Katie Simpson Personal Trainer

WCPA Regionals

1st place 🥇 u76 junior

Squats:
100kg ⚪️
110kg ⚪️
115kg ⚪️ (+5kg PB🥳)

Bench:
50kg ⚪️
55kg 🔴
55kg ⚪️ (comp PB🥳)
The poverty bench strikes again

Deadlifts:
125kg ⚪️
135kg ⚪️
142.5kg ⚪️ (+2.5kg PB🥳)

Total: 312.5kg (+10kg PB)

Surprised myself a bit today with PBs on all 3 lifts considering no training for two weeks, the spicy cough 🌶 & only getting out of iso yesterday

Shout out to , you did an amazing amazing job!! 🤩

Thank you to and the pack for bringing the hype 🐺

Thank you as well to and

First comp done and dusted 😮‍💨

Squats:
1st attempt - 100kg ⚪️ solid opener, felt easy as
2nd attempt - 110kg 🔴 got it up, but was red lighted for depth
3rd attempt - 110kg ⚪️ made sure to go ATG this time, white light wahoooo & a PB, moved fast and definitely had more in the tank

Bench:
has been my least confident lift for the longest time, so was the most nervous for this one
1st attempt - 52.5kg ⚪️ warm ups moved well and another solid opener
2nd attempt - 57.5kg 🔴 got stuck,
3rd attempt - 57.5kg 🔴 got stuck again, would’ve been a PB but it wasn’t there today. Wrist/hand injury started bothering me and had put me off 😞

Went off for a bit of a power cry, stole some of Luke’s pizza and then I was ready for deadlifts 🤣

Deadlifts:
1st attempt - 125kg ⚪️ another solid opener
2nd attempt - 135kg ⚪️ a PR 🙂
3rd attempt - 140kg ⚪️ another PR, super stoked

Overall super happy with the day, and to put up a 302.5kg total!

Special shout out to my comp buddy today !!! You did awesome and it was cool to get to share the experience with you👊🏼

Thank you for coaching me, I never would have entered a comp if it wasn’t for the encouragement from you and the pack 🐺

Also thanks to water boy 😎

Cheers , you’ll be seeing me again and for the awesome day

23 days until the end of 2021… which means January 1st can either be day 1 or day 24 👀

DM me or click the link in my bio to find out how I can help you reach your goals 💪🏼 Online and in-person spots available

📸:

Are you ready to change your life? 🌱

Whether you’re goals are:
- weight loss
- gym confidence
- strength training
- increasing muscle mass
& anything else!

Online coaching or in-person training (Wellington CBD location) available🏋🏻‍♀️

Let me help you transform your life and get you to where you want to be!

Get your first session + full consultation FREE by registering your interest - either click the link below or send me a DM

Got questions? Send me a DM and I’ll be happy to answer!

http://eepurl.com/hKG8mT

Will lifting weights make you bulky🤔💪🏼

It is often perceived that women in the gym need to stick to the cardio machines and avoid the weight section to avoid getting ‘bulky’. This is something I’ve always heard, but recently the amount of female gym goers I’ve spoken to that really have this ingrained in their mind is crazy to me.

I see a lot of females come into the gym, go into the cardio area, do their workout, and then leave and it makes me question how many of them also have this same mindset.

Straight from science, it’s nearly impossible for females to get ‘bulky’. This is because we have lower levels of testosterone (which helps to build muscle mass) than men which automatically works against the goal of bulking up. This is why we see huge muscly men, but how often do you see huge muscly women of the same size? Never. Because it’s not physically possible. The female and male bodies are vastly different, and the only thing you will gain as a female from lifting weights is a few lines of definition!

I do want to make it clear that there is absolutely NOTHING wrong with cardio! Cardio is amazing for improving your cardiovascular health, heart health, oxygen flow, mental health, sleep, reducing the risk of several diseases and more.
Although an overwhelming commitment to cardio alone can actually cause you to burn muscle, not fat. You can do cardio every single day but not see a difference because you are losing lean tissue - this in turn is helping you to maintain your weight, not lose any more. Cardio paired with resistance training is a recipe for success for most people’s goals.

I have built a significant amount of muscle since the beginning of my fitness journey, but with that I have lost 3-4 dress sizes along the way, so I am a walking example of ‘how you’re not going to get bulky from lifting weights’. One of my main missions when becoming a personal trainer was to get more females to feel the same way I do, strong, beautiful and confident! I want to help you. Feel free to DM me to get in touch or ask any questions - there are no silly questions 💕

📸:

It’s Mental Health Awareness Week and the theme this year is Take Time to Kōrero. In the midst of everything going on at the moment, take some time this weekend to reach out to someone, whether you may have not talked to them in a while, or they are a close friend or family member. These are challenging times, especially for those still in lockdown, and a small chat can go a long way. For some people, all they need is for someone to listen. By offering a safe space and a helping hand you can have a huge positive impact on those around you.

My DMs are always open for anyone who needs a chat, as well as for those in NZ you can text or call 1737 to speak with a trained councillor, free and confidential 🤍

📸 :

Resistance training 🏋🏻‍♀️

Resistance training is any activity which requires your muscles to contract against a resistance which is greater than your typical daily requirements. Resistance training is often used to develop adaptations including strength, power, hypertrophy (muscular growth) and muscular endurance.

Why use resistance training?

Health benefits 🌱
- can help to assist in preventing or minimising sarcopenia (muscle loss) that occurs with age.
- can help to assist in preventing or slowing osteoporosis by stimulating the development of new bone tissue.
- can help to reduce injury risk and falls by strengthening the muscular system. It conditions the muscles and provides training that creates muscular balance and protects joints.
- can help to reduce postural loads and joint stress by ensuring the muscular system bears the majority of the load of gravity rather than the joints.
- can help to improve mood
- can help to improve metabolic conditions such as diabetes and /or insulin resistance

Aesthetics 💪🏼
- by targeting muscles, resistance training can be used to shape the body and contribute to improved body composition along side a balanced diet.
- create muscle bulk
- create muscle tone

Performance goals 🏃🏻‍♀️
- strength (the ability to move large loads)
- strength endurance (the ability to move large loads repeatedly)
- power (the ability to express force rapidly)
- power endurance (the ability to express force rapidly repeatedly)
- muscular endurance (the ability to work particular groups of muscles for long periods of time)
- resistance training is also part of the rehabilitation pathway for injuries.

Anyone and everyone can benefit from a bit of resistance training!

📸 :

Super excited to announce that I am now offering online coaching!

This will include:
- A full consultation
- Goal setting
- Personalised programs which are tweaked week by week (which can be either at-home or gym-based depending on your preferences)
- Private access to my app, as well as video resources
- Technique assessment, cues and corrections
- Weekly check ins
- 24/7 ongoing support

This is suitable for:
- beginners wanting guidance in order to gain confidence in the gym
- Experienced exercisers wanting a new challenge or a program refresh
- Those who feel they don’t know if they’re making the most of their time in the gym

Spots are currently limited so if you’re interested, send me a DM and I’ll get back to you ASAP💪🏼