Demi Katsiris - PT

Huge shout out to Sara for absolutely smashing her 6 week challenge! Even with some limitations she achieved a great result of 7kg weight loss, and a loss of 2% body fat.

Her determination and commitment is inspiring! I can’t wait to see where the next 6 weeks leads her 💪🏻

Words of wisdom 👌

Trained legs early this morning 👌🏻
Deadlifts - 4sets (15 @ 40kg, 12 @ 50kg, 10 @ 60kg x 2)
Goblet sumo squat superset with BB hip thrusters - 4 sets (12 reps, 10 reps)
RDLs - 3 sets (last set triple drop set) 10 reps at tempo 4:2 and squeezing glutes at the top for 1-2s
Cable kick backs superset with cable abduction - 4 sets (12reps, 12 reps)
CORE: heel taps (30) and crunches (15) - 4 sets

Happy Monday! Remember to eat clean...and train dirty 💪🏼💪🏼💪🏼

Sunday meal prep 👌🏻
I'll make fresh egg whites and avocado for breakfast, and this week grilled fish for dinner! Extra prepared for a week of study and training 💪🏼💪🏼💪🏼

My breakfast after completing a fasted cardio workout...banana and peanut butter protein shake 👌🏻

There is often a lot of controversy surrounding the issue of fasted cardio. From my own personal experience, I often cycle when I fast as a way to "re-shock" my metabolism and get rid of that stubborn fat. It is important to remember that this is most beneficial for cardio, and if you train weights in the morning that you should consume something small like a banana to give you optimal performance.

My recommendation is that if you have been training for a considerable amount of time try cycling this into your nutritional plan (1 week fasted cardio: 8 weeks off). If I feel low on energy I will sometimes have black coffee and coconut oil, and this will also increase how much you utilize your fat stores 👌🏻

For more information take a read of this article or call me on 0435200636 😊
https://www.google.com.au/amp/www.bodybuilding.com/amp-content/is-fasted-cardio-the-best-for-burning-fat.html

Banana protein pancakes 👌🏻 1 mashed banana, 1 scoop whey protein, 2 egg whites, pinch bi carb soda (berries and organic/sugar free maple syrup on top)
Who said pancakes can't be healthy?

Transformation Tuesday! I am so happy that I decided to make a change when I did. And I can't imagine what my life would be like without exercising regularly and eating healthy. Just remember to start TODAY! Don't wait for next Monday, or next month, choose what you need to change and be proactive!

Saturday night sweat session 💪🏼💪🏼💪🏼