Kelsey Pigot | Sport & recreation

Kelsey Pigot

Phone: +61 499 302 303

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18.01.2022 PRONE DUMBBELL HAMSTRING CURLS No gym? No problem! *this is a lie, I miss the gym so much we have a BIG problem* Anyways, this is an underrated alternative to a machine hamstring or resistance band curl! This fired up my hamstrings so good compared to anything else I’ve done in a while! ... FUN FACT: By pointing the toes away from the body as you extend the knee (the lowering phase), you will isolate the hamstrings much more than if you had your feet flexed! This is because a main player of the calf muscles, the ‘Gastrocnemius’ can’t help out the hamstrings when the ankle is plantarflexed (toes pointing down). TARGETS: Glutes Hamstrings (especially during the eccentric/lengthened position) If you find it hard to activate your hamstrings, this tip could be a game changer! #hamstringcurl #lyinghamstringcurl #hamstringexercises #hamstrings #mobility #legday #lowerbodyexercises #dumbbellhamstringcurl #athometraining #gym #strengthtraining #personaltraining #geelongpersonaltrainer #gluteexercise #homeworkout #dumbbellexercise #musclenation @musclenation #quickfit #quickfitwarralily @quickfit.warralily

17.01.2022 So today was check-in day for me with my coach and I’m feeling really proud of where I’m at today! Physically, but also mentally, I think the sunshine is definitely making a difference to my headspace! I felt sort of funny sharing my own progress but then I realised; 1. I should do things outside of my comfort zone if I want to build my confidence, which I definitely do! More often than not i stay in my shell ... 2. There’s nothing wrong with being proud of yourself for something sometimes, what’s the point in working hard towards goals if we never give ourselves any credit? 3. If I give even 1 person the confidence to step out and share something they’d otherwise be too afraid to share then I think it’s worth it As a coach, I want to lead from the front and teach my clients to be proud and 100% comfy in their own skin. So, here’s me today at like 5:30am with bed hair, and this is my new starting point as I head into a building phase which is exciting!! Can’t wait to see where things go! Haaappy Thursday guys! Remember, do what makes YOU happy.

17.01.2022 CLIENT TESTIMONIAL I’m so lucky to be a part of @shannon3121997 journey. Hearing this kind of feedback gives me the warm and fuzzies! I can’t wait to see what’s to come! Thankyou for picking me as your coach

14.01.2022 This year especially has been undoubtedly tough on a whole lot of people. It’s so important that we check on our friends, family, and take the time to be kind to whoever we cross paths with Join One Foot Forward or donate to help raise awareness around mental health research It all makes a difference!

14.01.2022 Helloooo everyone! So in line with World Mental Health day, my burpee accomplice Jessica Pleydell & myself have decided to team up and join the Burpee Bounce Back Challenge this year to raise money for mental health research. From the 17th - 31st of October, we will be doing atleast 1534 burpees to represent the 1534 Aussies under 17 years old who are diagnosed with a mental health condition EVERY DAY. ... It’s been a looong while since Jess & I have done a burpee since our last endeavour in March (which left us quite broken ), but we feel as though the cause is too important to pass up! Another amazing chance to use the good old fashioned burpee to fundraise for an important cause! Alongside some amazing anytime fitness members we managed to raise $2010 for Wildlife Victoria in March, so we have high hopes we can really make a difference this time round too! We would love to encourage more people to take up the challenge, or donate to Orygen in order to directly support the company in their goal of promoting mental health among young Australians and give them a better quality of life heading into adulthood. Getting involved in the Burpee Bounce Back Challenge is a great way to help others, and also likely to boost your own mental health. Physical activity and physical health are interrelated with mental health, leading to better overall wellbeing." What are you waiting for! come join the (slightly painful) fun! To donate, please click the link below, we thank you for your support!!

12.01.2022 Good vibes ALWAYS Training doesn’t have to suck! It should be a challenge, but overall it should be ENJOYABLE or give you a sense of achievement. If you don’t like what you’re doing, CHANGE IT! It’s not a ‘one size fits all’ kind of thing. Keep trying new things until you find your groove and you’ll find it 100% easier to be consistent.... Consistency = results

11.01.2022 OKAAAAY ready for the gyms to reopen now pleaaase They’re like a playground for adults (me) and they’re just so good for mental health. Missing just hanging around ya knooow? What do you guys miss the most about the gym??

08.01.2022 CLIENT SPOTLIGHT Shannon has demonstrated an amazing work ethic ever since starting personal training with me. She is a perfect example of how the basics can yield an incredible result if you just stick to the plan and stay consistent each day! I am so grateful to be a part of your journey Shannon! 18kg’s down and some huge steps in your mental health and daily habits Keep being the bad ass that you are and you will continue to absolutely smash your goals!! So proud of you!

03.01.2022 Rubina getting in early with a 30 minute boxing session to start her day off! How good is the new group training room setup!! Conveniently timed with our FREE group classes for all members! Yahooo! If you’re interested in giving boxing a go, come down this Saturday at 8:30am, all skill levels welcome! Send me a message for more information or if you have any questions!... @quickfit.warralily #quickfitwarralily #quickfit #boxing #groupclass

02.01.2022 EXERCISE SWAPS Equipment vs minimal equipment swaps for those who are stuck without access to weights, all hope is NOT lost! Try this variation and light your hamstrings and glutes on fiiiirrre LEFT VIDEO: Barbell Romanian deadlifts - Start from a standing position, with elbows forward and shoulders back and down, locked into place.... - Keep your spine neutral by holding the core braced and full (breathe deep into your stomach and hold that tension) - Hips push backwards to create a stretch on the hamstrings - Keep the bar path straight as you move out of it’s way and keep it close to your shins. End range is where you feel the most tension on the hamstrings without placing the weight on the ground! RIGHT VIDEO: Band-resisted deadlift - Attach a band to a sturdy object at hip height (eg. A post or table leg, something that can’t move!) - Place band around hips and move out far enough to feel the band pulling your hips backwards. - Allow the band to pull the hips back as you hinge, going as far as you can until you feel maximal stretch/tension on the hamstrings. - Shoot the hips forward by squeezing the glutes as hard as you can, keeping the pelvis slightly tucked under. - Keep the ribs pinned down and core braced. - To increase difficulty, you can slow the tempo down, or have no stopping between reps (constant tension), or even try pausing at the end ranges.

01.01.2022 Life is hard. And I think a lot about this stuff on the daily because I like to ponder Yesterday was World Mental Health Day and I think everybody is feeling the weight on their shoulders more so this year than usual. 2020 definitely hasn’t been what a lot of us dreamt of. It’s been a testing time for everybody. But I think out of all this there is a lesson to be learned...and that is nobody is going to come swooping in and save us. As much as that’d be easier, it ain’t happ...ening. Ever. And we need to learn to take the bull by the horns and stop waving the white flag as soon as things get tough. Now don’t get me wrong, it’s perfectly valid to feel shit sometimes (preaching to the choir ) but it’s also important to realise that our thoughts aren’t always the truth! Everything is temporary and we have to practice picking ourselves up, or knowing when to ask for help (and honestly, REACH OUT) Next time you feel down, try taking a step back to second guess why you’re thinking a certain way and don’t always trust that your mind has your best interest at heart. Our brains can work in some pretty wacky ways, and the sooner you can detach yourself from those thoughts the better! Future you will thank you for it TAKE BACK YOUR POWER