Kieran Hollas Personal Training

21/03/2026

With only 7 days now separating us from the next Milo fitness Games 2026, watch me as I clean up after Steve and take a trip down memory lane.

We still have places available for both men and women to enter.

Especially men as we currently have only 2 entered.
So if you or someone you know, who is a fitness enthusiast that enjoys testing themselves then please get in touch we’d love to see you enter.

This competition is free to enter we only host it for pure fun.

15/03/2026

Milo Fitness Games 2026

Saturday the 28th March at 12pm
At Milo Fitness on Hadleigh high street

252 London Road
Hadleigh
Essex
SS7 2DE

Six different events with a point scoring system to find our champions.

We need men and women who are fitness enthusiasts, enjoy challenging themselves and the spirit of competition

In the Hadleigh, Rayleigh, benfleet, thundersley and Leigh on sea area.

This year’s six events are located on my page.

If interested in entering, which is completely free of charge. DM ‘games’ for more information.

02/04/2025

18/06/2024

Decline Reverse crunch

📐Difficulty can be adjusted by the angle. The decline bench at Milo goes from 0/15/22/30 degrees the steeper the angle the more the abs are loaded in the lengthened/stretched position making it more difficult.

💪 Can adjust the difficulty further with the use of momentum. If you lead the crunch with the legs the momentum you create means the abs don’t have to work as hard, which can be useful if you don’t have enough strength yet. Alternatively you can lead with the abs using very little help from the legs If your abs are ready for that level to progress further.

✅Hits the lower abs and upper abs quite equally. The lower abs main job is to tuck the tail bone under, while the upper abs job is to bring the sternum to the pelvis. Both of these jobs get loaded quite heavily.

Abs respond just like any muscle, want them to pop out? Make sure you’re lean enough and train them for 4-6 sets a week, taking your sets to failure in the 6-10 rep range, resting 2-3 minutes.

In this video I’ve standardised the momentum from the legs and I’m leading with the abs going to the point where I couldn’t even lift my hips off the bench anymore. I achieved this at rep 8.

13/06/2024

My Client Cheryl hitting a deadlift personal best.

We first set a goal to lift her bodyweight (55kg) ✅
Second we set to lift 60kg ✅
Third we set to lift 65kg ✅
Next mission is to lift 70kg

Strength is never a weakness, it improves everything as it makes the body weigh less to its self.

Or another way to put it, it improves movement economy.

07/02/2023

Broccoli and Stilton Soup

Ingredients

2 tbsp olive oil
1 onion, finely chopped
1 carrot, sliced
1 leek, sliced
1 medium sized potato, diced
1 k**b of butter
1 litre of chicken or vegetable Stock
1 head of broccoli, roughly chopped
140g of Stilton or other blue cheese, crumbled

Step 1
Heat a saucepan with your oil and sauté your chopped onion until soft.

Step 2
Add the sliced leek, sliced celery, diced potato and k**b of butter. Stir until the butter melts, then cover and sweat for 5 minutes.

Step 3
Add in your 1 litre of stock, and any chunky bits of broccoli stalk, cover and cook for 10-15 minutes until all the vegetables are soft.

Step 4
Add in the chopped broccoli, cover again and cook for 5 minutes.

Step 5
Blend it up in a blender or using a hand blender, then add your crumbled blue cheese and let melt and then stir to combine.

Tips
Can leave a few bits of Stilton to add later so it stays whole.

Do the same with a few bits of your cooked soft broccoli

Drizzle with a bit of olive oil on top.

01/02/2023

Annual Strongman event 2023

6 events to decide who is the strongest

25.03.2023

More details to come.

21/01/2023

Breakfast inspiration ☀️

Scrambled eggs with ham, cheese, pepper and onion.

Serves 2
Prep time: 10 mins
Cook time: 10 mins

Ingredients
4 eggs
Half a pepper - diced
Half an onion - diced
2 slices ham - diced
1 handful of grated cheddar cheese
Salt and pepper
Fresh chopped parsley

Step 1
Crack 4 eggs into a container and lightly beat together

Step 2
Chop up your pepper, onion and ham slices and grate your cheese. Add some salt to your eggs.

Step 3
Sauté your pepper, onion and ham into a hot frying pan until nice and soft.

Step 4
Pour your egg mixture in and let it solidify a bit and then scramble with a wooden spoon, then add the cheese and stir to get it to melt through.

Served on rye sourdough, with chopped freshly parsley on top. Two quarters of raw tomato as a side.

Bon appetite!

20/01/2023

Breakfast inspiration ☀️

Protein Pancakes with yoghurt and blue berries

Serves 1-2
Prep 5 mins
Cook 10 mins

Step 1
Throw 1 banana and 2 large eggs into a blender and blitz

Step 2
Heat a frying pan on the hob with some oil in it.

Step 3
To get equal size pancakes pour your mixture into a large shot glass and cook each pancake 1 at a time, they should take 30-45 secs each side.

Serve with high protein yoghurt or just plain yoghurt and blueberries.

But all typical pancake toppings will suffice 🙌

Some tips I learnt after making these once

1. If there’s not enough oil in the pan the outer layer will burn before you can flip it.

2. Each pancake will absorb quite abit of oil each one you cook, so may need to top oil up to prevent future pancakes from burning.

This depends on type of pan and temperature you use.

I used cast iron and had my electric hob on 5/6.