Hollie Kearns’ Post

𝐓𝐡𝐞 𝐩𝐞𝐫𝐟𝐞𝐜𝐭 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐫𝐨𝐮𝐭𝐢𝐧𝐞 𝐟𝐨𝐫 𝐚 𝐭𝐢𝐦𝐞-𝐬𝐭𝐫𝐚𝐩𝐩𝐞𝐝 𝐰𝐡𝐨 𝐈𝐬 𝐬𝐭𝐫𝐮𝐠𝐠𝐥𝐢𝐧𝐠 𝐟𝐨𝐫 𝐦𝐨𝐭𝐢𝐯𝐚𝐭𝐢𝐨𝐧 Needs to have these 3 things… 1. A realistic approach to OPTIMISE PROGRESS with the time you have to train ⁠2. MAXAMISE RESULTS - through simplified exercise selection and strength training 3. REMOVE ALL BARRIERS that may prevent you from doing them⁠ Most of you in your 40s & 50s are doing too much cardio and not enough of what you need at this stage of your life. On the other hand, no ones got 6 days a week to be training like a bodybuilder and do one muscle group every day. This is why I’m so precise with how our training program is set out. You only need 2.5 hours a week to get in the gym. I can send you over our new case study program to get you moving on the right path. Feel free to drop me a direct message “CASESTUDY”

𝐓𝐡𝐞 𝐩𝐞𝐫𝐟𝐞𝐜𝐭 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐫𝐨𝐮𝐭𝐢𝐧𝐞 𝐟𝐨𝐫 𝐚 𝐭𝐢𝐦𝐞-𝐬𝐭𝐫𝐚𝐩𝐩𝐞𝐝 𝐰𝐡𝐨 𝐈𝐬 𝐬𝐭𝐫𝐮𝐠𝐠𝐥𝐢𝐧𝐠 𝐟𝐨𝐫 𝐦𝐨𝐭𝐢𝐯𝐚𝐭𝐢𝐨𝐧 Needs to have these 3 things… 1. A realistic approach to OPTIMISE PROGRESS with the time you have to train ⁠2. MAXAMISE RESULTS - through simplified exercise selection and strength training 3. REMOVE ALL BARRIERS that may prevent you from doing them⁠ Most of you in your 40s & 50s are doing too much cardio and not enough of what you need at this stage of your life. On the other hand, no ones got 6 days a week to be training like a bodybuilder and do one muscle group every day. This is why I’m so precise with how our training program is set out. You only need 2.5 hours a week to get in the gym. I can send you over our new case study program to get you moving on the right path. Feel free to drop me a direct message “CASESTUDY”

𝐓𝐡𝐞 𝐩𝐞𝐫𝐟𝐞𝐜𝐭 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐫𝐨𝐮𝐭𝐢𝐧𝐞 𝐟𝐨𝐫 𝐚 𝐭𝐢𝐦𝐞-𝐬𝐭𝐫𝐚𝐩𝐩𝐞𝐝 𝐰𝐡𝐨 𝐈𝐬 𝐬𝐭𝐫𝐮𝐠𝐠𝐥𝐢𝐧𝐠 𝐟𝐨𝐫 𝐦𝐨𝐭𝐢𝐯𝐚𝐭𝐢𝐨𝐧 Needs to have these 3 things… 1. A realistic approach to OPTIMIZE PROGRESS with the time you have to train ⁠2. MAXIMIZE RESULTS - through simplified exercise selection and strength training 3. REMOVE ALL BARRIERS that may prevent you from doing them⁠ Most of you in your 40s & 50s are doing too much cardio and not enough of what you need at this stage of your life. On the other hand, no ones got 6 days a week to be training like a bodybuilder and do one muscle group every day. This is why I’m so precise with how our training program is set out. You only need 2.5 hours a week to get in the gym. I can send you over our new case study program to get you moving on the right path. Feel free to drop me a direct message “CASESTUDY” Coach Z #Optimize #TrainingProgram #StrengthTraining

Never miss legs day. Legs training is the most important aspect of any training schedule. It’s your legs which provide stability and a solid base to your body. Strong legs take away the load from your back and knees protecting them in the process. So next time you are in the gym the day you feel down physically make an effort to train your legs and you will see soon no training day will ever bore you. You just need to fall in love with legs day #legsday #legstraining #training #determination #motivation #gymfreak

"Q & A" OF THE DAY How Should We Breathe When Strength Training? QUESTION: What is the proper way to breathe when I am strength training? ANSWER: This is very simple and important, as you don't want to hold your breath when training. The simple formula is easy to remember and easy to explain to a client. Just Remember: EXHALE at the EXERTION. And Inhale during the easy phase of the exercise or the negative phase.

What are the common misconceptions about strength training? -It will make you bulky -Only men should lift heavy weights -It’s not necessary for weight loss -You need hours in the gym to see results -You can't train if you're over 40 *Debunking these myths will empower you to embrace strength training for its numerous benefits.

Busy professionals who strugle with motivation Need to have these 3 things… 1. A practical strategy to maximise gains within your training schedule. 2.  Maximise results - with streamlined exercise selection and focused strength training. 3.  Remove all barriers that may prevent you from doing them⁠ Most of you in your 40s & 50s are doing too much cardio and not enough of what you need at this stage of your life. On the other hand, no ones got 6 days a week to be training like a bodybuilder and do one muscle group every day. You only need on average 2.7 hours a week to get in the gym. What is your excuse?

Here's 3 examples of how I use this approach in Strength & Conditioning: 1. By tracking personal bests in lifting, running, heart rate recovery etc, I can show the athlete where they are at in the current fight camp and that they are beating their previous times. (FYI I don't need to lie like the researchers did - the training tales care of the results!) 2. Some of the training is non negotiable; some of it is completely negotiable. There is more than one way to get stronger/fitter/faster and I always consult athletes on what they prefer and what they know works for them, then I work with that. The goal is ALWAYS giving the athlete more ownership, more accountability and more control over their performance. 3. External focus can sound confusing. The simplest example is teaching someone how to squat with weights on their back. Instead of giving a list of internal cues about what to do with your knees, hips, back etc, put a bench behind them and say "sit down". Focusing on the external object clears up technique 99% of the time, now you can work in more subtle tweaks to clean things up. Why is this important? Because every training session is an opportunity to learn, grow and develop. If I see someone for an hour a week, I want to maximise the impact of that session.

Want to get fit, have fun, and learn self-defense? Here's your 4-step guide to starting BJJ! 💪 Step 1: Find a local BJJ gym (like Fighting Fit Shrewsbury!). Research reviews, talk to the coach, and check out their trial classes. 💪 Step 2: Book your first class and show up! BJJ can seem intimidating at first, but remember, everyone was a beginner once. 💪 Step 3: Focus on learning the basics. Don’t try to master everything at once. The fundamentals are key to getting really good quickly! 💪 Step 4: Have fun with it. Track your progress and enjoy the process of learning something new. Getting fit has never been more enjoyable than when you’re learning BJJ. Trust the process, and you’ll start seeing results—both physically and mentally. Know someone who’s looking to boost their fitness and confidence? Share this post with them! #BJJFitness #FitWithBJJ #MartialArtsTraining #BJJLifestyle #FightingFitShrewsbury

Most people aren’t even aware of how inappropriate their warmup process is. Here’s how to tell if you’re “warming up” for resistance training badly: 1) Your second set is better than your first. - this means you weren’t ready for your first 😴 2) Your second set is much worse than your first. - this could mean you didn’t rest for long enough, but often is the result of being “too ready” for your first set. After doing the CrossFit games to begin your session, your first set was the last drop of gas in your tank 🥵 🤔 Want know how to get it right? 😃 Swipe the pdf below for some basic guidelines >>> Next time I’ll give you an example of how this looks in the real world relative to exercises you’d use 💪🏽 Drop any questions in the comments! ⬇️