Reset Password - NKD Transformations

Reset Password4sure2020-08-25T11:31:03+10:00

nkd_transformations

Aug 17

REMINDER ‼️Two people can eat exactly the SA

REMINDER ‼️Two people can eat exactly the SAME meal plan & do exactly the SAME workouts and still look DIFFERENT….Why? 🤔- Different bodies with different metabolisms built up from previous diets, training etc- Different jobs and activity levels throughout the day- Different movement - some people move more at rest, fidget, clean, play with kids/dogs etc more.- Different intensities at training sessions- Different starting body weight- Not sleeping / resting for the same time- Different ages / genders / heights- Different body structure - genetics will come in to play when it comes to where your body naturally stores fat first.As humans, we are unique! Our fat loss plan will need to be customised and our results will happen at their own pace, so stop comparing yourself to others 🤎🤓We have a new FAT LOSS INTENSIVE program starting soon - stay tuned for info!#onlinecoach #fatloss #fatlosscoach #fatlosscoaching #fatlossintensive

nkd_transformations

Aug 15

Are you eating “healthy” and not losing fat or

Are you eating “healthy” and not losing fat or not as lean as you want to be…. READ ON! 🤓When it comes to losing body fat, a calorie deficit is key. 🔑
This means burning more than you’re consuming. If you’re not losing body fat, it’s likely that you’re consuming more than you think (even if those foods are considered “healthy”)A lot of “healthy” foods such as salmon (and other oily fish), avocados, fruit smoothies & steak etc can actually be really HIGH in calories. ⏏️This does NOT mean that you should stop eating these nutrient dense foods.🤭But, it does mean that you may need to manage your calorie control, and vary the foods you eat.🫣This is where food tracking comes in. You will understand how many calories are in the foods you eat, and where you can trim down calories if needed to help you lose body fat.It’ll also help you understand macronutrients more. You might find you’re eating a lot of foods super high in fats and carbs (fats and carbs are NEEDED FOR THE BODY but you may be over consuming) and then you can manage this, by increasing the lean protein you eat.🍳Reach out if you need help on this.🤗We will be starting our new FAT LOSS INTENSIVE program in a few weeks. This program is specifically for people who need extra support, accountability and education around food. It’s for people with a minimum of 10+kgs to lose, who have no where to start or have tried in the past and never succeeded. Stay tuned for the details dropping soon!#health #healthy #healthyfood #healthybody #healthylifestyle #healthfood #fatloss #fatlossintensive #fatlosscoach #weightloss #lean #shred

nkd_transformations

Aug 14

Do you struggle to hit your protein target? 🫣🥩🍗You’re definitely not alone, this is one of the most common issues we see with people who track their calories on a fat loss diet. 📲Swipe through & follow this guide. Generally this is the easiest way to increase protein without going over calories & remember that planning is KEY when it comes to hitting your macronutrient targets!Protein is essential for a LOT of things within the body & protein has been shown to massively help the fat loss process so don’t skip this step.#nutrition #fatloss #weightloss #protein #proteintargets #fatloss #proteinforwomen #proteinforfatloss #weightlosscoach #fatlosscoach #healthy #healthybody #health #foodtracking #calorietracking

nkd_transformations

Aug 13

How to know if you need a rest day? 😴As we k

How to know if you need a rest day? 😴As we know, rest is super important for your recovery which leads to good long term results. Without rest, our muscles don’t grow and repair & things like our muscle tone, fat loss, skin, hair, nails can be negatively affected. ❤️‍🩹However, when you’re starting in your journey, you’re likely going to have a lot of days with low motivation & while we are building up the routine and discipline to train consistently, you don’t want to take TOO MANY tests where you’re not progressing.So how do you know if you should take a rest day or if you’re just feeling lazy and need to push through…Ask yourself:
❓Do you feel sore (more so than usual doms) or injured to the point where your movement pattern is affected?
❓Has your training plan or coach advised a rest?
❓Do you feel fatigued, struggling to concentrate mentally and physically?
❓Have you completed all of your allocated workouts?
❓Are you highly stressed, sick or have had really poor sleep/rest today?If you answered yes, it might be time for a rest day. 🧘🏻‍♀️If you answered no, your motivation might be low & you may just be trying to make excuses. 🥹We usually advise a minimum of 1-2 rest days per week.If you hate sitting still, on a rest day from the gym, you can still take part in low intensity movement such as stretching, yoga or walking, to aid your recovery.#recovery #fatloss #strength #gymlife #femalesthatlift #femalefitness #restdays #health #mindset #lifestyle #fyp #fy #healthcoach #fatlosscoach #protein #weightlosscoach #onlinecoach

nkd_transformations

Aug 10

IMO when you drastically diet, it always catches u

IMO when you drastically diet, it always catches up on you. 🫠Try to massively reduce calories by skipping a meal… end up with the munchies 8pm at night. 🍫🍬🍭🍪🍩Try to eat really “clean” for three days then end up on a weekend binge…🍕🍟🍔🌭🍷Sound familiar?This is because you’re dropping your calories TOO LOW. You’re body is hungry and craving your favourite foods that are being restricted.This is really common, because people naturally want results FAST, so they think that dropping them lower will create better results… 😩We usually aim to drop calories by 10-15% of maintenance calories. This usually looks like no more than 150-300 calories max.Having a smaller calorie deficit allows you to consistently stick to the diet, see a healthy weight loss & sustain this plan long term.You’ll get better results & actually still enjoy life too!

nkd_transformations

Aug 10

Losing weight can actually be quite simple but KEE

Losing weight can actually be quite simple but KEEPING IT OFF can be the challenging part. 😵‍💫This is because most people see a diet or training as a temporary phase.Whilst you won’t ALWAYS need to eat in a calorie deficit, the changes that you make will have to be lifelong to create lifelong results. 💪🏽If your old habits led you to weight gain, low self esteem and an unhealthy body - then 6-8 weeks of dieting isn’t the answer.We have to create new habits that we can take into our new lifestyle to keep that healthy body in shape all year round.Small changes ✅
Consistent changes ✅
Sustainable changes ✅Our new coach @farisabboud is looking for 5 more people who are looking to drop 5kgs of body fat and actually keep it off! If this is you, reach out today 👋🏼💯#weightloss #fatloss #results #progress #pt #personaltrainer #coach #fatlosscoach #fatlosstips #health #healthybody #gymlife

nkd_transformations

Aug 8

Want to lose weight consistently WITHOUT dropping

Want to lose weight consistently WITHOUT dropping your favourite foods?You’re going to have to make SOME sacrifices to get to your goal, but with good planning & preparation, you shouldn’t have to cut out or heavily restrict foods you love!Swipe to see how our clients get amazing fat loss results WITHOUT losing their social life completely!#fatloss #fatlosstips #fatlosshacks #fatlosscoach #weightloss #food #nutrition #nutritioncoach #nutritioncoaching #trackcalories #mfp #myfitnesspal #nonrestrictiveeating #flexibledieting

nkd_transformations

Aug 4

Please welcome our latest recruit, Faris to the NK

Please welcome our latest recruit, Faris to the NKD coaching team 🤗Faris has 8+ years fulfilling his passion to change people’s lives in a positive way. He empowers his clients to achieve their goals through mindset coaching.Faris’ specialities lie within the LGBTQ+ community, helping people to feel confident in their body! Right now he’s looking for 10 LGBTQ+ men and women who want to either lose 5kg of fat or gain 5kg of muscle and feel more confident in the next 60 days. 🌈💪🏽He provides fun & enjoyable programs with fully customised nutrition which is guaranteed to get you results - or your money back 💰If this sounds like you, or someone you know, send us a DM or comment below with “Tell me more” 🙌

nkd_transformations

Aug 2

Do you struggle to eat enough protein during the d

Do you struggle to eat enough protein during the day?My tip would be to start EARLY. Get protein in at your breakfast or first meal of the day.✅ Protein powder to add to smoothies, oats, and yogurt
✅ Eggs or meat (such as bacon or sausages) to have with toast, veg etc.I’ve been enjoying a double protein scoop smoothie to get me 40g of protein before the day has even started 💪🏽

nkd_transformations

Aug 2

You can train train train but without the food com

You can train train train but without the food component, your results will be massively limited. 🤷🏻‍♂️Nutrition doesn’t have to look like 1200 calories and chicken and broccoli….Changing your diet can look like small subtle but important changes such as:Portion Control
Food tracking & calorie counting
Increasing protein at meals
Eating less processed foods
No eating out / takeaways
Reducing alcohol intake
Eating more plants
Drinking more water
Eating bigger meals to avoid snackingBy implanting just 1-2 of these small differences, you could see a MASSIVE difference in your body!If your ready to make some small changes to see big results, join our next intake of coaching! Click the link in bio to register your interest!#gym #gymlife #results #nutrition #fy #fypage #fitness #fit #strong #food #healthy #fatloss #weightloss #health #healthylifestyle

nkd_transformations

Aug 1

Josh is 4kgs down 👏🏼 these photos were taken

Josh is 4kgs down 👏🏼 these photos were taken about 5 weeks apart. 🔥After leaving the army, Josh felt a bit lost with his training. His role in the army was very active, and moving to a job where he didn’t move as much, left him lacking routine.He reached out to us, and he’s been smashing it ever since. 💪🏽 🔥We’re offering 5 free consultations if you’d like to change your lifestyle to a more active one, send us a message to claim yours! 📧

nkd_transformations

Jul 31

Are you making any of these common dieting mistake

Are you making any of these common dieting mistakes?With some support and guidance you can avoid the yo-yo dieting and time wasting to smash your goals a lot quicker!Next intake starts soon - add to the waitlist to find out more (link in bio)#diettips #diethacks #dietnewbie #gym #gymlife #gymnewbie #fatloss #weightloss #fatlosscoach #health #healthcoach #healthylifestyle #healthy #healthytips

nkd_transformations

Jul 31

GREEK STYLE 🇬🇷 TURKEY 🦃 BURGERS 🍔Hi

GREEK STYLE 🇬🇷 TURKEY 🦃 BURGERS 🍔High protein ☑️
Easy to track ☑️
Low carb Low Fat ☑️
Easy to follow recipe ☑️
Tasty AF ☑️Swipe for full recipe & tag us in your creations 📷#food #healthyburgers #healthyfood #healthfood #healthyrecipe #healthylifestyle #cookathome #recipebook #freerecipebook #turkeyburgers #burgers #burgerrecipe

nkd_transformations

Jul 31

✅ Do 3 out of 4 of your workouts. ✅ Get 7000 s

✅ Do 3 out of 4 of your workouts.
✅ Get 7000 steps instead of 10,000
✅ Hit your protein goal 5 days out of 780% consistently is better than 100% inconsistently.So many people give up, because things aren’t perfect & in the real world, life is NEVER perfect.So do what you can & remember something is always better than nothing!

nkd_transformations

Jul 29

When it comes to fat loss - calorie control is the

When it comes to fat loss - calorie control is the number 1 priority.But here’s WHY you should look at food quality as well as as quantity:✅ More volume of food
✅ Feel full and satisfied
✅ Increased energy levels
✅ Improved sleep quality
✅ Hormone regulation / improved mood
✅ Better skin, hair & nails
✅ Improved recovery
✅ Increased muscle growth#food #healthyfood #fatloss #healthyfatloss #healthylifestyle #nutrition #nutritioncoach

nkd_transformations

Jul 26

NEXT INTAKE FOR COACHING 1st AUG.Join the waitl

NEXT INTAKE FOR COACHING 1st AUG.Join the waitlist (link in bio)https://nkdtransformations.com/apply-now/

nkd_transformations

Jul 26

“I’m in a calorie deficit, but I’m not seein

“I’m in a calorie deficit, but I’m not seeing results.”PLOT TWIST - you aren’t actually in a deficit then. 🫣By definition a calorie deficit is where you are expending more than you’re consuming.We often find that people totally OVER ESTIMATE how much activity they do and UNDER ESTIMATE how many calories they are consuming.It’s easy to underestimate calories from liquids, sauces, alcohol, incorrect tracking/measuring, empty calories etc, so this is actually very common and not something to be ashamed of.Ask us today what your calories SHOULD actually be sitting at & we can help you get back on track.And, our next intake for transformation coaching is 1st August, so jump on our waitlist to be first in line. (Link in bio)#caloriedeficit #fatloss #weightloss #fatlosstips #fatlossjourney #calories #macros #nutrition #nutritioncoaching #food #health #lifestyle #fy #fyp #fypage

nkd_transformations

Jul 25

We live in a country where we are extremely lucky

We live in a country where we are extremely lucky enough to have access to eat an array of foods. 🌎Yet, for our culture, food can still cause feelings of anxiety, shame, confusion. 😫Food should be something that we enjoy and that makes our bodies and minds feel good. 💪🏽But unfortunately for most, eating the wrong foods can make you feel bloated, lethargic, guilty and extremely negative.Once you understand what foods are required for your body and learn how to cook them in ways you enjoy… food doesn’t have to be such a negative experience. 🫶🏼You’ll start to “crave” nourishing foods rather than processed foods so it won’t be a mental struggle to cut out the junk.And not only will your body composition massively change, you’ll see improvements in lots of things such as skin, hair, nails, energy, mindset, focus and stress.It won’t happen over night though, you’ll need to begin to understand different food groups and when / what to eat for your goals & body. ✔️For us, this usually begins with tracking food for a period of time. It helps us gauge portion control, and macro/micro nutrients. We can look at trends in the results based around the plan we’ve followed 📊Once you’re at a place you’re happy with, and you feel confident tracking… you’ll begin to intuitively know what your body needs and be able to maintain that weight and healthy relationship with food.If you have a bad relationship with food and dieting, and you need some help with this. join our waitlist now. Next intake is 6th August.LINK IN BIO TO REGISTER THE WAITLIST ✅

nkd_transformations

Jul 25

Only half way into her 8 week program & already 3.

Only half way into her 8 week program & already 3.2kgs down 🔥 Amazing work @jennifer.calabrigo 👏🏼Photos are showing the changes in body composition and we’re super happy with the progress she’s making. 📸Jens training plan is a 3 day workout split - one full body, one lower and one aerobic base work. She’s eating over 1700 cals per day. So the program is super sustainable in her busy lifestyle and easy to follow along with week to week.She’s been super consistent at following her plan & we’re excited to see where she takes this!Our next intake is Monday 1st August - join the waitlist by clicking the link in bio today!#weightloss #fatloss #results #onlinecoach #onlineprogram #healthy #lifestyle #pt #trainer #progress

nkd_transformations

Jul 24

It sounds contradictory but you need a plan with B

It sounds contradictory but you need a plan with BOTH 🤎 Your fat loss journey should and can be both! This is how our clients get real, long lasting results… because they have a coach in the corner to tell them when to push harder, and when it’s okay to relax! No one can be 100% perfect all of the time, and if you have a rigid plan with no room for errors, you’ll never succeed!#fatloss #fatlossjourney #fatlossmindset #fatlosstips #fstlosscoach #fatlosshacks #personaltrainer #fyp #fy #fypa

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