KJ Fit Personal Training | Sport & fitness instruction

KJ Fit Personal Training

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25.01.2022 REST DAY - a day of unwinding, recovering, resting....oh yeah as well as cleaning the house, tidying the house (x50 times), hanging washing, folding washing, being servant to the 3 groms, cooking, feeding and cleaning (did I already say that? It will be done again anyway). The serenity hey!! And yes I am drinking my cup of tea out of a teenage mutant ninja turtle mug. So classy!

23.01.2022 3 WEEK AT HOME PROGRAM READY TO GOOOOO! While I am disappointed that I head into another week where my training shed is closed, I know it is something that has to be done, I am very excited to say that I have launched the KJ Fit 3 Week at Home Program. What is included?? ... Access to closed group on Facebook 4 At Home Sessions per week Printable versions of each workout so you can do the workouts anywhere anytime Videos of each workout showing you each exercise and any modifications Access to weekly Live Workouts where we can train together Just being part of a group to help motivate you, have a laugh (no doubt at my expense), feel supported and still train during this time. For information on cost and payment options please pm me and I will get back to you ASAP. Or if you have any other questions just shoot them through and I will answer. I hope you enjoy the sessions. Once you are added to the group you will see Intro and Warm Up/Cool Down document, Printable versions of week 1 sessions, Videos of week 1 sessions. Just scroll down and read all posts. Thanks team x

23.01.2022 This is what exercising with kids looks like. You just gotta roll with it . You got 20 minutes you can do this workout. Exercises are in the video but the way it works is:- Set timer for 20 minutes and it’s an AMRAP which means As Many Rounds As Possible in that time. ... 20 (10 each side) x Curtsy Lunge to Squat 16 (8 each side) x Front to Back Lunge with switch 12 x Up Downs 8 x Kicksits ** thanks to Oscar for the cameo

22.01.2022 I don’t even have the words for this weekend . What started out as idea born in the shed lead us to the first KJ Fit Retreat weekend. 10 ladies, some knew each other & some came knowing no-one but we were all meant to be there at that time in this space. Yes we trained (there is evidence) but most importantly we stopped, we relaxed, we ate, we had a few and we laughed and laughed some more. For me I don’t think I realised how much I needed this time until I was in thi...s space. It was so good for the soul. Could not have done this without my other K partner in this retreat. @kellyhazzard the food, the organisation, the friendship, EVERYTHING!!! You made this weekend so much more. So happy starting this journey together. And let’s talk about the yoga/meditation experience with Emma Parsons Yoga. Looking out over the ocean, being guided through the process, leading to the most relaxing, peaceful meditation there were 10 very zen ladies. Thank you so much Next retreat feb/March next year.....keep you posted.

22.01.2022 This is one way to kick off a 21 day KJ Fit Kickstart Program!! Cindy Napier getting it done . Keen to give it a go?? 21 day program, 3 sessions a week, 9 sessions in total, tailored to your needs.

22.01.2022 One of us worked out today while one enjoyed some Byron Bay Bliss Balls. No surprises who did what Simple yet painful 20 minute workout:- 1 min on / 1 min off ... Choose an exercise that challenges you and you max out during the minute on so that you need every single second of the 1 minute rest to recover. Today I chose burpee box jump overs

21.01.2022 THE FINISHER - I’m sorry WHAT ?? Well it’s just a little something to throw in at the end of a workout to provide that last little burst, spike the heart rate, last overload of the muscles and to mentally challenge you to push through the fatigue. Aim is to not make the finisher super long, as you’ve already completed the major part of your workout. Focus on short, sharp and powerful. ... Try this finisher next workout:- 100/80/60/40/20 Dumbbell Front Punches 100/80/60/40/20 Dumbbell Upper Cuts * complete 100 of each then 80 of each etc.

19.01.2022 Are kids welcome in the shed??? Think this photo answers that question. Bit of multitasking happening this morning

17.01.2022 This photo pretty much sums up for me what The Shed is all about. Kids out the back playing with diggers in the dirt, kids watching their mums & dads train and wanting to join in, all in an environment where it is safe and people hopefully feel supported and welcomed. A place where if we are having a shitty day, if it’s one of those days/weeks with the kids, if we are going through a hard time you come along, move, talk, debrief, sometimes cry and look around and know everyone has your back, are there for you, you can be you and walk out 45 minutes later with endorphins flowing, feeling better, kids hopefully smiling ready to get on with the day. This is why I do what I do. Yeah we train hard, we lift weights, train to get results but to me it is so much more than just a training session.

08.01.2022 This is how we roll in the shed, some days I instruct while holding babies and I gotta tell you I ain’t upset about it!! I love the cuddles but love even more that the mums get that small break in their day for themselves where they can move, breath, lift heavy shit and get the endorphins pumping.

07.01.2022 So this why they say don’t work with kids Not sure what he says but the bum bum at the end is pretty clear. First of many many attempts filming some workouts for the kids school which have been added to the homeschooling program.

05.01.2022 Wouldn’t be a workout video without Oscar taking over so here’s another. Quick Saturday session. Set up is 3 to 5 ROUNDS... 10 x Squat to Press 10.10 x Back Lunge (so 10 each leg) 10 x Pop squats 10 x Push ups 10 x Tricep Push ups ** End each round with 1 min cardio hit so either run, high knees running in spot, step ups or my personal fav BURPEES!

05.01.2022 Ventured out of the shed for some training this morning. Loved working with the group of amazing young netball talent here on the south coast and having the opportunity to run them through some drills South Coast Blaze

05.01.2022 Really don’t know how to put this in to words. This morning was another special session in the shed and then I receive this amazing gift and the most amazing card. I think I’ve read it 20 times already, then sent it to my Mum for her to read and then read it again. I’m honestly blown Away. Thank you all so much. I absolutely love my job and everything about the shed that we as a team have created. I believe it is a place where we feel safe to feel, say, express what we are going through, a place where the kids feel comfortable and safe, just an all round great community. Wishing you all very merry Christmas and fantastic new year team. See you in the shed!!!

04.01.2022 Workout for a cause. Morning well spent with a boot camp with Commando Steve raising funds for MND research. We ran, we did burpees, we bear crawled then to top it off finished with a width of the footy oval commando crawl.....while pushing a weighted plate. Great crew great morning

04.01.2022 I’ll take this as positive feedback to my 3 Week at Home Program. Round 1 finished with a bang.

03.01.2022 Loving the new colours and big logos!! Thanks Kemp Kreative

03.01.2022 NEW WORKOUT 2 pieces of equipment, 2 exercises, 20 minutes, not complicated = done 10 cal Row... 10 Deadlift X 10 Rounds See more

02.01.2022 What better gift to give than the gift of pain /health and fitness. KJ Fit Gift Vouchers now available just in time for Christmas. Can be used for any group or PT sessions or personalised home programs. Thanks Kemp Kreative for printing and design.

02.01.2022 "I can't thank Kim from KJ Fit enough for the home program she set me. With an elite sporting background and then having 2 kids I found it hard to find the perfect level of resistance and fitness training on a minimum time schedule. This program gave me an all over body workout that burns while you are doing it and pushing it hard, but without the next day aches! I found it worked the parts of my body that needed the work most; quads, hamstrings, glutes and abs, as well as m...y upper body. It is a complete body boost and is never boring... with no session being the same as the last. I can't speak more highly of it, along with the legend herself that delivers much much more than just a program. Thank you for your time and effort in creating and providing me with a program tailored just for me and that I was so motivated each time to do, very unique to find!" Michelle WOW was blown away receiving this testimonial, got a bit emotional! Loved setting this program for Michelle who was after an at home 4 week program, no equipment required and all done in the comfort of her home. So if you can't make it to the shed for a session and were after a customised at home program, completely programmed to suit your needs and time restraints I am ready to get you started! As part of Michelle's 4 week program she had 3 programmed sessions a week, 20-30 minutes long, she didn't have access to equipment and needed to be able to complete at home with the kids running around. The programs are designed for what you need - 2 week kick start through to a 4, 6 or 8 week, at home or at the gym, equipment or no equipment program. So if you are ready to get started let's do this!! DM for more information.

01.01.2022 Didn’t think we would need a Round 3 of our 3 Week at Home Program but with restrictions still in place here we are. If we can’t train together in person next best thing is we train together virtually. 3 programmed and TESTED workouts a week (photo shows end result of testing) plus a Live Workout each week, minimal equipment needed, support anytime from myself and the group. Kicking off tomorrow