Posted on March 27, 2017 by Kim Mead

Clients often ask the question – “When do you find time to train yourself, when you are out training clients or in the office all day?”

It’s a fair question….my clients that get to know more about me will learn that I often start my days with a 4:00am or 4:15am alarm sounding, with my working day beginning at 5:30am some days and, more often than not, finishing at 7:30pm or 8:00pm.

The answer is I do find time to train consistently and also match the right eating to support my goals. I think that it comes down to mindset and realising that we do all have 24hours in a day and how we use them is down to decision making and not falling to excuses about time or feeling too tired.

What I really like to do at the moment, and what works for me, is knowing that I am training on a particular day – I don’t at present however stick to set days across a week for set muscles groups. I kind of work on how I feel and this has led me to make good progress with training. I am also listening to my body better and responding to cues physically and mentally that tell me when I should ease off the intensity or take a recovery day. At other times I do follow a more strict programme when my goals require me to.

I am also a lone warrior so I do enjoy simply getting the job done and training on my own. But more recently I have started to partner up with people at my gym for that extra push when you need it most; this also adds to training ideas and changes the level of intensity too.

What I do to ensure that training is worked into my days consistently is make sure that I have everything packed and prepared for the day, be it food, hydration or training kit in the car. I do this to make sure that I adequately fuel throughout a day in order to be ready to train and, as for packing the kit, I can go straight to the gym before realising the comforts of home, which makes it difficult for most people to get up and out again after a long day.

I naturally enjoy pushing my body to the limit so motivation is usually never an issue for me; luckily I have the knowledge and arsenal to be able to throw different exercises and variations into sessions off the cuff to keep training exciting and challenging.

So, in my mind, the way I ensure that I keep up a tight training regime is to find enjoyment first and having big enough goals as to why I dedicate training as part of my lifestyle and keep it at the forefront of what I do.

My current training would like something a little like this:


ExerciseSets X RepsDetails
Back Squat5 x 8 to 10Increasing weight
Back Squat3 x 3 to 1Very heavy work
Leg Press4 x 20Varying foot placements
Leg Extension5 x 20Focus on muscle contraction and control
Walking Lunges3 x length of gym space (24 strides)Lighter bodyweight work


ExerciseSets X RepsDetails
Bent Over Row5 x 10 
Seated Row (cable or machine)4 x 15
Lat Pull Down / Close Grip  Pulldown4 x 15 to 20
Single Arm Dumbbell Row4 x 8 or 4 x 15Heavy or light
Cable Standing Row3 x 20Light work focusing on squeezing the muscles


ExerciseSets X RepsDetails
Seated Dumbbell Shoulder Press5 x 8 to 10 
Military Shoulder Press5 x 6 to 10Progressively heavier loads
Lateral Dumbbell Raise5 x 20Pushing to near failure on the last 2 or 3 reps
Front Dumbbell Raise5 x 20Pushing to near failure on the last 2 or 3 reps
Rear Deltoid Fly5 x 20Pushing to near failure on the last 2 or 3 reps


ExerciseSets X RepsDetails
Dumbbell Chest Press/ Barbell Chest Press5 x 10Heavy work increasing weight gradually through the sets
Incline Dumbbell Press4 x 10Heavy work increasing weight gradually through the sets
Crush Grip Chest Press Super Set with Dumbbell Flys3 x 12 > 3 x 12
Cable Flys5 x 20Lighter work
Push Ups (finisher)4 x as many as I feel I can between 10 and 25


ExerciseSets X RepsDetails
Rope Triceps Pulldown with Cable Biceps Curl4 x 20 > 4 x 20Gradually increase as a warm up exercise- aim to pump arms with blood
Heavy Triceps Cable Press Down4 x 10
EZ Bar Biceps Curl4 x 12 to 15(Occasionally use preacher bench)
Dumbbell Hammer Curls4 x 20 (10 per arm)
Triceps Kickbacks4 x 10 per armLight weight worked with control

The sessions above are a snapshot of what I am currently doing but from week to week, session to session, I mix up the structure and variations. The lifts highlighted in green I do usually keep in and go as close to max exertion every time.

Above all, what I aim to do is keep a smile on my face when training (well maybe just between sets and at the end!) and keep enjoying putting in the work; even though it is hard at times, I remain open and approachable to help others with their journey and make every gym user feel welcome and encouraged.