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Kellie Burns Transformation

July 18, 2019realadmin_adminTestimonial

Where do I start with Kellie burns?💁‍♀️

After menopause and all the hormonal/body changes that come with it, Kel found herself 10kgs heavier and absolutely exhausted. 😥 Kel has tried a few things like getting back into running, dropping the calories and doing a bit more HIIT but could not shift the extra weight off. That’s when she had enough 🙅‍♀️and sat down for a goals session with her Coach/co-founder Vicky to come up with a plan.

Vicky and Kellie mapped out the goals 🗓Kellie wanted to achieve and put a plan in place. It was the opposite to what Kel had tried before that use to get her results but left her feeling burnt out and exhausted. Vicky knew Kel had to trust her because as many of us do, we go to what we know has worked before but the problem was lots of running / HIIT and low calories wasn’t working and was only leaving Kel feeling worse off. 

Over the past 6 months they have been working closely together strategising Kel’s macronutrients /calories, increased NEAT (increased Step count), decrease of HIIT and added in an extra strength session (Semi private Personal Training). This meant Kel was now doing 3 -4 strength sessions a week. With constant feedback on how she was sleeping, energy levels and digestion, we started to see some incredible results. 

Biggest shift of all was Kel was committed to her results for the long – term. Kellie we are so proud!

So here she is 6 months later:
✅ With a streak of 173 entries into MyFitnessPal 
✅ 40 days without alcohol  
✅ 10kgs less fat 
✅ Added 1.5 kgs of muscle
✅ Fitting comfortably into her size 8 again
✅ Tripled her strength! 
✅ Completed her very first box jump since her back surgery 

Kel has been lucky to have 1200-1400 calories prior to this and constantly using running or HIIT to strip the body fat which led to injuries, and exhaustion! We are now in the process of building pass 2000+ calories with the right training plan in place we know Kel will only be getting from strength to strength!

Success is not linear, and consistency is key 🔑.

Well done Kel for your commitment! We are so proud of you trusting the process, doing the homework and keeping 100% committed!!

Tags: female, female weight training, strength, Weight loss
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The 3 most effective stress management strategies The 3 most effective stress management strategies

Stress is not just emotional but it can also be physical. There comes a point where your physical body can be just stressed and tired. So here are 3 of the most effective ways to manage emotional stress as well as physical stress anyone can use. 

1. MEDITATION. At first meditation seems daunting and pointless to some. However it can be an awesome way to give your body both a mental and physical reset from day to day life. Having a crazy day at work just to get home to an even busier family life can be strenuous on the body and mind. So taking 5-10 minutes to just find a quite place where you can just sit relax and breathe. You don’t have to be an expert at MEDITATION to give it a go and feel real benefits just from a few minutes. 
2. SLEEP. Getting a good nights rest sounds so simple but it could be the difference between you being or not being stressed. In the world today we are always go go go and sometimes it’s hard for people to stop their day early to get to bed at a reasonable hour, but SLEEP is an integral part of stress management for everyone. So to put it simply focusing on getting a good 7-8 hours of straight sleep can help anyone manage their levels of both physical and emotional stress. 
3. WALKING OUTSIDE. Just the act of being OUTSIDE during the day or even at night can calm a persons stress. Add in the benefits of WALKING and you have the ultimate stress reliever. Having a long stressful day? Head OUTSIDE and get some fresh air.

Finding time in your day for at least one of these strategies might just change your attitude for the rest of the day. Becoming less stressed is always a positive and their is no harm in trying 1 if not all 3 of these strategies during your day. 

Coach Kyle 😁💪🏽
Wednesday night with Kyle is pumping tonight! Love Wednesday night with Kyle is pumping tonight! Love seeing the community getting stuck in mid week 💪🏼🏋🏻‍♀️
🍇The importance of adding plant matter to your 🍇The importance of adding plant matter to your meals🥬

Fruits and vegetables pose many health benefits and play a crucial role to living a healthy lifestyle. It is essential that we are adding plant matter to all of our meals because;

🍆They provide colour and texture and make the food we are eating more appealing.
🥦Fruits and vegetables are convenient and are quick and easy to eat.
🍉Plant matter contains high amounts of fibre which helps keep us fuller for longer and keeps our digestive system happy.
🍌Fruits and vegetables are naturally low in calories which is of more benefit to us as they are nutritionally rich but low in calories.
🌱Plant matter foods contain high amounts of vitamins and minerals which help us stay energised and feel good.
✅Eating the right amount of fruits and vegetables can help to reduce your risk of lifestyle diseases.

So start of by adding some greens first to your meals with some fruits in between should help in increasing your plant matter intake and watch you start reaping the benefits.

COACH DAMON 🤟🏻
LEGEND OF THE WEEK Congratulations to this super LEGEND OF THE WEEK

Congratulations to this super star 🌟 Joanna B! 
Joanna joined our community a little under 3 months ago, armed with some big strength goals; including performing a bodyweight chin up. This has been the jumping off point for her training plan in which she completes:
3x PT 🏋🏻‍♀️
2-3x Sweat 🏃🏻‍♀️
Having never lifted a weight before coming to RFT, in the last week Joanna performed a:
• 50kg back squat for 8 reps
• 60kg deadlift for 6 reps
In under 3 months! This is largely due to her get in and get after it mentality; her determination and curiosity about what her body can do is unmatched and makes her a genuine delight to train.

Aside from that, Joanna brings such a warm and kind energy into the gym that is appreciated by all the staff and members, and makes us proud to have you as part of our gym, so thank you Joanna!
And congratulations to this Legend! 🌟🏋🏼‍♀️🤩
Coach P 💁🏻‍♀️
BEST MORNING EVER 😍 I love this CORE class an BEST MORNING EVER 😍 

I love this CORE class and the fun/burn we share. Thankyou all for coming everyone. You’ve done amazing things this morning, now go and share the love. 

Morning’s at RFT 🙌🏼
Coach B xx
Awesome 6:45 team smashing the classes tonight. On Awesome 6:45 team smashing the classes tonight. On fire ! 🔥🔥

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