Welcoem to posts!!
in the future - u will be able to do some more stuff here,,,!! like pat catgirl- i mean um yeah... for now u can only see others's posts :c
If you always do what you have always done….
You will always get what you have always got.
Sounds familier? 🤔
Most people keep doing the same thing over and over again and expecting different results. Its the sign of sanity really. 🤯
Why’s would you expect to have different results when you just do the same? What has changed?
In order to achieve, we must be open minded to try new things.
We must explore the things we have not yet tried…
Things that have worked for other people.
It’s not about reinventing the wheel.
But sometimes, all you have to do is make small adjustments that fits your lifestyle and life better.
If your goal is to grow your glutes but nothing happened in the last 4 months….it’s time to CHANGE things up 🚀🍑
👉🏻So If you’re fed up with getting nowhere with your physique then
IG- kissyfitness9
📨DM me “CHANGE” and I will help you to grow the perkiest glutes for the summer 🍑👙
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@buffbunny_collection “AKISS”
#fitness #gainingweightiscool #howtoloseweight #coachingwomen #femalecoach
4 - 0
💥Body recomposition 💥
Our bodies go through a lot of changes, especially for women over 40.
One of the most significant changes we experience is a decline in muscle mass and an increase in body fat. This can make it harder to achieve body recomposition, which is the process of losing body fat while gaining muscle mass.
Here is what we did with my client to achieve a successful fat loss phase before we entered a glute focused gaining phase.
👉🏻Strength training: Strength training is crucial for building and maintaining muscle mass, which is especially important as we age. Aim for at least two to three strength training sessions per week, focusing on compound movements like squats, deadlifts, and lunges.
👉🏻Protein intake: Protein is essential for building and repairing muscle tissue. Aim to consume at least 1.8 gram of protein per pound of body weight each day, spread out evenly throughout the day.
👉🏻Cardio: Cardio is important for overall health and weight loss, but it shouldn't be the focus of your workout routine. Instead, aim for two to three moderate-intensity cardio sessions per week, such as brisk walking, cycling, or swimming.
👉🏻Nutrition: Proper nutrition is crucial for body recomposition. Aim to consume a balanced diet that includes plenty of protein, healthy fats, and complex carbohydrates. Avoid processed foods, sugary drinks, and excessive alcohol consumption.
👉🏻Consistency: Consistency is key when it comes to achieving body recomposition. Aim to make strength training and healthy eating a part of your daily routine, and be patient. Results may not happen overnight, but with persistence and dedication, you can achieve your goals.
👉🏻Recovery: As we age, recovery becomes even more important. Make sure to prioritize rest days, sleep, and stress management to allow your body to recover and rebuild.
At the end of the day, your age is just a number. It’s never too late to make changes to your body if it affects your confidence.
IG-kissyfitness9
📨DM me “RECOMP” to find out how I can help you lose body fat and build muscle 🍑
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#glutetransformation #over40women
#bodyrecomposition #femalecoach #ukfitness
13 - 0
💥Your body will change 💥
2 kilograms of muscle and 2 kilograms of body fat weigh the same, however, they can make a significant difference in the way you look and feel.
If you're looking to improve your body composition, focusing on building more muscle while reducing body fat can help you achieve a leaner, more defined physique.
💪To build muscle, you need to engage in regular strength training exercises, such as lifting weights or doing bodyweight exercises. These activities stimulate the muscles to grow and become stronger over time.
🍗Protein intake will be another important key element to build and repair muscle.
💣To reduce body fat, you need to create a caloric deficit by consuming fewer calories than you burn through exercise and daily activity. This can be achieved through a combination of healthy eating habits and regular cardiovascular exercise, such as running or cycling.
Remember, building muscle and losing body fat is a gradual process that takes TIME and CONSISTENCY.
But with patience and dedication, you can transform your body and achieve the physique you desire.
1️⃣ Beginning of my journey 2018 January ( when I started bodybuilding !) this point I have been already training for years! Never had a lot of knowledge on nutrition though.
2️⃣This is 3-4 months into my first prep ( 2018 April!) 6-7 kg shifted and started to get pretty lean with popping abs. I tracked every single thing I ate and I stayed in a calorie deficit while made sure I always hit my macros too.
3️⃣ 2023- funnily I weight the same as back in 2018. Before 2018 I wasn’t tracking ! I was and have been my whole life- very athletic!
Today- I do carry more muscle and less body fat. On a mission to build the best quads and glutes possible. The biggest different between pre 2018 and now is the accountability and guidance I get from my coach.
Don’t let accountability and lack of knowledge holding you back from your goals.
IG-kissyfitness9
DM me “SUMMER” to get you toned up for the bikini season 👙
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#femalecoach #coachingwomen #fatlosscoach #howtoloseweight #stronglegs
23 - 0
“Rest at the end, not at the middle “
Love this quote from Koby Bryant🤍
REVERSE DIET! And why you should complete it.
Your goals are ( in most cases!) to lose body fat and feel confident in your skin, right ? 👯♀️
Meaning you don’t want to gain everything back that you have lost after your “coaching plan ends”?
Current studies shows that 90% of the people who diet will gain everything back if not more ?!🤯👀
So if you DO NOT want to gain all weight back YOU WORKED SO HARD FOR TO LOOSE- I would highly recommend to do a proper reverse diet
📍A reverse diet is a process of gradually increasing calorie intake after a period of calorie restriction or weight loss. The aim of a reverse diet is to increase metabolism and restore normal physiological functions that may have been suppressed during the period of calorie restriction.
📍During a reverse diet, calorie intake is increased slowly and systematically over a period of several weeks or months. This allows the body to adjust to the increased calorie intake without gaining weight too rapidly. The process typically involves tracking food intake and monitoring weight and other physiological markers, such as energy levels, hunger, and body composition.
Incredible progress here from one my clients Jessica ☺️
👉🏻If you want to make sure you will not end up gaining everything back that you have worked so hard for to lose- and now just want to keep it off for good……
INSTAGRAM- kissyfitness9
📨DM ME “REVERSE” and I will help you lose 5+kg body fat and keep it off for good ☺️
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#reversediet #howtoloseweight #fatlossjourney #femalecoach #ukfitness
14 - 0
How my confidence changed a based on my look💥
📍2018- my first competition prep. I was shredded- you could grate cheese on my abs.
I was more respected in the gym floor - simple being based on how “good I looked” and people treated me with more respect- saying “this is how I personal trainer should look”- I felt incredible confident and proud for the body I achieved.
📍2020- when the first virus hit the whole world 🌎
I was left with having absolutely zero equipment in a small apartment.
First I gained some weight but then I realised - I am the only once who can make a change - so started training with resistance bands - i borrowed equipment from other places- and I used whatever I could really.
I have lost muscle for sure but I have found my way back to my “addiction”.
This was one of my best times regarding to my well-being - a happy middle sitting at around 58-60 kg. I looked very strong and athletic- people treated me with respect based on my look and I felt confident in my skin.
📍2022/23 - when I am a little more of that “uncomfortable “ side of things. Bulking is not easy in any means.
Eating 3000 cals when you ONLY eat chocolate and fast food is easy, eating whole foods it’s a while different world. I struggle at times to even finish my meals….
I do not feel 100% comfortable with the way I look - which of course affects my confidence as well.
I know this “gaining phase” must be done to achieve a better “foundation”.
My body performs very well and I feel super strong and healthy in every possible ways.
However- many will say “ you don’t look like you lift” or “ aren’t you too big to be a coach”- and these comments definitely effects my confidence levels.
It’s your reminder to enjoy your journey!
It’s totally okay if last year your goal was to lose weight, while this year you want to gain muscle- or maintain your physique !
But if you do not feel confident in your skin- it’s only you who can make a change.
Fall in love with taking care of YOURSELF again.
IG- kissyfitness9
📨DM me “CONFIDENCE” to become to most confident of you yet 📲
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#naturalbody #confidence #femalecoach #strongisthenewbeautiful #coachingwomen
23 - 1
❌This is not an overnight progress❌
Achieving a specific body “goal” doesn’t happen overnight.
In fact, it possibly takes years!
If you are going this journey alone, it can be many many years indeed!
But with the right support and guidance you can definitely save a few years….🙈
This is why 👇🏼
💥Lack of knowledge: Fitness can be a complex and overwhelming field, with countless exercise options, nutrition plans, and health considerations to keep in mind. Without guidance, it's easy to feel lost or unsure of where to begin- especially now as anyone can post anything online.
💥Unrealistic expectations: In today's social media-driven culture, it's all too common for women to compare themselves to the seemingly "perfect" bodies and lifestyles they see online. This can lead to unrealistic expectations and disappointment when progress doesn't happen as quickly or easily as others show.
💥Lack of accountability: When you're working out solo, it can be tempting to skip a day or two (or more) when you're feeling unmotivated or tired. Without someone to hold you accountable, it's easy to fall off track and lose momentum.
💥Other setbacks, such as menstrual cycle: Without proper guidance, it’s hard to understand how menstrual cycle effects your body- energy levels, mood, body weight.
💥Family: as you being the Center of your family it’s easy to give up on your own goals for your kids. I need you to love yourself enough to tick to your goals for once and be proud of your progress.
IG account- kissyfitness9
DM me “BALANCE” and I’m going to show you how to shorten this journey and get to your goals sooner
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#femalecoach #coachingwomen #fatlosscoach #howtoloseweight #stronglegs
24 - 0
🚨WOMEN DON’T ALWAYS HAVE TO DIET 🚨
I know, most of you reading this thinking “all I wanted my whole life is to lose weight” - me to - so stay with me.
70% of my clients come to me because they want to lose weight and 100% of them will say “I want to look toned”
There has been cultural belief that thinness equals beauty and that women should strive to achieve a particular body type to be considered attractive! Nowadays it’s started to shift a little more towards that “strong and toned look”.
Because of most women wanted to become the thinnest - it lead them to under-eat, restrict their food and calorie intake( more likely developed an eating disorder , binge eating disorder ) and massively overtrain - mainly cardio!
When looking to achieve that toned body- we NEED SOME MUSCLE LADIES ☺️ To achieve that beautiful feminine X Bikini shape. Cardio will not do the gym I am afraid 🙈
The best way to build muscle while staying relatively lean is to stick to your maintenance calories. Hit your protein target and make sure you keep getting out of your comfort zone at the gym!💪
You don’t have to go crazy and put on loads of unwanted body fat on.
But spending time outside of your deficit will be crucial and it will massively help both physically and mentally.
If you want to get into the best shape of your life, both physically and mentally
IG - KISSYFITNESS9
📨DM me “HEALTH” and I will share more about how I can help you
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#stronglegs #gainingweightiscool #thickthighssavelives #tonedbody #femalecoach
30 - 0
💥You body will change 💥
Your body will go through stages- depending on your goals. Some months you focus on “cutting” ( looking lean/er ) and lose as much body fat as you wanted, while some months will be about improving , getting stronger, build a good relationship with food again.
But I hate when I see people posting “here is my 6 pack workout “ with a popping 6 pack attached.
I haven’t trained my core once on that first picture, while currently I train my core 3 x a week. ( yet no popping abs !)
Because being lean ( having low body fat percentage !) will come down to your diet and daily routine.
You can’t fix a bad diet by doing 1000 crunches! It just doesn’t work!
Try to focus on 1 things at a time! Put the work in while you are enjoying the journey.
👉🏼📥If you’re fed up with getting nowhere with your physique then DM me “CHANGE”( on IG) and I’ll see what tweaks we can make to your lifestyle.
INSTAGRAM-kissyfitness9
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#fatlosscoach #howtoloseweight #gainingweightiscool #notabeforeandafter #femalecoach
22 - 0
Melanie wanted the same thing we all want 💥
Lose some weight
And keep it off for good.
Not just for 3 months like 95% of dieters do.
The only problem she had, she didn’t know where to start.
She was already tracking….
Going to the gym…..
But the days/weeks were passing by and she had no results.
Asking herself, how much longer can she stick to something without seeing any changes ?
What she really needed was someone hold herself ACCOUNTABLE and GUIDE HER on this journey.
Someone who can take the guesswork out of her life, so she can full focus not only on following the plan, but looking after her family, 2 beautiful girls included.
By giving Melanie clarity and showing her how I balance fitness into my day to day life……
Melanie managed to drop over 15 kg.
“Agnes helped me lose 15 kg, improve my overall health and fitness and completely reshape my body.”
I am so proud of you Melanie.
Ready to take the first step and change your life fro good just like Melanie?
IG-kissyfitness9
DM me “READY” and I will arrange a quick call to come up with a plan to achieve your goals and keep them for life 📞
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#reversedieting #howtoloseweight #foodfreedom #howtolosebellyfat #ukmums
8 - 0
💥Learn to be UNCOMFORTABLE TO BE COMFORTABLE 💥
I love this quite, especially when it comes to personal growth and development.
We often find ourselves stuck in our comfort zones, doing the same things over and over again. While this may feel safe and familiar, it also means that we miss out on opportunities for growth and self-improvement…
Because of my genetics ( holding body fat mainly in my lower half), all I wanted my whole life is to have a gap between my thighs….
I did everything I could to lose as much body fat as possible…
To break free from this cycle, I needed to learn to be uncomfortable. This meant I had to push myself out of our comfort zones.
When we do this, we may experience discomfort, fear, and uncertainty, but this is also where we find the greatest opportunities for growth.
If you're trying to improve your fitness level, you may need to push yourself to work harder during workouts, increase the intensity of your training, push your calories to shy high…..While this may be uncomfortable or even painful at first, it is only through this discomfort that you will be able to make progress and reach your goals.
It's important to remember that discomfort is temporary and that the rewards of stepping outside of our comfort zones are often worth the initial discomfort.
By learning to be uncomfortable, we can develop resilience, improve our confidence, and grow in ways that we never thought possible.
IG-kissyfitness9
DM me “POSSIBLE” and I will teach you how to achieve your goals, whether it be building muscle or losing body fat.
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#gainingweightiscool #ukfitness #femalecoach #stronglegs #healthyandstrong
27 - 0
I HELP FEMALES GET STRONG AND HEALTHY WHILE ENJOYING LIFE AND FOOD THEY LOVE 🫶