Karina Shah PT in Cloverdale | Local service

Karina Shah PT

Locality: Cloverdale

Phone: +61 432 068 074

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• Local service
• Coach
• Fitness trainer

25.01.2022 What does your plate look like? I have been LOVING getting my fruit and veg boxes while I'm trying to stay away from the supermarket. It has honestly helped me to stay on track so much. I've said it before and I'll say it again. Think VERY carefully about what you buy because !... Do not fool yourself. It goes in that basket and it's going on your plate. So be smart and go get a fruit and veggie box from your local supplier that needs your support Be smart and also support your local gelato maker so you have a treat in the freezer! I have used @wafresh.delivered , @blakestreetmerchant and the people's produce so far If you need help check out my online training and you'll get some inspiration on the inspiration page @trainingwithkarina #perth #perthfitfam #health #eatarainbow #fitfam

24.01.2022 This week is another opportunity to push ourselves to be better than we were last week. Don't get caught up on the big stuff. I've learnt the biggest steps come from the smallest changes and it's almost always a mental shift. Get out there, get some fresh air, take your BCAAs for a walk and open your mind to change @ruleoneproteins_au @globalnutritionaustralia ... #perth #perthfitfam #change #inspiration #fitfam

23.01.2022 53kg 53kg (6 years later) Here's a little reminder that weight isn't everything. Ain't no way me on the left could have looked like me on the right without all of that time and training.... Let's not forget that in the first photo I don't have a great relationship with food and in the second I am a few days out from comp so neither were particularly 'healthy' states but this is the difference building muscle can make over time. #bodybuilding #perthfitfam #fitperthlife #ifbb #fitfam #progress

22.01.2022 Prioritise growth. Prioritise health. Prioritise your happiness. Diet phases are PHASES. Deficits are not for life #health #perthfitfam #fitness #healthy #fitfam

22.01.2022 10 days ago today. Because I LOVE a good progress photo. @ifbbwa #ifbbwa #perthfitfam #progressphoto #flex #compprep

22.01.2022 Follow my activewear company on Facebook and Instagram to stay up to date with new releases, pop ups and discounts I'll always have a special discount for my fitness crew. https://www.instagram.com/newstandardapparel/

22.01.2022 Push yourself but with good form and in a manageable way. That way you will learn to love the challenge rather than hating the difficulty. Be structured and focused. Whether you're a beginner or an expert your hardest rep is still just as hard, just with a different weight and with new appreciation. My 5th week of the pull up progression @trainingwithkarina... #perthfitfam #fitperthlife #perth #pullups #progress

21.01.2022 Dieted for 6 days. Feeling unreasonably excellent. Can't believe we are only 22 days into January! Definitely making the days count over here. Are you? #newyear #january #newstandardapparel #perthfitfam #diet

21.01.2022 Glute class 6:30pm https://www.tinyurl.com/bookgluteworks

19.01.2022 APOCALYPSE FOOD SHOP. Let's talk alternate protein sources With the shops a bit crazy at the moment, maybe you can't get what you usually buy or like me you just want to get in and out very quickly without having to scour the meat department. Here are some of my favourite alternatives with high protein that I'm finding easier on the shelves.... Vegie delights - tender fillets and vegie roast are my favourite but check the nutritional information and choose wisely. Tvp or tsp - super high protein, cheap, long lasting, high volume. Rehydrate then use as mince! I like to rehydrate it with stock. Tofu - be mindful here, some can be a lot higher in fat, which is fine but if you want higher protein just check the nutritional panel. Egg whites - I usually get the frozen packs but they have been a little hard to find. The cartons seem to be grouped with the vegan/vego food which is largely untouched! Make sure you have a decent serving. I do at least 160g per meal. Kangaroo - high protein, high iron, 1kg packs for ~$10, the most sustainably sourced meat in Australia. At the moment I am just grabbing the mince but the burgers are my next favourite. Protein powder - most of us have this already. My favourites are from @ruleoneproteins_au If you increase your protein powder make sure you're eating lots of vegetables so you don't miss out on your micronutrients! @globalnutritionaustralia @newstandardapparel #newstandardapparel #perthfitfam #apocalypsehaul #perth #protein #healthy @ Perth, Western Australia

19.01.2022 Be conscious about how the food you eat actually makes you feel. Taste feeling. I find it very important to hit that sweet spot between enjoying a treat vs overdoing it and losing that good feeling then feeling guilty and way too full. Is this something you've thought about or is it just me? @trainingwithkarina... #treatyoself #offseason #perth #perthfitfam #healthyhabits

19.01.2022 Reminder that there is no glutes class tonight! We will be back next year 6th January.

19.01.2022 NEW Healthy banana bread recipe added for your meal inspiration Join up for access to this and your new killer workout plan! www.newstandard-apparel.com.au/online-training-plans

18.01.2022 Morning thoughts How prep changes and challenges you mentally. How many times have you been given a challenge or opportunity and you decide you will give it 100% and do 'whatever it takes'? How often is the path so clearly mapped out for you, with exactly what it takes written down on paper? I can't think of too many.... Do you know that feeling when you go for a run (rare for me) and you give yourself that huge push at the end and sprint for the finish no matter what? For me, prep is that feeling and that commitment the whole way through. Up to 16 weeks of that stubbornness and motivation in your head. A real opportunity to do whatever it takes, test and strengthen your willpower. The body is just a reflection of this mindset but really it's the challenge and the process that inspires me. This is my peak week last year and I'm going to destroy it @ifbbwa @globalnutritionaustralia #ifbb #omarastatechamps #motivation #perthfitfam #compprep

17.01.2022 Glutes class is back 6:30pm tonight. Book in -> https://tinyurl.com/bookgluteworks

17.01.2022 1 day out! Can't wait for those good vibes tomorrow! @globalnutritionaustralia #perth #perthfitfam #1dayout #australia #fitfam

17.01.2022 Is 2020 going to be good to you or are you going to be good to 2020? 2 days in and I have ticked so much off my list already. Things that won't get done by themselves. Things that no one is going to do for me. #hardwork #fitfam #perth #motivation #fitspo

16.01.2022 Sessions for next week are all booked in please DM or text for any extra bookings. Current clients should be getting their progress pictures and measurements taken before the end of the year. Please wear or bring some shorts! Online clients and gym members can book a separate 15min check in with body fat %, photos and review.... NEVER underestimate the importance in tracking, assessing and appreciating your progress. My clients have worked for some amazing transformations this year

16.01.2022 It's refeed day, but to be honest it's more like a regular day. My relationship with food and listening to my own hunger signals has improved dramatically over the last year and I'm so much happier for it. There is so much rubbish about what you should eat floating around out there. So much villainizing of food groups that leads to worse eating habits and a lack of basic nutrition understanding. Do yourself a favour and get yourself an AMAZING coach who tells you WHY. Ask que...stions, learn and educate yourself. Be consistent, patient and hard working. And eat your carbs @mikeomaracompprepcoach @ifbbwa #omaraclassic2020 #lifestyle #perthfitfam #perth #fitfam #carbs

15.01.2022 Competing this Saturday! Anyone who wants to come watch, learn, judge and support let me know so you can be on our table

14.01.2022 Glute class tonight starting with squat technique make sure you're booked in https://tinyurl.com/bookgluteworks

13.01.2022 Backstage before prejudging with overall bikini winner @kjanas_wwf @ifbbwa #perth #perthfitfam #perthfitness #backstage #twinning

13.01.2022 Glutes class is back on at 6:30pm tonight. Make sure you book on setmore. Going through some more advanced techniques with easier options for beginners. Guys can get involved too. Let's see if you can keep up with the ladies!

13.01.2022 Here's the thing: When you're dieting, people think you're not eating what you want. When they see you not tracking they think you're finally eating what you want.... What if I have goals and I WANT to track what I eat. What if my goals and health are more important to me than eating what I am craving? What if every time I diet down to compete, every single thing I eat is actually exactly what I want? Like it or not you always eat according to your goals and priorities. So don't feel bad if you are prioritising something else in your life, and don't think someone is weird for prioritising their goals #perth #perthfitfam #fitperthlife #health #fitfam #healthyeating #iifym

12.01.2022 Time for a holiday! Clients will have an email from me waiting in their inbox Anyone wanting to book in an appointment, my schedule is updated in Shedul so fire away!... Class attendees the Glutes class has not yet been covered but check the gym page for updates if it does run. I will be back to work on the 3rd March and look forward to seeing you all then!

12.01.2022 Here's a little reminder that bloating is normal, it doesn't mean you've put on fat, you still look good and you're probably the only one who is bothered by it #newstandardapparel #perthfitfam #compprep #fitness #health

11.01.2022 VIP access to the Leggings Launch is LIVE I can't wait for you guys to try them. Literally the best leggings I've ever worn. Would I settle for anything less? Hell no! Message me for free same day delivery in Perth ... #perth #perthfitfam #activewear #fitfam #australia

11.01.2022 . Why do you already do these things? Is it for the approval of other people or is it to look and feel great? You've always said that you do it for you, so here is your chance to prove it!... Times like this can be a mental game, stuck at home with your own thoughts. Don't you want your thoughts to be positive, don't you want to see growth? You're either going to spend this time stepping towards your goals or you're going to be taking a huge leap back. It's your choice.

11.01.2022 Casually excited about this #ifbb #perthfitfam #perth #4weeksout

09.01.2022 How's your week going? Are you moving forwards? Are you taking care of yourself? (New jumpers in @newstandardapparel) #perth #perthfitfam #motivation #positive #fitfam

08.01.2022 Training on holidays Usually I still get my 5 days in when I'm on holidays but that depends on how my energy levels are, lower body muscle fatigue and how easily I can get to the gym. It's always important to listen to your body and allow your muscles to repair. If you didn't train legs but you did 15,000 steps, guess what? You will have broken down muscle fibres in your legs that need to repair.... I ENJOY training. So why would I stop because I'm travelling? Find something you enjoy and you won't need a break @ruleoneproteins_au @globalnutritionaustralia #ruleoneproteins #srilanka #ella #fitfam #travel

08.01.2022 Harder than it looks Part of today's finisher superset. Hammies are toast #hamstrings #legday #perthfitfam #gym #fitness

06.01.2022 1st place bikini open IFBB O'Mara Classic! There is always a killer line-up of bikini girls in this show. So happy to have been able to pull this off in 8 weeks with a 2 week holiday returning less than 2 weeks out! On stage a little heavier than last time but I've been training hard so my shape is improved even if I wasn't as lean!... Qualified for Spain in September, proved to myself than I can do anything and made some friends for life Thank you @mikeomaracompprepcoach for telling me to get on stage and your wisdom and support. My sponsor @globalnutritionaustralia you guys are so good to me! Friends, family and other competitors. Watch this space for the next shape @ifbbwa @ruleoneproteins_au #omaraclassic2020 #perth #perthfitfam #fitfam #bikinicomp #fitness

06.01.2022 How many of these can you do? The answer should be ALL OF THEM! Make 2020 the year you ace the fundamentals and start training like an athlete. Actually contract the tricep during a tricep pushdown. If you can't contract with that weight, it's too heavy.... Squat correctly. Not ATG, not just low, but correctly. Feel your rear delts. If you just googled 'rear delts' we have a problem. Focus on the stretch in your ab routine. I know the crunch feels like it's doing all the work but the stretch is just as important and likely your weakness. Do a good FAIL of a lat pulldown. That's right, be able to push yourself and fail the weight, not fail the movement. Train hard and DON'T feel sore the day after This is a sign that you are training and eating right consistently. Pain is not the sign of a good workout! Perform Bulgarian split squats without stumbling or bailing. We're not doing squats on bosu balls with a dumbbell above our heads or rubbish like that but we should have decent balance and the ability to perform single leg movements. Romanian deadlift as high as possible and still feel a stretch in the hamstrings. Lower is NOT better. If you're going to the ground, consider if you're actually the most flexible person I've ever met, then try again. Who got 8/8? FREE CONSULTS for January now available

06.01.2022 Evening walkies getting out for some steps. How many times are you getting out a week? Remember to take your water peeps it's going to be getting warm! @globalnutritionaustralia @ruleoneproteins_au #walkies #cardio #perthfitfam #perth #fitfam

06.01.2022 Keita's One Year Transformation! After a 6.5kg weight loss period in 2018 we got to work on our new goals. We have spent the year building a strong base and then focusing on creating shape and increasing muscle mass. Our focuses this year have been growing the back, shoulders and glutes. I have INCREASED her calorie consumption to create a better environment for muscle growth.... She is the SAME WEIGHT in these photos but with increased muscle mass and decreased body fat percentage. No low calories here, minimal cardio, just consistency and a hell of a lot of fun (unless you ask her about hip thrust pyramids, but hey, they worked!) Well done, you get what you work for and you clearly worked hard (and smart). What will we achieve this year?

05.01.2022 Don't kid yourself, 1/12 of this year is almost over. What have you done? Honestly I care more about constantly stepping in the right direction instead of one big leap then nothing at all. January was my time to: get my hip thrust strength back, take steps towards feeling comfortable squatting again, organise my activewear storage (for my brand), improve how I maintain my physical space, spend time with the family.... Nothing big but I acknowledge the progress. #progress #motivation #perthfitfam #perth #fitperthlife #healthy #fitfam

04.01.2022 Pumpkin Muffin recipe Pumpkin puree (pre make and cool down) 350g pumpkin 60g water... - microwave covered until cooked through then puree PROCESS 100g CSR lite sugar 55g olive oil spread - process for 5 mins ADD 1 egg Pre made pumpkin puree - combine FOLD IN 1 cup self raising flour 1 cup lupin flour 45g almond meal/flour 2 tsp baking powder OPTIONAL Fold in choc chips I also added some cheesecake flavdrops for extra sweetness. Bake for 15/20 depending on your oven. My mix made 12 165 Calories 18C 7P 8F Enjoy and sorry in advance I'm no cook. #healthyeating #muffins #perthfitfam #iifym #fitfam

04.01.2022 Cya 2019 Starting 2020 right by: -Having a healthy delicious breakfast -Doing my morning stretches... -Tracking my macros -Making the final steps beginning my new company (no days off) -Booking in my Italian conversation session (it has been a while) -Finding enjoyment in my normal routine BECAUSE you shouldn't be living for your holidays. You should enjoy your standard, what you do every day. That's true happiness What are you doing to start the year right? #motivation #newyear #perthfitfam #fitness #perthpt

04.01.2022 Yeow! It's stage photo time @amptimaging aced it

04.01.2022 Who's heading straight to the gym at 6pm? #perth #perthfitfam #fitperthlife #fitfam #gym

03.01.2022 Pumpkin Spice Protein Oats 337 Calories 33P 27C 13F I've never been a huge fan of zucchini in my sweet bowls but my god do I LOVE pumpkin! At 26 calories per 100g they are the perfect tasty volumiser.... 120g grilled pumpkin (diced and no oil) 20g Oats 15g @rivalus soft serve vanilla protein 100g egg whites Cinnamon Spice Mix together and microwave for 1:30/2 mins. Watch it because those egg whites expand! Top with 20g PB and some sugar free sauce. You're welcome Let me know if you like recipe posts or prefer them in stories! #recipe #pumpkin #proats #perthfitfam #healthy

02.01.2022 Online Training Portal LAUNCHED https://www.newstandard-apparel.com.au/online-training-plans This week's plans are updated and ready to go. See you on the forum!

01.01.2022 Fitmas tips for success: BRING something healthy to share FILL your plate up with veggies TASTE everything but don't overdo it (experience food > things you've eaten a million times before)... ENJOY don't DESTROY. Don't commit to undoing all your hard work. Don't eat past the point of enjoyment. Be more relaxed about your diet but with a positive mindset and using the tools you've learnt through the year to eat mindfully and make smarter decisions. This will make it easier to bounce straight back into your normal routine. You've got this team

01.01.2022 Glutes class is back as usual 6:30pm tonight! Time to grow Make sure you're booked in!