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KHRU Coaching Ltd

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KHRU Coaching Ltd

Fully Equipped Independent Gym
Online Coaching
Personal Training
Tailored Nutrition Plans
Tailored Training Plans

17/05/2022

ITS BACK 🚨‼️😆
Since my last 8 week challenge lots of people have asked for another one so here we go..
My summer shape up 8 week challenge will begin on Monday 6th June 🗓🚀
Do you want to:
-improve your confidence and well-being?
-feel good for summer rather than dread it?
-improve your knowledge around training and nutrition?
- completely transform your physique?
-win £200 cash?! 💰
If yes.. this challenge is perfect for you! 💥
What’s involved:
- Nutrition plan along with guidance on tracking calories/macros
- Training plan (gym or home workouts)
-Weekly check ins to keep you progressing
-Regular adjustments to the plan
-Access to a closes Facebook group including exercise tutorials, meal ideas and the opportunity to interact with others from the challenge
- Monthly team catch up via zoom
Biggest transformation receives £200 cash 💵‼️
EXTREMELY LIMITED SPACES AVAILABLE.
Not available to current clients.
Challenge begins 06/06/2022
Challenge ends 01/08/2022
Entry costs £110
PM NOW TO SECURE YOUR PLACE 💥🚨

27/02/2022

Posted • Does training intensity matter?🤷‍♀️📝
Super proud of my client and her improvements in the last couple of months 👏
The biggest thing we have nailed is her intensity in the gym. Between these pictures there are minimal expenditure and nutrition changes. We have kept a close eye on Megs lifts, her form and her overall progress in the gym. Training intensity 💯 = more progress 💯.
Through training video analysis, logging her lifts and setting training goals Meg has gone from being a complete beginner in the gym to walking in and confidentially nailing her sessions 🚀👏
Proud and excited to continue her journey with her 💕

07/02/2022

‘I’m proud of myself for finally taking control of my life’ 💭👏
check in literally made me emotional today as we both reflected on how far she has come both physically and mentally 🙏
11lbs down and big improvements visually.. partnered with a whole new level of confidence. She’s doing things she never could’ve done a couple months ago🤩👏
Improved routine, improved wellbeing, stronger and feeling so much happier in herself 👏
With Kierran being a busy mum she has never done anything for HERSELF. Having the accountability of coaching has taken a lot of her stress away and she is finally able to work towards her goals✅
We are only getting started and I’m so excited to see Kierran continue to progress 😝🚀

If you struggle to work your goals around a busy lifestyle, drop me a DM and I can help you 📩

27/01/2022

What happens if you lift heavy, get stronger and train hard? ..
ALLLL the b***y gains, confidence and a completely new physique 🔥🧐
No nutrition plan, no restrictive diet, no magic supplements, no cutting out certain foods🚫
Kelsey’s lifestyle is HECTIC and a strict diet/training schedule would add unnecessary pressure and stress😵‍💫 so we strip it back to basics..
1️⃣ Train with intensity ✅
2️⃣ Monitor recovery ✅
3️⃣ Take in enough protein ✅
4️⃣ Stay accountable to me 🤪✅
This approach doesn’t work for everybody but it’s fair to say it definitely works for her 👏💯
This is why communication and building a relationship with your coach is so vital.. there is no special formula that works for every person 🤷‍♀️
To find what works for you, drop me a DM and we can have a chat 📩
***ygains ***ytransformation

19/01/2022

‘I haven’t been this light in 9 years’ ⏰
The scales is something I never focus on with clients but this comment from hit me 🥺🙏
Me and Laura have been working together for around 7 months now and have only JUST moved into a proper dieting phase - ahead of her birthday and a photoshoot she’s planned 😍📸
Food is still high, cardio low and lots of variables to play with. We have focused massively on building up her calories, overall consistency and getting STRONG.. deficit or not the aim with training is always to progress 🤌
Very proud and excited to see the end result 😼👏
If you want to take your progress to the next level, drop me a DM and we can have a chat🙋‍♀️📩

12/01/2022

Are progress pictures important? 🤔
said to me the other day ‘ I got such a shock when you sent me the pictures side by side ‘ 👏
9lbs down in 5 weeks but visual improvements are HUGE 🚀
It’s normal to feel uncomfortable taking ‘before’ pictures but it will be the best thing you do. Looking back and seeing your progress is such a rewarding feeling 🤌
Also from a coaching point of view, visuals are THE most important way to measure progress. Scales and even measurements don’t tell much of the story.
Sammy is actually eating more than before she joined me and has proper structure with her training. We will get a bit leaner then we move into her first ever growing phase .. which will be incredible 💯🍑
Proud as always ❣️

If you are feeling a bit lost towards your goals, drop me a DM and I can help 📩
***ygains

06/01/2022

Posted • What’s it like working with me?🤷‍♀️⬆️

It’s been a pleasure working with and I’m excited for 2022 😻🖤
Spaces are available for both online coaching and person training with me - drop me a DM for some more info 📩🏋️‍♂️

26/12/2021

KHRU RESTRUCTURE ⬇️
Firstly I hope everyone had an amazing Christmas 🎄❣️
As all of our members/clients are already aware KHRU GYM will be undergoing a restructure from tomorrow.
We will be reopening on the week of the 3rd January and will be returning to our original set up as an exclusive private training facility.
We will no longer be open to the public or offering gym memberships/day passes to any new members.
On behalf of myself and Ross, thank you to every single member of the gym and everybody who has supported/supports KHRU as a business ❤️
Ive had a lot of enquiries for the new year and will be opening a few spaces for personal training sessions. I also have availability for online coaching✅

This year has been crazy and I’m very excited to see what’s next for our khru community 😁🌏

19/12/2021

3 tips for building muscle 🍑⬇️
1. Don’t be afraid to EAT 😎 is eating a lot more than she was in the first picture but yet looks a lot leaner. This is because she has build muscle - becoming more ‘toned’. Food will fuel your workouts and make sure your recovery is optimal.
Constantly eating low calories/dieting will not allow you to grow muscle 🚫
2. Train hard. Lift heavy. Clean up your form. Training is a HUGE part of changing your body. Make sure you’re performing lifts accurately and properly engaging with the muscle. Don’t be scared to lift heavy. Getting stronger is key 🔑
3. Be PATIENT. Everybody underestimates how long it takes to build muscle. One week at the gym won’t drastically change your shape. Heavy weights won’t make you ‘too bulky’. Changing your physique requires consistency- ticking the boxes (training, food, cardio, sleep/routine, supplements) day in day out for months. Don’t give up after one week. Every day adds up 🚀
8 months between these pictures and we are just getting started 😈 couldn’t be prouder ❣️
***ygains

14/12/2021

‘My goal is a big bum and a small waist’ - one thing I hear almost daily 👀🍑
But how is that actually achieved? 🤔
This depends on a lot of factors- your current body composition, your training experience etc.. but most importantly it is a PROCESS🍑
Don’t expect these results over night - no matter what your starting point is🙅‍♀️
has achieved this over a number of months.
Firstly we took some body fat off to get her body leaner and more responsive ✅
We are now slowly in the process of increasing food whilst keeping her body fat levels at a place she feels good🤌
Her training intensity has been a BIG contributor to these results. Holly trains hard every session and is getting stronger 🔥
The fact we train legs in every PT session definitely helps this intensity 👀💀
I’m so so proud of Holly and I can’t wait to see what 2022 holds 😆🔥
***ygains

08/12/2021

‘I’ll start in January’ ➡️🤔
This picture is ONLY 4 weeks work🚀
If you started now vs new year:
- you would have guidance and accountability throughout December, which would help with social events 🍷
- you could build your confidence in a gym before the mad January rush causes you stress/anxiety 😅
- you will put yourself in a better starting position come January, rather than another month of feeling s**t in yourself 😣
- you WILL actually start. If you decide to put something off over and over, chances are you may not start at all 🤷‍♀️
Make your health and well-being something more than just another New Years resolution that only lasts a month🙅‍♀️

Are you ready to become a better version of yourself?
DM me or visit the website in my bio 🙌📩

29/11/2021

Building muscle and strength as a female 💪🔥
Is your goal to tone up? Feel stronger? Improve your shape? Listen up ⬇️📣
One thing you must remember is to look ‘toned’ you must have the muscle mass in the first place.
‘Toned’ is basically your body having visible muscle definition.
Endless hours of cardio and eating basically dust will NOT create this look.
You must have the foundations first 💯
This process can’t be rushed. Especially as a female, you have to be PATIENT.
This is 7 months work with and I couldn’t be more proud.
We have been in a gaining phase for a few months - focusing on getting strong, learning true training intensity and eating A LOT more food 🐷😅
She has transformed her whole body, mindset and is actually similar weight in both pics- although visually her body is so much leaner🔥
We are about to start our first proper dieting phase ahead of a photoshoot in April 📸
When we take her body fat off, Belle will be unrecognisable in comparison to her starting pictures. 😆
If your end goal is to look toned and build muscle, drop me a DM now and let’s get started 🚀📩
***ygains

Address

Khru Coaching Unit 1 Lotland Place
Inverness
IV11PB

Opening Hours

Monday	8am - 10pm
Tuesday	8am - 10pm
Wednesday	8am - 10pm
Thursday	8am - 10pm
Friday	8am - 10pm
Saturday	8am - 8pm
Sunday	8am - 8pm

Website

http://www.khrucoaching.com/

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