BK Fitness in Sunshine Coast, Queensland | Fitness trainer

BK Fitness

Locality: Sunshine Coast, Queensland

Phone: +61 432 802 455

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• Gym/Physical fitness centre
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• Personal coach
• Fitness trainer

24.01.2022 Execute the basics ! Here we have Gabe performing some sumo deadlifts . Movement patterns emphasis on pushing, pulling, squatting and pressing more resemble how our muscles function in real life . They more effectively help us produce practical strength which we can use to complete our daily tasks. ... Use these lifts for weight loss. Build muscle mass to help your body burn more calories when you are at rest! Exercise the basics = results !

21.01.2022 Back Exercises: The DB Row : Focus Muscle Group : Lats/Rhomboids/Erector Spinae... The row involces scapula retraction, spinal extension and core stabilization. The lats are a massive muscle group and should be targeted with different exercises/angles. I aim my wrist towards my hip, getting a good contraction (squeeze) at the top of the movement, and a nice stretch on the way down. Lat Pulldowns: Focus Muscle Group: Lats/Rhomboids As you can see, im once again getting a nice squeeze at the bottom of the movement and really controlling the eccentric phase of the lift (the stretch). With both movements the focus is on putting the muscle through a full range of motion, getting a good squeeze at the top of the movement and stretching out the muscle with a good controlled tempo eccentric. Need help with your fitness program? Inbox now !!

20.01.2022 Less Excuses, More Effort Before I start my session I ask myself : What’s my goal for the session?... Am I adequately fuelled (nutrition) to perform at my best Always reminding myself how greatful I am to be in the right state (mentally and physically) to be in the gym and doing the movements I like to do Am I progressing from last week? ( Intensity/volume increase) Remind myself why I’m doing those today? Go into the gym with a plan, incision that plan and then go and execute. Need some help writing a program, not eating the right foods or just need some extra motivation ? Drop me a message now to get started!

19.01.2022 Hope everyone had a happy Easter! Hope you enjoyed yourself ( I did) and refreshed, ready to get stuck into another week of training/ goal setting ! Keen to get back into my training , focusing on getting my squats back on track as last few weeks have been sloppy to say the least!... Set goals Switch that mindset on Stay accountable to yourself Need help with your nutrition , programming or just need some extra motivation, inbox me now !

19.01.2022 Do it because you love it, no other reason! Yes , I play rugby league and I do need the strength and power that will allow me to compete in that sport . But the other reason I stay in shape, lift weights, keep my nutrition on point and look after my body is because I enjoy doing these things. ... I enjoy the way it feels to pull a good deadlift or bench a new PB. I enjoy the way I look when I see results after months of training. And that is reason enough to do whatever it is you enjoy ! Find your passion, be consistent with it and share your insights to whoever wants to listen!

17.01.2022 But it hurts my back...

16.01.2022 Conventional V Sumo I have been using a sumo stance for majority of my deadlifts. I feel my glutes/quads are more involved when I use sumo stance.... I decided to try conventional and found the following : Mobility was an issue (hamstrings/hips) More hamstring/lower back muscle activation as well as lats I will be implementing this stance more often as I enjoyed the switch up and enjoyed the fact it fired up different muscle groups !

12.01.2022 Build Explosive Power: Power is the product of equal parts strength and speed! To create force quickly ... As an athlete, is there much point in being able to deadlift 3x your body weight or squat Godzilla if you can’t jump bend down to dummy half for a scoot or be able to leap above your opponent and block a dunk? Strength is always foundation, but your focus should be aimed at being able to move, leap, sprint, lunge , dive at any given moment in your sport !

10.01.2022 Workouts getting boring? Not seeing results? Sick of your gym? Come and train with me be able to utuilise this great facility. ... I can help you with: - Muscle gain/bodybuilding - Powerlifting - Weight Loss - Athlete Development - Boxing skills and conditioning Checlk the vid and drop me an inbox now !

10.01.2022 Another Leg Day in the books Squats: 3 x 2 seats at 130kg Dropped back 10kg to focus on depoth and drive out of "the hole".... Still not as fast as id like but persistence is key. SLD: Focusing on big stretch of the hamstrings, and hip extension and squeezing glutes at the top of the movement. Hack Squat: Smashed the quads with this. Didnt go heavy, focused on volume and pumping blood into the quads. Need diretion? Need a programme ? Hit me up !

09.01.2022 Master the basics, get results !!! I’ll say it again , execute the basics !! No magic exercises, no special pills! ... Eat right, get strong and burn fat = feel great #bkfitness #madetomove

06.01.2022 There is no magic formula. There are new secret suppliments. Find the time and be consistent.... I realise with work and other obligations it may be hard to get to the gym or to find time to excercise but when you get down to it, you should be thinking of this as a long term investment in yourself. Create healthy habits, healthy routines and stay away from negative people/feedback/anything that is stopping you from living a healthy lifestyle. If your struggling with motivation or the understanding of a workout routine, drop me an inbox and get help from a fitness proffessional.

05.01.2022 Muscle/wight gain: Eat in a calorie surplus ( more calories than you burn in a day) Weight loss: Eat in a calorie deficit ( less than you burn in a day) Simples... What you do in the gym is only the catalyst for growth/weight loss. What you put into your body is critical! Be mindful of the amount of food you are eating.

04.01.2022 There are a few ways to increase your power as an athlete. Number 1 is to become strong. That is always priority. As an athlete, you should be performing some sort of strength training. Another option is post activation potentiaition (PAP). When performing a lift, the body will recruit large amounts of muscle fibers and motor units whilst stimulating high levels of CNS activity. Straight after your lift, those motor units are available for max explosive movements.... The intensity of your lift should be up around 85-95% of your 1 Rep Max(not in the case of the video for filming purposes) Here I am completing a KB Squat into a box jump (similar movement patterns). Want to learn more about strength training and power training? Drop me an inbox now

02.01.2022 Here we have Vicko perfomring the bench press. Awesome compound upper body movement thats garaunteed to put on muscle and get you strong. Athletes need to become strong.... Why is training strength so important? When you increase your maximal strength, you increase your body’s ability to apply force. Force is the name of the game when it comes to athletics. Think about it. When you increase your lower body’s ability to apply force to the ground you jump higher, you run faster (because your stride is longer), you box out better (stronger and more stable hips/legs), you kick a ball harder, etc.