Fit with Kris | Sport & fitness instruction

Fit with Kris

Phone: +61 411 064 673

Address: Epping Views Primary School 3076 Epping, VIC, Australia

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25.01.2022 Full body HIIT style! If you know me then theres no surprise that I love HIIT! Lifting weights and short bursts of high intensity exercises completely changed my body composition. HIIT changed my life guys! Pick up some weights, get that heart rate up and join me tonight 6.30pm - LIVE on ZOOM!!

25.01.2022 8 W E E K S Here’s some motivation for your week!! Another mum of 3 that just finished up her 8 weeks with me yesterday. She lost 8.5kg and a total of 16cm of her waist and hips, all in 8 weeks. What a transformation!! Her hard work, dedication and commitment paid off!!! I’m so proud of you.

25.01.2022 It’s crumpets for breakfast in my household today!! Something I encourage my clients to do is focus on PROTEIN in every meal. Normally I would have my crumpets with a protein shake. My client Kristine come up with the brilliant idea of making French toast crumpets and I love it!! Fun fact: Your body burns calories just trying to break down protein. Studies show that those who have a sufficient amount of protein in their diet will burn more calories because of the therm...al effect of food. Hope you enjoy my little video. @demp01

25.01.2022 1 Ball no problem Heres a workout for you. Complete 3 Sets 20 x Alternate Toe Touches (10 each side) 20x Forward Lunge with Rotation (10 each side)... 20 x Ball Push Ups 20x Squat & Press 20 x Squat Curl to Press 20 x Russian Twist (10 each side) 20 x Shoulder Press Christine this I made especially for you.

25.01.2022 T O N I G H T 6.30pm on Z O O M Hope to see you!

23.01.2022 21 D A Y S H R E D C H A L L E N GE You asked for it and you got it!! Starting 30th November! ... If you feel you need that accountability, support, guidance and motivation to shred a few kilos before chrismtas then this is for you! You get: Calories & Macro Targets Daily Workouts Nutrition Advice Meal Guide Weekly Check in & Communication Access to closed Face Book Group Support & Advice when you need it! DM for details.

23.01.2022 OUTDOOR TRAINING IS BACK!! Tonight 6pm at Epping Views Primary School! DM for details.

23.01.2022 Booty and Abs tonight at 6.30pm!! Equipment: Booty band and a Weight. Whos in??

21.01.2022 Stretching is one of the most underrated aspects of health and fitness. In my group classes and PT sessions I ALWAYS ALWAYS encourage stretching afterwards. Stretching keeps the muscles, flexible, strong and healthy and we need that flexibility to maintain a range of motion in the joints. Daily stretching can help improve circulation, increased blood flow to your muscles and help them heal more quickly after a workout.... Ive been working on some stretching exercises for my 8 week challenge clients. Challenge this week is to stretch more.

21.01.2022 And we’re back!! Metafit - Every Tuesday night, 6pm at Epping Views PS.

20.01.2022 We’ve had our fair share of workouts and a fair share of socialising. Hehehe I love our end of year annual catch up!! Thanks for coming team, so great to catch up with you all in person.

19.01.2022 L I V E O N Z O O M Join me T O N I G H T at 6.30pm Benefits of HIIT with Weights. HIIT training on it's own already has amazing benefits. HIIT with weights can burn fat and calories both during and after the workout, build muscle, and improve heart health. ... HIIT is both strength-training and cardio; the very best of both in 30 minutes! Hope to see you tonight.

18.01.2022 Shout out to my amazing client Max who is 20kg’s down!! She did my 8 week challenge a couple of months ago and has continued to lose weight during ISO. During this time she has adhered to her nutrition and has been doing my online classes. She has learnt so much about nutrition, how to eat properly and intuitively and live a healthy lifestyle! You have made me so proud Max!!

18.01.2022 Whos homeschooling this week? Whos working from home ANNND homeschooling this week? I found Homeschool 1.0 an absolute nightmare. Not only was it a challenge to help the kids with their school work but FEEDING them was another challenge I didnt expect and one I didnt prepare for. ... If this was you too then I suggest TODAY you start planning and prepping, not only for you but for the kids too! Heres some tips to keep your sanity this week: Start with you first. Put pen to paper. Plan your meals and snacks. Whats for lunch? Whats for dinner? Dont just plan ahead, cook ahead too! Prepare the kids lunch boxes or even better get them to do it! I bet they will love getting organised like you. Tell the kids, they can only eat whats in their lunch boxes and theyre not aloud to ask you for any more food until 3.30pm. DO THIS....TRUST ME!! Get out for some exercise. Its only cold if youre standing still! So get outdoors, kick a ball with the kids, go for a bike ride, a walk....just move. Get the kids to set up their work space. Make sure their iPads, lap tops are on charge tonight. Have the space ready so they can get started on time. At any point if youre feeling stressed and the kids are struggling take a break, go back to it later. Is there anything else you would add to this list?? Good luck this week!

16.01.2022 Good morning world, happy Sunday. Sunday is one of my favourite Days of the week, I get to chill out with my little family , plan the week ahead and reflect on the week I had Planning on Sunday means Im ready on Monday! ... What are you doing today to set yourself up for the week ahead?

16.01.2022 8 W E E K S R E S U L T S Transformation Tuesday! Check out some of the amazing results from some of my clients!

16.01.2022 Z O O M T I M E T A B L E My goal during lockdown is to keep as many of you motivated as possible. Beginners and newbies are welcome. Offering a variety of classes, HIIT, Booty Band and Strength. DM for details.

15.01.2022 T O N I G H T 6.30pm Whos in?? All you need is 2 x Dumbbells or 2 x Kettlebells.

14.01.2022 STRENGTH/ HIIT - TONIGHT 6.30pm!! Whos in??

14.01.2022 Heres some Thursday HIIT for you! BODY WEIGHT ONLY - SHORT HIIT WORKOUT Complete each exercise in order with 10 seconds rest between each exercise.... 8 x Push up to half burpee 30 seconds - Sprints 8 x Explosive Jacks 30 seconds - Hover to Plank 8 x Tuck Jumps 30 Seconds - Mountain Climbers Let me know how you go.

13.01.2022 R E S U L T S Give it up for Julie!! What can I say about this legend, her transformation has been amazing! Not only has she lost 8kgs in total she has lost cms from her waistline, hips and thighs. Her main goals was weight loss and to reduce fat around her hips and thigh area. This was all achieved with hard work and dedication in both her workouts and the kitchen. ... My next Living Lean 8 week challenge starts next week on Monday 3rd August! There are 2 spots left!!! Get in touch now!

12.01.2022 The other night my youngest who is 8 years old asked me how old I would be when she turns 20. I answered 56. My poor baby cried saying she doesn’t want me to get old. I remember when I was a child thinking the same thing about my parents. I told my daughter that 56 isn’t old plus I plan to stay fit and strong which will always make me look & feel younger. The simple truth is - Regular exercise and strength training helps people age more slowly and live healthier, mo...re vigorous lives!!! Ever groaned when getting off the floor? Sore knees when walking up stairs? Not being active and the lack of strength training can make you feel old very quickly and make it so much harder to get off the floor, get out of bed, walk up a set of stairs etc.. Being a beginner and open to change is one of the biggest issues we face. Stop relying on miracle creams and botox and just start getting your arse into gear. See more

12.01.2022 Put your HEALTH and HAPPINESS first with my LIVING LEAN - 8 week challenge. How you continuously treat your body and what you put into it eventually catches up with you. Motivation slips as the time passes, dont let that happen to you. Dont wait until youre feeling like crap, feeling heavy and desperate to regain control. Make a change that will last. ... There are only 10 spots available and Im looking for individuals who can make a commitment to lose weight, tone up and get the results theyre after. Ill be there for you through the ups and downs! Helping you stay accountable with every choice and help keep you stay on track! You get: Workouts Recipe ideas Calorie and Macro breakdown Weekly check in forms to complete Daily step goals to meet Pop up challenges and much much more!! My services is NOT for people who: Want a quick fix Dont fully commit Make excuses Dont like fun workouts Complain a lot (no Karens thanks) Comment below if youre interested and I will DM the details.

12.01.2022 Feel STRONG, feel POWERFUL, feel AMAZING!! Join me this week and take your training to the next level!! Our classes will help you: BURN FAT ... DEVELOP STRENGTH BUILD LEAN MUSCLE IMPROVE SPEED Workouts are quick, fun, affordable and flexible with no mess contracts. DM for details.

11.01.2022 JUMP INTO SPRING!! 1 week until spring and what better challenge than a JUMP ROPE challenge for my team! Lets do it!! Starts today!!

11.01.2022 Quads are on fire Whos joining me for the wall sit challenge this week?

11.01.2022 The golden rule to fat loss is a calorie deficit and tracking macros is one of the best ways to get the results you want - but it can take time to understand tracking macros. Here are some common mistakes people make. 1 Not Meal Prepping - Meal prep is key There are many benefits to having your meals and snacks ready. Not only will it save you time during the week, you will save money and it will help you control your portions. 2 Eye balling your portion sizes - The m...ost accurate way to track your nutrition is to weigh your food on a digital scale. Eyeballing your portion sizes might work but it’s not 100% accurate. 3 Not entering your meals & snacks in advance - Entering your meals and snacks in advance will ensure you hit your macros! If you track as you go, it will leave you trying to fill in those awkward gaps at the end of the day or running out of macros before your final meal. 4 Tracking exercise - This is a big NO. I have already taken your activity level into account when calculcaing your macros. If you track your exercise, you only end up eating back your calories. 5 Not tracking Licks, Sips, Bites and Tastes - These calories can add up super quick. 6 Not tracking Oils, Condiments, dressings etc - One tablespoon of oil has approx 120 calories. Failing to track this can add up to a significant amount of calories throughtout the week. Make sure you track absolutely everything! PS. Things like garlic powder, salt, pepper and other ZERO calorie spices, you do not need to track. 7 Not tracking beverages - Yep, soft drink, coffee with milk and sugar. If it has calories, you need to track it. All this is more easily said than done. That’s why you have me in your corner to help keep you on track to stay motivated and accountable. DM me if you have any questions.

09.01.2022 ONLY A COUPLE OF SPOTS LEFT We have 2 choices during this time: we can sit and think or we can do something and flourish. Get the support, accountability and guidance you need to make you feel, fit, lean, confident and strong. ... Put your HEALTH and HAPPINESS first with my LIVING LEAN - 8 week challenge. DM for details.

09.01.2022 TRANSFORMATION TUESDAY Total weight lost - 14KG’S HIPS - 9CM WAIST - 13CM... I can’t tell you how beyond proud I am of this beautiful mumma. I actually got a little emotional when I saw these photos. I knew how much she wanted this and I also knew how hesitant she was about joining, but she did it!! Each day she managed her calories and balanced her macros and was consistent every single week! I’m so proud of her!

09.01.2022 Do you have a fitness plan? Not having a fitness plan is like driving a car without a map. You’ll still go somewhere but it may not be where you wanted or expected. Having a fitness plan helps provide structure, it helps you create habit and consistency, helps you not under-train or overtrain. Having a fitness plan with support, guidance and accountability with your nutrition & training program is your blueprint for success. In my 8 week challenge, not only will I help you... with nutrition, I also provide you with your own home training program to suit your goals and the equipment you have at home. Get the support you need to make you feel, fit, lean, confident and strong! My next 8 week challenge starts on the 26th of October and there are ONLY 2 SPOTS LEFT! DM for details.

07.01.2022 I put a high emphasis on physical activity, Ill do anything to get the kids outdoors and off their iPads/phones. Basically anything that helps us stay active is the best investment we can make.

07.01.2022 New workout gear because I dont have enough.

07.01.2022 Guess what! I’m busy too! I work at 3 different gyms, I run an online business, I PT clients in the park and at home. I run zoom classes. I also have 2 kids and I’m that wife and mum that does EVERYTHING around the house. I even put flat packs together Since the gym has reopened my whole routine has changed. I’m so much busier now. I could easily just say that I now don’t have time to exercise but that would mean giving up on my goals. I make time for me and you should too. Don’t give up on your goal just because you’re busy. Schedule your workouts in. Make time for it. Write down your plans for each day of the week from the moment you wake up until the moment you go to sleep. Where can you fit in 30 minutes to do your workout? Just do it!! 30 minutes is all you need.

07.01.2022 NOT JUST ANY PUSH UP CHALLENGE - Its a: TEMPO PUSH-UP CHALLENGE This a great way to build strength and intensify your push-ups. ... Try this: 1st push up - Count 1 down - 1 up 2nd push up - Count 2 down - 2 Up 3rd push up - Count 3 down - 3 Up And so on..... I burnt out on 10 .....its super tough! Give it a go and let me know how go.

06.01.2022 ONLY 3 SPOTS LEFT!!! If you want to get FIT, LEAN, STRONG and HEALTHY then you have to give away your excuses and START NOW My LIVING LEAN - 8 WEEK CHALLENGE starts on 3rd August and its almost FULL! Get in touch now to reserve your spot!!

06.01.2022 https://www.instagram.com/reel/CP60vyAg-gj/

05.01.2022 Trust the process, be patient, be consistent and let the magic happen! My goal with my clients it to set them up for long term success and educate them on how to have freedom with food, eat the food they enjoy and help them feel their absolute BEST! This is my beautiful client Kristine, before and after in 8 weeks. Heres what she has to say:... Hi Kris This 8 week challenge has been life changing! The results I saw within 4 weeks were insane! All this time I thought exercise was the main key to losing weight! I was so wrong! Youve taught me how to eat all my favorite foods- pasta being my number one and I dont even feel guilty eating it more then once a week! I cant believe ice cream, chocolate, pizza and pancakes are in my meal plans weekly & the weight is still dropping off! I feel so much more confident and happy in myself! During lockdown this has been fantastic for my health & mentality and I feel I have achieved something during covid in 2020! I cant believe how much Ive learnt & thank you for answering all my questions! You always going above & beyond and should be awarded No.1 Australian Fitness Trainer! Haha! Bring on the next 8 week challenge! My next 8 week challenge commences 5th October. Get in quick to reserve your spot.

05.01.2022 ....and we meet again! #iso2 #isoworkout #deadlift #tuesday

04.01.2022 Starting fresh today with a long walk, good healthy food and a workout. I had a weekend full of food wine and birthday cake! So heres to a NEW week and NEW goals. Who else is starting fresh this Monday?

04.01.2022 Eat smarter not harder!! Can you really lose weight and still eat the fun stuff !?!? Answer is YASSSSS!! There was a time when Id eat a doughnut and then regret it. By tracking my macros, I know & understand what to eat and how much to eat without feeling any guilt or any remorse and without having to binge later! ... In my 8 week challenge I share my tips on losing or maintaining your weight all while enjoying the food you love! I will HELP you, EDUCATE you and most importantly keep you MOTIVATED to not give up!!! My next 8 week challenge starts on 5th October, get in quick to reserve your spot.

03.01.2022 R E S U L T S Amazing progress from my online client Mariella. A busy mum who invested in herself, committed to her training, adhered to her diet and got the rewards. Well done Mariella!! Im soooo proud of you. Mariella will be joining me for my next 8 week challenge to further transform her body! Im excited to now increase her calories and bring on the strength gains! Watch this space!!!

03.01.2022 4 W E E K S We’re only halfway but it’s just amazing what exercise and prioritising nutrition can do for the body and mind. No shakes no pills no deprivation no elimination and no quick fixes. ... Just learning to eat good wholesome food, following a training program and having me as your coach to keep you track and be consistent.

03.01.2022 We’re not always going to wake up feeling motivated but being CONSISTENT is what gives us results. Get it done and keep ticking off those boxes!

03.01.2022 CONSISTENCY!! Shout out to this beautiful mum of 2! Her effort and adherence has been amazing! Shes managed her calories and balanced her macros consistently each week and shes even enjoyed the occasional wine and chocolate. Shes staying on for my next 8 week challenge to further and maintain her results. Im excited to watch her progress continue!

02.01.2022 8 W E E K S That’s all it took for this mum of 2 to get her pre-baby body back!! She exercised, stayed within her calorie target and hit her macros everyday! She even got to enjoy things like pizza and a doughnut all within her calorie target. She took on everything I taught her and followed through like a champ! She is the prime example of what good nutrition and daily movement can achieve!! I’m so proud of this beautiful mumma! ... Total weight lost 5.7kg Total cm off waist and hips 16cm

02.01.2022 Let 2.0 be your reason to shine Stop wishing and start doing! LIVE ON ZOOM - 6.30 tonight! All you need is 1 weight. A dumbbell / kettle bell or any household item. ... DM for details.

02.01.2022 If you want to get FIT, LEAN, STRONG and HEALTHY then you have to give away your excuses and START NOW My next LIVING LEAN - 8 WEEK CHALLENGE starts on 31st August. Get in touch now to reserve your spot!! You get:... Home Workouts Recipe ideas all calorie and macro counted Individual Calorie and Macro breakdown Online Weekly check ins Daily step goals to meet Weekly mini challenges and much much more!! See more

01.01.2022 W A T E R How much water are you drinking per day? Before covid I was so diligent in tracking my water and was drinking 2-3 litres per day. While being home during ISO and being out of routine, I found myself drinking less. Im determined to not let that happen this time. Not only does water keep you hydrated, it helps increase energy, can help you stay focused, flushes out toxins, promotes weight loss, helps decrease cravings, improves your skin complexion and mu...ch much more. The recommended amount is 8 glasses per day which is about 2 litres. Heres some tips that will help me that I hope can help you too. Set a daily goal Set a deadline Keep a refillable bottle with you Set reminders in your phone Drink a tall glass of water before every meal Use an app to track Note: If you dont like the taste of water, the next best thing is to flavour the water yourself and infuse it with fresh fruit, veggies and/or herbs. #water #tipstodrinkmorewater #stayhydrated #fitmum #fitover40 #fitnessinstructor #fitness #lovemyjob #groupfitness #burncalories #boostyourmetabolism #summer #abs #hiit #bodyweighttraining #groupfitness #functionalfitness #bootcamp #personaltrainer #epping #8weekchallenge #flexibledieting

01.01.2022 Its Monday and DAY ONE for me and my 8 week challenge team!! I’m so excited, I just know amazing results are going to come from this group!! Good luck team!! BELIEVE you can do this! BELIEVE you can change your habits! Be a GO-GETTER, have a GO-GETTER approach, GET UP and GET SHIT DONE!! I’ll be with you every step of the way!! LET’S DO THIS! #8weekchallenge

01.01.2022 NEW TIME 6.30pm. LIVE ON ZOOM!! Join me tonight, all from the comfort of your own home. Whos in??

01.01.2022 DUMBBELL ONLY FULL BODY WORKOUT This should take you only 30 minutes max. ... Start with the first exercise and move onto the next right after. Rest after each set then repeat. Do 4 rounds. Good luck! 20 x Double Pulse Squat to Press 12 x Triple Pulse Reverse Lunge to Knee Lift (each side) 20 x Back Row 12 x Alternate Front Raise (6 each side) 8 x Kneeling Around the World 8 x Push Up Row & Rotate (4 each side)

01.01.2022 Grab yourself some good quality bands ladies and join us for 2 BOOTY BAND WORKOUTS every week!!!