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K-Fitness, Wrexham (2026)

10/09/2023

🏋‍♀️

24/08/2022

10 days postpartum and I'm back in my pre pregnancy jeans 🥺 slightly snug but there on!

19/10/2021

HOW TO CHANGE YOUR MINDSET 🙌🏼
❗Your mindset is THE most important thing you can change.
It controls how you perceive life, how you perceive yourself and the actions you take.

▪️I am such a firm believer in that who you are inside reflects on the outside, being in a positive mindset inside will shine through on the outside

🏋‍♀️We all set ourselves goals and have a vision of what we want from life, but there’s nothing stopping you from achieving what you want, the only thing standing in your way is yourself.
1. BE YOURSELF - being too conscious of whether you are okay to be yourself, have your own opinions and
2. FORGET ABOUT WHAT ANYONE ELSE THINKS - It’s so easy to let what others may think about you take over your mindset and result in you backing out of what you want to do. Everyone is doing their own thing! Forget about what anyone else may think about you or what you’re doing. People will talk anyway, whether you do what you really want to do or not
3. THINK POSITIVE AS MUCH AS POSSIBLE - This is so much easier said than done, but creating that positive outlook is only going to better you.
4. GIVE EVERYTHING A SHOT - be a tick box person and say you’ve given everything a go, you can’t regret trying something.
5. WHATS THE WORST THAT CAN HAPPEN - if you give something a go, whether it’s starting something new or stepping out of your comfort zone, just go for it. If you take every situation with the thought of “what’s the worst that can happen” it’ll change your mindset completely.

I really hope that sharing posts like this inspire and encourage you to achieve your goals!
✨ Let me know if you find these posts useful by giving it a SAVE and I can continue to share my thoughts and tips with you! ✨

💪

19/10/2021

🚩Which one do you need the most?
1️⃣ There are a lot of “sciencey” words diet culture will throw out there to create fear around food for you. Which then can create more anxiety & stress over what to ACTUALLY EAT. And sometimes, foods that are convenient can actually increase the likelihood that someone will eat a healthier diet ‼️ Of course, I love high quality, whole foods. But the hope that this serves as a reminder the next time a nutrition guru tries to fear-monger you with the word “processed”.
2️⃣ You don’t need to make up for or ‘burn off’ what you’re eating, EVER. So no, you don’t need to do 50 squats to earn your 🍟.
3️⃣ Weight loss can be a side effect of taking care of your body and mind. But if it’s your only motivating factor? You’re going to have a really hard time with consistency when you feel like a failure because the scale moves, or moves in the ‘wrong direction’.

23/05/2021

🏋‍♀️CLIENT TRANSFORMATION🏋‍♀️

🌟 started with me 6 weeks ago and WOW 😯

Even with being super busy in work she has fully dedicated herself to her plan.... making sure she checks in weekly gets her workouts done and tracks all her food! These results have been achieved with an off plan day a week and still enjoying all her favourite foods 8

Grace has been going away for girly weekend and even getting the girls to join in on her workouts to ensure she gets them done!

Well done girl 👏

I cant wait to see where we are in a few more weeks 😌

Want results like Grace? Send me a DM now or fill out the link in my bio

08/05/2021

📍Emily's journey SO far....
⁣
🔥Em came to K-Fitness wanting help to improve her understanding of food with fuelling her body alongside her goals. ⁣
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⚡Emily has tried many methods to reach her goals…⁣And yes they may have worked for a short period of time⁣
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▪️However she came to me eating inconsistently and very low calories. Her days prior to working with k-fitness varied from 900 - 1000 calories a day.⁣
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Our first step has been to reverse diet and we are still currently in the process of this. ⁣
⁣
Over these 2 weeks we have increased calories by 300 a day and we have seen the scales drop, Emily has lost 6lb already!!

⚡Emily is hitting 8k steps a day, weight training 4 days a week and absolutely loving her Barbell workout!

📍We plan to continue to increase calories with time and focus on building muscle.⁣
⁣
🤯Although there are some good physical changes the best win is Emilys mindset towards nutrition is completely transforming and I am are so proud of Emily!

01/05/2021

Bodyweight at home ✔

27/04/2021

Not Making Progress? Consider these 👇
⠀
It’s easy to become impatient and to get worried when you’re not losing fat like you might expect…
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While we know that creating a calorie deficit is THE key factor for fat loss, other variables can indirectly influence whether or not that deficit is created.
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Below are a list of the most common reasons why you might be hindering your progress 👇
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1️⃣ Get more Sleep! Getting 7-9hrs is crucial for health and optimal functioning.
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2️⃣ Eat more fiber, it helps you 💩 and is imperative for digestion and nutrient absorption.
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3️⃣ Stay Hydrated! When you’re dehydrated your body retains water and it under performs.
⠀
4️⃣ Fat has 9 calories per gram! Making it the most calorie dense macronutrient. Olive oil has 120 calories per tablespoon!

5️⃣ Protein is the most satiating macronutrient and it also slightly boosts your metabolism because of its high thermic effect!
⠀
6️⃣ Yes, doing too much cardio can be counterproductive to your fat loss goals. For most people, you’re better off prioritizing resistance training and supplementing in cardio to 2-4x per week.
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7️⃣ Nuts, coconut oil, and dried fruit are nutritious but are high in calories! So watch your portions.
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8️⃣ Are you tracking properly? Be accurate with your calculations.
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9️⃣ Eating highly processed carbs spikes insulin and thus blood sugar. Eat more complex carbs like potatoes, beans, veggies and legumes. It will keep your blood sugar consistent and prevent spikes of hunger

25/04/2021

𝐇𝐨𝐰 𝐭𝐨 𝐫𝐞𝐚𝐜𝐡 𝐲𝐨𝐮𝐫 𝟐𝟎𝟐𝟏 𝐠𝐨𝐚𝐥𝐬
So we’re already a third of the way into the year...how the hell did that happen!?😳

Your New Years resolutions have gone t**s up but I’m here to tell you...it’s never too late to start again, especially with lockdown easing up, NOW is the perfect time to start making your 2021 dreams & wishes come true.

Setting goals and making plans to reach them is SO important. Otherwise we’re all just going round in circles, getting absolutely nowhere.

Here’s a few tips of mine that’ll hopefully help you too...

🏆 Make sure the goals that you set yourself are realistic and attainable. Be specific, write down what you NEED to do on a daily or weekly basis in order to achieve your end goal. Most importantly, think about WHY you want to reach that goal and how unbelievable you would FEEL if you reached it. Imagine yourself reaching that goal (manifesting may not be your cup of tea but it works for me and gets me excited and even more determined to smash my goals)
Lastly, put a timeframe on when you’d like to achieve your goal by. This makes it much more likely for you to work harder and pushes you to meet the deadline.

🏆 Always write down your goals and objectives. Writing everything down will remind you why it’s so important for you to achieve it. Have it in front of you on a regular basis. I usually have mine on my screensaver on my laptop or my phone as a constant reminder and it triggers that amazing feeling I would have if I reached my goal so makes me get back on track very quickly if I’ve slipped off track at all. Another tool I’ve used, is creating a vision board. I’ve used this manifestation tool a few times in my life and ticking off my goals one by one and looking back at vision boards a couple of years later realising that you’ve hit all of your dreams and goals is the best feeling in the world.

🏆Create a detailed plan. Break your goal down into smaller goals...like stepping stones on your way to achieving your BIG goal. It’ll feel less overwhelming that way as you’re ticking off small goals along the way.

🏆 Keep track, review your progress and adjust if needed.

Want to be coached by me? DM me today📩

19/04/2021

How do some people always appear to be motivated to get their workouts in, or motivated to keep their nutrition dialed in?
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What’s the hack? The simple tip to get and stay motivated?
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What you don’t see, was all of the times those people weren’t motivated. All of the times they dragged themselves to the gym when they didn’t want to.
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All of the times they continued to write out their meals on paper for the next day or two even though they were beyond tired and wanted to go to bed.
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What’s the secret?
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The answer isn’t sexy. It isn’t a hack or tip you can implement.
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The answer?
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They do it anyway.
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They do things when they don’t want to. Day in and day out.
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If they don’t feel like working out, they go anyway. If they don’t want to figure out their nutrition, they do it anyway.
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Grit. It’s called grit.
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Motivation is not a “thing”. Motivation is not something that can be found. It’s not a song, a picture or a saying.
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Motivation is something you create from taking action. Not just once, or twice, but consistent action. And the most important part is, taking action even when you don’t want to.
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Because eventually what will happen is, your consistent efforts will breed success, and that success is what will get (and keep) you motivated.
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Look, it’s super easy to do things when you want to, but that’s not where progress is made.
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Progress is made from doing things when you don’t want to. The hard times. The times you want to say screw it. You do it anyway.
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You grit down and get it done.
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Hey, it’s not going to be perfect, but keep after it. Because no one has ever regretted putting in the work. Ever.
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Remember: Consistent Effort —> Success—> Motivation.
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What are you going to do today?

11/04/2021

Is your fear of change stopping you from reaching your goals?

Sticking to what you’ve always done feels comfortable. It feels safe and secure.

You have your routines, your habits and your own way of doing things.

For most of the day, you most likely run on autopilot.

But in times of change, this autopilot mode is no longer useful.

All of a sudden, choices start to accumulate, and your previous comfortable routine transitions into uncertainty and unfamiliar decisions.
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Embarking on a fat loss phase means that you may have to eliminate your Deliveroo habit, and as a result a new decision is created.

If you can’t resort to a takeaway, what should you cook to align with your new weight loss goal?

Change brings uncertainty, and requires new choices to be made. This can lead to decision paralysis, and you end up spinning your wheels with no clear direction.

To overcome this, you need to establish clear and concrete steps you will take in order to achieve that goal.

Instead of the ambiguous “I will eat healthier”, try setting yourself some hard rules, such as:

I will eat 30g protein with each meal

I will hit 10k steps per day

I will exercise 5x per week

These crystal clear rules will remove the ambiguity that is paralysing you, and adopting these behaviours will put you on the path to success

If you are ready to make a change DM me 'CHANGE' and we will put you on the right path 💜

08/04/2021

⚡Real talk: If you’re anything like the 'old' me you are probably “starting over” every Monday, but never really getting to your weight loss goals. You lose weight (sometimes even fast)🎉 only to gain it back and never really feel like the most confident version of you that you so deserve so feel like!

📍Beyond the lack of progress, this honestly leaves you with unrealistic expectations of weight loss..🙈 You are probably sitting here like I used to frustrated that you're making changes but not seeing the results as fast as what you’re “used to”😭

🏋️‍♀️If this is you, you may need a mental reset on what weekly weight loss SHOULD be!🤜🏼 aim to lose 0.5-2 lbs of weight per week. That's because this is a realistic, sexy and healthy rate of fat loss that won't compromise losing lots of muscle or being in too much of a calorie deficit📉

⚡This type of weight loss will feel slower than anything you've ever done before, but it doesn't make it "wrong" or "doesn't work!"❤️ In fact, this will help you sustainably lose weight without increasing your risk of gaining it back quicker! Research shows that when you lose weight too quickly, you slow down your metabolism and you're more likely to have rebound weight gain🙏🏻

📍If you do this, you can lose 7 lbs in 8 weeks💃🏼

✔Ready to lose weight the slow and sustainable way instead of the fast way that leads to NO real progress! Link in bio👆🏼 to join the team

K-Fitness

10/09/2023

24/08/2022

19/10/2021

19/10/2021

23/05/2021

08/05/2021

01/05/2021

27/04/2021

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