kfitnesskaz

4 years apart! Your girl is all about the gains 💪🏼

I know it's a different pose but you can see the difference. I'm almost 9kg heavier now & I'm happy about it. Neither pic is 'better'. Some may prefer before, some after. I'm healthy in both. I've been focusing on growing because thats what I wanted. Now I'll focus on a cut for Summer 😎

However it never ceases to amaze me whatever your body shape, society will decide what is 'trending'. Before, for women, it was lose weight, get thin, have a thigh gap! But now you are deemed less attractive if you don't have curves & a big butt! Can't win! 🙄

Anyway, training keeps me mentally & physically fit, feeling good & looking young, so imma stick with it 😌

When referring to my lifestyle or physique, lots of people say to me 'I don't know how you do it' & the truth is I don't always feel like training or being 'healthy'! But I have factors that DRIVE me.

I WANT to get stronger. I want to be fitter. I want to get thicccc. I want to have a banging body. I want to get to my 40s, 50s & beyond & feel fit & amazing!

So the next time you are thinking you can't be assed to get fit or eat well, drink less or quit smoking - whatever it may be - picture your future self. Is it someone who you want to be?

I'm here to help you be a better version of yourself. DM for info on Personal Training 💌

Not bad for 39 😏

I'm going to make damn sure I'm in even better shape by the time I'm 40 - less than 4 months to go! 💪🏼

Want my help with your fitness goal for 2022? Drop me a message, let's get it!✨

Happy flexy Friday 💪🏼 I've got a bad back & I'm exhausted most the time, but you know what I do the best I can 😅 Pleased with my back view tho 👀

If you want my help to get stronger, leaner & fitter drop me a message! Taking bookings for 2022 ✨

If you aren't a member at Puregym Cardiff Bay but wanted a change or have some sessions with me then now is your chance to try it out AND save money! Less than £12 for the first month, no contract - can't go wrong love 😘 Use code SAVEHALF offer ends tomorrow x

Sunshine Saturday 💪🏼🌞

Do you want to get fitter, stronger & more confident in the gym? Drop me a message for more info on personal training sessions. I'm going to help you get results 😍

Look what this lovely lady achieved in just 5 WEEKS! 🤩

By changing her eating habits, reducing alcohol intake and increasing her resistance training, her tum is starting to flatten & she's getting lean & strong! Can't wait to see her Christmas dress transformation!

If you think that the odd takeaway or few glasses of wine won't make a difference you are wrong - if you want results like this then you can make a change too! DM me for more information on 1-2-1 and online training 💌

✨WEEK 1- WEEK 4- WEEK 6✨

I'm so proud of & the progress she has made in just 6 weeks 🥺

Shannon came to me during lockdown wanting to drop body fat & get fit & strong again after having her 1st baby a year ago. We started off with lighter weights & core strengthening in her garden, but she was soon back on the barbell once the gym re-opened 🏋🏼‍♀️ & I spy abs making an appearance! 👀

If you need some help achieving your fitness goal, drop me a DM, I'd be happy to help you ❤️

-
-
-
-
-

Suns out ➡️ buns out 🍑

Hope you all had a great bank holiday 😎

Need some help getting in shape this Summer? Want to build muscle & your confidence? I have a few PT slots left for June - drop me a message if you want to make a change 💌

-
-

Shorty be catching mood swings 🖤

Wanna get fit & strong & boost your body confidence? Drop me a DM to enquire about PT 💌

-
-
-
-
-

Had to get a cheeky one in before my shift didn't I. Welcome back everyone 🥳
-
-
-
-
-

Oh heeeeey 🙋🏼‍♀️ We are getting things ready for you all 😍 Who is excited to come back when we re-open next Monday?! Drop me a DM if you are interested in a 1-2-1 with me to get you back on track 💪🏼

-
-
-
-
-

There's a few weeks to go until we hear about gyms re-opening in Wales so I'm still running these to keep us going! If you are struggling with motivation & want a quick, fun, calorie-burning workout to kick-start your day, then this is the class for you!

Suitable for all levels, exercise alternatives offered where required - please DM me if you have any questions or would like to book ❤️

-
-
-
-

Happy Monday 🌞 You are doing just fine. Remember, somebody smiles when they think about you ❤️

-

I may not be like them, but that's okay, I can be me 👸🏼

-
-
-
-



I don't have anything interesting to say so have some bunches & buns 💁🏼‍♀️
-
-
-
-
-

EXTRA CLASS ADDED!

Struggling with motivation & want a quick, fun, calorie-burning workout to kick-start your day, with some classics tunes?! This is the class for you!

Suitable for all levels, exercise alternatives offered where required - please DM me if you have any questions or would like to book ❤️

Happy Friday 🖤💙
Congratulations - you made it through another week 🙌🏼 Don't worry about the things you haven't done, look forward to what the next week will bring. Do something today that makes you happy. My treat was going to a different Aldi across town! May sound crazy to you but it's the little things in life that can get you through your day 🥰

-
-
-
-
-

Here's a quick & cheeky glute & hamstring focused workout 🍑 No kit? No problem! Swipe for no equipment version ⬅️

I know I'm very lucky to have use of kit during lockdown but if you don't have any, that's not an excuse to give up! There's ALWAYS another way. Be creative. Adapt! For the home workout, I've thrown a few heavy food items in a bag - you can use anything lying around the house. It may not be as heavy as gym kit but you can slow each movement down & add more reps, sets & pauses to make it more challenging. There's at least another month without the gym, so why wait a minute a longer - put on your best playlist, have fun rummaging around the house for random items & enjoy getting your b***y pump!

Heavy kit version (adapt reps/sets as necessary for home workout):

- Sumo squats 5x5 superset 20 sumo squat pulses (not filmed)
- RDLs 4 x 10 superset 15 frog reverse hypers (shown in second video)
- KB lateral lunges 4 x 12/leg
- KB swings 4 x 12

✨Client Progress✨
June - November 2 stone loss!

Kieran came to me last Summer during lockdown wanting to lose weight & notch his fitness up a level. With the gyms being closed & minimum equipment between us, we focused on improving core strength & form, with a mixture of homeworkouts & running in-between our sessions. We also changed his nutrition habits significantly. By tracking calories & being more mindful of what he was eating soon put him into a manageable calorie deficit - no fad diets required!

Like many others - Kieran has very little space at home, has a full time desk job and dad duties throughout the week but this didn't stop him sticking to his program, prooving that if you WANT the results, you CAN achieve your goal 💪🏼

Are you lacking in motivation & want to get fitter? Do you struggle with your nutrition? I'm here to guide you in the right direction to becoming a stronger, fitter you! There's so much we can do before the gym re-opens. If you are interested in personal training drop me a DM 💌

-
-
-
-

Happy Monday 💫 Today was my first online class since the Summer & I loved it. I'm not sure if it was the exercise or seeing friendly faces on screen - maybe a combination of both!

Do not underestimate the power exercise has for both the body & mind. I have been finding this lockdown quite a struggle mentally, not having a job to go to, feeling like I don't have a purpose. I decided to do the class again so I could help others, & I've realised it's helped me so much too ❤️

Let me know if you want to join in for the next one!

-
-
-
-

After quite a few requests, Monday morning HIIT is back on!! If you are struggling with motivation & want a quick, fun, calorie-burning workout to kick-start your week, then this is the class for you!

Suitable for all levels, exercise alternatives offered where required - please DM me if you have any questions or would like to book ❤️

-
-
-
-

July ➡️ January.

Whilst a lot of people are focusing on losing weight /body fat after Christmas, I'm using these Winter months to gain & build muscle. Back in the Summer I had a lower body fat %, appearing leaner & the abs were popping! Of course the tan helped! Now I'm looking a little softer round the edges, & my thighs are growing, which is what I want. Throughout this period I've been weight training consistently, however it's not just the weights that will help me grow muscle, it's how much I'm eating. I am in a surplus which means I'm eating more calories than I am expending.

Ladies, if you are concerned about getting 'bulky' by lifting weights or resistance training, then don't be. You don't have anywhere near enough testosterone in your body to bulk like a man. And you have to eat a LOT of food too. In addition, many female bodybuilders that you see use performance enhancing substances to achieve that hench look. It's not easy! The no. 1 reason you may look 'bulky' is to do with the amount of body fat hiding that muscle underneath. Think of your body fat like a duvet, all soft & cosy covering everything up. & your muscle as the sexy silk sheets underneath. You not going to see those sheets with that duvet surrounding it!

So if your goal is the opposite to mine, it doesn't matter. Continue with resistance training, don't be scared. The more lean muscle you build, the more calories your body will burn & your body fat will start to drop. You just need to ensure you are in a calorie deficit - consuming LESS calories than you expend. That's right - weight training doesn't make you bulky - too much food does!!!

If you want my help building muscle & losing fat, then drop me a DM 💌 Lockdown is not a reason to stop, it's a reason to keep going. Online PT available wherever you are 💪🏼
-
-
-
-
-

This is a reminder - DON'T GIVE UP ❤️

I have been on a plateau with hipthrusts in I don't know how long, to the point I just didn't enjoy doing them. Then today I got a PB of 150kg which came out of nowhere!

The last couple of weeks I stopped obsessing over it, didn't force myself to do them if I didn't want to, then only went light if I did do them.

Take a step back, don't stress - you can apply this to anything whether it's lifting a weight, losing weight or any personal goal. Things take TIME. I'm the most impatient person in the world & trust me, I want it all done yesterday! But sometimes you need to take a step back to move forward 💪🏼

If you are stuck in a rut & need some help getting you to the next level in your fitness journey, hit me up - I'll get you there 😘
-
-
-
-
-

Made up that my band matches my mask, not gonna lie. Festive a.f 🎅

-
-
-
-
-

ME: Jeez, you are getting heavy, I think we need to reduce your calorie intake

JACKSON: (Swipe ⬅️)

Happy Monday! ❤️

-
-
-
-

I'm back 👀

Today was my first day back in the gym! It's been 3 weeks for me - not only did we have lockdown but then Covid finally caught me 😷 Not gonna lie it knocked me for 6. But I'm ok now, I took it easy & just hope I build my strength back up soon. A lot of people have struggled with the second lockdown. Fell off track, lacking in motivation. I hear you! But we need to focus on the future & make new goals, not look back & give ourselves a hard time over what we didn't achieve. It's been a s**t time but tomorrow is a new day. You got this! ❤️

-
-
-
-
-