Keiran PB | Fitness trainer

Keiran PB

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25.01.2022 FUCKAROUNDITIS - Are you suffering from it? Fuckarounditis is a condition when people fuck around in the gym without a plan. You can tell someone is suffering if they spend heaps of time in the gym and still have a mediocre physique and completely lack progress in whatever they are training for. ... A person suffering from this usually have these few traits- too much time on bicep curls, crunches and calf raises. And doesn't spend any time on compound exercises like squatting or deadlifting. They may also bounce around from programme to programme without committing to one. Doing random exercises they see their favourite influencers doing. There is a cure though 1. Focus on Compound lifts, with limited work on "accessory exercises" . 2. Look at your nutrition, hit your protein goals and feel fuelled for every gym session. 3. Progressive overload, Continue to get heavier on your compound lifts every week without compromising your form. 4. If these don't work or you don't feel comfortable doing these steps then send me a DM and we can see what we can do See more

25.01.2022 WHY DO YOU WORK OUT? Personally I workout because I want to look good naked nah mainly it's because it boosts my mood everyday and I love the feeling of getting fitter and stronger.... Why do you do it? or Why don't you? (I'm open minded) It can be any reason;- to lose weight, to get fit, want to compete in the Olympics. Let me know in the comments below or DM me why you do or don't work out? See more

25.01.2022 SUPPLEMENT TALK - PROTEIN Firstly protein is a super important macronutrient that helps build lean muscle, repair muscles and helps deliver oxygen around your body + other important stuff. We are meant to eat 1.5g - 2.2g of protein per kg of body weight and there is a lot of people who don't hit this target daily. ... Protein Powder is an easy way to hit your protein target it is high quality protein with not much calories if looking to lose weight and absorbs quickly. It's very convenient and quick to make a protein shake and you can add it to low calorie meals to make it a more nutritious meal, like smoothies or oats. It's a cost effective protein source, compared to other good protein sources per 100g. + it tastes good See more

23.01.2022 Another day in the office ... Thanks for video@dejouxphotography Thought I might've needed a better video on the insta after the I made See more

23.01.2022 QUESTION OF THE DAY (comment below) WHY DO YOU TRAIN? ... Personally I train because I want to be able to function to the best of my ability for as long as I possibly can. I also love the feeling of getting stronger and I'm addicted to the way my body feels after a hard workout. So why do YOU train? See more

23.01.2022 HOW TO DO A GLUTE BRIDGE Watch til end 1. Sit on the ground in front of your bench and roll the bar onto you, you want the bar to sit just below your hip bone. ... 2. Use your elbows to help you get your top half of your back onto the bench. You want the bottom of your shoulder blades on the edge of the bench. 3. Keep your legs at 90degrees and make sure your knees stay out and don't cave inwards. 4. Start to put some tension on those glutes and hold it the whole way down as low as you can (check out squat video if you struggle to turn glutes on) 5. Push your hips towards the sky; Squeezing those glutes 6. Wait for those gains See more

22.01.2022 "I can't stick to my plan" I'm sure you've said this to someone or thought about to yourself and sometimes it is because you don't have enough discipline or you just don't truly want it. But most of the time it's because your plan is shit ... Your plan should be sustainable, eating 50% less than your matainence calories is not sustainable, or if your favourite food is pizza and you completely cut pizza out of your life. Have a clear goal and a plan to get there. Whether that be a weight goal, a strength or endurance goal. This falls under being sustainable and having a plan! - but don't change everything at once, change 1 bad habit a time and eventually you'll achieve your goal. Put things you enjoy in your plan, if you enjoy binge watching a Netflix series or having your favourite guilty food, make sure you give yourself time in the week to do these little things. You want to be living 80:20, 80%good: 20%naughty Enjoy the process- you will never truely be done and satisfied. You will always have new goals in your head, so you have to learn to be satisfied with the process. So in the end make sure you have a good plan, DM me if you want a plan that isn't shit! See more

21.01.2022 One of the reasons I love being a trainer is because you're forever an apprentice, the field is constantly changing and you can always learn more. And learning the in & outs of the business side of things from these guys + the mindset to have was awesome!

21.01.2022 there are no negatives in being your strongest self.

21.01.2022 The Only Diet That Can Guarantee Fat Loss A diet is the kinds of foods that a person, animal, or community habitually eats. A diet does not have to mean that you cut out or restrict any type of food. Your diet is what you typically eat on a day-to-day basis. ... Now saying that the only diet the can guarantee a fat loss is any diet but eating in a calorie deficit. The most sustainable diet is your own diet but with a deficit. A calorie is a measurement of energy. Everything you eat/drink is full of calories, and your body burns through a certain amount of calories throughout each day. To stay at the same weight you have to eat the same amount of calories you’re using. And to lose weight you have to be burning more calories than you are consuming which is a calorie deficit. To create a calorie deficit, the easiest thing to do is to decrease your calories consumed. This can be done very easily by counting every single calorie for a short period of time. Once you know more about how many calories are in all the different foods you eat and drink you should be able to self navigate without the need to track everything! Another way to create this deficit is to burn more calories, now I know your mind goes immediately to exercise, which is true but there is something else just as effective and is very easy to add to your everyday life. It is your NEAT(Non-Exercise Activity Thermogenesis) which is basically just everything you do throughout your day. You can increase this by simple things like taking the stairs, parking further away, take your dog for a slightly longer walk listen to more music so you’re always boogieing and fun shit like that! So to create this fat-burning, success rate 100% diet you must be eating less or moving more or to make it even easier, both! Every single fad diet that works does the same thing: They make you eat fewer calories. Some don't, they don’t work

20.01.2022 The silly season is almost up! BE READY! I have the solution to kick-start your goals, with one of my biggest deals yet. ... Get back into it and make 2021 better than your 2020. ALL WILL BE ANNOUNCED ON WEDNESDAY - 30/12. 3 MORE SLEEPS See more

18.01.2022 PROGRESSIVE OVERLOAD This is probably the most important principle in every type of training or any activity you do if the goal is to get better. Progressive overload is continuing to make something harder. For example; In weight training you can do more reps at a certain weight, or you can add more weight to your barbell or even shorten your rest in between each set. ... We have to utilise this principle when programming because if we don't we would get to a point and not be able to get any better. We need to constantly put our muscles under stress and do that you must put more load on the bar each week (if you're goal is to be stronger) or any of the other options I mentioned earlier. This is the only way to get Fitter,Faster and stronger. That being said you need to know when to have a "de-load week" /rest because eventually the body can't keep progressing forever without a break. & yes I was mucking around with my video app See more

18.01.2022 Want help staying committed to your training? (for free) I currently have a accountability programme and I'd like to give it away for FREE. To recieve your programme go check out the link in my Instagram and claim your free programme. ... The programme is a everyday logbook that goes for 4 weeks and teaches you to look back on how your body was feeling throughout the day, asking you questions on how your training went and felt etc. If you want to commit to your training now, get on this free 4 week programme and start forming a habit you'll never want to lose! See more

17.01.2022 Wanna know why you QUIT everytime? This happens for a reason. It is either because you don't just don't truly want it or it's because your plan to get there is shit. Now you have to have a real think about the goal that this plan is working towards and decide if it’s something YOU really care about, or is it some goal you want to complete to impress other people. Not that impressing people isn’t a good motivator, its a perfect example of External Motivation, this coul...d be the main reason you want to complete your goal. But for you to want to have the discipline to see the plan through, there must be some intrinsic motivation which means completing this goal has to be internally satisfying for you. Now that you know that this is something you really want. It’s time to evaluate why your old plans that have failed, have failed. I will now go over what you need to think about when creating a plan. I have related this to a weight loss goal, because it is a goal for the majority of the people I work with. Your plan should be sustainable; This means making small changes at a time, that work towards your big goal. If one of my clients was eating 50% less than their maintenance calories that would not be sustainable, or if their favourite food was pizza and I told them to completely cut pizza out of their life, they will end up hating it and not be able to keep it up(not sustainable) and I’d be a shitty personal trainer. Have a clear SPECIFIC goal and a plan to get there. Whether that be a fat percentage goal, exact strength goal, So that means instead of you having a goal to go to the gym more, your new plan would be to go at least 3/7 days a week! Specific goals! Put things you enjoy in your plan, if you enjoy binge watching a Netflix series or having your favourite guilty food, make sure you give yourself time in the week to do these little things. You want to be living 80:20, 80%good: 20% naughty. If you live using the 80:20 rule, you will be working towards your goals and living 100% happy. Enjoy the process- you will never truly be done and satisfied. You will always have new goals! See more

16.01.2022 Getting some sun rays #vitaminD (have a read why it's so important to get some D;) Vitamin D is important for strong bones & muscles, it helps the bones take in the calcium. ... The best way to get vitamin D is to ask your man for "the big D" and he'll tell you to get out in the sun for even just a few minutes every day, the best time to be out and about is when your shadow is shorter than you. You also can't store any extra vitamin D so sunbathing all weekend still isnt the best thing to do unfortunately Lastly and most importantly it's so vital to our happiness, when it's sunny, I literally don't think Ive ever had a bad day. Today was no difference either, had the afternoon off, decided to have a small skills training session then went for a swim in the sun. Doesn't get better than that See more

16.01.2022 Do stuff for yourself!

16.01.2022 TODAYS CONDITIONING Buy in: 2000m Row then...... 7 rounds for time: 11x Burpees 3x Power Cleans @50kg 11x Toes to Bar 3x Overhead Squats @50kg See more

16.01.2022 ITS TIME TO START MAPPING OUT YOUR GOALS FOR 2021 NOW. Lots of you are getting some time off work or going on holidays soon, take this time to take a step back and really find out what you want to achieve or work towards in the next year. Firstly have something you really want to achieve then make a plan to do something about it, put a date in your calendar when you are going to start and don't stop until you do! ... Then you can relax over Christmas and when you hit that date, start working towards your new goal! I'm going away for a week next week and I'm so excited to be re-evaluating some of my own personal and professional goals and starting to work towards them next year See more

16.01.2022 NUMBER 1 WAY TO LOSE WEIGHT! Having an active lifestyle... So even if you go for a hardcore gym session for 1hour a day which isn't sustainable to go really hard everyday. You still have 23hours in the day to fuck up all your hard work. So we need to be either filling our sparetime with something active or making changes in our everyday lives to hit our step goals or do some more activity throughout the day. If you enjoy social running/walking in the morning or if you have a team sport you enjoy like myself- Then Do It; there's heaps of social and competitive sports around if you look. Most people that work in an office all day are the most likely to not be able to be active while at work, so they really need to think about how they are going to get their "not exercise but still working the body exercise in". Whether that's going for a small walk around the office every hour or parking further away in the carpark or getting off on the bus stop one away from work (doesn't work in Toowoomba because you'd walk an extra 10km). Or walking your dog an extra time, he's a good boy, he deserves it & Put some music on and have a boogie while you're cooking dinner- non negotiable that one there If you need any ideas or struggle with time to do these throughout your week. Send me a message and I'll see if we can look at flipping some bad habits into good ones; I'd love to hear from you See more

12.01.2022 HEALTH FACTS EVERYONE SHOULD KNOW You can't spot reduce fat loss in a certain area. The only way to lose fat anywhere is to be in an overall calorie deficit.... Protein is for everybody! Protein is not just important for men looking to get big muscles. In fact you have to eat more protein when your losing weight compared to trying to put on weight. Woman should lift weights! You will never get "too big" on accident, it's hard to get big! Lifting weights will tone you up, if you don't you will be "fat" or "skinny fat". Stop jumping on stupid fad diets and stop wasting your money on stupid fuckin fat burners Some diets arent bad and can form good habits, but if you restrict yourself you're more likely to binge when stopping . These are only a couple of the hundreds, comment below or send me a DM of some things you've heard before! See more

12.01.2022 PT BUDDY GAMES STARTS THIS WEEK! We have filled up all 8 teams in our Buddy Games, but as we have brought in a Thursday night session, we have decided to open it up for just 1 more pair! So if you want to jump in on the action this week, get in touch right now!... If you don't have a partner but want to participate, let me know and we can try and put you with another keen individual! Here's what's in store this week Event 1 Buddy Games Total Event 2 Acid Bath 2.0 You can attend either Thursday at 6:30pm or Saturday at 8:15am. @completebody_toowoomba @asntoowoomba @keiranpb See more

12.01.2022 DONT WRITE 2020 OFF YET... Don't wait for the new years to start being a new you. There's still "100 DAYS" left of 2020 and now is the time to change your mindset.... In that 100days you can be 300meals, 45-100workouts/ exercise sessions and 1 mindset closer to reaching your 2021 goals! So don't wait til January the 1st, get smashing ya goals now, if you want something to keep you more accountable, I can set you up on my online accountability app for FREE- just send me a DM. See more

11.01.2022 SETTING A GOAL This is the gyms sexy new "goal board" when setting a goal the first thing you need to do is make sure it's achievable. This means having a SMART goal. S- Specific... M- Measurable A- Achievable R- Relevant T- Time based So there's no point having a goal to "get healthy" well there's a point but it's a lot easier to achieve if you make it more specific like "I'm going to exercise 3 times a week for 2 months" after those 2 months are up you would've most likely developed a habit and will continue to exercise Being relevant is important too, you don't want to set a goal with something you don't really care about. And lastly putting a time frame on it is important so that you actually do something to work towards it. If you don't set a time period you will most likely not care when you're not working towards it because you'll tell yourself "you'll do it eventually" and you never will! If you don't reach your goal in the time period, don't give up, go back and look how you could've done things better or smarter and go again! COMMENT YOUR GOAL BELOW AND IF YOU NEED ANY HELP MAKING YOUR GOAL A "SMART GOAL", DM ME See more

11.01.2022 how to pull up properly

11.01.2022 WHY WOULD YOU NEED A PERSONAL TRAINER? There is tons of reasons why people would want or NEED a personal trainer. But here are the top few. 1. Technique- Having a personal trainer to teach you proper form with every exercise is crucial so that you can continue to keep working out without injury and actually achieve results. And there's always something you can work on. ... 2. Education- Whether someone needs education on the body and what muscles to use throughout a movement or whether they need help with their nutrition at home, a good personal trainer should be able to educate you and help you learn so you can live independently. 3. People reach a plateau- Some people can train and see results but eventually they stay the same for weeks or months and end up just "exercising". A personal trainer can bring variety to a programme or nutrition strategy. 4. Injury/Rehab- When people have an injury and they are looking to strengthen their muscles around the injured site or get back into training turning to a personal trainer is a great option so you do not reinjure yourself. 5. Accountability- Probably the most common need for a personal trainer is accountability, which is fair enough; eating right and training right all the time is hard to do on your own. When you have a personal trainer you are far more likely to turn up for a session that on your own, and they will constantly push you towards your goals! See more

10.01.2022 PLANT BASED TACO "MEAT" Idea from @maxlamanna Firstly make sure you've got a fresh guacamole, salsa, fresh cabbage/iceberg lettuce ready to go. Also a squeeze of lime and some sour cream and cheese if you please. ... Start by oiling up your frying pan and frying up some garlic and onion with some dried cumin and paprika. Then pour 1 can of lentils, 1 can of Mexican beans. Next shred a few broccoli stems and a little bit of cabbage. Add some more spices - salt, pepper, chilli sauce, coriander, cumin. Heat up some tortillas and put all your "mince" in, add your fresh ingredients and crack open a drink also my video was incredibly shit, at the end cause I was too keen to eat Ingredients for "mince" 1 can of lentils 1 can of beans 2 big broccoli stems 1/4 cabbage 1 red onion 2 cloves of garlic Spices of your choice See more

09.01.2022 FUCK THE SCALES When you start your weight loss journey, you should stop looking at it as a "weight loss journey" and more of a "fat loss journey". ... Why you shouldn't always listen to the scales Muscle weighs more than fat, muscle is more dense that fat and it is obviously more healthy to have muscle than fat. If you drink more water or have just eaten you're going to weigh more. This means you just need to piss or poop. Your weight isn't always directly correlated with your overall health What the scales don't tell you Your muscle to fat ratio Whether you're feeling more energetic Whether you're sleeping better Whether your clothes fit better Your blood pressure is improving So fuck you're scales off and if you're looking to lose weight, start a "fat loss" not a weight loss journey. Feeling better in your body is way more important than the number on the scales! See more

08.01.2022 Jayme: one of my clients last year whos results went through the roof. He had never been in a gym before and in under 6months he went from Deadlifting a 20kg bar to Deadlifting over 100kg! Squatting and benching 1RMs both more than doubled in that time also with almost flawless technique and proper muscle activation! ... He also put on 2kg of muscle in just 12weeks which is an incredible result if you have ever tried to put on lean muscle you would know See more

07.01.2022 You're probably training wrong! Most people are training for better health, better functionality in their daily lives and how their body moves. But when you look at their training programmes they are doing splits "back, arms, shoulders, legs and doing isometric exercises like bicep curls, calf raises etc. ... These programmes are completely fine if want to "build your body" for looks but are not the best for body functionality. If you are looking to be more functional and get stronger overall you need to focus on the bigger movements like deadlifts, squats, press, lunges , hinging & pulling motions. People that are training like this will develop muscles naturally and in my opinion actually look better than most people doing "bro splits" . But focusing your training on good movements and progressive overload, looking good is a bonus. If you train at Complete Body, you're on the right path tho See more

06.01.2022 HOW TO PREPARE FOR YOUR WEEK! 1. Try to get a list of things that need to be done this week, then pick some times you have free and go through with it . 2. Get your laundry done, make sure you have all ya clothes ready for each day.... 3. Do a grocery shop or write a grocery list; plan some fresh healthy meals. That way you won't be driving to Macca's for dinner by Thursday. 4. Clear the shit out of ya car/room, I'm quite guilty of stuffing everything in the backseat but I'm always sure to sort it out before. 5. Plan some fun plans so you have something to look forward too! 6. Lastly get a good night's sleep:. check my last post to see why it's so important. See more

06.01.2022 Your brain could be stopping you from losing weight. This is very common for lots of people and is the reason people struggle when trying to lose fat- your brain likes habits and doesn't like change! Have you ever thought to yourself "I know how to lose weight, It just doesn't work for me".... Once a behaviour becomes a habit, it starts to happen without us really having to think about it that much - it becomes automatic. A couple of bad habits that SO MANY people have is on the way to work they get a coffee full of extra calories or they add that "tiny" doughnut on the side for an extra $2. Lots of people eat food even when they aren't hungry; they snack because they are bored or sad or both and people get comfort out of food and becomes a "bad habit" Most people don't even realise they are doing this majority of the time because it is such a normal part of their daily routine, I don't focus on trying to get people to stop their habit but rather replace it with a better one. So think about your "normal day", Do you have any bad habits? Do you need some better habits? **Definitely not saying everyone who is overweight is unhappy with illustration or trying to fat shame, This is for people that want to lose weight and have trouble doing so** See more

05.01.2022 REFEED DAYS! When losing weight they are a tool you can use to help you through your journey. It means 1 day a week you can eat your matainance and still keep losing body fat at the same pace. ... So I've said lots of times the only way to lose weight is to be in a calorie deficit. The way a "Refeed day" works you have to start looking at your calorie goal as a weekly goal and not a daily goal . So usually when going into a calorie deficit, I would get you eating 20% less than your matainence calories. So let's work off 2000 calorie matainence, if I were to give you a daily goal it would be around 1600. Which is 400calories less, so 7days x 400= 2800calories deficit over the week. So if you want to have a bit of fun on Saturday Night or something like that. We take your calories down by 100calories every other day. Which gives you an extra 600calories to play with on your "fun day" or just a "Refeed day". This makes sure you stay under your weekly calorie budget while not missing out on anything See more

04.01.2022 FOAM ROLLING- is a great type of recovery it is considered a "self massage". It is used as a temporary pain relief from muscle soreness and tightness. If you are always needing to use it in the same spot you should definitely look at why you are getting sore there rather than rolling it out all the time because it can lead to further injury. Foam rolling should also be paired with a good stretching regime. ... How to foam roll? You roll up and down the muscle, once you find a spot which is particularly sore or tight go over that particular part of the muscle for longer til it starts to feel looser See more

03.01.2022 SPRING TIME & IM CALLING YOU OUT Don't get caught staring at the pretty flowers and enjoying the warm sun that is finally here Get back into that routine & stick to it! ... Earn that summer body back and have a goal to get healthy DM me if you're looking to get serious this spring just quietly, should I go into movie making too? See more

02.01.2022 Concentric Power Squats -Done in a cluster set 3x3(1+1+1) So a cluster set means each rep is done with a small break in between (10-30secs) with more rest between sets. ... The concentric movement is the part of the exercise that is the hardest and where the resistance is working against the muscle. In the squat this is getting the bar up to a standing position. Hence why the bar is starting low See more

01.01.2022 YOU ARE THE ONLY ONE THAT CAN KEEP YOU ACCOUNTABLE The actual definition of accountability is; "expected to justify actions or decisions (to be responsible for yourself) Accountability to me is when you have a goal you keep yourself working towards it. Accountability is the opposite of procrastination. ... Here are some good tips to keep you accountable: 1You want to have a specific goal. For example- Not just "Get healthy". Have a specific goal that you want to work towards, like "I'm going to do 10,000steps everyday" 2Create a schedule and commit!! Humans are creatures of habit, so get into a good routine. 3Get a friend who wants to work towards the same goals as you and keep each other accountable, be honest too, make it competitive if it's something you can, or make a bet 4Have 1 major goal you're working towards, but have small micro goals throughout the journey as well & reward yourself along the way 5& lastly this relates to me sometimes too, stop wasting so much time scrolling through useless shit on your damn phone. See more

01.01.2022 PERSONAL TRAINING DOESN'T HAVE TO BE COMPLETELY PERSONAL Grab a friend that has the same sort of goals as you do and train with a friend! ... plus you can split the cost- that's less than $20 a session These 2 have just completed 12weeks of personal training and have both smashed their tests and goals! Jayme and Gabby both improved their squat and bench and could both do 10x the amount reps with the same weight, 12weeks late with almost flawless technique. While also smashing their 500m run times. Jayme put on about 2kg of lean muscle mass and Gabby dropped over 3percent body fat. All of this in just 12weeks of committed training So if you're looking at getting some personal training but you are a little bit nervous about the 1on1 action. Get a friend and smash your goals together! DM me now to get started!

01.01.2022 Programming progressive overload & how to use it to make your partner to watch what you want . This is probably the most important principle in every type of programming or in fact any activity you want to be better at. Like if you want your partner to watch a show you like. If you're into lots of high drama chick flick shows, you wouldn't start your partner off with Gossip girls. You'd ease him into it with a show like the bachelor so at least he gets to watch heaps o...f pretty girls on telly and eventually you build him up to the next show If you look at trying to hold your breath under water, you need to consistently to do it for longer and longer to get better. Progressive overload is continuing to make something harder. For example; In weight training you can do more reps at a certain weight, or you can add more weight to your barbell or even shorten your rest in between each set. We have to utilise this principle when programming because if we don't we would get to a point and not be able to get any better. We need to constantly put our muscles under stress and do that you must put more load on the bar each week (if you're goal is to be stronger) or any of the other options mentioned earlier. This is the only way to get Fitter, Faster, stronger or anything else you want to do. That being said you need to know when to program a "de-load week"/rest because eventually the body can't keep progressing forever without a break. (maybe you have to watch the footy with him, once a season) See more

01.01.2022 discipline is the bridge between goals & success #mondaymotivation