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K Essence Fitness: Personal Trainer

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Portland, VIC
K Essence Fitness: Personal Trainer

Personal trainer: Functional training, sports specific training, Group Fitness, Metafit coach, Metapwr, Metapro. Challengers, bootcamps and nutritional coach.

✨Personal Trainer over 10yrs
🦋Online Programs Gym and or Nutrition
✨Cert Nutritional Coach
🦋Pre/Post Cert Coach
✨Reformer Pilates
🦋CERTIFIED NUTRITIONIST
✨Bootcamps
🦋Private Studio

21/09/2026

Should you be trying to hit a PB in a group fitness class?

My answer—most of the time, no.

Now, I’m all for PBs! I love seeing people get stronger and achieve something they didn’t think they could. But there is a time and place for testing your heaviest lift.

I have run strength-specific classes, but these aren’t just random sessions where everyone comes in and lifts as heavy as possible. They are properly programmed in blocks to build the muscles, improve technique and prepare the body for heavier lifts over time. There are also adequate rest periods and close coaching.

In a general group fitness class, the session moves quickly, you may already be fatigued and one trainer is watching multiple people. Add in the energy of everyone around you, and it can be easy to lift heavier than your technique allows.

Unless it’s a properly programmed strength class with enough qualified trainers to teach, watch and spot everyone safely, it isn’t the place to test your absolute limit.

That’s what 1:1 sessions are for—when I can focus completely on you, your setup and your technique.

We build first. Then, when the time is right, we safely test what you’ve built. 💪

17/09/2026

A little insight into what I’m qualified to do as a Certified Nutritionist 🥗

After completing my Advanced Certificate in Nutritional Science, my scope includes:

✅ Creating personalised meal plans
✅ Setting calorie and macronutrient targets
✅ Supporting fat loss, muscle gain and performance goals
✅ Providing nutrition advice for athletes, older adults, young people, and pre- and post-natal clients
✅ Educating clients so they understand how to fuel their bodies—not just telling them what to eat
✅ Supporting both physical and emotional wellbeing around food and lifestyle

It’s also important to understand that I know where my scope ends. If a client has a medical condition or other risk factor requiring additional care, I’ll always seek clearance or work alongside the appropriate GP, dietitian or allied health professional.

Good nutrition coaching isn’t about handing everyone the same restrictive meal plan. It’s about understanding the individual, working within my qualifications and helping people build realistic habits they can sustain.

This is why I’ve continued to educate myself—so I can give my clients knowledgeable, responsible and personalised support. 💚

14/09/2026

I genuinely thought we were doing better than this.

As a mum of two daughters, I’ve always tried to teach them that their bodies are not here to be s*xualised.

I want them to grow up wanting to feel strong.
To appreciate what their bodies can DO, not just how they look.
To be valued for who they are.
To be seen as humans first — not bodies.

But I’ll be honest: I still struggle with body image too. And I know so many women from my generation, and generations before us, do as well.

It’s taking me a long time to accept the parts of myself I was taught to see as flaws. I grew up reading Dolly magazine, surrounded by messages about how women and girls were supposed to look, behave and be perceived.

Those messages stay with you.

And as someone who works in both fitness and marketing, this one really got me thinking…

Are we seriously still using s*x to sell?

Because I thought we’d moved forward from the idea that a woman’s body is one of the easiest ways to get attention.

Sydney Sweeney is obviously a beautiful woman — this isn’t about tearing her down.

It’s about the marketing.
It’s about the message.
It’s about what we continue to normalise.

Our daughters are already growing up in a world that puts enormous pressure on them to look a certain way.

I want my girls to know they can be strong, capable, intelligent, funny, talented — and above all, seen as whole human beings, not something to be s*xualised.

I also want them to grow up with a healthier relationship with their bodies than many of us were given the chance to have.

Maybe I’m getting old 😂
But I really thought we were doing better.

Our girls deserve better.

10/09/2026

🍹 CAN YOU DRINK ALCOHOL AND STILL HAVE FITNESS OR FAT-LOSS GOALS?

Yes.

And coming from someone who enjoys a drink, I’m certainly not going to tell you that you need to give up alcohol to get results. 😂

But we DO need to understand how alcohol can affect our progress.

Alcohol doesn’t automatically make you gain fat, but it does contain calories, and they can add up quickly — especially once we add cocktails, mixers, beers and the food that sometimes comes along with them.

It can also affect:

🍹 Sleep & recovery
You might fall asleep easily after a few drinks, but your quality of sleep can suffer — which impacts recovery.

🍹 Training performance
Poor sleep, dehydration and a hangover aren’t exactly setting you up for your best session.

🍹 Hunger & food choices
A few drinks can make those “ahhh stuff it” food decisions much easier. 😂 And sometimes it’s not actually the drinks that throw us off — it’s everything that comes with them.

🍹 The scales
Your weight might jump around afterwards because of changes in hydration, sodium, carbohydrates, food volume and digestion.

So do I tell my clients they can’t drink?

Absolutely not.

Because I’m not interested in teaching you how to be perfect for 12 weeks.

I want you to learn how to manage real life while still working towards your goals.

Sometimes that means choosing your occasions.
Sometimes it’s 2 drinks instead of 6.
Sometimes it’s planning ahead.

And sometimes you’re on holidays and you have the cocktails. 🍹😂

One night isn’t going to undo all your progress.

But if every weekend consistently becomes three days of drinking, eating differently and not moving much — that’s where it can start making your goals harder to reach.

You don’t have to choose between having a life and having goals.

You just need to learn how to make the two work together. 🤍

09/09/2026

Today is R U OK? Day 💛

And I want to talk about something that I think we sometimes get wrong.

When someone goes quiet, stops replying, pulls away or isn’t showing up like they normally would… don’t automatically assume they’re ignoring you.

Sometimes there’s something much deeper going on.

Perimenopause has taught me this firsthand.

The anxiety.
The brain fog.
The exhaustion.
The lack of motivation.
Feeling overwhelmed by things you would normally handle easily.
And sometimes just wanting to shut the world out for a little while.

You can look completely fine on the outside while fighting a battle in your own head that nobody else can see.

And this is also one of the reasons fitness and movement are so important to me.

Not because exercise magically fixes everything — it doesn’t.

But moving your body can support your mental health, help with stress, give you routine, create connection and sometimes simply give you somewhere to put all that noise in your head for a while.

Some days training is about getting stronger.

Other days, showing up is the win.

So today, if someone has gone a little quiet, don’t make it about you.

Send the message.
Make the call.
Ask the question.

“Are you OK?”

And then be prepared to actually listen to the answer. 💛

You never really know what someone is carrying.

💛 If you or someone you know needs support:
Lifeline Australia — 13 11 14
Text Lifeline — 0477 13 11 14
If life is in immediate danger, call 000.

08/09/2026

Why the scales can go UP when you’re doing everything right

Can we talk about the bloody scales for a minute? 😂

Because nothing can ruin a perfectly good morning quicker than stepping on them and seeing the number go UP when you know you’ve been doing everything “right”.

But here’s what I want you to understand:

Weight gain on the scales does NOT automatically mean fat gain.

Your body weight can fluctuate because of:

💧 Water retention
🍝 More carbohydrates
🧂 Sodium
💩 Digestion
🏋️ Training inflammation
😴 Poor sleep/stress
🩸 Hormonal changes
🍷 Alcohol
…and simply having more food sitting in your digestive system.

If you’ve recently increased your food — particularly carbohydrates — you may also store more glycogen in your muscles, and glycogen is stored with water.

That can move the scales.

It doesn’t mean you’ve suddenly gained body fat.

This is exactly why I don’t want my clients judging their progress from one weigh-in.

I want the bigger picture.

How are your clothes fitting?
How’s your energy?
Are you getting stronger?
How’s your training?
How’s your digestion?
Are you actually being consistent?

And then we look at weight trends over time, not Tuesday morning’s number deciding whether you’ve succeeded or failed.

The scales are a tool.

They are data. Not a grade.

So next time they jump up overnight…

Gather the information, keep doing what you’re doing and give your body some time. 🥰🤍

05/09/2026

5 signs you may be under-fuelling

You can be eating every day… and still not be fuelling your body enough. 👀

And no, under-fuelling doesn’t always look like someone barely eating anything.

Sometimes it looks like:

1. You’re tired ALL the time
Not just “I had a big day” tired. You’re dragging yourself through workouts and relying on caffeine to function.
2. Your training is going backwards
Weights that normally feel good suddenly feel heavy. Recovery takes longer. You’re sore for days and your performance isn’t improving.
3. You’re constantly thinking about food
You’re “good” all day… then by 3pm or after dinner you could eat everything in sight.

That’s not necessarily a lack of willpower. Your body may simply be asking for energy.

4. Your sleep, mood or concentration is off
Food doesn’t just fuel workouts. Your brain and your entire body need energy too.
5. You keep cutting calories but nothing seems to improve
So you cut a little more… add another workout… increase your steps…

And eventually you’re doing more and eating less while wondering why you feel terrible.

Sometimes the answer isn’t another calorie cut.

Sometimes we need to fuel first.

Enough food.
Enough protein.
Enough carbohydrates.
Enough recovery.

Because your body isn’t just something you’re trying to make smaller.

It’s something you need to live in, train with and look after for a very long time. 🤍

Save this one if you needed the reminder.

03/09/2026

Maybe eating LESS isn’t what your body needs right now. 👀

One of the biggest things I see when people come to me wanting to lose weight is this:

They immediately think they need to eat less.

Cut the carbs.
Skip breakfast.
Make lunch smaller.
Be “good” all week.
Train harder.

But before I start pulling food away, I want to know something much more important…

Are you actually fuelling your body properly in the first place?

Can you consistently eat enough to support your body, training and everyday life?

Are you getting enough protein?

Are you eating regularly instead of barely eating all day and then being starving at night?

Are you recovering from your training?

How’s your energy, sleep, digestion and performance?

Because sometimes the first step towards a goal isn’t a calorie deficit.

Sometimes it’s learning what maintenance looks and feels like.

Maintenance calories aren’t “doing nothing”.

They give us a baseline. They allow me to see how your body responds when it is properly fuelled and, most importantly, they teach YOU what consistency actually looks like.

And yes…the scales might be a little noisy during this time.

That’s okay.

The scales are information, not your report card.

Then, once we have consistency and actual data to work with, we can decide what comes next based on YOUR goal.

Fat loss might be the next phase.

For someone else it might be strength, performance, better energy or simply creating a healthier relationship with food.

Nutrition shouldn’t always start with “what can I take away?”

Sometimes we need to start with:

“What does my body actually need?” 🤍

02/09/2026

✨ The numbers have been LOUD lately… ✨

11:11. 2:22. 3:33. 4:44. 5:55.

And I’m not talking about seeing one every now and then.

I’m seeing them constantly — sometimes ALL in the same day.

I’m a spiritual person. I believe in signs, energy, timing and that sometimes the universe has a funny way of getting your attention when you need it most.

And right now… I’m paying attention. ✨

Because I can feel something shifting.

I can’t necessarily explain exactly what it is yet, but I feel different.

More aware.
More certain.
More protective of my energy.
Less willing to accept things that don’t feel right anymore.

And most importantly…

I feel like I’m taking my power back.

Maybe that’s why the angel numbers keep appearing.

A little reminder that I’m on the right path.
That it’s okay to trust my intuition.
That some chapters are meant to close.
And that making space for something new sometimes means finally letting go of what you’ve outgrown.

I’m learning that choosing yourself isn’t selfish.

You don’t need everyone to understand your decisions.
You don’t need permission to change direction.
And you definitely don’t have to keep shrinking yourself to fit into places you’ve outgrown.

Something is shifting.

I can feel it.

And every time those numbers appear, I smile and think…

Yep. I see you. I’m listening. ✨

Maybe you’ve been seeing the signs too. 🖤

Tell me… what angel numbers keep showing up for you lately, and what do you feel they’re trying to tell you? 👇✨

29/08/2026

Holiday mode… coming to an end 🌴

And I think I needed this one more than I realised.

Time away with my husband.
Just us.
Time to slow down, eat the food, have the drinks, laugh, relax and just live.

Although apparently I’m not very good at completely switching off 😂 hence the laptop by the pool.

But I’m heading home feeling rested, grateful and really excited for what’s ahead.

September is going to be a BIG month for K.Essence Fitness. My first 12-week intake kicks off, the studio gets busy again and I’m ready to get back to doing what I love.

And one thing I won’t be doing when I get home is trying to “undo” my holiday.

No detox. No starving. No smashing myself with exercise because I enjoyed myself.

Just back to normal.

Good food.
Strength training.
Walking.
Water.
Sleep.
Consistency.

Because this is what balance actually looks like.

You can work hard on your health AND go away with your husband, drink the cocktails, eat the food and enjoy every bloody minute of it. ❤️

Maldives… you were pretty special. 🌴

Now… back to reality.
And judging by this photo, apparently I’ve already started 😂

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