KI Personal Training

Are unsure about tracking calories? 🤷🏻‍♂️

Have you been struggling to lose weight?😤

Are you unsure if your diet is 100% perfect for the goals your wanting to achieve 💭

Tracking calories is a sure fire way to assess your diet and habits!

swipe to learn more ⬅️

World mental health day 🧠

How do I manage my mental health?

Until a few years ago I really didn’t look after my mental or physical health too much. I used to drink frequently in my early 20’s to block out anxiety and depression and also had a failed su***de attempt.

When I was in hospital with several health problems including my stomach and kidneys I knew I needed to change my lifestyle so I did. I stopped drinking heavily, started eating healthy and used the gym to combat my anxiety and depression and got myself to a better place physically and mentally with the routine

Following this journey I decided to become a personal trainer with to help others with similar problems and haven’t looked back since!

I have worked with several men and women to improve not only their physical but mental health 💙

The gym saved my life if I am honest 💪🏼

Some of the main things I use to manage my mental health are as follows

🔹Daily walks
🔹Exercising 6 days a week
🔹Sleeping 8 hours
🔹Maintaining a balanced diet
🔹Always having a goal to aim for
🔹Spending time with those closest to me
🔹Speaking to family or friends if I need support
🔹Keeping myself around positive people
🔹Most importantly I keep a positive routine because when I don’t my mind can drift into dark places

Action shot from todays session with my client Andrew 🎥💪🏼

Andrew came to me wanting to reduce his body fat percentage and also to gain muscle in his chest, arms, shoulders and also aim for a v shape back.

We have worked on tweaking his existing diet to achieve his goals including increasing his protein intake for muscle growth whilst still losing body fat.

We currently resistance train 3 times per week and he is making excellent progress towards his goals 📈

Congratulations .liam and keep up the excellent work!

How long will it take to get the body you want? 🤔

When will I achieve my fat loss goal? 💭

There is no set timescale to it, It can take weeks, months or years it all depends how far you want to go with your journey.

I always say to my clients fat loss is a marathon not a sprint. 🏃🏼‍♂️

It’s not about how fast you get there, that doesn’t matter just as long as you get there

This picture connects so well with people because your body is no different.

Every rep, step, workout & day in a calorie deficit is you chipping away and removing some of the weight you want to lose.

Eventually you’ll have made the shape you want but until then keep chipping away because the end product will be amazing 🤩

𝐇𝐨𝐰 𝐦𝐚𝐧𝐲 𝐜𝐚𝐥𝐨𝐫𝐢𝐞𝐬 𝐢𝐬 𝐭𝐨𝐨 𝐦𝐚𝐧𝐲?⁣ 📊
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𝐀𝐫𝐞 𝐲𝐨𝐮 𝐭𝐫𝐲𝐢𝐧𝐠 𝐭𝐨 𝐥𝐨𝐬𝐞 𝐰𝐞𝐢𝐠𝐡𝐭?⁣ ⚖
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Do you want to cut down on your calorie intake but you're not aware how many calories you should be eating in order to lose weight?⁣ 🥗
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𝐈 𝐇𝐀𝐕𝐄 𝐀 𝐒𝐎𝐋𝐔𝐓𝐈𝐎𝐍!⁣
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𝘐 𝘩𝘢𝘷𝘦 𝘢 𝘍𝘙𝘌𝘌 𝘤𝘢𝘭𝘰𝘳𝘪𝘦 𝘤𝘢𝘭𝘤𝘶𝘭𝘢𝘵𝘰𝘳 𝘸𝘩𝘪𝘤𝘩 𝘢𝘭𝘭𝘰𝘸𝘴 𝘺𝘰𝘶 𝘵𝘰 𝘦𝘯𝘵𝘦𝘳 𝘺𝘰𝘶𝘳 𝘸𝘦𝘪𝘨𝘩𝘵 & 𝘩𝘦𝘪𝘨𝘩𝘵 𝘢𝘯𝘥 𝘪𝘵 𝘸𝘰𝘳𝘬𝘴 𝘰𝘶𝘵 𝘩𝘰𝘸 𝘮𝘢𝘯𝘺 𝘤𝘢𝘭𝘰𝘳𝘪𝘦𝘴 𝘺𝘰𝘶 𝘴𝘩𝘰𝘶𝘭𝘥 𝘣𝘦 𝘤𝘰𝘯𝘴𝘶𝘮𝘪𝘯𝘨 𝘣𝘢𝘴𝘦𝘥 𝘰𝘯 𝘺𝘰𝘶𝘳 𝘢𝘤𝘵𝘪𝘷𝘪𝘵𝘺 𝘭𝘦𝘷𝘦𝘭𝘴 𝘪𝘯 𝘰𝘳𝘥𝘦𝘳 𝘵𝘰 𝘭𝘰𝘴𝘦 𝘸𝘦𝘪𝘨𝘩𝘵.⁣
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𝘛𝘩𝘦 𝘥𝘪𝘧𝘧𝘦𝘳𝘦𝘯𝘤𝘦 𝘣𝘦𝘵𝘸𝘦𝘦𝘯 𝘮𝘺 𝘤𝘢𝘭𝘤𝘶𝘭𝘢𝘵𝘰𝘳 𝘢𝘯𝘥 𝘵𝘩𝘦 𝘰𝘵𝘩𝘦𝘳𝘴 𝘰𝘶𝘵 𝘵𝘩𝘦𝘳𝘦 𝘪𝘴 𝘵𝘩𝘢𝘵 𝘺𝘰𝘶 𝘢𝘳𝘦 𝘱𝘭𝘢𝘤𝘦𝘥 𝘪𝘯 𝘢 𝟹𝟶𝟶 𝘤𝘢𝘭𝘰𝘳𝘪𝘦 𝘥𝘦𝘧𝘪𝘤𝘪𝘵 𝘸𝘩𝘪𝘤𝘩 𝘪𝘴 𝘢 𝘭𝘰𝘵 𝘮𝘰𝘳𝘦 𝘮𝘢𝘯𝘢𝘨𝘦𝘢𝘣𝘭𝘦.⁣
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𝘐𝘵 𝘩𝘢𝘴 𝘣𝘦𝘦𝘯 𝘱𝘳𝘰𝘷𝘦𝘯 𝘵𝘩𝘢𝘵 𝘰𝘷𝘦𝘳-𝘳𝘦𝘴𝘵𝘳𝘪𝘤𝘵𝘪𝘰𝘯 𝘰𝘧𝘵𝘦𝘯 𝘭𝘦𝘢𝘥𝘴 𝘵𝘰 𝘧𝘢𝘪𝘭𝘶𝘳𝘦 𝘢𝘯𝘥 𝘯𝘰𝘯 𝘢𝘥𝘩𝘦𝘳𝘦𝘯𝘤𝘦.⁣
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𝘛𝘩𝘦 𝘤𝘢𝘭𝘤𝘶𝘭𝘢𝘵𝘰𝘳 𝘪𝘴 𝘢𝘤𝘤𝘦𝘴𝘴𝘪𝘣𝘭𝘦 𝘷𝘪𝘢 𝘵𝘩𝘦 𝘭𝘪𝘯𝘬 𝘪𝘯 𝘮𝘺 𝘣𝘪𝘰, 𝘐𝘧 𝘺𝘰𝘶 𝘩𝘢𝘷𝘦 𝘢𝘯𝘺 𝘲𝘶𝘦𝘴𝘵𝘪𝘰𝘯𝘴 𝘱𝘭𝘦𝘢𝘴𝘦 𝘤𝘰𝘮𝘮𝘦𝘯𝘵 𝘣𝘦𝘭𝘰𝘸!⁣
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𝘈𝘳𝘦 𝘺𝘰𝘶 𝘴𝘵𝘳𝘶𝘨𝘨𝘭𝘪𝘯𝘨 𝘸𝘪𝘵𝘩 𝘺𝘰𝘶𝘳 𝘦𝘹𝘦𝘳𝘤𝘪𝘴𝘦, 𝘯𝘶𝘵𝘳𝘪𝘵𝘪𝘰𝘯 𝘢𝘯𝘥 𝘸𝘦𝘪𝘨𝘩𝘵 𝘭𝘰𝘴𝘴 𝘫𝘰𝘶𝘳𝘯𝘦𝘺?⁣
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𝘋𝘰 𝘺𝘰𝘶 𝘸𝘢𝘯𝘵 𝘵𝘰 𝘨𝘦𝘵 𝘵𝘩𝘦 𝘩𝘦𝘭𝘱 𝘰𝘧 𝘢 𝘰𝘯𝘭𝘪𝘯𝘦/𝘰𝘯𝘦-𝘵𝘰-𝘰𝘯𝘦 𝘱𝘦𝘳𝘴𝘰𝘯𝘢𝘭 𝘵𝘳𝘢𝘪𝘯𝘦𝘳?⁣
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𝘐𝘧 𝘵𝘩𝘪𝘴 𝘴𝘰𝘶𝘯𝘥𝘴 𝘭𝘪𝘬𝘦 𝘺𝘰𝘶 𝘧𝘪𝘭𝘭 𝘰𝘶𝘵 𝘵𝘩𝘦 𝘧𝘰𝘳𝘮 𝘪𝘯 𝘮𝘺 𝘣𝘪𝘰 𝘢𝘯𝘥 𝘐 𝘤𝘢𝘯 𝘣𝘰𝘰𝘬 𝘢 𝘧𝘳𝘦𝘦 𝘤𝘢𝘭𝘭 𝘵𝘰 𝘥𝘪𝘴𝘤𝘶𝘴𝘴 𝘩𝘰𝘸 𝘐 𝘤𝘢𝘯 𝘩𝘦𝘭𝘱 𝘺𝘰𝘶!⁣
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𝐓𝐫𝐚𝐧𝐬𝐟𝐨𝐫𝐦𝐚𝐭𝐢𝐨𝐧 𝐓𝐮𝐞𝐬𝐝𝐚𝐲!⁣ 🔄
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& 𝘵𝘩𝘪𝘴 𝘸𝘦𝘦𝘬 𝘪𝘵𝘴 𝘮𝘦!⁣
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𝘚𝘰 𝘭𝘰𝘤𝘬𝘥𝘰𝘸𝘯 𝟷 𝘦𝘯𝘥𝘦𝘥 𝘪𝘯 𝘑𝘶𝘭𝘺 𝟸𝟶𝟸𝟶. ⁣📅
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𝘓𝘪𝘬𝘦 𝘮𝘢𝘯𝘺 𝘱𝘦𝘰𝘱𝘭𝘦 𝘐 𝘩𝘢𝘥 𝘦𝘢𝘵𝘦𝘯 𝘢 𝘭𝘰𝘵 𝘥𝘶𝘳𝘪𝘯𝘨 𝘭𝘰𝘤𝘬𝘥𝘰𝘸𝘯 𝟷 𝘧𝘰𝘳 𝘤𝘰𝘮𝘧𝘰𝘳𝘵 𝘢𝘯𝘥 𝘧𝘳𝘰𝘮 𝘣𝘰𝘳𝘦𝘥𝘰𝘮. ⁣
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𝘐 𝘬𝘯𝘦𝘸 𝘐 𝘯𝘦𝘦𝘥𝘦𝘥 𝘵𝘰 𝘴𝘩𝘦𝘥 𝘵𝘩𝘦 𝘸𝘦𝘪𝘨𝘩𝘵 𝘐 𝘩𝘢𝘥 𝘱𝘶𝘵 𝘰𝘯 𝘴𝘰 𝘐 𝘱𝘶𝘵 𝘢 𝘱𝘭𝘢𝘯 𝘪𝘯 𝘱𝘭𝘢𝘤𝘦 𝘸𝘩𝘪𝘤𝘩 𝘐 𝘬𝘯𝘦𝘸 𝘸𝘰𝘶𝘭𝘥 𝘸𝘰𝘳𝘬. ⁣
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➡️𝟏𝟎,𝟎𝟎𝟎 𝐬𝐭𝐞𝐩𝐬 𝐩𝐞𝐫 𝐝𝐚𝐲⁣
➡️𝐑𝐞𝐬𝐢𝐬𝐭𝐚𝐧𝐜𝐞 𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝟓 𝐝𝐚𝐲𝐬 𝐩𝐞𝐫 𝐰𝐞𝐞𝐤 ⁣
➡️𝐓𝐫𝐚𝐜𝐤𝐢𝐧𝐠 𝐜𝐚𝐥𝐨𝐫𝐢𝐞 𝐢𝐧𝐭𝐚𝐤𝐞 𝐚𝐧𝐝 𝐫𝐞𝐦𝐚𝐢𝐧𝐢𝐧𝐠 𝐢𝐧 𝐚 𝐜𝐚𝐥𝐨𝐫𝐢𝐞 𝐝𝐞𝐟𝐢𝐜𝐢𝐭⁣
➡️𝟏 𝐜𝐡𝐞𝐚𝐭 𝐦𝐞𝐚𝐥 𝐩𝐞𝐫 𝐰𝐞𝐞𝐤 ⁣
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𝟷𝟺 𝘮𝘰𝘯𝘵𝘩𝘴 𝘭𝘢𝘵𝘦𝘳 & 𝘩𝘦𝘳𝘦 𝘸𝘦 𝘢𝘳𝘦. ⁣
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𝘐 𝘩𝘢𝘷𝘦 𝘴𝘭𝘪𝘨𝘩𝘵𝘭𝘺 𝘢𝘥𝘥𝘦𝘥 𝘴𝘰𝘮𝘦 𝘭𝘦𝘢𝘯 𝘮𝘶𝘴𝘤𝘭𝘦 & 𝘐'𝘮 𝘣𝘢𝘤𝘬 𝘥𝘰𝘸𝘯 𝘵𝘰 𝘮𝘺 𝘯𝘰𝘳𝘮𝘢𝘭 𝘸𝘦𝘪𝘨𝘩𝘵 𝘰𝘧 𝟿𝟽𝘒𝘎 𝘧𝘳𝘰𝘮 𝟷𝟷𝟻𝘒𝘎. ⁣📉
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𝘛𝘩𝘦 𝘰𝘯𝘦 𝘵𝘩𝘪𝘯𝘨 𝘺𝘰𝘶 𝘤𝘢𝘯 𝘵𝘢𝘬𝘦 𝘢𝘸𝘢𝘺 𝘧𝘳𝘰𝘮 𝘵𝘩𝘪𝘴 𝘪𝘴 𝘵𝘩𝘢𝘵 𝘪𝘵 𝘤𝘢𝘯 𝘩𝘢𝘱𝘱𝘦𝘯 𝘵𝘰 𝘢𝘯𝘺𝘰𝘯𝘦.

𝘞𝘦 𝘤𝘢𝘯 𝘢𝘭𝘭 𝘱𝘶𝘵 𝘸𝘦𝘪𝘨𝘩𝘵 𝘰𝘯 𝘢𝘯𝘥 𝘧𝘰𝘭𝘭𝘰𝘸𝘪𝘯𝘨 𝘢 𝘱𝘭𝘢𝘯 𝘸𝘦 𝘤𝘢𝘯 𝘢𝘭𝘭 𝘨𝘦𝘵 𝘳𝘪𝘥 𝘰𝘧 𝘪𝘵, 𝘵𝘳𝘶𝘴𝘵 𝘵𝘩𝘦 𝘱𝘳𝘰𝘤𝘦𝘴𝘴, 𝘣𝘦 𝘱𝘢𝘵𝘪𝘦𝘯𝘵 & 𝘪𝘯 𝘵𝘪𝘮𝘦 𝘺𝘰𝘶'𝘭𝘭 𝘨𝘦𝘵 𝘸𝘩𝘦𝘳𝘦 𝘺𝘰𝘶 𝘸𝘢𝘯𝘵 𝘵𝘰 𝘣𝘦!🏋️‍♂️

'𝐇𝐨𝐰 𝐝𝐨 𝐈 𝐥𝐨𝐬𝐞 𝐰𝐞𝐢𝐠𝐡𝐭?' 🤷🏻‍♂⁣
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𝘞𝘩𝘦𝘯 𝘭𝘰𝘰𝘬𝘪𝘯𝘨 𝘵𝘰 𝘭𝘰𝘴𝘦 𝘸𝘦𝘪𝘨𝘩𝘵 𝘪𝘵𝘴 𝘪𝘮𝘱𝘰𝘳𝘵𝘢𝘯𝘵 𝘵𝘰 𝘳𝘦𝘮𝘦𝘮𝘣𝘦𝘳 𝘵𝘩𝘳𝘦𝘦 𝘵𝘩𝘪𝘯𝘨𝘴:⁣
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- 𝘚𝘵𝘢𝘺 𝘪𝘯 𝘢 𝘤𝘰𝘯𝘴𝘪𝘴𝘵𝘦𝘯𝘵 𝘤𝘢𝘭𝘰𝘳𝘪𝘦 𝘥𝘦𝘧𝘪𝘤𝘪𝘵 (𝘉𝘶𝘳𝘯𝘪𝘯𝘨 𝘮𝘰𝘳𝘦 𝘤𝘢𝘭𝘰𝘳𝘪𝘦𝘴 𝘵𝘩𝘢𝘯 𝘺𝘰𝘶 𝘪𝘯𝘵𝘢𝘬𝘦) 𝘵𝘰 𝘭𝘰𝘴𝘦 𝘣𝘰𝘥𝘺 𝘧𝘢𝘵⁣
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- 𝘚𝘵𝘢𝘺 𝘤𝘰𝘯𝘴𝘪𝘴𝘵𝘦𝘯𝘵 𝘸𝘪𝘵𝘩 𝘩𝘪𝘵𝘵𝘪𝘯𝘨 𝘺𝘰𝘶𝘳 𝘥𝘢𝘪𝘭𝘺 𝘴𝘵𝘦𝘱/𝘦𝘹𝘦𝘳𝘤𝘪𝘴𝘦 𝘨𝘰𝘢𝘭⁣
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- 𝘛𝘳𝘶𝘴𝘵 𝘪𝘯 𝘵𝘩𝘦 𝘱𝘳𝘰𝘤𝘦𝘴𝘴 𝘢𝘯𝘥 𝘦𝘯𝘫𝘰𝘺 𝘵𝘩𝘦 𝘫𝘰𝘶𝘳𝘯𝘦𝘺!⁣
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𝘍𝘰𝘭𝘭𝘰𝘸 𝘵𝘩𝘦𝘴𝘦 𝘴𝘵𝘦𝘱𝘴 𝘢𝘯𝘥 𝘺𝘰𝘶 𝘸𝘪𝘭𝘭 𝘮𝘦𝘦𝘵 𝘺𝘰𝘶𝘳 𝘨𝘰𝘢𝘭!⁣
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𝐈𝐭 𝐦𝐚𝐲 𝐭𝐚𝐤𝐞 𝐬𝐨𝐦𝐞 𝐭𝐢𝐦𝐞 𝐛𝐮𝐭 𝐲𝐨𝐮 𝐰𝐢𝐥𝐥 𝐠𝐞𝐭 𝐭𝐡𝐞𝐫𝐞 𝐭𝐫𝐮𝐬𝐭 𝐢𝐧 𝐰𝐡𝐚𝐭 𝐲𝐨𝐮 𝐚𝐫𝐞 𝐝𝐨𝐢𝐧𝐠 𝐚𝐧𝐝 𝐛𝐞 𝐩𝐚𝐭𝐢𝐞𝐧𝐭 𝐞𝐯𝐞𝐫𝐲𝐭𝐡𝐢𝐧𝐠 𝐭𝐚𝐤𝐞𝐬 𝐭𝐢𝐦𝐞 𝐭𝐨 𝐚𝐜𝐡𝐢𝐞𝐯𝐞, 𝐞𝐧𝐣𝐨𝐲 𝐭𝐡𝐞 𝐣𝐨𝐮𝐫𝐧𝐞𝐲!

So yesterday I made a big decision 🥊

I decided to sign up for a charity boxing match to raise money for !

This might not sound like a massive thing but I've never even had a fight in my life nevermind a boxing match 😳

But I just took the plunge and thought what's the worst that could happen 🤔

I always have to have a goal something to train for and aspire to be better at to keep me focused..

If we don't have a goal what are we really aiming for, where are we really going?

Take that plunge and step towards your goal don't doubt yourself because you can achieve anything whether it's weight loss, toning/developing muscle or just completing something you keep putting off 💪🏻

What's your goal? Comment below ⬇️