KD performance

KD performance KD performance run by Level 3 personal training and Sports Massage therapist Kieran Domeney specialise in function, performance, strength and conditioning

🚨 LET’S GO! 🚨--I’m looking for 4 motivated individuals who are ready to take their physique to the next level! 🔥 I can h...
11/02/2024

🚨 LET’S GO! 🚨
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I’m looking for 4 motivated individuals who are ready to take their physique to the next level! 🔥 I can help with;
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✅ Goals
✅ Exercise Variation
✅ Form Analysis
✅ Nutritional Advice
✅ Accountability
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DM the phrase ‘GET FIT’ I’m happy to help 💪🏻🔥
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KDP Team
Start now!
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🚨 CLIENT TESTIMONIAL: PART II🚨----If you have any questions fitness related, to book a 1-2-1 PT session or even an onlin...
26/06/2023

🚨 CLIENT TESTIMONIAL: PART II🚨
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If you have any questions fitness related, to book a 1-2-1 PT session or even an online coaching plan drop us a DM 💪🏻🔥
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KDP Team
Start now!
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🚨 CLIENT TESTIMONIAL🚨----If you have any questions fitness related, to book a 1-2-1 PT session or even an online coachin...
18/06/2023

🚨 CLIENT TESTIMONIAL🚨
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If you have any questions fitness related, to book a 1-2-1 PT session or even an online coaching plan drop us a DM 💪🏻🔥
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KDP Team
Start now!
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🚨 TIPS FOR GAINING MUSCLE - PART 1🚨-✅ Nutrition 🍳🍌🥔-Diet is a massive part of the muscle building equation. Not matter h...
02/12/2021

🚨 TIPS FOR GAINING MUSCLE - PART 1🚨
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✅ Nutrition 🍳🍌🥔
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Diet is a massive part of the muscle building equation. Not matter how much weight training you do the results won’t come without the right nutrients it needs to grow. 💪🏻 Without gaining too much fat, you want to eat 300–500 above your maintenance calories. 🍗🥑 Use an online calculator to estimate your calories or you can use MyFitnessPal (they’ll do for you). To build and repair muscle, protein is number 1. It’s estimated that you should be eating about 1.6 grams per kg of body weight. Carbs are also important for muscle building because they're protein sparing, which means the body looks to glycogen for energy. The more carbs = fuller your muscles look 💪🏻😱
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✅ Tracking progress - Progressive Overload 📝
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This basically means to get bigger and stronger = make your muscles work harder. So that can mean progressively increasing the reps on a set or increasing the weight on an exercise. Writing everything down in a notepad can make it easier to track
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✅ Adding variety 💪🏻
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For mind and body it’s best to change things up regarding your workout the doing the same exercises and intensity gets very boring. So changing things up can improve/increase performance as well as decrease injury. Some things you can do are;
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1️⃣ Pyramid sets
2️⃣ Supersets
3️⃣ Time Under Tension
4️⃣ Giant Sets
5️⃣ Cluster Sets
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✅ Consistency 🏋️
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It’s impossible to build muscle overnight however there are things you can do to that may speed it up 🏃💪🏻 but generally it does take weeks, months to build any real mass. Everyone misses a workout here and there but the key 🔑 to success is showing up and putting in the work even if your tired, better than doing nothing🔥
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Comment ‘Part 2’ if you want to see more about what to do to gain muscle 💪🏻🔥
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KDP Team
Start now!
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🚨 I’M BACK! 🚨--✅ Blueberries 🫐-Studies show that blueberries boost ‘concentration and memory’ for up to five hours becau...
29/11/2021

🚨 I’M BACK! 🚨
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✅ Blueberries 🫐
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Studies show that blueberries boost ‘concentration and memory’ for up to five hours because the antioxidants in blueberries stimulate the flow of blood and oxygen to the brain 💪🏻😱
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✅ Green Tea 🍵
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Green Tea helps focusing for 2 reasons - 1 it contains caffeine and the other it contains l’theanine. We all know that caffeine does. Right? 😀 So l’theanine is an ingredient thats been shown to ‘increase alpha-wave activity’ which releases caffeine more slowly, instead of all at once which can lead to you crashing.
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✅ Avocados 🥑
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Avocados enhance blood flow, offering a simple, tasty way to fire up brain cells. It also contains fibre which helps keep the hunger pains at bay
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✅ Leafy Green Vegetables 🥬
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Leafy Green Vegetables a full of antioxidants which boost your brain power and help protect the brain (greener the veg = better health). They’re also loaded with B-vitamins which proven to help your memory and overall brain health and power
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✅ Fatty Fish 🐟
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Fatty fish contains omega-3 fatty acids which aid memory, mental performance and behavioural function. Main sources would be salmon, mackerel, sardines etc.
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✅ Water 💧
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If you want to improve your focus, you need to drink enough water. It gives the brain the electrical energy for all brain functions, including thoughts, memories and it has been proven to help you think faster and be more focused. 🧠
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✅ Dark Chocolate 🍫
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Dark chocolate contains magnesium, which helps you de-stress, and it also stimulates the release of endorphins and serotonin, which make you feel good and elevates your mood. Meaning small doses can actually improve your focus 💪🏻😀
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If you have any questions about what’s above or anything related to fitness drop us DM I’m happy to help 💪🏻🔥
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KDP Team
Start now!
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🚨 Personal Training Packages 🚨--We live in tough times at the moment especially financially so from today I’m taking boo...
20/10/2020

🚨 Personal Training Packages 🚨
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We live in tough times at the moment especially financially so from today I’m taking bookings for you to train with me Monday-Friday for an amazing price. Whatever your goal may be whether it’s muscle gain, weight loss or just general fitness I guarantee you’ll achieve them.
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If you’re interested get in contact and book in and let’s smash your goals together 💪🏻🔥
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KDP Team
Start Now!
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🚨TRANSFORMATION🚨--With the uncertain times we live in Louis decided enough was enough, lockdown wasn’t going to beat him...
06/10/2020

🚨TRANSFORMATION🚨
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With the uncertain times we live in Louis decided enough was enough, lockdown wasn’t going to beat him and so took on a big challenge by focussing more on his health and well-being. One of the hardest workers in the room that determination has brought him this amazing transformation so I congratulate you .atkins
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His aim was to lose body fat and tone up, we’re just getting started 🔥💪🏻
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What are YOU going to do to make a difference YOUR fitness journey! There’s no time like the present 🔥
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KDP Team
Start now!
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🚨 WHAT STYLE OF TRAINING DO YOU DO? 🚨-CrossFit is a form of interval training and strength and conditioning training whi...
11/09/2020

🚨 WHAT STYLE OF TRAINING DO YOU DO? 🚨
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CrossFit is a form of interval training and strength and conditioning training which is made up of functional movements performed at a high intensity. These movement are actions that you perform in your day to day life like squatting, pulling, pushing etc. Experts say that these workout are so effective because of their emphasis on the elements of:-
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1️⃣ Load
2️⃣ Distance
3️⃣ Speed
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Workouts as a CrossFitter are strenuous and fast paced so you have to be properly fuelled, in fact nutrition is viewed as the foundation of CrossFit training and critical to the performance. The diet is moderately low in carbs and emphasises consuming macronutrients from
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✅ Whole plant foods
✅ Lean proteins
✅ Healthy fats
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Again experts say that for these athletes it is recommended to ‘eat meat and vegetables, nuts, seeds, some fruit, little starch but no sugar’ and ‘keep intake to levels that will support exercise but not add body fat’. So it should be split into thirds
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1️⃣ 1/3 lean protein: skinless chicken breast, fish and lean beef
2️⃣ 2/3 healthy carbs: non starchy vegetables
3️⃣ Small amount of healthy fats: avocados and nuts
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When training for CrossFit there are some foundational movements that every athlete should know
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✅ Front squat
✅ Overhead press
✅ Shoulder press
✅ Push press
✅ Push jerk
✅ Deadlift
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These exercises were not chosen at random but they all work as a building block towards the majority of movements you find in CrossFit
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Training for CrossFit is very broad they’re so many styles out that contribute to being a CrossFitter so it all depends on the workout. Here are 3 of the most popular types of CrossFit workouts you can use to become a more rounded athlete
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1️⃣ AMRAP: “As many rounds as possible”. This means completing a given exercise combination as many times as you can within a given time.
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2️⃣ Ladder: One or more movements, increasing or decreasing the weight over time.
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3️⃣ Tabata: Do eight rounds of high-intensity intervals, alternating 20 seconds effort with 10 seconds rest.
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If you would like a plan that involves this style of training get in contact 🔥💪🏻
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KDP Team
Start now!

🚨 ANNOUNCEMENT 🚨--Everyone it’s official I will now be based at Pure Gym in Hemel Hempstead I will be working/personal t...
25/08/2020

🚨 ANNOUNCEMENT 🚨
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Everyone it’s official I will now be based at Pure Gym in Hemel Hempstead I will be working/personal training there so come and have chat with whatever it may whether it’s muscle gain, weight loss or just general fitness I’m here to help you guide you and achieve your goals
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Specialist areas
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✅ Bespoke plans
✅ Muscle gain
✅ Injury prevention and rehabilitation
✅ Weight loss
✅ Muscle tone and development
✅ Nutritional guidance
✅ Body fat reduction
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Don’t worry if you miss me all my details are on the Pure Gym pt wall or you can DM through here... I’ll leave that to you 🔥💪🏻
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KDP Team
Start now!
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Hemel Hempstead

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