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KJW Fitness, Drumchapel (2026)

19/12/2021

Isnt it mad how everyone you meet is fighting battles no one knows about?!
They could be smiling on the outside and crying on the inside.

To the girl I was last year, I’m sorry.
I’m sorry you felt the world was cruel to you, that you had no control.
I’m sorry I abused your body exceed the amount of exercise you should have done, I’m sorry I restricted your food and didn’t practice what I preached.
I’m sorry I didn’t let you rest physically and mentally.

If the pandemic has taught me anything it’s; life is too short and way to precious to worry about what anyone else thinks of you.

I know first hand how easy it to say but harder it is to believe.
Treat your body how you would treat someone you loved.
Nourish your body, move your body, use exercise as medicine, take rest when you need to, prioritise your sleep, check in with yourself mentally.

Stepping in to 2022, be selfish and put YOU first because no one else will.

17/12/2021

⚡️Energy balls⚡️
Theses balls are great if you find yourself rushing around a lot and taking care of everyone but yourself in the mornings.
Quick and easy to make & can take them on the go on those busy mornings or even a pre workout boost!

INGREDIENTS
1 cup of oats
1 banana
2 table spoon of peanut butter
1 table spoon of honey
1 teaspoon of cinnamon
1 tea spoon of chia seeds .

These make 16 balls.
MARCOS
Calories: 55
Carbs: 8 grams
Protein: 1 gram
Fat: 2 grams

16/12/2021

*WORKING OUT IS SELF CARE, EATING HEATH IS SELF CARE, GOING TO BED EARLY IS SELF CARE, CLEANING YOUR LIVING SPACE IS SELF CARE, STAY HYDRATED IS SELF CARE*

Does these things sound hard to you?
-self care isn’t always easy sometimes we get caught up with life. Just don’t confuse self care with comfort.

Discipline is self care.

Doing those hard things is the greatest gift you can give yourself and the people you are surrounded by.

YOU deserve to take care of YOU.

Have a wonderful day.
KJW ✌🏼

15/11/2021

HOW DO YOU ALWAYS STAY MOTIVATED?!

A question I am asked frequently and the truth is, I’m not always not motivated.
I don’t always feel positive and ready to smash it especially in these uncertain times.
I have day where I could skip my workouts and stay in bed. BUT I don’t. I chose not to.

The life I want to achieve requires effort and hard work and by changing small habits it strives me to get there.

I have learned that speaking positively and focusing on the good will give off more energy and make myself and other around me more positive.

Focusing on the negative things around us that we can’t control only does ourselves harm. There are things happening the dont make sense.... we can shop in b&m’s with tons of people around us but can’t access a gym to keep us sain?! Madness.

BUT will that stop us from reaching our goals? Absolutely not.

Motivation may be a myth, but if you really want something be determined, be driven and discipline yourself.

As a Personal Trainer I strive off of people/clients around me feeling good about themselves and helping them become the best version.

If you need that extra push, if you are struggling. Reach out, I GOT YOU!

Take Care,
KJW

14/11/2021

Self REFLECTION Sundays 💆🏼‍♀️

I hope everyone has had a fab week.!

-
Let’s have a little self reflection chat...
Social media has a funny way of making it look like people have it all figured out. ‘ She works out every day’ ‘I wish I had her body’ ‘ She is always so positive’

Reality is, no one is perfect and everyone struggles. Everyone has their ups and downs but not many post their low points in life.

-

I don’t always want to work out. Sometimes I compare myself to others. Sometimes I find myself judging my body. Sometimes I eat rubbish food and feel terribly guilty. Sometimes I skip a workout. Sometimes I wish I was better.

-

Truth be told we are our biggest critics, we are often too hard on ourselves because we look around thinking everyone else has it together and we put so much stress and pressure on ourselves to get it together.

I want to remind you that it is okay. Not one person is the same and we are all imperfect in our own way. So if you catch yourself comparing yourself to someone whether it be in the gym, everyday life or social media. Stop yourself and remind yourself that you are doing the best for you.

-

Most importantly get up everyday with the intention that today is going to be a good day and you can smash anything that comes your way.

-
YOU GOT THIS!
KJW 🤞🏼

10/11/2021

Fancy Treating Yourself To A Delicious Dish 🍽

Try this Cajun chicken pasta

Ingredients required:
Two chicken breast
Tbsp garlic
1 chopped pepper
1 chopped red onion
1/2 pack of bow tie pasta
1/2 tbsp pepper
1 tbsp extra virgin olive oil
2 tbsp of Cajun spice
1/2 tbsp salt
2 tbsp butter
1/2 tub of light garlic and herb Philadelphia
1 cup of milk (try use reduce fat or plant base for less cals)
3/4 cup Parmesan cheese

METHOD:
1. Cut your chickens through the middle, Grab a sealable bag, pop them in and add olive oil, Cajun, salt and pepper.
2. Cook your pasta and leave aside drained.
3. Cook chicken in a pan with butter and garlic.
4. Add peppers and onions.
5. Take chicken out the pan.
6. Add milk and Philadelphia, keep pan on a medium heat.
7. Add pasta and mix ingredients together.
8. Serve in a pasta bowl with chicken on top.

-
Serves two
Calories: 533
Proteins: 30 grams
Carbs: 39 grams
Fats: 24 grams

Enjoy 🤤
KJW .......

09/11/2021

LETS GET SWEATY 🥵💦

Hit save & Give this workout a go!

20 minutes on the clock
-each minute you change exercise 💪🏼💪🏼

1️⃣ - 10 Wall balls & Squat

2️⃣- 10 Dumbbell thrusters

3️⃣ - 10 Reverse Lunge lat raises

4️⃣ - 10 Hill climbers

5️⃣ - 30 second wall sit

YOU GOT THIS!!

08/11/2021

HAPPY MONDAY TEAM!!
- Another week has came and gone, today is a new day for a fresh start.

-
Let’s talk about quality over quantity. Both in food and in fitness.

By this I mean, its better to do 10 hip thrusts at 40kg rather than 10 hip thrusts at 80kg+ with bad form or 5 good push ups over 15 push ups with terrible form.

It’s time to leave the ego at home.

It’s so important to focus on technique, form, tempo and stripping it back to basic movements of the exercise. Once you have nailed the fundamentals you can only improve from there. Rather than focusing too much on the numbers or how many reps you can do as this can lead to an injury.

Progression is slow but the quality of your workout is far more important than how long you trained for or how many calories you burned in that time.

I know our fitness watches can be obsessive in keeping track of those calories burned etc but let me tell you they aren’t all that accurate.

Focus on factors such as improving or progress on exercises this week. ( between form, rep range, weight)

When it comes to food consumption, instead of mainly focusing on the numbers to reach your calorie intake. Think of what you are putting into your body.

Is what you are eating good nutritious food that will benefit and fuel my body?

This week pay more attention to the quality of fuel and movement you give your body.

YOU GOT THIS!!
KJW

02/11/2021

Carrot cake baked oats

🥕Spice up your lunch today 🥕

Ingredients required:
40grams of oats
25 grams of protein powder
1/2 tablespoon of baking powder
1/4 tablespoon of cinnamon
30grams of carrot (shredded)
50 grams of fat free Greek yogurt
120grams of almond milk

For the icing:
10grams of light cream cheese
5-10ml of almond milk (only if it’s thick and needs it)
5 grams of icing sugar
5 grams of crumbled walnuts (optional)

Method:
1️⃣ Go ahead and preheat that oven at 200 degrees
2️⃣ Blend your oats to make the nice and smoooooth
3️⃣ You then want to add the blended oats and remaining ingredients to an oven proof dish and cook for 15-20 mins
4️⃣ Mix the icing ingredients & pour over the top of of the cooked oats!

Enjoy 🤤
KJW

01/11/2021

‼️FOCUS ‼️

Happy Monday team. Just like that we are in November already!

Are you thinking, where did the year go? Did I meet my fitness goals this year?

My advice to you all is, don’t dwell on the past months that we cannot change. FOCUS on now.

- Focus on what you can control
- Focus on each workout you do and give it 100%
- Focus on the food you fuel your body with
- Focus on YOUR happiness
- Focus on your goals and your next step.

It’s never to late to chase those goals you made in January of this year.

Dont tell yourself you begin after the new year, this will only prolong your goals.

YOU GOT THIS!!
KJW

25/10/2021

Caramelised bananas biscoff bagel 🥯

Do you have a sweet tooth like me?
- then you have to try this 🤤

Ingredients required:
1 bagel thin
60 grams of a banana
15 grams of biscoff spread
1 biscoff biscuit
Tablespoon of cinnnamon
Fry light

Method:

1️⃣Chop your banana into thin slices
2️⃣Grab your fry light and spray it onto a frying pan then place the bananas in
3️⃣ Coat the banana slices in cinnamon then spray some fry light over them and flip them
4️⃣Repeat the same on the other side and cook bananas until they are crisp.

Lastly add your bananas to your biscoff coated bagel ( you can toast this or leave as if the choice is yours!) then add your crumbled up biscoff biscuit!

- as this recipe has no protein source I would recommend consuming with a protein shake on the side or maybe a high protein yogurt.

Enjoy team!
KJW

Calories - 303

19/10/2021

Biscoff Apple Crumble 🤤

There’s something about Apple crumble that makes it feel just like fall/autumn.

Are you a dessert person? Do you crave something sweet from time to time?

Healthy eating doesn’t have to be boring. Food is there to be enjoyed!

Ingredients required:
1/2 Apple
Tablespoon of sugar free maple syrup
Tea spoon of cinnamon
2 lotus biscoff biscuits
(10 grams of melted biscoff optional)

Method:
1️⃣Chop your Apple into small bite size pieces and add your cinnamon.
2️⃣Place in microwave for 45 seconds
3️⃣Once done add your syrup then pop in microwave for a further 45 seconds.
4️⃣At this point break your biscuits up into crumbs then add to the top of your apples
5️⃣Now place under the grill for 2 minutes max.
6️⃣ if you want extra enjoyment add the the melted biscoff on.

130 calories 🤤

ENJOY!!!
KJW

KJW Fitness

19/12/2021

17/12/2021

16/12/2021

15/11/2021

14/11/2021

10/11/2021

09/11/2021

08/11/2021

02/11/2021

01/11/2021

25/10/2021

19/10/2021

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