Perfect Form Personal Training

Visiting Body World's was something else. To see the human body (real bodies donated to science) laid out in such raw, intricate detail was so powerfully moving. Not only as someone who has built a career around movement, seeing muscles and tendons under flexion and extension, but also to see parts of the brain I've been learning about in Psychology, the nervous system and hypertrophy of the heart - it stepped beyond what the mind can only conceptualise into something truly tangible.

The mind and body really are inseparable. There is nothing inside of us that doesn't play a part in our physical and mental health. While we can't always control everything, how we care for our bodies and minds shapes how those intricate systems work together.

It is hard to find the words that capture how fascinating this exhibition is, so I highly recommend you check it out for yourself - I'll be going back!

My awesome 6am class crew!
I hope you've had a wonderful break, but are itching to get back into another fun year!
After some reflection, I have decided to pass the baton of the 6am Tuesday class, to enable me to give more focus to my coaching clients. Rest assured, I will still be running our 6am Thursday and Friday classes with extra bounce, and Luke is working on finding a new instructor for the 6am Tuesday class.
Looking forward to seeing you all on Thursday ✨️

Flashback!

This memory popped up on my fb this morning and it felt right to share it. 
The photo on the left is the last photo I have of me when I was overweight - and even that doesn't show how big I became. I made a commitment to myself that I was going to change, that I would no longer be this person - in an unhealthy relationship with food, with my partner and with myself. Physically of course I started working out and eating well - but it wasn't until I started mentally embodying who I wanted to be that the real transformation began. You've all heard the saying "you can achieve anything you put your mind to" - because the mind is the hardest muscle to train - it is our thoughts that hold us back, that make us question ourselves, "it's no use", "it won't make any difference", "I can't do this", "what's the point". It is these negative thought patterns and conditioning you have to overcome, but once you break through them the other side is amazing beyond your wildest imagination.

I invite you to reflect and identify your own negative thought patterns and put them on trial. What thoughts are holding you back from achieving your goals and attaining the life you truly want for yourself? Your energy flows where your mind goes - what could you be achieving if you channelled your thoughts away from self-limiting beliefs and what could go wrong, to truly envisioning and embodying the life you desire?

The journey over the past 10 years certainly hasn't been linear, nothing in life is. But the one constant has been my mindset and how I want to show up in this life.

As always, if any part of this resonates with you in some way, please reach out and let's have a chat 🩷

Side note: the original post mentions competing, something that's been coming up in my reality a bit recently. I'd always said I wouldn't again, but... never say never 😉

✨️ Need a little extra push in the gym but don't want to break the bank? Then here is a deal for you! ✨️

Want to find out more and secure your spot - contact me now!

"Squats, squats, squats" - first edition, September 2014

This workout popped up in my fb memories a few days ago....so of course I had to give it another run through with a batch of fresh victims 😉😂
The room may have got an upgrade, as did the workout, but I can confirm the intensity was not lost 💦🔥 yet the crew absolutely smashed it as they always do 💪

Ps -
did your quads ever recover? 😂

Let me re-introduce myself to all my new followers and gym members!
I'm Kim. I've been a coach here at Anytime Fitness Keperra for about 6 years, but really I've been part of the Keperra family since the doors opened. When I joined, I was weighing over 100kgs and absolutely loathed exercise of any type! When I came to the gym in an effort to lose weight I would spend an hour on the cardio equipment, never daring to step foot near the weights, and never seeing any results! When the PT (the one and only Joel!) ran a promotion on sessions, I faced my insecurities and enlisted, and I haven't looked back since! Not only did I drop over 40kgs in a healthy and maintainable way, I found my passion for fitness and became a trainer myself to help others reach their true potential.
What to expect with me? I have a holistic approach to health and fitness, believing it should compliment your life, not rule it! I love getting to know my client's values and finding ways to enrich their lives, and we always have fun!
Outside of the gym, I'm also a counsellor, I channel my love of music and help organise nightclub events and stages at festivals, spend time with my friends and of course my two sassy sausage dogs!
If you're wanting to build up your confidence in the gym, fire up your training or accelerate your goals, I'd love to hear from you!

Unconventional fitness post:
My training this year has been...sporadic. Last year I did a few cycles of bulking and cutting (the goal being as lean as possible for the number of bridesmaid's duties). This year, apart from Spartan race, I have had no "time commitment" goal to strive for, and at times have felt lost. So, I decided to strip things right back and just listen to my body. I started intuitively eating - paying attention to the foods that make me feel energised, yet not restricting myself of anything.
In the gym, I stopped following a program (gasp!) and starting training intuitively, paying attention to what I felt needed to be trained each day. Each rep of every exercise was executed with intent, pushing my limits whilst maintaining perfect form and concentrating on the mind-muscle connection. My training is flexible, some weeks it's 6 times, some weeks it's twice!
The final, and most important thing I've focused on this year has been accepting my body, pulling myself up when I start the negative self-talk of not being lean enough or identifying only with parts I wasn't happy with. Instead I send love, honour and praise for what my body is capable of.
The results: mentally I have never enjoyed the gym so much, I have never felt better in myself - and unsurpringly, my physical body responded, I've never been stronger!
By the numbers (and intentionally I've left this until the end, because these are the least important part): 5kgs down, and down 3% body fat. These numbers are a pleasant bonus, they are great for tracking, but regardless of what the results were I still couldn't be happier with where I'm at.

Now, the part about not following a program might have some of you scratching your heads! While I would not recommend this approach to all my clients, I respect their autonomy and work to empower them to be able to perform lifts correctly, know their limits and when they are capable of pushing them, and listening to their bodies when something doesn't "feel right". My goal as a trainer is to fill my clients with confidence to not need me ongoing!

Thanks for hanging in there! If something resonates with you, please feel free to DM me ❤

🥣 3 "ingredients"
🥣 $15
🥣 20 mins

We all know how much I enjoy a quick, simple dinner after a super long day. This delicious, high-protein meal took no time at all to prepare and cook - perfect for a mid-week meal when you've found yourself time poor but want something nutritious 👌

All you need is:
- 1 packet pre-cut salmon skin off
- 1 bag frozen veg (I went with Thai)
- 1 bag microwave rice
- Splash of soy sauce
- Chilli to taste

To cook:
- heat oil of choice in a wok
- cook the salmon until almost cooked through
- add in the vegies, stir until cooked through
- add in the rice, stir until heated through
- add splash of soy sauce and chilli to your liking

And that's all there is to it....oh except to sit back and enjoy 🤌

Look at these happy faces 😄 what an absolute blast

Thank you to the entire team you guys killed it out on the course!

And massive thank you to everyone who donated to our fundraiser...we managed to raise almost $1k 🙌

The team is enjoying a well-earned rest...who's joining us next year 😉

Quick and healthy - the family favourite, san choy bow (vegan style!)

What you'll need:
"Chicken style" V2 mince
1/2 x packet Malaysian style frozen veg
1 x packet sh*ttake mushrooms sliced
1 x carrot, grated
Iceberg lettuce
2 x tbsp vegan san choy bow sauce
Chilli and coriander to taste

What to do:
- Fry the mince and mushrooms in a wok until cooked through
- add frozen vegies and fry until cooked
- peel the leaves off the lettuce, serve 1 cup per person
- spoon the mince into each of the cups
- top with grated carrot, coriander and chilli

And voila 🤌 it's as easy as that, healthy, full of protein and delicious 😍🤤