Kira Lightfoot | Sport & fitness instruction

Kira Lightfoot

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• Sport & fitness instruction

24.01.2022 ANNOUNCEMENT - ONLINE COACHING - NOW ACCEPTING CLIENTS I am becoming part of the @dynamis_protocol team as an online female coach Ever felt lost with what to do in the gym? Unsure of how to reach your fitness goals? I can show you the simple way of getting results. ... Limited spots available. Click the link in my bio to find out more about my coaching & book in a free consult call! I can’t wait to see some amazing transformations

22.01.2022 5 REASONS I SEE FEMALES NOT ACHIEVING THEIR PHYSIQUE GOALS 1. Focussing on cardio more than strength training 2. Not lifting heavy enough (should be reaching AT LEAST 3-4 reps before complete failure)... 3. Eating too little 4. Not eating enough protein 5. Not staying consistent

21.01.2022 I ONLY WANT TO TONE The word toned gets thrown around a lot without people actually knowing what it means. The definition of toned is Having firm and well-defined muscles. Therefore to achieve this we need to increase muscle mass and decrease body fat ... You will not ‘tone’ if you are only sticking to light weights & endless cardio, which is what I hear most commonly.. that women don’t want to increase their weights because they only want to ‘tone’. In which case, you should most definitely increase your weights. Also ensuring you are eating enough protein in your diet to either maintain or increase muscle mass You may need to start in a caloric surplus to build muscle before going into a caloric deficit to reveal the muscle you have built to achieve tone. This is where getting a coach can help! Hope this helps clear things up around what ‘toning’ is. Don’t be afraid to lift heavy!

20.01.2022 Endlessly winging it in the gym?Need some structure to your workout routine? It is important to be able to track your structured workouts and apply progressive overload. If there is no consistency & progressive overload there is no results. I can help you with all this while making it seem simple! Contact me now by either sending me a DM or clicking the link in my bio to get started.... Can’t wait to hear from you & help you achieve the body & mind you never thought possible

17.01.2022 Hey all, I wanted to create some programs to help you through this lockdown period based on what you may have at home. When the gyms close it's easy to feel lost. Message me if you would like a basic workout guide to follow for how ever long this period goes for! Stay safe! X

15.01.2022 I only have a few more spots available for online coaching! Get started now and get ahead All it takes is a DM ... Click the link in my bio to learn more!

14.01.2022 The fact I still see people wearing & promoting these is the reason I have to bring this up again.. Waist trainers are just a money making fad that have negative impact on health and no benefits at all. They do not work. They reduce the size of your wallet not your waist. You can’t wear one to spot reduce, you can’t wear one to try and ‘grow everywhere else except the waist’, you can’t wear one because sweating more in your mid section will cause fat loss there You can’...t choose where you gain or lose fat that’s genetics & remaining consistent with EXERCISE & NUTRITION. I want to share this to educate others to prevent anyone else falling for yet another fad.

13.01.2022 HOW LONG SHOULD YOU EXERCISE FOR? Firstly that depends on the goal. In regards to muscle gain, weight loss or general fitness, roughly anywhere from 30 - 60 mins. If you are exercising for more than an hour you are either 1. probably not working hard enough or 2. You are pure strength focussed such as a power lifter therefore your rest times are much longer. ... You can get a great workout and see good results with a 30-45 minute session, as long as you are training with intent and a high enough intensity for progression. My sessions are usually only 30-45 mins! If you are endlessly smashing yourself with very long workouts trying to aimlessly tire yourself out you could potentially reach burnout or suffer effects of overtraining. Which means you are not recovering optimally & will hinder your results. Train smarter not harder

08.01.2022 Feeling really good lately from being consistent with my nutrition and training now that prac has finished and things are a little bit less hectic! Doing the best I can with training despite the back issue I’ve had lately. Anything is better than nothing and being consistent has allowed me to still see a little bit of progress Also how nice is my new @lskd set! Love it

07.01.2022 Ladies don’t skip upper body days! Training upper body has its benefits, you can train to grow your lats (back muscles) and shoulders to give the illusion of a smaller waist. A strong and well balanced physique requires all body parts and movements! ... Training all upper body movements also assists in improving posture. If you want ‘defined arms’ etc you need to push just as hard with upper body as you do lower body Happy training

06.01.2022 WHY EVERYONE NEEDS TO STRENGTH TRAIN You see me harp on about strength training a lot but there are good reasons for this! Literally EVERYONE can benefit from strength training. ... 10 REASONS TO STRENGTH TRAIN: Creates shape (can create hourglass figure or more curves by building muscle) Body recomposition (muscle, fat) Improve bone density (especially important for females) Burns calories even after your workout Makes you strong Can carry heavy things by yourself Can open jars without help Improves body functionality which is a protective factor against negative body image & improves body appreciation Prevents functional decline Decrease risk of injury & many more! Try it & feel empowered

04.01.2022 The body won’t change unless it’s forced to. If you keep doing exactly what you’re doing you’ll pretty much stay the same. If the body sees no reason to adapt due to inadequate stimulus, then you wont see any change or progress in your physique, whatever your goal may be. Progressive overload should be continually applied, however an adequate environment is required for these adaptations to occur for progress, e.g. adequate sleep, nutrition etc. WHAT IS IT? Progressive ove...rload is the gradual increase of stress placed on the body during structured exercise. A gradual increase in demand of a resistance training program is necessary for long term progression towards your specific goal whether it be hypertrophy (muscle gain), fat loss or body recomposition. Ways to create this stimulus for adaptation (progressive overload) Increase weight lifted Increase reps Increase sets Increase or decrease rest time Increase training frequency (how many times per week) Best way to put this all together? Follow a structured program that you can track!

01.01.2022 Are you making these mistakes? You know the benefits of strength training! To see the best results ensure you are optimising your strength training! & as always don’t be afraid to lift heavy ... @ Perth, Western Australia See more