Colum Kelly Personal Training and Sports Massage

Colum Kelly Personal Training and Sports Massage With 20 years of fitness industry experience, I can help you achieve your goals! Doesn't matter if it's Fat loss, muscle building, sport specific or strength.

I can get you there!

23/10/2025

Listen to this 🔥

What do we think?

Maybe I should stick to making videos and songs...

As no one watches my high quality coaching 😆.

What would you like a song about next?

Lets do this.....comment below or DM ME!

🔥Personal Training Now Available!🔥The Time to start is NOW!Get expert guidance, structured workouts, and real results.Of...
21/10/2025

🔥Personal Training Now Available!🔥

The Time to start is NOW!

Get expert guidance, structured workouts, and real results.

Offering 1-on-1 and small group sessions — perfect for anyone looking to improve fitness, strength, or performance.💪

PRIME TIME -0600 FRIDAY MORNINGS has now become available. 🔥

This slot will not be around for long, so if you're thinking of needing a coach/PT and need direction....nows the time.

18/10/2025

Yes Donald, the few things we agree upon!

Got to be a certain type of nutter to do squats with no headphones!

Those compliments, I will take!

17/10/2025

Whatever your goals, 🧐
whatever the reason,🧐

You have to WANT IT!🔥

Dont let anyone get in your way of you- achieving them!

Once you know you can, you can't stop!

Break the cycle!

START NOW!!

12/10/2025

THE GREAT DEBATE 💬

Seated Row - Moving or Still 💪

Let’s break this down properly because the “locked torso vs moving torso” question really comes down to training goals, biomechanics, and control — not just dogma.

🧍‍♂️ 1. Locked Torso (Strict Form)

What it is:
Your upper body remains stationary — neutral spine, no leaning forward or backwards. Only the arms and shoulder blades move.

✅ Benefits:

Maximizes isolation of the lats, rhomboids, and mid-traps.

Reduces lower back involvement, minimizing risk of lumbar strain.

Consistent tension on the target muscles throughout the range of motion.

Great for hypertrophy when you want to strictly target the back without assistance from momentum.

⚠️ Drawbacks:

Limits the amount of weight you can handle.

Slightly shortens the range of motion at the shoulder joint (since you’re not leaning forward to fully stretch).

You can feel a bit “robotic” or restrictive if your goal is athletic power rather than strict muscle work.

🔄 2. Moving Torso (Controlled Lean or “Dynamic Row”)

What it is:
You allow a small, controlled lean forward at the start (eccentric/stretch) and a slight lean back at the end (concentric/shortened), keeping the spine neutral but using hip hinge mechanics

✅ Benefits:

Allows a greater stretch of the lats and posterior chain.

You can move more loads, helping with overload and strength development.

Closer to natural pulling patterns used in sports and compound lifts.

Can improve mind–muscle connection across a longer range when controlled.

Which do you prefer?

11/10/2025

Getting them steps in before the beer hits on a saturday night!

Believe it or not, you are allowed to live as well!

It's just best not to, on every other day.

Its not good, Empty calories, then snacking..then worst of all....swiping right when normally its left!

Be careful 🧐

Are you constantly tired?Are your cravings skyrocketing → leading to binges?This is a chat I had with a New client the o...
08/10/2025

Are you constantly tired?

Are your cravings skyrocketing → leading to binges?

This is a chat I had with a New client the other night.

I explained the eating more (or at least enough) can actually help you lose fat for several physiological and psychological reasons. Here’s why

🧠 1. Your metabolism adapts to low intake

Slowing down your metabolic rate (burns fewer calories at rest)

Reducing thyroid hormone output

Increasing hunger hormones (ghrelin, cortisol)

Decreasing energy levels and spontaneous movement (NEAT)

🥩 2. More food = better muscle retention

When you under-eat, your body may break down muscle tissue for energy.
Muscle is metabolically active — it helps keep your metabolism higher.

By eating enough (especially protein), you:

Preserve lean muscle

Keep metabolism high

Improve body composition (more muscle, less fat)

🍚 3. Fuel supports training and recovery

If you eat too little, your workouts suffer:

Lower intensity and endurance

Poor recovery

Higher risk of overtraining and injury

⚖️ 4. “Refeeds” and “diet breaks” reset hormones

Occasionally eating more (especially carbs) during a diet:

Boosts leptin, the hormone that signals fullness and regulates metabolism

Lowers cortisol (stress hormone that can promote fat storage)

Helps you feel and perform better, making you more consistent long-term

There's more to it obviously but these are just some of the topics we spoke about on Monday!

03/10/2025

Winter isn’t a time to slow down your goals—it’s the time to prove your discipline. ❄️

When it’s cold, dark, and uncomfortable, most people quit.

But those who keep showing up—training, learning, building—are the ones who shine when the season changes. 🌟

Don’t wait for spring to start.

Put in the work now, when it’s hardest.

Your results will thank you later.

#

Right,Its Friday night....Just finished a zoom call.Recieved a message off someone about Menopause or pirimenopause and ...
05/09/2025

Right,
Its Friday night....Just finished a zoom call.

Recieved a message off someone about Menopause or pirimenopause and how to combat it.

Ok so here is a bit of information from 'Menopause Power Program' to follow!

Phytoestrogens are the key.

They are plant-derived compounds that have a structure similar to estrogen. They can weakly bind to estrogen receptors in the body, which means they may either mimic estrogen when levels are low (like in perimenopause) or block stronger estrogen activity when levels are high.

🌿 Potential Benefits of Phytoestrogens in Perimenopause
1. Relief of Vasomotor Symptoms (Hot Flashes & Night Sweats)
2. Menstrual Cycle Regulation
3. Bone Health Support
4. Heart Health
5. Mood and Cognitive Support

🌱 Common Sources of Phytoestrogens

Isoflavones: Soybeans, tofu, tempeh, miso, soy milk
Lignans: Flaxseed, sesame seeds, whole grains
Coumestans: Alfalfa sprouts, clover sprouts

Breakfast hint?
Ok try overnight oats made with soy milk, chia seeds, flaxseed, walnuts, and sliced banana.

Boom....

Need any more information?

All in my Program!

For more information on all things fitness...add my Group on Facebook. (Colum Kelly PT Support Group)

🔥Body Transformations🔥Don't get much better than this!Just look at the difference!Pure consistency and determination to ...
01/05/2025

🔥Body Transformations🔥

Don't get much better than this!

Just look at the difference!

Pure consistency and determination to get results!

With the knowledge of how to train when life gets in the way sometimes.

Fatima Raposo Quirke is achieving great results!

So can you!


Settling down for the night, decided to check social media...catch this post fromWhat a proud coach moment!This is what ...
21/04/2025

Settling down for the night, decided to check social media...catch this post from

What a proud coach moment!

This is what it's all about!

People suddenly seeing their hard work pay off!
-The chipping away!
-The mindset to keep going when you feel like you're not losing!

Lets see where Jenna ends up when she hits her long term goals in a few months!

So far she's smashing them..

Let's cheer her on...well done 👏

I saw this trend doing the rounds, so I thought I'd put it on here!Investing in myself one be the No.1 for me!Investing ...
10/04/2025

I saw this trend doing the rounds, so I thought I'd put it on here!

Investing in myself one be the No.1 for me!

Investing in yourself is one of the most valuable decisions you can make. Here's why:

1. You’re Your Greatest Asset

Unlike money, cars, or even jobs — you go with you everywhere. Building your skills, knowledge, and mindset pays off in every area of life.

2. Increased Confidence

Learning new things, staying healthy, and setting goals builds confidence. And confidence opens doors — personally and professionally.

3. Better Opportunities

When you grow, so do your chances. Whether it's career growth, business ventures, or relationships, investing in yourself puts you in a position to seize opportunities.

4. Greater Independence

The more you know, the less you rely on others to make things happen. Financial literacy, emotional intelligence, and strong habits = freedom.

5. Resilience

Life throws curveballs. If you’ve invested in your mindset, physical health, and adaptability, you bounce back faster and stronger.

6. Long-Term Payoff

Unlike short-term splurges, personal development pays compound interest. Reading a book today might spark an idea that changes your life tomorrow.

-learning about sales
-Socials (I'm from the bebo age) are in going things I'm doing!

What's your thoughts to your younger self?

Address

Everybody Crewe West, The Old Simply Gym
Crewe
CW28SJ

Opening Hours

Monday 5:30am - 8pm
Tuesday 5:30am - 8pm
Wednesday 9am - 3pm
Thursday 5:30am - 8pm
Friday 5:30am - 2:30pm
Saturday 8am - 12:30pm

Telephone

+447511818249

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