Kieran Congdon - Pt & Nutrition Coach

Rome wasnt built in a day and not all 'transformations' happen in 8 weeks. Sometimes slow and steady wins the race 🐢💨 (it also prevents a huge rebound and putting all the weight back on) . 121 client @chezsmitham has done brilliantly going from a size 14/16 to a size 10/12 since January, despite being one super busy mum 👨‍👩‍👧 and only weight training on average 1-2x per week 💪 . No super low kcals... Eating foods she chooses No restrictions socially . #MumsThatLift #Cumbria #fitness #workington #lakedistrict #macros #fitfam #weights #weighttraining #girlsthatlift #gym #weightlifting #goals #personaltrainer #nutrition #bodybuilding #cardio #muscle #eatclean #abs #fatloss #musclebuilding #fitnessmodel #inspo #shredded #weightloss #fitspo #training @ Teds Gym!!
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Online client @georgiamcaleavey 12 weeks into her cut . During the 12 weeks: -Several (loads) of nights out 💃 -15mins cardio a day max (usually when she's been out) 🥂... -10cm off her waist 💅 -10cm off her hips 🍑 . The interesting part is there is only approx 5lbs difference in 'weight' lost in the 12 weeks. Now imagine if she was on slimming world or other fat loss programmes which change kcals based on scale weight. She'd be on 500kcals a day by now 😂😂 fyi she is on a lot more than that! 🤦‍♂️
How's she done it? Weight trains consistently 5 days a week. Nails her nutrition pretty much 5-6 days a week consistently, and doesnt go mental on her 'off' days. Essentially, the basics! . Looking forward to seeing what the next few weeks bring with Georgia. Let's see if we can get better and than @jordsmallwood93 😉 . #girlsthatlift #Cumbria #fitness #workington #lakedistrict #macros #fitfam #weights #weighttraining #girlsthatlift #gym #weightlifting #goals #personaltrainer #nutrition #bodybuilding #cardio #muscle #eatclean #abs #fatloss #musclebuilding #fitnessmodel #inspo #shredded #weightloss #fitspo #training
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Online client @daniel_jones97 wanted to learn a bit about nutrition and get leaner in the process . Job done 💁‍♂️ . No dramatic lifestyle changes, no dramatic lowering if kcals, no crazy amounts of training. Just good old basics and consistency 👌... . #Results #Cumbria #fitness #workington #lakedistrict #macros #fitfam #weights #weighttraining #girlsthatlift #gym #weightlifting #goals #personaltrainer #nutrition #bodybuilding #cardio #muscle #eatclean #abs #fatloss #musclebuilding #fitnessmodel #inspo #shredded #weightloss #fitspo #training
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Online nutrition client @danbennett90 wanted to get leaner and keep his crossfit performance 🏋️‍♂️ . Crossfit performance - up ☝️ Strength - up ☝️ Bodyfat - down 👇... . No restrictions, no super low calories, no food off limits and some social occasions all in 8 weeks ✌💪 . #crossfit #Cumbria #fitness #workington #lakedistrict #macros #fitfam #weights #weighttraining #girlsthatlift #gym #weightlifting #goals #personaltrainer #nutrition #bodybuilding #cardio #muscle #eatclean #abs #fatloss #musclebuilding #fitnessmodel #inspo #shredded #weightloss #fitspo #training
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It's not all cardio & salads... Online client @d_rebal91 wanted to build some muscle 💪 . Building muscle requires progression in training and food intake. Dave hadn't done either beforehand, despite being a regular gym go-er . Before pic was Jan... After pic was last week . Yes I thought the same as you. I thought Dave had forgot to tell me about some Supplements he was taking 💉💊 so I asked, and the answer was no. Which makes it all more impressive 👏 . Keep at it bro 💪💪 #OnlineTrainer #Cumbria #fitness #workington #lakedistrict #macros #fitfam #weights #weighttraining #girlsthatlift #gym #weightlifting #goals #personaltrainer #nutrition #bodybuilding #cardio #muscle #eatclean #abs #fatloss #musclebuilding #fitnessmodel #inspo #shredded #weightloss #fitspo #training
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This transformation needs no introduction or any special facts and figures. The results speak for themselves . @stevostevo78 from big daft ego lifter to first timers bodybuilder 💪 . Swipe right for more pics 👀... . Me and Steve will be doing a video answering all questions asked along the way from a training, nutrition and lifestyle aspect. So keep an eye out for that one and fire any questions you have in the comments 🗣✌ . #bodybuilder #Cumbria #fitness #workington #lakedistrict #macros #fitfam #weights #weighttraining #girlsthatlift #gym #weightlifting #goals #personaltrainer #nutrition #bodybuilding #cardio #muscle #eatclean #abs #fatloss #musclebuilding #fitnessmodel #inspo #shredded #weightloss #fitspo #training @ Cumbria
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Online Nutrition client @aaronkellyy's results in only 10 weeks . Let me make clear that I only coach Aaron on his nutrition, he looks after his own training (and seems to be doing a decent job 👏) . Now he's lean we're going to switch things to more of a hypertrophy/muscle building phase and grow some lean muscle whilst keeping his bodyfat as low as poss 💪👏... . Remember, buying a one off 'diet plan' online will only get you so far. There has been multiple changes in kcal intake overtime with Aaron as he's hit plateu's to enable him to continue to drop bodyfat #Results . #Cumbria #fitness #workington #lakedistrict #macros #fitfam #weights #weighttraining #girlsthatlift #gym #weightlifting #goals #personaltrainer #nutrition #bodybuilding #cardio #muscle #eatclean #abs #fatloss #musclebuilding #fitnessmodel #inspo #shredded #weightloss #fitspo #training
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121 client @georgiahendersonn who trains with me in @TedsGym . Before & After photo's can often be misleading. It seems to me coaches just starve their clients these days to get results. So here's the facts: - weight trained 3-5x per week - zero cardio... - calories went down (not to a stupid level), then back up (gradually) - busy job / lifestyle - included social occasions (sometimes one too many!) - BODY WEIGHT IS EXACTLY THE SAME IN BOTH PICS! . This is another example of why using the weight on the scale as the 'only' measurement of progress isnt accurate at all. But then to make nutritional decisions based on that is just mental 🤯 aka weight watchers, slimming world and other online fat loss programmes . Also could someone please tell me how weight training makes girls bulky? 🤔🤔🤔 . Well done Georgia, you smashed it 👏👏👏 apologies for the insta creeps that jump in your DM's 😂 #results #Cumbria #fitness #workington #lakedistrict #macros #fitfam #weights #weighttraining #girlsthatlift #gym #weightlifting #goals #personaltrainer #nutrition #bodybuilding #cardio #muscle #eatclean #abs #fatloss #musclebuilding #fitnessmodel #inspo #shredded #weightloss #fitspo #training
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Theres a time and place to lift light dumbbells and make it burn like hell 🔥 . Theres also a time and place for pulling on as many plates as you can and shifting weight 💪 . Training efficiency comes from knowing how and when to use both 🤔👨‍🎓... . This was a class leg sesh with @stevostevo78 in Ted's Gym a few weeks back. One of the best leg press machines I've ever been on ♿ . For 121 PT enquiries in Teds Gym or ETL, or Online Coaching just jump into the DM's with your questions . #Legs #Cumbria #fitness #workington #lakedistrict #macros #fitfam #weights #weighttraining #girlsthatlift #gym #weightlifting #goals #personaltrainer #nutrition #bodybuilding #cardio #muscle #eatclean #abs #fatloss #musclebuilding #fitnessmodel #inspo #shredded #weightloss #fitspo #training
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Fan of chicken skewers? With a 5min prep time and MFP scanner it's a fantastic weekend takeaway alternative 🐓🍗 . Hit the link in my bio to download the full cookbook (along with volume 1 & 2) for free🙌 . #Skewers #Cumbria #fitness #workington #lakedistrict #macros #fitfam #weights #weighttraining #girlsthatlift #gym #weightlifting #goals #personaltrainer #nutrition #bodybuilding #cardio #muscle #eatclean #abs #fatloss #musclebuilding #fitnessmodel #inspo #shredded #weightloss #fitspo #training

Going out tonight and want to looked pumped? Well it's a bit late as best time for doing that is the day before but in the mean time you could try this little mid range bicep tri-set I put together 🤷‍♂️ . Ez bar curls focusing on hard contractions at the top . Weightless hammer bar contractions to hit the brachialis and put a hella lot of blood in the muscle - these were actually the most painful... . Pronated (overhand grip) barbell curls to finish the brachialis off . If you can still put a pint to your mouth after a couple sets of these then you didnt try hard enough . For 121 PT enquiries in Teds Gym or ETL, or Online Coaching just slide in the DM's with your questions . #Shoulders #Cumbria #fitness #workington #lakedistrict #macros #fitfam #weights #weighttraining #girlsthatlift #gym #weightlifting #goals #personaltrainer #nutrition #bodybuilding #cardio #muscle #eatclean #abs #fatloss #musclebuilding #fitnessmodel #inspo #shredded #weightloss #fitspo #training
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BACK ATTACK . One of the biggest things I see wrong with most back exercises is poor stability . How important is stability of exercises? Well... More stability = more efficient reps & harder contractions = more muscle damage & less 'work' (sets & exercises) needing to be done to get the same effect... . Give this little trap blaster a go. Not even a whore could cheat on this one . For 121 PT enquiries in Teds Gym or ETL, or Online Coaching just slide in the DM's with your questions . #BackAttack #Cumbria #fitness #workington #lakedistrict #macros #fitfam #weights #weighttraining #girlsthatlift #gym #weightlifting #goals #personaltrainer #nutrition #bodybuilding #cardio #muscle #eatclean #abs #fatloss #musclebuilding #fitnessmodel #inspo #shredded #weightloss #fitspo #training
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Recipe of the week - Omelete Wraps up 🐣🐓 . Gone are the times of egg whites & boring boiled eggs. Omellete wraps are the 2019 way of making eggs tastey again 😍 . Swipe right for the recipe, cooking instructions & ingredients. Add the omelette into a tortilla wrap for added carbs / fuel 💪... . Link under bio for free download of full recipe book #recipe #omelette #wraps #cookbook #eggs #free #nutrition #foodporn convenient #foods #macros #foodprep @ Workington
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Is your misses complaining that she cant rest her head on your chest because theres nothing there? Can you hide behind a lampost side on? Your probably not training your chest right. Read on . Incline DB fly's common mistakes: - going too far down into the fly and activating the front delts before the chest - bent arms at the top (decreases ROM)... - Focussing on throwing the dumbells together as apposed to contracting the chest . How To Do Efficient Incline DB Fly's: - straight arms at the top - dont come inside shoulder width - drive biceps together and back down into the bench - slight pause at the bottom, then switch the pause to the top when failed - mechanical dropset into presses once hit failure . Tag your pal who's got a pigeon chest 🐦🐦 and ask any questions on the above in the comments 👨‍🎓🗣 . For 121 PT enquiries in Teds Gym or ETL, or Online Coaching just slide in the DM's with your questions . #Chest #Cumbria #fitness #workington #lakedistrict #macros #fitfam #weights #weighttraining #girlsthatlift #gym #weightlifting #goals #personaltrainer #nutrition #bodybuilding #cardio #muscle #eatclean #abs #fatloss #musclebuilding #fitnessmodel #inspo #shredded #weightloss #fitspo #training
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FRONT DELT DESTRUCTION - Mechanical Dropset (changing the technique instead of weight to enable you to do more reps - pretty useful if your goal is fat loss 😉) . I've not done any front delt isolation work in well over a year so forgive the light weight 😂 plus the goal of this exercise was lactic acid build up not strength #validexcuses . Lying Face Down- miss the bottom 1/4 where there is no tension (free weights can only pull vertically). Overloading the delts in their shor...test position . Standing - missing the bottom 1/4 again (same reason as above). Overloading the delts in the mid range . Lying Face Up - only work the bottom 1/4 (the only part where there is tension) and rep out to failure. Overloading the delts in their lengthened range . For 121 PT enquiries in Teds Gym or ETL, or Online Coaching just slide in the DM's with your questions . #Shoulders #Cumbria #fitness #workington #lakedistrict #macros #fitfam #weights #weighttraining #girlsthatlift #gym #weightlifting #goals #personaltrainer #nutrition #bodybuilding #cardio #muscle #eatclean #abs #fatloss #musclebuilding #fitnessmodel #inspo #shredded #weightloss #fitspo #training
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@stevostevo78 doing a little back superset i put him through during his pull day . Going with a shoulder width grip to increase range of motion (i hardly ever advise using a narrow grip for rowing), driving 'down' first to recruit more lats then driving 'back' once failed to recruit more upper back/traps etc . Cant wait to see Ste in another 8 weeks. He's definitely in the running for the best transformation i've ever had with a client, physically and mentally. I deserve a me...dal getting this guy to stop ego lifting 😂 👏 keep going pal. 8 weeks will fly by . #back #Cumbria #fitness #workington #lakedistrict #macros #fitfam #weights #weighttraining #girlsthatlift #gym #weightlifting #goals #personaltrainer #nutrition #bodybuilding #cardio #muscle #eatclean #abs #fatloss #musclebuilding #fitnessmodel #inspo #shredded #weightloss #fitspo #training
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This is the biggest excuse we all use (including me) 🤔 . We all have time. We can all do what we want with our time. What people need to realise is this - unless someone is holding a gun to your head you can do whatever the fuck you want with your time right now. Anything . If your child, mother, brother or friend was in trouble or hurt, everything would be stop and they would instantly become your main priority, right?... . So really what people mean is when they say they've not had time to do something, go to the gym, food shopping, make that call, send that text or visit that person - is that other things are a higher priority for them 🤨🤨 . Just have a think about that one and see how many times you use this excuse aswel 🙂 . For 121 PT enquiries in Teds Gym or ETL, or Online Coaching just slide in the DM's with your questions . #Time #Cumbria #fitness #workington #lakedistrict #macros #fitfam #weights #weighttraining #girlsthatlift #gym #weightlifting #goals #personaltrainer #nutrition #bodybuilding #cardio #muscle #eatclean #abs #fatloss #musclebuilding #fitnessmodel #inspo #shredded #weightloss #fitspo #training
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One of my favourite exercises for building strength in the legs - HEAVY LUNGES . They're safe, no limiting factors apart from my strength and also very good biomechanically for the 🍑🍑🍑 . Was pissed off with myself for being shit with training lately so put that frustration into taking the 52.5kg(ish) dumbbells for a walk. A huge PB for me. Fucknow's where the strength was coming from but i had to get video evidence... . #Lunges #Cumbria #fitness #workington #lakedistrict #macros #fitfam #weights #weighttraining #girlsthatlift #gym #weightlifting #goals #personaltrainer #nutrition #bodybuilding #cardio #muscle #eatclean #abs #fatloss #musclebuilding #fitnessmodel #inspo #shredded #weightloss #fitspo #training
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