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KDH Online Coaching, Kilmarnock (2026)

08/07/2022

It’s a daily battle for me..

The wee voice in my head.

The inner bitch.

But this week it was out in force.

Supercharged by alcohol and overindulgence 😂

Feeling a wee bit sad, fraudulent and soft.

But what’s offensive to me is when someone just accepts the voice.

“I’ll always be like this”

“I’ll always be fat, I’ve just accepted it”

It’s like cancer for your results.

Or when you’ve got people preempting failure..

“I’m trying..”

“I hope..”

Any client reading this will agree..

I actually slap it away when I hear it 😂

If you haven’t realised already,

It’s the wee voice in your head that dictates EVERYTHING 🤷‍♂️

You don’t train to get in shape, you train to be in shape 💡

You don’t try you do.

You don’t focus on what can’t be done but what can be done.

Being negative is on our DNA 🧬

It’s what we’re programmed to do.

Why do you the news gets so much bloody views 😂

You’re not fixed to be anyone or anything.

You can change with every breathe.

But that little inner bitch isn’t going anywhere.

It loves coming out to play when things aren’t going your way.

You just get better at silencing it.

And I’m not telling you to fart rainbows and turn everything into a fairy tail 🌈🧚‍♀️

I love a wee moan.

Just remember..

It all start with how we speak to ourselves.

Don’t let 💩 talk consume your progress.

Tag someone below that needs to hear this today 👇

08/07/2022

, the girl on a mission 🎯

Bags marathons for fun whilst nailing the gym, a social life and is on her way to her first photoshoot.

And would you believe that just over a year ago..

Emma was part of slimming world whilst finding her feet in fitness 🤯

People always assume that I have a issue with diet clubs.

I don’t.

I have an issue with unaware / uneducated people,

Who struggle with consistency,

Who need to change their life (as well as their diet),

Who think that a recipe book that doesn’t really teach anyone anything..

Is the final solution 🤯

It’s like an acceptable first stepping stone in my eyes 😝

Not a bloody thing you do for 20 years on and off 🙈

Anyway..

Emma wasn’t actually one of them 👆

She didn’t lack consistency.

What she did lack was the direction she actually needed.

She was working relentlessly hard to change.

But putting all her efforts into all the wrong areas.

Just losing weight and not really understanding why or how 🤷‍♂️

Wondering why she wasn’t getting the results she wanted and deserved 👎

A great physique, strength and sense of empowerment from it all.

Fast forward to now,

Emma is a different person 👏

Confident, driven and a big standard setter inside PLU 📈

You should be seriously proud of yourself because I am Emma.

If you want to see serious change just like Emma has.

Drop me a DM or hit the link in my bio 🤜🤛

07/06/2022

Unless you have psychotic arson tendencies or you plan on cooking with a gr***de..

You don’t need a ‘summer BBQ survival guide’ 🔥

If you want to improve your nutrition at the weekend this year.

You need to actually try.

And ‘trying’ doesn’t mean patching it or avoiding it 😂

Because that’s just putting a lid on it until the blows again 🤷‍♂️

50% of your average person’s caloric intake is consumed at the weekend.

Funnily enough..

Most people who struggle to stay in shape typically forget to manage this part 💡

“But Kristian, I still want to enjoy myself”

Harsh reality time 👀

Some people have been doing a little too much ‘enjoying’ and need to learn their limits.

So here’s 3 things you should try out this year.

1. To the best of your ability, track 100% of what you consume in a month.

Most people who blame metabolism’s don’t have slow metabolism’s.

They have low calorie awareness.

So skipping out the weekend, eating out or drinking is never going to teach you anything. 🤷‍♂️

Don’t just track the ‘easy’ to manage parts.

2. Build trust with yourself and do something you wouldn’t ‘usually’ do..

Go out for a night out and drive.

Go to a BBQ without stuffing your face.

Go to the cinema without smuggling in 10,000 calories of snacks.

3. Actually set a target and hit it.

So many people talk a good game with no action.

This is cancer for your belief.

You end up just sounding like a broken record.

Follow these 3 simple steps and I promise you’ll change.

Tag someone below who needs to read this 👇

10/05/2022

3 things I was so wrong about when I started coaching.

1) Community’s are for slimming world.

2) 1to1 PT is the only way to be coached.

3) You don’t need systems because I’m really good at explaining.

How wrong I was 😝

But it’s ok to be wrong 🤷‍♂️

Sometimes you just have to swallow your pride and get on with it 😂

Unless you’re an introvert who’s only interested in improving their squat..

Then you’d 100% benefit from being part of a community.

It’s a basic human need to be part of something.

And as much as I loved 1to1 coaching.

Unless you’re already pretty well equipped out-with the gym,

You’re accountable, educated, disciplined and well structured..

Then you’re probably going to need more than a 1 hour sweat buzz every week.

And as much as I am good at telling story’s..

That stuff can easily be systemised so that the important stuff can be focused on 😝

I basically enrol my clients on a course inside PLU..

So that they don’t need to second guess themselves again.

So that they won’t need coached EVER again.

And so that they can live a life that allows them to feel incredible in their body’s.

If you’re interested in world class support & guidance to help you transform your body, mind and life..

Drop me a DM saying ‘I’m in’ & let’s talk 🤜🤛

06/05/2022

Here’s an easy way to have zero confidence..

Do absolutely nothing about it.

In fact,

Avoid difficulty at every opportunity.

Run away from problems.

There’s this great thing called ‘ghosting’,

It’s really brilliant.

Just settle for average.

Always highlight your flaws.

“I’m such a procrastinator, I can never finish anything”

The story’s you tell yourself can easily influence your actions.

There’s 2 different types of confidence..

1. confidence that you currently have.

2. Confidence that you haven’t found yet.

Confidence comes from the courage to action.

To welcome stress.

I’m not talking about signing up to a bloody marathon off the cuff 😂

I’m talking about breaking away from what’s currently not working for you.

Doing the basic stuff that you keep shying away from because quite simply..

It makes you uncomfortable.

Going for a walk on your own,

Researching nutrition,

Asking for help,

Not snoozing your alarm,

Going to bed earlier,

Challenging your thought process,

Investing in a coach instead of doing the same stuff that hasn’t worked for years..

Change is scary, but I’ll tell you what’s scarier.

Regret.

“Work hard for an easy life, not easy for a hard life”

Tag someone below that needs to hear this 👇

03/05/2022

“You shouldn’t care what others think of you”

Unpopular opinion..

You should.

If they’re where you want to be**

Because their opinion could 10x your current results.

It may make you feel uncomfortable.

It may go against what you’re currently doing.

It may make you ask yourself questions that you don’t like the answer too.

If you’ve never been somewhere that you’re currently trying to get to..

Then your own opinion is bias,

And ‘winging it’ will only get you so far 🤷‍♂️

Here’s when you shouldn’t care..

If it’s from a place of jealously.

If the person(s) has never ‘walked the walk’.

If it isn’t contributing towards you progressing.

You could save a granny from a burning building and somebody would still call you a prick 😂

Lots of things come with growth..

An incredible body.

Through the roof energy.

Confidence to take on anything.

A deep level of fulfilment.

And a load of negativity that comes in all shapes and sizes 😂

Comments, remarks or intended digs.

Your growth will offend other people.

People don’t like change,

ESPECIALLY when you’ve always been known as the same person.

But know the difference between a dark or light energy opinion 💡

“You’re a product of your environment”

Make sure your environment is contributing towards your growth 🚀

Comment below the ‘worst best’ fitness advice you’ve ever heard 👇😝

30/04/2022

Thought I was a pro until I got in a fight with a wave 🌊🏄‍♂️

Newquay.. what a bloody place 👌

29/04/2022

Falling out with your da because he never weighed your 1% w***y winkies.

Pulling a week of early’s on the stair master.

Becoming a recluse in an effort to see your abs.

The problem with fat loss is how people perceive it..

And no bloody wonder.

It’s a domino effect from the blind leading the blind.

“That’s what I done, so that’s what you do” 😑

The wannabe body builder who’s getting Karen, post office clerk and mum of 5, ‘Alicante ready’.

Losing fat doesn’t mean that you have to compromise everything you enjoy.

It also doesn’t mean it’s easy.

Cutting everything out and living like a monk will do the trick nicely 👌

But as soon as you stop..

The house of cards will come crumbling down.

Being in shape year round massively comes to intentional thinking..

Knowing when you’ve overspent your ‘savings’ 💰

(Ate too much)

Thinking further into the week & month to create an ‘allowance’ 🧠

(Calorie cycling)

Maintaining a very active lifestyle that’s gives you ‘wiggle room’ 📈

(A buffer that gives you flexibility)

And progressively training every week to build an ‘engine’ that requires lot’s of fuel ⛽️

(Lots of muscle)

If you live with standards then you’ll never feel the need to ever get back ‘on it’.

You’re always ‘beach ready’.

If you’re ready to get after it..

You know where I am 🤜🤛

How the link or DM me ‘I’m in’ 🙌

28/04/2022

5 things you SHOULD do if you want to stay out of shape..

1. Pretend that you’re exempt from sleep 💤

In fact, drink lots of caffeine and binge watch Netflix every night.

This is an easy and effective to really stay alert.

That whole ‘no less than 7 hours’ is a load of nonsense.

2. Always joke about being lazy, overweight or unfit (or all 3) 🤪

This is a really good way to pretend that everything is ok.

Essentially it builds an identity and makes it easier not to change.

3. Set targets and never ever hit them 🎯

Consistently saying something and never doing anything about it destroys trust.

And if you’ve got to belief or trust within yourself..

Then you won’t have to even set targets in the first place,

Problem solved 😃

4. Look for answers to problem’s elsewhere before you start looking inward.

It’s never a you problem.

Everyone knows that the writing is never on the wall.

5. Never ever plan or even attempt to be organised.

It’s a**l AF.

Nobody wants to have structure in their life.

Let’s someone or something else do it for you 😝

And btw..

If you want to be in phenomenal shape & always perform at your best..

Just do the opposite of what I just said 👆😉

Tag a friend that would appreciate this 🤜🤛

27/04/2022

“What you do get with your online coaching?”

Flippers, a fajita kit and a £50 Avon voucher.

Tbh,

If I got that in the post from ..

And I was seeing results,

I’d be buzzing 😂

And maybe a bit confused 🤔

Working with me is about results.

It’s not about the deliverables.

It’s about getting you from A to B.

You might currently be stuck,

Burnt out,

Spinning your wheels,

In a great spot,

Or you might just not be happy settling for average.

As a result..

You want more,

So you reach out..

“Can you give me some information?”

“What do you get?”

A better quality life.

A body and level of performance to be proud of.

A mindset that’s going to spill into so many other parts of your life.

A sense of belief you’ve never had before.

Tools that set you up for life.

It’s only an expense if you don’t see a return 🤷‍♂️

And if you aren’t ready to put yourself first, implement and take action..

Then it’s probably going to seem like an expense when nothing happens 😂

Inside PLU we have unbelievable systems, education, planning, support, events and community..

Regardless of what’s in place,

You’re committing to a better you.

Instead of focusing on the cause..

The effort, energy required or work involved.

Think about the cost of not taking action 🤜🤛

If you want to chat about what we could potentially achieve working together..

Drop me a DM saying ‘I’m in’ 🙌

26/04/2022

Would it surprise you..

I nearly sh*t my pants with nerves 💩😂

A few weeks ago I got the opportunity to speak..

And just a few weeks before,

I spoke in front of a crowd double the size and it barely phased me.

So how does that work Kristian?!

Well there was 2 reasons..

1. The audience.

Let’s just say there was more than a few ‘heavy hitters’ in the crowd 😂

2. I didn’t expect it.

Basically,

I put my name in a poll to present a short talk.

With absolutely no plan, just a headline 😂

Anyway, I never got picked.

But last minute they decided to go with a 4th person..

Me 👀

But there’s a big lesson to be taken away from this..

Don’t be a sh*tebag.

If an opportunity presents itself to get uncomfortable..

TAKE IT.

Don’t let your ego get in the way of your progress.

You may of achieved a lot physically,

It doesn’t mean you’re exempt from learning more.

You may of ticked off a few big challenges,

It doesn’t mean you can’t ask for help.

You may of achieved a lot professionally.

It doesn’t mean you nailed everything in life.

Inside PLU there are lots of things that unexpectedly grow my clients.

Being part of a community,

Speaking & sharing in front of other people,

Meeting up at our events,

The changes you begin to implement in life that shape you as a person,

The targets we set,

Yes, training makes you uncomfortable.

But you have to get comfortable being uncomfortable across the board to really see unbelievable growth 🚀

Comment below what you’ve done recently done to get uncomfortable 👇

KDH Online Coaching

08/07/2022

08/07/2022

07/06/2022

10/05/2022

06/05/2022

03/05/2022

30/04/2022

29/04/2022

28/04/2022

27/04/2022

26/04/2022

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