Movements

Movements4sure2019-10-18T13:46:20+10:00

Russian Kettlebell Swing

Russian Kettlebell Swing

By Stephen Woods|2019-10-17T05:15:24+10:00October 17th, 2019|

The Russian Kettlebell swing is a great exercise which is often performed wrong, so we thought

nkd_transformations

Mar 22

Post- squat sesh with this metcon 21-15-9 Calories

Post- squat sesh with this metcon
21-15-9
Calories on bike + chest to barDo you want to see more of our workouts?
🥵🥵🥵🥵

nkd_transformations

Mar 19

TRANSFORMATION - Coach @farisabboud ⭐️Pract

TRANSFORMATION - Coach @farisabboud ⭐️Practice what you preach!The first photo was taken about 18 months ago. Faris was feeling overworked and a little burnt out, prioritising his work and the health and fitness of his clients rather than his own.In the last year he’s been trying to focus on his own journey and recovery, finding balance between working hard & his own personal goals.Faris has lost 10kgs since November last year & is working on feeling stronger and building lean muscle at the same time!We’re super proud of him! We know as a trainer it can be split shifts, 4am alarm clocks and lots of time spent on your feet, so we’re proud of you for spending some time on YOU even when you might not have felt like it!Faris said “I’m feeling amazing and very happy with the effort and with the fact that I’m really looking after myself”DM us if you’d like help finding balance and finally reaching those fitness/health goals ⭐️#results #progress #fitness #fitnessprogress #fitnessresults #training #nutrition #pt #onlineprogram #nkdapp #nkdtransformations

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Mar 19

How to finally hit that protein goal! Swipe to fin

How to finally hit that protein goal! Swipe to find the easiest way ➡️➡️

nkd_transformations

Mar 17

Trying to lose weight over 45+ years old… have a

Trying to lose weight over 45+ years old… have a swipe, we hope this helps! 🤓🙌🏼#weightloss #fatloss #health #over45 #weightlossover40

nkd_transformations

Mar 15

Massive congratulations to our challenge winners 🏆1st place: @ez_jane85
2nd place: @mattcalsy
3rd place: @abbeyfluffyIt was soo good to get out and deliver Erin and Matt’s prizes. Since it was an online challenge, we couldn’t get to Paula 😢 but we got on the phone and sent over her $250 prize 🤑This was titled “The Most Winnable Challenge Ever”.It wasn’t based on weight loss or transformations. It was based on building better habits and ticking boxes ✅We decided we wanted to reward consistency, and that’s exactly what we did.$1750 worth of prizes for our most consistent members 💰Stay tuned for our next challenge coming soon🤩🙌 (with more prizes 💰)#Challenge
#consistency
#winners

nkd_transformations

Mar 14

Everyday 🔒🤎💪🏽

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Mar 13

Don’t just take our word for it 🤎 Take a swip

Don’t just take our word for it 🤎 Take a swipe and hear what some of our members said ⭐️⭐️⭐️⭐️⭐️

nkd_transformations

Mar 12

Working out is not just about getting fit, it’s

Working out is not just about getting fit, it’s also about feeling good inside and out! Here are 5 unusual benefits of working out that you might not have heard before:1. Boosts creativity - Exercise increases blood flow to the brain, which can help spark new ideas and creative thinking! 🧠🎨2. Better sleep quality - Regular physical activity can improve sleep quality and help you fall asleep faster. Say goodbye to restless nights! 😴3. Sharpens memory - Working out can help improve memory retention and cognitive function, making it easier to learn and remember new things. 🤔📚4. Reduces inflammation - Exercise can help reduce inflammation in the body, which is linked to a range of health problems including arthritis and heart disease. 🙅‍♀️🙅‍♂️5. Increases self-esteem - Feeling good about your body and what it can do can boost your confidence and self-esteem. So get moving and start feeling good about yourself! 💪😎Remember, working out is not just about looking good, it’s about feeling good too!Get those endorphins pumping and start reaping the benefits of exercise! 🏋️‍♀️🏋️‍♂️#WorkoutBenefits
#FeelGood
#HealthyBodyHealthyMind
#GetMoving
#ExerciseMotivation 💪

nkd_transformations

Mar 4

Full body KB only workoutHalos Goblet squats

Full body KB only workoutHalos
Goblet squats
Clean
Kettlebell swingsGrab a friend and try it!

nkd_transformations

Mar 1

On wednesdays we wear pink 💘😜Coach Karen t

On wednesdays we wear pink 💘😜Coach Karen takes us through a dumbbell only workout wearing @cleoharper_activewear

nkd_transformations

Feb 28

FIVE DIET CULTURE HABITS THAT GIVE US THE ICK 🥴

FIVE DIET CULTURE HABITS THAT GIVE US THE ICK 🥴Do you have any you’d add to the list - comment below ⬇️#food #dietculture #nutrition #nutritionculture #healthymindset #relationshipwithfood #healthyfood #healthyrelationshipwithfood #bodypositivity #weightloss #fatloss #diethacks

nkd_transformations

Feb 28

Coach @farisabboud takes us through an upper body

Coach @farisabboud takes us through an upper body strength workout for those at the gym 💪🏽Hit save and tag us in your next upper body sesh 🔥

nkd_transformations

Feb 27

SPRINT WITH US 🏃🏽‍♂️30 seconds SPRI

SPRINT WITH US 🏃🏽‍♂️30 seconds SPRINT, 30 seconds recovery (fast walk / slow jog) x12 roundsMake sure you warm up & cool down 🔥We love this session because it’s high intensity, short & sharp, effective & it gets us outdoors in the sunshine!Try it and tag us! 👏🏼

nkd_transformations

Feb 26

Our amazing client @thanasi_keskinidis just comple

Our amazing client @thanasi_keskinidis just completed his 16 week plan with us and lost a whopping 9.4kgs 🔥👏🏼Thanasi was on a calorie deficit of around 2400 calories where he could be flexible with his food choices, working towards the calorie and protein goal. 🥗His workout program consisted of 4-5 weights sessions, and one hurdle we overcame together was pushing him harder, and allowing him to feel confident to choose heavier weight options and challenge himself within the workouts for maximum results. 💪🏽He completed his check ins regularly so that we could keep him accountable, and adapt as we go!We’re super proud of his results 👏🏼If you need help to lose 5-10kgs, click APPLY NOW at the link in our bio!#weightloss #fatloss #musclegain #gym #gymlife #gymprogress #weighttraining #macros #caloriedeficit #healthy #strong #onlineprogram

nkd_transformations

Feb 25

What goes through my head doing single leg RDLs 😂💪🏽

nkd_transformations

Feb 24

BACK DAY BBY 😮‍💨Girls PSA 🎤 - a stron

BACK DAY BBY 😮‍💨Girls PSA 🎤 - a stronger back, gives the appearance of a tighter waist 😏💪🏽🔥

nkd_transformations

Feb 21

Strength is all relative to YOU! 💪🏽Is any

Strength is all relative to YOU! 💪🏽Is anyone else in the 5% strongest humans club? Comment below ⬇️ 💯

nkd_transformations

Feb 21

📲 Having the NKD app allows you to:✔️ Vie

📲 Having the NKD app allows you to:✔️ View your calendar / plan
✔️ Track all of the weights used for sessions
✔️ Sync to track all food calories/macros
✔️ Provide you with exercise videos
✔️ Celebrate milestones
✔️ Message your coach
✔️ Track all measurements, stats and body photosThis gives us a complete birds-eye view of your training. From the app and the other apps synced, we can see all aspects of your health including your workouts, nutrition, mindfulness, steps and sleep.We, as coaches use the app to accelerate your results by:✅ Monitoring plateaus & progress
✅ Reviewing progress through photos, weights, times.
✅ Keeping you accountable to the program and ensure you’re sticking to it
✅ Delivering a progressive program and adapt easily as needed
✅ Communicate with clients daily via messengerWe are here with you every step of the way - it’s like having a health and fitness coach with you, everywhere you go!Link in bio to add yourself to the waitlist!#onlinecoach #trainerize #nkd #nkdapp #onlinetraining #onlineprogram #onlineworkout #onlinept #personaltrainer #health #fitness #wellness #steps #dailysteps #nutrition

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Feb 19

On the menu for tonight - high protein mexi-bowls

On the menu for tonight - high protein mexi-bowls (on a plate 😜)🍲Mince cooked with onion, capsicum & taco seasoning
🍚rice
🥑 avocado
🥬 your choice of salad (we just did lettuce as that’s what was left in the fridge)
🌽 corn kennels
🧅 red onion on topSuper simple and ready to eat in 15 mins ⏰

nkd_transformations

Feb 18

Getting my first body weight pull up was HARD! I h

Getting my first body weight pull up was HARD! I had to train consistently and work hard towards this specific goal, but once I achieved it, it was an exercise that made me feel STRONG!My tips to get your first one:✔️ Train the muscle group - you’ll need a strong back so complete back strengthening exercises such as lat pull downs, bent over rows, inverted rows etc✔️ Utilise negatives and holds (jumping up to the bar, holding, and then lowering slow)✔️ Feet assisted pull ups - set up a barbell and keep your heels on the floor/box - only use the feet for assistance and as you get stronger lean into the feet less.✔️ Consistency - you won’t get it straight away, it’s a skill and strength you’ll need to practice regularly each week.What’s an exercise or skill you’ve achieved that’s made you feel strong?

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