KS Fitness

The Champ
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Pleasure to have worked with Cody for his WBC Australia strap! It was great to hear the positive feedback regarding the systems I have in place which allows athletes to perform and cut weight smoothly!
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Gonna be busy year for this lad with camp two already on the way! Looking forward to building on what we’ve learned first time around as well as you getting everything you work for!
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Lesss go 🔥
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REFUEL•RECOVER•WIN👊🏼

Much love for this warrior
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Going into enemy territory to chase greatness! Some just talk about it while you step up, going out on your shield. Proud of you!
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With a quick turnaround between the fight we’ve had two great camps together! It’s a pleasure working with you my bro!

Nutella & Biscoff Sssshhnaackks
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I have not seen many overnight weetbix recipes besides the last month so thought why not combine it with some Nutella and give the people something they love!
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The ever popular biscoff, what’s an “insta” snack these days without it. 💪🏼
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A couple of snacks to be enjoyed that will fuel your workouts😁!!! Enjoy
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REFUEL•RECOVER•WIN👊🏼

💦Water Loading, Drink More to Weigh Less💦
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One strategy that combat athletes commonly use to make weight is known as water-loading.
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It involves the manipulation of water intake (over-drinking) to promote increased urination (fluid loss), leading to reductions in body mass. To enhance this effect, it is immediately followed by fluid restriction on the day of weigh-in.
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While excessive water intake can disrupt the sodium balance in your cells, if practised appropriately, water-loading is a safe and effective method of acute weight loss.
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There are some recommendations backed by research, but your protocol should still be individualised. Considerations should be given to your regular water intake, fight weight, sweat rate, electrolyte balance.
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Need any help, Reach out!
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REFUEL•RECOVER•WIN👊🏼

Ramadan, Nutrition & Performance
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This holy month of Ramadan comes with many challenges for athletes who are training or competing during this time.
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Having realistic expectation for this month is vital so have a conversation with your coach about training load, the intensity as well as the timing of your sessions. Consider having two sessions back to back in the evening rather than splitting them up into AM and PM. This way you can potentially start fuelling yourself during your workouts.
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Hydration should be a priority this month with active strategies to try and minimise fluid losses throughout the day. When drinking aim to have smaller drinks more frequently and consider using an electrolyte solution
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Food choices at first should be supporting your training goals and recovery and then allow yourself to enjoy time and meals with family and friends. Connect with your people because in most cases they are your biggest supporters.
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If you need help any tips/help with how to optimise your nutrition during this time, reach out and we can have a chat
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REFUEL•RECOVER•WIN👊🏼

Pro Girls ready to put on a show .thai.league
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The G stepping up on a 2 week notice to fight for the WBC Australian belt!
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Tong Po. with a full camp ready to take souls!
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representing SRG for the first time and I’m 100% sure she will put on a show!
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All girls on weight ✅ 3/3 which was a big success for me as their preps came with their own challenges. I want to thank you guys for putting your trust in me, being professionals and sticking with the plan! Now go bring back those W 💪🏼😁

Another successful camp done with the bro 🔫
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Weight was tracking well all camp with only 1 day of worrying 😂! We navigated through the holiday season along with your love for KFC!!!
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Best one yet and what about that murder on the dance floor 🕺🏼 ! Well done Kuya
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ma

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Always Learning!!
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Had the pleasure of chatting to the UFC’s head performance nutritionist a couple of days ago. When on the road Charles travels with the UFC and helps the fighters and their team with the weight cut. From the provision of food for fight week, to the acute weight loss as well as their rehydration. He does this year around across many countries so who better to learn from.
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I had the pleasure to pick his brain on further optimising fight week protocols to ensure athletes are making making weight with the least amount of stress on the body!
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We discussed common challenges he faces when supporting so many athletes simultaneously as well as some in depth detail on some of the protocols I use with my athletes.
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It was great to see that my methods align with theirs and appreciate those golden nuggets that I took away from our chat.
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If you’re not improving, you’re getting left behind!
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REFUEL•RECOVER•WIN👊🏼

Weight descent guide for combat sports!
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Above is an initial guide I use with all my athletes to plan out their weight loss during fight camp. This is to set them up for a moderate cut in fight week which “in theory” should not put too much stress on the system! |24 hour weigh-in format|
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As every athlete is an individual and each fight may need a different approach this can always be adjusted as the weeks go on! But having a plan in place with weekly targets helps identify wether you’re on track.
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Once you’ve done a few camps and learned more about your body you SHOULD adjust the table accordingly! This is why I collect data from previous fight camps for my athletes and see where we can improve the weight making process!
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It would be nice if everything worked to the plan but that’s not always the case; having the knowledge & experience to troubleshoot when things are going haywire is where the magic happens 😂.
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!!!THIS IS FOR A 24HOUR WEIGH-IN FORMAT!!!
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REFUEL•RECOVER•WIN👊🏼