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Hamilton Personal Training, Kilmarnock (2026)

13/05/2021

Read if you have a second.....😊

One of my clients is currently studying at Ayrshire College, him and a group of his friends are running a few fitness classes this Friday (14th) to promote Mental Health Awareness week and to raise the awareness surrounding Mental Health. The classes are free and will be ran on Zoom to adhere to current COVID-19 regulations. There is however a Just Giving page that has been set up and we have partnered with the Kris Boyd charity to help promote and run our event so any donations would be more than welcome. All of the information on how to sign up can be found on our page. Simply look up “Fun Fitness Friday”. Hopefully we can get as many people involved as possible. Hope to see you on Friday the 14th😀

I’ll be taking one of the classes to help the boys out....
They’ve worked hard and set up a great event for an amazing cause 💯💪🏽

25/04/2021

⚠️25 hours to go⚠️

Another long lockdown... but hopefully the last! In regards to my recent competition that’s in progress the now I have decided to add another day onto it.
Really thankful for the interaction it has received so far! 💃🏼

So for your chance to win two great prices worth over £500 go on to my Instagram account martinhamilton_147 or just onto my personal page, like share and tag away

Thanks

22/04/2021

Time for change ⏰

1 decade, 10 years, 3 companies, 100s of amazing colleagues, & over 2000 classes, it’s been some journey. But it’s time for a change...

Secrets out.... am moving to the brilliant EVOLUTION Fitness and Lesuire💃🏼

Wee bit about my journey....
I started off in Fitness First 10 years ago as the shyest wee lad you would ever see,😂 and am leaving the Gym Group thankful for the person I am today!💯

Fitness First, Lifestyle Fitness, and the Gym Group were all great gyms and I enjoyed everyone of them one way or another. So many memories that I’ll NEVER EVER forget! Unreal laugh aswell 😂😂😂

I would like to say a special
thanks everyone, ALL colleagues, members, and to my unreal clients, past and present ✅

Couple of shout outs go to Tony Dingwall the guy that got me into the gym and got me the interview back in the day and Kevin Smith for teaching me a few things along the way and keeping me in check! 😂

Also to Jamie Stuart and Greg Scott, my two longest serving managers! 💪🏽

To Ian Mitchell and Martyn Watson who started the same time as me all those years ago and are still there today💃🏼

And finally to my good pal Paul Hope for allowing me to join his gym and team at evolution fitness! Where I can be reunited with some good pals and long term ex colleagues such as Alex Johnstone David PT Frew Jodie Manson Connor Jenkins and the rest it’s not letting me tag 💪🏽💪🏽

I’ll still be in the gym group for the next 4 weeks, so I can say proper goodbyes I won’t be a stranger 👏🏼👏🏼

16/04/2021

Been quite on here recently, focussing on my team, bootcamps and getting programmes ready for the big opening💃🏼

So the gyms have been closed for around 10 months out of the last 13!😑 Pretty poor for everyone..... During that time am sure we have all developed some sort of new skill or learned new things.
Some of us may of added a little bit of body fat, or lost a wee bit of strength, but if you’ve made it through this hard time the best you could then give yourself some credit ✅

During the whole lockdown I have been working with a coach to learn more and deliver a better service to my team! I have also been lucky enough to have access to some gym equipment out the backdoor! I have put on a little size which has never been easy for me due to my very active lifestyle and numerous spin classes every week 😅
Had enough of bulking back to a cut Monday....

Anyway, I am running my FIRST compitition on Instagram and my BIGGEST competition to date next week in time for the gyms opening! Keep your eyes peeled 👀

I also have some HUGE news which I will disclose next week 😀💃🏼💃🏼💃🏼

06/04/2021

Another lockdown transformation! 👏🏼
Still on a good amount of calories, still eats food she likes, stressed to the max with uni, and no gyms!

Only the beginning! Bigger things to come when the gyms open and shannon finishes uni!
We have only opened the tool box and there’s so many more tools we can use to get even greater results 🧰 🛠

16/03/2021

Hidden calories

Just a quick tip/reminder for those of you on a fat loss phase.
In this post I am not demonising certain foods and drinks all am saying is be aware of what kind of calories are in them.
Staying within that calorie deficit is important but are you tracking the so called hidden calories?🤔
Oils, butter, sauces, liquids, alcohol, nuts etc....
All of these things are included in our calorie intake per day but do you log them?👀

Coffee ☕️
A medium Latte from costa is a whopping 237 calories! coffee is the second most drank fluid n the world , second to water so I can assure you, it is possible to drink yourself over weight just with a couple of coffees each day.

Nuts 🥜
Nuts are great snack very healthy and contain a lot of essential nutrients. (The plain nuts/healthy nuts)
Nothing wrong with them but they are high in calories.
Eg. 33g of plain cashews (small handful) contains around 200 calories

Cooking oils 🍳
Most oils contain roughly 120 calories per table spoon. A very high amount for such a small amount. (1kcal spray is the main option for people of a fat loss phase)

Butters/spreads 🧈
Plenty of butter and spreads out there and they all contain calories. Again something so easy as a wee knife full of butter on your toast adds an extra bunch of calories to your daily intake. (10g of lurpak = 72 calories)

Sauces and dressings 🥫
Simple and very easy to forget but also count to your total calories. Salad dressings, pasta sauce, ketchup, bbq sauce, mayo all should be tracked. Some higher calories than others. (Mayo being nearly 100kcal per tbs)

Alcohol🍻🍷�The best kind of calories👀. I am not saying you should be sitting in the garage nightclub logging your two double vodka cokes and 3 sambuca shots am just saying if you know you have a big night out coming up make sure you’ve increased your expenditure for the week or have left space for the calories you will end up drinking.

There are more but these are a few examples of things people forget to track, if you were to have all these in one day that might be over 500 calories you haven’t tracked 👀😯

11/03/2021

Do you get annoyed if you overindulge??

Process - bad week.... ohh look a bit of cake😍 🍰...*eats cake* (shouldn’t of done that🤦🏻‍♂️), f*ck it I’ll have another bit, (what have I done I have ruined my hard work🥲), f*ck it completely ruined it now might aswell go for it and do it properly, (ahh f*ck results ruined I feel like raging now) .....
😂😂😅 happens to every single person in the world. But it’s NOT a big deal ❌

Look we’re all human after all, We’re not expected to be perfect!

If you’ve had a horrific week or a bad day there will be times that you overindulge or go off the rails. It’s an emotional rollercoaster 🎢

Don’t let one bad day effect your week!!
One bad day WONT undo weeks and months worth of hard graft💪🏽 mentally it might feel like it but it WONT! (It may slow down the results for that week but that’s completely fine)
If your on a fat loss phase you should of created a calorie deficit so one day of going over your calories and eating ‘sh*te’ won’t put you over that calorie deficit that you’ve created for yourself overtime..... But try to avoid 1 bad day becoming 3 bad days, 3 bad days becoming a week etc... the longer you keep doing it for the more chance it will start to affect your results 📊

When we overindulge we need to try and identify the cause of it, was it stress related?, was it because you were overtraining?, or because you’ve been under eating?... we can then come up with a game plan to avoid it as much as possible. So get in contact with me if your finding it hard and I’ll help you👍🏽 its completely natural to overindulge just don’t make it a regular occurrence 🤷🏻‍♂️

If your on holiday, or your at a special event, go for it 100% you work hard all year to enjoy these holidays and events 💃🏼

07/03/2021

Do you feel like you’ve tried all these diets and nothing is working?😭
Frustrating eh!? But maybe your going about it all the wrong way🤔

So.....

Should you do more than my plan says when it comes to fat loss??🤔

At the very start your your journey you’ll be full of enthusiasm to make change quickly but doing too much at the start or more than I have given you could hinder your progress.

Imagine your journey is a marathon no one starts a marathon off by sprinting as ultimately you will not finish it❌

You won’t make it out your fat loss journey if your starving yourself, doing too much cardio or eating less at the start as makes the dieting progress a lot harder.

The tools I give you at the start will help drop fat slowly it’s when this starts to slow down we will start introducing more cardio or less food 👍🏽✅

So basically what am saying is we might aswell see what we can lose doing the bare minamil. Because we can always do more and if your doing to much at the start it gives us less options to get to the finish line 👍🏽

Hope this makes sense 🏋🏼‍♂️

04/03/2021

SCALE WEIGHT!! ⚖️ (and recent before and after👏🏼)

Do you feel like you have a bad relationship with the scales? When a wee digital number ruins your day or even worse your week? 😑

If the goal is fat loss and you see the scale weight go up it ruins your week and throws your motivation off 🤦🏻‍♂️ but it shouldn’t be this way!😅

The scale weight can fluctuate everyday for a number of reasons including...

Inflammation.... if you’ve trained hard or you are sore you’ll retain more fluid causing an increase 💪🏽

If your unwell this will also cause an increase🤒

If your not sleeping another increase 😴

Not digesting your food properly will also equal an increase on the scales 💩

And stress, you guessed it....... another increase🤯

!!!This is NOT fat we’re putting on though!!!

In order for us to put half a KG or 1lbs of fat you would of needed to have consumed 3500 calories MORE that your body needs for that week!!!!!

Next time you see an increase think about those variables before letting that wee digital number get you down!!

Believe it or not this is a transformation I recieved this week and there’s not much of a weight difference between the two photos at all... so stop getting so hung up on the scale weight!

How do you feel?
Have you lost inches?
Are you more confident?
Quicker recovery?
Are you stronger?
Before and after photos improving?

If someone said to me I haven’t lost any weight but I feel so much better that to me is so much more important ❤️💪🏽

02/03/2021

MOTIVATION

We all know what motivation is. It’s either with you or it’s not! Motivation, now more than ever is seen to be a barrier to exercising and keeping fit but why!?🤷🏻‍♂️❌

Should this not be a priority❗️

It is your health we’re talking about here...

So why do you need to be motivated to train?

Are you motivated to go to work?
Get out your bed?
Take your medication?
Eat your food?

Sometimes no but we do it because it’s essential and we have to.... so shouldn’t your health and fitness come under this bracket to🤔

So you can continue to say your unmotivated or you can realise you don’t need to be motivated to train. What it really comes down to is DISCIPLINE

The majority of people that train will have more unmotivated days than motivated days but they push through and reap the rewards! Not to mention the sense of achievement doing a workout on an unmotivated day brings... it really does give you that big boost 👍🏽

Things that can help motivation are

1️⃣ Routine, schedule exercise like it’s an appointment that you cannot miss. Remember any workout is better than no workout. Make it a habit

2️⃣ Book a holiday, train for an event (wedding, 10k etc)

3️⃣ Track every workout and look back over your progress. The sense of accomplishment you’ll feel seeing yourself get stronger and fitter will help keep you going

4️⃣Remember why you started, were you fed up being unfit? out of shape? feeling tired? 4-12 months time it could be totally different if you put the work in and prioritise yourself.

5️⃣ Watch YouTube videos, transformation videos, etc....

6️⃣ Remember it’s a journey enjoy it, it’s a marathon not a sprint & the most important one.... your not trying to be better than anyone else your only trying to better yourself.

I could go on and on.....

Like any goal it takes time, be patient. (Look at the difference here, natural lean muscle increase on show, my client wasn’t motivated everyday but he showed up)

My man has absolutely smashed it!!
👏🏼👏🏼👏🏼

Ps. If you are struggling with training just now I totally understand how you feel, give me a message and I will help you I promise you that 😊

26/02/2021

Do you struggle with sleeping? 🛌 😴 💤

One thing people always overlook when it comes to bettering their results is sleep.
It’s very very under estimated.

When your sleeping this is the main point of the day where your body is going to...
💤regulate your metabolism,
💤regulate your hormonal processes,
💤its going to help your muscles recover from your training session
💤help to improve your energy levels for the next day etc

However QUALITY sleep is better than the QUANTITY of sleep. 7/8 HOURS is perfect.

Basically 6 hours of deep sleep is better than 10 hours of broken sleep, when your in a deep sleep that is when the processes above occur✅

If your not getting enough sleep its going to increase your stress levels, it will effect your appitite, and your mood. For 9/10 people that will mean you’ll be tired the next day, it will mean you’ll be less motivated, you’ll find it easier to patch training and go off plan with your food.

If your struggling to sleep there’s two/three main supplements I recommend.

They can help with getting you in a deep sleep, keeping you in a deep sleep, and improving the quality of your sleep 🛌 💃🏼

💯Sleeping is one of the easiest things you can do to see better results, it will help you look better and feel better so try and prioritise it ✅

Ps. I felt the picture was relevant 👀

Hamilton Personal Training

13/05/2021

25/04/2021

22/04/2021

16/04/2021

06/04/2021

16/03/2021

11/03/2021

07/03/2021

04/03/2021

02/03/2021

26/02/2021

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