KMS Fitness | Sport & fitness instruction

KMS Fitness

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25.01.2022 HUMP DAY TIP OF THE WEEK 30 days from now, you are either going to be blown away by how much you have improved in how you look, feel and perform. Or you are going to regret not having done your best!! The choice is up to you! Challenge yourself each and everyday. Whether your goal is to attend at least 2-3 sessions per week with a weight goal in mind or you want to be able to deadlift a certain amount of weight.. if you don't challenge yourself you will never change!! ... Schedule your sessions like an appointment that you are unable to cancel. No one will ever judge you for giving exercise a go

24.01.2022 Surround yourself with those who challenge you, push you, motivate you... Those who keep your fire lit and make you better

23.01.2022 Your success is found in your daily routine. Ensuring your food is prepped so there's no chance of grabbing something quick and unhealthy to eat while on the run. Scheduling workouts like your scheduling your hair appointments and not giving in to excuses as to why you should pull out of a training session at the last minute. The only way you will see results is if you stay consistent

23.01.2022 Well earned coffee with the girls after a hard session this morning Enjoy your weekend

23.01.2022 Failure - it can destroy you or it can make you so freakin mad that you work even harder to become the winner you know you are

22.01.2022 Check out Kosta giving it everything during last week's session Nothing like standing on the sled while she pushes you Love your comments at the end too

22.01.2022 Kids follow in their parents footsteps so it’s important to be a role model and guide them in the right direction. I have no doubt in my mind that Misty is being the best version she can be and her kids are going to grow up and be amazing just like their mumma! Keep up the good work at training ladies

22.01.2022 A little progress each day adds up to big results and here are some of the guys smashing it out in the gym We enjoy ourselves while we train at KMS.. lots of fun and laughs with great people!! What more could you want

22.01.2022 Very rare moment that you’ll catch me joining in with the girls during a session... and even more rare that I’m laughing while using the battle ropes Strength session tomorrow at the top of hill 60!! Forget the cold, leave your excuses at the door and I’ll see you there

21.01.2022 Well what a morning... "Train the Trainer" session and they gave it a good crack. It was definitely pay back for all of the sessions I've put them through during the year. Safe to say I was shattered afterwards but on the other hand, I felt amazing!! Thanks girls And thanks to everyone for everything in 2017! You guys have shown me nothing but respect and support and you've got no idea how much I appreciate you all. Tomorrow mornings session will close out 2017... Bring on 2018 Merry Christmas

21.01.2022 Wow massive effort from this crew this morning!! Almost 2km of running in total! Of course some KB swings and push-ups were thrown in there too... and not to mention the sit-ups at the end You guys are the best bunch of people and I couldn't ask for a better group!! You guys rock ... Happy Friday... the weekend is almost here

21.01.2022 You are never too early to start!! Nat and her daughter Zoe smashing out some kettlebell swings this morning. Way to go girls!! Perfect way to start your weekend

20.01.2022 Check out Caz's daughter just absolutely owning this box on Tuesday night Without hesitation, she jumped on and nailed each one. Way to go Phoebe

20.01.2022 The KMS crew swapping our gym gear for nice outfits... was good to see everyone letting their hair down for a drink or 3! Thanks for an awesome night girls

20.01.2022 KMS Fitness now has a new timetable The new schedule will commence Monday, 21 August 2017!! Come along, kick some goals and feel great!! All fitness levels are most definitely welcome! The only person stopping you from making a change is YOU!! ... - Dream Big - Start Small - Work Hard - Stay Focused - Keep Going Forward Tag your friends and share this post Remember - you have to start somewhere

19.01.2022 What a way to start your Saturday!! Great job this morning guys.. 100% effort!! Enjoy your weekend everyone

19.01.2022 Anyone else find themselves in the fetal position this morning? This is Caz after completing the following and it's safe to say she was completely shattered!! 10-1 x Burpees... 10 x Kettlebell Swings 5 x Squat and press All reps remain the same except the burpees decrease by 1 each round. Super proud of everyone's efforts this morning Happy Friday

19.01.2022 Hiked up the mountain with these girls yesterday morning The view from the top is definitely worth the burn in your legs

19.01.2022 No filter needed this morning Was able to catch this perfect sunrise after boxing today. It's the start of a brand new week... make it count

18.01.2022 Nothing like a bit of team work this morning to finish off the working week. I love it - Well done girls Last session tomorrow - 7am!! Best way to start your weekend #killingitwithKMS

18.01.2022 To say I’m proud of these guys is an understatement!!! 5km, 10km and 21km all done and dusted Now for some coffee and a few earned drinks this afternoon! ... Bring on 2019 #onehappytrainer #killingitwithKMS #noosaheads

18.01.2022 HUMP DAY TIP OF THE WEEK You have probably heard it a zillion times but exercise is one of the best ways to increase your mood and alleviate stress!! Not only do you feel awesome after you finish a workout, you won't want to ruin the calories you just burnt off by overindulging in unnecessary food. ... If you can't think of at least 5 reasons why you should be exercising, here are 50 examples to help you along the way. All you have to do is make a start

18.01.2022 Congratulations Simone Not only did Simone win June's challenge of the month but she is also the winner for the month of August This month's challenge was 50 x chest to ground burpees for time and she absolutely smashed it!! Her best score was 3 minutes and 2 seconds down from 3.47 on her first attempt Each week I can always count on her to show up, give 110% and have some fun ... If she is finished and someone is finishing their last few reps, Simone is by their side finishing them off too. Well done and keep up the great work!!

18.01.2022 Finished off the working week with a massive effort from this crew Little bit of core work at the end of this mornings HIIT session!! Happy Friday everyone - hopefully the sun starts to shine

17.01.2022 Well done to Kosta who nailed her first attempt at box jumps tonight There's no looking back now!! Before you know it, she'll be smashing the next size up in no time!! Well done and keep up the great work

17.01.2022 This week... go all in with a beast mode mentality and make it happen

17.01.2022 What a way to start your hump day!! These girls were on fire this morning Doing something amazing starts with believing. Believing in yourself, your ability and the way you move!

17.01.2022 This is what you look like after completing 50 x burpees (chest to ground) for time Way to go Caz and the other girls who attempted another round of burpees this morning. Yeeewww Enjoy your Friday everyone ... #killingitwithKMS

16.01.2022 Work out, eat well, be patient and your body will reward you

16.01.2022 Drink more water... Eat more veggies... Get more sleep... Exercise more often... More is the key, not less!!

16.01.2022 Boxing this morning with this in the background?? Yes please Great way to start the week

16.01.2022 Monday's run session done Total of 6.24km in under 35 minutes so now we have a starting point! Not to mention running in the rain and into the wind... Noosa marathon here we come

16.01.2022 Karen and I doing some interval running on the treadmill in preparation for our half marathon run in Noosa coming up on the 26th of May

16.01.2022 Indi showing her mum how push ups are done I love it when the kids join in and have some fun. Definitely puts a smile on my face Go girls

15.01.2022 Hello Friday You didn’t disappoint this morning

15.01.2022 Way to go Stacey. You absolutely killed it tonight Not only did she hold a 7 minute plank and is currently leading the scores for this month's challenge, she moved up to 10kg from 8kg on her kettlebell swings and completed push-ups on her toes rather than her knees tonight. Smashing goals left, right and centre!! Keep up the great work ... #killingitwithKMS

15.01.2022 Cheers to the weekend

14.01.2022 Wendy pumping out some lateral and front raises last week during Wednesday's strong class With her commitment, Wendy has been able to increase the weight she has been using as she is becoming stronger and stronger each week

14.01.2022 Monday night sprint work Heart rate was up, body was hurting but my mind is now clear. So many benefits from working out

14.01.2022 Nice little 10km run this morning with Karen!!! If it wasn't for her, I would of chucked a right at the top of my street and headed home at the 8km mark.. but she gave me a push and we ended up going around the beach to make it a 10km run. Cheers Still have to double that distance plus add 1km... still have a lot of work to do ahead of me but I'm up for the challenge

13.01.2022 When life gets complicated, lift some weights No body ever got strong or into shape by thinking about it. Weights session tomorrow morning at 5.30am - let's do it

13.01.2022 Another week to progress, to advance, to develop towards a better more complete YOU! Set your alarm clocks - 5.30am boxing in the morning

13.01.2022 It's about showing up and putting in your best effort. It's about pushing limits, re-writing rules and never giving up and that's exactly what these guys did tonight

12.01.2022 Sublime point done and dusted this morning with these chicks 37 minutes in total from Austinmer train station to the top but 25 minutes from the start of the track to the top!! Way to go girls. Now it's time to enjoy breakfast and coffee

12.01.2022 Great way to start your Saturday Even though the weather is pretty miserable you guys still turned up and gave 110%. Enjoy the weekend everyone

12.01.2022 First session for 2018 done and dusted Brand new year with brand new goals!! Can't wait to see what this year has install for everyone. Leave the excuses at the door and join the fun today. You won't regret it. 3 months from now you'll be glad that you started and you didn't give up

11.01.2022 It was a little fresh this morning but boxing with the sunrise in the background to start your week off... doesn’t get much better!!! Happy Monday and enjoy your week

11.01.2022 Finished off the working week with a 2km time trial Not only did we get to watch the sunrise over the beach on our way there... I also had the privilege of hearing Caz scream naughty words at the top of the stair case Came back to the gym and smashed out 60 x burpees, 60 x lunges, 60 x push-ups and finished with some core work ... Awesome works guys - happy Friday

11.01.2022 Core exercises are an important part of your fitness program. Strong core muscles make it easier to do many physical activities!! Back pain is a common injury with many people and in some cases it can stem from a weak core so make sure abdominal exercises are part of your weekly routine.

11.01.2022 HUMP DAY TIP OF THE WEEK Watch your portion control!! No matter what you eat, failing to pay attention to the amount of food you consume on your plate can cause you to consume more calories than you intend!! And if these extra calories are not burnt through exercise, weight can easily be gained.

08.01.2022 Well done to these guys this morning Another session closer to reaching your goals. Even Caz and a few of the other girls hit 16kg with their kettlebell swings way to go!! There's no turning back now!!

08.01.2022 Lifting weights and having a laugh... Perfect way to start your hump day!! We did some partner drills at the end which definitely got people laughing! Way to go girls Enjoy your day!!

08.01.2022 So it's been brought to my attention that myself, Dad, Aunty Julie and Aunty Sandra are on the website to help advertise for the Noosa Marathon in 2018 How unreal is that!!! The photo was taken in 2016 and we were about to cross the line in Dad's first ever half marathon. We are pumped and can't wait to head back up there and do it all again in 2018 ... #letthetrainingbegin

07.01.2022 It was a full house today on this Wednesday morning for our strength session Way to go girls.. you just keep getting better and improving each week which comes down to your dedication so well done!! Looking forward to throwing some punches at Boxing on Thursday night - 6pm

07.01.2022 Perfect afternoon to swing some bells Way to go girls!! You just need your wing man Brett back to complete the team! Feeling strong and in the right frame of mind for the rest of the week

07.01.2022 Congratulations Challenge of the month winner for November goes to Nick Last month's challenge was a 300m hill sprint for time and Nick came in at a smashing 55 seconds!!! It was closely followed by Simone and Daniel on 58 seconds... well done guys and to everyone who gave it a crack but Nick took out the title so well done!! ... Nick has missed a few sessions due to working away these last few months but he was determined to get up that hill as quickly as possible and he smashed it

06.01.2022 There's no hump day tip today but here's a few pictures from the guys at this mornings strength class Each week you all continue to improve, increase your weight and build strength... and I couldn't be happier. Way to go guys 100% dedication = 100% results.

06.01.2022 Take one day at a time, keep working hard in the gym and focus on your meals and soon enough, the results will show. You've got this

06.01.2022 HUMP DAY TIP OF THE WEEK What are you doing today that your future self will thank you for??? I understand life can get crazy but you need to put yourself first sometimes. If you neglect yourself for the sake of external problems, you will eventually create more problems than you are solving. ... Eat healthy, exercise for 30 minutes if that's all you can fit in but devote time during each day to work on yourself There's still plenty of sessions remaining in the week: Thursday 6pm Boxing Friday 5.30am HIIT Saturday 7am Total Body Let's do it!!

06.01.2022 HUMP DAY TIP OF THE WEEK Sled training is highly effective and a fun workout for general conditioning!! Sled work involves using both lower body and upper body strength. The benefits of using a sled can vary depending on the type of weight used. A sled using heavy weight will force you to work harder, increase your cardiovascular endurance and help with your lower body strength. A lighter sled will help you sprint faster, build speed and acceleration. ... If your looking for an all body workout, then give the sled a go

05.01.2022 It was such a beautiful morning and what better way to start your day than running around Port Kembla with a view like this Another 3km in total done and dusted - well done girls Lots of running and lots of hills but you guys killed it. Enjoy your Friday

05.01.2022 Throwback to some birthday burpees that I had to do a few weeks ago I was thankful Simone decided to get in on the action too but for some strange reason, she actually looks like she's enjoying them!!!

05.01.2022 Well earned coffee after training this morning and I couldn't think of a better place to sit and have a chat with the girls

05.01.2022 Some of the crew this Saturday morning having a champagne breakfast after a big session I may not have a thousand clients but I have the best clients. You guys are the best

05.01.2022 CHALLENGE OF THE MONTH Well done to Kosta and Simone who smashed February's challenge It was 10 x slam balls and a 50m hill run. They had 3 minutes to complete as many rounds as possible and they both scored 4 rounds during that time. It doesn't sound like much but it was definitely a body burner!! ... Way to go girls. Keep up the awesome work

04.01.2022 Tomorrow is the start of another week. It's up to you to shape it. To take control and seize every opportunity. The power is in the choices you make each day. Start your week off right - 5.30am boxing class in morning. Come throw some punches and work towards a healthier, happier you!!

04.01.2022 First Hill 60 run can now be ticked off for 2018. If it wasn't for Karen and Simone, I probably would of held off for a couple of weeks until I got back into a routine again but thanks girls After not training much over the festive season and over indulging in food and alcohol, I definitely felt it during and afterwards. My legs and lungs were on fire from start to finish but it sure felt good when I finally reached the surf club. Karen and I started running together but the more she got ahead of me and out of distance.. the more I used that as motivation to finish as close to her time as possible. My pre Christmas time was under 30 minutes and today was 31.37. My end goal would be to do it in 25 minutes and under. There's a lot of work to do but I'm up for the challenge

04.01.2022 Winter is finally over Well done to everyone who turned up each week throughout the cooler months!! It's never easy getting out of bed in the morning or leaving the heater of a night but once your dressed, you've started the session and your warmed up, you never look back so well done If you haven't had much motivation over the Winter period and you've been in hibernation, than now is your time to begin sessions!! It's never too late to start!! It's becoming lighter of a morning, soon it will be day light savings and of course it's getting warmer so there's no excuses!!

03.01.2022 Who is ready for another big session tomorrow morning? Set those alarm clocks now 5.30am HIIT Start every week strong, finish every week stronger

02.01.2022 HUMP DAY TIP OF THE WEEK View each day as a clean slate!! Don't beat yourself up if you slip up on your fitness journey. We are all human and there are going to be times where you will indulge in something naughty and you won't get to training. Ditch the guilt and wake up with a new mindset in the morning knowing that today will be the day that you will get back on track