Duncan Keith Personal Training

8 WEEK CHALLENGE.

Well done to everyone who took part in the Christmas challenge! I ran an in house challenge for some of my people, 25 signed up for the 8 weeks and we got some great results!

Here is the top three who ended up sharing the £500 prize fund, which was much welcomed in the lead up to Christmas!! Well done to Heather Low, Gillian Henderson and Claire Brown for all their hard work!!

Heather ended up winning the overall taking home £300, which was thoroughly deserved. She lost 7kg in the 8 weeks which is a healthy sustainable amount. She also hit personal bests on squats and hip thrusts, managing to hit 100kg for 8 on the hip thrust!! She has gone above and beyond this block and really put in a lot of hard work, well done!!

Gillian was a close 2nd place, losing 6kg and making a great transformation also. She worked her socks off on a daily basis, frequently winning the workweek hustles and never missing a training session!!

Claire done amazing, despite her active social calendar in the build up to Xmas haha! Losing half a stone and making some good strength improvements despite hating hip thrusts!!

Well done ladies!!!

I'll be running another challenge in the new year to help get everyone kick started towards their goals. No crazy diets allowed!! Just consistency with training, cardio and a sensible calorie deficit for each individual!!

Back open 💪🏻💪🏻

ONE WEEK TO GO.

Only one week to go for the day we’ve been waiting 4 months for 💪🏻💪🏻

I am now taking bookings for the week commencing 26/04/2021

So drop me a message now and confirm your space and I’ll get working on a plan 💯

IT’S BEEN A WHILE.

After 6 years and over 900 spin classes I promised myself I’d never get on one of these horrible machines again.

But desperate times and all that 🤣💪🏻

2020 GTF 🤣

Happy new year to everyone when it comes! It’s been a very challenging year for everybody, but we’ve made it work and come out in the end with something to build on.

I don’t know what I was expecting from 2021, maybe for everything to turn back to normal all of a sudden. Of course wishful thinking and we’ll start the year with the gyms shut, hopefully not for too long and we can get back in the gym ASAP!!

Of course news on the new vaccines can only be positive and hopefully by the summer things can be looking totally different, time will tell.

In the meantime I’ll see you at the park in January hahaha 💪🏻💪🏻

WE KEEP GOING.

After the announcement on Saturday it looks like I have worked for the last time this year.

Hopefully it’s for the 3 weeks that have been stated. I know everyone will be gutted, but I know you’ll all bounce back again just like you did from the previous lockdown.

I have been overwhelmed with how much progress everyone has made since August. Lifetime personal bests, people stronger than ever before, weight loss targets smashed and consistency from people who have struggled in the past to get in 1 or 2 days doing 3 or 4 every week without fail. So proud of all your hard work and we’re just getting started.

Don’t let another blow of a s**t year get you down, use this time to rest up, fuel up and spend some time with loved ones (in your bubble 🤣). Try get out walking, running, home workouts and keep tracking calories after Xmas, to set yourself up to succeed for when the gyms are back.

Hopefully next year will be getting a step closer to being back to normal once it gets up and running! Here’s to getting people ready for weddings, holidays, and much more, I’m staying positive 💯

Thanks for everyone’s support this year, as a small business owner it’s been some year! But I’ve came through it stronger than ever and that’s down to all of you. From the gym, home workouts, parks, gardens, garages and back to gyms it’s been some year 😂💪🏻 Hope everyone has a great Christmas when it comes! We’ll be back better than ever in 2021 💪🏻💪🏻

GAINS EVERYWHERE.

Always great to see 💪🏻💪🏻

WHATEVER WORKS.

Sometimes I leave myself friendly little reminders to keep me accountable towards my goals 🤣💪🏻

Whatever helps guys 💪🏻💪🏻

FLASHBACK.

6 years ago I finally hit a goal and hit a 220kg deadlift. This was a long time in the making and you can see how happy I was 🤣

I had been stuck at 215 for nearly a year and had about 5 or 6 fails at 220. Over the years I’ve had phases where certain lifts seem like they’re at the limit.

Fast forward to present day and my 1RM is now 250kg that’s 30kg or about 5kg a year on average.

Welcome to team natural haha! The more experienced you become the less frequent and smaller the gains become. It does make it all the more satisfying when the personal bests come.

Looking forward to the remainder of this year and the beginning of next to see if I can get over this plateau like I have done many times in the past 💯💪🏻

Stuck at a certain weight and can’t improve?? Don’t stop trying, get creative and look to experiment with new methods or book in with a coach who knows a thing or 2 about strength 😎💪🏻

220kg Deadlift #pb 1 rep max @ 80kg bodyweight. DKPT