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Kieran Drew

Kieran Drew

Personal Trainer

Area of Expertise

  • Weight Loss / Toning
  • Muscle Building / Strength Training
  • Goal Setting & Training for Beginners
  • Personalised Nutrition Plans

Qualifications

  • Certificate in Personal Training Level 3 with Merit
  • First Aid Certified

I believe that physical training is an essential part of life – whether it be cardio, weights or sport. I know very well the many benefits of an active, healthy lifestyle, and my personal mission is to help you experience those benefits for yourself!

I have many years of weight training experience and have developed a ‘healthy addiction’ and passionate enthusiasm for the gym environment. I believe in combining strict technique with intensity, consistency and enjoyment to help you achieve your goals!

As a strong advocate of flexible dieting, I believe that it is the most effective and maintainable way to manage weight consistently. I am very familiar with calorie and macronutrient tracking and am passionate about teaching you how to apply these essential steps to lose fat while maintaining your hard-earned muscle and tone.

Whether you want to lose weight, build muscle, get fit, or just feel good again – I will work with you to get results and transform your lifestyle.

Discover your ‘healthy addiction’ now.

Contact:

027 350 5091
 kieran@goodguysnz.com

Testimonials 

“I had a health scare 12 months ago when I was diagnosed with Type 2 Diabetes. I weighed 141kg, and I was put on high blood pressure medication at the age of 34. 

 I went and saw Kieran at Exodus. He listened to what I had to say and formulated a complete health plan to help me lose weight. Not only did he take measurements and help me with the nutrition side of things, he also formulated great training sessions. He encouraged me to push myself so that each session we had resulted in me walking away feeling like I had achieved something. While training with Kieran I lost 26kg in 12 weeks! From nutrition to weight loss, if you follow what he has to say you can’t go wrong. 

 Over the years I’ve had a lot of trainers and Kieran is by far the best trainer I’ve had. I would not hesitate in recommending him to anyone, and I think my weight loss results are a testament to just how good he is.” – Brett

Check out my article on NUTRITION AND BODY COMPOSITION

“When I first met Kieran he asked me what I wanted to achieve at the gym. I enthusiastically said ‘weight loss, weight loss, weight loss’ and we set a goal to lose 20kgs. I can happily say I’ve lost 13kgs to date, and have shape and tone like never before. Everyone is commenting! I could never have done this without Kieran’s knowledge and advice, and his belief in me! We still have a bit to go but this journey is totally worth it. Working with Kieran is a true partnership and he puts a real investment into understanding me and my goals, and helping me achieve these – it’s hard and challenging, and incredibly rewarding, but most of all, fun! 

Kieran is more than a personal trainer – he really is a life coach! Kieran doesn’t just focus on gym training sessions – his support continues outside of the gym and he is always available for questions and advice whether it’s training, nutrition or general health based. No question is a silly one! The key to my achievement thus far is that ‘back to basics’ combination of exercise and nutrition, and Kieran regularly monitors and adjusts my food diary to ensure I’m keeping to my goals and my weight-loss schedule (and will give me a nudge if I need to get back on track!). 

 There is no denying that Kieran is the best personal trainer I’ve ever had the chance to work with – he knows his stuff, and I’m so lucky to benefit from all of his knowledge, his time and his enthusiasm! Kieran wants you to be successful and will really push and challenge you to achieve, and the results are totally worth it. I’m absolutely focused on achieving the goals that we’ve set and the next milestone ahead, and it’s truly a privilege working with him.” – Shelley 

 

“I’ve been training with Kieran for over 3 months now and he’s been fantastic. He’s an excellent motivator, fun to work with, and always has special tips to get the most out of an exercise. I came into it with a couple of injuries, and he’s been great at working with and around them. Training has gone from a bit of a chore to something I look forward to, and I highly recommend Kieran to anyone looking to get into it.” – Josiah 

“I have struggled at times to motivate myself to go to the gym but ever since Kieran started training me he has led me to become extremely motivated and I always look forward to the next training session. Although Kieran’s sessions are always enjoyable, they are never easy. I have often walked out of the gym contemplating why I have to do this, but since training with Kieran, my energy levels have risen, I am sleeping better and feel much healthier. Kieran is extremely personable and I would not hesitate to recommend him to anyone that wants to make a lifestyle change.” – Richard 

 

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Grilled Garlic Dijon Herb Salmon

Salmon fillets seasoned with a garlic, Dijon herb sauce and served with a squeeze of fresh lemon… delicious!!

Salmon is a fatty fish, rich in heart-healthy omega-3 fatty acids, protein, and vitamin A… and a great healthy dinner choice year round!

You can use a cast iron grill pan or the barbie for this dish- just be sure the grates are clean and oiled to prevent sticking. If you don’t own a BBQ this can also be made in the griller of your oven adding the mustard sauce during the last minute of cooking.

Servings: 4 • Calories: 233 • Fat: 7.9 g • Protein: 34.7 g • Carb: 3.1 g • Fiber: 0.1 g

Ingredients:

  • 4 garlic cloves
  • 1 tsp dried Herbs or 2 tsp of fresh Herbs (a mix of dill and parsley is what we fancy!)
  • 1 tsp red wine vinegar
  • 1 tsp olive oil
  • 2 tbsp Dijon mustard
  • olive oil
  • 4 (180-200g) salmon fillets
  • salt and fresh ground pepper to taste
  • 4 lemon wedges for serving

Directions:

In a mini food processor, or using a mortar and pestle mash garlic with the herbs, vinegar, oil, and Dijon mustard until it becomes a paste. Set aside.

Season salmon with a pinch of salt and fresh pepper. Heat a grill or grill pan over high heat until hot. Spray the pan lightly with oil and reduce the heat to medium-low. Place the salmon on the hot grill pan and cook without moving for 5 minutes.   Turn and cook the other side for an additional 3-4 minutes spooning on half of the garlic herb mustard sauce.

Turn and cook 1 more minute spooning the other side of the fish with remaining sauce. Turn once again and let the fish finish cooking about one more minute. Transfer the fillets to plates and serve with fresh lemon wedges.

Spotted at: www.skinnytaste.com

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Terms and Conditions

Terms and Conditions

  • First-time visitors only.
  • Must be over 18 and local resident with valid ID.
  • Not redeemable for cash.
  • Other restrictions may apply.
  • A Membership Consultant will be in touch to issue you a pass.
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Joining Promo

No joining fee & one month free for a mate

Mate. Mate? Mate! Join with us this month and not only will you pay no joining fee, have a month to month membership and free car parking…but, you can also have a mate join you for free your first month! How great is that? Simply fill out your details below and our friendly membership team will help you get started.Terms and conditions apply.

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Student Special

Student Special

You may be a student but who said you had to work out like one? Get the full experience for less than you’d spend on coffee or a night out each week. VIP facilities include 9+ different class options. Separate cardio and weights areas. Sauna and steam rooms. Computerised tracking systems and programmes to help you get those results.

We also know that sometimes life gets in the way. When exams and school holidays roll around, it might be tough for you to make it in for a workout. That’s why we offer students free suspensions so you can extend your membership while you’re away, it’s that easy! Simply register your details below to be set up with a complimentary workout at our club. T&C’s apply.

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Thai Chicken and Pineapple Stir Fry

A Thai inspired stir fry dish with a wonderful savoury, sweet and spicy flavour combination, made with colourful capsicum, fresh pineapple and chicken. If you don’t like your food too spicy, you can leave out the chilli pepper. Serve this over jasmine rice for a complete meal, it’s also great with shrimp!

Servings: 4 • Calories: 206 • Fat: 4.7 g • Protein: 21 g • Carb: 20.5 g • Fiber: 1.4 g

Ingredients:

  • 450g boneless skinless chicken breast, cut into small cubes
  • 1 tbsp fish sauce
  • 2 tbsp cornflour
  • 1 tbsp oil
  • 1 tsp minced garlic
  • 1 tsp minced ginger
  • 2 cups cubed assorted capsicum
  • 1 red chili pepper, chopped (optional or to taste)
  • 1 cup fresh pineapple chunks (or canned)
  • 1/2 cup Sweet Thai Chilli sauce
  • coriander leaves (for garnish)

Directions:

Mix the chicken and fish sauce in medium bowl. Add cornflour; toss to evenly coat. Set aside.

Heat 1/2 tablespoon of the oil in large non-stick frying pan on medium-high heat. Add garlic and ginger; stir fry 30 seconds. Add capsicums, chili pepper (if using) and pineapple; stir fry 3 to 5 minutes or until capsicums are tender-crisp. Add sauce; cook and stir until heated through. Remove from pan.

Heat remaining oil in the pan. Add chicken; stir fry 5 minutes or until cooked through. Return capsicum mixture to pan; stir fry until well blended. Garnish with coriander.

Spotted at: www.skinnytaste.com

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Chicken Taco Stacks

What it took for 2 stacks:

  • 1 (14.5 oz) can refried beans
  • 3 Tbs. lime juice (or lemon juice)
  • 1 jalapeno pepper, minced (seeds removed for less heat)
  • 1/2 cup chopped coriander, plus more for garnish
  • 2 cups chopped cooked chicken
  • 1/2 red capicum, diced
  • 8 corn tortillas
  • 1 1/2 cups shredded cheese (colby’s our fav)
  • 1 avocado, sliced
  • 2 green onions, sliced

Preheat oven to 200c.

In a large bowl, combine the beans, lime juice, jalapeno pepper and coriander. Stir until well mixed.

Lightly coat a large baking with cooking spray. Arrange the tortillas in a row on the sheet. Place in the oven and bake for 3 minutes. Flip and bake 3 more minutes. This just starts the tortilla crispin’! Go ahead and start a band called Tortilla Crispin’.

Evenly spread the bean mixture over each tortilla. Top with chopped chicken, dice red capicum, cheese and green onions. Carefully stack the tortillas, 4 to each stack. But I guess you could have done that math. Sorry.

Slide her back into the oven for 20 – 30 minutes, or until the cheese is bubbly and the tortilla edges are golden and crispy.

Garnish each stack with sliced avocado, coriander leaves and fresh lime juice!

Enjoy and happy Cino de Mayo!!

spotted at: www.bevcooks.com/

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Studies show faster beats boost your workout

Imagine completing your training in complete silence – Can you remember the last time you worked out without music?

The Asian Journal of Sports Medicine recently published a study in which 12 male athletes listened to music at 120-140 bpm during a 10 minute warm up, then completed a 30-second sprint on an indoor bike. Two days later, they performed the same test, without any music. Results concluded that although listening to music did not alter the heart rate noticeably, it increased the athletes peak power output!

Dr Paul. Spector of Pantheon Medicine attributed these results to music having “a profound effect on the nervous system.” He went on to explain that music is an essential component of exercise that “allows levels and duration of physical output that were not possible without the musical stimulus.”

Many of us cannot imagine our workouts without those playlists to back us up during exercise, but why not start sooner? Playing those tunes while you prep for your workout could provide that X-factor you are missing to take it to the next level!

The Asian Journal of Sports Medicine

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20 Minute Treadmill Workout

It’s time to super-charge your treadmill time! Treadmill workouts can be some of the most efficient, challenging, calorie-burning routines around. This is one of our favourites, give it a try!

Time

Speed

Incline 

1 min.

10.5 km/h / 8.9 km/h / 7.2 km/h

0%

1 min.

11.3 km/h / 9.7 km/h /8 km/h

0%

1 min.

11.3 km/h / 9.7 km/h / 8 km/h

3%

1 min.

12.1 km/h / 10.5 km/h / 8.9 km/h

0%

1 min.

12.9 km/h / 11.3 km/h / 9.7 km/h

0%

2 min.

14.5 km/h  / 12.1 km/h / 10.5 km/h

0%

1 min.

10.5 km/h / 8.9 km/h / 6.4 km/h

6%

1 min.

11.3 km/h / 9.7 km/h / 7.2 km/h

0%

45 sec.

16.1 km/h / 14.5 km/h / 9.7 km/h

0%

Go two times through, followed by resistance training (weights, bands, or calisthenics).

Keep an eye on your heart rate to make sure you’re getting the most out of your workout, but not pushing too hard. First, calculate your maximum heart rate, which is 220 minus your age. If you’re a beginner, shoot for 50% to 65% of your maximum heart rate; 60% to 75% for intermediate level; and 70% to 85% for experienced exercisers. Adjust the workout as necessary to keep your heart rate in these ranges.

Spotted at: www.webmd.com

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The Benefits of Citrus

A couple of reasons why you may want to eat more oranges, grapefruits and lemons!

Put oranges, grapefruit and lemons on your grocery shopping list. A recent study of more than 69,000 women found that those who ate several servings a day of citrus had a 10% lower risk of stroke than women who ate less of the juicy fruits. And that’s not the only benefit. More did-you-know citrus facts:

Oranges tend to get all the glory when it comes to vitamin C (one medium orange has 70 mg, which satisfies nearly 100% of your daily needs), but a grapefruit actually has 88 mg, says Kerry Neville, a registered dietitian in Seattle. (The juice of one medium lemon meets 25% of your daily vitamin C requirements, while one lime comes in at 18%.)

Grapefruits are also an excellent source of vitamin A, an essential vitamin that helps promote healthy vision. Just half a grapefruit contains 31% of the daily recommended amount of vitamin A.

All citrus fruits contain fiber, which helps you feel full longer. That’s also why it’s better to eat the fruit itself (an orange, for example) rather than just drink fruit juice. Oranges have the most fiber of all citrus fruits: One medium orange contains 3 g.

Spotted at: www.womansday.com