Kjflack_Coaching

Guess who’s back?
Back again
Space viking back
Tell a friend

I’m officially back . I will be teaching classes Tuesday , Thursday & Sundays again. So come along to and workout with me. Keep an eye on my story for classes and time 💪

I am also running a BOGOF promo to all members, who want to get ready for the summer at half the price. Drop me a DM if your interested and book some times in with me. Summer is only around the corner. I have big plans this year personally so I’m pushing myself to be in the best shape ever.

What’s stopping you from getting into the best shape possible?? Let’s do this together.

#2022

Coming to a PureGym near you. To celebrate my return to next week, I will be offering all members a buy one get one free promotion on any face-face personal training sessions.

If you’re interested and want to get into shape ready for summer, then drop me a message or come and see me in person when I return on 28th February.

#2022

Here’s a breakfast idea for you to try!

Protein greek yoghurt with granola, frozen blueberries with a drizzle of honey 🍯🐝

Its high in protein, low in carbs and low in fats. It’s light but filling at the same time. It’s the perfect start to the day.

1️⃣ Mix 1 scoop of whey protein powder (any flavour you like) with fat free greek yoghurt.
2️⃣ Top with granola, frozen blueberries and honey.

It’s as simple as that! So quick to make so no excuses to skip breakfast. You can even make it up the night before and take to work if you are short on time.


#2022

Don’t be scared to check in with your coach after the Christmas period! We are all in the same boat!

An update of my journey for you all. I have just completed my first full week of prep. I checked in this morning for the first time post Christmas, and managed to drop 2lbs from previous check ins. Considering food was very relaxed (and plenty of 🍻), I’m happy with that. Could always be tighter and leaner but this is the end of my offseason and Christmas is a time to enjoy and not be restrictive!

What does “prep” hold for me?

The plan for now on is to add 20 mins of cardio twice a week and a minimum requirement of 10k steps a day. Food is staying at around 3,500 to 3,600 calories a day.

There is just over 20 weeks out from my first EVER show, so plenty of time to get stage ready.

Every day I will be ticking all the boxes! It may be my first show but I’m here to win! ☄️

#2022

Happy New Year! 🎇

2023 will be spent focusing on my family (oldest boy going to school this year 🥹) and pushing myself out of my comfort zone and competing in my first ever show. 😬

What are your goals for 2023? Is this the year you focus on your health? If so, let me help!

I offer 1-1 personal training sessions (individuals and groups), online coaching or get the best of both worlds with a hybrid of both.

Drop me a DM to discuss what I can offer 👌

I am excited to see what 2023 brings for us all 🔥

#2023

I couldn’t be more proud of this girl , she works her arse off & the results she has got are amazing. She works a full time job but still finds time to train and do her cardio.

She came to me in august, she wanted to lose weight, tone up and get confidence in the gym. And it’s safe to say that 4 months she has smashed it out the park. A overall weight lose of 2st, and she is a different person compared to the one I met in August. No longer the shy girl in the gym. She has so much more confidence within herself now.

Now it’s time for her to enjoy Christmas with her family and come back in the new year and put on some muscle tissue.

#2022

Kieran’s Journey ✈️

As he jets off on his travels, our journey together comes to an end. I have been working with Kieran since May. And his transformation has been amazing. 🥇

Not only have we seen a change in his body composition but the biggest change has been his mindset around the gym as well. Typically a runner so would stay away from free weights and big compound exercises. We moved him from machine only workouts to compound exercises. His bench , deadlift and squat numbers increasing week on week. And his fitness levels getting better all the time. He also took the decision to leave the safety blanket of a commercial gym and join me over . And from then on he’s continue to make great progress.

He’s now got 3 weeks with his family up north before he starts his journey around South America. .ascroft enjoy your travels and stay safe.

#2022

EXTENDED BLACK FRIDAY SALE!!!

3 for 2 until the end of the year, I’m offering a huge discount on all my coaching services until the end of the year.

1-1 PT sessions book 3 and pay for 2!
Online coaching - sign up for 3 months and pay for 2 months!!

Drop me a message for more information about my coaching service or clink on the link on my boi.

-training -coach -instructor

I’m pretty happy with my progress so far 🔥

My progress is 100% attributable to the fact that every variable is accounted for

- Training
- Nutrition
- Recovery
- Sleep
- Supplements
- People I surround myself

If you miss out on any one of these variables or don’t think it’s important to zone in on these variables, you may find yourself struggling to reach your goals.

As part of my coaching I will always zone in on every one of these variables to ensure that every client is happy, healthy and reaching their goals.

Drop me a message for more information about my online coaching service

#2022

How do you track progress?

* Photos
* Scales
* Change in clothes sizes
* Diary of mood/feelings
* Food diary
* Workout log
* Step count
* I don’t, I wing it

I believe it’s important that you track everything from photos to a mood diary. Tracking your progression brings accountability, structure and helps you see how far you’ve come physically and mentally.

It’s important to remember that not all progress can be measured with a tape measure 📐

All my clients get to use my free coaching app. This app allows you to check in with me every week with progress photos, weigh-ins and mood updates 👍

#2022