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25.01.2022 1 MINUTE MICROWAVE MUG MUFFINS INGREDIENTS 1 scoop protein powder- 33-35 grams (I recommend using casein blend)...Continue reading

25.01.2022 Moment of honesty..... If you care to share, what do you feel the biggest obstacle,objective,problem,thought,feeling,thing is that is stopping you from reaching your personal goal??????Moment of honesty..... If you care to share, what do you feel the biggest obstacle,objective,problem,thought,feeling,thing is that is stopping you from reaching your personal goal??????

25.01.2022 THE LONG WEEKEND IS OVER AND ITS BACK TO WORK WE GO... HAVE YOU MADE LUNCH FOR TOMORROW? Meal preparation is such an important thing when trying to reach our goals. Taking just 10 minutes out of your day will not only help you live a healthier lifestyle but will also help you lose weight and keep it off. Research states that making a packed lunch and having it with you cuts down unwanted fats and sugars by up to 60%

24.01.2022 IF YOU DRINK ALMOND OR CASHEWNUT MILK THIS POST IS FOR YOU!!! Have you ever pondered on what is in the milk you are drinking? Perhaps looked at the nutritional label on the back and wondered why on earth canola oil is needed in milk or any of the other large list of harmful preservatives. ... Try this simple recipe below 1 x handfuls of nuts ( I use half almonds and half cashews for the different health benifits and taste) 3 x cups of water ( filtered is best) 1x blender 1x cheesecloth or fine mesh strainer Step 1) Soak 1 x cup of almonds or nuts of your choice in a bowl of filtered water overnight. Step 2) Rinse almonds in a strainer ( this releases the enzyme inhibitors, once rinsed it activates the enzymes which in turn rids the nuts of their high calorie intake and allows for us to ingest the good nutrients) Step 3) Add nuts to Blender. Blend for 1 to 4 minutes with 2-4 cups of filtered water ( depending on consistency you can use 2 cups if you like it thick or 4 cups for a light milk texture! The longer you blend the better as it releases more nutrients) Step 4) strain almond milk through your cheese cloth and store for up to 3 days ( remember this does not have a long shelf life due to not having all the yucky preservatives we usually drink TIPS Running short on time? Try using 2 tablespoons of 100% raw almond butter instead of the sprouted almonds. Ensure this has no preservatives in it or any other hidden ingredients. Do not disgard of the pulp as it can be used in deserts, pizza bases and other creative recipes like home made crackers or wraps. Add stevia or vanilla extract for a little hint of sweetness, a pinch of salt also brings out the flavor of the almonds. For a sweetener try adding dates which have a great natural sugar and fiber balance. For a quicker experience, instead of allowing the milk to drip through the nut mesh bag, gently milk it from the bottom ( like a daisy cow ) as almonds can be very sharp and pierce the bag. Enjoy

24.01.2022 I love protein! Unfortunately it can be expensive so I have found one of the best, cheapest macro/calorie friendly protein powders I never get sick of!!! #bulknutrients chocolate honeycomb is one of my favourite flavours. Not only does it keep me full, it is only 116 calories, has more protein than most meat and is amazing for our hair, skin and nails. As I don’t have breakfast I always keep a protein shaker in my car with a cold bottle of water so I can have it when I star...t to feel hungry. It’s also one of my favourite snacks as I sprinkle it on my yoghurt, popcorn and drink it as a hot chocolate in those cool evenings.

23.01.2022 HOW EXERCISE CAN LOWER YOUR BLOOD PRESSURE!!! How are high blood pressure and exercise connected? Regular physical activity makes your heart stronger. A stronger heart can pump more blood with less effort. If your heart can work less to pump, the force on your arteries decreases, lowering your blood pressure.... Becoming more active can lower your systolic blood pressure the top number in a blood pressure reading by an average of 4 to 9 millimeters of mercury (mm Hg). That's as good as some blood pressure medications. For some people, getting some exercise is enough to reduce the need for blood pressure medication. If your blood pressure is at a desirable level less than 120/80 mm Hg exercise can help prevent it from rising as you age. Regular exercise also helps you maintain a healthy weight another important way to control blood pressure. But to keep your blood pressure low, you need to keep exercising on a regular basis. It takes about one to three months for regular exercise to have an impact on your blood pressure. The benefits last only as long as you continue to exercise. By just walking 30 minutes a day, you are oxygenating your blood throughout your body. Stretching also moves the blood throughout the body nicely replenishing your system. A good way to determine your health is to get a pedometer and to aim for 10,000 steps per day

22.01.2022 Healthy pancakes for breakfast with low sugar maple syrup INGREDIENTS 2 (20g each) scoops vanilla protein powder 1 large very ripe banana... 1/8 tsp. cinnamon 1/4 tsp. baking powder 1/4 tsp. salt 2 large eggs Ps: this is quite a large serve. You may want to cut the recipe in half. For those on a low fat diet opt for egg whites instead. Enjoy xx

21.01.2022 This is a current photo I took tonight at Coles. The slender range is my favorite coming in at only 50 calories for a serving of pasta! Some of the ranges such as the superfood pastas are quite high in calories but one thing I can guarantee is that it will leave you feeling satiated and guilt free! Next time you decide to do a stir fry or have a pasta dish, be sure to explore your options further. Your body will thank you

20.01.2022 ARE YOU CRAVING DESERT? Try this recipe instead! 1x vanilla yoghurt tub ( I use vanilla Forme’)... 1x mixed scoop of protein powder Optional 5x nuts 2x strawberries 1/4 of a banana Skim milk to thin Mix the yoghurt and protein powder together and top with your favorite toppings! I used a mix of rocky road, chocolate honeycomb and salted caramel with vanilla yoghurt and a dash of skim to make it thinner. Tasted like an acai bowl. Would be perfect over some toasted granola in the morning for a healthy breakfast. Or perhaps you could try blending it with ice for a different consistency! Enjoy and please post your healthy ideas. Ps: craving is completely gone

19.01.2022 Eat a protein source with each meal and/or snack Breakfast Have 1-2 hard boiled eggs with your oatmeal Add cup greek or soy yogurt to your smoothie... Serve your toast with nut butter Lunch Add chickpeas, beans, or lentils to your soup Toss tuna, chicken, or tofu on your salad Dinner Serve your pasta with shrimp, tofu, or chicken Add ground beef, turkey, or soy to your chili Make high-protein swaps Trade in non-dairy or dairy yogurt for soy or greek yogurt ( grams vs. 8/20 grams per 1 cup). Instead of brown rice, choose quinoa (3 grams vs. 6 grams per cup cooked) Rather than traditional pasta, opt for lentil, chickpea, black bean, or mung bean pasta (7 grams vs. 15-20 grams per 1 cup cooked). Swap out most nuts for seeds like hemp, pumpkin, and sunflower seeds (5-7 grams vs. 7+ grams per serving). Instead of pecans and macadamia nuts, choose peanuts, almonds, pistachios (2-3 grams vs. 5-7 grams per serving). Snack Add a hard boiled egg Munch on edamame (soybeans) Pour nuts and seeds into your yogurt

19.01.2022 If you have trained with me before or find my information knowledgeable I would really appreciate a review. Reviews not only help me but other people too

18.01.2022 This is not always accurate due to thousands of other factors but science says if you eat 3500 calories it equals 1 pound of fat! Let’s learn how to do the maths so we don’t get a huge shock!!! This means if your maintenance calories (the calories you can eat each day without gaining or losing weight) are 1600 calories a day, you times this number by 7 days per week bringing your maintenance to 11,200 calories per week. ... If you were to eat on average 1900 calories a day and you average 13,300 calories for the week, you then minus the 13,300 total off the 11,200 maintenance calories which equals 2,100 calories over your weekly average maintenance. 2,100 calories ( the extra calories consumed) divided by 3,500 (the one pound of fat) = 0.6 grams meaning if science works the way it is meant to in theory, you are meant to gain 600 grams

17.01.2022 https://www.healthline.com/nutrit/how-much-protein-per-day In this article you will note that without having to do the mathematics 90 grams of protein is the mimimum intake that we should be having. 1.8 to 2 grams of protein per kg is the recommended daily intake. ... The negativity around high protein diets is inconclusive as there is not enough evidence or studies done. What is and can be an issue is the type of proteins people consume. For example there has been links to cancer and heart disease with the intake of red meat and cholesterol levels. Also if someone has kidney disease high protein is not recommended due to albumin levels. Albuminuria is a sign of kidney disease and means that you have too much albumin in your urine. Albumin is a protein found in the blood. A healthy kidney doesn't let albumin pass from the blood into the urine. The below statement is from the National Kidney Association Australia. Your body needs protein to help build muscle, repair tissue, and fight infection. If you have kidney disease, you may need to watch how much protein you eat. Having too much protein can cause waste to build up in your blood. Your kidneys may not be able to remove all the extra waste. It is important to eat the right amount of protein each day. The amount of protein you need is based on your body size, your kidney problem, and the amount of protein that may be in your urine. Protein intake should not be too low, or it may cause other problems. Your dietitian or healthcare provider can tell you how much protein you should eat.

17.01.2022 If I binge will I gain weight? The sad harsh answer is unfortunately yes. When we are naughty our food usually consists of 2500 calories meaning for most on a 1500 calorie daily intake your body is taking in 1000 extra calories. When we eat these extra calories you will find that 80% are made up of carbohydrates and fat with little to no protein. Our bodies already have adequate fats and carbohydrates from the day before leaving the extra calories to store as fat for the nex...t day. There are a few ways you can help a binge or cheat day which I reccomend. 1) heavy lower body strength training 2) fast the next day 3) get straight back on track 4) plan your macros ( try eating only protein that way you have more room for carbs and fats) 5) cardio to burn off the extra carbohydrates so they are utilised as energy. Stick to maintenance calories on a day that you are going to have your cheat meal and try making up your calories the day before and after Example: Daily calories for weight loss 1400 Maintenance calories 1800 Cheat day 2500 calories Friday 1000 calories mostly consists of high protein, low calorie, low carb. Saturday cheat day 2500 Sunday 1000 calories as above In this example you are having 700 calories that will be over your maintenance calories and eating 1100 calories over your 1400 daily intake for weight loss. By taking 400 calories the day before and after your cheat meal those 800 calories come off the 1100 leaving the other 300 calories to be balanced out by a good 1 hour workout the next day to rid the excess energy the carbohydrates left you. WARNING - a week of yo-yo binging will gain weight as it is not just the 1 day. Our bodies are smart and will store excess food as part of our self defence mechanism (or in laymen’s terms, save the food for a rainy day) For more information please contact me directly as I am here to help

17.01.2022 CELLULITE, YOUR DIET AND HOW TO MINIMISE IT It's what happens when the connective tissue within the dermis layer of your skin weakens and allows fat-the subcutaneous kind-to bulge through, ultimately creating that dimpled appearance we all know and love to hate. And a lot of women who have it want to know not only what exercises will help fight cellulite, but whether there are foods that cause cellulite in the first place. Before we get to that, understand this: 80 to 90 per...Continue reading

17.01.2022 Does this look familiar??? This weekend I have a task for each and every one of you. I want you to be mindful about what you are doing differently with your food and drink intakes. Often we are good all week aiming for a caloric deficit to loose or maintain weight but unfortunately 2 days of loosening the belt can hinder all progress unfortunately making it extremely difficult to hit your targeted weight loss for the week. ... My top tips: Drink plenty of water Try and hit 100 grams of protein throughout the day If you are dining out in the evening, prepare a healthy lunch or even better, try having a protein shake instead saving all your carbs and fats for the night out. Have lots of protein rich and fibre rich foods to keep you fuller for longer.

16.01.2022 EASTER WORKOUT CHALLENGE One thing I’m certain of is that everyone has music. Put on Roxanne by the Police. Every time you hear the word Roxanne you squat... Every time you hear put on a red light jump squat. For those of you that have injuries or limitations this also works for different body parts eg. Squat to step up Push up to burpee Triceps dips to jump out Biceps curl to Arnold press ( don’t have weights? Get creative! Fill up 2 x 2kg milk cartons and try dispersing the weight with the handle. It’s harder than it looks You will notice I haven’t added sit ups above. This is cause I like to leave SALLY for that. Bring sally up by Moby is my choice of sit up song. Sit up for the words bring sally up reset on bring sally down When the chorus hits you have a few choices! Hold a V sit plank Go into leg raises Russian twists Last but not least those of you that like cardio don’t forget to finish with Thunderstruck by AC/DC For every thunder you do 4 x mountain climbers Thunderstruck a full burpee. Try all 3 of these with your Myzone belts on and share the results below. Let’s burn off that chocolate together!!! HAPPY EASTER Kahlia Fept

16.01.2022 Very pleased to have completed such a knowledgeable course to help as many women as possible

13.01.2022 Get dad a voucher for Father’s Day! He will thank you

12.01.2022 4 WAYS TO IMPROVE DIGESTION A healthy digestive system helps us digest and absorb vital nutrients needed to perform various bodily functions essential for good health. There is also a growing body of evidence linking the role of our gut to other benefits such as immune function, weight management, and even mental health.... To ensure our digestive system is working at its best, here are a few powerful tips to improve digestion: 1) Dietary Fibre According to the Nutrient Reference Values for Australia and New Zealand, from 19 years of age onwards, men require approximately 30mg of daily fibre and women require 25mg. It is important to include a range of the dietary fibres, which are listed below: Soluble Fibre- Acting like a slow-moving ‘mop’ in our upper gut, soluble fibre can help stabilise blood sugar levels and lower cholesterol levels. Sources: oats, fruits, lentils, barley Insoluble Fibre Adding bulk, while softening and increasing the frequency of stools insoluble fibre helps ‘keep us regular.’ Sources: high fibre breakfast cereals, wholegrain crackers, quinoa, wholemeal bread Resistant Starch- When broken down, resistant starch produces butyrate, a short chain fatty acid that may play a role in protecting us against the development of bowel cancer. Sources: cooked and cooled potato, rice and pasta, lentils, firm bananas 2) Probiotics Probiotics help to improve and restore the good bacteria in our gut. Get a probiotic boost from full-fat Greek yoghurt, or fermented foods such as kimchi, sauerkraut, miso, and tempeh. 3) Prebiotics Prebiotics help to stimulate the growth of good bacteria in our gut. Choose a variety of prebiotic-containing whole foods to promote diverse gut flora. Sources such as lentils (e.g. chickpeas), vegetables (e.g. asparagus) fruit (e.g. bananas), nuts, and cereal grains are beneficial. 4) Exercise & Hydration Keep moving! Exercise works the muscles on our inside as well as the outside, and therefore can help ‘keep us regular.’ Adequate hydration is also required to support the role of dietary fibre in the diet so keep your water bottle handy. And remember, for specific gastrointestinal complaints it is always best to visit your health professional for individual advice.

12.01.2022 It's easy to get caught up in the "perfectionist" trap. But being so focused on being "perfect" prevents us from taking action or making any progress at all. So forget perfection -- it's not the pathway to success. You're going to blow your calorie budget. You're going to fall short of your goals. You're going to gain a pound or two. You're going to lose it again. ... You're incredible, but you're also human. Ease up on yourself

12.01.2022 Just had the pleasure of setting up zoom for my beautiful grandmother. Nani is 83 and in order to be safe I ensure she deserves the best protection I can possibly do! As your trainer and friend, you all are just as important to me as my loved ones!. If you see me looking crazy please note it’s for your safety and protection to ensure you are as safe as I can possibly make you

12.01.2022 HEART RATE VARIABILITY EXPLAINED FOR FITNESS TRACKER MONITORS When it comes to your health, it is now easy to measure and track all kinds of information. In the comfort of our homes we can check our weight, blood pressure, number of steps, calories, heart rate, and blood sugar. Recently some researchers have started to use an interesting marker for resilience and behavioral flexibility. It is called heart rate variability (HRV). Have you ever wondered what the health impact ...Continue reading

10.01.2022 Overeating in this time of isolation can be extremely challenging for everyone. Food is associated with happiness which is why subconsciously when we have a negative emotion whether it be boredom, frustration, sadness or fatigue, our brain tells us to look for things that make us happy. This is just one of the many habits ingrained into our brains so next time you go to eat try being mindful and aware. Ask yourself when did I last eat? Is it because I am thirsty? Check in with how your feeling and most importantly make sure to follow these steps first to retrain those neural pathways in the brain that you are not eating when you don’t need to

10.01.2022 WHAT TO DO IF YOU BINGE Let’s face it! EVERYONE has bad days when food is concerned! I am going to explain how I handle this... 1) Your calorie count is determined on a weekly basis, just like your weight, so if you have a bad day Saturday and decide diet starts Monday you will definitely gain weight! ... If you are trying to stick to 1500 calories per day ( example only ) and you eat 2000 calories it is important to get straight back on track! A good way to do this is share the 500 calories over the week ( unless its Sunday and in that case you will just start fresh) the way to do this is figure out how many days you have left and divide the extra calories eaten. It may look like this... Goal 1500 Tuesday 2000 (500 extra) Instead of Wednesday being 1000 calories, take Wed,Thurs,Fri,Sat,Sun and 500/5 days = 100 calories less each day. This leaves you only having to spare 100 calories per day for the rest of your week. ( Macros are very similar, if you dont reach your protein target or go over on your carbs or fats you can borrow from other days during the week! 2) VERY IMPORTANT When you binge it’s usually sweet or fatty foods that are extremely calorie dense. This is due to many factors that I will discuss at a later date including hormones such as leptin, ghrelin,insulin, cortisol and a few other important roles in our complex system. Due to the foods being extremely calorie dense, this usually means we have very high fat and carbohydrate levels. Carbohydrates in basic terms are energy and fat will get stored away for a rainy day whilst the body is processing all this extra food. This if used correctly large quantities of food can give you lots of energy from the glycogen storage in our body being full and once again other more complex things happening inside the body. USE THIS TO YOUR ADVANTAGE!!! If you binge and you have all that extra energy, before it stores on the body as there is way more fats and carbohydrates than needed, this is undoubtably the best time to exercise! So next time you have a naughty day be mindful and start fresh that minute as if you write off the day you will find you are just adding more unnecessary calories that may cause weight gain. Instead go for a run, do an online exercise workout or perhaps you may want to do 2 x exercise classes Instead of just 1! Any questions please feel free to comment below. I hope this helps

10.01.2022 How to use your Apple Watch health data more efficiently for weight loss goals. Below in the photo is an example of the activity I have had over the past 7 days. You will see that I have added my active energy and resting energy together leaving me with an estimated total of 1764 calories a day. The way I use this information is to give myself an estimated total of the food I can consume without gaining weight aka maintenance calories. ... As everyone is different I cannot emphasise enough the word ESTIMATED as our caloric intake varies from day to day, person to person under all sorts of different circumstances such as metabolism, sleep, weight, height, genetics etc..... For weight loss we need to be in a calorie deficit no lower than 1400 calories for men and 1200 calories for woman. I always reccomend taking your daily average (1764) and minus 250 calories to 500 calories depending on the rate of weight loss you are looking for. For myself this week I would aim for my daily calories to average 1500 for 0.5 kg loss. Always remember it’s better to start small rather than dropping straight down to little to no food as your body will then get used to those calories and will need to reverse diet once your progress plateaus. ( see my other post on reverse dieting)

09.01.2022 ALL ABOUT HEALTHY FATS!!! DID YOU KNOW OLIVE OIL HAS 14 GRAMS OF FAT??? Whilst there is no specific figure for fat,... There are no official recommended intakes for fat, as there are for protein, vitamins and minerals. Instead nutrition authorities usually suggest you aim for around 30 per cent of the total kilojoules (Calories) you consume to be in the form of fat. At 30 per cent, you're getting a healthy level of intake, one where you can meet your body's requirements for fatty acids (yes, fatty acids are essential) without overloading it with unwanted kilojoules. This means a fat intake of anywhere from 40 grams (1200 calorie diet ABSOLUTE MIMIMUM ANY WOMAN SHOULD EAT) to 85 grams a day depending on your activity level, age, gender and stage of life (children need more fat for their body weight than do adults). See examples of healthy fats below. Salmon fillet 200 grams 12 grams of fat 2 eggs 10 grams of fat 1/2 Avocado 12 grams of fat 25 grams of cheddar cheese 9 grams of fat 12 macadamias 21 grams of fat The above is to show you that adding healthy fats into your diet is possible without added olive oil, infact I have added what most people eat on a daily basis. There are 64 grams of fat in the above foods. Add in 1 tablespoon of olive oil and you will have 78 grams of fat which is classified as a high fat diet no longer needing carbohydrates as energy. For the next week try being mindful of how much fat your body is over consuming xx

07.01.2022 HOME MADE OIL FREE GRANOLA Heat oven or air fryer to 160 degrees In a bowl combine the following ingredients... 1x cup of quick oats 1x handful of mixed nuts/ trail mix 1x generous drizzle of sugar free maple syrup Mix together and place on the greased tray Stir until brown. Takes approximately 10-15 minutes

07.01.2022 MY QUICK 25 MINUTE ISOLATION Work Out 100 x squats 50 x isolation squats ( left heel lifted off floor) Repeat on right side ... 50 x calf raised squats ( both heels lifted off floor) 50 x static lunge/split squat (right foot forward) Repeat on left side 50x standing donkey kicks (left leg) 50 x standing side clams (left leg) Repeat on right side 50 x lying side leg raises (left leg inline with body) 50 x lying side clams (left ankle on knee) Repeat on right side 100 x straight leg sit ups (keep legs straight) 1 minute plank 50 x side plank dips (lean on right forearm, legs straight) Repeat on left side 50 x push ups (till failure on toes then drop to knees) 100 x triceps dips (on edge of chair, elbows in) Try this workout at home. You will need 1 x chair and roughly the space of a yoga mat. Keep heart rate over 135bpm at all times and don’t forget to stretch TIME 25-30 minutes Calories - approx 150 Heart rate - 120-140bpm For a full HIIT session try doing 2 x rounds in 45 minutes. Happy isolating team! I look forward to hearing your results.

06.01.2022 A BIG CONGRATULATIONS TO Numair Malik HE HAS DEDICATED HIS TIME AND FOLLOWED ALL MY ADVICE ON POINT AND LOST A MASSIVE 16.4CM IN JUST 30 DAYS!A BIG CONGRATULATIONS TO Numair Malik HE HAS DEDICATED HIS TIME AND FOLLOWED ALL MY ADVICE ON POINT AND LOST A MASSIVE 16.4CM IN JUST 30 DAYS!

05.01.2022 As you all know I am blessed to work at the number one personal training studio in Australia. By sharing this post you are helping not only the lovely trainers at Fitness Enhancement Personal Training studios around Australia but also helping spread the word to thousands of clients in need. Fitness Enhancement are also funded by the NDIS National Disability Insurance Scheme and we help change hundreds of lives daily. Please share this link with your friends and family so you can help too.

04.01.2022 ? Yes, it’s true, you can build muscle in all ranges...not just the 8-12 rep range most of you heard was the hypertrophy range.... Is 8-12 a good range? Absolutely...but so is 5,6,7,8,9,10,11,12,13,14,15+reps What is important to remember is that whatever rep range you pick you need to choose a weight that you can take within a rep or two of failure. Studies have shown weights used even as low as 30% of 1RM being performed with BFR (Blood Flow Restriction) can help induce hypertrophy when taken to failure for sets of 30,15,15,15. You also see huge powerlifters who have a ton of muscle and have probably never lifter outside the 3-5 rep range for most of their movements. The point is you don’t want to overthink things. Don’t major in the minor. It’s a good idea to work in all rep ranges and if your goal is hypertrophy (muscle growth) then staying between that 5-15 rep range will probably produce the most results due to increased volume, time under tension, and metabolic stress, but only if mechanical tension (intensity of the lift) is high. Remember, there are many ways to get to a destination. See more

03.01.2022 ATTENTION Mobile personal training will be continuing unless otherwise stated. All studio training will be conducted in a park of choice to minimize any inconveniences caused to my clients. Please note all nessecary safety precautions will be in place. I look forward to seeing you all. Love and light. ... Your trainer Kahlia xx

03.01.2022 Just a quick post to let all my clients/followers know that my heart goes out to all people affected during the 2020 Covid crisis! My prayers and thoughts are with you!! On a happier note I am blessed to still be changing lives daily and helping those reach their goals and stay on track in this challenging time! A big thank you to those that make this possible including my amazing team at Fitness Enhancement.

03.01.2022 In fact, they are very on each other. When we are in a surplus of calories we gain weight...but only for a bit...then those become our new maintenance calories overtime.... Why is this? A few reasons: 1 We build new lean body mass which needs those excess calories to support it. 2 As we increase calories in, it naturally increases our ... (Non Exercise Adaptive Thermogenesis)...basically we move more because our body has an abundance of new energy available. 3 Your body is more thermogenic overall. Ever notice you get hotter when you eat a lot and colder when body fat is lower? So understanding this can help make a fat loss or bulking phase more effective. When we are in a fat loss phase our calories in are lower which naturally decreases our ... to preserve energy to sustain all the needs of our internal organs. If you are trying to gain weight I would recommend picking a 50-200 calorie increase to start with and continue with that surplus until your rate of weight gain comes to a stop for a week or so. Remember the reasons above why this now becomes your new maintenance calories. Add another 50-200 again and repeat. Remember, change requires many different factors, rarely is it just one thing. So if you’re not losing weight like you think you should examine your daily ... and see if there is a way to increase that some before having to drop calorie further because often times that just leads to even less energy output and you would have been better off staying at the higher calories and expending a bit more energy. : Kahlia Lawrence [email protected] 0408264859 See more

03.01.2022 KAHLIAS PROTEIN TOP TIPS Protein is a vital macronutrient that we must have in our diet. When we eat protein, our body breaks these large molecules down into smaller units called amino acids. These building blocks are used for many important functions in the body, including growth and repair of muscle, connective tissue and skin.... The biggest problem as a trainer i have seen is how difficult it is to eat enough protein daily! Here are some tips to help you hit those targets that are super easy and you will thoroughly enjoy 1) hot chocolate or protein coffee Add 1x scoop of protein powder into your cup with 50-100 mls of water and mix into a paste. Add your hot water-milk-coffee and stir thoroughly for a lovely protein drink! 2) protein pancakes 1x scoop of protein powder, 1 x egg (or egg white) a dash of milk or water and half a banana. Mix thoroughly and fry as normal! 3) protein balls Mix your protein with oats and a little water or milk and roll into balls. Place in Fridge to set! My tips: add oats and almonds into a blender with protein powder and some cacao and peanut butter for something different or you could try mixing dried dates, mixed nuts and almond flour for a keto blend. Ps: I add sweetener and vanilla essence to mine and to finish roll in desiccated coconut 4) protein oats Mix protein with a little water into a paste and add hot water. Place in pot and bring oats to the boil for a yummy flavoured breakfast or mix your protein with milk for a cold treat. please share any other recipes

02.01.2022 HOW TO LOOSE WEIGHT AND KEEP IT OFF JUST BY SHOPPING!!!! Below I have added some examples of commonly used foods. You will notice that by understanding a nutrition label you will be able to drop the unwanted calories and eat the same foods just by going shopping! In my examples I would like you to be aware of a few things. The serving size ... The protein, fat, carbohydrates, sugars and fibre content The calories Please note for kilojoules the equation is the total kilojoule divided by 4.184 Help me change the word by sharing this post to all your friends and loved ones. Please comment below if there are specific foods/ healthier product options you would like me to add Kahlia

02.01.2022 https://youtu.be/f0tEcxLDDd4 THE FOLLOWING SHORT FILM REALLY SHOCKED ME. WHAT ARE YOUR THOUGHTS???

02.01.2022 My baby boy on his way to get an upgraded coat for winter Buster is now 34 kgs thanks to his mummy’s meal plan if your fur baby is struggling with weight check out my post with the simple yet affective homemade recipe. That’s 9kgs in 6 months #dogmum #loveanimals #animalwelfareleague #mustlovedogs #nutritioncoach

02.01.2022 SPICY PUMPKIN & SWEET POTATO CURRY SOUP 1) roast Pumpkin, garlic and sweet potato (skin on for extra fiber) 2) place in blender with a pinch of each of the above spices (add sweetener if desired) 3) blend with water and freeze for a rainy day!... 30 calories per cup See more

01.01.2022 ATTENTION ALL CLIENTS! As you are all aware, this virus is serious and not to be taken lightly. It’s taking over so many of our lives already and I wanted to share with you the nessecary precautions I have put In place so you can continue to strengthen your immune systems with health and wellness through training getting fitter and stronger whilst being held accountable by me in a safe environment that you can have confidence in. I have developed relationships with all of you... and that is why I know you are all aware that your safety is as much important to me as my own is. Any clients that are feeling the slightest bit under weather are to phone or text me any time,day or night and place their training on hold for a minimum of 2 weeks or until they have doctors clearance. 0408264859 ( my personal number ) Any clients I feel are high risk or are not taking the precautionary methods serious will be trained only on FaceTime, Skype or zoom once cleared by management and myself. I will be wearing a face mask and gloves at all times and also have sanitizer, disinfectant and gloves available for all clients to utilize. All equipment has been sterilized and if touched will be thoroughly cleaned again before use of any other clients. Clients will be taken through their own stretches at the end of session and I will be keeping 1.5 meters away at all times with no skin to skin contact. I will be in contact with no more than 30 people each week including my family members. This reduces the risk for all of our safety. This is including family, friends and clients. During this crisis it is important we all stick together and support each other the best we know how. I cannot emphasize how important it is to keep training at this current time due to all the positive benefits exercise has including strengthening the immune system. If you know anyone who you think may benefit from this post please feel free to share. If you would prefer to isolate please phone me regarding all ways I can keep you accountable. I look forward to seeing you all next week. Your Trainer, Kahlia

25.12.2021 THE TRUTH ABOUT HOLDAYS AND NOT WATCHING WHAT YOU EAT Below I have added in a rough guesstimate of the food I ate on holidays. Sitting here I am reminded of the salted caramel ice cream, Candy cane and pie I forgot to log but hey..I was on holidays what that means is I most likely ate a lot more than I expected . The biggest reason for this post is because as a personal trainer, the number one question I get asked by clients is how do I loose weight and be able to eat ...bad every now and then. The biggest question from friends and family is how on earth do you possibly eat that much food and not gain weight The answer is watching what I eat on weekdays, strength training, pilates, yoga walking and the occasional run. Do I exercise every week???? No I don’t, I always make sure if I can’t attend the gym I do atleast a 3km walk but due to my retained muscle mass my metabolism is quite high and my knowledge in nutrition allows me to eat what I like and know exactly how to get to the size I want to be in a matter of weeks. My job means the world to me as I have lived and breathed the struggles and having the knowledge to help people makes me wake up smiling every day. Happy New Years xxx

07.12.2021 HAPPY NEW YEAR!!! I want to personally thank everyone special in my life that are either family,friends, clients or both! I hope that your year was great with a better one to come happy New Year’s see you next week xxx

24.11.2021 Back 4th January ready to help make your New Years health resolutions stick

09.11.2021 Getting ready for my Christmas nails with the help from the gorgeous team at Yame Nails Nerang. Highly recommend. In the meantime I am closed from 24th to 4th January. Merry Christmas and a Happy new year to all xxx