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KT's Personal Training

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25.01.2022 Best way to end the week I've found Fridays are often one of the harder days to get myself motivated to workout. Saturday is not as bad, but for some reason....Fridays can be hard. That's why I started doing a workout that I really love on Fridays. ... Either Back or glute day! My point being...We all have those days that just always seem to be harder to workout on. The days we tend to want to slack on our workout or skip. So why not plan your workouts around that? Maybe find a quicker workout for that day because you'll be more likely to fit in something shorter. Maybe plan a cardio interval workout then as you can get in an intense workout in less time! If you also happen to love glute workouts. The 40-30-20-10 Glute Burner Complete 40 reps of each move in the circuit then 30 then 20 then 10. Pause only as needed during the rounds and as little as possible between moves. The first exercise you will need a mini band, however the remaining exercises the miniband is optional. CIRCUIT: 40-30-20-10 Mini band seated abduction (pic) Glute Bridge Alternating Side steps (squat position) Hip Thrusters

24.01.2022 Density sets- Both strength AND cardio Clients often ask me whether they should be doing more cardio or more strength training. And one of my answers is...well it depends on your goals, which it really does.... BUT it also isn't exactly that simple because strength training and cardio workouts occur on a spectrum - it isn't really one or the other. Your workout doesn't have to be just slow lifting or just cardio, which tend to fall at the two ends of the spectrum. But we can actually combine the two to not only get our blood pumping, but also build strength. For instance...by including weighted movements or strength training moves in an interval or timed set up, we can create more volume in less time. This increases our training DENSITY and can not only help us build strength, but also really get our blood pumping for those metabolic benefits we often want from our cardio sessions! So if you want to build strength, but are also looking to improve your body composition (you might call this getting toned), you can try including some DENSITY SETS in your workout schedule! Try this Density Sets Chest, Shoulders And Triceps Workout to strengthen your upper body and core and get your blood pumping! The Chest, shoulders And tricep Workout Set a timer for 15 minutes and complete as many rounds of each circuit as you can in that time. Rest 2 minutes between circuits. If you’re getting tired, regress moves (ie make them easier) to keep moving or even perform fewer reps so that you can limit rest as you will start to burnout areas. CIRCUIT #1: 4-6 Push Ups 4-6 Tricep dips 8-12 Front to side shoulder raises 8-12 Banded chest flyes CIRCUIT #2: 8-12 Incline push ups 8-12 Banded tricep Extensions 6-8 Banded shoulder presses 8-12 Outside mountain climbers (do them slowly and make that core work!) Enjoy! Kerri

18.01.2022 Free Course Alert: The University of Newcastle, Australia are offering a free online course on healthy eating and nutrition for weight loss. The course will equ...ip you with the skills to tackle healthy eating decisions and scientifically evaluate diet and nutrition myths. Course starts Jan 27 so get in quick to get informed! https://www.edx.org//the-science-of-weight-loss-dispelling #nutrition #nutritionresearch #study #healthyeating

12.01.2022 Not letting a few stitches get in my way! It's just a case of learning to change your plans (something we get used to while traveling!) So it's going to be: ... lower body core exercises first up, followed by: interval training (E.M.O.M) during my 4 km walk Just because one part of you is injured and out of action does not mean your exercise sessions have to stop

11.01.2022 Love your Weet-bix, then you will love these Berry & Bix Bars

07.01.2022 When you are a beginner, finding the right fat burning workouts is incredibly important. Want to know where to start. Here you'll find different types of HIIT workouts, how to structure a great workout and some FREE example workouts. https://www.ktspersonaltraining.com.au/fat-burning-workout/

07.01.2022 Happy Wednesday! My challenge to you over the coming weekend: do some balance training! Balance is directly tied to our "6th sense," which I write about in this blog post. It's also commonly our most neglected fitness component and the culprit for many injuries and accidents. Balance practice is a requirement for aging well; so this weekend, MAKE IT A PRIORITY! Check out my article for some awesome balance exercise suggestions and have a good weekend.

06.01.2022 Resistance training can be effective for long-term weight control. This is because muscle size plays a major role in determining resting metabolic rate (RMR), which is how many calories your body requires to function at rest. Resting metabolic rate accounts for 60-75% of total energy expenditure in non-exercising people, and fat is the body’s preferred energy source at rest.... Increasing muscle size through resistance training increases RMR, thereby increasing or sustaining fat loss over time! Don't settle for generis weight training programs that standard gym PT's offer you, My Online Personal Coaching Program can tailor you a program to suit you needs, injury history and goals, so drop me a message today.

05.01.2022 In light of the new research by Institute for Physical Activity and Nutrition at Deakin University finding around 85% of packaged food items are classified as "...ultra junk foods", we thought we'd share some healthy, super easy snacks you can have on hand for the kids (or yourself ). To read the Deakin IPAN study, visit https://buff.ly/38Y3EoE #nutrition #snacks #research #healthyeating

05.01.2022 We’ve all had those days where our workout seems a whole lot harder than usual. You push yourself but it feels like there’s just no gas left in the tank. But ha...ve you ever considered why that was the case? Let’s look at how your sleep patterns and stress levels can affect your exercise performance. For many, these are factors that are very easy to overlook. I mean, how important can stress and sleep really be to how you tolerate exercise? Turns out, it’s super influential!

04.01.2022 Sometimes things don't go to plan! THE PLAN FOR the MORNING 1km warmup walk Stretches/ muscle activation exercises.... Strength training - supersets at the picnic tables using bands, mini bands and mat. WHAT WENT WRONG The wind blew all night Did not get much sleep Did not get up at 6:30 am WHAT DID I DO Went for a 1 km walk, eyes watering from the wind (not pleasant) Bodyweight circuit consisting of: Bench squats Bodyweight rows (using post) Glute bridges (on bench) Dead bugs (on bench, to avoid dust being blown in my face) Step ups 45s work:15s rest 2 rounds. MORAL TO STORY Something is better than nothing Learn to adapt to changing circumstances Staying consistent is key is achieving results. NEXT POST A tip on how to increase the intensity of your walk using a training method called E.M.O.M See more