KA Fitness

KA Fitness

�Personal Trainer
�1-2-1 Training
�Online Programming
�Footballer
�Newcastle Upon Tyne

Operating as usual

14/05/2020

Live Bootcamp #10 (KA Fitness)

Live Bootcamp at 10am🔥💪🏼

https://youtu.be/9M3Tc0CHJGU

Core Workout. In today's workout we will be working our core including our abs and our lower back.

ka-fitness.com 01/04/2020

BE THE BETTER YOU

🔥4 Week Free Home Workout Plan🔥

🏋️‍♀️I have put together a 4 week training program that you can do from home. In this time of uncertainty, a little can still do a lot. With just your bodyweight, you can still train smart and with a purpose instead of throwing random workouts together on the day. Jump straight into 12 days worth of workouts that support your physical and mental well-being.🏋️‍♀️

Click Link below to get your plan today!📲👍🏼
https://ka-fitness.com/contact-me

ka-fitness.com Let's work out together!

06/02/2020

⚽Pitch Based Training⚽️

🔥The past few weeks I’ve been focusing on running to gain fitness to return back to football. Today I went out and thought instead of doing just running let’s work on my ball work and change of direction (with the ball).🔥

Drills:
1️⃣Roll and Drag back - 4x4 length (2 each foot) Rest 60s between sets.
2️⃣In and Out - 4x8 length (4 each foot) Rest 60s between sets.
3️⃣In and Out (Alternating) - 4x4 length. Rest 60s between sets.
4️⃣Outside Foot turns - In a 10x10 yard square perform 4 outside foot turns around the cones (4 left side; then reset and do 4 right side.)
5️⃣Close Touches - In 5x5 yard square Keep the ball close and perform the same reps as #4.
6️⃣Cone Maze - 4x4 lengths, Rest 60s between sets.

[01/16/20]   🔔Client Intake🔔

🔥If you’re looking to start training and make a change to your lifestyle, then you will be interested in this at a discounted price.🔥

👊🏼I have 3 spaces available for new clients to start training with me. This can either be 1-1 or 2-1 training.👊🏼

💪🏼You will receive a personalised training programme which progresses as you do (so you don’t die when you first start). The programme will consist off single movement exercises mixed with varied workouts to help vary your training - and keep your workouts feeling fresh.💪🏼

🍎You will also find out all you need to know about nutrition, and by nutrition I mean you will learn what works best for you with your style of eating! Learn how you can get a balance between eating healthy whilst still eating some of the foods that we all like to eat.🍎

📲If you want any more information, send me a message or leave a comment with 👍🏼 and I will get in touch with you📲

🏋️‍♀️Please like and share to anyone you think would be interested.🏋️‍♀️

Thank you😊

26/11/2019

💪🏼Transformation💪🏼

👊🏼Alex’s 8 weeks of training was focused on losing body fat and building muscle. As you can see he’s hugely improved his physique and has gone from lifting 8 reps of 30kg on bench press to lifting 8 reps of 60kg.

🔥All of this was achieved in 8 weeks of training doing only 2 sessions per week.🔥

🏋️‍♀️WELL DONE lad, let’s keep heading forward and building on what you’ve done!🏋️‍♀️

08/11/2019

🔥Expectation vs. Reality🔥

📚 Don’t believe everything you see/read. Do your own research or speak to someone that knows what they’re talking about!📚

26/10/2019

💪🏼Building Strength💪🏼

🔥Since my operation in March, my Quads and Hamstrings have atrophy (lost muscle), especially in my left leg. So my training is now to focus on building strength, not only my legs but on my upper body also.

🏋️‍♀️The Workout🏋️‍♀️
1️⃣ EMOM for 10 minutes, 5 Reps @ 65% Box Back Squat.

2️⃣ EMOM for 10 minutes, 5 Reps @ 65% Bench Press

3️⃣ EMOM for 10 Minutes, 5 Reps @ 65% Deadlift

22/10/2019

🎅 6 Week Christmas Challenge 🎅

🔥Look and feel your best in 6 weeks, ready for your Christmas party and the festive holiday!🔥

👊🏼I’m looking for people who are able to start for the 4th of November to get a head start to the Christmas break. With my support you could be in the best shape of your life in only 6 short weeks.👊🏼

1️⃣Step One: Get in touch today by clicking the LINK BELOW
2️⃣Step Two: We’ll set a day for you to come to the gym for a consultation to see which challenge best suits you.
3️⃣Step Three: Get in your BEST shape in just 6 weeks!

www.ka-fitness.com/contact-me

19/10/2019

Keeping a positive mindset is key to maintaining a healthy lifestyle! 🔑

17/10/2019

#tb Thursday.

🙌🏼Always remember, your plan might take a wrong turn!🙌🏼 #getbackontrack

[10/15/19]   💪🏼Clients💪🏼

👊🏼Here’s Tom Gibbons doing some conditioning work for his session. Toms workout consisted of some strength work for the first part of the session and then building fitness for the last part.👊🏼

🥅The goal of this conditioning piece is to row 2000m, however after every 3 minutes Tom performs 2 Med Ball Slams and 2 Bench Dips. Then every 3 minutes later add 2 reps to each of the exercises etc. until 2000m is completed.🥅

03/10/2019
20/08/2019

🔥Bootcamp🔥
...
💪🏼Next months bootcamp starts on August 26th and it’s only £36. You will get 12 group training sessions(3 per week).

👊🏼The bootcamp is for all fitness levels and is a great way to learn new ways to train. The goal of a fitness boot camp is to provide a whole-body workout that builds strength and endurance. The bootcamp also offers a more challenging and varied workout.👊🏼

🕢Times🕢
The days of the bootcamp are:
Monday 7:30pm
Thursday 7:30pm
Saturday 9:00am

📧Message me and we can get you booked on so you can #bethebetteryou

[08/19/19]   Hi everyone,

A small favour to ask, but one that could help us massively. It’s hard to grow your page on Facebook nowadays and as a small business we rely on word of mouth/recommendations.

If you could please do the following:

Go to the top of the KA Fitness page

Scroll across the options/tab bar until you come across “community”

Click that and it will bring you to a page where there will be an option to invite your friends to this page...

Please click “invite ALL friends”

Thank you for all your support!

Thanks Kieren.

12/08/2019

✖️Full Workout✖️

1A. BB Bench Press - 3 sets of 6 reps w/ 4 second eccentric
1B. MB Press - 3 sets of 6 reps

2A. DB Bench Press - 3 sets of 8 reps
2B. Lat Pulldown - 3 sets of 8 reps
2C. Full Bench Curl Up - 3 sets of 10 reps

3A. DB Step Up - 3 sets of 8 reps (es)
3B. DB RDL - 3 sets of 8 reps
3C. Russian Twist - 3 sets of 15 reps (es)

4A. DB Row - 3 sets of 8 reps
4B. DB Curl to Arnold - 3 sets of 8 reps

💪🏼A little insight into how I train and I group some exercises together, Enjoy💪🏼

[08/03/19]   🏋️‍♀️Part 1🏋️‍♀️

💪🏼The past couple of weeks I’ve started a new way of training and I’m loving it. It’s made me more focused and allowed me to work on things that I need to do which will help me perform better when I’m back out on the pitch!💪🏼

✖️The Workout✖️
1a. BB Bench Press @65-70% x 6 reps with a 4 second eccentric.
1b. MB Press x 6 reps.
Superset these two exercises for 4 sets.

👊🏼Part 2 coming soon!👊🏼

30/07/2019

🆕Being a Beginner🆕

❗️Being a beginner is hard, especially in the gym. There’s a lot of exercises to learn, ways to train and finding out how you like to workout.❗️

🔥Three top tips to helping you start your fitness journey:🔥
1️⃣ Identify your “why,” “what” and “how” so you can be clear about your goals. Once you know the why, what and how the mindset is simple, “just do it”.

2️⃣ Try starting with 2-3 workouts a week to pace yourself. You want to make sure you’re working out safely and efficiently. After a few weeks, try adding another workout in a week and you’ll be surprised how empowered you’ll feel.

3️⃣ Prioritise consistency over intensity. For being new to training I would recommend doing 60 minute moderate-intensity strength circuit three times per week than to do two-hour HIIT workout 6 times a week, and then burning out in three weeks.

🔥All you need to do is just go for it, make that first step towards changing your lifestyle and starting to ‘Be The Better You’🔥

🖥If you’re interested in some personal training or group training go to my website. LINK IN BIO🖥

25/07/2019

💪🏼Clients💪🏼

👊🏼Here’s @ryan_telford_293 doing some conditioning to finish off a session. Ryan did 4 rounds of this and after doing 1 round he rested for 2 minutes, and then repeated.👊🏼

🥅The goal of this conditioning piece wasn’t about killing him self or going ‘balls to the wall’. The aim was to be consistent and to keep at a steady, comfortable pace and finish each exercise in same time as the first round.🥅

✖️The Workout✖️
150m Ski ERG
12 MB Slams
6 Man Markers

20/07/2019

🏋️‍♀️The BOOTCAMP will consist of 3 sessions per week for one month. This is a great way to start changing your lifestyle and to meet new people who have the same goals as you!🏋️‍♀️⠀
…⠀
📧Message me if you’re interested and I will get you booked on!!📧

05/07/2019

💪🏼Benefits or LISS Training💪🏼

🧠First of all, LISS Training stands for Low Intensity Steady State Training and if you’ve done any reading on ‘cardio’ you’ve likely came to a conclusion to that HIIT (High Intensity Interval Training) is the way to go. Yes HITT burns more calories than LISS does per session however you shouldn’t neglect steady state cardio altogether.🧠

🔥Here’s 2 benefits of LISS Training and why you should implement it into your training!🔥

1️⃣ You Will Recover Faster - if you give yourself an hour of daily gym activity and consistently train hard then you’re going to tax your CNS (Central Nervous System). Moderation is key. Coupling strength workout with three days a week of HIIT every week could cripple you. In this case the enhanced recovery you’d see with LISS Training will give you greater potential fitness gain rather than doing more sprint work. Try low to moderate intensity workouts to help increase blood flow to damaged muscle tissues and boost your recovery.

2️⃣ You Will Build Up Your Aerobic Fitness - LISS Training brings more benefits than weight loss. It’s great for developing your aerobic fitness level and increasing cardiovascular endurance. The benefits of LISS Training are functional and translate to real life. If you participate in adventure activities like hiking, cycling or rowing, cardiovascular endurance is essential.

👊🏼Remember the key role is enjoyment in exercise. The less you fear - or better yet, look forward to - your daily training session, the more likely you’re to make it routine.👊🏼

03/07/2019

💪🏼Rehabilitation💪🏼

👊🏼You may be thinking that this just looks like I’m training, however the difference is my intentions with these exercises. The two can’t be separated by visual appearance but by intentions behind their rationale (In my opinion).👊🏼

🏋️‍♀️As for the Smith Squat, I am doing this to build up my quad mass and to get my knee prepared for the demands that training will put on it. For training however you may be using it for building lower body hypertrophy or for getting yourself prepared for competitive lifting...🏋️‍♀️

01/07/2019

💪🏼#motivationmonday💪🏼

🔥It’s better to do something than nothing. Even if it’s a half an hour workout, it’s still something. With training you can’t speed up results, you start seeing them the more you work and when you stop the results stop.🔥

✅Start making little progress instead of no progress, and stop being to tough on yourself just take one step at a time✅

28/06/2019

💪🏼Group Training💪🏼

🏋️‍♀️Training on your own is hard when you don’t necessarily enjoy working out and it can become difficult to motivate yourself to move. This is where group training can help you and look below for the benefits that it has to offer:🏋️‍♀️

#1 Motivation - if you’re in need of starting back up at the gym, group training is one of the best sources of motivation. Having other people exercising alongside you can also give you the boost you need to keep going - nobody likes to be falling behind, right?

#2 Structure - When working out, having a well structured plan in place is a must. Starting or combining group training in to your weekly routine will give you a structured foundation to build strength, lose weight or tone your body.
...
#3 Accountability - Just like personal training, group training holds you accountable for turning up and giving 100% effort into the workout. That sense of accountability you feel is what will prevent you from staying inside and putting Netflix on.
...
#4 Fun - Being apart of a fun and social environment is why people prefer group training to a lone gym session. The variety of exercises you undertake and the laughs you have between the rest of the group makes group training.
.
#5 Support - Both the Trainer and the rest of the group are there to support you and assist you throughout the entire session. This support can be just what you need to power through the session, push yourself a little further to reach your fitness goals.

✅So if you’re wanting to start your fitness journey, then give me a message and we can start you up on my bootcamp which is 3 sessions a week for one month at the price of £36✅

28/06/2019

KA Fitness's cover photo

28/06/2019

KA Fitness

26/06/2019

💪🏼15 minutes💪🏼

🔥That is the time you need to do this workout. This is a AMRAP workout, meaning you have 15 minutes to do as many round as possible.🔥

👊🏼Also I did this seated as I’m recovering from knee surgery. When things aren’t the way you want them to be you need to change and adapt your training!👊🏻

🏋️‍♀️WORKOUT🏋️‍♀️
10 cal Seated Ski ERG
10 Seated Med Ball Slams
7(es) Single Arm KB Press

24/06/2019

💪🏼#motivationmonday💪🏼

👊🏼Don’t be harsh on yourself and stick with your training! If you’re not seeing the results you want, be patient. It takes time to hit your goal and that’s why you ultimately started.👊🏼

20/05/2019

💪🏼Transformation💪🏼

👊🏼Clare’s 6 weeks of training was focused on losing weight and improving fitness. As you can see Clare has made a huge change in the physique.👊🏼

⚖️Over the 6 weeks Clare has lost 6kg which is all down to her hard work, dedication and guidance from me.⚖️

🔥All of this was achieved in 6 short weeks of training doing only 2 sessions per week.🔥

🏋️‍♀️WELL DONE Clare, keep up the good work!🏋️‍♀️ @ The Fitness Rooms

26/04/2019

🔥Bootcamp🔥
...
💪🏼Next months bootcamp starts on May 2nd and for only £36 you will get 12 group sessions and nutritional advice💪🏼

👊🏼The bootcamp is for all fitness levels and is a great way to learn new ways to train.👊🏼

🕢Times🕢
The days of the bootcamp are:
Monday 7:30pm
Thursday 7:30pm
Saturday 9:00am

📧DM or email me for more information📧

21/04/2019
16/04/2019

💪🏼Transformation💪🏼

👊🏼Jazz’s 6 weeks of training was focused on losing weight and improving fitness. As you can see Jazz has made a great change to her body. Not only that, she has changed up her nutrition too. Jazz started intermittent fasting 6 weeks ago which I thought was best suited to jazz’s lifestyle.👊🏼

⚖️Over the 6 weeks Jazz has lost 16 pounds which is all down to her hard work, dedication and guidance from me.⚖️

🔥All of this was achieved in 6 short weeks of training doing only 2 sessions per week.🔥

🏋️‍♀️WELL DONE Jazz, let’s keep training hard and achieve more great results.🏋️‍♀️

14/03/2019

💪🏼AMRAP💪🏼

👊🏼I did this AMRAP after my full body workout today. It’s a great way to maximise the amount of calories burnt in a short period of time👊🏼

🏋️‍♀️WORKOUT🏋️‍♀️
AMRAP (As many rounds as possible)
10 Minutes
16 Calorie Ski Erg
100 Single Unders (or 50 Double Unders)

23/02/2019

💪🏼Transformation💪🏼

👊🏼Ethan’s 6 weeks of training was focused on improving strength and building muscle hypertrophy. As you can see he’s hugely improved his physique and has gone from lifting 8 reps of 30kg on bench press to lifting 8 reps of 75kg. We’ve also seen an improvement on his pull ups, he was only able to do 3 when we started and is now doing 4 sets of 8 reps.👊🏼

⚖️ Ethan weighed 58kg when he first joined me on his transformation, now he’s weighing in at 62.5kg, which is all muscle 💪🏼, shown on the images, you can also see a clear change in his posture which we achieved by working on stretching out his pecs and strengthening his upper back. ⚖️

🔥All of this was achieved in 6 short weeks of training doing only 3 sessions per week.🔥

🏋️‍♀️WELL DONE lad, let’s keep heading forward and building on what you’ve done!🏋️‍♀️ @ The Fitness Rooms

surveymonkey.co.uk 19/02/2019

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About Me

I have been involved in sports and fitness for 10 years, 9 and a half of those being a Footballer at Newcastle United Football Club. I’ve had the privilege to work with professional strength and conditioning coaches giving me lots of knowledge to take forward and put into my programs and personal training. I’m always determined to test myself and 'Become The Better Me' and this transfers over to when I'm either coaching a client or supporting them online, I always want people to push themselves to know what they're capable of.

Videos (show all)

⚽Pitch Based Training⚽️…🔥The past few weeks I’ve been focusing on running to gain fitness to return back to football. To...
💪🏼Building Strength💪🏼…🔥Since my operation in March, my Quads and Hamstrings have atrophy (lost muscle), especially in my...
🔥Bootcamp🔥...💪🏼Next months bootcamp starts on August 26th and it’s only £36. You will get 12 group training sessions(3 p...
✖️Full Workout✖️…1A. BB Bench Press - 3 sets of 6 reps w/ 4 second eccentric1B. MB Press - 3 sets of 6 reps…2A. DB Bench...
💪🏼Clients💪🏼…👊🏼Here’s @ryan_telford_293 doing some conditioning to finish off a session. Ryan did 4 rounds of this and af...
💪🏼Rehabilitation💪🏼…👊🏼You may be thinking that this just looks like I’m training, however the difference is my intentions...
💪🏼15 minutes💪🏼…🔥That is the time you need to do this workout. This is a AMRAP workout, meaning you have 15 minutes to do...
🔥Bootcamp🔥...💪🏼Next months bootcamp starts on May 2nd and for only £36 you will get 12 group sessions and nutritional ad...
💪🏼AMRAP💪🏼…👊🏼I did this AMRAP after my full body workout today. It’s a great way to maximise the amount of calories burnt...
💪🏼Client💪🏼…👊🏼Here’s @ethan.brown27 working on his Bench Press. We did 4 sets of 8 reps on this exercise, we added weight...
💪🏼Core Conditioning & Lower Body Strength💪🏼…🔥This workout revolves around supersets/ trisets . These are useful as it sa...

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