KD Fitness

The moment right before the next set 😤

That's my favourite part. The confidence knowing what the weight will feel like. Knowing what you need to do to hit the goals you have. Thinking of the reps before you even do them 🧐

Show up everyday, for every rep. Show up for yourself and your goals. 🤛

Online coaching enquiries;
[email protected]
https://kdfitness.com.au

Choosing a coach... 🧐

I'll give you the same advice I recommend to everyone when choosing a coach that not only is a good fit but one that can help you achieve your goals and beyond.

Just because a trainer looks great, it doesn't mean they always know what it mechanistically takes to individually get YOU to be lean or strong, or more over achieve your potential

1️⃣ Is the coach vou're looking at leading by example and are they practicing what they preach. Are they buying what they are selling?

2️⃣ Have they got evidence that they can do it for a
variety of others. If they have been in the industry for an extended period of time have they got more a few success stories that showcase what they are promoting and what they can do for you?

3️⃣ Their methods and protocols come from a science based approach, not an emotional based. This is huge in the training and nutrition world. Just because certain variables worked for a few other clients, does not mean it's the same for you. They account for every small difference and apply their knowledge they gained from their qualifications and studies.

There is absolutely more to it here than these 3 things but I will leave it at that for now...

Online coaching enquiries;
[email protected]
https://kdfitness.com.au

The reason you were successful wasn't
motivation. Maybe motivation may have helped you take action, but it wasn't the reason for your long term success.

The reason you were successful wasn't luck either.
Luck didn't drag your ass to the gym or make you stay on your diet

Discipline did. Passion did. You choosing you did.

When you prioritise yourself, and the things you said you would do, especially when it was hard. This is where you win the battle. Showing up for yourself and the process that supports your goals.

Don't underestimate the power of YOU.

It's not about doing more but doing what's in front of you to the best of your ability and then repeat that over and over again.

Online coaching enquiries;
[email protected]
https://kdfitness.com.au

‘I eat clean, so why can’t I lose weight, get lean or grow muscle?’ or 'I eat healthy...'

The longer I have worked with a wide variety of clients over the years the more I have taken these quotes from people with a grain of salt.

Here are some reasons you could be doing the above and not progressing towards your goals;

1️⃣ By focusing just on the micronutrients of food, without considering the calories, this could actually lead to weight gain when weight loss is the intention. You are consuming too much energy/calories and be in a calorie surplus.

2️⃣ Eating ‘good quality food’ without consideration of your individual protein needs, and how your meals will cater for that required intake, could see you consuming insufficient protein leading to an increased risk and chances of muscle loss.

3️⃣ When ‘clean eating‘ is taken too far, it can absolutely lead to negative health outcomes related to food anxiety and binge eating, amongst others.

I have many examples for all 3 methods above, both anecdotal experience and science backed. Feel free to message me and I will send them through.

In most situations, health and fitness can be paired together if we make more optimal food choices. As everyones individual needs are different to hit their goals, I help remove the guess work for all my clients.

Online coaching enquiries;
[email protected]
https://kdfitness.com.au

ALWAYS AIM FOR SELF PROGRESSION

You are always ‘busy’ one way or another, who reading this will choose to make themselves a priority? Your health matters. Put an action plan together. Put things in place to actually hold yourself accountable and not fall off the moment anything challenges you.

At the end of the day, Its you vs you. In 1 months time, 1 years time, 10 years time, if you have, or haven't succeeded at reaching your goals, it will NOT be because of anybody else. Long term, its all on you. Regardless of your goal, aim for self progress. Self improvement.

Online coaching enquiries;
[email protected]
https://kdfitness.com.au

🤷🏻‍♂️You can’t fly blind and expect to reach your destination if you haven’t mapped out how you are going to get there and how you are going to check that you are still on course.

▪️ Each week I get all of my clients (both face to face and online clients) to track various data to ensure we aren’t flying blind. This way I can assess progress week to week and adjust their plans based off those results, or lack of results.

▪️ Bodyweight, measurements, progress photos, daily step count, tracking training data and food intake data… they all help in different ways and they all matter. The less guess work you leave, the more we can control results that follow.

Online coaching enquiries;
[email protected]
https://kdfitness.com.au

🙌🏻 Client Spotlight 🙌🏻

Ok seriously please stop scrolling. This one is inspirational 😳

How many 50+ year olds have 100% settled with their health and fitness?… How many people use the card ‘I’m too old’ 🤷🏻‍♂️?

I am beyond proud of my client Fiona. I am amazed and stoked at what she has been able to achieve. I have been working with her now for a year. In this time she has consistently improved her body composition across the entire time. Swipe to the second photo for her stats of her body recomp 🧐

⬆️Lean body mass / muscle mass
⬇️ Body fat %
⬆️ Strength across all lifts

She came to me initially with the goal to lose body fat, build some muscle, and improve her body composition. All she has ever done is running…never lifted weights before.

We put together a timeframe for her to get to the realistic numbers she was after. Her initial goal was 3-6 months, then once we hit that, a new 3-6 month goal, and we kept chipping away week by week with our check ins, making adjustments to her training and nutrition.

We worked out her daily calories intake, put together a nutrition plan and training plan specific to her, and adjusted accordingly as we went. Fiona has achieved the above doing 4 weights session a week and minimal cardio. We tracked all of the above, so we could make calculated decisions rather than guessing.

Because Fiona was so consistent week to week, it showed us how her body responded to the amount of food she was eating and if she was recovering in time for her weights sessions. She enjoys both lifting weights and going for occasional walks or runs.

Her results are from his effort and consistency to her goals and deserves everything great that comes her way.

Online coaching enquiries;
[email protected]
https://kdfitness.com.au

When your client makes you look so white you become translucent 😂

But seriously; Looking back at client Brendan's first season competing it was a massive success and I am still very fulfilled at what we were able to achieve together on all levels 🙌

Getting to the leanest you have ever been in your life takes a tonne of effort and discipline overtime 🧐

Working with Brendan for 3 years now his understanding of macros and flexible dieting and training variables are solid, not to mention he has a great work ethic too with his overall life.😃

But to get this lean required another level of discipline over months of slow and steady dieting to hold onto as much muscle as possible. Motivation comes and goes so you can't rely on that for such a goal 😅

We are 6 weeks into reverse dieting now and our off season plan is off to a great start with a solid increase in calories, weight mostly from LBM and training performance is already getting personal bests!

Online coaching enquiries;
[email protected]
https://kdfitness.com.au

🙌🏻 Client Spotlight 🙌🏻

This guys transformation is awesome! I have been working with Jacob now for 5 months.

⬆️ Lean body mass & muscle mass
⬆️ Strength and confidence
⬇️ Weight mostly through body fat
⬆️ General feeling of wellbeing and energy everyday

With Jacob’s goals in mind, we put together a very achievable timeframe for him to get to the healthy, realistic numbers he was after. I guided Jacob on the important of being consistent with his eating following specific macro targets daily.

Following 80-90% compliance over months, it allowed us to see how his body responded to the amount of food he was eating, and we could create some flexibility. He could have the occasional eating out meal and even alcohol with his family and still get results.

And no they were not 'cheat meals'. He enjoys strength training, lifting weights and doing some cardio to help him be a little more active day to day. We found out his metabolic rate and acted accordingly, putting him in a weekly deficit.

Whenever Jacob has hit a plateau, we always act accordingly and make a small adjustment to his eating and training. His results are from his effort and consistency to his goals and his transformation is a testament to this.

Online coaching enquiries;
[email protected]
https://kdfitness.com.au

Benefits to training with someone else;

This could be either your PT, coach, or a training partner that genuinely has your best interest at heart 😊 Unfortunately the sad reality is most people who do this journey entirely on their own, following the most basic advice on google, have a very low rate on success in a years time or more 😅🙈

1️⃣ Most people are better at being held accountable to someone else rather than to themselves
2️⃣ They will challenge you and push you more than you would yourself
3️⃣ They may notice things you don’t pick up on; average technique, low intensity, long rest periods, mobility issues etc
4️⃣ Being more accountable, more consistent and committed, you have a higher chance to succeed at hitting your 6-12 month goal
5️⃣ The relationship you build from spending time together bettering each other is so much more than simply lifting weights

Online coaching enquiries;
[email protected]
https://kdfitness.com.au

Performance related question; Why are you not improving in the gym? 🧐

▪️ For the most part (not always) it would be due to the client not fuelling their bodies with enough food. Missing meals, calories, nutrients… they are running empty or close to it. The reality is food is fuel and eating more fuel (yes of course the quality of the food matters too) will almost always lead to an increase in training performance 💪🏻

▪️Our bodies are still a very smart survival machine that has so many systems in place to dictate where our daily energy goes… do you think our body would use that energy to build muscle when it isn’t receiving enough fuel to power its many systems, organs and functions? Of course not 😅

▪️I am yet to work with a single client that does not benefit from having a large amount of their daily carb intake in their 1-2 pre workout meals as they always lead to an increase in training performance. And yes carbs are overwhelmingly backed my science to be the bodies primary energy source to exercise. Happy to send through the studies to anyone that asks 🤓

▪️It’s important to ensure we are always fuelling our bodies and to support our training as best we can. It gets even more specific when we have a composition goal in mind and want to get leaner through a deficit to support our training and recovery as best as possible too.

Understanding how to use nutrition to put yourself in a position to train well is important… this is what I do for all my clients for my career. I always want my clients to succeed from the start so there is no guess work with their daily nutrition calories/macros/micros 🤓

Online coaching enquiries;
[email protected]
https://kdfitness.com.au

How much weight or body fat should I be losing each week? 🧐

▪️ When cutting down the goal should always be to lose body fat while holding onto as much LBM/muscle mass as possible. This requires a slower and steadier approach with lowering calories or increasing energy output rather than an aggressive approach.

▪️If you’re relatively overweight and hovering anywhere above 20%+ as a male or 30%+ as a female, you should be aiming to lose anywhere around 0.5-1kg per week, or 0.5-1% per week. I have found both through science and also anecdotally, anything more aggressive than this speed will result in more LBM lost too.

▪️The leaner you become overtime in a deficit and prolonged periods dieting, the slower the process will become and the greater your risk is of losing LBM.

▪️Losing weight or body fat is never ever linear. You will have ups and downs and plateaus, and need to make adjustments overtime.

I set all these variables up for my clients to succeed from the start so there is no guess work with their intake vs expenditure 🤓

Online coaching enquiries;
[email protected]
https://kdfitness.com.au