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Muscle is medicine.Do you want to live longer and stronger? Build Muscle.For most people, strength is performance, lifting heavy weights, moving fast, and enduring difficulty.But strength is also freedom.The science is clear - muscle mass is directly tied to how long (and how well) we live.We talked about this the other day with Paulina and we are both very passionate about strength training in our own ways.She was honest with herself and said: "I don't particularly enjoy doing it. But I know the consequences of not doing it. I want to be that person when a friend asks me to get up and hike a mountain I don't need 2 months of training for it first. I want to go for a bike ride in the countryside. I want to be able to run around with my nephews and nieces."For me, it's a bit different. Doing the actual work feels rewarding and I just enjoy the process. I enjoy the challenge and the pain that comes with it. It's probably due to me growing up playing competitive sport and training has been such a big part of my life and who I am.What does working out feel like for you?That being said, you don't have to always enjoy it. In reality, most workouts don't feel particularly good. The ratio is more like:10% of workouts feel amazing, crushing it, strong and on top of the world 10% of workouts feel terrible, everything feels too heavy and you just don't want to be there 80% of the workouts are neither here nor there. They are just okay.As you can tell from the ratio, those neutral workouts are the ones that make the biggest difference becuase they make up the majority.The problemMuscle mass declines 3-8% per decade after 30, accelerating after 60. This leads to weakness, falls, insulin resistance, and higher mortality.A solutionStrength training maintains lean mass, improves glucose regulation, and increases functional independence.&nbsp;BenefitsHigh muscle mass = 40% lower risk of all-cause mortality. 23% lower risk of cardiovascular disease in strength-training adults. Up to 30% reduction in type 2 diabetes risk.My approachProgressive strength training is designed for the specific needs of individuals to make sure you're training the way that works for you.Movements that focus on building more muscle mass and full body strength. Explosive movements, compound lifts, core work.Progress you can see and feel.Muscle isn't just for performance. It's a protection, it's investment, it's freedom.Workout of the day:If you want to take your fitness to the next level and you're struggling to stick to a workout plan, not sure where to start, and would like support to get you through the tough times. It sounds like you could benefit from online coaching.Reach out and let's have a chat!PS: for more strength training tips follow me on Instagram - branikeckespt

Strength is FREEDOM

Smiling woman athlete raising arm and showing biceps while standing on modern buildings background

I hope you’re enjoying the taste of summer in London. I’m sitting outside soaking it in as I’m typing this.I was having a regular Wednesday 7.30am session with client Karl this week. He’s a professional in his 30’s with busy lifestyle and he always makes sure he does his 3 workouts a week. It’s become his routine that fits his lifestyle and helps him to be in good shape, health and also productive at work.We were reflecting on our 3rd anniversary of working together. 3 years sounds like a lot, right? Well done to him for being consistent and never really missing more than few weeks at the time due to holidays, work travel, or sickness.&nbsp;We were just resting 3 min between his heavy bench press sets and he goes: “Brani, this bench is heavier than my bodyweight when we started working together”.&nbsp;No is that good or bad?He was absolutely chuffed with himsleft that he can now lift 75kg for 5 reps. And guess what? He’s now 85kg and full of muscle. He’s not bulked like a bodybuilder, not at all. Just a good looking fit, healthy and strong young man.His goal was always to gain muscle and strength but didn’t really want to be big.Cool thing about this story is that the weight gain was a positive thing for him.&nbsp;I worked with many different poeple. Some want to lose and some to gain weight.1 thing that I preach and educate people on si that no matter what your goal is YOU WANT TO GAIN MORE MUSCLE.Why more? Because from my experience general population I worked with has a very sedentary lifestyle and their muscle mass is slowly declining. This is a bad news and if not addressed can negatively affect life and health in long term.Strength training is the secret pill.As my client Harry said yesterday (who’s a doctor btw): “If you could put strength training in the pill. Big pharma industry would cease to exist”.Strength training is the king and queen of building muscle. Muscle is an organ of youth. More muscle = more strength. More strength = more ability to have a better experience of life. &nbsp;Here are 5 powerful reasons to make muscle mass a priority: &nbsp;1. Protects Against Age-Related Muscle Loss (Sarcopenia)After age 30, we naturally lose muscle each year. Strength training helps slow or even reverse this process—keeping you active and independent for longer.2. Boosts MetabolismMuscle burns more calories at rest than fat. So, more muscle = a faster metabolism = easier weight management, even when you’re not working out.3. Improves Bone DensityLifting weights doesn’t just strengthen muscles—it strengthens bones too. This reduces the risk of fractures and osteoporosis.4. Supports Joint Health &amp; Reduces Injury RiskStrong muscles stabilize your joints, which helps prevent everyday aches, pains, and injuries—keeping you moving well.5. Enhances Longevity &amp; Quality of LifePeople with more muscle mass tend to live longer, healthier lives. It’s not just about adding years to your life, but life to your years. To get all those benefits you don’t even have to become a gym bunny. You can start with 1x a week. Make it a habit, find the way that you enjoy (or at least don’t hate). Then build up from there.If you need help getting started or taking it to the next level. Reach out and let’s have a chat. &nbsp; Workout of the day:Full body strength training workout for the gymThia workout will target every single muscle in your body and help you improvd your strength when done regurarly. Make sure you do a dynamic warm-up first and then challenge yourself with a weights that you can perform the exercise with perfect form but at the same time push you outside of your comfort zone.5 sets 12-10-8-6-AMRAP Leg press (increasing weight each set till you come to the heaviest weight you can lift for 6 reps and perform AMRAP - as many reps as possible) - &nbsp;rest 90 sec to 2 min&nbsp;4 sets 10 dumbbell bench press 10 single arm dumbbell row on each arm - rest 2 min between sets3 sets 10 single leg deadlift on each leg 20 deadbug with swiss ball -rest 90 sec between sets5 sets 20 sec hard 40 sec easy on rowing machine

Muscle = Strength = Better Life

Today I will share with you a short inspirational client story I met not a long time ago.I love it even more becuase it’s not super fancy like those Instagram transformations, or celebrities getting jacked in magazines…It’s about a regular person and the power of regular exercise.Let’s dive straight into it:During the week, I spend a few hours just standing and walking around the gym floor helping members with their training, how to use equipment, pointing them in the right direction to their classes, or just having a friendly chat.About a month ago, I was by our PT desk when a member approached me asking about a stretch for the upper back muscles.Most of the members at Third Space Canary Wharf are professionals between 30-50 years old. I could tell that she wasn’t one of those.She wanted an upper body stretch as she’s been experiencing some pain and tightness there.I showed her the banana stretch, as that stretch is really nice for stretching the lats, shoulders, and upper back (try it).We continue talking about many things like travel, gym, life…I suggested strength training and making the tight area strong, rather than only stretching it. She wanted to learn more, so I showed her an exercise machine and how to use it correctly.Before we finished, I invited her to my core class, which I run regularly 2x a week on the gym floor. It’s a small up to 6 people, so I really get to work closely with everyone.She came a few times and really enjoyed it. I could tell she’s the type of person who likes a challenge and doesn’t back down. I created a core training online course called The Core-6 system and put her on it (I’ll share it with you next week). It’s a sequence of emails to help you learn about the most effective core training and how to do it yourself. Some of the emails have a call to action, like reply with your struggles, etc., and this is what I received from her:<img id="1gyjt7mu8avmaaswb3q" src="https://cdn.durable.co/blocks/32dy19fMvq3skVxjzlBAO15wHDAzWKZxwJ4v3Sd0YJ0xYTSNHGeNRq8oXX93hgYX.jpg" alt="" title="" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" data-corners="default" data-aspect="1:1" data-caption="" data-positionx="50%" data-positiony="undefined%" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/32dy19fMvq3skVxjzlBAO15wHDAzWKZxwJ4v3Sd0YJ0xYTSNHGeNRq8oXX93hgYX.jpg" data-mce-style="aspect-ratio: 1/1; object-position: 50% undefined%;" style="border-color: rgb(229, 231, 235); --tw-scale-x: 1; --tw-scale-y: 1; --tw-pan-x: ; --tw-pan-y: ; --tw-pinch-zoom: ; --tw-scroll-snap-strictness: proximity; --tw-gradient-from-position: ; --tw-gradient-via-position: ; --tw-gradient-to-position: ; --tw-ordinal: ; --tw-slashed-zero: ; --tw-numeric-figure: ; --tw-numeric-spacing: ; --tw-numeric-fraction: ; --tw-ring-inset: ; --tw-ring-offset-width: 0px; --tw-ring-offset-color: #fff; --tw-ring-color: rgba(62,172,255,.5); --tw-ring-offset-shadow: 0 0 #0000; --tw-ring-shadow: 0 0 #0000; --tw-shadow: 0 0 #0000; --tw-shadow-colored: 0 0 #0000; --tw-blur: ; --tw-brightness: ; --tw-contrast: ; --tw-grayscale: ; --tw-hue-rotate: ; --tw-invert: ; --tw-saturate: ; --tw-sepia: ; --tw-drop-shadow: ; --tw-backdrop-blur: ; --tw-backdrop-brightness: ; --tw-backdrop-contrast: ; --tw-backdrop-grayscale: ; --tw-backdrop-hue-rotate: ; --tw-backdrop-invert: ; --tw-backdrop-opacity: ; --tw-backdrop-saturate: ; --tw-backdrop-sepia: ; --tw-transform: translateX(0) translateY(0) rotate(0) skewX(0) skewY(0) scaleX(1) scaleY(1); --tw-border-opacity: 1; --tw-filter: ; --tw-backdrop-filter: ; --tw-bg-opacity: 1; background-color: rgb(243, 244, 246); width: 640px; margin: 0px; padding-top: 0px; padding-bottom: 0px; caret-color: rgba(0, 0, 0, 0); aspect-ratio: 1 / 1;">Feedback like this makes me really proud of the work and inspires me to do even more. It also inspired me on a personal level to keep up my fitness and reap the benefits of it.Today I’m sharing this with you as an inspiration. Strength training is one of the most powerful tools to make your life better, literally.&nbsp;It’s not just about aesthetics, but also functionality, and the ability to make everyday tasks much easier.Strength training for life.PS: Don’t compare yourself to this story. You might be very different and unique in its own way.Workout of the day:Kettlebell only workout of the day. This is a spicy conditioning workout that will push you to your limits. Choose a challenging kettlebells. You'll need 2 heavy kettlebells for rows, 2 medium heavy for squats and 1 of the same medium for plank pull-throughs.Try to complete this workout as fast as you can. Let's go!Buy in: 1km runStraight into: 3 rounds 20 gorilla rows 10 push-ups on a kettlebell 10 dual kettlebell front squat 20 plank kettlebell pull throughBuy out: 1km run &nbsp; &nbsp; Happy to help. Do not hesitate to reach out to me with your questions or suggestions. Contact details below.

No pre- and post-transformation photos, but just as inspirational if not more

Hi,that headline sounds like I’ve created some secret tool. No, I have not, not yet at least ;)Why and how do injuries happen?1 - accident 2 - you’re pushing your body past what it can handle right now. This is a classic “How come my knee hurts after a 5km run? I’m fit and I can do much more.” Let me ask you - When did you run last time? When did your knees last time have to handle 5000 small impacts? 3 - random but not so random. These are those random niggles that pop up out of nowhere. Seemingly random but sometimes looking back you can see it was just an accumulation of small things. Like hurting your back by standing up from the sofa is probably an accumulation of sitting in a bad posture that’s compressing the spine in a certain way the spine doesn’t like it. Then standing up or bending over seems like a thing that did it, but in reality, it was building up over time.Injuries are annoying, and frustrating and can have a really debilitating effect. I’ve had a fair share of them in my life.Let me be very honest with you. I’m one of those people who tend to injure themselves quite often.&nbsp;How is that possible?Sometimes it’s the sacrifice I make to live a life I want to live. Sometimes is just being reckless, ha-ha! (Paulina would say it’s definitely the latter)I live a very active lifestyle. I play ice hockey, work out, hike, run, cycle, swim…and I love it!When you play hard, injuries happen. High reward = high risk. Some injuries can be prevented, and some completely eliminated. But eventually, some will happen even when you’ve done everything you could.We’re not here just to talk about myself. I want to share with you my formula and what helps me to work through, around, and prevent injuries.<figure id="figure-d9mnh5ps8m8e93e39"><img id="d9mnh5ps8m8e93e39" src="https://cdn.durable.co/blocks/3by92pgmp1arK4zfBJlszApTz9Z98m8czUEylprpyCQCXGjCrsSnXjFOYNkiKWHp.png" alt="" title="" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/3by92pgmp1arK4zfBJlszApTz9Z98m8czUEylprpyCQCXGjCrsSnXjFOYNkiKWHp.png" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>1. MindsetMindset is a double-edged sword. On one hand, it helps to work through injuries much quicker because you’re always looking on the bright side. But on the other side, it can be destructive as you can stop paying attention to niggles or small injuries that can lead to bigger ones.&nbsp;My mindset is strong! I’ve dealt with injuries since I was a young competitive athlete, and they just became a part of my life. I believe if you’re not used to them, they can be super frustrating, but having a growth and positive mindset means that no matter what injury you get (you’ll eventually get some), you can work through and around it. And it won’t stop you in your journey.2. Strength training and having a good amount of muscle massLife is just so much better with muscles. Sounds funny? I mean it! Having strength and muscle not only gives you the ability to do cool things and live an interesting life full of experiences. It also allows you to recover quicker because your muscles are like protective armour for your body. A strong core will protect your lower back. Strong quads and hamstrings will protect your knees. A strong upper back will protect your shoulders…you get the point.3. MobilityMobility vs. Stretching. Mobility is the ability to actively move through a range of motion while stretching involves deliberately lengthening a muscle. Meaning that you can touch your toes without someone pushing you down. When our bodies lack mobility in certain areas, they’ll always try to make it up elsewhere. For example, when your hips are tight from sitting down too much, your lower back will take up the slack when you trying to move in the gym or outside in life and eventually it’ll get hurt because it is not designed to take on so much strain.At the bottom of this email is a mobility session you can start doing daily and feel your body moving so much better having less aches and pains.4. Take a step back but don’t stop.When I get injured, the first thing that crosses my mind is: “What else can I do instead?”. Let’s take the example of lower back pain. You’ve injured your back and it’s annoying and painful in movements. You cannot back squat, deadlift or do sit-ups. Step 1 - to do here is to identify which movements hurt, take a break from those for a few weeks and then reintroduce them slowly. Step 2 - figure out which positions/movements don’t hurt and how you can adjust the exercises to suit you. For example, instead of doing bend-over barbell rows do chest-supported dumbbell rows. Instead of doing a back squat do a rear foot elevated split squat. Step 3 - Keep working around your injury. You’ll feel better mentally and possibly even recover quicker physically too.Reflecting back to my last year I dealt with some injuries. I’m grateful to be putting the 4 above in practice because without them I would miss some of the amazing experiences and memories I collected last year.Surfing in Nicaragua. Open water swimming in the cold lakes of Snowdonia. Road cycling in the English countryside. Ice hockey love forever. Triathlon, because every now and then we all need a challenge.Live strong, live fully, Coach Brani.&nbsp; Workout of the day:Feel good - move wellAs promised today’s workout of the day is going to be a MOBILITY routine that you can do at home and doesn’t take you an hour of your time. Focus is on all major joints in your body, mobilise and stretch them allowing you to move freely and prevent any aches or pains. I recommend doing this 2-3x a week in addition to your strength training.Mobility routine: 10x cat-cow 10x kneeling thoracic rotation on each side 10x kneeling scapular push-up 30-sec deep squat groin stretch 20x 90/90 hip switch 10x prone snow angels 10x cossack squat (5 per side as deep as possible) 30-sec side lying thoracic twist stretch on each side 10x lying pelvic tilt 20x alternating lying leg raise

Brani’s injury prevention formula

<span style="font-family: inherit; font-size: calc(16px * var(--body-fontSize, 1)); font-style: var(--body-fontStyle, normal); -webkit-text-size-adjust: 100%;" data-mce-style="font-family: inherit; font-size: calc(16px * var(--body-fontSize, 1)); font-style: var(--body-fontStyle, normal); -webkit-text-size-adjust: 100%;">Happy International Pancake Day! Sunny morning and pancakes? Yes please!I'm lucky to work from home on Tuesday mornings so I could cook my own protein pancakes. They were delicious! Canadian style ;)&nbsp;If you want to try my recipe, check it out <a data-mce-href="https://sweetpeasandsaffron.com/protein-pancakes/" href="https://sweetpeasandsaffron.com/protein-pancakes/" target="_blank" rel="noopener">HERE</a>. &nbsp; <figure id="figure-25vka5bt9dm7uo4oei"><img id="25vka5bt9dm7uo4oei" src="https://cdn.durable.co/blocks/a9ehrV72Dka25XxoILFk5L89jEGLi1R421MGUdwK801j4ymTqRPPmcpHvH2yTVfo.jpg" alt="" title="" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/a9ehrV72Dka25XxoILFk5L89jEGLi1R421MGUdwK801j4ymTqRPPmcpHvH2yTVfo.jpg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure> To the topic now.I get it - life is busy. Between work, family, and everything else, finding time to work out can feel impossible. But here’s the good news: you don’t need to spend hours in the gym to see real progress.The truth is that there are things you cannot control completely and you'll have to be patient. Fitness journey is a winding road with a lot of obstacles.But there are a few things that you can apply to make sure you're doing the best you can.The Secret? Training Smarter, Not Longer.Most people think more time equals better results, but the truth is, intensity and consistency matter more than duration.3 Ways to Maximize Your Workouts:1️⃣ Focus on Compound Movements – Squats, deadlifts, and push-ups work multiple muscle groups, burning more calories and help you build functional strength in less time. 2️⃣ Increase Workout Density – Instead of resting for long periods, try supersets or circuit training to keep moving and maximize efficiency. 3️⃣ Use Progressive Overload – Gradually increase weights, reps, or intensity to keep challenging your body.Consistency beats perfection every time, so even if you only have 20-30 minutes, make it count. Need help structuring your workouts? Find a workout example below, or reply to this email to learn more about working with me online.Train hard and train smart, Brani. &nbsp; Workout of the day:30 minute dumbbell full body conditioningThis is a great workout when you either want to do something really hardcore, or only have a limited time and need to get it done quickly. You'll need a set of 2 dumbbells, mat, and towel because you're about to sweat! The goal of the workout is to perform as many rounds of exercises below as you can in 30 minutes nonstop. Only rest if you really need to. Let's go!10 <a data-mce-href="https://youtu.be/tXv-rEa5xn8?si=Cig1o228OLrK0axl" href="https://youtu.be/tXv-rEa5xn8?si=Cig1o228OLrK0axl">floor press</a> 10 bend over row 10 front squat 20 plank with twist

Faster results in less time (kinda)

Welcome to our revamped and ready gym! We are thrilled to announce some exciting new changes that will take your fitness journey to the next level. From upgraded equipment to enhanced amenities, we have been working hard to create an even better experience for our members.**Here are some of the key improvements you can look forward to:**<h3>New Fitness Equipment</h3>We have invested in the new fitness equipment to help you achieve your goals more efficiently. Whether you are into strength training, cardio, or functional fitness, we have everything you need to push your limits and see results.Tried and tested by us first. As you can see below, we practice what we preach.*update 1/4/23: we have just got a new sturdy adjustable bench, yay!<figure id="figure-27cm8sdmqkluh7hy45" class=""><img id="27cm8sdmqkluh7hy45" src="https://cdn.durable.co/blocks/2df20AlJJYRvxb2kn6of4AyzFWN7fx4O7mH7fj8vDdP23UxE7fdUhdKVYGC1HtI1.jpg" alt="gym equipment" title="gym equipment" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 1/1; object-position: center center;" data-corners="default" data-aspect="1:1" data-caption="" data-positionx="null" data-positiony="null" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/2df20AlJJYRvxb2kn6of4AyzFWN7fx4O7mH7fj8vDdP23UxE7fdUhdKVYGC1HtI1.jpg" data-mce-style="aspect-ratio: 1/1; object-position: center center;"></figure><figure id="figure-kma15qze2rluh81x4f"><iframe id="kma15qze2rluh81x4f" src="https://www.youtube.com/embed/WSbQLfxWAFU" class="w-full bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" allowfullscreen="" data-url="https://youtu.be/WSbQLfxWAFU" data-corners="default" data-fullwidth="false" data-mce-src="https://www.youtube.com/embed/WSbQLfxWAFU" data-mce-style="aspect-ratio: 16/9;"></iframe></figure><figure id="figure-5mgnstomxoluh7i12o"><img id="5mgnstomxoluh7i12o" src="https://cdn.durable.co/blocks/2b14TieRquJTulw8neYPazclxbw8MsYuJKcLFS1eYNKP2SEK2Ub440YLu5VNa7gK.jpg" alt="recovery area" title="recovery area" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 1/1; object-position: center center;" data-corners="default" data-aspect="1:1" data-caption="" data-positionx="null" data-positiony="null" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/2b14TieRquJTulw8neYPazclxbw8MsYuJKcLFS1eYNKP2SEK2Ub440YLu5VNa7gK.jpg" data-mce-style="aspect-ratio: 1/1; object-position: center center;"></figure><figure id="figure-b7qc10c42luh7x00e" class=""><img id="b7qc10c42luh7x00e" src="https://cdn.durable.co/blocks/1c4jZhB55vpyg300MmDunj8k1DrtPwCkG3ux8fN4BxsdzVpImlQKnGvcfrkvQuWX.jpg" alt="man holding black barbell" title="man holding black barbell" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 1/1; object-position: center center;" data-corners="default" data-aspect="1:1" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/1c4jZhB55vpyg300MmDunj8k1DrtPwCkG3ux8fN4BxsdzVpImlQKnGvcfrkvQuWX.jpg" data-mce-style="aspect-ratio: 1/1; object-position: center center;"></figure><h3>Personal training services</h3> If you are looking for personalized guidance and support on your fitness journey, we are here to help. We will create a customized workout plan tailored to your goals and help you to stay on track.Contact us and let's meet for a chat about how we can help you achieve your goals.

Blog

Strength is FREEDOM

Muscle = Strength = Better Life

No pre- and post-transformation photos, but just as inspi...

Brani’s injury prevention formula

Faster results in less time (kinda)

Revamped and Ready: Exciting New Changes at Our Gym