KT's Exercise - Fitness - Hydrotherapy

09/03/2026

Please keep safe everyone

24/11/2025

You will be greatly missed 😭💔

Celebration of Life for Ray Nicol.

05/09/2025

💙🧡Help Us Reach 10k
💙🧡
Followers by Christmas
Hi everyone, I need your help. My family and I are on a mission to reach 10,000 followers by Christmas.
Right now we're at 8,600!

Why 10k? Hitting that milestone helps us get noticed by government and big corporations-because right now, when it comes to MND (Motor Neurone Disease), the support just isn't there. Families, loved ones, and those fighting the disease are left to raise awareness and funds on their own, and that's just not fair.

Every follow, share, and bit of support helps shine a bigger light on this cause and gets us closer to change and most importantly a cure.

👉If you're not following
yet, please do.
👉If you can, share this page with your friends and family.
Damians journey and fight with MND

Together we can make some noise and push for the help that's so badly needed.
Thank you sincerely kimmy 🙏
💙🧡

29/07/2025

Coconut chickpea curry

INGREDIENTS
● 1 cup Quinoa (uncooked)
● 1 1/2 cups Water
● 1 tbsp Extra Virgin Olive Oil (or coconut oil)
● 1/2 cup Red Onion (finely diced)
● 3 Garlic (cloves, minced)
● 1 tbsp Ginger (peeled and grated)
● 2 cups Broccoli (chopped into small florets)
● 1 cup Coleslaw Mix
● 1 Red Bell Pepper (de-seeded and sliced)
● Sea Salt & Black Pepper (to taste)
● 1 1/2 tbsps Curry Powder
● 1/2 tsp Red Pepper Flakes (optional)
● 2 cups Canned Coconut Milk
● 1 cup Vegetable Broth
● 2 cups Chickpeas (cooked, drained and rinsed)
● Chopped fresh parsley and lemon wedges for garnish

DIRECTIONS

1. Cook your quinoa by combining quinoa and water in a saucepan. Place over high
heat and bring to a boil. Once boiling, reduce to a simmer and cover. Let simmer
for 12 to 15 minutes or until all the water is absorbed. Remove lid, fluff with a
fork, and set aside.
2. Heat a saucepan over medium heat and add oil. Add the onion, garlic, ginger,
broccoli, slaw mix, and red pepper. Season with sea salt and black pepper to
taste. Saute for 5 minutes or until veggies are slightly softened. Then stir in curry
powder, red pepper flakes, coconut milk, vegetable broth, and chickpeas. Bring
to a boil then reduce to a simmer. Let simmer for 10 minutes. Taste and adjust
seasoning as needed.
3. Serve over quinoa and garnish with cilantro and chopped peanuts if you wish.
Enjoy!

Ref: .com.au

28/07/2025

Toning is one of the most misunderstood goals in fitness. The truth?

Toning = losing fat + building muscle.

Doing endless reps with pink dumbbells may feel productive, but unless you challenge your muscles, you won’t see change.

Why light weights + high reps aren’t enough:
💡 They improve endurance, but not muscle size or shape
💡 If the weight isn’t challenging, your body doesn’t adapt
💡 You won’t burn more fat unless your metabolism increases (which requires muscle)

What you need instead:
✅ Progressive overload — slowly increasing weight, reps, or difficulty
✅ Compound movements — squats, lunges, push-ups, rows
✅ High-protein nutrition to support muscle growth
✅ Enough rest for recovery and repair

Muscles don’t make you bulky — they shape your body and improve strength, metabolism, and joint health.

➡️ Want to get lean, strong, and sculpted? Ditch the toning myths. A fitness expert can show you how to train and eat for real, lasting definition.

27/07/2025

Challenge: Spend 15 minutes learning something new, every day.

💭 Why this matters:
We all say we want growth — but the truth is, growth doesn’t happen without deliberate input. You need new thoughts, new ideas, new questions.
Intentional learning reminds your brain that you’re not just surviving — you’re evolving. It gives you back a sense of agency and forward movement, especially when life feels stuck or repetitive.

✨ How to do it:
Choose one format that feels good:
→ Book, podcast, TED Talk, online course, expert newsletter

Spend 15 minutes absorbing something meaningful or inspiring.

Bonus: jot down 1 takeaway. (It sticks better when you write it!)

26/07/2025

❗ How many moments have you missed while living in your head?

❗ How many conversations have you had while thinking about your to-do list?

❗ How many sunsets have you watched through a screen instead of with your eyes?

Your life is unfolding right now, in this breath, in this heartbeat. But presence isn't something that happens to you—it's something you choose, moment by moment.

Let's practice the sacred art of showing up fully ✨
1. Mindfully reduce your social media 📱
Notice when you reach for your phone. Pause. Ask yourself: "What am I avoiding right now?"

2. Connect with your body through movement 💪
Track your fitness not for perfection, but to honour what your body can do today.

3. Create sacred space with others 🤝
Put your phone away when you're with people. When you're tapping and swiping in front of someone else, you're telling them they—and this precious moment—aren't worth your full attention.
Even having your phone visible during conversations can diminish closeness, trust, and empathy.

4. Cultivate daily stillness 🧘
Meditation isn't about emptying your mind—it's about coming home to yourself, even for just 5 minutes.

5. Practice grateful awareness 📝
Write down three things you're grateful for each evening. Soon, you'll naturally seek beauty and goodness throughout your day. This is how we rewire our brains for presence.

6. Honor your need for pause 🌱
Take that lunch break. Step outside. Walk without agenda or destination.
This isn't laziness—it's medicine for your overwhelmed nervous system.

7. Release what doesn't serve you 🗑️
Write your worries on paper, then physically throw them away. Research shows this literal act of disposal helps us mentally let go too.

Your thoughts have less power over you when you externalize them.

This week, choose presence over productivity
Choose depth over distraction
Choose connection over consumption

Notice how differently your days unfold when you're truly here for them 🌹

25/07/2025

Whoop Whoop!

AMRAP
4 minutes each pair:

● Travelling Squat Jumps x 10
● Lunge with Knee Drive x 20ea side
Rest 1 min

● Surrenders x 10
● Inchworm x 10
Rest 1 min

● Mountain Climbers x 20
● Plank alt toe taps x 20
Rest 1 min

● Sit up Russian Twist x 20
● Reverse Crunch x 10
Rest 1 min

● Flares x 20
● Superman's x 20

24/07/2025

“Train insane or remain the same.”

Change occurs only when we change our usual routines. When we put all of our focus,
strength and determination into that one training session we GET RESULTS.

It’s not just about showing up on the mat, on the grass, at the gym - it's about getting
there and putting everything into that allocated time so that we can create change
FAST.

Remember why you started on this journey. Don’t waste another minute of your time not
being fully present or committed. Choose to give it your all and the results will speak for
themselves!

23/07/2025

🎯 Can you guess the workout from just emojis?
1️⃣ 🏃‍♀️💨
2️⃣ 🧘‍♀️🧘‍♂️🕯️
3️⃣ 🚴🔥
4️⃣ 💪🦵🏋️
5️⃣ 🤸‍♀️🌀
Drop your answers below — no Googling 😜

Need help building a routine that fits your style? Talk to a coach today.

22/07/2025

Indian roast chicken with spiced cauliflower and brown rice

Ingredients
2 tbsp vegetable oil
3 tsp garam masala
1 tsp ground turmeric
2 tsp ground cumin
2 garlic cloves, crushed
2cm piece fresh ginger, peeled, finely grated
4 large chicken thigh cutlets, skin on
1/2 cauliflower, cut into small florets
3/4 cup brown basmati rice
100g baby spinach
1 tsp finely grated lemon rind, plus lemon zest, to serve
1 tbsp lemon juice
1/2 cup plain Greek-style yoghurt
2 tbsp shredded fresh mint leaves, plus extra leaves, to serve
1/4 cup flaked almonds, toasted

Method

Step 1. Preheat oven to 220C/200C fan-forced. Line a baking tray with baking paper.

Step 2. Combine oil, spices, garlic and ginger in a medium bowl. Cut two shallow slits in the skin of each piece of chicken. Place in a roasting pan. Spoon half the spice mixture over chicken. Rub to coat. Add cauliflower to remaining spice mixture. Toss to coat. Place cauliflower on prepared tray. Roast chicken and cauliflower for 10 minutes. Reduce oven to 180C/160C fan-forced. Roast for a further 20 to 25 minutes or until chicken is cooked through and cauliflower is tender.

Step 3. Meanwhile, place rice and 1 1/2 cups water in a large saucepan over medium-high heat. Cover. Bring to the boil. Reduce heat to low. Simmer for 15 to 17 minutes or until tender. Fluff rice with a fork to separate grains. Set aside to cool slightly.

Step 4. Add spinach, lemon rind, lemon juice and cauliflower to rice. Toss gently to combine. Season with salt and pepper.

Step 5. Combine yoghurt and mint in a bowl. Season with salt and pepper. Divide rice mixture and chicken among serving plates. Dollop with yoghurt mixture. Sprinkle with almonds, extra mint and lemon zest. Serve.