At Kee2Fitness, we’re dedicated to helping you achieve your fitness goals.
If you’ve been working hard but aren’t seeing the strength gains you expect, don’t get discouraged.
Let’s delve into three common reasons you might not be getting stronger and how you can overcome them.
Your strength training is more like cardio
Sometimes, we can fall into the trap of performing strength training like a cardio session, moving quickly from one exercise to the next with minimal rest. While this can boost your heart rate and burn calories, it may not be the most effective approach for building strength.
To maximise your strength gains, it’s crucial to reach high intensities through load, not just speed.
This means lifting heavier weights and allowing yourself adequate rest between sets. By taking your time and focusing on heavier lifts, you give your muscles the stimulus they need to grow stronger.
So, next time you’re at Kee2Fitness, remember to slow down, lift heavy, and rest up!
Your movement is holding you back
It’s not just about what you lift; it’s about how you lift it. At Kee2Fitness, we emphasise the importance of proper technique and movement quality. Poor form can not only hinder your progress but also increase your risk of injury.
Focus on executing each movement with precision. Quality sets performed with the correct technique allow you to lift more weight over time, leading to better strength gains. If you’re unsure about your form, don’t hesitate to ask one of our coaches for guidance. We’re here to help you move better and lift stronger.
You could eat a bit more
Nutrition plays a crucial role in your strength-building journey. While calorie deficits and low-carb diets have their place, they might not be ideal if your primary goal is to build strength. Your body needs adequate fuel to perform well during workouts and recover afterwards.
Ensure you’re consuming enough calories, particularly from protein and carbohydrates, to support muscle growth and repair. It might be helpful to track your intake and make adjustments based on your performance and recovery.
If you’re feeling unsure about your nutrition plan, our team at Kee2Fitness can offer personalised advice to help you optimise your diet for strength gains.
Join Us on Your Strength Journey
At Kee2Fitness, we’re committed to supporting you every step of the way. Whether it’s refining your training approach, improving your movement, or adjusting your nutrition, we’re here to help you overcome any obstacles on your path to strength.
Remember, building strength is a journey and every step you take brings you closer to your goals. Stay focused, stay motivated, and let’s get stronger together!
With our 30-day trial offer, there’s no better time to start!
Happy lifting!
Stay Connected
Follow us on Instagram, @Kee2FitnessGym, to see our community in action and keep up with the latest news, updates Come and see our members in action!
New Beginnings at 7 High Street, Wombourne, WV5 9DN
We’re ecstatic to share the news of Kee2Fitness’s expansion! From our roots in Penn, we have now moved to a larger and more dynamic facility in Wombourne Village.
Alongside our big move, we have brand new equipment, a bigger space and more opportunities for you to see other members of our growing community!
Here are some of the things we are proud of at the new Kee2Fitness location:
Enhanced Equipment
At Kee2Fitness, we understand the importance of variety and quality in workout equipment. That’s why we’ve added Concept 2 Bikes to our already popular Assault Bikes lineup.
These state-of-the-art bikes provide a more comprehensive and challenging cardio experience. And for those who love rowing, our new Rowing Machines offer a fantastic full-body workout, ensuring you get the most out of every stroke.
Bigger Space, Bigger Goals
Our new location isn’t just a change of address; it’s an upgrade in every sense. The increased floor area allows us to accommodate more equipment and members, giving you ample space to workout without feeling crowded.
This bigger space translates into bigger goals and more ambitious training sessions for our Kee2Fitness family.
Upgraded Weights and Gear
We’ve ramped up our strength training section with higher weights, a Trap Bar and a Sledge (with the “oh no” inducing rope too). These additions are perfect for those looking to intensify their strength training routine.
Whether you’re lifting heavier or trying new equipment, our upgraded gear is designed to cater to all levels of fitness enthusiasts.
Flexible Booking System
Our commitment to your convenience remains a top priority. Our user-friendly booking system continues, allowing you to choose session times that seamlessly fit into your busy life. This flexibility ensures that your fitness routine is always in harmony with your schedule.
A Growing Community
One of the most exciting aspects of our new location is the ability to welcome more members into our thriving community.
The additional space allows for an even bigger community of fitness enthusiasts, all ready to encourage and inspire one another. At Kee2Fitness, you’re not just joining a gym; you’re becoming part of a supportive and energetic family.
Join Us on This Exciting JourneY
Our journey is just beginning, and we invite you to be a part of it. Visit us at our new location in Wombourne Village and discover the many ways we can help you achieve your fitness goals. With our 30-day trial offer, there’s no better time to start!
Stay Connected
Follow us on Instagram, @Kee2FitnessGym, to see our community in action and keep up with the latest news, updates Come and see our members in action!
Your Fitness Journey Awaits!
At Kee2Fitness, we’re passionate about helping our members to develop not only their physical fitness but also a range of personal traits that can help them to thrive in all areas of their lives.
If you’re looking to add more happiness, grit, personal accountability, confidence, and a solution-focused mindset to your life, get in touch today and see how training with us can help you achieve your goals.
We offer all future clients a 30-day trial (with no pressure) to try it out for themselves and see the changes personal training can offer you.
Do you know what I love about working out? It’s the music! Music makes my workouts more fun, it keeps me going and gives me energy.
Something I always get asked in sessions is what tracks are playing and if I use a playlist. So why not just share my favourite go-to playlist for all members of Kee2Fitness?
If you’re wanting to keep up the vibes in the gym on your extra workouts (like going for a run), I hope this ultimate playlist will help you!
We love this playlist and we hope you will too!
This playlist is a great way to stay motivated and focused during your workout. Use the music to help you get into a rhythm, and it will keep your energy up while helping you stay on track with your workout goals.
We hope this playlist will help you find some new favourite songs as well as create some new memories that can last for years to come!
Get involved…
Is there a track you think should be included in the ultimate playlist?
Recently a member asked for Wired to be added, so that went straight to the top of the playlist!
We enjoyed creating this list, and we hope you enjoy listening to it as much as we enjoyed compiling it. Happy workouts!
Don’t forget that this isn’t just for our amazing members, get sharing the fun with your friends and family who will start working out in January!
Other playlists you may enjoy…
We have playlists for everybody, you can click on our profile on Spotify for more. Here are a couple of our favourites.
On Sunday 18th September, the members of Kee2Fitness in Wolverhampton took part in the first-ever get-together.
The weather was great, and we met up at the car park to head up to the top of The Wrekin. It was the perfect Sunday morning hike, and just right for our first group adventure (not too hard or too easy).
Getting to know each other
As many of the members stick to their schedules, we often see the same few faces who join us for those time slots. This isn’t a bad thing as consistency is key when it comes to working out, but it does mean we don’t get to see all the other great members!
This is why members of our gym love a get-together and why we have more coming up in 2023 already in planning (keep an eye out for those)!
On our way up to the peak, we got to know each other better as we shared stories and experiences. We laughed a lot, and it was great to chat with people who shared the same interest as us…working towards self-improvement!
Enjoying the views
The hike up to the top was just right – not too strenuous but not too easy either.
It was all worth it though when the team reached the top and was greeted with stunning views. We could see the whole of Shropshire and the Welsh borders. We had a break at the top for photos and obviously the most important thing, cookies!
Looking forward to next time
Our next get-together has already been set for a Christmas walk and breakfast. Kee2Fitness members, you can book on Quoox (it won’t take any of your credit, so don’t worry)!
As I briefly mentioned earlier too, we have some great adventures planned for 2023. The members who have already heard the plans are already getting out their hiking boots and trainers. Watch this space…
Whether you’re a novice or a professional, there are some things that everyone can use when it comes to training. In this blog, we’ll cover some tips and tricks that will help your next workout be the best one yet!
Before Your workout, get that body moving
Before you start your workout, you need to get the blood flowing.
Take at least 5-10 minutes pre-workout to make sure you’re ready and pumped for your session.
Cue the music and get in the zone
You’ve got your playlist ready and your gym bag packed. It’s time to start moving toward your fitness goals! Before you do that, though, there are a few tips for getting in the zone before a workout:
Listen to music that gets you in the zone. If you’re going for a run or doing cardio on the elliptical machine, listen to something upbeat but not distracting.
Don’t listen to music that will get you off track. This is especially important when working out at home; if someone else is around, make sure they know not to disturb you while you’re focused on their own workout routine.
Put your playlist on and leave your phone by one side until after the workout.
Plan your session beforehand
Planning your sessions beforehand is one of the most important things you can do before a workout. It’s all too easy to lose motivation at the gym, especially if you’re not sure what to do next.
Hydrate and caffeinate
Before your workout, drink a glass of water or other hydrating drink. During your workout, sip water at regular intervals to avoid dehydration—and if necessary, take a break from the activity to rehydrate.
Caffeine is also another way to increase performance during exercise sessions. Research shows that ingesting caffeine pre-workout has been shown to increase exercise performance in both aerobic and anaerobic bouts of work.
One study showed that those who consumed caffeine before going for a run significantly improved their time compared with those who didn’t receive the boost from coffee prior to beginning their run.
Remember, if you’re not feeling your best before a workout, it can affect the quality of your workout and even hurt you in the long term. So take some time to stretch out and warm up before you hit the gym or get on that treadmill – you’ll be glad you did!
As a Personal Trainer of small group training sessions in Wolverhampton, I’ve seen the incredible impact that training can have on our members’ lives.
Not only does it improve their physical health and fitness levels, but it also helps to develop a range of personal traits that can benefit them in all areas of their lives.
Happiness: The Power of Endorphins
Happiness is one of the most significant benefits of regular training.
The endorphins released during exercise have a positive effect on mood and can even help to alleviate symptoms of stress and anxiety.
No matter how tough your day may be, a workout can help to lift your spirits and leave you feeling happier and more energised.
Grit: Mental Toughness and Resilience
Grit is another essential trait that is developed through training.
When we push ourselves to our limits and overcome challenges during workouts, we develop the mental toughness and resilience needed to persevere in other areas of our lives.
Whether it’s tackling a difficult work project or dealing with a personal issue, the grit developed through training can help us to keep pushing through even when things get tough.
Personal Accountability: Making and Keeping Promises
Personal accountability is another key trait that is developed through training.
When we commit to a regular workout routine, we’re making a promise to ourselves to follow through on our goals.
The feeling of empowerment that comes with keeping that promise and achieving our fitness goals can spill over into other areas of our lives, helping us to feel more confident and in control.
Confidence: The Benefits of Physical Strength
Confidence is another significant benefit of regular training.
As we become fitter and stronger, we develop a sense of confidence in our physical abilities that can translate into greater self-confidence in other areas of our lives.
Feeling better about our appearance, mental clarity, and physical strength can help to boost our overall self-esteem and sense of well-being.
Solution-Focused Mindset: Overcoming Challenges
Finally, training helps to develop a solution-focused mindset.
When we face challenges during workouts, we learn to approach them with a problem-solving mentality, focusing on finding ways to work around or through the obstacle rather than giving up.
This mindset can be applied to all areas of our lives, helping us to approach challenges with a positive and proactive attitude.
Kee2Fitness: Helping You Thrive
At Kee2Fitness, we’re passionate about helping our members to develop not only their physical fitness but also a range of personal traits that can help them to thrive in all areas of their lives.
If you’re looking to add more happiness, grit, personal accountability, confidence, and a solution-focused mindset to your life, get in touch today and see how training with us can help you achieve your goals.
We offer all future clients a 30-day trial (with no pressure) to try it out for themselves and see the changes personal training can offer you.
Hey there! It’s Steph, and I’m a member of Kee2Fitness.
As someone who’s passionate about fitness, I’m always looking for ways to improve my workout routine and achieve my goals.
That’s why I’m excited to share with you this Q&A session with our favourite personal trainer, Keetan.
We sat down together to discuss everything from his daily routine to his workout strategies, nutrition advice, and more.
Whether you’re an experienced gym-goer or just starting out, this article is filled with expert insights and tips to help you succeed.
So, sit back, relax, and get ready to learn from one of the best in the business!
Q. You wake up at 5:15 am, that’s impressive! Do you have any tricks or tips for getting up so early and starting the day off right?
A. My trick for getting up so early is to have a consistent bedtime routine and make sure I get enough sleep.
I also like to start the day off with some exercise to wake myself up and get energised for the day ahead.
Q. Coaching from 6 am to 8 pm sounds like a long day! How do you keep your energy up throughout the day, and what do you do to unwind after a busy day of coaching?
A. It can be tough to maintain energy levels throughout the day, but I make sure to stay hydrated and fuel up with healthy snacks and meals.
After a long day of coaching, I like to unwind with some stretching to help me relax and recharge for the next day.
Q. It must be challenging to see so many clients each day. How do you manage to stay focused and provide each client with personalized attention and support?
A. Building strong relationships with my clients is key to providing personalised attention and support.
By getting to know their individual needs, strengths, and weaknesses, I can create workout plans that are tailored to their goals and preferences.
Q. How do you come up with workout plans that are tailored to each client’s individual needs and goals? Do you have any favourite exercises or techniques that you like to use?
A. Every client is different, so I always start by assessing their fitness level and talking with them about their goals and concerns.
From there, I can develop a workout plan that incorporates exercises and techniques that are best suited to their needs and preferences.
Q. Setting goals and tracking progress is so important for staying motivated in fitness. Can you give an example of a challenge or marker that you use with clients to help them stay on track?
A. One challenge that I like to use with clients is a “30-day challenge” where we set a specific goal or marker to work towards over the course of a month. It’s a great way to stay motivated and see progress over time.
Q. Nutrition is such a crucial part of overall health and fitness. What are some common mistakes that people make when it comes to nutrition, and how do you help clients make sustainable changes to their diet?
A. One common mistake that I see people make is trying to follow a strict diet that isn’t sustainable in the long term.
Instead, I encourage clients to focus on building healthy habits that fit with their lifestyles and preferences. This could mean making small changes like drinking more water or adding more veg to meals.
Q. What kind of certifications and training did you have to go through to become a personal trainer?
A. I carried out my level 2 and 3 personal training. Studied Sports Science at University for 3 years and a Master’s in strength and conditioning.
I also became a certified strength and conditioning coach from the NSCA (National Strength and Conditioning Association).
Q. Wow, it sounds like you have a lot of education and training under your belt! What inspired you to pursue a career in personal training, and what have been some of the biggest challenges and rewards along the way?
A. I’ve always been passionate about fitness and helping others achieve their goals, which is what inspired me to pursue a career in personal training.
Some of the biggest challenges have been staying up-to-date with the latest research and trends, but it’s also been incredibly rewarding to see clients transform their lives and achieve their goals.
Q. Fitness trends and research are constantly evolving. How do you stay up-to-date with the latest developments in the field, and how do you determine which trends are worth following and which are just fads?
A. To stay up-to-date with the latest fitness trends and research, I like to read industry publications, attend conferences and workshops, and connect with other trainers and experts in the field.
I also try to evaluate new trends and techniques carefully to determine whether they’re backed by science and likely to be effective.
Q. Dealing with clients who are struggling to make progress can be tough. What advice do you have for other trainers who may be facing similar challenges, and how do you stay patient and supportive when things get tough?
A. Dealing with clients who are struggling can be challenging, but I always try to approach the situation with empathy and understanding.
By listening to their concerns and working together to come up with a solution, we can usually find a way to move forward and make progress.
Q. Finally, what has been the most rewarding and challenging aspect of your job so far?
A. The most rewarding part of my job is seeing clients achieve their goals and transform their lives through fitness. It’s always a great feeling to know that I’ve played a small part in helping them get there.
I can’t resist asking this actually…what do we have fun planned for Kee2Fitness?
Haha, I knew you’d ask that! Well someone did mention a cheeky Tough Mudder challenge? So maybe that’s next on the agenda?
We’re always up for a team social here at Kee2Fitness, so let me know what you all want to do together as a team this year.
Thank you so much for taking the time to answer my questions today, Keet.
I’m sure there are plenty of questions still to ask, so if you’re a member and have any questions; please let us know by filling in the boxes below. We will sit Keet down and make sure he answers all your burning questions 🙂
On Sunday 30th April, a group of brave Kee2Fitness members set out on a challenging journey up Snowdon.
The team met at the Snowdon Mountain Railway at 9am, ready to take on the Llanberis path.
The Llanberis Path
The Llanberis Path is a popular and well-marked trail up Snowdon. It starts at the village of Llanberis and takes hikers up a gradual incline to the summit.
The path runs alongside the Snowdon Mountain Railway at certain points, providing hikers with glimpses of the steam train chugging up the mountain.
At the halfway point, there’s a little café where hikers can take a break and warm up with a hot drink. It’s a welcome sight for those who are feeling the effects of the challenging climb.
Our average number of steps for the hike up Snowdon was 28,000, and the summit is 1085 meters high.
However, this doesn’t include the first hill the team struggled up before the start of the path.
A Harsh Start
This hike was not for the faint of heart!
Extreme winds and rain pounded the team throughout the ascent. But despite the harsh conditions, everyone persevered and pushed on, determined to make it to the summit.
Sheep and Struggles
Along the way, the team encountered some interesting sights. They saw sheep dotting the mountainside and other hikers who were also struggling with the challenging conditions.
Some adults and children were even crying, but the team remained determined to keep moving forward.
A Soggy Journey
The weather was unrelenting, and the team hardly had a chance to eat or take a break. They were soaked through, and many people had soggy walking boots that squelched with every step.
An Unforgettable Journey
The hike up Snowdon was certainly one for the memory books. It was a true test of everyone’s resilience and determination.
The team may not have enjoyed the views they were hoping for, but they did get a chance to bond over a shared experience.
Not for the Faint of Heart
As for whether anyone is up for it again next year? Well, let’s just say that people who took part may be turned away from that idea. But who knows, maybe they’ll be ready to battle the elements once again.
In the end, the hike up Snowdon was an incredible achievement. The team showed that they were up for a challenge and that they could conquer even the toughest of conditions.
Come on team, let’s not forget, we’ve got a great story to tell for years to come!
Thank you to everyone who took part in this adventure, our members are the best!
Hey team, we are heading to Snowdon this week and we are super excited!
After already climbing Snowdon, I know it’s essential to pack smart and be prepared for the challenges of this beautiful mountain in Wales. To help you out, we’ve created a handy packing checklist that you can download and use for free. Keep reading to find out more!
Why Do I need a packing checklist?
Before we dive into the details of the checklist, let’s talk about why it’s important to use one.
By having a list of essentials, you can make sure you don’t forget anything important and avoid last-minute stress.
A checklist can also help you pack efficiently, avoid overpacking, and prioritise the items you really need.
What’s included in our checklist?
Our Snowdon hiking packing checklist covers everything from clothing and footwear to food and safety gear. Here’s a sneak peek:
Walking boots
Waterproof jacket
Warm layers (fleece, thermal tops and bottoms)
Cap and sunglasses
Gloves and a beanie
Water bottle and snacks
First-aid kit
Mobile phone and portable charger
How to access our Snowdon hiking packing checklist
Simply click on the button below and download the PDF file. You can print it out or save it on your phone. We recommend reviewing the list a few days before your hike, so you have time to buy or borrow any missing items.
Get ready to be inspired! In this Kee2Fitness Q&A, Keetan interviews one of his amazing members, Sonam.
As a baker, Sonam was nervous to join the gym as she had never been a fitness enthusiast. However, in her first session, Keetan made her feel comfortable and confident, which was one of the best decisions she ever made.
Group sessions also surprised Sonam as she found them motivating and fun. If you’re considering joining Kee2Fitness, Sonam encourages you to take the jump and give it a shot.
Don’t be scared; it’s not as scary as it looks, and you might even find that it’s the best decision you’ve ever made.
Why did you join Kee2Fitness?
I’ve been with Kee2Fitness for just over a year now. I joined because actually I needed to start exercising because I’d been working from home because of COVID, and someone I know recommended Keetan to me.
I’m not going to lie to you, I was absolutely petrified to join as I’m not a gym-goer, I’m not an exerciser… I am a baker.
What was your first session with Keetan like?
In my first session, Keetan was an absolute godsend. He talked me through everything, he made sure that I was comfortable with everything that I needed to do. If I wasn’t doing something right, he’d show me the right way to do it.
Thinking about it, I think it was probably one of the best decisions I ever made.
What did you think about group sessions?
The group sessions have been something that I never ever thought I’d do. So pretty awesome, I have to admit.
What would you say to someone thinking about joining?
Do it 100%! Take the jump.
Take it from somebody who like I say, is not a gym goer.
It’s definitely worth trying because once you’ve tried it, you’re going to want to keep coming back and back. Just give it a shot, It’s not as scary as it first looks.
Thank you Sonam for taking the time to speak to us today!
Sonam’s story is a shining example of the power of stepping out of your comfort zone and trying something new. I am so grateful for the opportunity to work with Sonam and witness her incredible transformation.
Despite her initial fear and uncertainty, Sonam took a chance on Kee2Fitness and has never looked back.
Her positive experience with group sessions serves as a reminder that exercise can be fun, motivating, and beneficial for both physical and mental health.
I am so thankful for Sonam’s trust in me and for the energy and enthusiasm, she brings to our community at Kee2Fitness.
Her story is a reminder to all of us that taking that first step towards a healthier, happier lifestyle can be daunting, but the rewards are immeasurable.
