8 week challenge

Hi All!

Well we had a great time on Friday night at the Spectator bar, sharing and celebrating each others successes!
It’s so good to get people from the gym together in a social setting and I look forward to the next one!

There were truly brilliant results within the group and everyone sharing their ups and downs. Inspirational! We will be meeting again in 12 weeks to see what else you have all achieved!

I wanted to share with you what I believe are the best results of the 8 week challenge.
Here goes!

Annie
This girl is tough! She trains SO hard, sets her goals SUPER high – and GOES for them!

She looks soooo different since when I first met her! Probably because she’s always pounding the treadmill and putting in 100% effort to her weight training! She’s lost approx. 8kg since April and looks amazing!

Demo
There has not been a single training session that I felt that ‘Big D’ didn’t give his absolute best for that day.

He is totally motivated – and motivating, never complaining once! Seriously!
Every ‘challenge’ I gave him, he would take head on – with a big smile, and gave it no less than 100%!

There is a definite physical difference in his body – new muscles and lines that weren’t there 8 weeks ago!

George
Since I met George just before Christmas, he has totally changed how he looks and improved in many areas, particularly over the last 8 weeks, in strength, fitness and fat loss.

His cab driver mates must be so envious! I even spied at him at the Piccallo bar the other day down the road from the gym (that place is laden with bad choices) and I couldn’t catch him out – he had a bottle of water and a banana!

I really enjoy training George, he never holds back, he always adds some humour to our sessions and makes me smile and laugh, and at 45 years young, he’s fitter and stronger than many of the younger guys I see in the gym.

Suzy
If you train at LA Fitness at night, this is the lady that is always there longer than you are!

She is incredibly hard working, determined and motivated.
Her goal was to burn 15,000 calories per month through exercise. Well, that obviously wasn’t enough for her, cos she was doing more like 20,000!!

Another goal was to get 10 reps of 60kg on seated row machine, and she blew that goal out of the water!

Suzy looks so different – as you’ll be able to see in the photos. I can’t wait to see her next set of results – as this inspirational lady loves a challenge, so look out!

Tom
One of Tom’s goals was the Dumbbell chest press – to push 20kg ea. for 10 reps+
Well, he started at barely doing 14kg each hand, and a week before the challenge he ‘easily’ (he may disagree?!) pumped out a good 12 reps at 20kg. Woohoo!

He started by barely being able to run 6 minutes without getting the stitch and absolutely hating it!

Yesterday he told me he’d run 20 minutes non-stop, because (his words) “I just couldn’t stop!” How awesome is that!!

He lost 7.1kg in the 8 weeks, and gave up his crisp addiction – going from up to 35 bags per week to ZERO!!! Niiiiice one!

Tracey
My wee energiser bunny!! This lady is incredible, and if you haven’t done so already, please check out her story on my blog – http://getkat.wordpress.com/category/terrific-tracey-shes-lost-50-pounds/

One of her goals was to press 100kg leg press x10 – Nailed! In fact, she got 12 reps, nearly double what she started on 8 weeks ago!

10kg dumbbell shoulder press – Goal = 10 reps. She got 6, and we are going for 10 reps in 2 weeks time.

She can now pull herself up for 2 full pull ups, and we’re working to increase this to 5, as she had 2 weeks holiday during the challenge. With a ‘tiny’ bit of help on her legs by me (seriously, tiny – even though she doesn’t think so) she gets a good 12-15 each time. What really helps is the fact that she’s gone from 42% body fat less than a year ago – to 15% body fat!! WOW!
This 47 years young amazing woman is going from strength to strength!!

Ujin
You may see this ‘Queen of Tricks’ performing crazy stunts at the gym around 8.30pm!
She signed up with me to get in shape for Capoiera, so we have been training her core and upper body strength as well as glutes and hip mobility like crazy. Now I think she just loves doing different things at the gym and seeing everything improve!

She could barely do 1/2 a press up when I met her and can now easily pump out 15 on her toes.

(Ladies – It can be done!! And it doesn’t take forever! Give yourself a few months and you
too can do at least 10 press ups on your toes!)

Another of her goals was to zip up her ‘plum trousers’ and week by week she got closer until one day – they did up! I’m so happy for her Ujin is a joy to train and always makes me smile!

She has put in a load of effort in her training as well as her diet – she is often heading home after the gym for ‘fish and veges’.

Well done on a great achievement!

For all my Personal Training clients – I see so many of you getting fitter, stronger and more mobile and flexible. Sorry I couldn’t mention you all, it was hard to pick 5 to mention and I know that so many of you have worked very hard!

‘Email’ people – I can’t tell how hard you’ve worked, unfortunately! But would love to hear from you and how you got on!
Congrats on sticking out the challenge!

I’m so proud of everyone who has made personal improvements! And I’m looking forward to seeing what else you are all capable of achieving!

So where to from here? That’s up to you now! Let me know!

Yours in health, fitness and body transformation!
Kat

Countdown to summer challenge completed!

Hi Everyone!

Can you believe it’s half way through the year already?! Time is flying!

I’m amazed that I’ve been so caught up with work and life I haven’t blogged for so long! Determined to be more committed to this!

Well, the 8 week challenge is over, and I’m very impressed with some of the results! Looking forward to sharing with you all

We are celebrating at the Spectator bar next door to the gym, all welcome – whether you participated or not!

I’ll be posting some results, summaries and photos in the next few blogs, as well as my own reflections and goals.

Stay tuned!

Kat

‘Countdown to summer’ challenge

Your mission, should you choose to accept it… To get the body you desire!

Imagine, in just 8 weeks, being happy with the reflection you see in the mirror. And totally excited about your personal bests, improvements and achievements!

How it works –
Research shows that one of the biggest factors in body transformation – particularly in fat loss, is support. When you team up with a group of like-minded people – you are much more likely to succeed in your endeavour!

With a variety of workouts and accountability, you’ll be motivated and inspired to get fitter, firmer and leaner!

Every challenge that I’ve run with my clients has resulted in MEGA improvements in so many areas – fat loss, improved muscle tone, fitness, flexibility, energy, self-belief and motivation! There’s nothing to lose and SO much to gain!

Here’s what others have to say -

‘Kat’s training, advice and motivation was exactly what I needed to get me on the right track… Although it was up to me to put in the hard work, having somebody to be accountable to really helped. This summer is the first time in ages I have felt confident enough to wear anything ‘above the knee’ – and I’m loving it!’
Hayley Fuller

‘Kat is total motivation for me. She is a trainer that really ‘walks the talk’. Kat brought my fitness up to a high level and with her group training sessions helped me maintain this… She will ALWAYS be on your side cheering you on’
Amanda Dorreen

“My whole body shape changed and I lost many centimetres!”
Shelley Jenkin

” I learned so much from Kat and I finally got the body I deserved!”
Rae Moore

“Kat is a constant source of motivation, and her incredible knowledge of, not just the physical training but the whole nutrition/lifestyle package, has been life changing.
Maree Reinink

Dates: April 1st to June 1st (8 weeks)

Cost: Free

What’s the catch?
You need to provide me with a success story and before and after photos (although this is optional, it is a very powerful way to stay motivated to achieving body changes!) You all CAN and WILL be successful if you stick to the plan! I will be emailing you simple tasks each week, plus motivational tips, quotes and advice.
All you need to do is decide and commit! Yes it involves sweat, planning and making good choices. Nothing worthwhile is easy. But with the accountability of working with a team – and a Personal Trainer who believes in you, you are sure to succeed!

What’s involved:
For all my Personal Training clients, we will be working on mini challenges at the gym. You will improve on a range of strength, flexibility and fitness, muscle and body fat components (depending on your goal). It’s not so much about competing with others, but you will all be gunning for PB’S – Personal Bests! Regularly assessing where you are at, you can be sure that you are on track – and know that serious results are just around the corner! There will even be awards at the end of the 8 weeks

If you are taking part by email, you can still achieve great results because you will be receiving motivation and tips along the way, and using me as your ‘virtual coach’. You are welcome to email me your training and nutrition questions anytime.

How do I register?
All you need to do is to email me mailto:info@katmillar.com with -

- Your number 1 goal. This is your BHAG (big, hairy, audacious goal). Your goal has to be your starting point.
Make your goal SMARTER -
- Specific (numbers wise)
- Measurable (you know if you’ve done it)
- Accountable (keeping track of your progress. An accountability system is one of the most important motivation factors)
- Realistic (set your goal high, but not so high that you don’t think you can do it)
- Time-framed (you will achieve it by June 1st)
- Emotional (reasons why – make a list of why you want this goal)
- Repitition (reading and affirming your goal often to set it in your subconscious mind and you don’t forget about it!)

- Your ‘before photos’. Some of you, I already have your photos but if not, please take front, back and side – or I can do this for you at the gym. Note – while this is a powerful and very motivating way to see your progress, if you are wanting to simply change how you feel or your performance rather than your looks, this is of course optional.

- 3 mini goals. These are tasks you want to achieve by the end of the 8 weeks. For some people, it’s improving on the number of push ups they can do, the distance they can run without stoppping, or simply achieving a certain amount of exercise sessions by the end of the 8 weeks. Take some time out to really think about what you want to achieve – write it out, make sure it’s exciting, tell others and believe in yourself.

There’s no reason why you can’t have the body you truly desire!

Don’t miss out!
Email me to get involved mailto:info@katmillar.com

*Note – You can still take part even if you’re not ‘counting down to summer’ (i.e. you’re counting down to winter!). So anyone can join in, and make it a countdown to ‘feeling hot’ by June 1st