"I have always kind of trained all my life, but with taking the lead for this movie (Deadman Running) I had to be muscular and look fit enough to smash through brick walls. I've never done anything as intense as when I trained with Kris Cann - "the man" got me in shape in 6 weeks no question". Tamar Hassan - Hollywood and UK actor


New Year Fitness Success; insider Top Tips



New Year Fitness Success; Insider Top Tipsshutterstock_279832118

It’s a new year – does that mean its time for a NEW YOU?
The secret to shaping up for 2016 is simple – GET YOURSELF INSPIRED

If you are from my generation – guys – you are probably still looking for a body like Brad Pitt in that famous photo from fight club – ladies – it’s probably Gisele or someone similarly stunning. If you are from a slightly younger generation you are more likely aspiring to look like Kayla Itsines, Emily Skye, Gigi Hadid or Ellie Gonsalves, or The Rock, Nick Bateman or David Macintosh. Whoever it is that has the body you want – be aware that yes they do probably have some good genes, but for sure they have to sacrifice treats and train hard to stay on top of their game. The take home message here is give it a go for a decent length of time and see what you can really achieve!

Is it a look you are after or is it a tangible challenge goal you need to reach? Think about it…

I know so many people who wear the excuses they make for not making the gym, the run, the swim, the boxing class – whatever it is, if you keep missing it over and over again you will never reap the benefits, never conquer the challenge – you will never get the body you want and you will never get the rewarding feeling that comes from sticking to your guns and doing what you say you will. Make my year – be different, make 2016 a year for YOUR fitness success.

Here are a few pointers to help you get set up for a truly awesome 2016:
1) Make a change to get a change. If you want to change don’t kid yourself – out with the old, in with the new.
Decide what’s worth you making changes in your life – do you want to lose weight, get fit, look sexy in a bikini, impress the girls in your budgie smugglers, complete a physical challenge event, or become a champion sports person? – whatever floats your boat is cool – whatever it is, just believe that you can make it and nothing will stop you.
Here are a few reasons why people succeed – read them, digest them, and act upon them:
• The goal is so important, so consuming, so inspiring that failure is no option
• They never quit, but they aren’t afraid to make adjustments on the way
• They make plans in line with the desired outcome
• They never make the same excuse twice
• They understand that results made in a week won’t last a lifetime

2) Plan your exercise into your regular weekly routine, decide how many sessions each week you need and how long those sessions need to be. Planning creates you time, avoids double booking and gives you less opportunity to make excuses. Check out my example exercise plan template on my Facebook page KCPT Facebook and don’t forget to hit the like button for tips and hints while you are there. If planning isn’t your thing you can always get help – I am available to give you an exercise planning consultation – 1 hour planning sessions cost £42.5 and you will get a solid baseline plan of what you need to do – when, why, and how – take the guess work out of your 2016 fitness – book a planning session today – perfect if you are motivated to exercise but just need to channel your efforts.
3) Get excited about exercising. Don’t include exercise you truly hate in your regime (unless you are the type of person who needs to master the things you hate). Find something you enjoy – go dancing, try golf minus the buggy, boxing or kickboxing (seriously, practically everyone loves the stress relief you get from hitting a pad or a bag), go climbing, get a dog, hire a trainer, buy a bike, get romantic – there are thousands of exercise options – don’t knock an exercise until you have tried it.
4) Ditch processed foods wherever possible – fresh foods are more nutritious and healthier for you – full stop no arguments. We all know by now that above moderate consumption of processed foods are being cited as highly likely to be responsible for many modern physical illnesses BUT did you know the refined fats in processed food are allegedly stripped of fatty acids and can affect blood sugar levels leading to memory loss, mood swings and possibly even depression. Stay happy and do your waistline a favour – steer well clear of processed foods.

5) Bin all fizzy drinks, juices and bottled smoothies – even sports drinks – unless you are exercising hard for over 45 minutes and you still have to keep going you just don’t need them. Drinks like Cola should only be drunk very rarely – I’m talking monthly or less – SAVE YOURSELF THE EXTRA CALORIES – water is where it’s at for health and weight loss. Sugar in drinks adds to your daily calories and excessive consumption will not help you get slim. Apart from the obesity link to fizzy drink consumption, here are 3 reasons you should be binning the pop:

DSC_0139According to university studies drinking 2 fizzy drinks a day can:

  • Impair your taste, dulling your perception of flavours and making you crave sweeter, spicier or saltier foods in order to be able to taste them
  • They can make you look older – research suggests that long term fizzy drink consumption can impair cell generation and repair
  • 2 Colas a day is reported to reduce your bone mineral density, which may lead to increased risk of injury, and Osteo health conditions

Everyone already knows this too but booze is not only bad for our health if consumed regularly in excess, but it also massively contributes to weight gain so be sensible with your drinking – I have to practice what I preach though – I enjoy a drink to unwind sometimes so I can’t tell you you must not drink when I do – keep an eye on your alcohol though.


6) Geteatlikethetrainer-02 into food – try following some form of healthy eating regime – I have a healthy eating page on Facebook Eat Like the Trainer, check it out and like the page if you’re interested. There are literally hundreds of easy meal ideas featured, which I use to help me train and get in the shape I am in today. I don’t have hours to spend in the kitchen but eating fresh food wherever you can will help you get in shape and be healthy for life. Check it out for simple, quick, tasty eats.


7) Believe in yourself – you haven’t made it yet but you are on the way, mini blips and setbacks happen – make them brief, accept them for what they are, don’t dwell on them. CAN YOU GROW IN CONFIDENCE? It all comes down to how you use your brain – we all have a tiny voice somewhere deep in our mind – believe it or not you have control over that voice. If you lack the confidence to see things through you need to convince your inner self of two things – one that the thing you are setting out to achieve is worth finishing and two that you can actually do it. Try this as your new motto for 2016 – I CAN. If you don’t someone else will.

Get started, keep the process going and the progress will follow.

These tips have helped me get on the straight and narrow in terms of getting and staying in shape, and whilst I have had and will always have dietary blips and miss training sessions I have the over-riding principles right and revert to doing the right things the majority of the time.

I hope that sharing these ideas with you will help you get in shape for 2016 – if you like what you see, hit me up for training – I have 1-2-1 sessions that are bespoke and give you gold standard personal training, and fitness courses that take you on a fitness journey progressively building in intensity and helping you achieve lasting results. I also teach boxing and kickboxing classes and am available for hire to help plan training schedules for sporting performance events.

Head over to my contacts page to get in touch or give me a call on 07980743780. Get inspired today.

Check out my next blog featuring my 5 favourite abdominal exercises – it will get you thinking outside the box and working on a super 6 pack this year.

Losing Weight in Bournemouth

 Losing Weight in Bournemouth – 7 Easy Tips



The above pictures show some results for a couple of my clients last year, just 3 months of eating well and exercising can make a massive difference. Follow my blog and tips and you could soon be posting up your own awesome results.


My last blog gave you seven tips for losing fat, and to help you out a bit more, below are seven simple tips to help you with losing weight in Bournemouth and Poole this year. 


1. Remove temptation – unless you are super determined and have the will power of a Tibetan monk, getting rid of anything in your house that is going to throw you off course is going to be a massive help. Out of sight out of mind – if it’s not in the house you have to go out and get whatever treat it is you are craving, making it more difficult to cheat.


2. Eliminate fizzy drinks (including diet options), shop bought juices and sports drinks. You are drinking extra calories and often artificial nutrients. These drinks also often contain sugars that are linked toward fat storage. If you want to learn more check out Dr Robert Lustig’s documentary on YouTube “Sugar the bitter truth”. Drink water nothing else and help to tip the scales in your favour.

photo 2 (5)


3. Don’t starve by more than 500 calories under what you need  – I have helped so many clients lose weight in Bournemouth over the last 15 years and one of the most common observations I have made is that when people eat too little food they often don’t actually lose any weight. Overly restrictive diets simply do not work long-term. Find out your adjusted basal metabolic rate(just Google BMR calculator) – the amount of calories you need to survive and function for your normal daily routine. Make sure you include all exercise and activity – the calculator usually asks for low, moderate, high or very high – be honest – this number will help you to really lose weight in the long-term. You should aim to lose 1 KG or approximately 2 lbs each week.


4. Always eat breakfast – the people who “can’t stomach breakfast” are often the people who have a big stomach, it’s true there is plenty of research out there providing evidence that people who skip breakfast are often overweight. This could be due to eating later in the day slowing the metabolic rate through lack of food energy, it could be due to making poor choices mid morning when you are at work, running late or feeling stressed out. Eat breakfast but avoid eating highly sugared and sweetened cereals – if cereal is your thing go for whole grain.

photo 1 (4) 


5. Exercise – this one sounds obvious and whilst it is from a calorie burning point of view, but there are other benefits. People who take regular exercise will have a faster metabolic rate vs people who do not, meaning that controlling weight is much easier if you exercise.  A less obvious benefit highlighted by Dr Robert Lustig, suggests that after exercise we are less likely to reach for comfort food as the happy hormone release caused by exercise reduces our stress hormones making impulse I’m stressed I’m going to have a Snickers type behavior less likely. Personally I know that on days when I train I am far less likely to make poor food choices than I am on days when I don’t exercise.



6. Plan your weekly meals and cook real food – The NHS Choices website reviews 10 popular diets giving pro’s and con’s for each. Check it out before you start a new diet. http://www.nhs.uk/Livewell/loseweight/Pages/top-10-most-popular-diets-review.aspx 


7. Stick to your plan – the biggest reason people fail on diets is that the calorie restrictions and limitations of the diet they have chosen are unrealistic – the truth is to lose weight will take time but the positive is that time passes very quickly. Using the lose 1 kg a week plan you should be aiming to drop two stone in around 11 to 12 weeks – that’s a huge change in only a 3 months. Be patient – some times it will take three or four weeks before you see much change. The chances are that if you are carrying too much weight by more than around two stone, that it may take a while for your body and metabolism to adjust. Be strong stick to your guns and you will end up lighter.


Look out for more of my blogs to help you along the way with your fitness goals. Whatever you choose to do with regard to eating, whichever diet you pick – make sure it is healthy and provides you with nutrients you need. Losing, becoming and maintaining your ideal weight is not just for January it is for life, long-term change needs long term changes.


If you missed last months blog there are seven great fat loss tips that will help you with your weight loss quest. http://www.kriscannpersonaltraining.co.uk/fat-loss-bournemouth/


That’s me over and out – until next time – stay fit, healthy and make your goals happen. 



Bournemouth’s January Bootcamp

If you are reading this then along with the rest of Bournemouth, Poole, Christchurch and probably the rest of the UK, you have had enough of the indulgence fest that was December and the post Xmas blues are being replaced with a hopeful – “this year I really am going to get in shape” attitude. People are returning to the gym in big numbers all with new goals, hopes and aims for the coming year. My clients range from those who need to be fit and active to improve their health to others who have to be fit to conquer outrageous sporting challenges. I am lucky enough to work with an awesome range of people, young, old, healthy or not so healthy, fit and not so fit, with some really diverse aims. It really doesn’t matter what level you are at what matters is that you are ready to give it your all, if you want it bad enough UCANN make it happen. Personal and small group training is of course the gold standard in getting big results, but for 2015 my aim is to bring the style of exercise training I have developed over the last 15 years to more people than ever. This aim has led me to create and launch a sister brand to KCPT – UCANN Fitness, my take on how fitness classes should be done.  To kick off proceedings I have a secured a new venue, the prestigious Talbot Heath School’s gym a beautiful 1930’s wooden gymnasium. For beginners, intermediate and even more advanced exercisers, I’m teaching HIITCAMP a fusion class of boxing, kickboxing and resistance training exercises with a high intensity interval training twist. The first class at Talbot Heath is free all you have to do is drop me an email or phone and book your free place. If 2015 is the year you get fit then I can help you find training solution that works – 07980743780/kris@kriscann.com to book classes and personal training sessions. Get in touch and get one step closer to your goals.



Talbot Heath HIITCAMP is £8 per session pay as you go or £40 for a block of 6 sessions. Friendly people, getting fit and having fun.  We look forward to seeing you soon.



Bournemouth – New Year Fitness

Happy New Year – If you have trained with me in 2014 – thanks for picking me as your trainer, I have witnessed some amazing transformations and efforts over the last year, helped people win, become more confident, look better, eat better, battle illnesses and raise bucket loads of money for a plethora of worthy charities and good causes.

In 2015, I have a whole range of new classes coming up to help old and new clients become fitter and healthier than ever, so if you are ready to kick start your fitness regime, I have 15 years of experience, knowledge, skills and tricks to get get you in the shape that you deserve. Whether you are new to exercise or a seasoned pro – I can help you make a tangible difference. Give me a call on 07980743780 to discuss setting up your fitness packages in Bournemouth, Poole and Christchurch today.

I can’t wait to get you started on your awesome 2015 Fitness Journey. See you soon.




Advent Calender Fun

Purely as a bit of pre Christmas fun – why don’t you join me for a 30 second workout when you open your advent calender each day. It won’t completely burn off all the calories you gain from each chocolate but it will do something to stimulate your metabolism and get you doing a little something each day. Do whatever YOU CANN, whenever YOU CANN and reap the benefits of being more active and doing something to keep your body’s fat stores rivaling those of Mr Claus. HAVE A HAPPY DECEMBER.

Advent calender day 1