KS personal trainer

2024
🫶🙏

Watch this space
So excited for all of the things
Blessed with opportunities

How good 🫶
My way of staying blessed
Sharing the love

I am excited to be collaborating with an epic nutritionist queen and we have been creating our next challenge

Movement mindset nourishment
Bootcamps and online courses
Will be available soon
Watch this space 🙏☀️🫶💪

Kez x

Hey there 🙌

it’s been a while I have been busy in the background doing all of the things 😁
I feel ready and inspired to be present in this space and share what I love to do here
Watch this space as the next chapter begins 🦅

Something that inspires me is reviews and transformation stories 🦅🦅

All it takes is a belief something to relate too
👌

Please share yours with us here
If you have worked with me alongside me
I would love to hear your feedback !

Leave a review or simply comment on this post
You can also private message me for anonymous feedback too 👌❤️‍🔥

I have limited spots available for 1:1 personal coaching sessions pm me now 😁

Blessings to you all

Inspired to Inspire 🔥

All it takes is a Belief and the rest is yours
Not everyone will be in your corner and that is ok
I have kept my focus on lighting myself up
Hoping and inspiring others to do the same
Regardless of our situation upbringing trauma and worries 💫❤️‍🔥 these are all valid feelings and emotions BUT these experiences do not define us BUT make us stronger for it

u see it’s not until we get out of our own damn way that the goodness all starts to unfold

I told myself for years ! That I wasn’t enough
That I wasnt worthy to live the life that I dreamt of
I was starting to become those negative things I told myself ! So I tried to light up with positive words for myself and start to have my own back
This is when the magic started to happen and I evolve

I’ve learnt massive lessons
And still learning

One being you are what you tell yourself
You are who you surround yourself with
You are a beaming light of hope

💫💫 every day I show up for ME for YOU and for US 🔥💪 you don’t have to be great to start
Just start to be great

PM me for personal training
Or to come and check out our brand new studio
Kia Kaha Fitness Morayfield
Krystal Te Kiri

Technique not torture

It really is key
It’s not until you really start to implement technique breathing muscle memory and rest
That you will start to see results

You don't have to be a professional athlete to reap the benefits of weight training.
When done correctly, weight training can help you
To lose fat, increase your strength and muscle tone, and improve your bone density.

If done incorrectly, however, weight training won't give you these benefits — and may even lead to injury.

💪🙋‍♀️Weight training do's

👍Lift an appropriate amount of weight. Start with a weight you can lift comfortably 12 to 15 times.

👍For most people, a single set of 12 to 15 repetitions with a weight that fatigues the muscles can build strength efficiently and can be as effective as three sets of the same exercise. As you get stronger, gradually increase the amount of weight.

👍Use proper form. Learn to do each exercise correctly. When lifting weights, move through the full range of motion in your joints.
The better your form, the better your results, and the less likely you are to hurt yourself. If you're unable to maintain good form, decrease the weight or the number of repetitions. Remember that proper form matters even when you pick up and replace your weights on the weight racks.

👍If you're not sure whether you're doing a particular exercise correctly, ask a personal trainer or other fitness specialist for help.

🙌Breathe. You might be tempted to hold your breath while you're lifting weights.
💥Don't hold your breath. Instead, breathe out in the hardest phase of the exercise
Really use your breathe throughout the exercise

🙌Seek balance.
Work all of your major muscles — including the abdomen, hips, legs, chest, back, shoulders and arms. Strengthen the opposing muscles in a balanced way, such as the fronts and backs of the arms.
🤙Add strength training in your fitness routine.

The U.S. Department of Health and Human Services recommends incorporating strength training exercises of all the major muscle groups into a fitness routine at least two times a week.

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/weight-training/art-20045842

💯Rest.
Avoid exercising the same muscles two days in a row. You might work all of your major muscle groups at a single session two or three times a week, or plan daily sessions for specific muscle groups.

For example, work your arms and shoulders on Monday, your legs on Tuesday, and so on.
Weight training don'ts

🙋‍♀️🙌Follow these tips to avoid common mistakes when you're weight training:

💥Don't skip the warmup.
Cold muscles are more prone to injury than are warm muscles. Before you lift weights, warm up with five to 10 minutes of brisk walking or other aerobic activity.
💯Don't rush.
Move the weight in an unhurried, controlled fashion. Taking it slow helps you isolate the muscles you want to work and keeps you from relying on momentum to lift the weight.
Rest for about one minute between each exercise.
🤙Don't overdo.
For most people, completing one set of exercises to the point of fatigue is usually enough. Additional sets may take up extra time and contribute to overload injury. However, the number of sets that you perform may differ depending on your fitness goals.
👍Don't ignore pain.
If an exercise causes pain, stop. Try the exercise again in a few days or try it with less weight.
🙏Don't forget your shoes.
Shoes that protect your feet and provide good traction can keep you from slipping or injuring your feet while you're lifting weights.

💥💫💯Remember, the more you concentrate on proper weight training technique, the more you'll get out of your weight training program.

Technique is key
Consistency
Discipline

It’s for life 🦅

Send a message to learn more

Parkhiit
Starting next week
Tuesday and Saturday
6 am
We have 4 spots available as we have a max of 10 per session to get the most out of the training we keep classes intimate
I also offer buddy pt and private
With over 10 years experience in the industry and qualified with a BRSS
Bachelor_of_Recreation_and_Sport_Studies
Get in touch today

Nothing changes if nothing changes

Discipline 🔥

Recovery is key 🔑

Hydration
Sleep
Nourishment
Movement

Keep it simple

Kez x

Epic new service list available for 2022
Email me for more information
[email protected]
Or private message me here

Kez x