habits Mindset

Got Stinking Thinking?

I went to rehab 12.5 years ago because I was drinking myself to death. BUT now I'm a successful fitness business owner and coach. Over the last decade I have been on

I was terrified!

It was the 7th December 2005 and I was off to rehab. And that meant stopping drinking forever and that was terrifying! I was drinking a bottle of vodka a day and

by Kieran Tomes

Let’s talk about…Pelvic floor

This post is NOT about the pelvic floor being weakened by pregnancy, childbirth, pelvic floor dysfunction etc etc and what exercises you need to do to strengthen it. You can

by Kieran Tomes

Working out & eating healthy… BUT gaining weight?

Working out & eating healthy... BUT gaining weight? Firstly your brain is 100% focused on survival. If you are trying to 'lose weight' your brain will do whatever it needs to do

by Kieran Tomes

The Dieting Dilemma

It happens to all of us at some point... ...'The Dieting Dilemma'. That moment when you realise that it’s time to do something about your eating habits. It may happen when you’re looking

by Kieran Tomes

I cant do this. I give up!

'Whether you think you can or whether you think you cant, you're right' - Henry Ford. Whatever story you tell yourself will determine the outcomes that you get in life. Give 2

by Kieran Tomes

Motivation

Motivation... 1.) The first level of motivation we have is to survive and this is fundamental and will never change. If you are a member of a gym/fitness programme and you are

by Kieran Tomes

No such thing as failure… only feedback

There is no such thing as failure... only feedback.... Most of us are going to encounter bad situations and have many 'failures'. Its life... (sh)it happens as they say :) But most 'bad'

by Kieran Tomes

Did you fill the kettle?

Did you fill the kettle? (why not?) When I was in rehab we had a communal kitchen where we could make tea or coffee during the day. And as you did this

by Kieran Tomes

I dressed Kate Beckinsale

I dressed Kate Beckinsale... Before I became a personal trainer and before I completely lost the plot and went to rehab I was a fashion stylist in London. I was a contributing

by Kieran Tomes

Stress and how it affects results

Stress and how it affects results You're tired, overworked and when it comes down to it you're far from happy with yourself. And over the last few years you have put on

by Kieran Tomes

Having a bath can change your life

Having a bath can change your life So you've been eating really heathily for 3 weeks and getting all your workouts done... ...then one day you get out of the wrong side

by Kieran Tomes

Manage stress before diet

Manage stress before diet (always!) If you are stressed its highly likely that you will put on weight and much of that will be in the form of excess water (water

by Kieran Tomes

80 20 all the way!

80 20 all the way! How to create long lasting success and happiness in life without having to give up all the things you love… Particularly at the start of the year

by Kieran Tomes

The ‘if… then’ Strategy

Do you ever find that you do really well with your eating and exercise for a couple of weeks at a time then something happens to break that pattern? Maybe you

by Kieran Tomes

How to eat what you want

How to eat what you want... Its really important to remember food is not a punishment, a reward, a cheat or a comfort blanket. It's just food! If you are eating for comfort,

by Kieran Tomes

How to lose weight

How to lose weight... properly **CHANGE vs. TRANSFORMATION** So the other day I had this question from a client who started their programme recently. 'I just weighed myself and I weigh MORE now

by Kieran Tomes