Gary McKay - Personal Trainer

💪🏻🏃🏻‍♂️Client progress update🏃🏻‍♂️💪🏻

This is Scott Stephen, i shared his progress photos just before christmas. At that time he had lost just over 4 stone, was gradually getting stronger and had got his 5k time down from 33 minutes to just below 25 minutes

I talked about how he had lost weight loads of times over the years but had never managed to keep it off. In the past he had lost weight by eating less and moving more which are both important but what he didn’t realise is that meant he was also losing muscle, which in turn slowed his metabolism down which made it easier to pile the weight back on

This time round the plan was different…..

Weight loss❌

Body recomposition (burning fat while building muscle) ✅

Eat less ❌

Eat less but focus on protein, unrefinded cards and fibre✅

Constantly running himself into the ground day after day to burn calories❌

Adding in weight training and core strength workouts on top of running, but also allowing plenty of rest to allow the body to revover✅

All or nothing attitude = one unhealthy decision led to more which would throw him off track and back to square one ❌

Not aiming for perfection, we left room to allow scott to have a takeaway or a few pints when he wanted without falling off track✅

Scott has had a few wobbles along the way but that is normal. That’s the difference this time round, he knows he doesn’t have to be perfect as long as he stays consistent most of the time. The change in his mindset is brilliant to see, the reason i wanted to become a PT was to help people achieve long term lasting results over short terms fixes and scott is doing just that 💪🏻

Here he is now, not only has he kept the fat off, he has lost even more. Just over 15% body fat down since day one 👏🏻👏🏻

Thought it was time to post an update since i’ve been so quiet on here

7 weeks ago i collapsed and had a seizure totally out of the blue. I’m still waiting on a brain scan but after speaking to a neurologist i’m confident it won’t happen again. Physically i felt fine before it and i’ve felt brand new since, i’m putting it down to the stress of working two jobs and not taking enough time for myself to rest and recover. Mentally its been a bit tougher, i’ve allowed my emotions to get the better of me and turned to junk food at the weekends to cheer myself up which i was getting off with but its finally catching up with me the last few days, i’m feeling sluggish and heavy

I’m certainly not looking for sympathy with this post, the point is i’m not perfect, life still throws curveballs at me like it does to everyone else, it’s all about how we deal with it. Before i’d have took weeks off work, stayed inside feeling sorry for myself and took months to get back on track but not this time, i’ve allowed emotional eating to creep back in for long enough and its time to get properly back on track

I’m currently not allowed to drive until i get a scan at the earliest but my clients have been brilliant at offering/giving me lifts to and from the gym, you are all legends 🤝

On a positive note, due to the no driving i went full time in the gym earlier than i was planning, i did panic incase things got quiet but it went the other way and i’ve been really busy so again a big thank you to everyone that has put their faith in me so far and to everyone who has recommended me, it really is appreciated

I still have plenty spaces available if you want to make some healthy changes to your lifestyle and daily routine, you can reach me on here or on whatsapp 07968533694 💪🏻🏃🏻‍♂️

Full time hours

As some of you may already know i had a bit of a health scare last week which means i’m not allowed to drive again until i get the all clear, this means i’ve had to give up my other job resulting in me now being available in the gym 5 days a week. These extra days mean i have plenty spaces available with evenings and some mornings already busy so they are more limited but i will do my best to fit everyone in 💪🏻

To get booked in or to find out more information then you can message me on here or on whatsapp 07968533694

💪🏻 Client progress💪🏻

This is Grant McKay, he started with me 10 weeks ago and the results speak from themselves

I gave him a simple and easy plan to follow focussing on body recomposition (burning fat while building muscle at the same time) which is giving him the lean look he wanted for going on holiday. Not only does he feel and look better but the extra muscle means his body now burns more calories so he can enjoy his holiday guilt free with minimal damage to his progress 🍻

These results in that space of time are all down to grants hard work, consistency and discipline. In that 10 weeks he has moved house, done two different work courses in aberdeen and is in the middle of his second 3 week trip which makes his progress even more impressive balancing a busy schedule and a healthy lifestyle

Grant is only just getting started, stay tuned for the 20 week progress update 💪🏻

🏃🏻‍♂️💪🏻 New slots available 💪🏻🏃🏻‍♂️

Delighted to announce that as of the week commencing monday the 8th of june, on top of my current working hours i will be available for 1-1 or small group PT sessions on tuesday mornings between 6 and 12. I’m going to run the family and friends discount again so if you come in a pair or a three you will get the sessions cheaper 🤑

If you want to…..

Burn fat
Build muscle
Get fitter
Get stronger
Get more energetic
Gain confidence
Improve mobility and agility
Gain knowledge on exercise and nutrition

Then you can reach me on here on whatsapp 07968533694

I run a golf-fit class on tuesdays between 12-1.30pm which are a mix of strength, fitness and mobility work so you don’t even have to be a golfer to feel the benefits. These are open to anyone of any age or ability wether you golf or not

Non scale wins

I had a client start with me 10 weeks ago, she had lost some weight on her own but had started to put it back on, she was constantly feeling sluggish and lethargic, which is bad enough for anyone but she has a very active 7 year old son and she decided enough was enough when she was struggling to keep up with him

Fast forward 10 weeks and they are always out and about on long walks or bike rides, she is managing to run along the beach with him aswell as having daily nerf gun wars. Not only is she feeling more energetic, fitter and stronger but she is also sleeping better which has made a massive difference in her day to day to life

Fitness isn’t just about drastic scale changes and transformation pictures, sometimes its about taking back control of the quality of your life, the quality of your sleep and sometimes even mending relationships with loved ones that had started to suffer

To top it all off she messaged me on friday night to say she had just done her first ever solo gym workout which shows that her confidence is also growing. Its messages like those that remind me how lucky i am to be in a position to help people make positive changes to their lives

If your always feeling tired and like you have no energy then now is the time to start doing something about it.

The more energy you give to exercise the more you get in return 💪🏻🏃🏻‍♂️

👏🏻 Client progress 👏🏻

From now on if anyone asks me what body composition looks like i’ll show them these photos of Stacey Gibb

An incredible 5 inches gone from her waist in just 6 weeks 👏🏻

Stacey got in touch 6 weeks ago looking to make changes, she was already going to the gym on her own before she reached out to me but she was winging her sessions and hoping for the best.

I gave stacey a plan to burn fat and build muscle through a mix of strength training, better nutriton, low instensity cardio and some hiit training once a week. Stacey has followed the plan from day one and is now feeling the benefits

She has dropped half a stone and she is also getting significantly stronger week by week and smashes every session making it look easy. The photos show what can be achieved when you stick to a plan and have your nutrition locked in from day one 💪🏻

I was contacted a wee while ago asking if i’d be interested in running some golf based fitness/strength/mobility classes for some of the older golfers at duff house royal and they have been a great success so far, so much so that we have decided to increase the maximum class sizes if anyone else would like to get involved. They are a great group to work with who put in maximum effort and have a laugh along the way. 🏌️‍♂️⛳️