Last year, Sport Aberdeen Fitness member Kevin Hendry’s personal fitness challenge saw him reach Everest Base Camp as part of an 18-day trip. 

With an interest in sport starting from an early age when he played football and basketball, Kevin completed the Baker Hughes 10k in his late thirties which was his first running race. Since then, he has cycled the length of Vietnam in two weeks and cycled Mongolia.

As an ambitious go-getter, he set his sights on his next challenge for 2024…

“Every year, I try to give myself a challenge, it’s usually something physical whether that be cycling or trekking.

“This year I was doing other stuff; I wasn’t going on an adventurous holiday. So, I thought to myself what am I going to do?”

The 61-year-old explained that he used Tanita body composition scales for the first time in January 2024 at Get active @ Jesmond:

“I was looking through the reading and thought maybe this is my challenge right in front of me. I looked at my bone mass, my body weight, and all the information as part of the analysis. I chose to focus on trying to improve my readings throughout the year.

“My goal was to reduce my weight (mainly body fat) and make myself leaner.

“I’ve been going to the gym for years and years so I know the equipment, I know how to use it and the process to go through. I wasn’t really too educated in the dietary side of things so I got myself an external online PT Ryan Stott to help with my nutrition.

“I was given a food plan to stick to – I don’t use the word ‘diet’ – that’s just a period of time then you go back to your old habits. I was also given exercises to follow.”

Kevin spoke about the importance of consistency whilst implementing changes to his diet. 

“In the beginning, it was tough. The food plan was tough, it wasn’t tough as in I was hungry or feeling like I was depriving myself, it was just changing the times I ate and what I’d eat. My PT would remind me to keep going and be consistent.

“I started using Tanita monthly, it would usually be at the start of the month and first thing in the morning before eating or drinking anything. I saw the progress coming every month and I felt great!

“I felt lean, my clothes fit better, I didn’t feel sluggish, I felt healthier.”

Speaking about the frequency of his gym workouts, Kevin said:

“Four one-hour sessions a week is what I was doing in the gym at Get active @ Jesmond to achieve my results.

“The facilities are fantastic, it’s spot on. There’s lots of new kit going in, it’s absolutely brilliant. A great selection of free weights and machines, and a nice mix of people who go to the gym there.

“I get motivation from the people who go, including the older people. It’s great to see such a good mix of ages and abilities – this all adds to the atmosphere.

“The staff are so friendly and helpful, it’s a good place with a good vibe.”

Talking through his typical gym routine, Kevin stated:

“Sometimes I’d go first thing in the morning at 6am and be finished by 7am and I’d be coming out of there so awake and feeling good and looking forward to my day.

“I usually prefer going to the gym in the morning, so I’d be done my exercises for the day but had the rest of the day to focus on my job or whatever else I was doing.

“It becomes a habit, it doesn’t have to be rigid – I would mix up my schedule between going at 6am or 6pm depending on what was happening in my life at the time.

“Most of my training was using free weights, not too many machines. And I’d always finish with a bit of cardio for 5-10 minutes.”

As someone with determination and a hunger for progress, Kevin said:

“I like to look at my training with a positive attitude – I get to go to the gym, rather than I’ve got to do this.

“Whatever weight I was doing one week, I’d be trying to up it for the next, or try to stay longer on the treadmill.

“I’d never push myself to the point where I wouldn’t enjoy the gym, it was always enjoyable and I felt a strong sense of achievement.

“As the weight came off and my body fat reduced, that motivated me to push on that little bit more.

“I mentioned it earlier but I think that being consistent is key. There were some weeks I’d do more than four sessions in the gym depending on what was happening that week in my life, but I’d never do less than four.”

Above: Kevin on his Mount Everest trek

Kevin’s results using the Tanita scales improved over 9 months:

“On 5^th January 2024 I weighed 98.5kg, my body fat percentage was 29.4% and my metabolic age was 70.

“By 1^st August 2024, my weight was 86.9kg, my body fat percentage reduced to 20.1% and my metabolic age was down to 46!

“I am really pleased with what I’ve done but there were sacrifices at the time, some were small but they made a big difference.

“But now, I’m not sacrificing any part of my life. This is my life.

“It is engrained in my routine now to go to the gym four times a week.”

“There’s one quote that really resonates with me: there are 24 hours in a day, you work 8, you sleep 7 which = 15 hours, so there is no excuse not to have 1 hour for the gym.

“Everybody can spare 1 hour; you would make time in your life to watch TV.

“The positive mental impact is equally as rewarding. It’s such a positive thing going to the gym, if you apply yourself and are consistent, you will see the results.

“So, get your big boy pants on, have a cup of tea, and crack on.”

Kevin also implemented other changes that he felt would have a positive impact on his health:

“I’ve had no bread since January, only bagels. I haven’t eaten chocolate for almost two years! I was a choc-a-holic but now, I don’t miss it.

“I decided to take a small step and have no chocolate for a day, which lead into a week, then a fortnight.

“The fear kicked in after that, I didn’t want to lose those 14 days I had achieved, I was determined to keep it going.

“As of 16^th August, I was at 625 days with no chocolate, and at 291 days with no ice cream, butter or margarine and I feel loads better for it!”

As well as looking after his physical and mental health, making memories and ticking off bucket list items is something which is really important to Kevin. He said:

“If the day comes that I’m in a care home I’m looking back on my life, I want to get my memory box out with my Passport and celebrate all the places I’ve been and worked and look at the photos I’ve taken.

“For example, my trip cycling around Mongolia.

“Parts are physically and mentally tough. You know you won’t enjoy every part of it. Sleeping in tents and hostels, not washing for 2-3 days, or brushing your teeth.

“It makes you appreciate what you have back here all the more. There’s no better feeling than when you’re on the flight home knowing that you’ve done it.

“Whether you liked it all or not, YOU DID IT. It is such a sense of achievement!”

Looking ahead to the future, Kevin hasn’t quite decided what his next challenge will be:

“I have a couple of ideas – I fancy something in the USA, either cycling or trekking. And I’d love to go to the North or South Pole.

“I realise now that I have more time behind me than in front of me, so keeping physically fit is so important to me. I’m not going to live until I’m 122, so I need to make every day count.

“I always flip things to be positive. Life has so many sides, a fifty pence coin has two sides, if you don’t like one side then flip it over. There is no such thing as failure, everything is a learning curve.”

If you feel inspired by Kevin’s story and are ready to unlock a healthier, happier you – then take advantage of Sport Aberdeen’s current Fitness membership offer. Join in September and get October free. Use code OCTFREE to redeem here.