Kieran came down to our Dunfermline club a few months ago, he was wanting to join a private gym and was impressed with what gym64 had to offer. This 22 year old Paralympian was looking to get back into his serious training. Kieran competed at the Paralympics in Rio in 2016 and has represented his country between 2010 and 2017. His priorities have changed a little bit these days as he is now looking to lose weight and gain muscle for his wedding in 2019.
Kieran suffers from HMS Type 1 which motor sensory neuropathy. Which means that below his knees and wrists he has no function.
He is now working towards competing in club throw. This is an athletic sport which your throw a 300g club as far as you can, quite similar to the discus and javelin. His next event will be in the summer of 2018. Gym 64 are looking forward to seeing what this man can do. So Good Luck Kieran, all the best!!
“From day 1 I was really impressed with how much interest the staff took to help me progress with my initial goal. It’s really motivating that they really want you too succeed! Whether it be the training programme and diet plan that Martin gave me, the random motivational chats with Iain to keep me on the right track or the push from Anne just to try and make everything I am doing in the gym just that little bit better, she even got me to try Body Combat on the new virtual reality, which is something I never thought I would do. It is definitely what sets you apart from the rest”-Kieran Steer
How many times do you hear “I wish I had her figure” or “I had his arms or abs” or “I wish I was as fit as? (Fill in the blank)”…well in the fitness industry we hear it nearly on a daily basis. What we need to do is look at it from a different point of view. We need to stop comparing ourselves to others (I myself am sometimes guilty of this) if we see a certain person from a football team, mma fighter, crossfit athlete or physique athletes who performs to a high level we instantly think why am I not looking or performing that way. When the logical thing should be looking at what I am doing in my own training and diet and adjusting it accordingly to my goals so I can achieve my goals quicker.
I’m not saying don’t be ambitious or hold yourself to a high standard…but make it a realistic standard. We don’t know what said athlete is doing or what there diet is. But the word we neglect to look at Is athlete. We are not all athletes, I am definitely not an athlete.
Most athletes get paid to perform or look a certain way this means they will look for a step ahead -they will be willing to do the small things such as going to bed early, missing out on family meals or nights out with friends to avoid the slice of cake or the dreaded hangover. They also might take performance enhancing drugs, (not all performance enhancers are illegal) pre workout , diarettics and some fat burners are legal however some people will take steroids or illegal enhancers. The point I’m getting at is when your in the gym or on instagram, Facebook or whatever your looking at don’t feel bad about how you look cause you perceive someone looks better.
Accept we are all a work in progress.
By Iain Halkett
The push up is arguably the ideal upper body exercise that also builds core strength. A novice can modify this movement to make it much easier, and as one becomes stronger, there are countless ways to increase the difficulty of the basic push up movement.
Lat rows are another excellent exercise that often get overlooked by the general athlete. Keeping the back strong and stable is critical for many sports, but because so many people, including recreational athletes, spend hours each day sitting, or staring at small screens, our shoulders can easily end up rounding forward with our necks angled down. The lat row can help correct some of these poor posture issues.
But what if you could combine these two simple, but highly effective, exercises into one killer exercise?
With a set of dumbbells you can get the perfect combination exercise that works both a push and a pull movement in one exercise and double your workout results in nearly the same time it would take to do either exercise alone.
How to Do the Push Up with Lat Row Safely
• Begin in a push up position with each hand on a dumbbell.
• Begin with light weights as you perfect your form.
• Keep you hands directly beneath your shoulders.
• Balance on your hands and toes with your feet spread wide for stability.
• Keep your body in a straight line from head to toe without sagging in the middle or arching your back.
• Before you begin any movement, contract your abs and tighten your core by pulling your belly button toward your spine.
• Keep a tight core throughout the entire exercise.
• Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90 degree angle.
• Exhale as you begin pushing back up to the start position.
• Once you return to the start position you will add a dumbbell row.
• Raise one dumbbell while stabilizing your body with the other arm.
• Return the dumbbell gently to the ground and repeat another push up.
• Continue the push up row motion alternating arms.
• At the top of the row motion, the dumbbell should be close to your chest and elbow pointing upward.
• Keep your hips stable; don’t rotate the torso as you perform the row.
• Repeat for as many repetitions as your workout routine require
My first bodybuilding show took place on 26th of June 2017. It’s been a dream of mine to step up on the stage and compete ever since I can remember. The preparation phase for the show took 16 weeks. This consisted of strict diet, working out twice a day, learning how to pose and presenting myself on the stage in the best possible way.
Dieting was the most difficult thing during this prep. As easy as it sounds, not being able to eat whenever I felt the hunger or add any sauces to meals was a tough challenge. Not just because I could not discipline myself but over the years everybody develops their own eating habits and you do not even realise how bad they are until you start weighing everything you eat and drink and only choosing the foods high in nutritional values.
I was eating 5 meals a day, every 2-3hours. I would weigh myself every other day and take measurements to make sure I could control my diet and make changes if needed. I was allowed 1 cheat meal a week for the first 10 weeks of my prep. Last 6 weeks, as it was getting closer to my show I was allowed no sweeties, fast foods, or even sugar in my tea.
24 hours before the show I stopped taking any fluids. I was not allowed to drink to make sure that water got out of my skin to make it look tight and bring my muscles out even more.
Training was my favourite part. I would do 40 minutes of fasted cardio 5 days a week. Then, later on that day I would come back and do my resistance training with weights. This would last about 60-90 minutes. As it was getting closer to the show, due to reduced calories intake, less energy the trainings sessions felt harder every day, and it felt like every machine and every dumbbell in the gym was working against me. At that time I thought I was pushing it to the maximum and gave it all I’ve got, however time has shown that I was wrong.
I would pose 3-4 times a week for about 30 minutes and increasing to 7 days a week in my last 2 weeks before the show. At that point I felt like I was my own shadow, I was loaded with university exams, doing my personal training sessions with clients, working for GYM64 and training twice a day. I felt like giving up due to lack of energy, hunger, the pressure and stress as it was my first show and I did not know what I should be expecting from it.
During this prep I have learned a lot about myself. I know I have made a lot of mistakes during this prep diet, training and most important attitude wise. Now I can look back on my prep, point out what can be improved, seek help from people that are experts in that field. This sport is all in. You are either 100% in or you don’t make it. I am not put down by my failure and I will come back better than before. I’LL BE BACK.
By Matt Skazalski
Change doesn’t just happen overnight. It took me a long period of time to change my life. I would eat takeaways all the time, I smoked and enjoyed an alcoholic drink probably more often than I should have. I had no education on food, whatever I could grab to eat would do me.
Once I had my daughter and seen the photo on the left I knew it had to change not just for myself now but for her. I didn’t want her leading that kind of life – I wanted her to be fit and healthy and play sports and be confident in her body. So the Insanity DVD was ordered( because I couldn’t get to the gym) I done this every day and would eat healthy. Progress photos helped me a lot to see my results as looking at myself I couldn’t see it and was getting very frustrated at no change however it was apparent from the photos that the change was there!
The fitter I got the more I wanted to do, I signed up for a 10k run at Michael woods and completed it in 50 minutes which I never thought I would be able to do. I attended Zumba twice a week and would run most days. It made me feel great achieving the weight loss but to also be a good role model for my daughter. It wasn’t easy and I had bad days where I binged and second guessed myself and those days I avoided mirrors like the plague!
However I got back to it and when I started to second guess myself I looked at those photos and it reminded me that the progress I had made was worth it. I am still keeping the weight off and enjoying the fitness industry and hope to help those struggling to meet there goal!
Make (something) more complicated than necessary.
How many times have we seen these so called experts tell you how to train and by the end of the podcast, video or conversation you’re more frustrated than when you started. It’s easy to build your program but even easier to make more complicated than you need to.
For your body to react and adapt to any program it needs a stress (weights) to be placed on it and the best kind of stress is a compound exercises (bench press, squats, deadlift and overhead press etc) where it takes more than one muscle group to move a set number of reps for a heavier weight.
I’m not saying you need to lift a maximum load for 1 rep but a weight that you can maybe move for 1,2 or 3 reps will create the stress we need. Repeat that for 3 or 4 sets take a long enough break where your body is recovered but not enough where you feel 100% recovered the key here is on the last set you maybe not get that 3rd rep. That’s step one:
Have a think about what exercises you can do that will help you next time lifting that main movement (eg overhead press could be side raises, dumbbell press etc.) so pick at least 3 accessory exercises and do these for 3-4 sets change reps schemes every time you come in 5-8 reps or 10-12 or 15+ reps may look similar to:
Exercise Sets Reps
Overhead Press 4 1-3
Side raises 4 5-8
Dumbbell Press 3 10-12
Front Raises 4 12-15
Finally we need a bit of endurance work or metabolic conditioning this can be as easy as rowing 1k or doing some press ups or kettle bell swings with the thought of still working on upper back and shoulders. You can decide how long to do this for 1 min, 90sec or for a set number of reps eg 100 press ups broken down to 5 sets of 20.
Make a note of the weights you do and try to do one more rep or set every time you train you will get stronger and better. Credit: Syatt Fitness & Iain Halkett
Everybody knows Ian as the cheerful, happy, polite man who comes into train on a daily basis, but the story behind this incredible man is one for the ages.
From a young age Ian developed an interest in sport especially when it came to tennis and rugby. He excelled in rugby and played in the Kelso firsts for 3 years. It was through this that he entered into the world of weights. In order to excel on the field he began weight training to gain size and weight.
“I was bitten by the bodybuilding bug and have never regretted it”
At the age of 16 Ian began bodybuilding. His bodyweight sat at 115 pounds with a 40 inch chest, 12.5 inch arms, 22inch thigh and 15 inch calf. Training 3 times a week, Ian was soon able to bench 185kg and squat 200kg- his progression in the gym was amazingly quick and he gained size at a rapid pace.
Ian combined his love for weights with his love for sport for many years however finally decided to pursue a career in bodybuilding. By this time he had won a few local physique titles but nothing major and he knew in order to progress changes had to be made.
“I began to pay more attention to my diet and I increased my workout to 5 days a week, 3 hour per session. I also put more drive and aggression into my training and have gained steadily ever since”
As an example of how he trained each body part here was his pre contest deltoid routine (shoulder)–
- Seated press behind neck: 1 x 20 with 140kg; 4 x 20 with 160kg
- Alternate dumbbell press: 6×16 with 65kg
- Cable side lateral raises: 6×14 with 35kg
- Rear Lateral raises: 6×14 with 25kg
- Standing press: 6×16 with 140kg
Needless to say, this is a rugged workout, especially when you consider that Ian’s resting time is only 20 seconds between sets!
With this kind of vigorous training his diet on a typical day consisted of
Breakfast- 2 boiled eggs, 2 Weetabix with honey, supplements
Mid-morning snack- ¼ pound of corned beef, supplements
Lunch- ¼ pound sirloin steak, a salad, supplements
Tea-3/4 pound sirloin steak, ½ pound cottage cheese, supplements
Supper- a large tuna steak, supplements
“I believe in supplements, because I train very hard and need more than the accepted daily intake.”
With the intense training and nutrition programme Ian followed he went on to win Mr Scotland, became the first Scottish bodybuilder in 20 years to win Mr Britain and then went on to be the first Scottish bodybuilder ever to win the Mr Universe title and the Mr World title. He is one of only 2 bodybuilders (the other being Roy Duval of England) to win the Grand slam of bodybuilding in one year- the Britain, Europe, World and Universe alongside Mr International, Mr UK and Champions of Champions titles.
Ian is now a representative and organiser for the National Amateur Bodybuilders Association (NABBA).
Despite winning so many incredible titles and being such a success in the bodybuilding industry, Ian Lawrence is still the most down to earth, happy, polite and genuine man you can meet. He is a true inspiration to so many people and is still inspiring people even today, still training hard and eating clean.
Gym 64 are so proud to have Ian as part of the Gym 64 family, a true inspiration to us all!
60th NABBA Universe, All previous British Mr Universe Winners were presented
with this including Ian’s own nephew Stephen Sinton.
|1970||NABBA Mr. Scotland||winner|
|1973||NABBA Mr. Universe||short||6th|
|1974||NABBA Mr. Britain||2nd|
|1974||NABBA Mr. Universe||short||winner|
|1974||AAU Mr. World||short||winner|
|1974||AAU Mr. World||winner|
|1974||AAU Mr. World||most muscular||2nd|
|1975||NABBA Mr. Britain||winner|
|1975||Mr. Europe||overall winner|
|1975||NABBA Mr. Universe||short||winner|
|1975||NABBA Mr. Universe||overall winner|
|1975||AAU Mr. World||overall winner|
|1980||NABBA Universe Pro.||3rd|
|1980||WABBA World Championships||Professional||5th|
|1981||WABBA European Championships||Professional||2nd|
|1981||WABBA Pro. World Cup||6th|
|1982||NABBA Universe Pro.||4th|
|1982||WABBA World Championships||Professional||3rd|
|1983||NABBA Universe Pro.||2nd|
|1983||WABBA World Championships||professional|| 5th
Gym 64 hosted the Arnold Classic Strongman Event in July 2017 as they have for the past 4 years. This year all of the money raised was donated to the Mary Leishman Foundation and The Army Benevolent Fund. This event is annually hosted at Gym 64 Dunfermline and always raises a large sum of money which is always donated to charity.
In August 2016 our Kirkcaldy team held a Spinathon, and through our staff and members we were able to raise an astonishing £3,757 which went to the Children’s Ward in The Victoria Hospital Kirkcaldy for toys for the children whilst they are in. Our Fitness Manager Martin Dickson received a very generous sponsorship of £750 from Velux Glenrothes which added to this mass amount of money.
In March 2017 our Kirkcaldy Branch held a Body Combat Fundraiser. From these events we raised enough money to purchase 12 TV’s alongside DVD’s for the Children’s Ward in The Victoria Hospital Kirkcaldy. Once again our Fitness Manager Martin received another generous donation from C & A Autocentre Glenrothes and Inverkeithing. Again through the generous donations from both our staff and our members we were able to ensure that the kids in the hospital are as comfortable as they possibly can be in the circumstances.
Ben in our Kirkcaldy branch has been doing a lot of fundraising for Epilepsy Scotland. For the full year of 2017 he will be completing a marathon distance every month. For example, a metafit every day for a month, a variation of races e.g. 10k, 5k. As well as this he has also held a massive fundraiser in June in Society Kirkcaldy. All together so far through the year of 2017 Ben has raised over £2000. Ben suffers from Epilepsy and is doing all he can to help others who suffer from the same. Gym 64 fully support Ben in all he does for the charity and we could not be prouder of him.
Gym 64 also donated £500 to Southwood Primary School in Glenrothes in order for them to purchase new football strips. Fitness is such an important part of children’s lives as the obesity rate in children is sky rocketing. Gym 64 have always supported fitness for children including our parent & child fitness class at the weekend.
Gym 64 try and do as much as they can in order to help the local community. All of our staff are passionate about helping people and are constantly coming up with ways in which we can raise money for worthy causes. We would like to thank all of our members for taking part and contributing and making it possible for us to help these charities.
So here’s my transformation! 2013 on the left. I used to hate what I seen in any pictures of me and constantly untagged them and asked them to be removed. I was so uncomfortable in my own skin. I did all this by myself, through clean diet and the right amount of exercise. I have over trained, over ate and under ate in the past!
Through my teens I was a dancer and so put a lot of pressure on myself to be slim leading to my anorexia and bulimia, the only way to come out of this was to eat normally again and of course I gained a lot of weight! At both weights I was unhappy with myself, many people made comments from “eat a burger” or I had a “lollipop head” to “fat bitch”. I taught myself about nutrition, diet and got myself a PT who got me to come away from the treadmill and got me to start lifting weights!
Now I have an amazing coach who keeps me on track, has me on plenty of food and heavy weights training session- barely any cardio and I’m in the best shape of my life. After battling anorexia, bulimia and being overweight I finally am healthy and happy with myself and proud to show case the hard work on my body.
The moral of the story is Balance is Key and you never know a person’s story or what they might be going through so don’t be so quick to judge.
The Arnold Classic Strongman Event will be held at
Gym 64’s Dunfermline branch on the 8th July 2017.
This event is one not to be missed!
A Day Out For the Family
All Proceeds go to
The Mary Leishman Foundation
The Army Benevolent Fund
This event has been running for 5 years and all proceeds go to charity each year. It is a massive fundraiser and a great day out for the whole family. The competitors come from all over the UK and sometimes abroad to compete in strength and endurance. The categories are filled with the toughest challenges and the competitors train for months to achieve the title of Strongman and Strongwomen.
Jim Leishman will be opening the event this year and Stephen Cherrie will be commentating throughout the events.
Our Sponsors this year include Matrix, C & A Autocentre Glenrothes and Inverkeithing , Harry Fairbairn Kirkcaldy and Owen Buchanan Builders Ltd Kirkcaldy. Timbershack are very generously donating the trophies for the winners this year as they have the past 5 years.
“We give a lifetime of support to soldiers and veterans from the British Army, and their immediate families, when they are in need. We make grants to individuals through their Regiments and Corps and support a wide range of specialist charities that sustain the British Army ‘family’, both at home and around the world”
“On establishing the Foundation, the aims are simply as follows: To encourage potential and ease distress”
What will be there this year…..
- Foxhound Gazebo with Fitness Challenge running
- Quad Bike, Gazebo with weapons and a stand with how you live out doors
- A Lager Truck and Gazebo with Info
- 118L light gun, Gazebo with Fake ammo and the kit that is used within a gun
- WMIK and heavy weapons
- Bouncy Castles
- Stalls Ranging from Cake and Candy to health and wellbeing to slush puppies to jewelry to crafts. There is something for everyone!!!
- Kids Rides
- Come along and cheer on our members and staff as they go head to head in The Kirkcaldy VS Dunfermline Challenge
And of course the Event Itself
Arnold Classic Strongman Event
For the Boys…..
130kg Viking Press
300kg Trap Bar Deadlift
20m Skip Truck 14 tonne
Loading cerebus sacks and 1 oil drum
For The Girls…..
30kg Dumbbell Press
80kg Cerebus Sack
160kg Frame 30m Turn
Link Jeep Pull 20m – 7 tonne