KD Fitness in Brisbane, Queensland, Australia | Sports & fitness instruction

KD Fitness

Locality: Brisbane, Queensland, Australia

Address: 30 Brookes Street, Fortitude Valley 4006 Brisbane, QLD, Australia

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25.01.2022 Infrared Who loves improved endurance, pumps, focus, and energy for their training I am all for caffeine for improved performance, but it shouldn't be the sole reason for taking a pre workout supplement. There is so much more to it and reaping the benefits mentioned above. Infrared's ingredients tick all the boxes without making you feel anxious at the same time from crazy high amounts of caffeine and underdosed everything else.... The last thing you want is a stomach full of liquid, gas and the urge to puke it all back up half way through your intense training. Infrared has mixture of high and low molecular weight, simple and complex carbs with differing digestion and absorption pathways to help stop the stomach upset and fuel your training with ease.

24.01.2022 Coffee and caffiene Caffeine is obviously a stimulant that is not only found in coffee, but energy drinks, pre workouts, some teas, and even some foods these days. It is commonly derived from coffee beans but can be used in a processed way also. You could also say it is a fat burner, simply because it increases your metabolic rate + generally will lead to you working harder and increasing your intensity in your workout. You will be burning more calories/stored body fat. --- W...hen it is not just consumed for the social purposes, coffee or caffeine is renowned for increasing performance with certain abilities such as strength, endurance, and of course, mental stimulation and alertness. Habitual coffee consumers will build a tolerance to the ‘stimulating’ effects caused by it. Due to the tolerance, these effects will be reduced to some degree. Dosages are dependant on the individual and the users prior and current experience. Because of these facts, the effects are associated accordingly. --- It’s fair to say I have a decent tolerance to caffeine, but due to my past with caffeine I have learnt to monitor my consumption. Do not go overboard with it all, or worse, do not do this most days / all days. Your body will adapt to this, and will feel like rubbish and horrible, lethargic and weak without it. Trying to reduce caffeine and or coffee from this experience is horrible and the withdrawal symptoms are not pleasant which is a learning experience to say the least. See more

23.01.2022 SUCCEED THROUGH DISCIPLINE Everyone is searching for motivation, people say they need it, they are unsure of how to stay motivated, or what even deeply motivated them. --- Motivation is almost useless without discipline. The true key to your success and key to reaching your goals long term and to create consistency with your habits. Motivation gets you in the gym door, it gets you through the first week, but it's discipline that keeps you coming back. ... --- Eventually you WILL have a long day at work, things will go wrong, the weather isn't great, you'll be tired, you'll have a small headache, you want to gorge on all the foods. The list goes on. --- Motivation is the spark, but discipline is the fire See more

23.01.2022 No matter what approach you take to dieting, its obvious cutting calories overtime WILL eventually get you hungry, this is inevitable regardless of which 'diet' you follow. I used to look forward to my weekly cheat meal on the weekends. The very thought of it would get me through the 5-6 meals per day of repetitive, boring, bland foods. Only to after the cheat meal, leave me feeling guilty. --- Rather than having a 'cheat day' and eating everything in sight, you could benefit... from a structured, deliberate, regular 'reefed', where your fats over the day are accurately reduced to accommodate for the big increase in carbs consumed over the day. Not only will reefed days replenish your leptin and grelin hormones (fat burning, hunger controlling hormones that become depleted through dieting), but they will leave you feeling satisfied without the guilt, knowing this is a part of the plan. You will look forward to these every week. This way you know you are staying on track and NOT compromising progress or results , and undoing all your hard work. The further you go into dieting these are a must, and can really help you psychologically, as can carb cycling if you are into that too. (And incorporate it properly) --- If you would like further knowledge on refeeds, don't hesitate to send me a message, I'm here to help See more

22.01.2022 PLANNING and PREPARATION Preparation and organisation is paramount to you achieving your goals regardless of which area of life it is. Lets apply it to meeting daily calorie or macronutrient goals consistently without planning... this will be very challenging. --- Meal prep doesn't control your daily free time and have to demand hours and hours of your time. Yes you will have to spend time planning to ensure you succeed, but 7+ hours per week is unnecessary and there is a mor...e EFFICIENT way to doing this. It is also much easier to monitor and track daily numbers through home cooked meals, rather than guessing 3 meals a day that you eat out at various restaurants. You may have a good idea about what you are eating when eating out, but you will never fully know as if you cooked it yourself. Do you know? Or are you guessing a little? Don't feel you can't eat out, but ensure your expectations are in line with your planning and tracking. The less food you prepare, the greater room there is for variation in your daily intake, and from there, your results and progress. --- I know exactly how much of every ingredient I put into this omelette. Because I made it. If I ate it out, I would have a rough idea, but not 100% know whats in there in terms of quantity. And yes, quantity DOES matter. Consistency matters. See more

22.01.2022 Citrulline Malate Besides creatine, citrulline is one of the most popular supplements around training that has been used for many many years. Citrulline is an amino acid that is converted to arginine after it is absorbed by the body, which in turn is converted to nitric oxide. This increases, among other things, the blood and oxygen flow to the active muscles during your training session. Who doesn't love a good pump from weight training!? Other benefits;... - improved strength and endurance - improved recovery - improved blood flow How do you take it; The science behind it recommends a 4-6g serve, 30-60 minutes before training. It can be found in many pre workout supplements, or you can take it on its own like I do here with ATP's Citrulline Malate. Personally I have found it works even better if you are well hydrated and have carbs in your pre workout meal.

22.01.2022 One thing I have learnt in my 10 years as a personal trainer and coach working with corporates is to always aim for self progression, not perfection. --- At the end of the day, Its you vs you. In 1 months time, 1 years time, 10 years time, if you have, or haven't succeeded at reaching your goals, it will NOT be because of anybody else. Long term, its all on you. Regardless of your goal, aim for self progress. Self improvement. If you come out at the end better than before, gu...ess what? You have won. You are a winner. --- My full time job is to support you in that process. It is not an easy journey. Let me help you bridge the gap where you are now, and where you want to get to. Contact me for more information or details. Face to face or online coaching. Stop putting yourself last. [email protected]

22.01.2022 CHANGE Don't just talk about it, go out there and do it. Don't just meditate about it, go out there and create it. Don't just pray about it, go out there and take action. Participate In the answering of your own prayer. If you want change, go out there and live it. --- I constantly get asked by various people, how to change there health / body/ mindset/ lives for good. They want this to happen. Wanting to do something is great, it shows that you are actively thinking about i...mproving. But the difference is that those that succeed and those don't are the ones who actually take action, to actually change. --- Change your mindset, change your actions, change your life See more

22.01.2022 Whatever your goal is, always aim for self progression, not perfection At the end of the day, Its you vs you. In 1 months time, 1 years time, 10 years time, if you have, or haven't succeeded at reaching your goals, it will NOT be because of anybody else. Long term, its all on you. Regardless of your goal, aim for self progress. Self improvement. Even to the competitors who get up on stage against others, to get to that point, you have had to battle yourself for 3-6 months to ...get to that point. If you have came out at the end better than before, guess what? You have won. You are a winner. --- It took me 26 weeks of dieting in a calorie deficit to achieve this physique. I wanted it to be slow and manageable and not have my dieting process dictate my life. Last time I dieted seriously, it did dictate my life, and I only did it for 14 weeks, and took more drastic measures that bounced back worse in the long run. --- Next time I compete on the state and national stage, I will beat this version of myself. If you want some guidance with your plan to improve, please send me a message and lets discuss. See more

21.01.2022 ABDOMINALS / ABS Everybody has them. Yes, even you. Everyone has a six pack. Of course though with most people, they are hidden my body fat. Genetics will determine how they look, general structure and shaping, but that doesn't mean you can't strengthen and develop them over time, and eventually reduce your body fat to show them weather it be just a little, or a lot, or even simply a flatter stomach. ---... My personal favourite ab/core exercises would be: Jack-knives Hanging leg raises Cable crunches Barbell Rollouts Reverse crunches --- Of course to reduce the body fat or flatten your stomach the above exercises will not provide the solution. Look at your metabolism, be in a calorie deficit, look at your hormones functions (particularly cortisol) and your digestive health too as these are fantastic indicators. --- If you would like some help with getting a flatter stomach or more, send me a message and I would love to help See more

21.01.2022 YOU ARE IN CONTROL There is a general misunderstanding of the transition into flexible dieting that involves everyone stopping at all bakeries and dessert restaurants in sight as long as 'it fits your macros'. But this is so far from the truth. --- If you are dieting on low calories chances are you would rather spend your macronutrients or calories n hole some, fibrous and more filling options. Any leftover calories could be used for a cheeky sweet treat. Alternatively you co...uld spread the macros out to create more flavour in your meals with different spices and sauces, cheeses and toppings etc. By becoming the dictator of your yet and eating the foods you both enjoy, but also need to improve body composition, you will be more likely to stick to it long enough to get LONG TERM success. Once you have seen results and improvements... you won't stop there. --- In todays day and age that is all about more is better and buy bigger to save more etc, we seem to have lost the touch with 'moderation'. The very word moderation to the average person sounds like a small meal, or not enough, or an entree. Flexible dieting re-teaches self control. It teaches discipline and knowing when to stop. It provides structure and acts as a safeguard against what most people do. The restrict/binge cycle. Dieting will always challenge anyone to make change regardless of the diet name or type. But what if it could suck a little less and you could keep your sanity and a healthy relationship with food?

21.01.2022 NEVER STOP LEARNING There was a time when I was absolutely convinced eating any ice cream, pizza, donuts, chocolate... anything labelled 'junk food' would get immediately converted to fat. The very thought that eating any of that, or food like in this picture, purely baffled me and bewildered me, that eating this wouldn't compromise my goals and not actually send my progress backwards??? --- If eating chicken and broccoli, fish and asparagus, turkey and rice, all day. Every s...ingle day sits well with you and you enjoy it thats fine, thats cool. If you want to be released for the extreme restrictions of 'clean eating' without compromising results, there IS another way. You can learn to eat the foods you love in MODERATION regardless of your goals. After being clean eater for 3+ years, and I'll add, getting some pretty awesome results from it, I was skeptical, I didn't believe it. I can say making the change was the best decision I have made in a long time. --- Have an open mind. Be willing to learn new things. Never stop learning. Learn what works for you while making you happy, and actually works. The best thing about science is it doesn't matter what people say or think. The results speak for themselves. See more

20.01.2022 A QUESTION FOR YOU ALL Do you enjoy the training that you do? Or do you go down to the gym because its habitual each day? Do Do you believe what you're doing is the only path to the physique you want? Why head towards a destination when you know the journey to get there is going to be absolute hell??? ---... My opinion is that every training program should involve a combination of what is necessary to improve, but should also include specific aspects of training that you genuinely enjoy. If you don't enjoy your style or type of training, at one point or another you will not only plateau, but take breaks, seek out other unnecessary help or difference, begin to hate the process, and it will become difficult to stick to the plan. You need to plan for both short and long term goals to lead you to both long term progress and importantly, sustainability. --- Looking back at my 5 years of gym/fitness training where lifting weights seemed like everything, but then there were certain aspects of it that maybe didn't sit all that well with me, and I asked myself what if there was a different way? And still get results? Im very happy I have found a better way that is efficient, and still rewarding and enjoyable. I have got a heap of experience with different training methods and styles. Luckily these have helped show me what I enjoy the most and helps me find what my clients enjoy the most too. Once I find this out, it helps me/us with: Having the drive to WANT to train. The thought gets you excited that you actually get to train. You dont feel forced to or being driven to by someone else. This is all your internal motivation. Motivation deep down helps find the motive towards your goals. --- If some/all of this speaks loudly to you and you are unsure about the training method or routine that is going to be the best option for you, feel free to send me a message or email. I'm happy to help out. See more

20.01.2022 DO NOT CONFUSE CORRELATION WITH CAUSATION You didn't lose weight because you reduced your daily carb intake You didn't lose weight because you stopped eating dairy You didn't lose weight because of your fat burning supplement... You didn't lose weight because you did fasted cardio You didn't lose weight because you ate 6+ small meals per day --- The above can and will help with any weight loss or fat loss journey. It will. But it is not the defining factor to results or not. Imagine we implement all of the above, but you still eat in a maintenance calories state, or even a calorie surplus. (More than your body burns on a daily state). All of a sudden it means you will not lose weight. --- You lose weight and body fat because you were in a calorie deficit. Find your metabolic capacity or basal metabolic rate. Create a deficit from there. When you hit a plateau, act accordingly and implement more change, and watch your body respond to that change. --- In these photos, I did exactly that. For just 12 weeks. I also did ZERO cardio. From start to finish. Yes. Zero. 12 week challenge got me motivated to see what I could do. You can do it too. Educate and empower yourself for success. See more

20.01.2022 MEAL TIMING/FREQUENCY... Does it REALLY matter? A common question I've been asked countless of times and I'm sure some of you have / will be too. The thermic effect of food is directly proportionate to the amount of calories you consume. This means you burn the same amount of calories eating 10 x 200 calories meals as you would eating 1 x 2000 calorie meal. If anyone would like studies of this I can happily email them to you. ---... At the end of the day, calories in vs calories out will still be the MAIN determinant of whether you lose or gain weight & NOT when you eat or how long you spend in a fasted or fed state. For optimal muscle growth & muscle retention, it is important for our muscles to receive a relatively steady stream of BCAAs (protein), which requires eating a little more regularly. If your hungry, eat. --- Find out what works best for YOU. (and actually works too). This is the most important aspect to successful dieting. Just dont be silly about this. You need to meet the requirements consistently to progress, whether you choose to eat them over an 8, 12 or 24 hour period, or 2,4 or 6 meals. You won't lose weight because you're fasting - you'll be losing that weight because over the course of a day/ week/ month you're eating less calories than you're burning. A calorie deficit. As my awesome trainer says - 'Do not confuse correlation with causation' See more

19.01.2022 PSYCHOLOGICAL STRENGTH I have been called a lot of names over the years, a number of people have hurt me with their words based on my appearance and at times I have allowed myself to be convinced that Im somehow lacking a bunch of certain qualities. The fact of the matter is, people say terrible things. They say them because they are ignorant, because they dont realise the consequences, because they can be cruel, badly educated, and possibly by doing so, are cool individual...s. --- Insults based on physical appearance are basically the last resort used by humans who arent intelligent enough to attempt insult on a more substantial level. Im not sure how many of you reading this have experienced the same kind of thing, but in order for an individuals words to cause you harm, you first need to value their opinion. Only those who you allow to hurt you can. I sometimes even forget this. The unintelligent words of another say a lot more about them than they do about you. --- Bottom line, a persons physical appearance does not effect the goodness of somebodys heart and soul See more

18.01.2022 HOW TO REDUCE OR CONTROL HUNGER Ever feel hungry during the day? Or night? Or anytime really? This info is for everyone, but particularly for those who are dieting, in a deficit, lower calories than you are used to etc. Lets get one thing straight... hunger is inevitable during dieting. --- No matter how high your calories are over the year, how fast your metabolism is, or if you are dieting for 8 or 20 weeks, at some point you are going to get hungry. Here is a list of thing...s I get all my clients to implement to help them stay consistent & prolong or reduce hunger: --- FIBRE - Eat plenty of this. Obviously within reason, but there is so many benefits to it many people rant aware of. Fibre assists with digestion and regularity, and of course keeps you fuller for longer. Males aim for 30-40 grams per day, females 20-30 grams per day. Foods that contain these are everywhere - oats, vegetables (peas are very high!), some fruits, some cereals, whole grains, beans, or my favourite quest bars. --- VEGETABLES - One of the most important rules that many people still disregard with flexible dieting is you must eat 4-6 serves of them per day. They are ridiculously low in calories, so the volume of them can be crazy high for you to eat! This means more chewing for you, and more filling of the stomach. Not to mention the vitamins and minerals in them. --- WATER - We all know water is life but you should be drinking this all day everyday. I'll keep this one simple and say anything under 2L per day is simply not good enough. If you consistently did this you are seriously compromising some amazing results you could be getting. See more

18.01.2022 Working with clients for years most of the time their success regardless of what their goals are will come down to them adhering to the process of both training consistently and following a sustainable approach to their nutrition plan. There are no magic quick fixes as much as people want immediate results Another thing I have learnt is often people's internal health is sub-optimal from years of not making their overall health a priority. There is where I love being a part of Team ATP. A range of products to help support us all be healthy functioning humans; Hormones, thyroid, gut health, adrenal health, sleeping quality, stress and of course training performance and recovery, ATP has a product to positively support all these. Any questions on any particular product check them out or send me a message

17.01.2022 Repeat daily: I will remain focused on my goals. Even if I have a moment of difficulty, I will not give up. I know success comes with consistency. I know that I will make it. Things will get better. No problem or challenge will stop me. Everything I deserve is coming my way, but for now I must keep going

16.01.2022 Mindset with mistakes If you get knocked down, you get back up. If you take a step back one day, you follow that up with taking two steps forwards. I’ve faced many obstacles that looking back on I can honestly say they made me stronger. I’m sure you have faced quite a few too, but how did you respond to them??? --- Successful people look to be successful in advance. They are always looking forward. Happy people look to be happy in advance too. From there people take the neces...sary thoughts, feelings and actions to head towards those outcomes. They develop habits in every situation. This way when the temporary setbacks happen, they are prepared to respond accordingly. They learn from them every single day. As do I. What about you? --- We ALL have bad days. Do not expect perfection. When these bad days happen, its how we respond to them that can have a huge impact on how far we go. Again, one step backwards, two steps forwards. Think, plan, act to be great and to succeed, and you will. See more

16.01.2022 Macros cheat sheet for everyone to draw ideas and meals and snacks from. Your welcome :) There are so many variables which decide what specific macros you should be taking to support your health and ditness goals so I reccommend speaking with your PT or coach to what would be good for you. --- Remember, your overall complaince and conssitency matters a lot, and your daily calorie intake/ energy intake is also critical for your body composition goals. From their your macro sp...lit, and getting enough micronutrients and fiber for overall health and wellness too. --- If you need any support, feel free to send me a message and i can point you in the right direction. See more

16.01.2022 CLIENT SPOTLIGHT I am super proud of this guy. I have been working with Luis now for 6 months. In this time he has consistently lost body fat and weight at a healthy pace, while also slowly building lean body mass and increasing strength. He was never a 'massive' guy but still wanted to achieve his goals which involved losing some body fat and some weight to feel more confident within himself. This was very achievable in the timeframe we put together for him to get to the hea...lthy, realistic numbers he was after. The more challenging part of his journey was always going to be consistency with his eating following specific macro targets daily. --- Following 90% compliance over months, it allowed us to see how his body responded to the amount of food he was eating, and we could create some flexibility. Welcome, flexible dieting. He can eat the foods he loves in moderation and not lose progress. He enjoys both lifting weights and doing a weekly bike ride rather than feeling like he 'must' do fasted cardio everyday. We found out his metabolic rate and acted accordingly, putting him in a weekly deficit. --- Luis is yet to hit a plateau and when he does, we will act accordingly. His results are from his effort and consistency to his goals and deserves everything great that comes his way. Snapshot of results are in the 3 photos. See more

15.01.2022 RE-RACK YOUR WEIGHTS A member at my club approached me on the gym floor today as I was in a session. --- Member - "Hey Kym, you are looking bigger! What have you been doing??"... Me - " Thanks. Well to be honest, I always out my weights away." --- But seriously, I hope everyone out there does too. If you don't, NOBODY likes that guy!!! See more

15.01.2022 ALL THINGS THAT ARE WORTH IT TAKE TIME Regardless of your goals, If your level of conditioning is important to you while not just looking at the short term results, then focus on: -Eating as little as you can to gain muscle and not fat -Eating as much as you can to lose weight or fat, without loosing muscle... --- When youre looking to improve your body composition, the slower you do so, the better and more sustainable your results will be. Anyone can lose weight by starving themselves or gain weight by eating everything in sight. The key is to look at the quality of body mass you are gaining or loosing. --- When trying to build muscle, its important to do so slowly. Building muscle is a very slow process at the best of times. If you are female, then even longer and various facts make it even more difficult for you. Trying to speed up the process and eating a larger amount of calories, putting yourself in a larger surplus will most likely only speed yo your chances of gaining excess body fat --- Looking at the other end of the scale, when you are trying to lose fat, its important we get the fat loss going while eating as many calories as possible. Dont just drop the calories by a 1000 instantly. This will within a few months lead to a slow, damaged metabolism, loss of muscle mass, hormonal problems just to name a few. Take home point: Take it slow. See more

15.01.2022 INSULIN After eating any normal meal, the release of insulin from the pancreas signals the shutdown of the release of fatty acids from the adipose tissue (stored body fat) and the increase of fatty acid uptake. The most common explanation to this is that elevated insulin is to be blamed for weight gain or fat storage, and thats why you should either cut carbs to low amounts or not consume carbs. The log goes that carbs through their stimulation of generating insulin are just... fattening, beyond there contribution for everything else they do for the body, especially as an energy source. I heard someone say the other day that it doesnt matter how much you eat, as long as you avoid carbs at night. My question to them was so where do all the extra energy from excess protein and fat go when it is over consumed? (Regardless of time of day). And what about proteins effects on stimulating insulin production? --- Regardless of what you eat, your body will use it for energy. Either way you WILL burn what you eat and when that runs out, you go back to burning stored fat. This process is easily misinterpreted because of insulins main functions following a meal is to shit down fat release form fat cells while the body burns carbs and protein. Eat in a calorie deficit, control your portion sizes. Burn more across the day and week than you are consuming and you will lose weight and body fat in a slow controlled fashion. Cut carbs to zero and by putting yourself in a huge calorie deficit, loose weight as a very fast rate including loosing muscle. Then expect mass weight gain once you re-introduce those foods See more

14.01.2022 LOW-CARB May not be your best option sometimes People don't like diets. People like or love carbs. For these simple reasons, the average person will usually blame carbs for weight fain and try going on a low-carb or zero-carb diet. ---... Under this twisted logic, choosing low carb foods will usually results in a diet excessively and disproportionately high in fat. In many cases, low carb foods and products should be accompanied with a 'high fat' label. Interesting... almost no one would buy them. --- At Grill'd burger restaurant there is a 'low carb super bun' which has over 21 grams of fat and its calories are much higher than a traditional bun. This is just from the bun itself, not everything else. Don't get me wrong, its delicious, but again, disproportionate. --- Whilst fat is essential for hormone production, balance and function as well as nutrient transportation, consuming too much will simply lead to excess energy storage and fat gain. --- Don't get the point of this post confused. We need fat, but we also need carbs. You CAN diet with carbs and you CAN have both without compromising your body composition See more

14.01.2022 HOW TO STAY MOTIVATED A lot of people frequently ask me how to stay motivated. And even though I could list a bunch of reasons, I can't pin point what keeps each individual person motivated. You must find this out for yourself. I can't answer that for you, neither can anyone else. --- My clue to help you figuring it out is it will hit you hard if you don't achieve your goals. There is an emotional connection. A motive deep down. Find it.... --- The desire to achieve this goal must outweigh the desire to do nothing at all, or to fail, or to be content. See more

14.01.2022 CLIENT SHOUTOUT Everyone meet Rebecca, In the 6 months I have been working with Bec, she has come a long way in many areas of health and fitness. She was a little overweight and holding a bit of body fat that she wanted to reduce. She believed it would be quite hard to loose the weight and change her body shape and was unsure of the way to proceed to get her results. She loves her classes, and I educated her on the importance of weight training, while also including HIIT card...io and circuit training to her program. She took the on board straight away and the results followed. --- Most importantly I spent a lot of time explaining the changes she would need to make to her nutrition and her relationship with food. This was going to decide the speed of her progress. --- We never cut out any particular food groups, this way she avoided huge binges and cravings, we found her metabolic rate and created a calorie deficit from there. She measured and tracked her food intake and became consistent from day to day. She ate a huge variety of foods mostly from whole food sources and her body responded accordingly. --- Within a month we hit her short term goal and within a few months we hit her long term goal in time for her trip to Bali. Her weight dropped in a slow and consistent manner, loosing 10kg. Her fitness has hit new levels and her strength has increased with it. She now comes to the gym frequently and consistently, and has great relationship with food to suit her lifestyle, not let it dictate her life. --- I'm very proud of what Bec has achieved and her willingness and trust in me as her PT and coach, she has achieved so much and still continues to improve. She now has new goals ready to smash! See more

14.01.2022 Throwing it back to earlier days with some newbie gains in my first few years So I have a question for you ALL Do you enjoy the training that you do? Or do you go down to the gym because it’s habitual each day? Why head towards a destination when you know the journey to get there is going to be absolute hell for you? Whenever I meet a new client I explain how every individualised training program should involve a combination of what is necessary to improve, but should als...o include specific aspects of training that you genuinely enjoy. If you don't enjoy your style or type of training, at one point or another you will not only plateau, but take breaks, begin to hate the process, and you will not adhere to the plan. You need to plan for both short and long term goals to lead you to both long term progress and importantly, sustainability. I’m very happy over the years I have found a better ways that are more efficient, and still rewarding and enjoyable. I have got a heap of experience with different training methods and styles. You should never be forced to train by someone else, you should want to yourself. If some/all of this speaks loudly to you and you are unsure about the training method or routine that is going to be the best option for you, feel free to send me a message or email. I'm happy to help out.

14.01.2022 PLATEAUS These are damn frustrating. Almost as frustrating as wanting to eat something and not having enough macronutrients/calories to fit it in before the end of the day, WITHOUT compromising results. When it comes to breaking through these plateaus, dont take drastic measures to try and overcome them. Whatever change you make to your training and/ or nutrition, make sure its sustainable. If real, long term results are what you are after, quick fixes are not the answer. A...nyone can lose weight by starving themselves, and anyone can gain weight by eating everything in sight. --- How much is an appropriate amount to gain or lose each week? As a general rule of thumb, aim for changes in bodyweight/ body fat close to 1kg or 1 % per week. Dont rush the process. --- Rapid weight loss wont be effective long term. Your metabolic rate will slow down incredibly fast, you will lose muscle and you will get very hungry very fast. If you are not patient and add in too many calories too quickly post dieting, you WILL gain excessive body fat. Yes, a lot. Anyone heavily involved with the fitness industry for a long time, has seen this all too often. --- Weather gaining or loosing, this is a marathon, not a sprint. If you are in a plateau, make adjustments accordingly and watch your body respond by getting out of that plateau. See more

13.01.2022 Why should you weigh your food? - Everyone wants results as quickly as possible, but people are also so quick to get frustrated when they feel results dont happen, or happen fast enough, and feel like what we are doing isn’t working. - Choosing healthier foods generally get some form of results early on, but sometimes this approach doesn't work because your estimated food quantities are much larger then the portion size you believe you are consuming. People have a habit of ...overeating what their body actually needs. Weigh out your oil or nuts or nutella and you will never look at them the same moving forwards. - This step is super important to get right when you are wanting to change your body composition. If you do not control your day to day eating with a plan, your body will not change. - I never want my clients to weigh their food forever, I do believe that you should take a period of time, and weight your intake to give you a better indication of portion sizes and value of foods. This will empower you in the future when eating mindfully. - If you are in any sort of plateau I strongly encourage you to weigh and track your food, just for 1-2 weeks to start. Build momentum, knowledge, confidence, and the results will follow. See more

13.01.2022 Progression towards success in any area happens for a number of reasons, one being when you simply refuse to give up, with goals so strong that any difficulty or obstacle or challenge only acts as more motivation towards your goal. When it matters a tonne to you, you make it work.

12.01.2022 CARB CYCLING FOR FAT LOSS Interesting topic today. Carb cycling is simply an individuals daily carb intake changing over a 7 day period. It could be high, medium, low, or zero carbs on the day, depending on what the individual is sticking to for their results. Unfortunately though the term is a little misunderstood and people relate this method purely to weight loss and body fat loss. --- You can carb cycle in a surplus, in a maintenance, or in a deficit. There is no secret t...Continue reading

12.01.2022 Is your main training focus to increase strength? Pick an exercise. ANY. Do you want to be stronger/better at that exercise? More reps? More sets? Lift more weight? More volume? With consistent technique and form? --- Imagine if your 4 rep max became a 8 rep max Imagine if your 8 rep max became a 12 rep max.... Within a few months. I can coach you how to do this plus give you the specific program to get this done. Aware yourself of how to force the body into progressive overload and muscle hypertrophy. --- - It does not involve bulking/eating everything in sight - It does not involve a pre workout supplement or caffeine - It does not involve doing 1 rep maxes every day/week/month - It certainly does not make you 'bulky' For years I have been using specific and individualised programming on myself and many clients who have this goal in mind. The results... AWESOME. I would be happy to share with you the improvements they've made. --- If you are serious about results in this area, send me a message. Consultations are free, face to face or online coaching. [email protected] See more

11.01.2022 Is your training in a plateau? At all? You may have a goal and a vision, but do you have any sort of structure or a plan to follow? For my workouts I know exactly what I have to do before I start, to progress, to improve, and to cause progressive overload. I know this because of the training software I use (and all my clients use too) so we are not guessing. Know what you have done before, every weight, rep, set and exercise. Video recorded is the final AMRAP set where I got what I needed. Gains were made If you would like help with your programming, reach out and contact me, and stop guessing, and get more results

11.01.2022 Weight loss or fat loss is not rocket science! But it is science... To lose fat you must;... - Be burning more calories than you are consuming (Be in a calorie deficit) - Track your progress to gain educated feedback on how your nutrition protocol is working for you, and from there you can make adjustments accordingly in line with the progress / lack or progress your making - Remain accountable so you can continue to evaluate whether youre protocol is supporting your goals I do this full time with all my clients daily. They all follow individualised plans to set them up to succeed. If you need any help send me an enquiry.

11.01.2022 SCIENCE DOES MATTER There was a time when I was absolutely convinced eating any ice cream, pizza, donuts, chocolate... anything labelled 'junk food' would get immediately converted to fat. The very thought that eating any of that, or food like in this picture, purely baffled me and bewildered me, that eating this wouldn't compromise my goals and not actually send my progress backwards??? --- If eating chicken and broccoli, fish and asparagus, turkey and rice, all day. Every s...ingle day sits well with you and you enjoy it thats fine, thats cool. If you want to be released for the extreme restrictions of 'clean eating' without compromising results, there IS another way. You can learn to eat the foods you love in MODERATION regardless of your goals. After being clean eater for 3+ years, and I'll add, getting some pretty awesome results from it, I was skeptical, I didn't believe it. I can say making the change was the best decision I have made in a long time. --- Have an open mind. Be willing to learn new things. Never stop learning. Learn what works for you while making you happy, and actually works. The best thing about science is it doesn't matter what people say or think. The results speak for themselves. See more

11.01.2022 To move forward you need to believe in yourself and your plan... Have conviction in your beliefs and the confiedence to execute those beliefs One decision and day at a time

11.01.2022 OVERTRAINING The concept and definition of overtraining has been blown out of proportion and distorted by the many new gurus out there in the industry. How many of you have heard that you cant train a muscle group more than once per week? Because thats overtraining right? (I detect broscience!) --- Overtraining is training to the point where you experience a decrease in performance or you have a lack of drive and motivation to train. People in the bodybuilding industry howe...ver have made this term popular by suggesting if you train any muscle too much, you will: Loosing muscle (catabolism) and you will never make muscle growth or development (gains). This is so damn far from the truth. --- Most people will actuallt never come close to a true overtraining state. There is no studies or data showing that you can overtrain a muscle at this frequency or volume of training. By actually training a muscle group more than once per week, you will elevate muscle protein synthesis higher than if you were to only train it once per week (traditional split program). --- Moral of the story higher frequency and total volume will lead to more progress and smashing through plateaus. (Be smart about it) See more

11.01.2022 PRE AND POST WORKOUT NUTRITION What you eat can obviously affect your training performance, recovery and how you feel for the rest of the day afterwards. In terms of body composition and changing your body fat / muscle mass etc, nutrient timing is a second priority to reaching daily macronutrient and caloric consistency requirements, but in saying this, you can always make more optimal choices for performance & recovery. --- Ideally, spread your protein intake evenly across a...ll meals, while consuming a large & of your carbs pre & post workout. Example - if you're eating 200g of carbs per day, try eat approx. 40-70g either side of your session. This is ideal, but not completely essential. Your total grams of fat in these meals doesn't really matter either. (Within reason here, don't be silly). People forget fat from food is also used for energy and per gram, contains the most energy (and also calories). Of course simple carbohydrates will be easier to digest here, but fat is still a great source of energy pre and post. --- Prioritise your focus first. Nutrient timing is irrelevant if you arent eating in accordance with your goals. Deficit/Maintenance/Surplus. Choose one. Not 'It doesn't matter'. Eat intelligently and above all stay consistent. If you need guidance on the previous sentence, I'm here to help. See more

11.01.2022 CLIENT SHOUTOUT Everyone meet Michelle. When I started working with her 6 months ago, she believed she couldnt lose weight or body fat, and that she had hit a plateau she just couldnt get past. She wanted to gain confidence in various exercises and ways to train in the gym, but most importantly to gain confidence in herself. She was never an overweight individual, but like most, she wanted more for herself. A long term goal she still has is to be in the best shape of her li...fe for her wedding date in January 2017. --- One early hurdle I worked with Michelle on was her schedule and availability to exercise weather it was in a session with me or by herself. She works as a nurse in a demanding, stressful department, which has an ever changing roster. We looked at when she could exercise, and applied it consistently. There was always time for her to train across 7 days, we just had to find it and utilize it. Another thing we worked on straight away was her nutrition and consistency with her eating. We focused on priorities. Calorie deficit first and fore most. Michelle has learnt she can still eat the foods she loves in moderation and lose weight and body fat. She is a sociable person and I educated her that she doesnt have to give that up, but more make smart decisions when she it out and about with her friends and family and it would not compromise her results. --- I gave Michelle a few specific programs which had a variety of training components covered but would all lead her to her goal. She began loosing weight within a few weeks as a healthy pace and hit her goal within a few months. Having completed her initial goal, she now has modified it to increasing her fitness, strength, and general health. She has turned a corner with the way she looks at health and fitness and her confidence in herself has grown to new levels. Im very proud of the journey youve walked so far Michelle and I know you are very capable of anything you set you mind to. We still have a year to her big day, and she now has the tools to set herself up for success See more

11.01.2022 CLIENT SHOUTOUT Everyone meet Sami. I have been working with Sami for 3 years now, we always have either 2 or 3 sessions a week, and she trains every other day outside of our sessions, sometimes twice a day. Her dedication to her physique, her goals and her commitment to herself and what she sets out to do is unparalleled. In terms of what PTs what out of their clients (effort, compliance with frequency, consistency with their diet and eating plans, intensity in there trainin...g, a drive to succeed just to name a few) Sami is a role model to so many, even to some PTs. She squats and deadlifts over her bodyweight and lifts weights most days. --- Most people that know Sami, knows that she competes as a natural bikini model, at both a state and national level, in both season A and B each year. Here is what most people dont know, she is not a survivor, she is a fighter. She trusts the process and what she needs to do to succeed. She was not always skinny or lean or an athletic girl. Going back a few years ago she was one of those teenagers who just ate what she wanted to and was verging on being overweight, holding some body fat. She found a drive to change this. She didnt want to be average and wanted to prove to herself and to others she can set a goal and actually achieve it. Read those last few sentences again, she has earnt her physique. She has more than earnt her health and fitness. When she diets down to a very low bodyfat level, she reduces her total calorie consumption to force and calorie deficit, controls the frequency of the foods she eats and has learnt to incorporate weekly refeeds to aid her progress. --- In all of our sessions I find new ways to challenge her mentally as well as physically. What she goes through to compete she needs to believe in herself in so many ways, so I try my best to believe in her too, and get it across to her that she can achieve anything she sets her mind to. Every session I will throw something at her that will surprise her or push her out of her comfort zone, and she responds to this with a drive and determination many others struggle to ever have. --- Sami is only getting started, she is not slowing down. She is a weapon in this industry and there is no limit to what she can achieve if she keeps going. None of this has been given, but earnt with everything she does. See more

11.01.2022 INCREASING STRENGTH .... FAST (naturally) Pick an exercise. ANY. Do you want to be stronger/better at that exercise? More reps? More sets? Lift more weight? More volume? With consistent technique and form from start to finish? ---... Imagine if your 4 rep max became a 8 rep max Imagine if your 6 rep max became a 10 rep max Imagine if your 8 rep max became a 12 rep max. Within a few months. I can give you the specific program to get this done. Aware yourself of how to force the body into progressive overload and muscle hypertrophy. --- - It does not involve bulking/eating anything in sight (more strength) - It does not involve a pre workout supplement or caffeine - It does not involve doing 1 rep maxes every day/week/month - It does not make you 'bulky' I have been using a specific method on myself and a few clients who have this goal in mind. The results. AWESOME. I would be happy to share with you the improvements they've made. --- If you are serious about results in this area, send me a message See more

11.01.2022 LOW-CARB FOR THE WIN? Heading into christmas, people realise this way of dieting may not be your best option. People don't like diets. People like or love carbs. For these simple reasons, the average person will usually blame carbs for weight gain and try going on a low-carb or zero-carb diet. Good luck doing that this week with all the events and family occasions going on by the way. --- Under this twisted logic, choosing low carb foods will usually results in a diet excessi...vely and disproportionately high in fat. In many cases, low carb foods and products should be accompanied with a 'high fat' label. Interesting, almost no one would buy them. At Grill'd burger restaurant there is a 'low carb super bun' which has over 21 grams of fat and its calories are much higher than a traditional bun. This is just from the bun itself, not everything else. Don't get me wrong, its delicious, but again, disproportionate. Whilst fat is essential for hormone production, balance and function as well as nutrient transportation, consuming too much will simply lead to excess energy storage and fat gain. --- Don't get the point of this post confused. We need fat, but we also need carbs. You CAN diet with carbs and you CAN have both without compromising your body composition. Like with all progression towards your goals, be smart about it. Track and measure. Don't leave it to a guess game. You can not control the outcome if you do nothing to track the process. See more

10.01.2022 NEW NOWAY FROZEN DESSERT Who is excited to get their hands on Noway Frozen Dessert range? High in collagen protein, this is an amazing treat when you are wanting something sweet! Want to try the range? Head to our latest stockists: House of supplements; Morningside, Manly West, North Lakes... Power Supps; Hamilton and Wynnum Go Vita; Pacific Fair Coming to more stores near you over the coming weeks!! See more

10.01.2022 CLIENT SPOTLIGHT Fitness Strength, lean body mas Confidence... Body fat % and weight I have been working with Skye for 2 years now. In this time she has steadily lost body fat and weight at a healthy pace, while getting fitter and stronger. She is now the leanest she has ever been. She was never a 'big' girl but still wanted to achieve her goals which involved losing some body fat and some weight to feel more confident within herself. --- Skye is getting married in a month's time which makes this so cool I was able to support and guide her to the composition she wanted to achieve to feel amazing on her very special day. --- Skye is now confident to walk into a gym by herself and do a weights session following the program I have written for her. Following my coaching regarding nutrition and flexible dieting, she can eat the foods she loves in moderation and not lose progress. She enjoys both lifting weights and doing the occasional walk, rather than feeling like she 'must' to do fasted cardio everyday. We found out her metabolic rate and acted accordingly, putting her in a weekly deficit with macro targets. --- For long term sustainability, be like Skye. Sure you need to put in the work and be consistent, but make it also work within your lifestyle. Do not choose a dieting or training method which is incredibly restrictive and unsustainable in every way.

09.01.2022 A GLIPSE INTO FLEXIBLE DIETING Feeling guilty over food isnt a good idea or feeling. Trust me, Ive been there! Many times! Back in the day when I was following a set meal plan and I had my bad days where I binged and didnt follow the plan. I would feel guilty after me weekly set cheat meal and everytime I fell off the dieting path. Unfortunately this happened to me often and I know it does for many, many other dieters also. What I learnt over time and now it stands out ...like oh my god it all makes sense now! I wasnt the problem, the immensely restrictive nature of the diet was. --- The thing Ive learnt to love about flexible dieting (in the 9 months Ive been doing it) is that it gives you back to power to be the person that decides what to eat and when and quantity. You can be the leader towards your results, or you can crumble with so many options available to you, you still lack discipline and consistency and dont get results. You are the one who records/writes/types your own meal plan or general structure. It still requires planning. It still has some rules. It is not an excuse to eat whatever you want. --- If you feel like eating some pizza, or fish, or rice and vegetables, or one single little donut eat some. Make sure you eat plenty of vegetables everyday, fruit, fiber and protein too. --- Sustainability / consistency / discipline / results See more

09.01.2022 This took 4 months to achieve. For all my clients it's a similar time with a similar approach. Reminding everyone that this level of leanness was acheived by four things, that can be achieved by you too; A calorie deficit - indivudliased to you Flexible dieting - indivudliased to you Weight training - indivudliased to you... Consistency over time Do calories matter for anyone wanting to recomp? Absolutely Does flexible dieting work? Absolutely Will it take time and challenge you? Absolutely The only time flexible dieting has ever not worked for any client, is if they don't do the work. They give up for any reason, or claim its 'obsessive' If they don't quite understand specifics about it, this is where they have a coach to guide them through the process and understadning whats important, and why it is amazing long term. Most diets work, but are not sustainable long term at all. If you need any support getting started, feel free to reach out and I can help

06.01.2022 ARE YOU A PIZZA LOVER?? Not just you enjoy it, but LOVE it. It would be in my top 5 foods for sure. Looking back to cutting it out for 4+ months completely I can't believe it. My cravings for it grew so so big that post dieting I would binge on it, hardcore. Not to mention the restrictive nature of the diet i was following, all the other cravings that grew on me, which also lead to binging. These restrictive pattens and plans don't just make you sad and complain to your frien...ds and on Facebook, they send your cravings through the roof and quite commonly, harm your relationship with food. --- Learn to enjoy your favourite foods in moderation, within your daily macronutrient and calorie goal. Learn to do this without compromising results or body composition goals. This will allow you to stay on track for a much longer period of time. Consistency. Sustainability. See more

05.01.2022 CLIENT SHOUTOUT Everyone meet Chantelle. We have been working together now 1.5 years strong. I am very proud of this girls mindset change and the progression in all areas of health and fitness. The following is written by her. My focus when finding a new trainer was to focus more on my mental health rather than physical transformation. Because I wasn't new to the exercise world finding a routine, going to the gym and motivating myself wasn't hard... I needed someone who was g...oing to help challenge and motivate me in the direction of positive thoughts and in my mental capacity when it came to training. Rather focusing on what I 'could look like' and defeating myself before I had even lifted a weight I didn't think possible, instead focusing on throwing myself in the deep end giving it a go knowing I don't have to be a certain size or have certain lean muscle showing to achieve these things My goal with Kym from the very beginning was always to increase my fitness and when I had achieved that, challenge it some more! Which Kym has done all this year with me... I love how the sessions are a mixture of things that I love and am already good at (eg. deadlifts) and things that I do need to challenge my fitness on (ie. pull ups) I feel like it's so easy to fall in to the trap of focusing on what we aren't or what we don't have yet when it comes to exercise and fitness because of what society throws in our faces! That's why it's been so encouraging to have a trainer who doesn't focus on making you feel more inadequate but rather challenging you're comfort zones and pushing you to new heights, even if you feel like you don't look like or could achieve what's been set in front of you! I feel more comfortable going in to the gym alone now, walking in to spaces where there are lots of people and not feeling like I need to judge myself because I'm not what I think I should be/ need to be! "

05.01.2022 YOU GOT THIS We sometimes fail to acknowledge how far weve come, until we look back in life and see how we have transformed. Looking back helps me appreciate all the hard work, dedication, discipline and drive Ive put towards my goals. It hasnt been easy but my journey has helped me. It is the journey that shapes who you are. You decide where you are going.

05.01.2022 CLIENT SPOTLIGHT This guy has worked his butt off to get this lean, absolutely under 10%, and at over 40 years old is awesome. Check out his transformation! Stats of his 'mini cut' in the second pic I have been coaching Pavel now for over 1 year, and we have spent most of that time getting leaner, while also stronger and building lean body mass, but in the last 6-8 weeks we decided to fully commit to a cutting phase. He was never a 'big' guy but still wanted to lose some b...ody fat, while getting fitter and stronger, to feel more confident within himself. --- 4 weights sessions per week / minimal to no cardio / no cutting out specific food groups --- By having weekly check ins and measurements and sessions, it allowed us to see how his body responded to the amount of food he was eating, and we could create some flexibility. He can eat the foods he loves in moderation and not lose progress. We found out his metabolic rate and acted accordingly giving him the appropriate macros and calories necessary. --- His strength has massively increased, now he can comfortably do a 130kg squat, 100kg bench press and 170kg deadlift. His results are from his effort and consistency to his goals and following the plan overtime. See more

05.01.2022 FOREVER WORKING ON THAT V-TAPER When you stop caring about what society wants you to be, and focus on who you want to be, you find yourself. --- People spend their entire lives looking for the approval from the outside world, when in reality the first priority you need is your own. I wake up every single day and I ask myself, is who I am today, getting me closer to who I want to be tomorrow?

05.01.2022 CONQUER YOUR MIND FINISH WHAT YOU STARTED TO BECOME A CHAMPION A funny thing happened to me at the gym today. I had committed myself to doing a 5km run. Thats it, plan made, hello cardio! I was 1km into a consistent run & i was pretty puffed so it was then that I decided I would only go to 3km. I started to bargain with myself that if I did sprints &/or intervals I could finish early. Sweet, good deal. I finished the next 2kms doing just that & decided hey, Ive come THIS ...far, Ill just go a tiny bit further. --- One of the views on the treadmill is a 5km track & you can see how far youve come with a red outline. Id managed to push it to 4.5km at this stage so 4.5km was outlined in bright red. The last 500m was blank. I was getting ready to get off the treadmill, while I was staring at the screen, I had an epiphany --- Its in those last 500 metres, in the last 3 4 reps, when your mind has decided its had enough, that the fit person you want to be, where the change that you want to happen, awaits you. That is where you physically grow. If you manage to push yourself to the next level, OUT of your comfort zone, to the finish line, you reach champion status. Most people would quit, start talking themselves out of finishing the last set of reps, the last 500m, thinking Ive done heaps, thats surely enough, bailing on what their initial plan was. But if you stick it out, complete each rep, each set, THAT is where the growth occurs! THAT is where your BODY triumphs over your MIND! --- Unless your body is aching & you are physically drained, Dont Stop. Do Not Stop. Finish what you started and watch your body change. See more

04.01.2022 Know your why. Know your philosophy. Know your strengths. Know your weaknesses. Know your plan.... Know how to execute you plan. Know how to respond to adversity. Clarity breeds certainty.

03.01.2022 Weight or body composition plateaus are very frustrating. When it comes to breaking through these plateaus, don’t take drastic measures to try and overcome them. Whatever change you make to your training and/or nutrition, make sure it’s sustainable. If real, long term results are what you are after, quick fixes are never the answer. How much is an appropriate amount to gain or lose each week? As a general rule of thumb, aim for changes in bodyweight/ body fat of around .5-1.5... kg or % per week. Don’t rush the process. -Rapid weight loss won’t be effective long term. Your metabolic rate will slow down incredibly fast, you will lose lean body mass and you will get very hungry very fast. -If you are not patient and add in too many calories too quickly post dieting, you WILL gain excessive body fat. Yes, a lot. Welcome to yo-yo dieting. Weather gaining or loosing, this is a marathon, not a sprint.

02.01.2022 YES ITS HARD. HOW WILL YOU RESPOND? Youll never be the best at everything. You may not even be the best at many things, but to be at the top of your game what ever your game is, you need to be present in the moment, ready to make a move. When you start failing the right way, youll begin to see patterns that WILL lead you in the right direction (Its most likely not the easy direction). For that, you need to focus. --- Life puts difficult obstacles in front of your vision an...d path to success, what ever your goals are. These will give you a different perspective on yourself, your current situation, and the world before you either step forwards, or plateau again. You will be too weak to take on some of the challenges thrown at you. But by putting up a fight, responding and making a move you will gain the strength and confidence to overcome the obstacles ahead, one by one. --- At times you may be too scared that youll have to decide whether to fight or run away from the problem. Or even to stay where you are. You are designed to be afraid, to avoid loss or fear. Fear protects us from danger, but dont fear and run away from discomfort. --- Work is uncomfortable, sacrifice is uncomfortable, success is uncomfortable. You will look back at all the challenges you have overcome and learnt from them. Only by failing over and over again will you to look at your perspective on how to approach future challenges differently, with confidence Realise that even though it may seem like a mountain of a task, no matter what happens, it WILL make you stronger for next time. And there will always be a next time. Life WILL keep coming at you. Be prepared to respond, make your move. See more