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nkd_transformations

Dec 2

Weekends are always tricky to stick to plan, ESPEC

Weekends are always tricky to stick to plan, ESPECIALLY during the festive season. 🎉Just remember - you don’t have to be PERFECT - just be prepared, eat & drink in moderation, and make smart calorie choices!DM us if you struggle with weekends and we can send you our EATING OUT e-book guide, to ensure that you can enjoy life without going completely off track!#balance #balancediet #healthy #healthymindset #healthylifestyle #health #weekends #macros #iifym #pt #coach #tip #fridays

nkd_transformations

Nov 29

What’s the difference between Flexibility & Mobi

What’s the difference between Flexibility & Mobility?FLEXIBILITY is the ability of the muscle groups to lengthen through full range of motion.MOBILITY is the ability of a joint to move actively through full range of motion. (Strength through range)Both are important… here’s why-✔️ Prevent injuries
✔️ Improve skill in more challenging movements
✔️ Help you lift through full range of motion and therefor make your strength movements more effective
✔️ Improve posture and reduce aches pains & niggles
✔️ Help with day to day tasks such as bending down to the floor, reaching for things, etcAs little of 5 minutes pre & post workout can make the difference to get your body ready for exercise and recover well 🙏🏽 🧘🏻‍♀️

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Nov 28

CYBER MONDAY! 💻 📲 🤑Our 30 day reboot is

CYBER MONDAY! 💻 📲 🤑Our 30 day reboot is back for only $149.You’ll get:
✔️ Personalised Nutrition Plan
✔️ Access to the app to track and measure
✔️ x4 weekly check ins with the trainer
✔️ Access to Recipe e-booksDon’t miss out - offer will NOT be extended & this is one of our most loved intro programs!Link in stories to purchase or send us a message!

nkd_transformations

Nov 24

Okay so our favourite @noodlebroadbeach closed dow

Okay so our favourite @noodlebroadbeach closed down (iykyk) so we made the poached curry chicken at home!Ingredients 👇🏽
Chicken Breast
Basmati Rice
Tamari Soy Sauce
Curry Powder
Onion
Coconut milk
Chilli oilPS bring back @noodlebroadbeach 💔

nkd_transformations

Nov 23

FIT FEST ~ PT 3Hot / Cold Plunge PoolsIce ba

FIT FEST ~ PT 3Hot / Cold Plunge PoolsIce baths are a mental and physical challenge for everyone.When you alternate between immersion in cold and hot water, your body alternates between closing and opening blood vessels, which stimulates blood flow and has the following benefits:🧊 Reduced Inflamation
🔥 Faster recovery
🧊 Reduced pain soreness and swelling
🔥 boost immune function
🧊 improved delivery of oxygen and nutrients to muscle
🔥 improve circulation
🧊 improve mood
🔥 Increased ability to overcome mindset challenges
🧊 Improved sleep
🔥 Reduce muscle stiffnessBig shout out to the legends at FITNESS FESTIVAL who got out of their comfort zones and thank you @p3recoverygoldcoast for hosting us 🤎

nkd_transformations

Nov 21

FIT FEST ~ PT 2BREATHWORK MASTER CLASS 😮‍💨🙏🏽Massive thank you to the incredible @coachhola who led and guided this powerful Breathwork session 🙏🏽

nkd_transformations

Nov 21

FIT FEST ~ PT 1We had two workouts 🏋🏽‍♀️We started the day with a big sweaty team sesh broken down into :12 MINS-
20 burpee buy in then…
15 wall balls, 12 ground to overhead, 9 box jumps AMRAP12 MIN MAX TEAM ROWER METRES-
30 second rower sprint, 12 dumbbell thrusters, weighted sprint then rest until next turn! Max metres as a team on the rower 🛶FINISHER - first to 100 calories
5/8 calorie sprint in your teams on the bike!And, we then finished the day with a slower Pilates floor work sesh - focussed on ABS & ASS, with a nice stretch flow to cool down 🧘🏻‍♀️How good is moving your body in new ways 😍🔥 🔥 🔥 🔥 🔥

nkd_transformations

Nov 19

FIT FEST ❤️‍🔥🌊🧘🏻‍♂️🏋🏽‍♀️Videos to come 🎥…

nkd_transformations

Nov 17

Have you lost the “motivation” to train?Tha

Have you lost the “motivation” to train?That’s ok, motivation will come & go.Check out these tips to get back into it 👇🏽🏋🏻‍♂️ Try something new (maybe you’re bored with a repetitive plan)👯‍♀️ Train in a group or with a friend🗣️ Talk to your coach or get a coach⏰ Set your alarm & build discipline - it’s okay to just go through the motions sometimes and tick the box📝 Re-think your goals - maybe these have changed🧘🏻‍♀️ Keep it simple. Try shorter workouts, x3 times a week, don’t over complicate what you need to do.Stuck in a rut? Reach out today for a complimentary consultation 🤝

nkd_transformations

Nov 17

The countdown is on!! ❤️‍🔥Only 2 more day

The countdown is on!! ❤️‍🔥Only 2 more days until FIT FEST!! There are only a few tickets remaining so click the link in our bio to secure yours before they sell out!📍 Burleigh
📅 Saturday 19th November@the_strengthcollective
@p3recoverygoldcoast
@coachhola

nkd_transformations

Nov 15

Not sure if females should be lifting weights? SWI

Not sure if females should be lifting weights? SWIPE to find out just some of the amazing impacts of resistance training as a female 💃🏽#femalestrength #femalefitness #femalefatloss #wedshred #fitness #health #fatloss #fatlosscoach #weightloss #weightlosscoach #tone #lift #gym

nkd_transformations

Nov 14

15 minute ⏰ PESTO CRUSTED SALMON and at 42g of p

15 minute ⏰ PESTO CRUSTED SALMON and at 42g of protein you’re going to want to save this one 🐠🤤📖👩🏻‍🍳#healthyfood #heathylife #heathyeating #freerecipe #salmonrecipe #pestosalmon #cooking #healthycooking #fatlossrecipe #highprotein #highproteinrecipes

nkd_transformations

Nov 13

Here’s to strong women 💪🏽Sunday workout

Here’s to strong women 💪🏽Sunday workout ft @lskd.hq who are going to be gifting everyone at the Fit Fest next weekend some goodies!Grab your ticket before they run out, link in bio 🤎

nkd_transformations

Nov 9

STOP trying to wing it! 🥲 Did you know that all

STOP trying to wing it! 🥲 Did you know that all of our NKD clients have access to our app. On the app they can find their fully customised program, which includes exercise videos & clear workout descriptions and timers, along with messenger to check in with their coach anytime! You’ll never feel lost again in the gym!Most clients that start with us, are looking for that extra bit of support and guidance. Some have barely ever used a gym, some have had a long period of time off, some are feeling super self conscious.At NKD, you have your PT in your phone anytime you need!

nkd_transformations

Nov 8

Doing one workout and feeling like a QUEEN 👸🏼

nkd_transformations

Nov 7

Are you finding it harder to lose weight as you ag

Are you finding it harder to lose weight as you age? 🧓🏽👩🏻‍🦳This could be due to a loss in muscle mass that happens naturally as we age.Counter balance your dieting with some kind of resistance training (including weights, bands or cables) to ensure you’re maintaining your muscle mass and speeding up your metabolic rate.

nkd_transformations

Nov 4

Sometimes we can be our own worst enemy. When it c

Sometimes we can be our own worst enemy. When it comes to achieving our goals, the only person standing in our way is OURSELF!How often have you talked yourself out of a diet or an exercise program because “it’s not the right time” or “you’re too busy” ?This is super common, but once you take responsibility for how you show up each day, you can have amazing success! ⭐️

nkd_transformations

Nov 3

Do you have your ticket yet for Fit Fest Saturday

Do you have your ticket yet for Fit Fest Saturday 19th November?!The incredible @coachhola will be there taking us through the breathwork & mindset masterclass - you won’t want to miss this, he is the master in his field!Along with Coach Hola, we have x1 workout, a Pilates session, cold hot plunge therapy pools, lunch, Goodie bags & pop up shops! All for only $69 pp!Get your ticket today by clicking the link in our bio.All fitness levels welcomed and encouraged 💙📍 Burleigh
📆 19/11
⏰ 10-2

nkd_transformations

Nov 2

Listen up MEN, we’re looking for you 🫵🏼W

Listen up MEN, we’re looking for you 🫵🏼We’ve had 3 spaces open up for male coaching clients (and 1 spot is already gone 🔥)Coach @stephen_nkd will be coaching you through the exact plan that he used for himself to get in the best shape of his life.If you:
💪🏽 Want to build lean muscle
🏋🏻‍♂️ Feel stronger in the gym
🔥 Shred the dad bod / beer bellyThen this program is for you. 🙋🏻‍♂️DM us today to find out more & get in fast because once the last 2 spots go, applications will close for November! 👏🏼SWIPE to check out some of the amazing transformations from NKD clients! 🏆#strength #muscle #leannuscle #musclebuild #crossfit #sports #health #menshealth #fitdad #dadbod #strong #strongmen #gym

nkd_transformations

Nov 1

When someone asks what we do for work…. Lil bit

When someone asks what we do for work…. Lil bit of everything really 🤪We believe that we have the most success compared to other fitness coaches, because we take a birds eye view of our clients lifestyles & support them in all aspects. 🦅👁✔️ Less Stress ✔️ Better Food ✔️ Effective Training ✔️ Keep you Accountable ✔️ Improve Health Markers ✔️ Changing the Mindset ✔️ Promoting mindfulness ✔️ Tracking and Measuring Progress ✔️ Creating an Active LifestyleJoin a support network like no other… now taking applications to work with us in Nov! 📲

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