Kerry Smith Fitness

29/12/2023

HOW TO FIND THE RIGHT COACH FOR YOU GOING INTO THE NEW YEAR.

The truth is I have had a number of coaches over the past few years.

And I highly recommend having a coach.

I have to tell you that there are some amazing coaches out there.

Some coaches are able to guide you, teach you and consistently develop you and it is these coaches you should seek out.

It is these coaches that will help you achieve your goals.

With a few others it did not work quite as well for me.

The fact is that the programme they gave me did not fit my lifestyle and so I could not stick to it.

On top of that we simply did not “click” and so our communication was not as good as it could have been.

Just paying for a coach does not mean you will be successful.

At a time of year when you might be considering starting a new fitness journey.

Carefully consider your options!

Here are my learning points from working with a variety of coaches over 4 years:

* Make sure they have the right skills to help you achieve YOUR goals.

* Research their history, have they achieved results with their previous clients?

* Have they walked the walk?

* Do you gel with them? Relationships are key, do you trust them and feel you can be open and honest?

* Does the plan they suggest actually fit your life - you will need to be consistent and this should not be a January thing!

It is so easy to see someone advertise and immediately sign up when you are on a mission.

But I strongly recommend you do your research, talk to a few different coaches, see what they can offer.

Don’t waste your money.

Commit properly to achieving your goal.

The right coach can completely help you turn your life around.

Photo:

27/12/2023

10/12/2023

This is a fabulous transformation achieved in challenging circumstances in only 6 weeks!

When I first started working with this client, he was finding it difficult to fit exercise and healthy nutrition into his professional life which involved a lot of staying in hotels.

Without a doubt this is a challenge for many of us face who often work away from home.

The unpredictability creates challenges that we have to work around.

When he invested in working with me we worked on adapting a meal plan for when he was both at home and away.

We considered specific menu’s and selected the most healthy options.

We worked really hard to bring more discipline and structure to his diet so that he was hitting both his protein and calorie targets for the day.

I also put together a fitness plan for him that was extremely flexible.

This enabled him to stick to the plan whilst continuing to push himself and focus on ex*****on.

I have to highlight that he was completely focussed on making these changes to ensure he had a healthier lifestyle for himself and his family.

We focussed on a recomposition during this period.

So he is actually the same weight in both of these photo’s and is a great example of how the scales do not always reflect fat loss!!!

Please join me in the comments and acknowledge the hard work and dedication my client put in to achieve these changes.

08/12/2023

THE BODY THAT YOU WANT WILL NOT HAPPEN IN A FEW WEEKS!

Unfortunately, change takes time.

It would be great if you could just eat a few healthy meals and exercise occasionally and achieve amazing results.

BUT that does not happen!

Just think…

How long has it taken you to put on the weight that you have right now?

Changing that will not happen overnight.

You are not always going to see the direct results from your efforts.

The scales won’t always do what you want them to do!

You will face temptation.

People will encourage you to deviate from your plan.

You will have days that you don’t want to train.

You will look in the mirror regularly and think that changes are not happening.

BUT they do!

When you are consistent day in and day out, they happen.

You just need to tick the boxes every day.

Change your mindset to become mechanical in following your plan.

All you need to do is:

* lift weights 3-5 times a week with purpose

* sleep around 7 hours a night

* rest

* eat clean food for the majority of time, measuring out exactly what you are eating

* stay hydrated

It is that simple, I did it and look what I achieved.

I am nothing special, I just ticked the boxes consistently and you can to.

Then when you do this, after a while both your body and mind change.

It has become a lifestyle.

And YOU have succeeded.

Drop me a DM and I can explain how we can do it.

05/12/2023

GETTING IN SHAPE ONCE IS EASY MAINTAINING IT FOR LIFE IS A WHOLE DIFFERENT GAME

This is a challenge I have faced most of my life, I got into shape, I lost weight and ended up gaining it back.

This is also a challenge that many of my clients faced before we began working together.

Like me, they have tried many different methods of losing weight, some of which have been successful but the ultimate challenge is “how to keep it off” and none of them were sustainable for me or my clients!

Actually, I used to put my weight back on and usually a bit more as well.

I know how frustrating this constant yo-yo can be and the impact mentally it can have.

This is why it is a priority for me, to understand my clients lifestyle. To help them learn how to incorporate fitness and good nutrition into their lives.

In a way that is sustainable longer term!

My client Emma pictured above is a prime example of this - and I could have picked many examples from my clients.

As you can see she has been on an incredible journey.

We worked together to change her approach to fitness and ensure she could incorporate it into her really busy life.

We also adapted her nutrition making it quick and easy for her.

But the best thing of all is that Emma has maintained a weight she is happy with. She has found a great balance in her life.

As a result she is happier and more confident in the gym.

She knows exactly how to make sensible choices and is able to eat out socially and still maintain this lean physique.

And she has done this for months now - working together was not about a quick fix.

It was adapting her lifestyle and now like me, she is able to sustain her weight loss and live a healthier life.

If you are like Emma and want to get your leanest physique yet and maintain it, then drop me a dm and we can have a chat.

19/11/2023

ARE YOU WAITING UNTIL THE NEW YEAR TO GET IN SHAPE?

This is a mistake that I have made so many times and I see so many people make.

You think the New Year is approaching, you have celebrations to go to and you let yourself off!

This means you put on pounds before and over Xmas.

As result your confidence takes a hit, you feel awful and overall your mindset is in a bad place leading into the New Year.

Delaying starting to take action has consequences.

I am consciously making an effort to lose a few pounds now.

So that I can enjoy Xmas without it impacting on me.

I know I can then go into the New Year in the best position possible.

I can then continue on to hit my personal goals without having gone backwards.

Here are 5 steps that I am putting in place which you can also take action on.

These will help you stay in shape over Xmas and start the New Year on a high note.

* Keep a log of everything I eat, including calories and macros.

* Ensure I sleep well, getting around 7 hours a night minimum.

* Drink 3 litres of water a day.

* Weight train 3-5 times a week.

* Complete daily steps.

So if this sounds like you, don’t wait until January to take action.

I have two coaching spaces available right now. Drop me a dm and we can have a chat.

23/10/2023

IS YOUR DEMANDING SHIFT WORK HOLDING BACK YOUR FAT LOSS?

For over 30 years, I have worked in an emergency service doing either shift work or on call duties.

I struggled with my nutrition because of the unpredictability of work.

Getting called out when you are about to eat, not being able to get back to base for food, being in locations with no cooking facilities.

As well as being kept on duty for long hours and never knowing when you are going to finish.

It’s hard, I get it!

The good thing is that from this experience, I have learnt many strategies to help clients overcome the same challenge.

So here are my top 5 tips to help keep your nutrition on track when you are doing shift work:

* Use a rest day to get your food shopping and prepare as much food as possible in advance.

* Buy a cool bag that you can take out with you, so that you can have immediate access to your food.

Always have a healthy snack with you, such as some nuts, a protein bar or dark chocolate.

* Keep a few dry items at your base for those times when you are kept on longer than you planned.

* Keep a strong mindset and don’t backdown to peer pressure. In my experience fast food is part of shift work culture and it is often easier to go with it when you are hungry, rather than say “no”.

You will see that the more you stay strong and steer away from take aways and fast food, the quicker those around you will stop asking!

If you are someone who struggles to keep your nutrition on track and want to speak to someone who has been there and done it..

Drop me a DM!

23/10/2023

IS YOUR DEMANDING SHIFT WORK HOLDING BACK YOUR FAT LOSS?

For over 30 years, I have worked in an emergency service doing either shifts or on call duties.

I struggled with my nutrition because of the unpredictability of work.

Getting called out when you are about to eat, not be able to get back to base for food, being in locations with no cooking facilities.

As well as being kept on duty for long hours and never knowing when you are going to finish.

It’s hard, I get it!

The good thing is that from this experience, I have learnt many strategies to help clients overcome the same challenge.

So here are my top 5 tips to help keep your nutrition on track when you are doing shift work:

* Use a rest day to get your food shopping and prepare as much of your food as possible in advance.

* Buy a cool bag that you can take out with you, so you can have immediate access to your food.

* Always have a healthy snack with you, such as some nuts, a protein bar or dark chocolate.

* Keep a few dry food items at your base for those times when you are kept on longer than you planned.

* Keep a strong mindset and don’t back down to peer pressure. In my experience fast food is part of shift work culture and it is often easier to go with it than say “no”.

You will see that the more you stay strong and steer away from take aways and fast food, the quicker those around you will stop asking!

If you are someone who struggles to keep your nutrition on track and want to speak to someone who has been there and done it.

Drop me a DM!

21/10/2023

OVER 28 POUNDS DOWN WITH ONLINE CLIENT JO.

Jo was unhappy with her weight, wanted to get fitter and fit back into some of those clothes she had in the wardrobe!

As a busy mum of two, working full time, although she desperately wanted to get in shape she was missing that support and guidance on how to do it.

She decided to demand more of herself and joined me on an 8 week program.

She loves online coaching and fell in love with the way changing her nutrition and adding exercise in has changed her mentally and physically.

We have worked on how to perform exercises correctly to get the greatest benefit from them.

We also completely changed the amounts of food and times she was eating.

Jo has faced some challenges with being poorly and has managed to keep her nutrition on track even though she couldn’t exercise.

She send me videos of her exercises so I can give her continued feedback on form.

Jo’s focus is amazing!

With Jo’s dedication to pushing herself hard, she is feeling more confident, her clothes fit better, and her knowledge is increasing.

She is:

28 pounds down
7 cm from waist
8 cm from hips

We are not done yet!
Jo is an inspiration and wants to keep going to see what more changes she can make!

On to the next phase!!!!

19/10/2023

STAYING ON TRACK WITH YOUR FAT LOSS GOALS DURING WINTER

Following your diet, getting your steps in and training is 10 x harder in the Winter!

BUT what you do the Winter completely determines how you will look in the Summer!

Here are four tips to help you stay on track:

*Do steps during daylight, on a treadmill or walking mill.

(Walking mills are reasonably cheap, watch TV at home whilst walking!)

* Invest in some warm gym clothes

* Stick to your routine and set that alarm

* Remember, it is pushing yourself when you least feel like it, that will help you succeed the most.

If you struggle and need help with a Winter plan, drop me a 👍below!

17/10/2023

6 MONTH LIFE CHANGING TRANSFORMATION WITH ONLINE CLIENT SARAH.

Before we first started working together Sarah was unhappy in herself. She was overweight and had stopped prioritising herself. She was fully committed to her work and like many others had just lost the balance.

When we first spoke, Sarah was apprehensive about how online coaching would work.

We had a consultation and discussed how we could incorporate it into her lifestyle. She decided to give it a shot!

We agreed a plan and Sarah threw herself into it with complete commitment.

She never misses a check in and is always wanting to improve.

Of course, this has not happened overnight and Sarah has faced challenges.

Together we have worked on nutrition, exercise and mindset.

We completely transformed her style of training, mindset challenges and understanding how different food types can help with energy.

But the reason Sarah has been so successful is her consistency and trust in the process.

She is now able to plan her own food, eat out, go on holiday and still remain on track.

Mentally she is stronger, in control, loves her weights and cardio workouts and is completely dedicated to her new lifestyle.

She has had to buy a new wardrobe! Losing over 30 pounds, with 5 inches from her waist, 6 inches from her hips and 6.5 inches from her thighs means that is a necessity!

She looks absolutely fabulous and deserves every admiring comment she gets!

Now Sarah has realised what she is capable of, she is more inspired than ever to see what more she can achieve!

Please join me in congratulating Sarah on this amazing transformation!

16/10/2023

I AM LOOKING FOR 5 FEMALES WHO ARE WILLING TO COMMIT TO BUILDING THEIR LEANEST PHYSIQUE YET IN THE NEXT 8 WEEKS.

You must be:

* Willing to commit to working hard

* Ready to commit to a structured nutrition plan

* Ready to commit to train 4 times a week

* Ready to be accountable for your weekly progress

* Ready to transform your habits and mindset that will allow you to maintain your results for life!

So, if this sounds like you and you are ready to commit to building your leanest physique yet in the next 8 weeks.

Drop me a DM with “TRANSFORM” and I’ll shoot the details over!