Coach Kieren

HOLLY FLYING OUT THE GATES 🚀

2 weeks in, and Holly is setting the standard for what is to come with her progress... and it shows you that progress CAN be made almost immediately 💥

Holly was training well but was lacking structure... not following a plan, was doing a lot of mix and match & wasn't tracking how she was getting on, so wasn't sure if she was seeing any progress ❌

Straight away, we got her on a tailored training plan - partnered beautifully with a tailored nutrition plan which she is executing to perfection 🤝 both going hand in hand to see physique changes almost immediately 😎

We have taken things to the next level to finish her cut in the BEST possible way before she jets off on holiday next week 😎 once she is back, that is when the next cycle begins - and we take that next step up 🏆

Stay tuned for Holly's journey - and for those who are looking for the same as her, and want to not only take their training to the next level, but get into the best shape of their life 👀

DM me saying 'NEXT LEVEL' and I will run you through everything it takes 🚀

IF I COULD HEAR MY FUTURE SELF BACK THEN…

Take a look into the past with me, top left I am 14, in Barcelona, called all sorts of names under the sun and therefore not happy with myself and my appearance… top right is me at 21, COVID just started, again - not happy but I knew here that I was on my way to something special 👀

Bottom left I’m 23 y/o
Bottom right was yesterday, at 24.

The key thing people struggle to get to grips with is that a transformation is not 12 weeks long. It is not a toy you pick up and play with for a bit until you’re bored - then give it up until you fancy it again… ❌

A transformation is something that for some, can be achieved in months, but for me… it took years. Years to find myself, to discover who I wanted to be, how I wanted to feel, how I wanted to look, to discover what happiness was within my journey 🤠

Imagine your future self right now. If you, but 10 years into the future, could talk to you right now, what would they say?

They would say ‘please look after me, treasure me, treat me well & give me what it is you want’ ❤️

You get one body. One life. Use that as the driving force and your motivation to achieve that transformation you KNOW you want - but you’ve been putting it off.. 🥲

For whatever reason that may be - DM me that reason. If you’ve been waiting for the right time, let’s discuss why NOW is the right time and how in just 3 months, you’ll be building serious momentum to change your life forever 🚀

MY PERFORMANCE PROGRAMME 🚀

I will talk about my plan until the cows come home, because I guarantee results for those who:

✅ WANT TO GET STRONG AF IN EVERY LIFT
⚽️ WANT TO EXCEL ON THE PITCH, AND BECOME THE MVP OF THEIR TEAM
🧠 WANT TO BECOME MORE CONFIDENT, AND FEEL THEIR BEST ALL YEAR ROUND
🍑 WANT TO BUILD A STRONG SET OF GLUTES, WHETHER IT’S TO IMPRESS, FEEL EMPOWERED OR FOR PLAYING BALL

We are 12 weeks from Summer, and right now I want to put you in pole position… pole position to be smashing your goals by the time the Summer arrives, whether it be feeling incredible for your summer holidays or being in the best shape possible ready for the best pre season of your life 💥

And if you’re still not sure my programme is for you?

My results speak for themselves 👀

Next month, my prices will be INCREASING. To secure your space at current pricing, and to get yourself in pole position to guarantee results for Summer ’23 - simply drop me a DM 😎

YOU WANT TO BE ‘MATCH FIT’, RIGHT?

Hitting 5k PB times yet still feeling gassed in a game, or struggling to last 90 minutes? 🥲

Being fit and being ‘fit’ for football are genuinely two different things, and here is why:

When you run long distances, you’re improving your AEROBIC capacity - I.E. how much oxygen your body can use at one time during intense exercise 🏃‍♂️

However, whilst football is an intense sport - it is quick, it is explosive and it is not about keeping a consistent pace throughout… it is about being able to make quick bursts, change and adapt your pace on the fly and hit high levels of intensity more regularly. This is where we look at ANAEROBIC capacity 💥

To improve your Anaerobic capacity, and therefore make you more ‘match fit’ - what can we do?

INTERVALS / SPRINTS - mimic the conditions you’d be under on a pitch, quick sprints, speed right back down, then right back up again 🏃‍♂️

SHUTTLE RUNS - again, changing pace at different sections. Example being Walk 10s, Jog 10s, Sprint 10s and repeat 💨

STRENGTH TRAINING - focus on heavier weight (with good form) but fewer reps. I.E. Think 5-8 reps instead of 10-15 🏋️‍♀️

For more advice on how to be the best you can be on the pitch - drop me a follow 🤝

HOW I PLAY AT MY BEST

There is so much that goes into what makes your performance as good as it can be… whether this is in the gym, training or on the pitch - you always want what is best for your mind and your body in order to maximise your performance and be on your A Game! 🏆

However… what can be done by you, to get you into an unstoppable position? If you want PBs in the gym, want goals on the pitch or want to be sprinting up and down the wing like Kyle Walker on crack, here’s my tips for you 🚀

EAT WELL AND PRIORITISE FOOD THAT WILL FUEL YOU - Eat your 5 a day, drink plenty of water, reduce the intake of artificial sugars and prioritise protein with every meal. Simple changes to your diet, that over time make a HUGE improvement on your performance 🥦

WARM UP, STRETCH AFTER SESSIONS AND LOOK AFTER YOURSELF - Too many people I work with, or see in the gym are happy to smash it in the gym with no warm up, no activation work and no recovery work - but then become the first to complain when injuries and knocks creep up on them… DON’T BE THAT PERSON! ❌

GET YOUR HEAD IN THE GAME - you hear of athletes having ‘rituals’ before games - whether that be specific songs, keepers tapping the goalposts, a prayer, whatever works for you to get your head in the game… GET. IT. DONE. 🧠

Are you ready to perform at your best in 2023? My Performance programme specialises in helping team sport players maximise their potential on and off the pitch - leading to life changing confidence 😎 if this sounds like what you’re after, DM me saying ‘YES’ and we’ll be in touch 💪

MINDSET IS EVERYTHING 🧠

I just finished watching The Last Dance and it may have been the best and most inspiring sports documentary of all time. It certainly made me realise a few things. Here was my takeaways from the series:

IT MADE ME REALISE I HAVE THE BEST JOB IN THE WORLD 😎

ATHLETES ARE A DIFFERENT BREED, IT’S THE MARGINAL GAINS AND THE EXTRA 1% THAT MAKE THEM GREAT 🤏

MICHAEL JORDAN IS THE GREATEST ATHLETE OF ALL TIME 🏀

MINDSET IS EVERYTHING 🧠

There is no doubt among anyone that MJ is one of, if not for me the greatest ATHLETE of all time. The numbers he ran up in his years with the Bulls were incredible, and the team that was built around this man to allow him to thrive and flourish was the BEST NBA dynasty we may potentially ever see… 🏀

But for me, what stood out was MJ’s mindset. His desire to win outweighed everything.

In the moments when his body was giving out on him, feeling fatigued and mentally struggling… he always found a way to get it done. That final shot to win the 6th NBA Championship sticks out to me… he had nothing left, yet he found a way ✅

Even with all the talent in the world, the talent isn’t what decided a lot of the big games. Many athletes have bucketloads of talent but are let down by their lack of desire, and their vision isn’t clear. MJ’s vision was always the same. He would do everything it took for the team to win. No matter what he had to sacrifice to get there 🥲

Without a strong mindset, you can never see your true potential. If you want to build a mindset that excels your confidence and provides you with the platform to WIN on and off the pitch… 🥅

DM me saying ‘WIN’ and I’ll point you in the right direction 🚀

WHAT IS PERFORMANCE? 🚀

Depending on the individual - you may get a different answer…

To me - PERFORMANCE means how well you move, how well you play, how well you PERFORM a movement or action… 👀 When you’re in the gym, and you start chasing those numbers and you set targets… the aim is to BOOST your PERFORMANCE 👏

When you’re on the pitch, and you want to score more goals, provide more assists or influence play more… it’s because you want to PERFORM to a higher level and a higher standard… ✅

If you want to improve your positioning, or put in more tackles, more interceptions or run more distance within a game… that is wanting to PERFORM better🚀

If you want to feel more confident on the ball, or in your ability at any point on the pitch… being BETTER is what will breed that confidence… as well as having a strong mindset to back that up, and know that when your time comes on the pitch - you best believe you’ll deliver 😎

That is why I created the Performance Programme… the programme which helps team sport players not only BOOST their performance on the pitch - but EXCEL their confidence not just in their ability as a player, but for that to then transform your confidence in yourself through the rest of your life.

If you’re a Team Sports player, and you’re looking to boost your performance in your training and in your sport in 2023…

DM me saying ‘YES’ and I’ll run you through how I can bridge the gap between where you are vs where you want to be 👀

WHO AM I AND WHAT DO I DO?

My name is Kieren, and I am a Level 3 Personal Trainer and soon-to-be Level 4 Strength and Conditioning Coach.

I got into the Fitness industry in 2021 - after an ACL Rupture, which sidelined me from my favourite sport - Football, for nearly 2 years. The recovery process from this injury spurred me to want to change careers in the fitness industry, and into sport - in order to help people not just achieve their goals, but now as I specialize - become better at their chosen sport.

Sport is all I have known, more so football from a young age - with me always taking part in sports clubs and gaining so much from them including social skills, fitness, and knowledge of the body and its anatomy and has led me down the path now of specifically focusing on Performance in team sport players.

If you're someone who plays a team sport - with the goal to BE BETTER on the pitch or the court, and as a result, will develop LIFE-CHANGING confidence - then I am your man.

DM me anytime for any enquiries on how I can boost your performance in your sport almost instantly.