕖 And PLEASE have some patience! It’s not going to happen over night. When you’re feeling frustrated, remember WHY you started and keep pushing!

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🚀 If you are ready to make a positive change to your lifestyle and habits please message me the words “Fat loss” and I will get back to you with some information on how we can get started!

🍻 For those people taking part in Stoptober (alcohol instead of ci******es), this is an idea of how many calories you may be saving by cutting out the booze!

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🍷❌ Other benefits of cutting your alcohol consumption may include
- Deeper sleep
- Better skin
- Higher energy levels
- Better hydration
- Higher s*x drive

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😄Keep going! You’ve got this

🍳- Struggling to hit your protein goals?

😖 - Taking a while to recover from DOMS after workouts?

➡️- Here’s a few ideas for you to boost your daily protein intake.

🔑 - Protein is key to help you lose weight and build muscle. It enables your body to recover faster and helps keep you from feeling hungry!

“I’ll start again Monday”

😣Feeling guilty about over - indulging a little last night?
🍕 one slice of pizza turned into a whole pizza plus dessert?
📱About to order a Chinese because “well I’ve messed up this week now”

- We have all been there!
‼️ Stop beating yourself up ‼️

- We are all human and we all love to go out to eat and drink with friends... but please don’t throw away all your progress because of one bad day.

- Making yourself feel guilty is not going to help!
- Put last night behind you and instead of destroying all your progress once again think “damage limitation”. Do something today to limit the “damage” from last night.
- Start again from today.. don’t wait until Monday!

- Here’s 5 things you can do right now to help

1. Reduce your total calories for today
2. Prep your meals ready for tomorrow
3. Go for a long walk
4. Write down your goals and plan for this week
5. Ask me for help!

If you find yourself in a vicious cycle of being good all week and ruining it of a weekend, maybe your diet is too restrictive.

📥 Message me the word “Flexible” and find out how I can help you break the cycle!

🚶‍♂️Bored of the cross trainer?
🥊 Fancy a new form of cardio?
👊As most of you already know I am a big fan of boxing... as a former amateur boxer I can’t recommend boxing enough! The level of fitness boxing can build is phenomenal.
🥊Wether you’ve boxed before or you are a complete beginner, I can help coach you with 1-1 pads sessions available.
📥Message me with the word BOXING to get booked in for your first session.. I promise you’ll never look back 😄

Have you hit a plateau? ❌
Consider these 3 things and get yourself back on track! 🏋️‍♂️

How should I be training Post lockdown?
• Since most of us haven’t been doing much lifting during lockdown, it is important we don’t go from 0-100.
• Take your time. Your body is most likely not yet ready to lift the amount it was before lockdown, and jumping straight back to your PB may cause injury or prolonged DOMS (therefore meaning you train less frequently than you’d like - lowering your NEAT and slowing your progress).
• An Upper / Lower or Full body split may be your best option wether you’re looking to lose weight or gain muscle mass.

• If you’re still unsure about what may work best for you or what some of these exercises are please drop me a message and I will happily guide and advise you to the best of my knowledge 😄

CONSISTENCY!
💥1 stone 1 lbs down!
💥8 week transformation from my client and friend Dan.
💥I can’t stress enough how well this man has done to make this transformation through Christmas.
Dan has stuck to his calories whilst being flexible with his diet and still enjoying his food! 💥If you’d like to make a similar transformation - get in touch and start your journey today!

One for you early birds! Start your day off right 💥