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Let's make sure we're a great fit for each other before we get started

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Harris-Benedict Calculator (Total Daily Energy Expenditure)

nkd_transformations

Feb 4

CORE EXERCISES WITH NO EQUIPMENT.Exercises belo

CORE EXERCISES WITH NO EQUIPMENT.Exercises below ⬇️Side plank with reach rotation
Crunch hold
Bicycle Crunches
Toe Taps
HundredsComplete all at a slow, controlled pace for maximum engagement.#abs #abworkout #core #coreworkout #gymmotivation #onlinetraibing #onlineprogram #workout #fitness #strength #health #poolside #pilates

nkd_transformations

Feb 3

Sometimes we need to slow down to help prevent & s

Sometimes we need to slow down to help prevent & strengthen injuries. Coach Stephen has added this into his program once a week after having some neck, hip and shoulder pain. Try it out & see the difference a few weeks can make! 🔥

nkd_transformations

Feb 2

If you want something… go get it!!Do you set

If you want something… go get it!!Do you set fitness and health goals? 🎯🤔Sometimes our long term goals can seem so far away that it’s hard to see them as achievable.Break this up into smaller short term goals….For example, if you want to lose 20kg in 18 months, this could look like:✔️ Aiming to lose 1.2kgs per month
✔️ That’s less than half a gram of bodyweight to lose per week
✔️ This means a really small deficit to your calories that is sustainable long term and around 3 sessions per week could help you achieve this goal easily
✔️ When you frame it like this, it doesn’t seem so scary or hard to achieve, right?! 😧We do regular goal setting with our clients to help them stay on track and accountable. If you struggle with setting goals or you set goals but don’t stick to them, send us a message for a free consultation 🤎If you have been thinking about losing weight, don’t just think about it, take some action 🤝#goalsetting #goalgetter #femalestrength #gymgirl #gymrat #gymlife #gymmotivation #motivation #weightloss #fatloss #strength #support #coach #lskd

nkd_transformations

Feb 1

It’s getting HOT in Australia & if you aren’t

It’s getting HOT in Australia & if you aren’t supplementing electrolytes, here’s why you should think about it ⬇️Electrolytes help to keep the amount of water in our body balanced along with maintaining pH levels and helping nutrients move in and out of cells.Electrolytes will help to replace minerals lost through dehydration/sweat such as sodium, magnesium and potassium.You can take electrolytes every day and you should think about supplementing if you exercise a lot, or sweat a lot 😅The benefits of taking electrolytes include :✔️ Improved recovery
✔️ Improved cognition
✔️ Hydrated and healthy cells
✔️ Stabilises blood sugar
✔️ Strengthens immunityI’m using @trueprotein advanced hydration electrolytes in flavour LEMON 🍋

nkd_transformations

Feb 1

“A fit body cannot be bought, it has to be earne

“A fit body cannot be bought, it has to be earned.” @jayaldertonWhy is it that we don’t prioritise our health, until we are sick, injured or in pain? 🤕Your health is your wealth and we think it’s so important to metaphorically deposit into your “health” account through regular exercise, healthy food, sleep and stress management.Shout out to the people putting in the hard work every day. Your health and fitness is a longggg journey with many ups and downs. It’s never handed to anyone and you have to consistently work hard to maintain this. We see you and we applaud you, because we know it’s not easy! 👏🏼And, if you’re reading this and feeling like you need to make a change, reach out. It’s NEVER too late to start and we’ll be with you every step of the way. Hit the APPLY NOW link in our bio 🤎

nkd_transformations

Jan 31

Save money on your $12 daily green juice by making

Save money on your $12 daily green juice by making this green juice at home, PACKED with nutrients! No juicer required 🚫🥤Recipe below (serves 2)1 peeled orange 🍊
1 chopped apple 🍏
Finely chopped celery 🥒
Finely chopped cucumber 🥒
Ginger 🥜
2 Handfuls Spinach 🌱
Half fill cup of water 💦Chuck in the blender and Bon Appetite 🤌🏼Hit save to make with your left overs this week! 🥰#greenjuice #healthy #healthyhabits #healthyrecipes #healthfoods #healthygirls #personaltrainer #nutrition

nkd_transformations

Jan 31

Ever wondered why your coach has programmed in ZER

Ever wondered why your coach has programmed in ZERCHER squats as opposed to back squats? Not only are squats good for strengthening and toning the bum and legs (duh 🍑) … Holding the barbell in this position loads the front of the body and will activate your core muscles like never before (and you get to hit the biceps too 💪🏽 !)I’ve tried a LOT of ab workouts in my time, but my abs were SORE FOR DAYS after these heavy zercher squats and nothing quite compares! 😅Add this to your next leg day session & see for yourself 🔥#zerchersquats #exercisetips #exercise #abs #squat #onlinetraining #program #onlinecoach #gym #gymlife #gymmotivation #liftheavy #girlsthatlift

nkd_transformations

Jan 31

This smoothie is BERRY nice 🍒Full recipe belo

This smoothie is BERRY nice 🍒Full recipe below 👇🏽🍇150g frozen raspberries
🍌150g banana
🥜1 teaspoon peanut butter
🧋30g vanilla protein
🍚5g creatine powder
💊 5g lions mane
💦 200ml waterYou’re going to want to SAVE this one for the ultimate nutrient boosting breakie!#berryrecipe #bananasmoothie #smoothierecipe #onlinecoach #summerfood #freshfood #shred #macros #caloriedeficit #nutrition #health

nkd_transformations

Jan 28

There’s a million reasons to exercise… focus o

There’s a million reasons to exercise… focus on you FEEL not how you LOOK 🫶🏼🌻

nkd_transformations

Jan 24

This is what we get to do for a living… changing

This is what we get to do for a living… changing lives ✨How incredible!If you’re ready to make a change, DM today!

nkd_transformations

Jan 22

“Everything hurts and I’m dying” 🤪🤕

“Everything hurts and I’m dying” 🤪🤕

nkd_transformations

Jan 20

This week @employeewellnessau seminar with over 75

This week @employeewellnessau seminar with over 75 teachers at Aviation High School to get them ready for the new term. Our segment on well-being was about stress management. What is stress, how do we perceive stress and what techniques and strategies can they use to minimise stress and the the effects.📧 info@employeewellnessaustralia.com.au

nkd_transformations

Jan 19

We often juggle many responsibilities, from work t

We often juggle many responsibilities, from work to family to personal goals.This can lead to high levels of stress, which can have a negative impact on our health and weight loss efforts. 😩When we're stressed, our bodies release the hormone cortisol.This hormone can lead to weight gain, particularly in the abdominal area.Additionally, cortisol can make it harder for our bodies to lose weight, as it can slow down the metabolism and increase cravings for sugary and fatty foods. 🫠Managing stress is crucial for weight loss, as well as overall health and well-being.There are several ways to manage stress, such as through exercise, mindfulness practices, and therapy.Exercise is a great way to manage stress and support weight loss. It not only burns calories but also releases endorphins, which are natural mood-boosters.Mindfulness practices, such as meditation, journaling and yoga, can also help to manage stress.These practices can help to reduce cortisol levels, improve focus and concentration, and promote a sense of calm.Therapy can be an effective way to address the underlying causes of stress and develop coping mechanisms. A therapist can help you to identify and address any negative thoughts and behaviours that may be contributing to your stress levels.One of our clients reached out to us a year ago, looking for some help with stress management and weight loss. We developed a plan that included her still speaking with her therapist - alongside working with us on exercise and mindfulness.As she continued these practices over the first few months, she started to notice a massive change in her body.She was losing weight for the first time in years & more importantly was feeling happier, healthier and more energised!Managing stress is crucial for weight loss and overall health and well-being.By incorporating exercise, mindfulness practices, and therapy into your routine, you can improve your chances of success on your weight loss journey.If you're looking for support on your weight loss journey, I'd be happy to chat with you more about how I can help.

nkd_transformations

Jan 17

We all know someone that tries to tell them not to

We all know someone that tries to tell them not to bother eating well or exercising 😂😭Tag them 💀😂YES we are all gonna go some day 🪦 , but exercising regularly and eating well helps you live a longer, fuller life with reduced risk of chronic illnesses and pain 🙏🏽We can’t control everything but we can do our best to reduce the unnecessary pain, illness and sickness in life! 💪🏽🤞🏼

nkd_transformations

Jan 15

THE MOST WIN-ABLE CHALLENGE EVER 🤝🤩Today,

THE MOST WIN-ABLE CHALLENGE EVER 🤝🤩Today, we’re getting our challengers set up to start from tomorrow & if you wanted to get involved, NOW is the time! ⏰1st prize 🥇2 night stay-cation valued at $1000 🏝️2nd Price🥈$500 cash gift voucher 💰3rd Place 🥉6-course degustation valued at $250 🍽️We are rewarding consistency & effort and we have a points system to help you win. Tick off the following daily on our app to earn points:☑️ Hit 10k steps per day
☑️ Do a minimum of 3 of your planned training sessions each week
☑️ Hit your nutrition goal each dayYou’ll get access to our APP where we will track and measure everything to get you to your goal.You will have your own training plan, movement calendar, nutrition plan, weekly and daily check ins, accountability group and access to 8 macro-friendly NKD recipe books! 👏🏼Plus we’re capping it at 20 members to give YOU more chance to win 🫵🏼If you’re ready to make a change and see real results, (and like your chances of winning some epic prizes) send us a message today or email feelgood@nkdtransformations.com to find out more!#challenge #fitnesschallenge #fitness #health #weightloss #weightlosschallenge #fatloss #fatlosschallenge #healthy #healthyhabits #challengeprizes #onlinechallenge #onlinetraining #onlinenutrition #accountability #accountabilitychallenge

nkd_transformations

Jan 14

@stephen_nkd kicking off 2023 with one of our firs

@stephen_nkd kicking off 2023 with one of our first @employeewellnessau workshops of the year for @smile_i.t._brisbane focussed on creating health, wealth and professional goals for the 2023. 🗣️Smile IT and our other employee wellness clients have planned out the whole year of their wellness calendar to improve workplace culture, employee engagement and make sure they are the employer of choice.📧 info@employeewellness.com.au
💻 https://employeewellnessaustralia.com.au/

nkd_transformations

Jan 14

Not today 👋🏼🚫🏃🏽‍♀️

Not today 👋🏼🚫🏃🏽‍♀️

nkd_transformations

Jan 10

SHARE IF YOU CAN RELATE 😂💀

SHARE IF YOU CAN RELATE 😂💀

nkd_transformations

Jan 10

Still my OG smoothie recipe - salted caramel 🤤

Still my OG smoothie recipe - salted caramel 🤤1 banana 🍌
1 date 🫘
1 cup almond milk 🥛
1 teaspoon cashew butter 🥜
1 scoop protein powder 🍚Blend and enjoy (serves one)Save for later 👍🏼

nkd_transformations

Jan 9

Don’t be that guy who doesn’t stick to their n

Don’t be that guy who doesn’t stick to their new year fitness goals, join our challenge 16th January (link in bio to apply) 🫵🏼Tag someone ⬇️ 😂

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