Stoke Fitness in Beenleigh, Queensland | Fitness trainer

Stoke Fitness

Locality: Beenleigh, Queensland

Phone: +61 404 259 254

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• Sport & recreation
• Gym/Physical fitness centre
• Fitness trainer

25.01.2022 Challenge FAQs! I have had many questions regarding the next 12 week Challenge, feel free to add to this list. I am still taking on registrations as I have been able to free up more of my time! ... Q: Im not very fit at all, will I be able to keep up? A: All classes and fitness tests are self paced, so if youre just getting started or its been a while since you trained, all I expect is that you do your best in the time we have. On the flip side, if you like to go fast/heavy then theres room for that too! Q: Whats involved in the classes? A: We will have a mixture of strength based sessions and cardio. All exercises can be levelled up or down to suit the individual. Q: I dont like being restricted to boring foods. A: Me Either!! I write recipes that are simple, easy and have plenty of flavour and if you cant find something you like, you can create your own meals that fit into your recommended daily calorie/macro needs. Q: Whats if I cant finish the challenge? A: look life happens, injuries happen and sometimes Ive had people in this boat. Reach out to me and we can figure out what we can do, I would much rather do some one on one things with you so you dont feel like you have lost out.

24.01.2022 Park or home workout! You go I go 100reps between you and a partner or 50 reps solo. Run 100m while your partner does reps then take over from them until you reach 100reps together. ... or run every 25reps. (Solo) Squat to row or squat press Step ups (100 each side) Pushups Lunges (100 each side) Dips Bicep curls Pop Squats Video has been shortened, we really did the entire workout!! Dont forget your covid free air high five!!

23.01.2022 Gidday Guys!! If you haven’t kept up to date with me on insta, I’ve acquired a job as a labourer! I’m trying my best to keep up with Clients and checkins, but obviously things need to be shuffled around a little as I am getting to the end of the day absolutely shattered! ... So this weekend I’m going to get caught up with everyone, but first things first! I’ve been away from my family for this week and need some down time. If you have Instagram, be sure to jump on my page and give me a follow (Kaz Van Loenen) I keep that a bit more up to date with motivation, workouts and lots of real talk (LOL moments) Lastly, I cannot thank my FITFAM enough for the love and support in this time! I’m overwhelmed with the generosity and love that you have all shown you guys are the real MVP’s!!

21.01.2022 Easy Meals that taste great! Tick of approval from my current 12week challengers

19.01.2022 I can attribute my success of overcoming my disordered eating/binge eating by just allowing myself to include some treat food as part of hitting my goals and staying true to a healthy balance. I am a product of my own trial and error, dont be fooled into thinking Ive never struggled with my nutrition/health because Ive never been overweight, I was just extremely good at hiding. ... Real Talk: When I was battling with my disordered eating, I would eat only health foods, at least in the public eye. I was also restricting my food intake and would only eat as much as I knew I could burn off- later diagnosed as exercise bulimia. This would often lead me to periods of extreme binge eating. Before I realised I needed some serious help there was one night I was extremely down and struggling emotionally. I remember to this day what I ate and made myself incredibly ill: -1 sushi feast of about 8 plates of sushi train. -1 Tub if Ben and Jerrys half baked Ice cream whilst pouring Baileys into the tub as I ate- I had half a bottle by the end of the tub. -One entire packet of Arnotts Assorted cream biscuits This in the space out about 3-4hrs on top of anything else I ate that day... In that time I had consumed roughly 4000cals!! Now considering I had been eating about 1200/day that was a hell of a lot for me! Plus I am borderline type 2 diabetic... I thought I was going to die, I was on the floor of my bathroom trying to vomit, shaking, sweating and in tears of agony... I was rock bottom and thought what the fuck are you doing to yourself!!! I got counseling to address this and many other areas of my life as well as invested more into nutrition education, at first to help myself and then after knowing that I needed to make it my mission to help anyone else doing this same shit to themselves. So lets be real here, do you find yourself wanting to binge? Why is that? Most of the time its because we are far too hard on ourselves when trying to hit a goal, whereas if we just let ourselves indulge in our favourite things as part of hitting that goal, avoid dieting extremes and just taking things a bit slower than this quick fix option, these all or nothing habits would become a thing of the past. hitting Carbs/Fats/Protein/Fibre as well as getting in your micronutrients is of high priority when aiming for a particular goal. However restricting yourself to only nutrients dense foods to hit that goal is unrealistic to most.

19.01.2022 One of Gym4s awesome members! What a turn around!!

19.01.2022 Such Awesome progress from this client in my last 8 Week Challenge During my challenges, clients are always surprised how much food they get to eat and the variety! LAST CHALLENGE OF THE YEAR KICKING OFF THIS FRIDAY! ... Email me at [email protected] to sign up

19.01.2022 Just another day at Gym4 =P

18.01.2022 Wow what a ride this last few months have been!! Apologies for my absence here, life has been super busy!! In summary- -I started a new job the day after Gym Closed -I got engaged!! ... -I got told I had stage 3 abnormal cells on my cervix -I accepted full time at new Job -I had an operation to remove cells -I was told after a terrifying wait that I am thankfully cancer free! Longer version When the Gyms closed I jokingly asked a client of mine if I could push some wheelbarrows around for him while I was Jobless... the very next day I was off to the sunny coast to do exactly that!! While I watched the rest of the fitness industry spring into action, buying up equipment and setting up home Gyms or online programs, I felt this incredible sense of guilt that I had abandoned everything I worked so hard for and as much as I try not to care what people think of me I wondered if people would see me as a quitter...But I quickly learnt that no one saw it that way for me and it was in some way inspirational that I had taken on this role. A few weeks passed and long truck rides home with my new boss discussing what could be and if I would consider working full time, my guilt grew and I was so conflicted!! I have a 12year relationship with Gym4 and my second family the Dingleys and I had also just formed a new relationship with the amazing crew at Fitstop Coomera to start a hopeful new Direction in the fitness industry, but I had also started to really enjoy the #tradielady life and learning a trade is something Ive often thought about but to be honest, didnt know where or how to start with no skill and if Id be taken seriously as a female... I know how dumb that sounds now as there is a large growing community of women in trade that I didnt know existed.. Anyway, with most things in my life I consult my nearest and dearest to confirm what I already know in my heart to be true. After 12years in the fitness industry, I have decided that I want to take this opportunity that literally fell into my lap, because I am a big believer that everything happens for a reason! I am still remaining a dedicated nutrition coach, thinking of a small rebrand! and trying to figure out a way I can keep one foot in the door for Training in some way. But the dream for me now and shared vision with my new boss Cam, is to Ace this trade with CPS and in due time run my own crew that will be made up of mostly Females giving opportunity to other women that have felt the same as myself. Also #challengethestatusquo Massive thanks to everyone for their support in this change over! #watchthisspace

18.01.2022 https://youtu.be/iYmOYWO85p0 from building bodies to building warrior courses Don’t worry guys, I’m still available for coaching, I take limited people at a time and currently have 1 space available.

17.01.2022 Gidday Guys!! If you havent kept up to date with me on insta, Ive acquired a job as a labourer! Im trying my best to keep up with Clients and checkins, but obviously things need to be shuffled around a little as I am getting to the end of the day absolutely shattered! ... So this weekend Im going to get caught up with everyone, but first things first! Ive been away from my family for this week and need some down time. If you have Instagram, be sure to jump on my page and give me a follow (Kaz Van Loenen) I keep that a bit more up to date with motivation, workouts and lots of real talk (LOL moments) Lastly, I cannot thank my FITFAM enough for the love and support in this time! Im overwhelmed with the generosity and love that you have all shown you guys are the real MVPs!!

17.01.2022 #gamechangers Please for the love of health and fitness, do what works best for YOU and dont let NETFLIX documentarys with extreme bias on handpicked athletes dictate how you ultimately take care of yourself. If you follow Vegan GOOD FOR YOU! If you follow carnivore GOOD FOR YOU! If you follow Keto GOOD FOR YOU... ETC.... Regardless of the above, a diet with great adherence is far more superior. Your regimen is your business and vice versa. #stayinyourownlane See more

16.01.2022 4 SPACES LEFT!!!! Also I have made a typo on the weekly pricing for direct debit. Its $25.75/week not $30 as stated. All info and times are in this event link.

16.01.2022 Who wants to give this one a go?

14.01.2022 Challenge Fun!!! We always have something different in each session! Look out for next years time table coming soon!!!

14.01.2022 True or False- Does eating more frequently help increase your metabolism?

13.01.2022 So today I let my clients train me as their reward for getting through their 6 week challenge. I normally get through these relatively unscathed, but today was KILLER!! I can only be proud of them all, they have taken up all that I have taught them and given me a truly brutal session! ... Well done team, I still love you all!!! Annnnnnnd theres ALWAYS payback

13.01.2022 https://youtu.be/iYmOYWO85p0 from building bodies to building warrior courses Dont worry guys, Im still available for coaching, I take limited people at a time and currently have 1 space available.

12.01.2022 Gym4 Fam Banding together in support of Aussie Bushfires.

12.01.2022 Anyone find themselves completely off the bandwagon? Its completely normal when stressed out to go back to a default mode. For you that could mean 1. Eating your feelings 2. Not eating ... 3. Drinking more 4. Smoking 5. Curling up on the coach avoiding the world. The thing is, that all of the above can evoke a feeling of failure and suddenly not only is your physical wellbeing suffering, but your mental wellbeing is too! So what do you do to get off the mouse wheel? CREATE A NEW DEFAULT! So normally I preach flexibility with eating, treating yourself and living with balance, but when thats a new skill you are still mastering, that WILL go out the window when youre stressed. So have a default plan: 1: Bulk cook and make that your only readily available source of food. 2: Know your fall back options- Protein shake and a piece of fruit, Protein bars, what are your best options for a quick meal (make a list) 3:Mental Noting- think, if I make this decision, will I hate myself for the next hour/s, day/s or will be happy with myself? 4:Need a sweet? What are your best options here? (Make a list) if you cant limit your chocolate intake and know that past you would eat the entire block, then dont buy an entire block! Try to avoid those trigger foods in these times. With so much shit we cannot control right now, the one thing you can control is you and staying on top of your goals, find comfort in that

12.01.2022 Its easy to become frustrated on any Journey to self improvement. It would be nice to just one day decide we want change, snap our fingers and only ever progress up But thats just not how it ever works....... -Youll have Great days and Shit days mentally. -Some Weeks of stagnation or even going backwards and some weeks of profound progress. You dont have to be a vision of perfection when you decide you want to do something, youre a Fkn human being. See more

12.01.2022 Happy New Year All!! Thanks for all the love, support and FUN!! Wishing you all the absolute best in 2020 and cannot wait to create some Magic with you.... Love and Light to my Stoke Family

11.01.2022 Oh Hai!! Ive been a bit absent on here and posting more content on my Instagram Page Kazvanloenen. Feel free to jump over and give me a follow there! As an added bonus you do get to see more of the fur children in my stories!!! Ive been trying to keep content a bit separate, so that Im not doubling up and also remain authentic on both platforms. ... I would love to know what you would like to see/know more of?! P.s is it really bloody December!?

10.01.2022 en on tracking this festive season, but you just work on prioritising Protein, Fibrous Veg and keep active. Know that you may put on a little weight or maintain the same and just own it. -if you are still hell bent on weight loss Or at least making sure you dont gain and you have little if any self control OR maybe youre in comp prep. Pre plan your day or track as you go and stick to your goals. If you go over, own it and steal from the next day. Stick to your training... plan. -The fuck it, its Christmas approach- needs no justification, no insta posts that you went crazy and now have to work on the damage, just own it and move on! Choose what youre willing to deal with, I cant stress to you enough that no one else gives a fuck what you do or how much you gain/dont gain See more

10.01.2022 First Challenge of 2020 will be here before we know it!! So excited to see what we can achieve this year Make sure you sign up before spaces are full!

10.01.2022 *Coronavirus info and staying safe* To stay healthy, BE HEALTHY In light of the current situation going on, its normal to feel panicked and stressed out. If I am completely honest, I myself have not been coping well with the stress, so I hear you and Im here to chat with you if youre feeling the pressure. ... With that being said its important that we stay positive and look after our health and fitness, now more than Ever!! Exercise can cause change in antibodies and white blood cells (WBC). WBCs are the body's immune system cells that fight disease. These antibodies or WBCs circulate more rapidly, so they could detect illnesses earlier than they might have before. The brief rise in body temperature during and right after exercise may prevent bacteria from growing. This temperature rise may help the body fight infection better. (This is similar to what happens when you have a fever.) Exercise slows down the release of stress hormones. Some stress increases the chance of illness. Lower stress hormones may protect against illness. Ill be rolling out some home exercise videos and healthy immune boosting recipes in the next few days to my current clients, if youd like to be sent these or be added to my challenge group, please contact me. HYGIENE & SAFETY! -Please ensure your hygiene when you come to me/enter the gym. Have a towel, wash your hands for 20seconds, use sanitizer when available. Fitstop/Gym4/Thrive- are taking every precaution with the up keep of regular cleaning and equipment sanitisation. -if you are feeling sick or have symptoms, you are not letting anyone down by cancelling your session, so please dont come to me or into the gym. Keep up to date with info from WHO https://www.who.int/ for any advice.

09.01.2022 Immune Boosting Pumpkin Soup: If there is one thing that is still readily available while the panic buying sets in, is FRESH FRUIT AND VEG!! Mind boggling to me that I see the Chips isle was looking almost as bare a the toilet paper isle, in a time we should be really looking after our health! but there you have it...... This recipe is great in the fridge for up to 5 days and can easily be frozen when cooked in larger portions. Ingredients: -1L Salt Reduced Chicken or Vegetable stock Ø 700g Pumpkin cut into cubes -500g Sweet Potato cut into cubes -1 Leek Finely chopped -2 Cloves Garlic -1 Tsp Turmeric -1 Tsp Nutmeg -1 Tbsp Basil -1 Tsp Coconut Oil Method: 1. In a large saucepan cook off finely chopped leek in teaspoon oil. 2. Once soft add in the stock, sweet potato and pumpkin and simmer until the vegetables have softened enough to easily stick a fork through and slide off. 3. Add in the herbs and spices and simmer a further 5 mins, then either place into a blender (you may need to do this in batches) or if you have a whiz stick just blend until you have your desired consistency. 4. Either serve immediately or split into 5 serves. Macros- Carbs 35g/ Fat 1g/ Protein 5g 163Kcal

09.01.2022 1st Challenge of 2020 SOLD OUT!! Watch this space for lots of updates on what the challengers get up to and support their progress =D

09.01.2022 Whats your projected process this year?? If I was to re-enact the first 7 Days of this year... Jan 1st- First Video, Feeling pretty confident about my execution of the year ahead and where I am going. ... Jan 7th- Second Video, Jumping into a black hole of the unknown, scared as shit! But hell...Ima do it a anyway!! This is why Ive ditched the idea of a resolution, you go into a year thinking you have it all sorted and know exactly how things will or how you want them to pan out at least... Then life slaps you in the face, reality comes crashing down and the universe has a different plan for you! Im not saying dont have a goal, Goals are great and of course I have them, but things happen and sometimes life takes a change of direction that sometimes you cannot control, resolutions are commonly aimed at solving a short sighted problem. If had made a resolution, Id have failed by today and that would be a pretty shitty feeling! So rather than resolutions, my GOALS are focused on a process to get to where I want to be. The great thing about having a process is that this can change and evolve with you. What do coaches like myself always say? TRUST THE PROCESS!! P.s- last analogy using photos/videos from my trip promise... maybe.

09.01.2022 Anyone find themselves completely off the bandwagon? It’s completely normal when stressed out to go back to a default mode. For you that could mean 1. Eating your feelings 2. Not eating ... 3. Drinking more 4. Smoking 5. Curling up on the coach avoiding the world. The thing is, that all of the above can evoke a feeling of failure and suddenly not only is your physical wellbeing suffering, but your mental wellbeing is too! So what do you do to get off the mouse wheel? CREATE A NEW DEFAULT! So normally I preach flexibility with eating, treating yourself and living with balance, but when that’s a new skill you are still mastering, that WILL go out the window when you’re stressed. So have a default plan: 1: Bulk cook and make that your only readily available source of food. 2: Know your fall back options- Protein shake and a piece of fruit, Protein bars, what are your best options for a quick meal (make a list) 3:Mental Noting- think, if I make this decision, will I hate myself for the next hour/s, day/s or will be happy with myself? 4:Need a sweet? What are your best options here? (Make a list) if you can’t limit your chocolate intake and know that past you would eat the entire block, then don’t buy an entire block! Try to avoid those trigger foods in these times. With so much shit we cannot control right now, the one thing you can control is you and staying on top of your goals, find comfort in that

09.01.2022 You know how I always say: "KEEP PUSHING THROUGH!!" This is a very good example to why that is! The person showing up to their workout and doing their best, IS GETTING RESULTS ... The person who continues to be consistent with their nutrition, even if they are making mistakes, IS GETTING RESULTS Don't give up! it may hurt, you may be going slower, you may be making mistakes and you might not be the best. BUT YOU CAN ALWAYS WIN BY SHOWING UP!!

08.01.2022 2 PLACES HAVE BECOME AVAILABLE!! Hey all, if you have missed out on joining in the next 12 week challenge at GYM4 Beenleigh I have had 2 places become available due to personal circumstances. Please let me know ASAP if you would like to take a spot! Challenge officially starts on the 6th Feb-Info night will be THIS FRIDAY! ... Challenge Classe Times Are As Follows: Monday 6:15am-7am Fitness Session Tuesday 5:30pm-615pm Fitness Session Wednesday 5:30am-6:45 Full Body Weights Wednesday 10am-10:45am Fitness Session Thursday 5:30pm-6:15pm Full Body Weights Friday 10am-10-45 Full Body Weights SATURDAY- 6am-645am SUPER SESH!! (combination)

06.01.2022 First time in a long time pulling Sumo! Needs a little work, but overall felt good. Sumo Deadlifts are great for: -Increased pulling strength which is transferable to conventional and also translates into more real life movement that we use day to day. Think how we are taught to pick objects off the floor. ... -Decreased lumbar stress (lower back)- The sumo deadlift has been shown to produce about 10% less stress upon the spinal extensors in comparison to the conventional style. By assuming a wider stance, you are able to open the hip, flex the knees, and keep the hips closer to the barbell at the start, ultimately increasing the torso angle of the start positioning and shifting demands (up to 10%) of the lift from the spinal erectors to the quadriceps and glutes. -Glute and Quad strength-Due to the demands on knee extension during the sumo stance, research has shown significant increases in EMG (electromyographic) activity in vastus lateralis, vastus medialis, and tibialis anterior when compared conventional style deadlifts. What this suggests is increased quadriceps and glute development specific to the sumo style deadlift. I like to start clients that are looking to start deadlifting at this level, it builds a really good overall foundation, is safer and easier to learn. Of course all ground work and movement patterns need to be worked on before considering to attempt any deadlift. See more

05.01.2022 It’s been FAR too long since I posted on here, I’ve been crazy busy, most updates and tips our now on my Instagram account @kazvanloenen But this is a little something I’ve been working on, on the DL with my amazing client Greta. 3rd place among 20something year olds, 5th place in bikini moms and 1st place in 40’s bikini also got a little recognition as a champion trainer ... Anyway what have y’all been up too!!

05.01.2022 SAVE AUSSIE SUPPLEMENTS! If the below goes ahead this will quickly impact my MMFITNESS family, Many Jobs including my own AND your ability to improve your performance through supplementation. #saveaussiesupplements ... The Aussie supplement industry needs your help! The TGA are wanting to regulate health and sports supplements (pre-workouts, sports drinks, protein powders etc) like they do medicine. While we agree with making the industry even safer, unfortunately we fear this movement is going to do the opposite and we just want more time to discuss this with the TGA - thats all the industry is asking for! What does this mean for you? Up to 70,000 products could be taken off the market while regulators re-assess products, a process that could take years. In the meantime your local supplement retailers and brands will likely have to close its doors and consumers will be forced to turn to unregulated products offshore instead. Safety and quality always comes first and the supplement industry in Australia is already highly regulated. Were all happy to work with the TGA but the consultation period has been rushed and we all need more time!! To help us gain more time and to show your support: 1. Head to www.saveaussiesupplements.com.au and fill in your details (link in @saveaussiesupplements supps bio) 2. Take a picture making the SAS triangle. 3. Make a post on social media with the photo tagging #saveaussiesupplements The more posts and hashtag mentions we get the better the outcome will be for us! Thanks so much for your support everyone and together lets #saveaussiesupplements See more

05.01.2022 Challengers Kicking Goals with their flexible eating! How good does this look?!!!! Casein Custard by Muscle Nation is the goods

04.01.2022 Merry Christmas with my very little amount of internet!!! Thank you all so much for trusting and believing in me as a coach/trainer I love you all so much!! 2019 has been super hard for me and Andy personally, but you all remind me why I love what I do and excited to see what WE as a team and FAMILY can achieve in 2020. From the bottom of my heart THANK YOU! and enjoy

04.01.2022 How I plan to win the rower challenge GYM4 Beenleigh

03.01.2022 Other than pooping myself, this is my next biggest fear at Gym... Whats Yours!!! P.s the audio really adds to this

02.01.2022 The last few years Ive been letting Stoke Fitness run at idle while I follow other avenues. It wasnt until these last couple of days Ive had to do some real soul searching and although the decision was forced onto me, its clear where I need to be is focusing on the Stoke Health and Fitness brand and grow on what Ive built. Of course this would seem so obvious to most, but sometimes you need to step back to see the big picture. ... So as sad as It is to say, I will no longer be working as an employee at @mmfitness_australia . I am so grateful for everything Ive learnt, the people I have met and working a long side such an incredible team I now call family. From the bottom of my heart, Thank You! I am excited for growth and all the challenges that come with it! of course I will still be reppin the MMF brand and my clients will still be well and truly looked after.