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25.01.2022 The things u can do in your storage closet with a barbell few dumbbells and heaps of motivation ! Proud coach

23.01.2022 Ask Bob Sfog (Sponge Bob) how many people he knows that can Bench press 35kg he will name em' all

22.01.2022 Lets say you've decided to lose some weight and you hired a coach who told you to be in a caloric deficit. But how do you know that you are in caloric deficit? what are the signs? 1) the first sign and the most obvious one is the numbers on the scales ... 2) You've been notice a change in your clothing 3) You're feeling a little bit hungry throughout the day. When we put yourself in caloric deficit what typically happens is we switch food sources to food sources that don't have as many calories and then we actually notice that we're a little bit more hungry between meals because most of us if we not in a deficit and not tracking calories we eat to satiety or we're eat until we full. so typically when you start to eat smaller meals (or les caloric foods) what happen is you get hungry a little bit sooner. you might wake up hungry or you might go to bed a bit hungry. (Therefor you should eat low calories dense foods= more food that will fill your stomach with less calories) 4) You notice a difference in your progression pictures of yourself. When you don't document the progress you don't think there is a change. you can't tell by the mirror cause you see yourself everyday. but once you will compare before and after photo - you would be amazed. 5) Scales will sometimes lie to you about your progress , the processes in our body are more complicated then what you think. That's where body measurements come in. Taking your measurements is a better way to track progress because you get an idea of what's really happening with your body. photo credit @jpevermore.photographer

19.01.2022 To my dear VIC clients. Lockdown 3.0 is not an excuse to do nothing. Maintain your routine, go for a run/ bike ride/ walk with your partner/dog/kids Lockdown is a great time to exercise even more than ever. And do me a favour! Don't stress eating go for a freakin' workout. ... Trust me, my vacation @ Hamilton Island has cancelled this morning, Don't u think I wasn't stressed? Do u know how I got rid of it? Went swimming at 6:30am then went for a run 5 km "Parkrun" at 3:45 min pace. Do U think your brain can think about all this BS that's going on in your life while your heart rate is 177BPM and you half dead from going so hard? Your body releases endorphins and it make u feel good. It's get rid of stress! Eating does not get rid of stress, it gets rid of hunger. It increases the stress! And don't let me see u coming out of the freakin' Bottle-o with a booze, cause I'll toture u in the gym so badly. Hope u got the message. & Hope i'll see u running on the esplanade instead. See u all on Friday Yours: Coach Kosta

17.01.2022 https://youtu.be/wTNlHyjip94

16.01.2022 Exersice & Sweat Sweat - What is that for? It's to cool you down Does it burn calories? You burning calories by performing work... lets say it's +40 degrees and you're doing 1 hour cardio - you will burn calories from both: the work that you do and sweating on top of that lets say you do the opposite. It's -40 degrees and you're doing the same cardio workout So you're burning calories from doing the exercise plus from heating your body trying to keep it warm cause you're freezing. You don't actually burn a whole lot more calories by sweating or trying to warm yourself up. Sweating is not an important variable of how many calories you're burning. So if you're running 10km and it's hot/cold it's not going to make a big difference compare to 10 km and it's perfect. Sweating it's such a minor variable that it's pointless to think about maybe another 30 cal in an hour of activity? It's like when you drink cold water your body is burning a bit more cal to heat up the water. so now you're going only drink iced water to burn few more cal? it's pointless! In fact you want to sweat the least amount possible. Let me explain why. If you are in a hot environment your performance will decrease. Instead of running 10km in 60 min. you would run only 8km in 60 min cause it's so hot. So instead of burning lets say 700 cal. you've burnt only 500 cal. cause you performed less work! oh.....but what about the extra 30 cal that you've burnt cause you were sweating?! do you get my point? it's better to have perfect conditions and to perform great rather than put your jumper on and workout with it so you can sweat more but your performance decreases cause it's so freakin' hot. What about Sauna? lets say you sweat in a sauna. you weight in afterwards and u see lower number on the scales - it's because you lost water (sweat) the second later you drink water that will replace whatever you lost. So don't confuse sweat and weight loss. and an indicator for a good or bad workout

14.01.2022 Emma! Are you working hard? Or hardly Working?

08.01.2022 The circle diet (by coach Greg Doucette) When you want to lose weight you need to compromise you probably think compromise is eating chicken rice a broccoli, right? wrong. ... take the foods that you like: Pizza , French toast, Chicken wrap , Ice cream Take the fat and the sugar out and add artificial sweeteners and protein and there you have it. The circle diet. 80% as good as the real thing and way less calories than the ''real thing''. You don't need to think that weight loss diet has to be torture. you can eat delicious meals. trust me. In this photo it's my ''anabolic'' French toast from this morning maybe 290 cal if I'm lucky. - 2 Slices of bread - 3-5 Egg whites - Cinnamon 1tbsp - Vanilla extract 1tbsp - 2 sachets of artificial sweetener (Splenda) - Maple syrup sugar free - Mixed berries look up on Youtube: ''Anabolic'' French toast ''Anabolic'' Pizza ''Anabolic'' Ice cream ''Anabolic'' Pancakes Make your life easier.

05.01.2022 Pull ups goals for this year? Be strong be happy Contact for personal training

02.01.2022 Join the family, literally