Motivation : )

Not everyone feels motivated to go to the gym/exercise every day!
Every single one of us has days like this were we can't be bothered.
Best advice I can give is just show up.
Just showing up and getting whatever amount you feel like doing done is better than nothing.
Keep turning up for 6/8/12 weeks consistently and see the progress you will make.
Don't look back over these weeks when they have passed and think of what you could have done but rather focus on what you can accomplish! 

3 ways to get shit done :)

I can be the biggest procrastinator at times but below are helpful tips to help you GET SHIT DONE daily. 🙂
1️⃣Morning Routine: Warm up the body and brain.⠀
Eat Breakfast to set you up for the day.⠀
Exercise: Home workout/gym session/ gym classes.
Meditation using the Headspace App.
Journaling: Write out anything on your mind/ use it as a Brain Dump of your thoughts and feelings.
2️⃣On your commute to work: Use it as a way for self-development.
Listen to a podcast/watch motivational/goal setting videos.
Write down your goal for the day- what you want to get out of the day.⠀
Prepare your to-do list and prioritise the day ahead, do the hardest tasks first.⠀
3️⃣Night time routine.
Create a cut off time for finishing work.
Meditation/Write 3 things that you are grateful for on this particular day.
Do the things that you enjoy whilst winding down- Watch Netflix/chat to friends.
Go to bed early getting 7-8 hours sleep avoiding distractions through social media.
Sleep in total darkness. ⠀
And Repeat 💪

Impacting the world :)

Impact the world 🌎 
From my own experiences here is what I have learned over the past few years of developing my mindset.
1️⃣Listen to people- don’t be engrossed in your phone and talking to people at same time.
2️⃣Focus on the conversations with people every day- give advice and value. Make connections.
3️⃣Be happy for everyone. Being envious isn’t going to do you any favours. 
4️⃣Be the best version of yourself. Be better than yesterday.
5️⃣Be you- you are unique and have individual qualities that light up a room.
6️⃣Be patient- the good times will come and success will come your way.
7️⃣Improve, progress and visualize as you want to be. 
8️⃣Make yourself proud, achieve things you want to do and make the world a better place.
9️⃣You can do anything you set your mind to. Hard work will pay off. Do the work when nobody’s watching.
🔟Be super grateful for all the life has brought before you and live with zero regrets. 

Sunday night fear :) 

Sunday night fear :) 
With the weekend almost over, many fear it being Monday all over again. 

What I don’t understand is this dread that some people get every single week? :/

If you are unhappy in your situation, then you are the only one that can change it. 
-No one is going to save you. 

There was a few jobs in the past I really didn’t enjoy. So i said to myself, ill work and work until I find something Im passionate about and can see a career in it. 

Now being in the fitness industry I’m helping people daily achieve great things whether its getting stronger, fitter, healthier and more confident. I’m in this game for the long haul.

So if there is something you have been putting off doing for months/years in your career… why wait?

What if… had always stopped me in the past..

Each and every day is a chance to better yourself. 
-If you are uncomfortable where you are, then you have the ability to change. 
-You have to decide what you want to do and make that happen. 
-You can make so many positive changes in your life in a short amount of time.
-You just have to pinpoint what you want to do and work on it. Everything else will fall into place

Progress that bit every day. :)


You are not seeing results...
You are putting in the work.. You are putting in the hours...
But what happens when you feel like giving up and stopping altogether?
It's important to realise that Rome wasn't built in a day and that having A LOT of patience when it comes to fitness is vital. A lot of people will focus on the end result of getting to a goal weight. If you take a step back, and realise you are actively training, getting fitter, healthier and stronger every time you go, then the process becomes more enjoyable. Focus yourself on enjoying the journey.
You have to look at it as a lifestyle change and you will feel all the better for doing it.⠀
The quest is to be the best YOU. Things become easier. Life becomes better. So go out there and progress that little bit every day. 💪
I have guided many people in the gym/starting out exercising to achieve things they thought they never could. Whether it be getting leaner/losing weight/ getting stronger. Focus yourself on making this the year you make positive changes to your life.
"If it doesn't challenge you it doesn't change you"

Lessons :)


Focus on your own race.
Compare yourself to the progress you have made.
You only fail if you quit.
Be grateful every single day.⠀
Stay positive even when things aren’t going to plan.
Take risks and be confident in your own abilities.
Live life to it's fullest potential.
Live with zero regrets.⠀
Quit waiting for the right time.
Show up and do your best.
Don’t give up in what you want to achieve.
Work hard every single day

Saying goodbye :)

As I finished up my last Personal Training sessions in the Riverlodge Health & Fitness club yesterday, I can look back over the years of working there with admiration and a great sense of achievement.

I started working there many years ago with the hope of making an impact in the fitness industry and to follow my passion in health and fitness. 

I have met some amazing people over the last few years that have inspired, motivated and guided me to become a better trainer and person. I just want to thank each and every one of the staff members in the Riverlodge, the manager Gerry and all my clients past and present who I have had the pleasure of working with. 

I won’t forget the laughs and all the good times spent in there :) 

Thank you


It doesn’t matter what happened yesterday, just keep pushing forward...

Do the work when nobody’s watching...

Find ways to improve mentally and physically every single day...

Be willing to be the best in your field...

Work behind the scenes...

Being successful you have to see it clearly before it happens..

Do what it takes to make an impact...

Inspire and motivate others...

Be willing to go against the tide...

It’s not going to be easy..

Repeated actions every single day will reap the rewards..

Look around that you can achieve so many great things...

You only fail if you quit.. 

Goal setting :)

Set goals that scare you 💪
Don't look back in 5 years and be in the same position not having achieved what you wanted
You have 1 life to live so have no regrets.
Make the commitment to believe in yourself and give yourself the best chance for success.
Believing in yourself every day and setting your own standards is how you will continually improve and aim to your highest every time.
Dream big, take action and make things happen.

Hustle Fitness :)

I'm pleased to announce I will be working fromHustle Fitness. Delighted to be able to excel in this top class facility. Working in the fitness industry for the past 9 years I strive on getting the best possible results with each and every client. 
Learning what works best for you can be made really simple when you have a coach and guide beside you helping you reach your full potential. 

You can live life happier, stronger and fitter with my sustainable approach to health and fitness. Looking forward to motivating and guiding many people in Hustle Fitness to achieve their goals over the coming months

Tips for Fat loss :)

For lasting fat loss results, here are a few of my tips!
1️⃣Get more knowledge with the fundamentals of nutrition.
- Do you know the calories of your daily foods? Do you know how many calories you are consuming daily?
2️⃣Make strength training a priority and a part of your weekly regime.
- It's important to prioritise weight training each week. Get strong, get more agile and more flexible. It will get you feeling and looking better.⠀⠀
3️⃣Structure your day to day meals based on your calorie targets.
- Have a structure of your meals so you know what you are going to eat. It will help avoid grazing over foods that may not be in line with your fat loss goals.
4️⃣Aim for long term consistency, adherence and sticking to a solid plan.
- Hard work will pay off. Keep momentum going. Don't stop if you have a bad day. Get back on it as soon as possible. ⠀⠀

My Coaching :)

Successful coaching for client success. 💪
1: Listen: Let the client do the talking.
2: Create a plan of action to help clients reach their goals in the most realistic and sustainable way possible.
3: Focus on helping the client with 1 habit a week.
4: Help the client implement small daily changes to give them the motivation to keep momentum going.
5: Help the client realise that training and fitness is lifelong not just a quick fix.
6: Make it your best interest to do the very best for every one.
7: Educate the client the best of your knowledge. If you don't know the answer to something, don't make it up on the spot. Find out the answer and educate.
8: Be interested in your client. Find out what makes them happy. Learn more about them so you know what makes them tick.
9: Make the client comfortable in a gym setting as it can be the most daunting place initially.
10: Get results. 👊

Mindset and the keys to improvement. 👊

Everyday you should be building on your own self confidence. So what is holding people back?
Fearing failure and scared of the consequences of what might happen.. or is it caring what other people think if you fail...
As soon as you begin to realise not to take every persons opinion on board and to do your own thing/ make your own rules then you become more confident in every aspect of your life.
If you are determined enough and work hard every single day on self development then I am 100% sure that you can achieve anything you set your mind on.

-You will have self doubt. ⠀
-You will have blips along the way.
But this is all part of the process. I for one have gone through so many ruts through the years. But day by day I have strengthened my mind. I worked on improving myself that bit every day. I can safely say my mindset has never been as strong. All the positive things you do on a daily basis will add up. Life is about constant progress. It’s about bettering yourself that little bit every single day. 

Downtime and reflecting :)

After a busy week of work, I had a bit of downtime to write out a few thoughts and I hope it resonates with you. 😊
1️⃣Share the highs and the lows— I love telling my struggles and how I overcome them. I know 100% that my past setbacks will resonate with people, even if it is just 1 person. Telling stories will inspire and resonate with so many that you might not even think it.
2️⃣Be grateful — it is easy to forget how lucky we are but if you become appreciative of every single thing and all the good people around you, you will have all you ever need in life.
3️⃣Happiness is found within— be happy that you have so much going for you and you can progress every day in fitness or your career. Try not to focus on the things you haven’t done or achieved. Your happiness will come with constant progression.

Hustle Fitness

First week down working in Hustle Fitness and what a great week 😃

Fantastic to meet the members of Hustle Fitness and get clients into a solid routine.

--So who am I?--

Being in the fitness industry for 9 years and specialise in helping people who are looking to improve their health, fitness and create a positive outlook in their life along the way.

--What will we achieve?--

It's not just the 1 hour Personal Training session and that's it.
Im more concerned about the other 23 hours of the day on maximising the results.
I strive on the best possible results with each and every client.
Accountability, guidance and support every single day.

-I teach you how to lift weights correctly so you can feel confident in any weights room.
-I listen to what you want to achieve and plan your fitness journey in a sustainable way.
-I educate you on nutrition so you have the tools to find a suitable eating regime that suits you and your schedule.
-I motivate you every session to achieve things you never thought possible.

I'm now taking on a limited number of clients in Hustle Fitness. I would be happy to chat and run through any questions you may have. 😃

Thank you


Self doubt and believing in yourself.

I used to be constantly spinning my wheels when it came to getting to a goal. I never believed in myself. Self doubt took over all the time. It wasn’t just in my own head, it was other people saying you will never do this and never achieve that.
So what do YOU do in these situations when you feel like this?
1️⃣Surround yourself with people that believe in you and support you on a daily basis.⠀
2️⃣Use the people that doubt you as a catalyst to push you forward and give you that motivation. You can achieve anything you set your mind on.
3️⃣Write exactly what you want to achieve down on paper.
4️⃣Set a deadline and smash it. Do you want to look back in 5 years and be saying to yourself I wish I had done this or that? NO.
If you are constantly listening to doubters you will stay the same.
Do the work when nobody's watching

Motivation :)

Motivation for the week ahead by CK Fitness 😃
With the weekend almost over, there are some who relish the opportunity of waking up and going after their goals and there are some who dread it being Monday once again.
So what can you do to wake up with a purpose and get that motivation every single week? 
You need to stop thinking to yourself “One day I’ll do it”. You need to realise life is short. Do you really want to look back in 2-3 years and still be in the same position as you are now? There is so many opportunities every single day to improve and better yourself.
If you are uncomfortable where you are, then you have the ability to change. You have to decide what you want to do and make that happen. I admit it's not going to be easy but things will fall into place for you if you get to work. Don’t float through life day to day and then suddenly you miss the chance to do all the things you said you would do.
Ill leave you with these words..... why wait any longer? Make the changes. Make the start NOW.

Getting in shape :)

Getting in shape.
So many will look for shortcuts but I think the number 1 thing to do is adhere to a training/nutrition plan for a prolonged period and see the results you get. Patience is the key.
Don't give up after you had a bad day on your diet, there will be plenty more blips along the way I assure you. If you mess up, admit it and get back on it as soon as.
Learn to love training and the journey rather than focusing that you have to lose X amount of weight by X time. You will have a much better success rate if you take a step back and realise you are getting fitter, healthier and stronger along the way. 👊