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Plus Size Women

Kev Selley · 26th June 2019

After the recent Nike promotion about plus size women’s wear being available in their stores I thought it was fitting I done a blog on the matter.

The comments I came across are absolutely ridiculous, like “they’re promoting obesity” “clothing for fat girls” “it’s a dangerous game Nike are playing”. All this is nonsense and Nike have firmly got their finger on the pulse. They see the bigger picture on what other people don’t. It’s not about promoting obesity it’s about giving all women a chance to look and feel confident when they are exercising.

All we see on social media these days is slim girls showing off their bodies with the camera focusing on their bum or bust. If that’s your thing then more power to you, but these girls always have nice training gear like fitted leggings or tight crop tops. They do this because they want to look and feel good, so why can’t all women have the same.

I’ve said before that I’ve trained some extremely fit women that are maybe considered plus size, but the narrow minded people think they look unhealthy.

Some women find it hard to make that first step when starting their Journey into exercising, so I commend Nike for making a somewhat controversial but positive statement for women. 👏🏼👏🏼

Let’s hope other leading sports brands follow suit.

Well done.

KS Fitness Plus Size Women Blog Photo

Ego Training

Kev Selley · 14th June 2019

Every gym is going to have the stereotypical meathead, poser or super hyped individuals you’re often going to see when you go workout, and whatever you do when you’re there is totally down to you. If the training is on point thats all that matters.

Although the one thing I see in most gyms that really does make me worry is ‘Ego training’ and that’s the typical guy or sometimes girl doing a lift completely beyond their reach, of course I Get you need to push beyond limits and push your body especially when going heavy sometimes. But there is a big difference in maximising your lifts with light reps/ heavy weight OR doing a movement which is way to heavy for you and your barely hitting the movement properly. You are putting your body under intense pressure when doing some lifts, namely deadlifts, bb squats or bench presses. These can go terribly wrong if not done correctly and with caution. I see a guy recently on the leg press with probably around 500kg of weight and his hardly bending his knees and shaking extremely whilst doing the movement, you are asking for trouble if your doing this and its an accident waiting to happen

If you’re not sure about a certain move then ask a personal trainer or msg me to find out the correct form, technique and everything else, don’t be one of those people that do stupid things when your training because you are going to injure yourself an likely give up all together. Three of the most common and complicated injuries are shoulders, back and knees and you certainly don’t want to aggravate them so train with caution, be smart with your workouts and LEAVE YOUR EGO AT THE DOOR.

Balance is Key

Kev Selley · 31/05/19

One of the hardest things you’ll find when starting your training Journey is BALANCE. It’s hard to find the right balance for your busy, social, work life when you start.

~ YES you’re going to need to put in the time with training. ~ YES you’re going to need to eat better. ~ YES you’re going to need to commit & Dedicate yourself.

BUT…… it doesn’t mean you can’t still live your life and enjoy yourself;

~ You CAN still go out and have a drink. ~ You CAN still go out and eat a bad meal. ~ You CAN still socialise.

Living a healthy lifestyle makes you feel better, look better and live longer, so why not enjoy yourself whilst you do it.

Finding the right balance is key to making you stick to your goals, also helping you find a level of consistency to keep your mind and body interested is a major factor in longevity. I have trained many clients in the past that give up everything in regards to generally living their life but IT NEVER LASTS.

We all need to dedicate our life to fitness, healthy eating and your well being, but do it whilst still seeing friends, family and everything else you enjoy.


All the gear and no idea.

Kev Selley · 21st January

“ All the Gear and no idea”

We’ve all heard of the term “ All the gear and no idea” right? We’ve all seen that guy or girl wearing all that training gear haven’t we?

Well its a very common thing in most gyms where people definitely over do it with the training accessories, all this gear that some people don’t really need and have no idea what it does. Now don’t get me wrong there is certainly benefits to using training gear to help with your training. The main thing being WEIGHTLIFTING BELTS which can be very effective when doing heavy deadlifts or heavy squats ( those big power moves that can put a lot of strain on your lower back) and by wearing the weightlifting belt it can help keep your back arched and protected during that main heavy lifting. The weightlifting belts should not be worn when you’re working arms, core or even doing cardio. Seriously your not doing your body any good when your relying on this belt, try making your core and back stronger so you only need the weightlifting belt for big lifts and not bicep curls in the squat racks.

Other gym gear that people use is CHALK, which again is another very effective thing to use because when you’re doing big movements like deadlifts, bent over rows or pull ups your hands can get very sweaty and the grip can begin to loosen on the bar. Therefore chalk can help your hands stick to the bar and really help your grip when the movement gets tough. But of course chalk isn’t needed all the time when you may be doing circuits, cardio or AB crunches, and your body can always get accustom to something too much when it’s over done, but then it becomes difficult to train without it.

To sum up,training gear can be very effective when used properly and efficiently, but can also be over used way too much when your body should get accustomed to training the natural way with your body doing the work for you.

Kev Selley


Personal Growth is part of self care.

Brad Krause · 4th June

Good self-care emphasizes personal development. Whether you’re going back to school, embarking on a new career path, or just broadening your own understanding, you’re always trying to better yourself. Your self-care practices can enhance your efforts and help you to live a fuller and healthier life.

Food Fuels Success

Part of improving yourself is making sure your needs are being met. That means ensuring you are eating well, exercising right, and getting sufficient rest each day. When our needs are not met, we get run down, and we don’t have the energy to accomplish the things that we want in life. It becomes easy to sink into depression and despair, or even fall victim to self-medicating with alcohol or other addictive substances. But looking after yourself properly can help you to avoid these pitfalls.

Your diet is the simplest thing to control, but has one of the most powerful impacts on your attitude and your abilities. For people recovering from drug or alcohol addiction or a debilitating illness, it’s the first line of defense when you’re rebuilding your physical health. It can restore a damaged microbiome in the gut, and even help rewire the brain’s reward system. Get the most nutritional value for your caloric buck by choosing nutrient-dense foods. These give your body and brain the fuel they need to flourish. Lean proteins, fresh fruits and vegetables, and healthy fats will give you an edge. Omega 3 fatty acids and antioxidants will improve your immune system and help you stay healthy.

Exercise Helps You Focus

There are many good reasons to exercise each day. It preserves flexibility in your joints and helps you retain muscle and bone. It improves the function of your cardiovascular system, and is a preventative measure against obesity and diabetes. But one of the most important reasons to exercise is that it clarifies the mind and lowers your body’s stress levels. It is relaxing, and puts you in an optimistic frame of mind. It improves cognitive functioning in the brain, strengthens memory, and may even help prevent Alzheimer’s disease and dementia. If your body is out of shape, exercise can help you rebuild it and make it stronger. If you’re physically fit, exercise helps you to stay that way. It’s a great tool for people in recovery, helping them prevent relapse and enabling them to feel a natural, non-chemical high.

Spark Your Creativity

Just as you exercise your body, you should exercise your mind. One way to do that is to take up meditation. With yoga, it can be a combined body/mind workout that improves mental focus, lowers stress and anxiety, and improves agility and coordination. But meditation’s benefits go farther than that. People who practice meditation report feeling more self-aware, happier, and more creative. Many creative people meditate simply for the inspiration they feel it gives them. You may also wish to engage in new hobbies to enhance the creative process. Many people feel that downtime spent engaged in things like crafts, cooking, or gardening help them to be more inventive and more productive.

Cement Your Social Bonds

Most people feel invigorated by spending time with loved ones, but we are spending more time these days in online conversations, and less and less engaged face to face. Institute a policy of spending time with a friend at least one day a week out in the real world rather than online. Go out for a cup of tea and refresh your skills at social interaction. You’ll be surprised how much you get out of it. Studies show that people with strong real world social ties are healthier and live longer than people who lack them.

Becoming the very best version of you is a process, something that takes the whole of your life. Working toward that goal is part of your self-care ritual and routine. You’re investing in your future by building your emotional, spiritual, and physical health so it can serve you for years to come.

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