Giacinta Killen Personal Training | Gym/Physical fitness centre

Giacinta Killen Personal Training

Phone: +61 430 802 215

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25.01.2022 12 WEEKS PROGRESS consistency pays off over time. don't underestimate the power of small habits compounding over time, combined with education. crash diets... skinny teas low carb/keto/etc crazy cardio fasting conservative calorie deficit emphasis on protein 4x weight training per week step target WORK WITH ME gkillenpt.com [email protected] TRAIN WITH ME FOR $20 A WEEK LINK IN BIO #gym #exercise #fitness #fitfam #fit #fitnessmotivation #loseweight #weightloss #glutes #gluteworkout #femaleweightloss #selflovetips #lowerbody #deadlifts #fatloss #transformation #musclegain #weightgain #strongnotskinny #bodytransformation #beforeandafter #weightlossmotivation #legday #gains #bootyday #fitnesschallenge #personaltraining #onlinecoaching #onlinetraining

25.01.2022 STOP TRYING TO BURN CALORIES I get asked this daily from clients, especially the ones who've purchased their first step tracker & are over the moon to find they've burnt 3000+ calories according to their new toy! Unfortunately, whilst I love & recommend fitness trackers to track your steps & daily movement, a recent American study showed that "across the board, no devices had an error rate less than 20 percent for calculating calories burned" ... It's also important to note that you DO NOT EAT BACK YOUR "CALORIES BURNED". This shouldve have been taken into account when setting up your calories & can completely throw you out of your deficit if fat loss is your goal. So TLDR; use your trackers as a step counter & HRM if you so need to, ignore calories burned and don't eat them back! .https://www.mdpi.com/2075-4426/7/2/3/htm WORK WITH ME gkillenpt.com [email protected] TRAIN WITH ME FOR $20 A WEEK LINK IN BIO #gym #exercise #fitness #fitfam #fit #fitnessmotivation #loseweight #weightloss #fitbit #calories #macros #fatloss #transformation #diet #fitnesswatch #strongnotskinny #bodytransformation #beforeandafter #weightlossmotivation #gains #selflove #fitnesschallenge #personaltraining #onlinecoaching #onlinetraining #mindset

20.01.2022 Can't wait to get more incredible results like these! Will be releasing 2 exciting things next week whos ready? WORK WITH ME ... gkillenpt.com [email protected] TRAIN WITH ME FOR $20 A WEEK LINK IN BIO #gym #exercise #fitness #fitfam #fit #fitnessmotivation #loseweight #weightloss #glutes #gluteworkout #femaleweightloss #femalefatloss #fatloss #transformation #weightlossresults #beforeandafter #motivation #bodytransformation #weightlossmotivation #legday #gains #musclebuilding #bootyday #fitnesschallenge #personaltraining #onlinecoaching #onlinetraining #Blacktown #sydney

17.01.2022 JUST UPDATED MY 1 ON 1 COACHING OPTIONS TO SUIT A VARIETY OF BUDGETS Currently: 3 online coaching spots available https://www.gkillenpt.com/1-on-1-online-coaching

17.01.2022 12 WEEK 2021 RESET CHALLENGE STARTS FEB 1 / SIGN UP HERE: https://tinyurl.com/yxgtn25p BEST TRANSFORMATION WINS 12 WEEKS FREE ONLINE COACHING WITH ME! ... All info is in the slides, options for ALL budgets. #gym #exercise #fitness #fitfam #fit #fitnessmotivation #loseweight #weightloss #glutes #gluteworkout #femaleweightloss #femalefatloss #fatloss #transformation #weightlossresults #beforeandafter #motivation #bodytransformation #weightlossmotivation #legday #gains #musclebuilding #bootyday #fitnesschallenge #personaltraining #onlinecoaching #onlinetraining #Blacktown #sydney

17.01.2022 21 THINGS YOU NEED TO STOP DOING IN 2021 Part 2 8. detoxes. they dont exist. have a liver? great, youre detoxing! 9. only training legs. ladies, we need a well balanced, functioning physique. neglect upper body & youre opening yourself up to injury. plus who doesn't want some nice boulder shoulders & wings ... 10. cutting cards! again, there's NO reason to do this to advance towards your goals, yojre just making yourself miserable for no reason. carbs are your workout FUEL, eat em! 11. work out/program hopping. you need to stick to a program for 3+ weeks to see significant progress! get a coach to write one for you & FOLLOW IT!! 12. rushing through your workouts. SLOW DOWN. read your program carefully, follow it to a T & if you feel like you need to rush through it, drop the weight so its more manageable. 13. feeling like you dont belong in the gym. did you get a membership? cool, you belong there! whatever your age, race, gender, exercise level- you belong. 14. using the scale as the be all, end all. the scale is ONE of MANY tools. what do you think matters more- the body you live in or an arbitrary volatile numberm NEW AFFORDABLE 12 WEEK ADVANCED PROGRAM COMING SOON 12 WEEK CHALLENGE WITH PRIZES COMING SOON WORK WITH ME gkillenpt.com [email protected] TRAIN WITH ME FOR $20 A WEEK LINK IN BIO #gym #exercise #fitness #fitfam #fit #fitnessmotivation #loseweight #weightloss #glutes #gluteworkout #femaleweightloss #selflovetips #lowerbody #fatloss #transformation #musclegain #weightgain #strongnotskinny #bodytransformation #beforeandafter #weightlossmotivation #legday #gains #selflove #bootyday #fitnesschallenge #personaltraining #onlinecoaching #onlinetraining #mindset

13.01.2022 LOSE FAT WITHOUT LOSING MUSCLE Main Points: Resistance train Eat enough protein... Have a moderate caloric deficit Utilise diet breaks WORK WITH ME gkillenpt.com [email protected] TRAIN WITH ME FOR $20 A WEEK LINK IN BIO #gym #exercise #fitness #fitfam #fit #fitnessmotivation #loseweight #weightloss #fitbit #calories #macros #fatloss #transformation #diet #fitnesswatch #strongnotskinny #bodytransformation #beforeandafter #weightlossmotivation #gains #selflove #fitnesschallenge #personaltraining #onlinecoaching #onlinetraining #mindset

13.01.2022 PRE & POST WORKOUT NUTRITION I see people overcomplicate this (as with most things ALL the time. Unless you're an athlete, it really doesn't matter & it's just adding 1 more thing for you to be semantic over, whilst neglecting the basics. Have a swipe through to have a look at the (really easy) basics when it comes to nutrition around training. ... WORK WITH ME gkillenpt.com [email protected] TRAIN WITH ME FOR $20 A WEEK LINK IN BIO #gym #exercise #fitness #fitfam #fit #fitnessmotivation #loseweight #weightloss #fitbit #calories #macros #fatloss #transformation #diet #fitnesswatch #strongnotskinny #bodytransformation #beforeandafter #weightlossmotivation #gains #selflove #fitnesschallenge #personaltraining #onlinecoaching #onlinetraining #mindset

12.01.2022 2020, what a year Started off great, built my own little kick ass community of women who's goal was to get stronger. Then COVID hit & had the worst 3 months of my life as I couldn't do the thing that I loved- my job. if you know me you know how hard it is for me to do nothing ... Managed to survive 3 months of lockdown (somehow lol) & spent the next 6 months working my ass off in both my own training & my clients. Working sometimes 10-12 hour days, 6-7 days a week, enjoying myself but burning the candle well & truly at both ends. The past 3 months have been the most stressful of my life, not just from work but personal issues too. In fact my work & clients have been an escape for me when stuff in my personal life has hadn't been going so well. Focusing on their goals helped me put my own into perspective. 364 days later im the happiest ive ever been in my life. my business has grown more than I couldve ever even imagined it, im branching into more online work, I put out an affordable workout guide (link is in my bio) which has helped dozens of people & my personal life has taken a turn for the better. Lots of ups & LOTS of downs this year but I think they're needed. you can't appreciate the ups without the downs & I've learnt the most important thing about the inevitable downs is having an incredible support system (mum, dad, friends, other family etc) I have quite a few goals for my business & my clients next year, so providing this COVID thing stays at bay, I cannot wait to get right back into the swing of things. Im talking 12 week challenges (stay tuned!) with prizes & a HUGE emphasis on my online clientele. I want to thank every single one of my clients from all around the world (which is so nuts to me!) for supporting me consistently throughout 2020, I couldn't have asked for better ladies to surround myself with, truly. Thanks for listening to my rambles too. Happy New Years everyone, here's to 2021 to being slightly easier to get through

10.01.2022 HOW TO SET YOUR CALORIES FOR FAT LOSS While I believe that getting a coach is the easiest & most foolproof way to get to your goals, I understand that for a lot of people that isn't isn't the cards for them for many reasons. In saying that, this is why I've made this step by step guide to set your own calories for fat loss. ... It's not as easy as "eat 1200/1500/1800/etc calories a day" or "just find your maintenance!" Especially as women, most of us have spent a lot of our lives yoyo dieting & restricting our food so our metabolisms may not be in the best shape, hence why starting with a 2-3 week "test period" is super important (this is what I do with my clients!) No 2 people are going to have the same metabolic rate, even if they share the same height, weight & body fat. Find your PERSONAL maintenance & then go from there. Let me know if this helped you! WORK WITH ME gkillenpt.com [email protected] TRAIN WITH ME FOR $20 A WEEK LINK IN BIO #gym #exercise #fitness #fitfam #fit #fitnessmotivation #loseweight #weightloss #selflovetips #calories #macros #fatloss #transformation #diet #weightgain #strongnotskinny #bodytransformation #beforeandafter #weightlossmotivation #gains #selflove #fitnesschallenge #personaltraining #onlinecoaching #onlinetraining #mindset

05.01.2022 21 THINGS YOU NEED TO STOP DOING IN 2021 Part 1 1. waist trainers. they restrict your breathing & rearrange your organs. oh & they don't work. all that pain for 0 gain. 2. working out 7 days a week. your muscles need RECOVERY to grow, youre just gonna burn yourself out & increase risk of injury.... 3. attempting to eat "100% clean". youre setting yourself up for a binge for no benefit. you can eat a cookie & still reach your goals. 4. BOOTY BANDS. sorry but they're NOT the key to growing your glutes. if you want to do some burn out fun rounds at the END of your session, go for it, but its not the make or break. lift heavy, eat well- they are not essential. 5. doing 20+ reps for super light weight. unless you're at home with limited weights, if your goal is hypertrophy, there's no reason for you to be doing more than 15 reps. lift heavier. 6. feeling like you need to eat 1000 calories to lose weight. unless you're under 5 ft, thats always going to be too low & setting yourself up for metabolic slowing & binging. dont do that to yourself 7. supplementation. the only supps you MAY want to take is protein powder & creatine. however, you can absolutely skip out on these & still get the results you want. they're just the cherry on the icing on the cake, the 1%. oh & fuck BCAAS, they're expensive flavoured water. NEW AFFORDABLE 12 WEEK ADVANCED PROGRAM COMING SOON 12 WEEK CHALLENGE WITH PRIZES COMING SOON WORK WITH ME gkillenpt.com [email protected] TRAIN WITH ME FOR $20 A WEEK LINK IN BIO #gym #exercise #fitness #fitfam #fit #fitnessmotivation #loseweight #weightloss #glutes #gluteworkout #femaleweightloss #selflovetips #lowerbody #fatloss #transformation #musclegain #weightgain #strongnotskinny #bodytransformation #beforeandafter #weightlossmotivation #legday #gains #selflove #bootyday #fitnesschallenge #personaltraining #onlinecoaching #onlinetraining #mindset

01.01.2022 "BUT MY WORKOUTS ARE TOO SHORT" I hear this quite a bit from clients to be honest, & my reply is always: "too short for what?" ... what constitutes "too short"? the second you walk in the gym vs the second you walk out? the actual time spent lifting? what about warm ups, cool downs, talking to your mate? scrolling on your phone? does that make your workout is "better" than someone who gets in for 45 mins, does their session, doesn't fuck around & then leaves? whats the point of staying in the gym for 2 hours when you can get just as good of a result in 45 mins, by sticking to your rest periods, getting in & getting out? more isn't always better, & in this case it could even be worse. each body part can only recover from a certain amount of volume a day, anything else is considered "junk volume" & purely increases chance of DOMS & risk of injury for absolutely no benefit at all. your body doesn't know how long you workout for, nor does it care. all it knows is the amount of volume you lift per day, week, month etc. and THATS what determines your results (amongst other factors of course) stop worrying about how long your workout is and start thinking about if your program aligns with your goals & if its getting you results. yes? cool, then who cares if it "only" goes for 45 mins (anecdote: mine never take over 60 mins, & usually under 45) no? cool, it's probably not a workout length problem, but a programming problem. do you have a coach who knows the fundamentals of progressive overload? WORK WITH ME gkillenpt.com [email protected] TRAIN WITH ME FOR $20 A WEEK LINK IN BIO #gym #exercise #fitness #fitfam #fit #fitnessmotivation #loseweight #weightloss #selflovetips #deadlift#squats #fatloss #transformation #musclegain #weightgain #strongnotskinny #bodytransformation #beforeandafter #weightlossmotivation #gains #selflove #fitnesschallenge #personaltraining #onlinecoaching #onlinetraining #mindset

01.01.2022 21 THINGS YOU NEED TO STOP DOING IN 2021 Part 3 15. HIIT. well, that fake HIIT you see where people are jumping up & down for 5 mins & then finish. imo HIIT is overhyped & barely done correctly anyway, focus your energy on the weights room. 16. not eating before/after Xam/pm. eating at a certain time won't make you inherently gain or lose weight. eat when you feel most hungry, thats it. ... 17. setting unrealistic goals. be kind & practical with your goals. slower is better, less is more. 18. going too hard too fast in the beginning. if you've been off the gym for a bit & expect to come back 6 days a week, 2 hours a day youre going to hurt. start slow & build up. 19. underestimating daily activity. steps matter- take the stairs instead of the elevator. park away from the grocery store & walk more. 20. excuses. either do something or don't & be happy with your decision. no more excuses or explaining. 21. using diet/exercise as a punishment. moving your body & fuelling it is a GIFT. treat it as such. NEW AFFORDABLE 12 WEEK ADVANCED PROGRAM COMING SOON 12 WEEK CHALLENGE WITH PRIZES COMING SOON WORK WITH ME gkillenpt.com [email protected] TRAIN WITH ME FOR $20 A WEEK LINK IN BIO #gym #exercise #fitness #fitfam #fit #fitnessmotivation #loseweight #weightloss #glutes #gluteworkout #femaleweightloss #selflovetips #lowerbody #fatloss #transformation #musclegain #weightgain #strongnotskinny #bodytransformation #beforeandafter #weightlossmotivation #legday #gains #selflove #bootyday #fitnesschallenge #personaltraining #onlinecoaching #onlinetraining #mindset

01.01.2022 ITS THE NEW YEAR, NOW WHAT? juice cleanse? whatever weird fast is on trend? ... waist trainers? whatever expensive diet is the rage? eat 1000 calories & spend hours on the treadmill to "burn off" those end of year calories? anything drastic that you wouldn't be able to keep up after the 4, 8, 12, etc weeks? Here's what you do: become more aware of what you're putting on your plate (prioritise wholefoods & protein) start exercising in whatever way you enjoy (weight, walks, swimming, sports etc) 3-5x a week remember your WHY, if its not strong or purely aesthetic based- reasses it GET ACCOUNTABILITY! a coach is best but friends, your partner or family is great too. better yet, get them to join in with you! NEW AFFORDABLE 12 WEEK ADVANCED PROGRAM COMING SOON 12 WEEK CHALLENGE WITH PRIZES COMING SOON WORK WITH ME gkillenpt.com [email protected] TRAIN WITH ME FOR $20 A WEEK LINK IN BIO #gym #exercise #fitness #fitfam #fit #fitnessmotivation #loseweight #weightloss #glutes #gluteworkout #femaleweightloss #selflovetips #lowerbody #fatloss #transformation #musclegain #weightgain #strongnotskinny #bodytransformation #beforeandafter #weightlossmotivation #legday #gains #selflove #bootyday #fitnesschallenge #personaltraining #onlinecoaching #onlinetraining #mindset