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nkd_transformations

Oct 4

Slogging away in the gym? Double sessions… never

Slogging away in the gym? Double sessions… never recovering…feeling sore… but STILL not seeing the results you want? 🫠We see you! 👀Eating right is the secret gym weapon 💪🏽Once you understand:✔️ macro and micro nutrients
✔️ your personal calorie requirements + portion needs
✔️ how to track + cook balanced mealsYou will ACCELERATE your gym sessions and see results much faster ❤️‍🔥🚀Get ready to feel stronger, fitter, have more muscle definition, shred unwanted body fat, and recover quicker!Understanding how to eat HEALTHY does not have to be restrictive.Join our free Facebook group for all of our nutrition hacks and if you’d specifically like help with your own personal goal, add to our waitlist for our next nutrition coaching intake 🔥 Links in bio!!

nkd_transformations

Oct 3

RESULTS JUST IN 🚀Our member Dayl is down 7kg

RESULTS JUST IN 🚀Our member Dayl is down 7kgs in body weight!! 🔥As a gym owner, Dayl knows the importance of being healthy and strong, and whilst she was consistently exercising, the stress & busy lifestyle of being a business owner and mum had affected her food choices and accountability.We worked on regular check ins, tracking and nutrition guides to make sure that Dayl hit her goals consistently!She’s worked super hard and looks and feels incredible! 🔥Now Dayl is at a sticky point, a weight goal she hasn’t been able to get under previously, so we’re working with her to overcome that last hurdle! 💪🏽If you’d like some more info on how Dayl got this far, head into our FREE Facebook community group where we share all of our tips and secrets to fat loss 🔥 LINK IN BIO 🙌🏼

nkd_transformations

Oct 3

Self care + Self Love = Self Respect.We encoura

Self care + Self Love = Self Respect.We encourage exercise not only for physical health but for building a strong mindset and to improve mental health.When I exercise I’m telling myself “I value myself enough to prioritise my health”Exercise has taught me to have discipline, it’s boosted my confidence, it’s allowed me to overcome challenges and manage my stress.Who else is ready to show themself RESPECT ✊🏼Pssst keep your eyes peeled over the next couple of days, as we announce our next FREE 21 day challenge. Click the link in my bio to add yourself to our Facebook group to hear more 👀

nkd_transformations

Sep 28

Easy, macro-friendly spag bol at only 207 calories

Easy, macro-friendly spag bol at only 207 calories! An easy and yummy dinner that the whole fam can enjoy!Save this for later & Tag us if you make it 🙌🏼#recipe #healthyrecipe #healthyspagbol #cook #food #health #wellness #nutrition

nkd_transformations

Sep 26

YOU CAN DO HARD THINGS 🤝

YOU CAN DO HARD THINGS 🤝

nkd_transformations

Sep 18

There’s only 14 more Mondays left of 2023… but

There’s only 14 more Mondays left of 2023… but it’s NEVER too late to start. Link in bio to add yourself to our waitlist, next intake will be soon 🔜

nkd_transformations

Sep 12

Finding it hard to manage your time? Guilty of pro

Finding it hard to manage your time? Guilty of procrastinating? Feel overwhelmed in your fitness journey?Use the 5 minute rule…If a task takes 5 minutes or less (eg packing your gym bag, or making a protein shake) then DO IT NOW!For bigger tasks that takes longer than 5 minutes (eg meal prepping), break it up into smaller, more manageable steps, that will lead to the task being completed (eg write a shopping list, drive to the shops, purchase ingredients, prep etc)Hope this helps 🤝

nkd_transformations

Sep 8

Find this happening to you regularly?Extreme cr

Find this happening to you regularly?Extreme cravings or a need for snacks outside meal times is usually caused by one of three things:❌A lack of good quality nutrients in your meals which leads to energy crashes❌Not eating enough volume / calories at meal times, left feeling hungry between meals❌ BoredomTo avoid a snaccident, ensure you’re eating regular meals with adequate portions (high protein meals will keep you fuller for longer and be more nutrient dense) and change up your eating schedule to allow you to eat when you have time on your hands!Can you relate to this 😂 Comment Below ⬇️

nkd_transformations

Sep 7

Protein cookie dough in 10 mins? SAY LESS 🤤S

Protein cookie dough in 10 mins? SAY LESS 🤤Swipe for the full recipe (this recipe was taken from the NKD macro friendly recipe book, add to our free Facebook group for a copy sent directly to your email!)#cookiedough #proteincookiedough #proteinballs #proteinrecipe #highprotein #healthytreats #healthyfood

nkd_transformations

Sep 5

If your weight loss is stalling, firstly, remember

If your weight loss is stalling, firstly, remember that it’s totally normal & practicing patience is going to be crucial in committing to your goals long-term!There are many factors at play when our weightloss starts to plateau (including age, hormones, medical conditions, medicines, calorie intake, activity level, training plan, stress levels and more!)If you have been plateauing for several weeks… swipe to hear my to 3 tips to think about ->#weightloss #fatloss #fatlosscoach #weightlosscoach #healthyweightloss #healthynutrition #nutritioncoach #nutrition #weightlossplateau #weightlossplans

nkd_transformations

Sep 4

Brightening up your rainy Monday with some memes t

Brightening up your rainy Monday with some memes that made us chuckle this week 🙊⛈️ #mememonday #nkdmemes ➡️➡️

nkd_transformations

Sep 3

MORE RESISTANCE TRAINING = MORE MUSCLE = MORE CALO

MORE RESISTANCE TRAINING = MORE MUSCLE = MORE CALORIE BURN + INCREASED METABOLIC RATEFocussing solely on cardio when dieting may seem desirable to burn bulk cals, but a lack of strength training can result in muscle LOSS..Having MORE lean muscle is CRUCIAL for fat loss & here’s why:✔️ As you build muscle, your body becomes more efficient at burning fat for energy, aiding in fat loss.✔️Consistent strength training can help prevent the metabolic adaptation that can occur during extended periods of calorie restriction.✔️Resistance training increases the calories you burn during workouts and throughout the day, making it easier to create a calorie deficit for weight loss.Plus..Seeing progress in strength and muscle tone can boost your confidence & motivate you to stay on track with your weight loss goals. While the scales might not budge as quickly, resistance training can lead to a leaner, more toned appearance as you lose fat and gain muscle. 💪🏽#strengthtraining #strengthtrainingforwomen #strengthtrainingforfatloss #weighttraining #weighttrainingforweightloss #health #strength #muscle #leanmusclebuild #musclebuilding

nkd_transformations

Aug 29

No bake breakie bars - only 145 cals per serve mak

No bake breakie bars - only 145 cals per serve making them the perfect on-the-go breakie or afternoon snack!Save the recipe and don’t forget to tag us if you create these! #️⃣#recipe #recipes #healthybaking #healthyrecipe #breakfastrecipe #macrofriendlyrecipes #lowcalrecipes #nutritioncoach #nutrition #healthyfood

nkd_transformations

Aug 29

Tracking your food, but finding it hard to keep th

Tracking your food, but finding it hard to keep those calories within your goals? Swipe across to hear how we plan and set your calories in advance, so that you can hit it, every single time!#calories #calorietracking #mealplan #caloriedeficit #foodtracking #trackfood #mfp #myfitnesspal #nkd #nkdtransformations #nutritiontips

nkd_transformations

Aug 24

At NKD we provide many tools for our clients inclu

At NKD we provide many tools for our clients including meal plans, recipe books, and e-books to them stay on track with their nutrition.Ultimately we want to teach you about what your body needs, so that you can continue on for years to come!Our clients will have their own macro and calorie target (fully customised to their goals / activity levels).Swipe to read WHY you should think about tracking your food if you’re dieting & don’t forget to add into our free Facebook group (link in bio) for more nutritional guidance!#nutrition #weightloss #fatloss #fitness #nutritioncoach #nutritiontips #foodtracking #mealplanning #caloriedeficit #calories #macros #flexibledieting

nkd_transformations

Aug 20

FREE 21 day challenge starts tomorow!Join our F

FREE 21 day challenge starts tomorow!Join our Facebook group for all the details/ registration as coach @stephen_nkd goes LIVE in 1 hour time! (There are 4 spots left!!)✅ Kickstart your fat loss journey✅ RE-boost your metabolism✅ Take away the tools we give our clients!Head to the link in our bio or stories NOW! 🔜

nkd_transformations

Aug 15

Our most-loved 21 Day Metabolic Re-Set Challenge i

Our most-loved 21 Day Metabolic Re-Set Challenge is BACK and kicks off Monday 21st Aug.You could WIN $250 cash and the best part..? It’s FREE to register!Hit the link in our bio / stories. Run, don’t walk - spots are limited!More info in our private Facebook group!

nkd_transformations

Aug 15

JUST. SHOW. UP 🤝Our FREE 21 Day Challenge St

JUST. SHOW. UP 🤝Our FREE 21 Day Challenge Starts next Monday 21st August and there’s a $250 CASH PRIZE for the winner! 💰 🏆We’ll help you✔️ Build healthy habits that fit in your lifestyle
✔️ Provide you with support & e-books
✔️ Help you kickstart your metabolismYou’ll have access to:
✔️ Daily / Weekly tasks & challenges
✔️ The NKD app portal to track everything
✔️ Access to a community of challengers and supportive coaches
✔️ Training plan & nutrition guidanceTo join the FREE 21 day challenge, DM us today “CHALLENGE” or add into our Facebook group (link in bio)Do it quick, our free 21 day challenges ALWAYS sell out! We have 40 spots available, and you won’t want to miss this! 🔥

nkd_transformations

Aug 10

STOP the fad diets STOP being inconsistent STOP

STOP the fad diets
STOP being inconsistent
STOP giving up 💔START showing up
START ticking boxes
START planning ❤️

nkd_transformations

Aug 5

We went LIVE with one of our clients Lydia.Lydi

We went LIVE with one of our clients Lydia.Lydia used to be a dancer, so growing up was always about being the “lightest” and “smallest” and was never eating much, despite a lot of training.Now she’s not a dancer, and life isn’t about being the lightest, we worked with her, alongside other health professionals to help her get round this disordered eating and view her body in a more positive way.For context: Lydia trains 5-6 days a week, hits on average 15,000 per day and studies full time. She needs food to fuel ALL of that!She used to eat 1 meal/day (around 1000 calories), now she’s eating 2400 calories and thriving. Since increasing her calories she’s noticed the following:✅ Less Bloating
✅ More energy
✅ Better performance in the gym (hitting PBs)
✅ More focus when studying
✅ Memory Retention (she remembers what she’s studying)
✅ Less water retention in her stomach
✅ Looks LEANER (yep that’s right)The full video goes deep into the struggles Lydia had & how she overcame them. It’s well worth sitting for 15 minutes and watching the video below ⬇️ (link in bio)https://youtu.be/9MsXYvo0QPwIf this sounds like something you need help with, send us a message 📧

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