Mi - Key Fitness, Health & Performance

Client spotlight
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Candace, mum of 4 , 10 months post partum
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Time invested
- 2 in person PTs per week
- 2/3 solo gym sessions per week
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She trains BEFORE the kids go to school, this means she’s started the day doing something for her. It’s her non-negotiable.
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She genuinely loves training which makes it easy for her to show up.
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Biggest factor in her progress in the gym? We focused on getting stronger. Not losing weight. Losing fat is a byproduct of getting stronger.
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To get stronger you need to add muscle, when you add muscle you will burn more calories at rest. Burn more calories at rest you will lose fat.
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This post shows the journey to a pull through various exercises we did along the way
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Client testimonials
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Personal training in a nut shell..
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The work you do in the gym is a tiny piece to the puzzle in getting the results you want.
The gym is to make you stronger, fitter and better able to make the most of each day.
The gym gives you more energy to enabling you to get more done in your week. Whether it be weekend warrior activities, your sporting hobbies or to address niggles holding you back from doing what you want
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The real success is comes from making many small adjustments to
- how much you move
- how much calories (food & liquid calories) you consume over the course of weeks & months
- how well you prioritise sleep (poor sleep leads to poor activity & poor food choices)
- having a framework to work within (this helps you make informed choices with food and exercise)
- prioritising different weaknesses at different times (don’t expect to overhaul diet & exercise habits at once)
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Making small incremental gains in each area of your life ; sleep, cooking more, moving more, being aware of your choices and what causes you to make those choices is where the success comes
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Get in contact to help you evaluate where you might be going astray and how to better plan your day, week and choices to become healthier and happier in your own skin
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https://www.mikeyryanpersonaltraining.com/shop

Don't know what to eat?

Choose from these 4 recipe e-books;
- High Protein
- Low carb
- 5 ingredients or less
- Vegan

- Over 50 recipes in each e-book

- Scannable barcode that can be used with myfitnesspal app to track calories.

- Sample meal plan included (you can choose your own)

- Sample weekly shopping list included

Simple chilli & sweet potato chips
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382kcal, 29P, 33C, 16F
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Find the recipe in my high protein recipe ebook
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Follow the link

https://www.mikeyryanpersonaltraining.com/product-page/high-protein-recipe-e-book
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‼️How to budget calories to eat out and still lose fat ‼️
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Follow the link in bio to recipe E-books
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‼️ Recipe ebook giveaway ‼️
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To celebrate the launch of 4 recipe ebooks on my site I’m giving away two recipe ebooks!
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To be in with a chance to win simply
- Like this post
- Tag two friends in the comments below
- Share to your story and tag
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Winner will be announced next week on St.Patrick’s 🇮🇪 day March 17th
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☘️Good luck ☘️

How to form a new habit
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The first step is making it blatantly obvious everywhere you go about that habit you want to form.
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Write out a place & time you plan on doing that activity. Make a commitment to yourself.
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Change your environment. If it’s to eat healthier then place fruit in plain sight.

If it’s to get out and exercise more, place your trainers by the door.
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Pair the new habit with something else you already enjoy doing. E.G. you like going for a coffee on Sundays, go for a longer walk to a further away shop to get some extra steps in
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Follow the slides to learn more about creating new habits.
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Client review
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