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Kellie Burn’s swapped her Cardio & low calories for more food & strength training, this is what happened…

March 9, 2020realadmin_adminGeneral

What a Journey 13 months from this to this for Kellie Burns..

Kellie Burns was stuck doing high amounts of cardio, in and out of 1200 calorie dieting, and not getting the results she once could get using this method. Menopause left her 13 kgs heavier, feeling frustrated and exhausted not only physically but emotionally. I mean Kellie was trying! She was training consistently but the method she once used was just not working. Kel, felt like she was trying everything to get a result until her RFT coaches Vicky, Mitch and Damon decided to flip it all on its head.

Going from a cardio bunny to a strength queen!

Kellie went from doing 

🔺1 strength + 2-3 HIIT to 3-4 Strength + 1 HIIT

🔺1200 calorie dieting to in and out of 2100 calories maintenance calories to the lowest deficit of 1500 calories.

🔺Significantly reduced alcohol intake

Teaching Kellie that less can be more in most cases, patience and to trust the process. As a result within 13 months Kellie has 

💃dropped 3 dress sizes back to size 8

✅Dropped 11kgs of Body fat

💪🏽33% Body Fat to 20%BF
👇loss 13% of body fat!

🏋️‍♂️Increased all lifts by 30%

➕Added 3 kgs of muscles!!!!!! Bringing her RMR up which means her strong body is now burning way more calories at resting compared to her cardio bunny body.

Now doing predominantly strength training Kellie has gone from regular injuries to zero injuries! This is huge for Kellie! After two hamstring reattachments, a spinal surgery and foot troubles.

Kellie has tracked consistently 480 days on MyFitnessPal and taken all the guidance and advice from her coaches, trained smarter, reduced unhealthy lifestyle choices, and now is feeling incredible for it.

We could not be proud of this super woman!

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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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Unit 9/3 Salisbury Rd
Castle Hill NSW 2154

02 8606 2423 or 0433 738 914
info@realfitnesspt.com.au

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