United By Keren Personal Training | Fitness trainer

United By Keren Personal Training

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24.01.2022 ss 3 s s Basic Squat Sumo Squat... Pulse Squat For best results: Perform these 1-2 times each week. 3 to 4 sets of 10 to 15 reps. Lateral glute work should be done for high reps to finish off your leg workouts2 to 3 sets of 20 to 30 reps. For motivation and guidance reach out to a professional who has experience and understands your needs. Send me a DM and let’s get you started with a program that WILL get you results Change your life/body - Your health is your wealth #fitnessmotivation #instafit #instafitness #fitness #melbourne #personaltrainer #fitnessjourney #fitnessmodel #fitnessgirl #strongwomen #strong #strongnotskinny #strongwoman #liftingweights #liftingmotivation #legsfordays #legsworkout #workoutmotivation #workoutroutine #trainingmotivation #legdaymotivation #gluteworkout #gymmotivation @pumawomen @puma @yesfitnessvic

22.01.2022 s H s & & s ... s x s s s ss s s . For best results: Perform these 3 times each week. 3 sets of your maximum. W s other xss x For motivation and guidance reach out to a professional who has experience and understands your needs. Send me a DM and let’s get you started with a program that WILL get you results Change your life/body - Your health is your wealth

21.01.2022 Bulgarian Split Squat Benefits of the Bulgarian split squat abound. As a lower body exercise, it strengthens the muscles of the legs, including the quads, hamstrings, glutes, and calves. Also, as a single-leg exercise, your core is forced to work in overdrive to maintain your balance ... Split squats are an excellent alternative to regular barbell back squats, or as the title suggests, a superior alternative in many ways. The split squat is normally performed with the rear foot elevated on a bench, causing the front leg to support 85% of the load. They are obviously more difficult because you're using almost your entire body weight on one leg instead of two. In addition, it requires more balance and you're also having to stabilize the hip and knee joint in ways that aren't required with two legged exercises. Get a professional to guide you through the posture and breathing for this FANTASTIC exercise #fitness #fitnessmotivation #fitnessjourney #fitnessmodel #fitnesslife #fitnesstrainer #personaltrainer #splitsquats #bulgariansplitsquats #splitsquat #legday #legdayworkout #legworkout #bootyworkout #bootybuilding #legexercises #core #coreworkouts #coreworkout

20.01.2022 ( ) ! Here's a great little challenge for this week that will hopefully - get your blood pumping - get your muscles working and - get YOU FEELING EMPOWERED!!... 25 Reps of each exercise 500 reps) If you’re SUPER keen (or crazy like me), do it once, then do it again for 1000 reps! 1. Burpees 2. Plank shoulder taps 3. Pushups 4. Jumping jacks 5. Squats 6. Plank jacks 7. Tricep dips 8. Sit-ups 9. Calf raises 10. Mountain climbers 11. Lunges 12. Bicycle crunches 13. Squat jumps 14. Plank knee to opposite elbow 15. Front kicks 16. Wide squats with floor touch 17. Knees up jog 18. Squats thrusts 19. Plank press ups 20. Skaters Remember to hydrate and stretch before and after. Message me any time if you need explanations of any of the exercises. Have fun!! Keren xx

18.01.2022 A food diary isn't the only "write way" to help you to lose weight. Sit down with pen and paper and list the poor eating and health habits you have. Then brainstorm for solutions that will work for you ... remember, small changes make a big difference.

17.01.2022 HEALTHY & DELICIOUS Muesli Cookies (You can leave out the nuts or substitute with other dried fruit) (You could use gluten free flour instead of almond meal) ... Mix each group together in separate bowls then combine Bake at 160 fan forced oven for 20min TAG ME IN YOUR POSTS - I Wana see & hear how delicious they are

16.01.2022 s ( ) o, Ps & B... C s : For best results: Perform these 2-3 times each week. 3 to 4 sets of 16 to 20 reps per leg. Make this exercise more challenging by - increasing reps - increasing sets For motivation and guidance reach out to a professional who has experience and understands your needs. Send me a DM and let’s get you started with a program that WILL get you results Change your life/body - Your health is your wealth

16.01.2022 Using just one piece of equipment >>>>>FULL BODY WORKOUT<<<<< 12 amazing exercises that can be done with just a BARBELL... Suggestions: - Do this entire workout 3 times a week - 15 - 20 Repetitions per exercise (make sure you get a bit of a burn by the last few reps) - 3 to 4 sets of each with 1min rest between sets (OR do the entire workout 3 times through taking minimal Breaks) Other exercises that can be performed using the Barbel that are not included in this video are - bicep curls - overhead press - t-bar row - good mornings (Search reputable YouTube video's for technique breakdowns) In this video: https://youtu.be/fdbe_ZmvQtY - Squats - Split Squat - Bent Over Row - Traveling Lunges - Sumo Squats - Squat & Press - Rotations/Swings - Bench Press - Hip Thrusts - Tricep Press - Deadlift For more fitness motivation, tips and workouts please subscribe to my Youtube page: KEREN ZUMBA Please ‘like’ this video and feel free to leave a comment below. Insta: @keren.green.pt Personal Trainer based in Melbourne, Australia. 19+ years experience in the fitness industry. Online coaching & programs available. Thanks for watching

16.01.2022 Outdoor PT with starts from 28th Sept until gyms re-open. Being school holidays I have very & will book out fast, so inquire now if you’re even slightly interested. 19 ( ) 2-1... 1-1 Greenmeadows, Hopetoun Gardens & Princess Park options.

14.01.2022 OTOO O OKOT Tuesday 9am (Intermediate) Tuesday 9:40am (Beginners) Thursday 12:45 (Beginner & Intermediate)... Friday 12:10 (Intermediate) Friday 12:45 (Beginners) BYO MAT/towel/dumbbells $15 each session Elsternwick, Hopetoun Gardens 19+ years experience in the fitness industry

13.01.2022 H s & & s ... s x s s s s s ss s . For best results: Perform these 3-4 times each week. 3 sets of your maximum hold. W s other xss For motivation and guidance reach out to a professional who has experience and understands your needs. Send me a DM and let’s get you started with a program that WILL get you results Change your life/body - Your health is your wealth #fitnessmotivation #instafit #instafitness #fitness #melbourne #personaltrainer #fitnessjourney #fitnessmodel #fitnessgirl #strongwomen #strong #strongnotskinny #strongwoman #abworkout #abexercises #plank #workoutmotivation #workoutroutine #trainingmotivation #corestrength #coreworkouts #coreworkout #gymmotivation @pumawomen @puma @yesfitnessvic

13.01.2022 s s o, Ps & B C s : ... For best results: Perform these 2-3 times each week. 3 to 4 sets of 15 to 20 reps. Make this exercise more challenging by - increasing reps - increasing sets - adding ankle weights - elevating the head For motivation and guidance reach out to a professional who has experience and understands your needs. Send me a DM and let’s get you started with a program that WILL get you results Change your life/body - Your health is your wealth #fitnessmotivation #instafit #instafitness #fitness #melbourne #personaltrainer #fitnessjourney #fitnessmodel #fitnessgirl #lunges #dynamiclunges #strongwomen #strong #strongnotskinny #legworkout #strongwoman #liftingweights #liftingmotivation #legsfordays #legsworkout #workoutmotivation #workoutroutine #trainingmotivation #squats #squat #splitsquats #splitsquat #legdaymotivation #gluteworkout #gymmotivation @pumawomen @puma @yesfitnessvic

12.01.2022 A coach is there to guide you. But their job is not only about directing you in what exercises to do... no sir-ee... Sometimes that just isn’t enough to get the ost out of a client & that client may not last the distance with that coach for so many reasons. A good coach will be able to relate to their client and understand their needs.... They will have the skills to get their client to where they want to be, mentally and physically. A good coach should be able to read the client and understand how to get the best out of them, especially when times are tough. Through lockdown, it’s even more important to stay consistent; a good coach will help you, guide you and support you! You should never feel alone. In video one you will see a new exercise that I presented to my client of one year, Deb. DYNAMIC LUNGES Deb is not one to shy away from a challenge and threw herself into this exercise. With a few tweaks, you will see the second half of the video where Deb was able to execute the exercise beautifully, with momentum drive and good posture. Is she feeling the effects today? We are pushing Lockdown 2.0 and staying FIT, STRONG, CONSISTENT & CHALLENGED

12.01.2022 s ss H s & ss For best results: Perform every day... For motivation and guidance reach out to a professional who has experience and understands your needs. Send me a DM and let’s get you started with a program that WILL get you results Change your life/body - Your health is your wealth #fitnessmotivation #instafit #instafitness #fitness #melbourne #personaltrainer #fitnessjourney #fitnessmodel #fitnessgirl #stretch #stretching #backstretches #stretchesforbackpain #workoutmotivation #workoutroutine #trainingmotivation #backrelief #backpainexercises #backpain #stretches #gymmotivation @pumawomen @puma @yesfitnessvic

12.01.2022 ss s o, Ps & B C s : ... For best results: Perform these 2-3 times each week. 3 to 4 sets of 16 to 20 reps. Make this exercise more challenging by - increasing reps - increasing sets For motivation and guidance reach out to a professional who has experience and understands your needs. Send me a DM and let’s get you started with a program that WILL get you results Change your life/body - Your health is your wealth

12.01.2022 . D s Y - s Y - W ... S s s , W . S s . I s & s - s s s. D s ... Y s. W s s s . #corevalues #values #valuesmatter #family #healthylifestyle #healthyliving #fitmom #fitfam #fitfamily #strongwomen #strongertogether #strong #strongnotskinny #fitnessmotivation #fitnessjourney #fitlife #gymlife #yourhealthisyourwealth #yourhealthmatters #journey #journeytohealth #fitnessjourney #wellness #wellnessjourney

11.01.2022 Outdoor HIIT Workouts WEDNESDAY 9:30am (June 3, 10 & 17) FRIDAY 9:30am (June 5, 12 & 19)... 15 per session 10 for @unitedbykeren MEMBERS 40min sessions ELSTERNWICK location ALL FITNESS LEVELS WELCOME No equipment required Social Distancing Measures in place . BOOK NOW - LIMITED PLACES Keren 0425 207 073 19+ years experience in the fitness industry

11.01.2022 TRANSFORMATION UPDATE EXCITED IS AN UNDERSTATEMENT!!!! My client has just sent me her 7 week progress pic AND CHECK OUT THE DIFFERENCE 7 WEEKS LATER!!! ... I am so proud of this ‘work in progress’ 2 July 2020 weighed 73kg 18 July weighing 66kg And.. This is all through Melbourne lockdown (2) which left us as gyms across the board announced temporary closure ! We put a plan in place of 3 resistance workouts a week 3 long walks a week total meal guidance 15,000 steps min a day ...And she has not missed a day!!! Sure there have been harder days and low energy days, there have been treat meals & days off.... but she has followed the plan and here we are I can’t wait to reveal who this inspiring, dedicated, empowered woman is!!!! Stay tuned... What are you willing to change in order to reach your goal? Have you got a plan? Have you got accountability? DONT RELY ON MOTIVATION - RELY ON LIFESTYLE / HABIT I can guide you Reach out now

10.01.2022 LAST CHANCE TO JOIN Outdoor TONING Workouts FINAL SESSIONS THURSDAY 1pm-1:30 FRIDAY 9:30am - 10:10... 15 per session ELSTERNWICK ALL FITNESS LEVELS WELCOME No equipment required Social Distancing Measures in place . BOOK NOW - LIMITED PLACES Keren 0425 207 073 19+ years experience in the fitness industry

09.01.2022 Outdoor TONING Workouts WEDNESDAY 9:30am (June 10, 17 & 24) FRIDAY 9:30am (June 12, 19 & 26)... 15 per session 10 for @unitedbykeren MEMBERS 40min sessions ELSTERNWICK ALL FITNESS LEVELS WELCOME No equipment required Social Distancing Measures in place . BOOK NOW - LIMITED PLACES Keren 0425 207 073 19+ years experience in the fitness industry

09.01.2022 ss o, Ps & B C s : ... For best results: Perform these 2-3 times each week. 3 to 4 sets of 15 to 20 reps. Make this exercise more challenging by - increasing reps - increasing sets - adding ankle weights - elevating the head For motivation and guidance reach out to a professional who has experience and understands your needs. Send me a DM and let’s get you started with a program that WILL get you results Change your life/body - Your health is your wealth #fitnessmotivation #instafit #instafitness #fitness #melbourne #personaltrainer #fitnessjourney #fitnessmodel #fitnessgirl #lunges #dynamiclunges #strongwomen #strong #strongnotskinny #legworkout #strongwoman #liftingweights #liftingmotivation #legsfordays #legsworkout #workoutmotivation #workoutroutine #trainingmotivation #squats #squat #splitsquats #splitsquat #legdaymotivation #gluteworkout #gymmotivation @pumawomen @puma @yesfitnessvic

09.01.2022 SMALL GROUP SESSIONS THIS WEEK: $15pp Stay Accountable - BOOK IN NOW Keren x... Monday 14th Caulfield 10:25am (Beginners Intermediate) Tuesday 15th Elsternwick 9am (Intermediate) 9:40am (Beginners) Wednesday 16th Elsternwick 1pm (Beginners Intermediate) 5pm (Beginners Intermediate) Thursday 17th Elsternwick 12:45pm (Beginners Intermediate) Friday 18th Elsternwick 12 (Beginners Intermediate)

09.01.2022 Teach your children (& yourself perhaps) to squat correctly Some of the benefits of doing squats include: Strengthens your core. Reduces the risk of injury. ... Crushes calories. (Adult focus) Strengthens the muscles of your lower body. Boosts athletic ability and strength. Variety helps with motivation. (Adult focus) Can be done anywhere. The #squats are one of THE MOST functional exercises and can be performed with many different variations to cater to all levels. Reach out to a professional who can guide you in the correct technique and help you to get the most out of performing these exercises - that will be beneficial for your entire life through! #squat #squatchallenge #squatguide #fitness #fitnessmotivation #fitfam #fitkids #strong #strongertogether #strongkids #fitlifestyle #fitforlife #melbourne

08.01.2022 Here is a schedule of sessions for the next 3 weeks until NYE. $15pp Please make sure you notify me of your attendance. Pls share with anyone you think might be interested. Thank you so much.... Keren x Monday 14th Caulfield 10:25am (Beginners Intermediate) Tuesday 15th Elsternwick 9am (Intermediate) 9:40am (Beginners) Thursday 17th Elsternwick 12:45pm (Beginners Intermediate) Friday 18th Elsternwick 12 (Beginners Intermediate) Saturday 19th Elsternwick 12:30pm (Beginners Intermediate) 1:15pm (Beginners Intermediate) No sessions 21 -23 Dec Thursday 24th Elsternwick 10:45am (Intermediate) 11:20am (Beginners) Friday 25th Elsternwick 9am (Intermediate) 9:40am (Beginners) Sunday 27th Elsternwick (HABO) 11am (Beginners Intermediate) Monday 28th Elsternwick (HABO) 10:25am (Beginners Intermediate) Tuesday 29th Elsternwick 8am (Intermediate) 8:40am (Beginners) Wednesday 30th Elsternwick (HABO) 11:15am (Beginners Intermediate) Thursday 31st Elsternwick 8am (Intermediate) 8:40am (Beginners)

08.01.2022 SOUND ON for Video Ive been working on increasing overall strength & functional movements Adie for just a couple of months now. Already we are seeing a huge improvement in strength, flexibility, confidence and attitude. We all know the benefits of MOVING our bodies. We know that exercise is linked to improved cognitive function and better motor skills, as well as being associated with lowering the risk of dementia. ... Maintaining a regular fitness routine can help older adults focus and allow them to lead a higher-quality life with more energy. Keeping active will also help to maintain the ability to live independently and will help to reduce the risk of falling and fracturing bones. Some other benefits include reducinf the risk of coronary heart disease and of developing high blood pressure, colon cancer, and diabetes and lowering blood pressure in some people with hypertension. Of course it is up to the individual, to try and remain positive with consistency and intention. This can be assisted by reaching out to a professional who can guide, support and keep you accountable. Please let me know if I can help you or someone you love #activelifestyle #active #activeolderadults #olderadults #fitness #fitnessmotivation #fitnessjourney #strongwoman #strong #fitnessforlife #fitnessforall #fitnessforwomen #strongforlife #outdoorfitness #outdoortraining #personaltraining #personalgrowth #nowisthetime #strengthtraining #coreworkout #balancetraining #stabilitytraining

05.01.2022 NO GYM - NO WORRIES Frustrated that gyms are shut - You can still have an amazing workout with 3 pieces of equipment barbell dumbell theraband... Through lockdown, it’s important to stay consistent; but a good coach will also help you to continue getting the most out of your workouts. Please let me know if I can help you! #fitnessmotivation #fitnessaddict #fitness #fitnessjourney #instafit #instafitfam #instafitnes #fitfam #fitnessgear #outdoors #outdoorworkout #fitnessworkout #legexercises #lunges #legdaymotivation #strongwomen #strongmom #strongnotskinny #strongertogether #puma #pumashoes #pumawomen @puma @pumawomen #legday #legdayworkout #fitmom #fatloss #strengthen #tone

03.01.2022 Outdoor TONING Workouts Last chance to book in for the outdoor workouts this week WEDNESDAY 9:30am - 10:10 THURSDAY 1pm-1:30 FRIDAY 9:30am - 10:10... 15 per session ELSTERNWICK ALL FITNESS LEVELS WELCOME No equipment required Social Distancing Measures in place . BOOK NOW - LIMITED PLACES Keren 0425 207 073 19+ years experience in the fitness industry

03.01.2022 Have you ever been curious about the dreaded Be afraid no longer; Listen in to the video below. H s & / ... s s / & s For best results: Perform these 3-4 times each week. 3 to 4 sets of your maximum reps. W s xss For motivation and guidance reach out to a professional who has experience and understands your needs. Send me a DM and let’s get you started with a program that WILL get you results Change your life/body - Your health is your wealth #fitnessmotivation #instafit #instafitness #fitness #melbourne #personaltrainer #fitnessjourney #fitnessmodel #fitnessgirl #strongwomen #strong #strongnotskinny #strongwoman #liftingmotivation #cardio #workoutmotivation #workoutroutine #trainingmotivation #burpees #fullbodyworkout #hiitworkout #gymmotivation

01.01.2022 It’s lunch time so I thought I'd share this little reminder with you. Remember, Abs are made in the kitchen... Share this important message

01.01.2022 Easing of lockdown... quick check in

01.01.2022 Outdoor Boot Camp/HIIT Style Workout WEDNESDAY 9:30am (May 27 & June 3) FRIDAY 9:30am (May 29 & June 5)... 15 per session 10 for United By Keren MEMBERS 40min sessions ALL FITNESS LEVELS WELCOME No equipment required Social Distancing Measures in place Habonim Elsternwick, 1 Sinclair Street BOOK NOW - LIMITED PLACES Keren 0425 207 073 19+ years experience in the fitness industry

01.01.2022 PUMPKIN POWER https://www.youtube.com/watch?v=YyctdNW804w&t=154s FULL BODY WORKOUT FOR BEGINNERS TO ADVANCED. - No equipment, No worries - BUY A PUMPKIN next time you're at the store - Minimal Space... Make sure to execute exercises with correct technique and form. Learn the basics before jumping into workouts that you are unsure of correct posture and muscle engagement. PUMPKIN POWER here we go: Warm Up (2 - 4min) 1. Squat & press x 15 2. Stationary Lunge with single arm Shoulder Press x 15 per leg 3. Bicep Curl & Shoulder Press x 15 4. Alternate Lunge with rotation pass under knee x 20 total 5. Swings x 15 6. Single Arm elevated push up x max with weak arm, then match the same amount with strong arm 7. Hip Thrust x 20 8. Tricep Push Up x 15 9. Single Leg Hop Thrust x 15 per leg 10. Prone Hold x 30sec or up to 1min 11. Supine Leg Raise with lat extension x 10 12. Single Arm Chest Press x 15 per arm 13. Full Sit Up x 15 14. Pistons x 20 total BONUS: Burpees x 10 Glute Pulses x 20 Bicep Curl & Shoulder Press with Dumbells x 15 Loads more videos so please subscribe to my YouTube Channel - Workouts - Zumba choreo - Fitness tips - Recipes/Cooking Check out my insta for daily fitness motivation: @keren.green.pt Thanks for watching, please 'like' and leave a comment. Don't forget to subscribe :) Outdoor One on One Face to Face Personal Training available, as well as online consults and programming available during Covid Lock Down Reach out xx Keren