DKFit Personal Training in Kilsyth, Victoria, Australia | Personal coach

DKFit Personal Training

Locality: Kilsyth, Victoria, Australia

Phone: +61 432 627 378

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• Business service
• Personal coach
• Fitness trainer

23.01.2022 Do you drink enough water? How much water do you drink per day? 2 litres? 1 litre? Less? Water is SUPER important for the human body to function properly. ... The average person needs to drink between 2-4 litres of water per day. Why? Let me give you some reason why: - Promotes weight loss. - Flushes out the toxins and waste products from the body. - Regulates body temperature (through sweating). - Increases energy levels. - Promotes healthy skin. Here are some tips to help you drink more water per day! 1. Carry a reusable bottle with you everywhere you go. 2. Have a glass of water with every meal. 3. Replace other drinks (e.g. coffee, soft drink) with water instead. 4. Add lemon, lime or strawberries to your water to add some flavour. 5. Set reminders to drink water on your phone or other smart devices. Hopefully this will help you in drinking more water! Need help getting started on achieving your health and fitness goals? PT? Nutrition Advice? Shoot me a DM or contact me on 0432 627 378 or [email protected]

20.01.2022 Why do I train? - Makes me feel strong. - Great stress reliever. ... - Boosts my self-confidence. - Challenges me physically and mentally. - But most importantly, its makes me HAPPY! Make sure when your exercising in the gym, your doing it for the right reasons. Not to look like an fitness influencer on instagram, not to get noticed by someone else. At the end of the day, the only person you should be impressing is YOURSELF! Need help getting started on achieving your health and fitness goals? PT? Nutrition Advice? Shoot me a DM or contact me on 0432 627 378 or [email protected]

13.01.2022 Should you use a pad when squatting? The short answer - NO. Heres 2 problems with using a pad when squatting: ... 1. It encourages poor bar placement. Using a pad increases the height of the bar on your back shifting the centre of gravity and changing the biomechanics of the squat (e.g. leaning forward more during the eccentric/downward phase of the squat). 2. Placing a pad on the bar can also cause the bar to be unstable. When you have an increased amount of weight on your back, you DO NOT want the bar to be sliding up and down while you are squatting as this will make you unbalanced and could lead to injury. People will commonly use the pad when they squat due to the bar feeing uncomfortable/painful on the neck/back area. This is due to POOR BAR PLACEMENT. The mistake most people make is that they place the bar too high on the neck area causing pain and discomfort. This is where the bar should be placed when performing a squat: > High Bar Squat: The bar should be resting on your trapezius muscles. Squeeze your shoulder blades together and this will create a sort of meat cushion for the bar, so it won’t be resting on any bones. > Low Bar Squat: The bar should rest approx. 2 inches lower than the high bar, positioning it on top of your rear delts. This will be slightly more uncomfortable than the high bar position, as it requires your shoulders, back and chest to be really tight. In conclusion - DON’T use the pad. Need help getting started on achieving your health and fitness goals? PT? Nutrition Advice? Shoot me a DM or contact me on 0432 627 378 or [email protected]

09.01.2022 Smartwatches: A Two Part Series Part 1: How accurate is your smart watch when it comes to counting calories burned? Do you own a smartwatch? (E.g. Apple watch, Fitbit, Garmin, etc).... If like me and most other people your answer is yes, do you use it to track how many calories you burn during a workout or throughout the day? If also yes, did you know that your smart watch is most likely calculating your energy expenditure / calories burned incorrectly? In a study conducted by Stanford University, it was found that when it comes to calculating energy expenditure accurately, the most accurate brand of smart watch was still off by ~30% with the least accurate being off by 93%. So even if you own the smart watch that was off by 30%, your energy expenditure / calories burned is still going to be wrong. For example, if your watch has told you that you have burned 750kcal of activity, you could actually be sitting anywhere between 525kcal and 975kcal. So, if your using your smart watch to track how many calories your burning on any given day, I wouldn’t rely on the accuracy of it! Stay tuned for part 2! Need help getting started on achieving your health and fitness goals? PT? Nutrition Advice? Shoot me a DM or contact me on 0432 627 378 or [email protected]

06.01.2022 How much sleep do you get? 6 hours? 8 hours? More? Less? For me, getting the proper amount of sleep is one of my biggest struggles (mostly due to me being on my phone scrolling through social media ). ... According to the Sleep Foundation, we need on average between 7-9 hours of sleep per night. Sleep is SUPER important. Why? Let me give you 5 of the many reasons why getting a good nights sleep is important: 1. Improves concentration and productivity levels. 2. Increases in muscle growth. 3. Increases fat loss production. 4. Improves athletic/workout performance. 5. Decreases in health related diseases (e.g. heart disease, stroke). Here are some effective strategies to getting a good nights sleep that I will be trying myself: - Create a night time routine. - Don’t scroll through social media for countless hours. - Make your room as dark as you possibly can. - Keep your room at a cool temperature. - Use a white noise machine to block out any noise from outside your room. One of my goals for 2021 is to get at least 8hrs of sleep per night and I recommend you guys do it to! Need help getting started on achieving your health and fitness goals? PT? Nutrition Advice? Shoot me a DM or contact me on 0432 627 378 or [email protected]

05.01.2022 DKFit Personal Training has a new home! As of Monday 23rd Nov I will be operating out of Spartans Gym in Kilsyth! I am now taking on face to face clients for 1:1 PT, shoot me a DM if you are interested and we can get started right away! ... I am SUPER excited to finally get back into the gym and help my clients smash their goals!

05.01.2022 Smartwatches: A Two Part Series Part 2: So, are smartwatches all they are cracked up to be when it comes to fitness? Following on from part 1, smartwatches may be unreliable when it comes to counting how many calories your burning, BUT they are great when it comes to other things! ... 1. Accountability: Most smartwatches can track your goals and progress, providing encouragement and motivation to do things like walk more steps that day, run a bit further or exercise that little bit longer. 2. Visual Progress: You are able to log and see your progress such as how many steps you’ve taken, tracking your heart rate during a workout, seeing your distance covered during a run, etc. 3. Sleep: Your quality of sleep is super important as it can affect your metabolism, energy levels, mood and cravings. Many smartwatches can track your sleep patterns, how deep or light your sleep was, how many times you woke up, as well as how long you slept! There are many other great functions that smart watches can do such as connecting to other smart devices such as tablets and laptops, receiving phone calls and text messages, streaming music, the list goes on but you get the idea! In conclusion, smartwatches have so many functions that can help you to achieve your health and fitness goals and the pros definitely outweigh the cons! Personally, I love my smartwatch and use it everyday and would recommend anyone wanting to kickstart their fitness journey to consider getting one..... ....just don’t use it to count your calories burned Need help getting started on achieving your health and fitness goals? PT? Nutrition Advice? Shoot me a DM or contact me on 0432 627 378 or [email protected] #fitness #workout #exercise #motivation #gym #iso #homeworkout #health #personaltrainer #melbourne #bodybuilding #aesthetic #infopost #smartwatch #energyexpenditure #calories #caloriecounting

03.01.2022 Full Body Band Only Workout! - Can easily be performed just about anywhere! - The only equipment you will need is a resistance band. - Make sure you do a proper warm-up before starting! ... 3 Sets / 12-15 Reps / 1min Rest 1: Front Squat w/ Overhead Press 2: Push Up 3: Bent Over Row 4: Squat Hold w/ Pull-Apart 5: Tricep Pushdown** 6: Bicep Curl **If you don’t have something to tie your band to for the Tricep Pushdown, you can perform a Overhead Tricep Extension instead If you want to challenge yourself more you can: - Increase the number of sets or reps. - Superset triceps and biceps together. Let me know how you go! Need help getting started on achieving your health and fitness goals? PT? Nutrition Advice? Shoot me a DM or contact me on 0432 627 378 or [email protected]