Gorilla Fit

14/11/2025

To improve bone strength at the spine and hip, the most effective exercise appears to be a combination of progressive resistance and impact training at moderate to high intensity.

14/11/2025

As we get older, our bodies naturally lose muscle, bone density, and joint stability. Balance and coordination decline. Reaction times slow. Vision and even inner ear function, which help with balance, start to weaken. All of this adds up. Simple trips, stairs, or uneven surfaces become bigger risks.

Falls aren’t just accidents. They’re a sign your body is losing the strength and stability it needs to move safely. That’s why building muscle, improving joint mobility, and training balance isn’t optional as we age. It’s essential. Stronger muscles protect your joints. Better balance keeps you upright. Mobility gives you the confidence to move without fear.

The good news is it’s never too late to start. Even small, consistent strength and balance work today can drastically reduce your risk of falling tomorrow.

Kevin Frederick
Qualified Fitness Professional
CSCS | CPT | CBS | Elite Trainer (ISSA)
231-6902
“It’s not who you are that holds you back; it’s who you think you aren’t.”

12/11/2025

Your body runs better when it moves and stays hydrated.
If you’ve been sitting for a while, get up and take a quick walk. Roll your shoulders, loosen your hips, stretch your legs. It doesn’t have to be long, just enough to wake up your muscles and get your blood flowing.

And keep that water bottle close. Hydration keeps your joints smooth, your energy steady, and your focus sharp.

Small actions like these add up to better movement, better recovery, and a better you.

Kevin Frederick
CPT | SCS | BS | Elite Trainer
Certified Personal Trainer
Strength & Conditioning Specialist
Bodybuilding Specialist
International Sports Sciences Association (ISSA)

Tel/WhatsApp: +231-6902
Instagram:
Website: gorillafit.issacertifiedtrainer.com

“It’s not who you are that holds you back, it’s who you think you’re not.” — Eric Thomas.

Kevin Frederick provides world-class personal training in Christ Church. Call and start improving your health today: (246) 231-6902

09/11/2025

Do you get winded climbing stairs? Have trouble keeping up with your kids or grandkids? Wish that you had more energy to power through your day? If so, it’s a good indicator that you need to either start doing some type of cardio exercise, or else kick your current routine up a notch. Even if you can sprint down the block with ease, you’re not off the hook. Whether you’re young, old, male, female, healthy, ill, pregnant, or disabled, you should be doing some form of regular cardio exercise.

09/11/2025

Heart rate is a good measure of how far a person is pushing themselves during exercise. A low heart rate during exercise may mean that a person could increase the intensity of that activity, while a heart rate that is too high can be dangerous.

08/11/2025

Happy Weekend, everyone! As you enjoy your time off, remember one simple tip for staying on track: HYDRATE! 💧 It’s easy to forget when you’re out and about, but proper hydration is key for energy, recovery, and overall well-being.
Keep that water bottle handy! What are your favorite healthy weekend sips?
"

08/11/2025

Most people train for looks, not longevity. They chase numbers, pump sets, and aesthetics, but ignore the systems that actually keep a man strong, mobile, an...

07/11/2025

The challenge isn’t the workouts or the meals, it’s maintaining commitment when motivation fades. Choosing health is hard, but living without it eventually becomes harder.

06/11/2025

If you start today, November 6th, and stay consistent with your exercise, by January 1st you could see noticeable changes in just under two months

Your body can adapt quickly with regular effort. You might notice
• More energy throughout the day
• Improved strength and endurance
• Better mood and mental clarity
• Slight changes in body composition like reduced bloating or firmer muscles

Consistency is the key. Small, daily steps add up, and by January 1st you will be in a stronger, healthier place, not just physically, but mentally too

Kevin Frederick
Qualified Fitness Professional
CSCS | CPT | CBS | Elite Trainer (ISSA)
231-6902
“It’s not who you are that holds you back; it’s who you think you aren’t.”

05/11/2025

Reducing your waist comes down to three key things ,consistency, nutrition, and movement. You can’t spot-reduce fat, but you can change your overall body composition. Focus on:

1.Strength training – especially compound lifts that recruit large muscle groups and keep your metabolism high.

2.Cardio – mix moderate and higher-intensity sessions to increase daily calorie burn.

3.Nutrition – maintain a small calorie deficit, prioritize protein, reduce processed foods, and watch liquid calories.

4.Sleep and stress – poor sleep and high stress can lead to stubborn belly fat through hormonal imbalances.

05/11/2025

“If you ask intelligent, penetrating, honest, frank, direct questions about a subject, and the person instantly runs out of answers, they probably don’t really understand it.”
— Richard Feynman, The Meaning of It All

I believe this to a tee