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Kaylie’s Personal Training

Phone: +61 408 835 360

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24.01.2022 Hey guys! It has being a while since I’ve posted to this page just due to me moving down to Victoria recently but I am back and will be posting some more workouts and tips so be on the lookout! Today was such a perfect morning to go for a walk. An important thing to remember is a workout doesn’t always have to burn 500+ calories. A nice relaxing recovery session such as a Sunday morning walk can be beneficial to our bodies. It helps reduce blood pressure, stress and improves... our overall mood. A walk can also be incorporated before or after a session in the park. A major benefit of doing it in the morning however, is to simply get it out of the way. Sometimes we say ‘yeah I’ll do it later’ and it never gets done, so jump up while you’re first awake and get to it. Remember, each workout is closer to your goal. So while the weather is still nice, take advantage of it guys; take your dogs, take a friend or even mum today as it’s her day (with social distancing measures in place of course!) and enjoy a walk in the sunshine See more

23.01.2022 WORD WORKOUT! Such a fun idea to do especially if you’re stuck with what exercises to do. Simply pick out a word, could be your name, your pets name or you could chuck a few long words in a bucket and draw out a new one each day then, find the workout which matches each letter and get it done! You could even make your own word workout with a different list of exercises that you choose. You could even do a upper body and a seperate lower body one to perform on different days

21.01.2022 Compound VS Isolation exercise, what they are and how to structure them in your gym workout

19.01.2022 HYDRATION! First of all, please excuse my awkward hands as I’m still getting use to videos. This video talks about hydration and the importance of water and how it affects our body. 2L is a recommended amount by health officials, but if you’re not quite at that stage, take it easy and gradually work your way up to 2Ls. I have also included some tips on how to increase your water intake if you just really hate the taste. Check it out!

17.01.2022 Here is a few ways to check on your progress other than using the scales. Sometimes we can get disheartened when the scales don’t seem to budge on either weight loss or gain but there are so many different ways to check on our progress. Take some photos and measurements and compare them against each other, take a look at how you’re feeling overall, if you’re energy levels have risen and if you’re getting proper sleep. Change doesn’t happen overnight so we have to be patient on our journey but the most important thing is consistency and to not be too hard on ourselves

16.01.2022 Here are a few glute activation exercises for you to have a try of if you’re looking to increase your mind muscle connection on leg day. Warming up our glutes before big lifts is just as important as warming up any other muscle group. Glute activation helps to ensure the right muscles are being used in our lifts, helping the muscles that we want to grow, to grow! Having strong glutes will help us with our posture and lower back pain. Try aiming to do activation exercises 2 - 3 times a week and I do each exercise for 30 seconds really focusing on the squeeze. In this video, I did some double clam shells, crab walks, squat jumps and glute bridges. You can also try some donkey kicks and band walks

16.01.2022 BEFORE AND AFTER! Jess started with me 8 weeks ago and has had some amazing results since! Not only is she lost a total of 5 and a half kilos, she has also lost 19cm around her body which you can easily see in these photos. Jess has had trouble in the past sticking to her weight loss journey but this time around she has stuck to her training plan never missing a training day and has focused on her nutrition. She has gained so much more confidence in the gym and feels so much better in herself. If you’re looking to achieve amazing results such as this, send me a message and we can get started on your fitness and strength goals!

15.01.2022 Weight loss and gain is simple numbers game that some people tend to over complicate. The basic principle is; If you’re looking to lose weight, the number of calories you consume need to be less than the calories you expend. If you’re looking to put on weight, you need to be consuming more calories than you are burning! You can and should still enjoy foods that you love whether you’re looking to gain or lose. A good relationship with food is a really important thing to have

14.01.2022 Start your Monday off right. Plan for your week ahead and make sure that everything you’re doing is getting you closer to your end goals. Set targets, smash them out. Make plans and stick to them. Failing to plan is planning to fail. Start every day with appreciation that you have the opportunity to make your life the way you want it to be. ... Let’s get set for another week of chasing goals. Who’s with me?! See more

14.01.2022 An fun, no eye contact exercise we all love are hip thrusts. Hip thrusts are such an awesome exercise to really build the muscles in your glutes. Start with lining your shoulder blades to the bench and placing the bar over the top of your hip bones. It is easier to do hip thrusts with the larger sized plates as they lift the bar off the ground for you to easily roll it over you or you can also use the smith machine. When performing the movement, ensure your feet remain fla...t on the ground and drive through the heels into the ground to bring your hips up, squeeze your glutes and create a nice 90 degree angle. Slowly lower down and touch off the ground the back up. You can add holds and pulses to the top of the bridge to make it tougher. Make sure you utilise you mind muscle connection by focusing on the specific muscles/ muscle region you are focusing on. If you haven’t tried hip thrusts before, add them to your next lower body day and enjoy the burn I have also posted a video to my Instagram kaylies_personaltraining. See more

13.01.2022 Let’s talk lunges! Lunges are such a beneficial exercise to build your glutes and leg muscles. There are so many different variations of lunges which means they never get boring! If you’re a beginner, it is best to start with a stationary lunge before adding movement into the exercise. A few examples of the types of lunges you can do are; reverse lunge forward lunge... walking lunge rear foot elevated lunge jumping lunge Weights can be added to increase difficulty and other exercises such as an overhead press can be included in the lunge to work more muscles. As with every exercise, for safety reasons, make sure your form is correct before adding load. Tips for perfecting your lunge include - keeping your body straight and aligned and lowering your knee having it nearly touch the ground at an approx. 90 degree angle. Make sure that your front knee does not extend over your front toe and that when coming up, your weight is pushed into your heel. Lunges are really beneficial to add to a workout and can be really fun when you change the style up.

09.01.2022 With gyms shut across the country, it can be easy for people to give up on their health and fitness goals. At the time of a crisis such as the one we are currently in, exercise is beneficial to both physical and mental health. Being fit and healthy, helps our body build a stronger immune system and releases endorphins. When it comes to exercising, you don’t need a gym in order to smash out a workout so I’ve put together a little workout you can do either at home or in the p...ark. The workout involves simple movements to get your HR up. The movements are; Bodyweight Squats Knee Push Ups Reverse Lunges Burpees (either with a push up or without) Crunches Plank Perform each exercise for 15 reps and the plank for 45 seconds. Do this at least 3 times to get a nice workout in. Add in a walk or a run around your local park or neighbourhood for something extra. If you’re looking for something a bit more challenging, head to Kmart and grab yourself some weights, balls and/ or kettlebells and add them into the workout. Remember, exercise doesn’t always have to tire us out completely. Get out there and do things you enjoy to your activity level up!

06.01.2022 What is your motivation?! What’s the thing that gets you up and gets you moving? It could be getting your overall health on track to prevent diseases. It could be fitting into an outfit for an upcoming event. My motivation personally, is looking back at old photos and measurements of myself. Loosing weight is a great feeling and I always remind myself of that. Whatever your motivation is, it’s always helpful to remind yourself before you workout why you’re doing it. Im a v...isual learner so something I do is keep a vision board in my house with quotes, old pictures of myself and my personal goals on it. It’s something I can refer to whenever I feel unmotivated or feel as though I am loosing track of my overall goals. It can be hard without the gyms open to get up and workout at home but every workout is closer to your goal and the feeling of success. Find the thing that motivates you and help it keep you on track. See more

05.01.2022 Quick ab session to finish my workout the other day. One important thing people must note is doing 1000 ab workouts will not give you abs. In order to get those defined ab muscles we are all after, you will need to strip your body fat which is done by being in a calorie deficit. Ab workouts will however help strengthen your core which does help with posture and back pain so they are beneficial to add to your gym plan 1 or 2 times a week. Today’s workout is 3 sets 8 x bicycl...e crunches each side 12 x in and outs 8 x Russian twists each side 30 sec plank hold 8 x Spider-Man plank each side See more

04.01.2022 Are you looking to strengthen your lower back, hamstrings and glutes? Give the hyperextension machine a go. This exercise can be a bit scary to try as it feels like you’re going to fall face first but once you get the hang of it, it’s such a great machine to isolate your muscles and to throw in as part of a ab workout, a superset or at the end of your workout. To set up the machine, move the pads to be in line with your waist and rest your thighs on the pads. Anchor your f...eet flat against the back foot pad and cross your hands in front of you. Bend at your hips and lower yourself down slowly. When you come back up, come up into a position slightly extended from a flat back and engage and squeeze your abs and glutes. When you’re use to the machine, you can add a weight that can be held in your arms in front of you. Unweighted, perform higher reps such as 15-20, and with weights perform in the rep range of 8-12. Keep in mind, the machine is weighted in a way that you will not fall forward when bending or extending but if you’re feeling unsteady, you can always put some weight plates on the back to ensure it is weighted more at the back (as seen in second photo). Add this exercise to your session and see how much it can help improve posture and help pain you may be having in your lower back. See more

03.01.2022 Saturday chest and shoulder session: 10 x incline chest press 12 x lat raises 10 x shoulder press superset with 10 x chest flys... 12 x straight arm pull downs superset with 12 x barbell pull ups See more

03.01.2022 One of my online clients progression pictures 4 weeks, 3kg and 9cm between these two pictures! This client has been working out at home and following all workout and meal guides properly. He knows he has my full support and is giving his weight loss journey all he has. Proud is an understatement. He goes to show that you can get amazing results at home if you have enough motivation and are determined to change your life. If you’re looking for someone to help you achieve your goals, send me a message and I’d be more than happy to help!

01.01.2022 So Facebook doesn’t like me sharing more than one video at a time Here’s a show of one of my current lower body workouts. Simple but effective. When doing a workout, try not to over complicate it by adding a massive list of exercises, instead focus on a few compound and a few isolation exercises to be performed really well and with heavier weights. Form a good mind muscle connection by focusing on the muscles being used and push yourself. A good tip is usually if you’re go...ing heavier on the weights go less on the reps. This workout; I start on the cross trainer for 10 mins it’s then move to the stair machine for 5 minutes to get my muscles warmed up and prepared. 4 x 8-10 single leg Romanian DL 4 x 10 kettlebell sumo squats with a pulse 3 x 8-10 reverse deficit lunges 3 x 12-15 seated leg curl (Not filmed - I finished with 3 x 15 banded glute bridges superset with 3 x 12 crab walks). Remember to always keep good form and the quality of the workout and exercises is ALWAYS better than the quantity.

01.01.2022 I found this post on @nutritionstutorial page and I feel that right now it is so relevant. With lock downs bound to happen soon, we find that at home, we will be eating more. We will be bored and with gyms shut, we might not be getting the right amount if any exercise in our days which in turn will take us further from our goals. Right now it is so much more important to watch what we are eating and how much of it we are eating. I’m not saying run out and grab a cheeseburger... but this post shows perfectly how people define ‘healthy’ and ‘unhealthy’ food and how it can often be wrong. Most people would say a granola bar is a better snack than a cheeseburger but when we are looking at calorie tracking, it is the opposite. I’ve recommended My Fitness Pal before and to each of my clients to help them track their calories. It’s so important that we’re eating the right things that keep us on track. Be accountable now more than ever and don’t lose track of what you want in the long run.

01.01.2022 More than just a number. I just wanted to touch on some information about weight gain and weight loss being more than just a number on the scale. Since my last personal check in, I have lost 8cm around my body, my pants and shirts are not as snug and I feel more energised which is awesome right?! But on the scales, it only shows I’ve lost a kilo which shows how important it is to track your measurements and use photos to help notice small changes. A weight loss journey is so much more than just a number on the scales. If you’re a bit unsure on how to get your weight loss or gain journey started, it’s a good idea to talk to a coach who can help make the whole process easier

01.01.2022 Throwback to when the gyms were open in Vic In these photos, Chris is performing lat pull downs. Lat pull downs are a great exercise to incorporate into your upper body or pull days. Increasing the size of the lat muscles will help give the look of a slimmer waist and bigger back. When performing lat pull downs, make sure you’re not using momentum to pull the bar down, make the movement nice and controlled and stop the bar between your chest and chin. As always, create that mind muscle connection by focusing on your lats and feel the burn