Kieran Leinster Performance Coach

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Kieran Leinster Performance Coach

Ex-Pro Boxer & Performance Coach. I help Fighters get Explosive, Fit & Strong

09/09/2023

Super Early Bird prices are only available until Monday!

Get £100 off any double bed and £50 off a twin bed.

This means you can get an all in boxing and fitness retreat for:

Twin Bed - 750
Double Room from 1350

This is because the website should be live on Monday the 12th.

When that's live, these prices will go!

This will be an unforgettable holiday, with great people, great vibes in a great place!

This isn't for boxers but anyone who likes boxing training.

You can join even if you've never put on a pair of gloves.

Out coached have decades of experience and are really friendly so will show you all the ropes 🥊

DM, what dates work to get your early bird prices and check our stories for specific room prices.

See you there 🙌

17/11/2022

𝟴 𝘀𝗶𝗺𝗽𝗹𝗲 𝘁𝗶𝗽𝘀 𝘁𝗼 𝗹𝗶𝘃𝗲 𝗯𝘆 𝘄𝗶𝘁𝗵 𝗿𝗲𝗴𝗮𝗿𝗱𝘀 𝘁𝗼 𝘆𝗼𝘂𝗿 𝗻𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻

1 - Aim to consume 2-4 meals daily to keep your energy levels stable.

2 - Consume protein at each meal and go for protein-based snacks.

3 - Where possible consume minimally processed, wholefoods that will keep your appetite and energy levels regulated.

4 - Limit consumption of hyper-palatable (super tasty) foods as these processed foods are easy to over eat and have a negative impact on your energy, digestion and mood.

5 - When you eat, try and do it without distraction so you can enjoy the meal and make sure you chew your food.

6 - Minimise alcohol as much as possible.
This will support better quality sleep, improve both your mental and physical health, your energy levels will increase and you won't act like a dick as much and do stupid things you regret

7 - Limit caffeine to 1–2 beverages daily and consume early in the day (before 12pm)

8 - Eat at least 5 different types of vegetables and a couple of different fruits to maximise nutrient diversity

12/11/2022

Just a friendly reminder thst 99% of physique improving progress is crushed on weekend.

Your training, or lack of still matters on the week

Your diet still matters on the weekend

Your sleep, or lack of again still matters on the weekend

All the things you dial in Monday to Thursday should be maintained over the weekend if you're looking to improve how you look.

Your health and fitness is a lifestyle, not a fad or blitz pre-Ibiza!

26/10/2022

How do you guys track and measure your data?

Are you a recovery Geek like me and choose the Whoop band?

Do you use a chest strap monitor when you train?or are you a fitness watch person so use an apple watch, Fitbit or Garmin etc?

Like me, do you double up so a Whoop for recovery and Garmin to track the time and training?

Or do you train caveman style and not track any?

Let me know in the comments below 👇

23/10/2022

Offering an incredible opportunity to help you finish the year on a MASSIVE HIGH by getting in the best shape you've been in yet!

This fully online and totally free program will help the
Strategy
Support
Guidance
&
Full accountability in order to help you get in incredible shape just in time for the festive period!

Hit the link in my bio and send this to anyone who you feel could benefit.

Let's gooooooo guys 🙌

17/10/2022

Want a brutal little kettlebell workout/finisher?

It's a 10 - 1 so 10 reps on each exercise then 9, 8 etc down to 1.

The number is each arm/leg for unilateral exercises.

Save this and let me know your time in the comments

A -Single arm Deadlift high pulls
B - Goblet Squats
C - Swings
D - Single Arm Clean & Press

This is savage and with the weights you can use different weights for each exercise.

If you only have access to 1 Kettlebell then:

Stronger people use 16 - 20kg
People not as Strong use 8 - 12kg

Let me know how you get on

13/10/2022

Training hard and being consistent with it is difficult!

Making sure you eat "healthy", nutritious foods most of the time is also difficult.

Prioritsining self-care, recovery and creating a lifestyle that keeps you at your best is difficult too.

Do you want to know what is FAR more difficult than all of these?
Not feeling comfortable or confident in your own skin.

Feeling frustrated and embarrassed when you look at yourself in the mirror.

Not being able to jog for a bus, walk upstairs or move easily without feeling like your lungs will explode or getting niggles and pains in your back and joints.

But the most difficult part is knowing you always had a choice but refused to do anything about it.

The most difficult pill to swallow will be when you get to a point in life where you’re trying to deal with health problems:

❌️Like diabetes
❌️Like heart disease
❌️Like the countless other issues that arise because

𝗬𝗼𝘂’𝘃𝗲 𝗻𝗲𝗴𝗹𝗲𝗰𝘁𝗲𝗱 𝘆𝗼𝘂𝗿 𝗵𝗲𝗮𝗹𝘁𝗵 𝗳𝗼𝗿 𝘀𝗼 𝗹𝗼𝗻𝗴.

If you don't work to improve your health, then there's more than just your happiness, body shape and confidence at risk.

👀 It's your quality of life

👀 Your longevity

👀 Your ability to be there for ypur kids and grandkids, to play with them and be a dynamic part in their lives.

I'll always cherish the memories of going snorkeling with my grandad and still do yoga with my nan whenever I go and see her... she's more flexible than I am and mid 80's!

👀 It's your ability to be able to
walk along the beach with your partner when you're old and grey

Looking after yourself offers so many benefits and is worth so much!

Your health is one of those things that you don't realise just how incredible it is until it's gone!

Every day, the choice is yours...

Do you struggle with consistency in your training, nutrition or recovery?

Let me know in the comments if you do and which one.

If you want to optimise your health, fitness and body shape then jab the link in my bio 💪

10/10/2022

It's crazy that in a world so connected, you can feel so alone.

It's crazy how in a time when there seems to be so many options, you can feel so helpless.

The stats are scary and it shouldn't be how it is!

This goes put to anyone struggling but guys in particular, we all have our demons and we all have our struggles.

But you're not alone, you're not helpless and reaching out and speaking to someone shows true strength, not weakness!

Don't suffer in silence!

07/10/2022

𝙄𝙛 𝙮𝙤𝙪𝙧 𝙨𝙩𝙧𝙖𝙩𝙚𝙜𝙮 𝙞𝙨 𝙪𝙣𝙨𝙪𝙨𝙩𝙖𝙞𝙣𝙖𝙗𝙡𝙚 𝙩𝙝𝙚𝙣 𝙮𝙤𝙪𝙧 𝙧𝙚𝙨𝙪𝙡𝙩𝙨 𝙬𝙞𝙡𝙡 𝙗𝙚 𝙪𝙣𝙨𝙪𝙨𝙩𝙖𝙞𝙣𝙖𝙗𝙡𝙚!

I speak to too many guys who have tried Keto, Insanity Workouts, the Carnivore Diet, Running miles a day, Veganism, (insert popular diet here)...

And Yes, they may see some level of Results BUTTTTTT

They only last for a couple of weeks or months...

If your strategy to get in shape has you

🚩Eliminating all the foods you enjoy

🚩Killing yourself every workout

🚩Has you sacrificing every social event so your social life becomes non existent

🚩Training multiple times a day which really puts you out

🚩Or really interferes with your life, routine or just adds unnecessary amount of Stress

Then if you do manage to grind out a result, it will be short lived!

The issue here is that after achieving what you set out to achieve 𝙮𝙤𝙪 𝙬𝙞𝙡𝙡 𝙜𝙤 𝙗𝙖𝙘𝙠 𝙩𝙤 𝙩𝙝𝙚 𝙤𝙡𝙙 𝙝𝙖𝙗𝙞𝙩𝙨 and 𝙨𝙖𝙢𝙚 𝙤𝙡𝙙 𝙧𝙤𝙪𝙩𝙞𝙣𝙚𝙨 𝙩𝙝𝙖𝙩 𝙜𝙤𝙩 𝙮𝙤𝙪 𝙩𝙤 𝙬𝙝𝙚𝙧𝙚 𝙮𝙤𝙪 𝙬𝙚𝙧𝙚 𝙞𝙣 𝙩𝙝𝙚 𝙛𝙞𝙧𝙨𝙩 𝙥𝙡𝙖𝙘𝙚!

This tends to come from rushing the process!

𝘼 𝙛𝙚𝙬 𝙩𝙞𝙥𝙨 𝙩𝙤 𝙝𝙚𝙡𝙥 𝙮𝙤𝙪 𝙖𝙫𝙤𝙞𝙙 𝙩𝙝𝙚𝙨𝙚 𝙧𝙚𝙙 𝙛𝙡𝙖𝙜𝙨 𝙖𝙧𝙚

🙌 Eat and train in a way that you enjoy but that's conducive to you hitting your goal.

🙌 Focus on consistency and building "Healthy" habits, remember consistency is key!

🙌 Prioritise recovery as Rest is vital, more isn't always merrier as you hit a point of diminishing returns where unnecessary stress accumulates.

🙌 Build your health and fitness routine around your life, not the other way around as if it conflicts with your day to day life too much then it'll never last!

If you've struggled with getting results or keeping them when you've achieved them and would like help getting into the best shape of your life Then 𝙎𝙝𝙤𝙤𝙩 𝙢𝙚 𝙖 𝘿𝙈 𝙨𝙖𝙮𝙞𝙣𝙜 #𝙍𝙚𝙨𝙪𝙡𝙩𝙨

15/09/2022

Can I Do Intermittent Fasting?

Intermittent Fasting (IF) is one of the quickest-growing nutritional approaches in recent years.

And though it isn’t superior for weight loss or muscle gain when calories are equated, fasting may give you a great spur of energy, both on a mental and physical level.

Much like any other approach to nutrition, intermittent fasting is quite individual and is not really a one-size-fits-all approach.

Only choose fasting, if:

Your relationship with food is healthy
You fancy big meals
You have good self-control
You feel energetic during the fast
You have no serious health issues
You are not stressed

Contrary, if you don’t really have self-control and are unsure of your nutritional preferences, try a more balanced approach first!

Wondering how to go about intermittent fasting? Well, it’s simple - Choose an 8-hour window from your day and fit all the food for the day into it!

Basically, your last meal is around 8 pm and your first meal on the next day is at 12 pm.

During that period, you can drink liquids such as tea, water and coffee, while your macronutrients is consumed in the 8-hour eating window.

Have you experimented with IF? Comment down below!

Address

Fitness First Clapham Junction Station
London
SW111PS

Website

http://www.lightsoutlifestyle.co.uk/

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