Kath O’Connell Fitness

2022 💥 did you make a New Years resolution or set an intention for the year? Have you already said I’ll wait until Monday?

Always remember, nothing changes if nothing changes. To be able to stick to new goals (no matter the time of year you set these goals), you have to change your habits. Here’s some quick tips to help you:

💥 find something you enjoy doing. You will have a higher success rate if you want to do it, instead of forcing yourself
💥 start small. Change one habit every couple of weeks. For example, you could start drinking 3L of water a day, and once you’ve done that every day for 2 weeks, start a new habit. Don’t try to do it all at once. It’ll be overwhelming.
💥 habit stack. Add new habits to exisiting habits. If you want to start practicing mindfulness or gratitude, add it onto your nighttime routine, right after you brush your teeth. You’ll find it easier to remember to do the new habit if you add it to a habit that already exists.
💥 if improving your nutrition or exercise if a goal, hit us up!
💥 wanting to compete? We can help you!

Hit the link in the bio for all coaching enquires. And to everyone, good luck with you goals and ✨ HAPPY NEW YEAR ✨

IYKYK 😝
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…and if you don’t know, DM us!
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For coaching enquires and applications please follow the link in our bio or head to www.misskath.com/coaching

WHY YOU SHOULD PRIORITISE SLEEP
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When it comes to reaching your health and fitness goals, sleep is often at the bottom of the priority list, but why?
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Sleep is just as important as your morning cardio session - if not more important. If you’re waking up extra early and limiting your recommended hours of sleep (over 6 hours), you are potentially doing more harm than good. Studies have shown that sleeping in the extra hour or two will have more positive health benefits and you are likely to burn more calories just from sleeping! 😴
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For coaching enquires and applications please follow the link in our bio or head to www.misskath.com/coaching

If you’re getting results it doesn’t mean you are following the best or healthiest approach! Educate yourself and speak to a professional when making the decision to start diet phase.

Congratulations to our girls for their placings in the IFBB SA state show yesterday 🙌🏽. absolutely cleaned up and walked away with 1st place Bikini First Timers, 1st place Bikini Novice and 2nd place Bikini Open. walked away with 3rd place Bikini Open. 💯🥇🥈🥉

Team MKF at the posing workshop yesterday 💪🏽

8 simple ways to invest in your health 💪🏽
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📖 Educate yourself
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☁️ Get enough sleep

🤳 Give yourself a digital detox
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🥦 Pay attention to the food you eat
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💧 Stay hydrated
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🧘🏽‍♀️ Learn how to manage stress
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🏋🏽‍♀️ Turn exercise into a habit
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🗣 Talk to friends and family regularly
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BACK ON TRACK challenge registrations are now open! Starting 11th January 🙌🏽. Make 2021 your best year yet! Sign up via the link in my bio ❤️
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www.misskath.com

FREE Glute Hypertrophy Program! 🍑
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This week I’m giving away my 4 week Glute Hypertrophy Program for FREE!! Yes, you heard that right! 🙌🏽
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I want to help as many women as possible achieve their health and fitness goals and finish 2020 STRONG! 💪🏽
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All you have to do is click "Sign Up" below, enter your email address and once submitted you’ll receive your FREE MKF Glute Hypertrophy Program via email within 24 hours. 🔥
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My MKF Glute Hypertrophy Program uses scientific principles to maximise muscular development. The primary goal of this program is to provide women in the beginner to intermediate stage of physique development overall muscular growth with special focus on the glutes. This program is great for anyone who wants balanced and sustainable growth.
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Clink the link below! 👇🏽
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https://www.misskath.com/sign-up

Did you know that adults are recommended to have 25g - 30g of fibre per day?
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So what actually is fibre? Fibre is the indigestible parts of plant foods, such as vegetables, fruits, grains, beans and legumes. It is type of a carbohydrate that helps keep our digestive systems healthy.
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There are three different types of fibre:
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🍓 Soluble fibre found in fruits, vegetables, oats, barley and legumes.
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🥕 Insoluble fibre found in wholegrain breads and cereals, nuts, seeds, wheat bran and the skin of fruit and vegetables.
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🌾 Resistant starch found in undercooked pasta, under ripe bananas, cooked and cooled potato and rice.
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What are some benefits from a high-fibre diet?
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🥬 There is strong evidence that eating plenty of fibre is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer.
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🥑 Makes you feel fuller for longer.
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🥝 Normalises bowel movements by moving through our digestive tract helping to keep it clean and healthy.
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Above are some of my favourite high-fibre foods that I recommend. 🙌🏽
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For training & nutrition programs please send me a DM or follow the link in my bio! 💪🏽
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www.misskath.com

EXCITING NEWS!!! I have finally made the decision to commit to my online coaching FULL TIME! I can't wait for more of you to become part of my MKF team. 🤩✨
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I am now accepting new clients! Spaces are limited so get in quick.
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WHAT YOU GET:
- Customised training program
- Customised nutrition program
- Weekly check ins
- 24/7 support
- Demonstration videos for each exercise to show form and technique
- Access to my App where you will track your workouts and progress
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This is my passion and I am here to support you. If you're wanting to start your fitness journey or take your training to the next level, send me a DM or follow the link in my bio. Let's do this! 💪
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Wearing all - Use code KATH20 💕
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www.misskath.com

Stage photos are in 😍✨ Bring on nationals this weekend 🙌🏽