Kieran colbert PT

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OVERALL BIKINI CHAMP 🗡🗡•A clean sweep for today at taking 3 class wins, and 2 overalls. What a day for 🥇bikini first ...
08/10/2022

OVERALL BIKINI CHAMP 🗡🗡
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A clean sweep for today at taking 3 class wins, and 2 overalls. What a day for

🥇bikini first timer (2bros)
🥇bikini novice B
🥇bikini open class E
🗡Bikini novice overall
🗡Bikini overall
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Marsha was flawless today. She stood out the moment she stepped out. Dominating centre stage in every class.
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This was always our main goal, and after some very positive feedback from the judges the finals are tempting, but we know she can be even better with time. So it’s straight into the improvement phase to grow.
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Iv only had the prep with Marsha. Wait until you see her next time out, after a full year off season together 😈
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Well done mate. Phenomenal work 🤙🏼
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30/11/2018

BARBELL RDL’s
These are really starting to feel comfortable now and 140kg felt almost effortless. I’m still a little scared to take these to absolute mechanical failure and I always feel I have a rep or two in the tank but my lower back haunts me still 👻 Iv found the sweet spot to keep the tension where I want it without too much lumbar loading which is ideal. Volume on these is small. 2 working sets. This was a PB and I know with the way lower body is progressing of late, this will be a warm up soon 💪🏼
WHATS YOUR FAVOURITE HAMMIE EXERCISE? 🍗💪🏼

TRAIN WITH INTENT 🎯Something I see often, working in a gym is an abundance of people training or perhaps better worded a...
26/11/2018

TRAIN WITH INTENT 🎯
Something I see often, working in a gym is an abundance of people training or perhaps better worded as “exercising” without any real sense of conviction or focus. And that’s fine if your simply in the gym to feel and move a little better. There’s no disputing that ANY exercise is better than sitting on your couch complaining you have a slow metabolism 😱
But if you have a purpose. If your trying to change your physique in a positive way. If your serious about results. You HAVE to take something home from each time you visit the gym. Focus on your goal. Zone into every set and every rep and execute with every ounce of intent that you can. 🎯
I’ll be honest. I couldn’t tell you who was in the gym today whilst training. Because I’m focused. Every set remind yourself of your goal and let that fuel you. I actually get anxious before training. Will I beat my old numbers? Will I force an adaption? Will it hurt? 😂
A gym is a place that we can all better ourselves. A sanctuary where we can leave any external stresses at the door and work on our own project. Our body and our mind. 💭💭
Oh. And if you need help “zoning out”. I urge you to purchase BOSE QC11 noise cancelling headphones. Fu***ng unreal at drowning out the nonsense. And no I don’t have a discount code 😂 🎧
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Happy gram. 💪🏼•••••
23/11/2018

Happy gram. 💪🏼
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BELT OR NO BELT? ••I wouldn’t personally categorise either approach to lifting as the “right way” to go about it. I neve...
22/11/2018

BELT OR NO BELT?
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I wouldn’t personally categorise either approach to lifting as the “right way” to go about it. I never do. But I simply put my own experiences together to theorise. I used to use a belt for EVERYTHING. Dead’s, squats, bicep curls 😂. The idea being that the more support I was able to accrue, the more weight I would be able to mechanically load. And I still stand by this to an extent.
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The problem that I was then faced with later down the line is that my body had become so accustom to the support of a tightly strung belt around my mid section that my actual core bracing muscles that would usually called upon when loading were sh*te at their job. Which is of course to keep the spine neutral and synergistically support for the muscles that stem from it. 🙏🏼
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Without using these core muscles, specifically the intercostals that lie deep beneath what we can see, we can find that our back will over recruit to compensate in our big movements. This certainly happened for me and even though I don’t blame my back issues solely on wearing a belt - I do think it was a contributing factor.
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Now I don’t wear a belt. I believe that if you cannot perform an exercise without stabilising the movement unnassisted then perhaps you shouldn’t be lifting that weight brah 🤙🏼
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Disclaimer: this doesn’t apply to everyone and I realise that there are of course many cases where a belt would be benificial. Just not for me 🤚🏼
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Allow your “core” to do its job. Act as a core foundation to network your whole body. And then get strong AF. 💪🏼
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ARE YOU DOING TOO MUCH?••Something I used to preach was “the more muscle damage the better”. In fact i distinctively rem...
20/11/2018

ARE YOU DOING TOO MUCH?
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Something I used to preach was “the more muscle damage the better”. In fact i distinctively remember saying this quite a few times to clients. I’m more than ok to challenge my old beliefs. After all we are all still learning. 🤙🏼
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It’s not what you can do. It’s what you can recover from. By doing too much. Too much volume, too many sets to failure, too much metabolic work and oxidative stress, more often then not we are limiting our capability to recover. Think about that 🤔
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I for one has been a victim of this. I would do 25 sets on one body part in one session. When I think of that amount of volume now it makes me cringe. No one should be doing that much. Unless your Dexter Jackson. If your training at absolute max contractile force, with pure intent in every rep - the muscle group should be fatigued FAST.
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Truth is. Most people will overdo volume, and underdo intensity. My volume has decreased A LOT recently as my recovery was taking a hit, and guess what. EVERY session progression is applied. Every set is taken to absolute, balls out fu***ng failure. Earn the right to be able to do 1 or 2 sets with absolute precision and intent and move the F on. Get in. Get after it. Get out. 🤜🏼
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That escalated fast but let’s roll with it 😂💪🏼
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💡💡CLIENT SPOTLIGHT💡💡••When came to me at the start of the year she told me it’s been a dream of hers to get on stage an...
19/11/2018

💡💡CLIENT SPOTLIGHT💡💡
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When came to me at the start of the year she told me it’s been a dream of hers to get on stage and compete in a bikini show. She won’t mind me saying that she struggled with confidence and this has held her back previously.
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What’s great about this transformation for me is seeing how this girl has grown in confidence. She’s a completely different person and seeing her blossom has been incredible. She’s lost over 20kg this year, changed her whole physique, and most Importantly she now loves her body. And so she should! 🔥🔥
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It’s been a successful first year for Csenge who placed 5th at in her first show. No placing in her 2nd but we know exactly what needs to be done and we have set plans in place already so she’s back in the gym grafting 🤜🏼
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🔷KCPhysiques
💻Online Coaching
💪🏼1-1 PT
📧[email protected]

MONDAY 🔥••It’s the start of a new week. Another chance to tick boxes and make positive steps towards our goals. Let’s ma...
19/11/2018

MONDAY 🔥
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It’s the start of a new week. Another chance to tick boxes and make positive steps towards our goals. Let’s make it a good week ✅ 📦
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🔹 TAKING A BREAK 🔹••So i have recently had a week away with family. Although I always keep protein intake up from whey, ...
18/11/2018

🔹 TAKING A BREAK 🔹
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So i have recently had a week away with family. Although I always keep protein intake up from whey, choosing meat and fish and snacking on bars - I simply cannot keep up with my normal macros on holiday. And I wouldn’t want to ✋
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This led to an 8lb weight drop. (This is glycogen) - it takes longer for muscle atrophy than 1 week. Anyway. I felt better for it. Why? Well I actually gave my gut a break from digesting all that food. And a few other systems a chance to reboot. 🤖
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There’s a lot of hype on intermittent fasting lately and it’s something Iv always flirted with but never applied. In a sense I have practised this last week. Not on purpose but I went from forcing in beef mince at midnight to my last meal being much earlier and an extended lay in. I’d say a 15 hour fast each day 🙌🏼
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When we fast the gut can “resensitise” to the secretion of insulin. (The hormone responsible for shuttling of carbs into cells). Pancreatic glycogen can be fully saturated which is also pretty damn important. Now marry that with an increased appetite, reduced stress/CNS stimulation and my first session back today I hit 2 personal bests. AFTER a week of my most consistent intake coming from whisky 🥃😂
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Doesn’t make sense right? Sometimes it’s not always about calories and numbers in the log book. 📝
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I for one will be paying closer attention to the finer details. ✏️
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🔷 KCPhysiques
💻 Online coaching
💪🏼 PT
📍 Cambridge

💡💡 CLIENT SPOTLIGHT 💡💡••My client competed in her first bikini competition last weekend at . We didn’t get a placing th...
18/11/2018

💡💡 CLIENT SPOTLIGHT 💡💡
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My client competed in her first bikini competition last weekend at . We didn’t get a placing this time but that doesn’t take anything away from this woman’s amazing transformation 👏🏼👏🏼
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When Lisa first sat down with me 6 months ago she asked me if it would be possible to compete this year in November. Her start point was no weight training experience, and a catalogue of injuries after having to learn to walk again a few years back following a horse riding injury. She couldn’t load one leg, had a compressed lower spine and couldn’t press above the shoulders. I knew we had some work to do but I told Lisa if you work hard and put your trust in me I’ll make it happen 🙌🏼🙌🏼
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Slowly we got Her doing movements she never thought she could do and she got stronger and stronger through her perseverance. In my 5 years now as a coach I have never worked with someone as determined and hard working as Lisa. She has never complained once, never deviated from plan once. She won’t mind me saying that she has had a lot going on outside the gym through this but she has had the resolve to push through and this gave her a focus, as it does a lot of people. 💭
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She’s lost over 3 stone, fixed imbalances, gained muscle, changed her mindset and improved her relationship with food. Iv seen her transform as a person, and improve her mental well-being and I’m so so proud of her. There’s not enough space on this post to give this woman as much credit as she deserves but next year it’s not about the transformation, it’s about a trophy and we’re back in the gym and we’re building on what’ we have created. 💪🏼
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Oh, and if you was wondering ... 47 years old. What was that excuse of yours again? 🤨🤨
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@ Margate, Kent

Chuffed with this one. and I have worked together a year now and completely transformed her physique. Full transformati...
17/11/2018

Chuffed with this one. and I have worked together a year now and completely transformed her physique. Full transformation coming later 💪🏼🔥💙
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Second time competing just happened a week ago and I was a bit upset because of no placing this time but it was a great experience and I met lovely people there, backstage was awesome!
This year I've lost 20kg, learned so much about my body and completely changed lifestyle,doesn't matter what judges saying I'm satisfied with the result.
We decided to have a longer off season now to recover, and get stronger.Also means one cheat meel every week 😝😉 Fitness Category I'm coming to catch you! 👊💪 Thank you very much for everybody, family, friends, colleagues who supported and helped me during this journey, you've been amazing guys! 💙
And a huge thank you for the best coach 🌟, looking forward to keep working together and hit the next year!
Coached by: 🌟
Bikni 👙:
Jewellery 💎:
Tan 🍫:

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Braywick Road
Maidenhead
SL6 1BN

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