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Fitness Tips with Keegan Hirst




Let me introduce myself. My name is Keegan Hirst. I’m a professional Rugby League player and personal trainer.

I’m going to be doing the fitness column in Leeds City Magazine and this is my first blog. Over the next few issues I’ll go into individual topics in detail but for my introduction I just wanted to talk about health and fitness in general.


I know there are lots of conflicting things out there, especially on the internet, and it can be confusing to know whether or not you’re doing the right thing.

When it comes to your health then whatever works for you, works for you. If you like skipping breakfast, skip breakfast. If you like having a low carb diet, do that. There is no right and wrong answer.


The same goes for exercising. If you enjoy going to CrossFit, good on you. If you like going for long walks in the countryside with the dog then that’s great too.

As long as you’re active and doing something then you’re doing your bit for your heart and for your joint health.

If you’re new to exercising my advice would be to try anything and everything. Try a spin class, a yoga class, CrossFit, the gym, running, swimming, everything! Just see what you like.


My 5 absolute basic tips for looking after yourself would be;

  1. Exercise – whatever you do, do something. Like I said above. Variety is the spice of life. Try everything until you find something you like. Enjoyment = sustainability.


  1. Drink water – Or at least zero calorie drinks. Drinks have calories too and sometimes people don’t realise. Plus, drinking water, I’d advise 3 litres a day is good for your brain, your heart and your muscles.


  1. Find out how many calories you should be consuming – go online and look to calculate your BMR. This is the amount of calories your body uses everyday just to function. If you know this and factor in how much you move you can ensure your eating the right amount of food.


  1. Get your steps in – Getting 10,000 steps a day is a great way to improve your heart health. It’s low impact so it won’t hurt your joints and it won’t cause you to ache. It’ll also help improve your recovery time when you do do more intese stuff.


  1. Look after your feet – you’re on them all the time and you need to look after them. Invest in some good quality walking/running footwear.


Hope this helps give you a brief insight into getting moving and looking after your health.

You can find me on Instagram and twitter @keeganhirst or email me at keegan@ptiq.co.uk


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