February 2015

The Anti-Climax That Is Junk Food‏

fast food collection on on white background

A revelation dawned on me during my last couple of diets in preparation for fights.

You may be shocked by this but I know you will understand what I am throwing out.

Some of you closet fatties may throw it straight back at me and tell me I am talking nonsense.

When I shred down in the last week not allowed any carbohydrates and basically live on egg whites, I start thinking some mad thoughts.

Some weird ass cravings are had.

I am not a big chip shop guy and very rarely in my life have ever had a chippy but in the last week of my weight cut I would have chopped a limb off for a sausage supper.

Walking through Tesco one day last week I also clocked an Indian selection of buffet food. Things such as onion bhajis and pakora. This left me salivating at the thought of getting to eat this.


So where am I going with all this?

Don’t worry its coming…

Parity is restored in the universe as I make my specified weight then get to beat up another man the next day.

This means I get to eat what I want! PARTY TIME!!!

Or so you would think….

What I have realised is that junk food is the biggest anti-climax in the world.


In a former life I would have like a £80 back of goodies for after my fights containing all sorts of goodies none of which are heathy.

This was diabetes in a bag.

Then I became aware that the food never tasted as good as it did in my vivid imagination.

Some of you will know this feeling.

It gets to your cheat day/meal and you want to hit it hard. You devour that burger and chips plus a chocolaty desert.

Feels amazing and delicious at the time….

Followed by leaving you feeling horrible and in a sugar coma just minutes later.

I want you to remember the reality will never live up to the imagination when it comes to food.

Think of that bloated feeling you get when you are full to the brim after a big meal and remember it before you are about to cheat on your diet.

Trust me it will be anti-climax and you will regret it after you do it.

If it takes you further away from achieving your goals it is never the right option!

Especially when it makes you feel worse.







Why Listening To People Is Sometimes Against Your Best Interests‏


So fight week is over which means I can make a glorious return.


Especially seeing as I won my fight in dominant fashion.




The reason I didn’t e-mail during fight week is a simple one, the diet becomes that intense during fight week my brain is just fried.


I think that is the technical term for it.


Nobody wants to listen to a malnourished Kieran rambling on.


I bet you sometimes barely want to listen to a fully nourished Kieran.


Thankfully this is only for 4 days as it is very unsustainable and you all know how I feel about that.


Today I want to discuss some skills relating to your mind-set.


I am going to make it relatable by discussing some psychology aspects of the build up to my fight.


My opponent from the weekend and I had a bit of beef going into the match.


Trash talk galore in the weeks leading to the fight.


He was telling me how rubbish I was and that he was going to retire me.


His coach was running his mouth telling me all the bad things that were going to happen to yours truly.


You guessed it, his team mates were also getting in on the act adding to the list of people doubting me.


Even his friends where hounding me on all forms of social media informing me I would be getting a kicking.


They were all taking shite by the way but that’s not the point, well it is kind of.




Guess what?


None of that stuff mattered one iota.


I knew deep down how hard I had been working and the confidence I had in my own abilities.




YOU control what you think and feel, nobody else should have an impact on this.


Many of you may have experienced naysayers out there putting you down saying you will fail to achieve your nutrition and fitness goals.


Their opinion is out of your control so therefore you should forget about it.




If I would have listened to people in the build up to my fight I could have started to think there would be no point in me showing up.


Instead I listened to the most important person which is myself and went out there and put on a dominant performance.


If you can block out negativity from others and believe strongly in your own convictions you will be very powerful in your pursuit of anything.



Air Space And Why Your Perception Of Exercise Maybe Skewed‏

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Pretty much every Sunday I travel through to Higher Level MMA in Whitburn to train with some of the best professional MMA fighters in Europe.

It is safe to assume this 2 hour session is devilishly punishing and my toughest training session of the week.

Yesterday I had arranged to go to Air Space in East Kilbride following my training.

For those of you who don’t know Air Space is a massive trampoline paradise which has various different areas for multiple activities.

This turned out to be a horrific idea, as I get hugely competitive and bouncing about playing team dodgeball like a mad man proved to be quite exhausting.

Having to win at everything is a tiring lifestyle.

One member of my team took the whole competitive streak to a new level by shouting die as she was trying to eliminate younger girls with the ball. (This person was my girlfriend)

What this leads me onto is this….

Exercise can come in many different forms!

It doesn’t have to always be the gym, weights, jogging and classes as your training.

Me personally, I am not a fan of running or lifting weights. Although I have to do these when I compete but it is not fun for me.

Hence why I like MMA as the training is constantly varied.  If I get bored of 1 martial art I can train more of the others. Boxing, Thai boxing, wrestling and Brazilian jiu-jitsu leaves me many options.

Basically you want to find an activity you enjoy that counts as exercise and get doing it.

Sitting on your ass playing Xbox or PlayStation doesn’t count. It has to be physically demanding and involve giving your muscles, heart and lungs a workout.

I know some older gentlemen who play squash 2 or 3 times a week. They play at a pretty intense pace and this guarantees them a great form of exercise.

There are many other forms this can come in;

Regular 5 a side football

These are all fun activities that you can get health benefits from participating in.

Exercise doesn’t always have to be in the confines of a gym.

If you enjoy an activity you are far more likely to maintain doing it.

Try out some new sporting hobbies and you never know you may stumble upon a great new way of keeping yourself fit.

Anything that removes oneself from a sedentary lifestyle is a winner in my books even if that is playing trampoline dodgeball.


More Truth…..You Can’t Out Train A Bad Diet‏


Many of you reading this may not know but I compete as a professional mixed martial artist.


Mixed martial arts? What in the hell is this?


Yup, I am a mad cage fighter.


Not the cross dressing type like Alex Reid though.


Contrary to media portrayal and the opinions of the uneducated it is not unskilled Neanderthals smashing each other to bits it is actually a highly technical sport. The athletes who compete in MMA are some of the hardest working sportsman you will ever see.


I go by the nickname of “The Hater” when it comes to the fight game.


This is due to my penchant for trash talk and love for winding up my opponents.


I actually disagree with the aptness of this nickname for yours truly. As it is less hate and more truth I speak.


“The Truth Speaker”


From here on in this is how I should be known.


In these e-mails I try and follow the same format by giving you my loyal subscribers the truth. Even if you don’t like it.


It’s actually better if you don’t like it.


Brace yourself, another truth bomb is coming.




This is a fact.


You can do all the hard training your body can handle. Be that if you are doing two training sessions a day or a 2-3 hour training session at night.




If you go home and have a pizza crunch washed down with 1 litre of coke it negates the benefits gained from the exercise.


Same goes if you are constantly snacking on chocolates and other such goodies during the day, no amount of training can rectify this.


Exercise and nutrition go hand in hand. Like Ant and Dec, peanut and butter ir the old firm and sectarianism.


Both must be on point to achieve optimum health and the physique you desire.


There is a saying I like and it rings very true.




Not the gym like many people believe.


No amount of consistent core work will be able to fight your saturated fat intake.


I get clients on occasion who are unhappy at why their hard work in the gym is not showing on the scales or in the mirror. These people usually train damm hard so I know it’s not the training.


When I ask them about their diet all becomes clear.


Rolls and sausage, tubs of ice cream, and sharing bars of dairy milk.


Safe to say, 6-8 weeks later with all the junk eliminated results start to show.


Exercise and nutrition are linked, DO NOT FORGET THIS!


I will be back tomorrow to deliver more truth to the masses.

What You Can Control…….Controllables and Uncontrollables‏

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The premise of what I will discuss today is such a simple concept but very effective.

When dealing with certain situations on the road to a better wellbeing you will come across two types of variable.


What is this you ask?

Simply put, what is in your power to influence and what you have no control or impact over whatsoever.

The quicker you identify which bracket some aspects of your life fall into the better.

I am a massive control freak so it took me a while to grasp this idea but once I did it changed my outlook on many things and made my life a great deal easier.

There is absolutely no point trying to control the uncontrollables.  It is a massive waste of your energy and time. You would be better hitting your head off a brick wall.

Instead focus on what is within your control and you can influence directly.

For example,

If you sustain an injury leaving you unable to train for a period of time, this is out of your hands.

Your work contracting you to longer hours leaving you less time to prepare your meals and make the gym, again there is nothing you can do about this.

The current level of income you receive leaves you unable to afford the right food or become a member of a gym, unfortunately you cannot control this.

Your attention should move on from instances like this and others as you cannot impact them.

Concentrate on some of these, as you are the boss of what is going on in reference to what I am about to write.

What foods and drinks you put in your body is solely your responsibility.  Nobody forces you to eat cakes and sweets.  Well, unless you are into some weird fetishes that is.

Your diet is down to you!

You are the gaffer when it comes to allocating time to exercise. Doesn’t matter if you can only commit to a 15 minute session or a 3 hour session. You control your schedule.

No equipment or gym memberships are required; there is a host of bodyweight and exercises you only need yourself and the environment for.

Your knowledge on health and fitness is entirely on you as well. There is a host of good, free material available out there on the internet that is easy to digest and applicable to your life.

It is down to how bad YOU want it.

Spend your time controlling the controllables and your life will be easier and more likely to yield the results you yearn for.

This can crossover to all aspects of your life and make you a happier person.

An Alternative To Running….Plus You Get To Find Out Something I Can’t Do‏

Daniel Bell (AUS) action reflections Swimming 2000 Sydney PG

Guess who’s back, back again


Kieran’s back tell a friend.


Yeah, really tell them so they can subscribe to my list.


My laptop has been fixed after my dog used it as a trampoline. So blame him for a lack of e-mails the last couple of days. His natural cuteness makes it hard to stay mad at him.


Enough of this foolishness, let’s get down to some serious business.


I want to discuss alternatives to running for all you steady state cardio lovers.


Now, I am actually a fan of running and fit it in around my other training at least 2 times per week.


When I run something quite problematic occurs.


Two massive tennis ball sized lumps appear on the outside of each leg next to my ankles.


Leaving me in quite some pain.


When I was a member of the Scottish Institute Of Sport, some of the best doctors and physiotherapists in the country tried to diagnose the problem but to no avail. It remains a medical mystery.


Why am I telling you this?


I know many people who have had issues arise from running too much. Whether this is problems with their feet or conditions like shin splints.


This can be very debilitating and make running not an option or meaning less volume of running is needed.


What to replace it with?


I am going to nominate swimming as an appropriate replacement.


However, I must preface telling you the advantages of swimming with this.


I, Kieran Malone cannot swim. Yup, I am a loser.


My excuse, which by the way I am beginning to actually believe, is that I must have denser bones than normal people.  Until this is proved otherwise that’s my excuse and I’m sticking to it.


The whole kicking my arms and legs in unison thing is something I struggle with.


I digress, back on topic.


Swimming provides a great cardiovascular workout but without the repeated impact on the joints. Moving through the water is considerably smoother for the body rather than the constant pounding of food on road or treadmill.


Remember your body becomes lighter when it is submerged in water.


It is also a full body workout, meaning you have an opportunity to hit every part of the body compared to running being heavily leg dominant.


Moving through water is extremely more difficult to move through than air. The repetition of having to propel your body through water acts as great resistance training and will promote muscle building.


You will find it extremely hard to find a better exercise than swimming to provide you with a healthy heart, lungs and cardiovascular system.


Look at swimmers whenever you see them on television, great athletic specimens. You’re not telling me some of you out there would not like that physique.


If all you take away from today is that there is an alternative to running I am a happy man.


Unfortunately I need to stick to the running as I would drown if I went swimming so you guys need to swim and I will be there in spirit.


Peace out.

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