Kasia Health & Fitness Coach in Floreat, Western Australia | Grocers

Kasia Health & Fitness Coach

Locality: Floreat, Western Australia

Phone: +61 410 593 950

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23.01.2022 When Keryn started training with me post covid lockdown 6 months ago she had not trained in the gym before! She had NO experience doing any weight training whatsoever and look at her now! I remember how body weight split squats were a huge struggle back then and with consistency and training 3-4 times a week she is now miles ahead of what she was capable of back then Last week she went up to 60kg deadlifts after only 4 weeks! And that’s just one of the examples of how... much her strength has increased. Nutrition wise, Keryn had been on a deficit for an extended period of time, like months on end! As a result her weight loss progress had slowed down eventually to the point that she was eating less and less, training more, moving more but not losing any more weight. She also had a lot of negative metabolic adaptations occurring like very little energy during the day, not performing in the gym, not even looking forward to her training, not sleeping well or enough and on top of that she got very sick twice in a short period of time. So we slowly brought her calories back up again and she is now consuming 2000cals with only 1kg of weight gain in the last 2 months! The extra calories improved her sleep, mood, increased her energy not only during the day but also during her training so she is now stronger than ever before. Plus she enjoys her training much more and is back to her bubbly happy self Not every transformation is about fat/weight loss. During the last 6 months Keryn has learned so much about nutrition and training and how to create healthy sustainable lifestyle habits for herself utilising all that knowledge she has gained. She is such a pleasure to train and I feel very honoured I had the privilege to witness her change. Can’t wait to see what next year will bring!

21.01.2022 Some nutritional BS I used to believe in: You can’t mix carbs and fats in one meal - this was one of the industry secrets I learned about very early on. Apparently if you do that, your body only utilises one macronutrient to produce energy (carbs) and the other one gets stored as fat! NO! It’s perfectly ok to have both macronutrients on the same plate you only gain fat when you over consume calories! You can only eat carbs if you’re under 15%BF - this was... another good one pushed by the keto fans. NO! Carbs alone are not making you gain fat. Eating too many calories is! More frequent meals throughout the day are better for fat loss - the total amount of calories consumed will determine weight loss/gain whether you have 1 or 6 meals in a day. Drinking more than 3 standard drinks in one sitting stops your body from burning fat for the next 7 days - studies have actually shown that alcohol consumption in small dosage even on a regular basis has no negative impact on fat loss or muscle gain as long as the calories from alcohol are accounted for. Fruit makes you fat - GOD NO! If you’re struggling to lose weight, it’s not because you eat too much fruit fruit is amazing, low on calories, tasty and healthy! You should have plenty of it every day at any time You need supplements to get results - this is a very personal one for me because I spent thousands of $$$ on supplements I didn’t need! My coach at that time was pushing it heavily as they owned the supplement company and I didn’t have enough knowledge myself to know better. Did I get the results I was after? No! Only hard work, consistency and patience will get you there the quicker you realise that, the more money you will save Fun fact - I was thought all of the above by the best in the industry be careful who you get your advice from, do your own research, educate yourself and trust your gut when you feel like something is off! It probably is See more

17.01.2022 I don’t often share my struggles or lows here on social media but I certainly do not have my shit together all the time.... Here are some things I seriously struggle with: I’m addicted to Coca Cola (zero of course) having at least a glass of coke every day is an absolute must for me, otherwise I go insane Love eating my food in front on tv one of my favourite things to do in a day! I know it doesn’t support mindful eating but I don’t think I could ever give this o...ne up! I’m not a morning person.... it honestly takes me about an hour and 2 mugs of coffee to wake up and function properly regardless of how much sleep I had at night. I do wake up early for work sometimes but if I don’t have to, there’s no way you would drag me out of bed before 7am I’m a very bad saver... I always find things I must have immediately and need to spend money on I call it supporting local businesses I actually don’t like drinking water very much I always preach to my clients how important it is to drink water and I do drink it too but I honestly have to force myself to do it. Sometimes it may be 5pm by the time I realise I’ve only been drinking coffee all day or I don’t drink water until I get a headache I hate raw fish I look at people eating sushi and I’m so jealous I wish I liked it but I’ve tried it before lots of times and it was absolutely disgusting every time Sometimes I can be very judgmental and lack sympathy. It is something I’m fully aware of and I’m putting in work to improve it. But I also think it’s just a part of my culture, where I grew up and my surroundings that shaped me that way But despite all of that (or perhaps because of it!) I still think I’m an awesome person, great coach and a devoted partner. I take a lot of pride in what I do and I would give my heart and soul to people who are important to me. I’ve been through a lot of struggles of my own (which I haven’t shared with many) and I’m still here! I am human, I make mistakes, I embrace them, learn from them and still allow myself to like who I am. I may be a perfectionist but I’m certainly not perfect and I’m totally ok with that. See more

16.01.2022 How can you make improvements to your health and fitness without tracking your calories or macros Drink more water ... Stop drinking your calories! Replace sugar drinks with zero calorie ones (studies have shown that diet drinks a positively impact fat loss!) Make sure every meal includes either veggies and/or fruits Cook more, order less take away and eat out less Watch your portion size. Fill you plate and do go for seconds Make sure you have protein with every meal. It will make you feel fuller Train at least 3 times a week Walk daily and walk loads! Park further away, walk to the shop, take a walk on a lunch break, etc Educate yourself on nutrition so you stop falling for all the newest dieting trends or believing in the magic pills being sold by your favourite influencers See more

16.01.2022 Someone said to me the other day You have a really nice body. You probably train a lot and have NO food The truth actually is that not only I absolutely love food and everything about it (from cooking to serving, eating, even watching others cooking!) but I also have a lot of it! Even when I’m on a diet I do admit though, there was a period of time when I had a bad relationship with food....I divided food into groups of either good or bad. When dining out I woul...d always have a battle in my mind whether to order foods I should have or foods I really liked but can’t have and sometimes I would order the thing I should have and leave with the feeling of missing out on life... and sometimes I would order what I wanted but shouldn’t have and leave feeling guilty and weak for giving in Either way it was a losing outcome. Foods are not good or bad people! Food is just food! And honestly if you’re supposed to stress yourself out whether to eat that burger or not because you’re worried about your weight, then the stress is probably worse than the extra calories! You’re not going to get fat from one meal out just like you will not get lean from one home made salad. So eat the freaking burger and just get back to it tomorrow See more

15.01.2022 LIFTING BELTS This is something I wanted to post about for a long time! I’ve been training now for about 3.5 years solid. I only got my belt few months ago after my competition was cancelled and I wanted to focus purely on strength. I did quite a lot of research on this topic before I got my belt as I wanted to make sure it will actually help me with my main lifts. And I found it did! It helped me reach new PB’s plus I found it helped me learn better bracing so I ...no longer need it on other exercises that used to cause me back pain. That being said, I get a lot of questions from people only starting in the gym whether they should get belts Let’s first see what lifting belts actually do? A lifting belt gives you something to brace the muscles of your core against, helping increase the intra-abdominal pressure and provide extra stability during the movement. Lifting belt can help people lift more weight which means more volume, higher total loads, faster lifts, more hypertrophy, etc. You don’t have to be advanced to wear a belt however you should be able to do 80% of your max with proper form without needing one. My advice is, if you’ve been training for some time now and want to bring your strength to the next level, get yourself a belt for sure (I highly recommend @evolution_athletic for any gym accessories!) BUT if you’re only starting out, learn how to brace and train with proper form without a belt first. Don’t be someone who blindly follows others in the gym! Just because you’ve seen someone in the gym doing triceps push downs or lat pulldowns and wearing a belt doesn’t mean you should too Educate yourself first, learn how to train, get consistent, understand what the belts are actually for before you start investing into things that will not be much help if you don’t know how to use them. See more

15.01.2022 Let’s put our hands together for this incredible woman and what she has achieved in less than 3 months working with me Constantina came to me looking for guidance. She was already training a lot but needed more direction and a more personalised approach to her training. She has achieved some unbelievable weight results in terms of her weight and body fat: 7.3kg weight loss... 8% BF loss (at 17% body fat currently) But also Constantina has been smashing some unreal gym performance goals! in less than 3 months she went from assisted to 4 sets of 5 body weight pull ups and from zero to 60kg squats and deadlifts I couldn’t be more proud of this beautiful soul but she has been nothing less than a role model client! What she has achieved is down purely to her hard work, dedication and following the plan to a T She has simply been putting in the work day in and day out and all of that with a huge smile on her face she’s been an absolute pleasure to work with and I already can’t wait to see where she’s going to be this time next year!! well done Constantina! You’re a star

14.01.2022 How do you stay so motivated I get this question a lot. The truth is I am not always motivated. I don’t rely on motivation. Over the years I have built habits that have led me to where I am today. My daily routine has not always been the same. But I made an effort to change what I knew, what felt comfortable and easy for something better, unknown and scary at times but what felt like a right thing to do for me! I’m not trying to prove anything to anyone, I’m doing my thing, I’m enjoying the journey, I’m staying in my lane. 3 weeks out @wbff_aust

12.01.2022 This weekend one of my ultimate dreams will become a reality! I’ll get to step on @wbff_aust stage and show off what I’ve been working on day in and day out for the last 4 years! Competing was on my mind since I got into fitness. However, only a bit over 1.5years ago I decided I am actually going to do it! I was already training for about 2.5years consistently and loving it, I knew quite a bit about nutrition and had a healthy relationship with my food, I was discipl...ined with my routine and mentally ready for this new challenge. It seemed like a natural progression, next goal that will challenge me physically of course but the mental game was definitely the hardest to combat! Whatever happens from now on, I know I have done everything I possibly could to bring the best version of myself to the stage this weekend. I gave my absolute everything and truly enjoyed the journey, with its ups and its downs now I have reached the destination I was waiting so long for. I’m going to cherish every single moment and create memories that will last a lifetime See more

08.01.2022 DO’s and DONT’s on LAT PULLDOWNS Lat pulldown is a great exercise that targets lats (obviously dah ) however what I hear from a lot of people is that they hardly feel their lats on pulldowns now remember there’s a big difference between simply doing the exercise and a proper execution of one! Just because you know how to use a machine or because you know how to do a particular exercise doesn’t automatically guarantee you’re going to get the most out of it! So her...e are some of my tips on how you can maximise lat pulldowns to target the lats (muscles on the back running below your shoulder blades): when sitting on the machine, make sure the padding is pressed against your legs so your butt doesn’t lift when performing the exercise when pulling down, think of bringing your elbows to your rib cage rather than trying to simply bring the handles down to the floor keep your elbows in front of you and close to your body and don’t let them flare out to the sides or go behind you keep your chest up and don’t let it collapse or let the shoulders rotate inwards when bringing your arms up, let them go all the way up. Make sure you work within a full range of motion. don’t set your shoulder blades down. Let your scapula move freely throughout the repetition Hope this helps! Any suggestions for other exercises you’re unsure of but want to improve on, let me know See more

05.01.2022 This isn’t a 12 week transformation! This is exactly a 3.5 year transformation Don’t get me wrong, there’s nothing wrong with 12 week challenges! And you can get amazing results from it! ... BUT Before you jump into another challenge to kick start your New Years resolution, make sure whatever you do on day 1 of it, is something you will see yourself continuously doing few years from it! Because if you can’t then whatever results you achieve, you won’t maintain for very long. Remember, REAL change takes time! Be patient on your journey. This is not a sprint! Focus on making small sustainable changes every week that you will be able to do consistently so it becomes your LIFESTYLE See more

04.01.2022 EXERCISE TECHNIQUE Left video: November 2019 Right: January 2021 ... As you can see on the left video my bum goes up first and my back rounds when lifting the bar. My knees are too far forward and there’s very little leg drive. My shoulders are at the front of the bar therefore there isn’t much lat engagement. Video on the left - all those things corrected. BUT It’s been a year! On full year working on correcting a bad technique. At the start of my fitness journey, my training was all about speed, lots and lots of reps, burning calories and sweating as much as possible! I didn’t pay much attention to my technique and as a result I picked up a lot of bad habits. And as we know, old habits die hard.... it’s been a full now year having deadlifts in every program, training deadlifts every week, recording every single set, watching it and correcting bad form with NO weight progression! I was already deadlifting 100kg for 5 reps back then but my form was far from optimal and certainly not sustainable in the long run (my back used to hurt like hell!). My point is, if you’ve been training for few months, a year even, and still feel like you can’t perform some exercises with perfect form, don’t stress! This stuff takes time! When training clients I pay special attention to their form for a reason - my goal is to reinforce the most optimal way to lift and the safest technique for longevity. Moving well should always come before lifting big! See more