KNTK Fitness

When your approach isn't working, don't change your goal—change your strategy toward your goal. This may require seeing things from a new perspective, so don't be afraid to take a few steps back and ask for help on how to move forward 😉

Stuck in a rut or plateaued with your health goals? Don't hesitate to send me a private message and I'll be more than happy to help get you on the right track 📩☺️💪🏻

⭐⭐⭐⭐⭐ Testimonial from a client who opted for a training plan and private training by KNTK Fitness 👌🏻💪🏻
 

Discovered these dairy-free high protein ice cream bars from Costco recently and I have to say I'm pleasantly surprised by the flavour! 🤤

It's hard to find "healthy" ice cream or summer treats, especially some that are dairy/lactose-free so I was really surprised when I saw these.

PLUS it's collagen protein and not whey or ISO, so NO bloating 🙅🏻‍♀️

There are 12g of protein per bar! One drawback is the amount of fat.

HOWEVER, the perfectly healthy ice cream treat doesn't really exist but this is a close one! Definitely better to have this on occasion rather than traditional ice cream.

A solid 9/10 for me! ⭐👌🏻

Hydration isn’t one-size-fits-all! 💧

While 8 glasses of water a day is a common guideline, individual needs vary.

Factors like
☑️ activity level
☑️ climate
☑️ diet and
☑️ overall health

influence how much water you need. For instance, those who exercise more or live in hot climates may require more water, while others get adequate hydration from food and other beverages.

Listen to your body’s signals, drink when you’re thirsty, and focus on staying hydrated in a way that suits your lifestyle.

Quality over quantity! 👌🏻

🎉 GIVEAWAY ALERT! 🎉

With summer just around the corner, I'm giving away TWO 10-class passes to help you kickstart your fitness journey! One for our General group classes (value of $185), and one for our Kids group classes (value of $150), happening on Wednesday evenings as of June 19th 💪☀️

Don't miss your chance to win big and become part of our fitness community!

To enter:
1️⃣ Follow
2️⃣ Share this post
3️⃣ Tag a friend you'd like to attend the classes with, and tell me why you'd like to win a 10-class pass in the comments below :)

Each tag counts as an entry, so tag away! Contest ends June 12th at 6PM; winners will be announced next week. Good luck! 🍀😁



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🎉 ALERTE CONCOURS ! 🎉

Avec l'été qui approche à grands pas, je fais gagner DEUX passes de 10 cours pour vous aider à démarrer votre parcours fitness ! Une pour nos cours en groupe général (valeur de 185 $), et une pour nos cours en groupe pour enfants (valeur de 150 $) qui auront lieu les mercredis soirs à partir du 19 juin 💪☀️

Ne manquez pas votre chance de gagner gros et de faire part de notre communauté fitness !

Pour participer :
1️⃣ Suivez
2️⃣ Partagez cette publication
3️⃣ Identifiez un(e) ami(e) avec qui vous aimeriez assister aux cours, et dites-moi pourquoi vous aimeriez gagner une passe de 10 cours dans les commentaires ci-dessous :)

Chaque identification compte comme une participation, alors identifiez autant que vous voulez ! Le concours se termine le 12 juin à 18h ; les gagnants seront annoncés la semaine prochaine. Bonne chance ! 🍀😁

📣 C'EST LE MOMENT DE VOUS INCRIRE! 📣 Prêtes à transpirer et briller cet été ? 💪☀️ Inscrivez vous à nos cours de fitness en groupe dans le plein air et entamez votre parcours vers un mode de vie plus saine ! Cliquez sur le lien dans ma bio pour vous inscrire dès maintenant. Si vous n'avez pas déjà participé à l'un de mes essais gratuits, votre premier cours sera gratuit! 🥳

Profitez au max de votre été ! 💦😁

📣 ITS TIME TO REGISTER! 📣 Ready to sweat and shine this summer? 💪☀️ Join our energizing outdoor group fitness classes and kickstart your journey to a healthier you! Swipe for more details and click the link in my bio to register now! If you have not already participated in one of my free-trial classes, your first class will be free! 🥳

Let's make this summer your strongest one yet! 💦😁

Ever feel stuck in a rut and not sure what to do? That would be a good time to remember that wherever you are was influenced by repeated habits, whether you noticed them or not.

Big change comes from small habits. Integrating one small new habit regularly until it becomes part of your everyday is what amounts to big results.

When it comes to our health, it can be tricky to know where to start when we're constantly being bombarded by so much marketing noise. This is where personal trainers and nutritionists come in handy!

Need help finding what habits to swap out to get more health results? Message me to book a consultation and I'll be more than happy to help guide you! 📩☺️

Happy Monday :)

FLASH FREE-TRIAL classes this Saturday morning! Swipe left for the details. Message me to register! 📩😊💪🏻

⭐⭐⭐⭐⭐ Testimonial from a client who followed a nutrition and training plan by KNTK Fitness 👌🏻💪🏻
 

A little recap of my services! 💪🏻😊 Message me for more information 📩

PRIVATE SERVICES:
• Private Personal Training Sessions
• Personalized Training Plans
• Personalized Nutrition Guide, Toolkit & Supplements
• KNTK Recovery Sessions

GROUP CLASSES:
• Adult/Teen Group Classes
• Kids Groups Classes
• Senior Groups Classes
• Corporate Group Classes

Here are the new dates/times for today's Free-trial classes that are now rescheduled. Message me for any questions or to register! 💪🏻😊

A common misconception is that the burning we feel when training hard is Lactic Acid build-up. In fact, we don’t actually produce Lactic Acid, we make Lactate.

If oxygen is not available in the muscle, the “burning” we feel is a process by which Pyruvate and a Hydrogen molecule come together to form Lactate.

Lactate has 3 specific functions:

1. It acts as a buffer against acidity.
It helps suppress the burn - if a muscle actually gets too acidic, it cannot function!

2. It's also a fuel!
When feeling a "burn", lactate is sent to those areas of the muscle and there's a fuel-burning process where (in the absence of oxygen in the muscle) you can continue to produce muscle contractions.

3. It acts as a hormonal signal.
Lactate influences tissues that are outside of the muscle! It can travel to the heart, liver, and brain, and can enhance their functions in good ways - also in a period of time that follows.

The more you know...! 💪🏻🧠😉

Thank you to those who participated in yesterday's free-trial class! 🤸🏻‍♀️😊 There is still time to register for next Wednesday's free-trial class for Kids at 5pm and Adults at 6pm — don't miss out, message me for the registration link! 💪🏻😁

Having the physical ability to exercise is a privilege often taken for granted.

Unfortunately not everyone has enough autonomy or physical health to move on a regular basis—or even on their own.

Instead of exercise feeling like a chore, we should feel grateful to be able to do so.

The goal of working out isn't always just to burn calories, or tear muscle fibres; it's also a way of expressing gratitude for your health.

We should be grateful at least a little bit every day 🏃🏻‍♀️🤍

⭐⭐⭐⭐⭐ Testimonial from a client who participated in a semester of Senior Group Classes by KNTK Fitness 😊
 

Direction dictates where you will inevitably end up.

Speed indicates the amount of time elapsed once you got there.

As long as you stay on the right path, you will eventually reach your goal. Slow progress is still progress nonetheless. It's quiting that won't speed it up.

Stay focused 🎯

Ever see these strange-looking numbers on your workout plan and feel intimidated by them cause you don't understand them? 🥴🤔 Here's what they mean:

They refer to the Tempo (time under tension) of each repetition in a set. How many seconds to spend on the contraction and the lengthening of the muscle being worked, as well at the pauses at both ends.

Screenshot or Save this post to help you with your next workout 💪🏻😌

Need help being guided through it? Message me and we'll book a 1-on-1 session to get you set up!

Don't forget to REGISTER your kid(s) for their FREE-TRIAL group class! Message me for the registration link! 💪🏻😊

Don't forget to REGISTER for your FREE-TRIAL group class! Message me for the registration link! 💪🏻😊

REGISTRATION is now open for FREE-TRIAL classes for kids, and free-trial classes for adults! 😄🙌🏻 Swipe to see the details, dates and times they're being offered. Please message me to register, and please note that space is limited. First-come-first-served 😌

Please share this with anyone you know who may be interested 💪🏻😊

See you soon!

Felt inspired ➡️🙄😂

You won't believe how common pre-diabetes ACTUALLY is. Nearly 2 in 5 Americans are pre-diabetic and probably don't even know it.

Diabetes is the result of insulin resistance due to blood sugar levels (glucose levels) being regularly too high. Insulin resistance doesn’t only happen when a person is overweight; it actually begins to develop before significant weight-gain even appears. If unaddressed, it will inevitably lead to visible weight-gain and diabetes.

Some symptoms that hint that you are heading towards diabetes are:
- Crack-like pigmentation on the back of your neck
- Skin tags
- Excessive thirst
- Frequent urination
- Darkening of skin on your fingers/knuckles
- Your waistline more than half your height
- Swelling of the feet (due to water retention)
- Fat storage around the neck and waistline
- Belly fat that is hard/dense (visceral fat) is a common and clear indication of insulin resistance because your body is stuck is now "storage mode"

Unfortunately, doctors will often simply prescribe a drug for each of these symptoms, or possibly prescribe Metformin if they conclude you are already borderline diabetic, but this does not solve the problem - it only hides the symptoms! Metformin is designed to keep your blood sugar levels in check, however, adopting new habits such as walking 15-20 minutes after a meal regularly can do wonders for your body's insulin sensitivity.

Other habits to help maintain good insulin sensitivity can include:
- Avoiding highly processed foods containing a lot of sugar (or keeping it to a minimum)
- Eating the different foods of your meal in the right order; fiber, protein, then carbs (this reduces glucose spikes)
- Exercise (or move) more

Hope these tips help! 💪🏻😊

*NOTE: These are simply tips to help adopt a healthier lifestyle in order to avoid developing insulin resistance. Not medical advice.

⭐⭐⭐⭐⭐ Testimonial from a client who followed a nutrition and training plan by KNTK Fitness 👌🏻💪🏻
 

Foam rolling is a lot different than you think!

Believe it or not, myofascial release has been shown to have a greater positive impact on performance—in the gym and in sports—than stretching does! It serves as an important part of a dynamic warm-up, and prepares tissue for its upcoming demands.

Although both stretching and myofascial release improve flexibility and joint range of motion, myofascial release improves it for a longer period of time, has also been shown to increase force output and endurance, has positive effects on the nervous system, and it promotes circulation of metabolic waste when done post-physical activity (which is great for recovery!).

Like any physical treatment, it must be done slowly and systematically (unlike what we often see in gyms! 🥴) There are also a myriad of tools that exist for self-myofascial release—yes, there isn't just the infamous foam roller! Don’t know how or where to start? Message me (a certified myofascial release therapist) to book an appointment to learn the ropes! ☺️

⭐⭐⭐⭐⭐ Témoignage de Carole, la grand-maman de Sérena et Aiden, qui ont participés aux cours de groupe KNTK Kids 💪🏻😊

« J'adore l'énergie que Mel met dans la classe, et l'activité avec les enfants est idéale pour les faire bouger. Les enfants ont adorés et nous nous reinscrirons certainement après les vacances! »
 

Our bodies produce the greatest amount of Melatonin between 10pm and 2am; and Melatonin impacts the secretion of HGH (Human Growth Hormone).

HGH is used to help the body burn fat, repair collagen, regenerate body tissue, improve bone density, enhance immunity, and repair cells.

This is why it is important that we are sleeping during these hours!

Need help improving the quality of your sleep? Managing stress levels, exercising, and eating well have a great impact on our sleep.

Message me to book a consultation and we’ll get you on the right track!

I bet you've never thought about having tacos for supper when following a meal plan 😜🌮

Eating clean or eating according to a meal plan doesn't have to be boring!

Here's an example:
Using clean ingredients, prepare the quantity of each macro you need (the qty of tortilla depending on how many grams of carbs you need, the qty of chicken/shrimp depending on how many grams of protein you need, etc.), then put them into a taco!

Your quantity of protein doesn't fit in the tacos? Just finish it off on the side, this way you can still enjoy a fun main meal and reach your macro goals for the day 😌

For these tacos I used:
- whole wheat mini tortillas (whole wheat for the fibre)
- home-made guacamole using avocado, cherry tomatoes, lemon, lime, garlic, cilantro and salt

For the protein I used:
- pulled chicken breast (low fat, high protein)
- grilled cajun shrimp
- Allegro cheese on top (low fat, high protein)

and top them off as you wish; with salsa, cilantro, or other 😋

Hope this helps spark some fun meal ideas! ✨