A Work In Progress..

Many of you will know Kim – owner/operator of KFiTT Personal Training but with handing of the reigns to myself Im sure many of you are asking how I am going to help you get the results you are after. To do that I would like to tell you briefly about my own journey. The obstacles crossed and the results achieved. The struggle of weight loss and dieting has been a struggle from too young an age. But in Year 9 I managed to get my ‘A’ into ‘G’ and lose 15kg (75kg to 60kg) I felt amazing and managed to keep it off for 6yrs…then I fell pregnant.

Starting at 60kg I managed to put on a whopping 37kg the photo below shows me at approx. 90kg – Add an extra 7kg to that and I was no small lass (no cameras were allowed near me at that point!!). Suffering with sever PND after birth for about 3yrs (which is a whole other story!)  made the weight-loss journey no easier. I managed to get down to 75kg before I fell pregnant with my second child. Back up to 97kg I got! About 2wks after birth I got back into Walking & Bootcamps (taking it easy of course!) and not long after that started studying to become a Personal Trainer myself. With the help of Kim and some very hard work on my part I finished my certificates and shed 28kg. I am still on my journey to become the best version of me and as I continue to learn and grow the path becomes longer and more exciting each day


So how do I know my methods work? Because I tried and tested them on myself and have never been happier 🙂 I invite you to take your journey with me. Together we can improve our lives and spread the joy of health and happy living!



Help Keep Our Youth Off The Streets!

So many of the KFiTT Girls have children, those who don’t know someone, a friend or sister that has children of their own. We would never want to see these children without a roof over their head or having to struggle for food…Would we?

Unfortunately for hundreds of Aussie kids this is their reality. You can imagine the rollercoaster of events a young person would go through should they be found living on the streets. There would be no education, no food, no job opportunities; access to drugs & alcohol, the outlook for their future would be looking pretty dim. This is where youth off the streets comes in. Youth off the Streets helps these kids get a higher education, helps them learn valuable life skills, get job ready and help them find a safe place to stay.

I would like to think if my kids were ever in that situation, there would be somewhere for them to turn and get help. No child should ever be without support, food or a warm bed. For this reason this year KFiTT Personal Trainings annual Christmas Charity Bootcamp will be raising money for Youth off the Streets. KFiTT will be running a Boxing Class 7am Saturday 12th December 2015 where 100% of money collected will go directly to Youth off the Streets to help all children see a brighter future!

Please feel free to share this event, everyone is welcome, you do not have to be a KFiTT member to join in! Men, Women and Kids who would like to participate are all welcome 🙂

Date: Saturday 12th December 2015

Time: 7am-8am

Place: Boronia Park Oval, Hunters Hill Corner of Park Road and Ryde Road – Parking on Park Road)

Cost: $15 per person

What to Bring: Water Bottle and Santa Hats are a Must! 🙂


If you cant make the event but would still like to help out a great cause, head over to https://youthoffthestreets.com.au/donate/ to show your support 🙂

Killing Me Sweetly…

I watched Jamie Oliver’s sugar rush last night and the first 5min alone scared the shit out of me. The amount of children going to hospital because of sugar and the unnecessary pain they are going through is just heart breaking!

The amount of children suffering at the hands of sugar is scary, but what’s more scary is where the sugar is coming from. Cakes, lollies – we all know these have sugar. How about some all bran flakes, Greek yoghurt and berries with a nice glass of orange juice to accompany – 14.1tsp of sugar just there! What we would normally perceive as a healthy breakfast we find 14 teaspoons of hidden sugars, that’s DOUBLE the daily-recommended amount just in your breakfast. The amount of meals, snacks, drinks, sauces etc. that we perceive as ‘healthy’ that are riddled with hidden sugars is growing by the second.  

The recommended daily intake of sugar is set at no more than 7tsp per day – the average at the movement is 40tsp 0_0 more than 5x what we should be having.

As a society we are getting busier and as a result more and more people are turning to fast, easy options for their meals. Whether it is fast food or packaged meals the amount of sugar in these fast, easy options is incomprehensible. From this we are seeing a rise in obesity, diabetes and other diseases/conditions directly related to sugar intake.

I’m not saying you need to cut sugar out of your diet completely, everything in moderation has always been my motto – but the truth is the more sugar you consume, the more you will want to consume. It is a substance that you will crave and that will provide you with no nutritional benefits. It is next to impossible to cut it out completely, but can you get it to the DRI of no more than 7tsp per day? Make a point of tracking your sugar for one day. I’m sure that’s all it will take. How much did you consume? 30, 40, 50tsp of hidden sugars? If you are aware of where the sugar is hiding you can control your intake, you can make better, more educated choices.

Only a few weeks ago I started the IQuitSugar diet by Sarah Wilson. Still trying to shake the last 10kg of post baby weight I was up for anything! I was already working out regularly but needed to control my diet. After 2 weeks on the plan the headaches that I had always considered normal had stopped. The bloating I had always ignored, was gone. My skin felt amazing, my energy levels were rising and I was 3kg down. I was eating full fat, wholesome, fresh food minus the sugar (fructose). I was still getting plenty of lactose so there was still sugar in my diet; I was just cutting out the crap! My fast food addict husband and unadventurous kids LOVED the meals (bonus!!) it was a winner all round. So why doesn’t everyone do it? The answer – it requires effort.

The number one excuse for eating poorly and not exercising is ‘I don’t have the time’ – the TV program I saw last night showed children as young as 4-5 going into surgery to have a handful of rotten teeth yanked out, middle age men with diabetes having body parts amputated and a young girl only 15yrs old with type 2 diabetes who has to check her blood morning and night, after every meal. Who has time for that? THAT is the reality – all those people said ‘no it will never happen to me’ but it did. Taking a little time just once a week to organise and prepare meals could save you having to watch your nearest and dearest or even yourself suffer this pain.

I know what busy feels like. I run a business, I study, I run a household and have two young girls that require my constant attention. Everyone knows what busy feels like. You have to consistently make time. Have your meals organised and prepped in advance so there is no reason to pick up the phone and order a pizza when you walk through the door at 6pm. Take the family out for a 30min walk – get active – not only will this increase your energy levels but you will be spending quality time with the family, getting some fresh air and providing a positive influence for your family.

It’s not as easy as grabbing a freezer meal and sitting in front of the TV, but it is so, so worth it. Your quality of life will improve dramatically. We are not here for long, so make the time you have got the best it can possibly be!

The amount of sugar we as a nation are currently consuming is killing us. Something HAS to change.

I will leave you with a simple quote I heard on ‘That Sugar Film’ – “Sugar is not the devil, but life is SO much better without it!”

Mums in Fitness

We at KFiTT are all mothers and all have a passion for Fitness. One too many times I have heard from mothers that working out is selfish, taking an hour for yourself to ‘just’ go for a run is not fair to their kids. I’m here to tell you, your wrong. I have been a victim of this way of thinking myself and it leads to a miserable household. After the birth of my second daughter, sitting in my midwifes room, on the verge of falling back down the path of PND he looked me in the eye and said:

‘YOU are the centre of your household. If you are unhappy then NOONE in your household can be happy. Everyone plays an important role, in every family, BUT the happiness of your family depends solely on you, and this can not be achieved unless you take some time for yourself to MAKE yourself happy.’

You can’t hold the weight of the world on your shoulders for an eternity, every now and then you need to share the load. Take a break, let off some steam. Taking an hour for yourself to get active will not only have benefits for you but your ENTIRE family. Here are just a few:
– You will have more energy – not only is this fantastic for you, but it means the time you do spend with your kids will be fun, quality time!
– Release stress – Being a mother is the hardest job in the world, we NEED a way to relieve stress, build it up and you will end up taking out all your ` frustrations on your nearest and dearest.
– Be a positive role model – your kids watch everything! Lead by example 🙂
– Regular physical activity improves your health – meaning you will be around to see your kids grow!

The list of benefits could honestly go on and on. I can tell you that it will benefit your kids and your family as much as yourself. How do I know this? Not only am I a mum in fitness but I am a child with two active parents! So I have seen it from both sides. I have watched my parents train and compete in some incredible events. They are strong. They are powerful. To me they are superheroes. I truly don’t believe there is anything they can not do. I will train to be like them, I will train so that one day my girls may view me as a superhero too! Plus it is an amazing feeling to have your 4yr old daughter not come up and ask if she can watch TV but ask if she can go for a run with you!!

Train hard ladies, you never know who is watching 🙂





Big Box Gym vs Outdoor Training

Besides the obvious indoors vs. outdoor what is the difference between going to a gym vs. going to outdoor training like KFiTT. I will be honest there are pros and cons for both. I myself have used both services and I am going to tell you my experiences of Gyms and Outdoor training classes, what I believe to be the pros and cons of each.

I started using gyms after I had my first daughter. I was in a different state to my family and friends and my husband was away with the army more often than not. I looked up a few mums and bubs bootcamps in the hope of making new friends and getting active in one but with none in the area I found the closest, cheapest gym with a crèche and signed up. For one hour every morning I went in and potted around the gym while Lily was in the crèche. So many times I had the crèche staff come out and ask me to come get Lily after 20min (I had a very clingy child who would go nuts if I left the room!) It was good for a while but after a few months I dropped off….There was so many people in the gym, yet it was still such an anti-social environment. I tried a few classes and though I would never walk out of a class myself, I saw people walk out whenever they please, whenever they’d had enough and there was no one to stop them, no one to support them through the class. Through this, I liked that even on the rainiest days I could still comfortably go in and do my workout and I liked that I could use whatever cardio and strength equipment I could get my hands on.

After moving back to Sydney I came back to Bootcamp. The first thing that made a massive difference to me was the crèche…it was right in front of me, Lily could see me, she would not stress out, I was free to do my workout in peace while she watched from the sidelines and played with the other kids. The second thing was the social side – Although I still did classes in the gym, there was n talking, no socialisation, it was silent. Coming to Bootcamp the girls work hard, talk, laugh and enjoy themselves! Being locked at home all day talking to either a wall or a baby (both of which had the same level of conversation) it was a blessing. Mainly for my mental health! I also think I worked harder. There was a competitiveness I never knew I had that came to life! Another side of things is the weather, obviously training outdoors there is the rain, wind, and other natural elements – although there is shelter at most ovals it does take that little extra motivation to get out of bed and get going. The price of outdoor training is also generally higher than gyms and before starting I tried to rack my brain around why that was, as price was also a key player in my decision making of where to train. It wasn’t until after I started that I figured it out – Its not just exercise, its personal training. Its social, it pushes me and being small classes the trainer takes the time to adjust exercises if I have an injury, or can’t do something and finds a harder version if I need to be pushed. The exercises always vary, no two workouts are the same – so unlike with my same daily routine at the gym, I don’t get bored. The biggest thing for me was it got me out of a hole. I had bad PND after my first daughter; my mental and physical health was suffering. The worse my physical health got, the worse my mental health would get and the worse my mental health was the less likely I was to do anything about my physical health. It was an endless, vicious cycle. The socialisation and exercise I got from joining Bootcamps did wonders for both sides of my health and in turn I became a better mother. Now after the birth of my second daughter I have amped up my training and am making my way through my fitness courses to become an outdoor PT myself.

All in all you can see both Gyms and Outdoor Training have pros and cons. When it comes down to it mine is only one view and each individual will have different experiences, needs, goals, situations and preferences. When it comes down to it, whichever option works for you is the right option. As long as you are being active you are on the right path 🙂

I would love to hear about your experiences! Comment below with your thoughts on the matter 🙂

gym vs outdoor

It All Started With A Lawn Mower…

The last few weeks have been an absolute rollercoaster, for both the entire family and myself. There is NEVER a dull moment!! My latest dramatic event happened two weeks ago. While home sick with my youngest daughter Scarlett (6mths) I decided to stop sitting around feeling sorry for myself and be productive! My answer to that was to mow my well over due lawn…a decision I’m now regretting!! As I finished the mow and turned off the mean machine, before it had stopped I took of the catcher and went to scoop up the cut grass. I was a little too eager and my finger did a dance with the blade! 24hrs, 1 surgery and way too many stitches later my finger is properly attached and in a splint.


With a constantly sick house hold and broken finger, the mowing of the lawn was the last bit of physical activity I have had in the last fortnight then throw Easter in the middle…well my nutrition has had its down points too!!


With zero exercise and less than perfect nutrition, other than feeling like crap! I have found the following:


  1. The less exercise I do, the lazier I feel. Meaning it is even harder to get back to it!
  2. The more sugary, processed foods I eat, the worse I feel and the more crappy food I crave!


It is an endless, destructive cycle, the more you eat, the less you do, the less you do, and the more you eat!


The biggest problem for so many people (myself included!) is getting out of this slump. How do we find the motivation after a bad trot to get back on the horse and keep going? I have spent years trying to come up with the answer and while some things may help e.g. support from friends and family or an inspirational quote that really speaks to you. There is no secret trick, if you don’t feel like eating right or doing a workout, take a few breaths, think about how you will feel after your workout vs. how you will feel after eating that big mac…now *tough love* suck it up and make the right choice! It’s not easy. I know that. There are days when I really don’t feel like moving! But I suck it up, pack up the kids and head off to Bootcamp. After the class, I’m in a better mind frame, I have more energy and I’m more inclined to go grab a salad over a burger! Plus I know that if I put in the effort to take that hour for myself and go hard in that workout for the rest of the day, I’m a better Mum. Instead of throwing on the TV and begging the kids just to sit down, be quiet and watch telly! I’m taking them to the park or doing craft! Your overall quality of life will improve dramatically and then there will soon come a day where you’re not forcing yourself to choose salad over a burger or workout over couch time, you will wake up before your alarm and have your runners on! You will be craving veggies and home cooked meals instead of chocolate and take out and you will love every second of it!!!

I’m not saying you won’t have your bad days. I will too, we are human after all! We are not perfect but make the right choices and we can be pretty damn close!!


We are on this journey together. It’s a life long journey not a quick fix – so enjoy it. Enjoy every step and get the most out of every day 🙂

I’d love to hear all about your journey, your struggles, and your accomplishments – share them all, you never know whom your inspiring!


Happy Training Ladies!!

Emma xx

Rules to Live By…

Over the last few weeks I have completed a YogaFit Instructor course. I must admit I walked into the course thinking, ‘Yoga – few poses, can’t be much to it!’…boy was I wrong!!! 10hrs a day for 6 days I left my girls before they woke, got home after they had gone back to bed. During those 60hrs I practiced hours of yoga, learnt the anatomy and alignment of the human body, communication and language of yoga, types of breathing, how to structure and implement a yoga class to the fitness community and well honestly the list is endless! They call these courses ‘intensive’ for a reason as I discovered very quickly!!

I learnt an astonishing amount during the six day course but here are just a few points I pulled that I found rather inspirational and would like to share with you. First my own experience. I have practiced Yoga on and off for a decade, and have always wanted to teach yoga but the following thoughts held me back:
* I can’t / have no interest in meditating..
* I don’t have the body of a Yoga instructor
* I’m not flexible enough
I could go on and on listing flaws that I thought meant I could not be a Yoga instructor. Then I did the YogaFit course. YogaFit is all about making Yoga accessible to every body with every type of body! It is about letting go of competition, judgement and expectations and allowing yourself to just stay in the moment and get to know your body. I became very aware of my body during the course, in just six days I started to notice little things – my posture, the slump I have always had, I became aware of and started trying to correct. My diet, I started grabbing an apple for a snack instead of an overly processed easy grab muesli bar. I was noticing how I treated my body and how It effected me. I’m not saying Yoga will fix all your unhealthy habits but it will make you aware of them and you will find yourself naturally cutting down on them the more regularly you practice.

There are some concepts within the Yoga practice that I found fantastic as general ‘rules to live by’ – The Yamas & Niyamas are your ethical guidelines. The Yamas relate to how we treat those around us – non-violence, truthfulness, non-stealing, non-excess and non-possessiveness while the Niyamas relate to how we treat ourselves – Purity, Contentment, self-discipline, self-study and surrender. These ‘guidelines’ are not there to stop us from living but rather to open life up to us. Living by these simple precepts you will find your days feel a little lighter, we like ourselves a little more, and even find work more enjoyable ? We all have our bad days, but making a conscious effort to treat ourselves and others with joy and respect, in my opinion can bring nothing but positive things.

I loved both the physical and mental health benefits I gained from practicing Yoga and would love to share the practice with everyone else. This being the case KFiTT will be offering YogaFit classes starting the 28th March, on Saturday mornings at 8.30am from Boronia Park Oval . Whats more – for the first 8 weeks the class will only be $5 and ALL money collected will be donated to Outrun Cancer – A not-for-profit organisation that encourages people to take action against cancer and adopt a healthier lifestyle.

We all have to start somewhere and well – there is no time like the present!



outdooryoga_2 copyBy Emma Williams

The Key to your Weight Loss

This month my focus is on nutrition. We will never reap the full benefits of all our hard work put into our Bootcamp, Boxing or Run Club sessions if we are shoveling in all the wrong foods surrounding it.

We need to make sure our bodies are getting enough food to support an active lifestyle. But we need to be getting enough of the right foods!

Specific diets vary depending on what you are trying to achieve i.e. gain muscle, lose weight, maintain weight etc. but without getting too technical let’s just cover the basics that can help us get our nutrition in check.

One of my main issues is organisation. Two kids, one with lots of extra curricular activities, working full time with some study thrown in walk through the door at 5pm with no dinner planned…. doesn’t usually end in the healthiest option!

If you have the time to pre-prepare meals then fantastic! If not then set aside a time every week to plan the week’s meals, do your grocery shopping and be prepared. If you’re walking in the door at 5pm have food ready to cook and a plan of what’s for dinner then there is no excuses to dial for a pizza!

My second problem is, if there is junk in my fridge/cupboards….I will eat it. So it’s time for a kitchen makeover. Take all junk food/naughty foods that could tempt you and throw them out! If it’s not there, you can’t eat it!!!

So with cleaning out our kitchen and being prepared, next comes the question: what do we eat?

Honestly we all know the answer, may not like it but the recommendations have always been pretty much the same. The basic food pyramid! 5-6 serves of veg, 2 serves of fruit and the rest? Well everything in moderation!!! How can you go wrong with that?? See the picture of the food pyramid below for more details but along as you are getting your essential greens eat everything else in moderation and you will be juuuust fine 🙂


‘I Don’t Know How She Does It’

I have just watched this movie with extremely high hopes – ‘I Don’t Know How She Does It’ starring Sarah Jessica Parker is about a mother of two young kids who has a full on, full time job that involves lots of travel and time! We see how she juggles kids parties, school bake sales along with corporate meetings and interstate travel. I thought FANTASTIC finally a movie that will give me hope, show me we can do it all! Perfect mother, wife and employee sounds good right?

Well..I was bitterly disappointed *spoiler alert* we can’t do it all…she desperately tried to take on a big career-changing contract, while remaining an attentive mother and wife. After a mere two months she crashed and burned. Even though she was making great progress at work, she hit the rocks with her husband and was continually disappointing her children. So she had a choice to make, of course it was without a doubt her family that took the top spot. Whilst she did not quit her job she could no longer give it 100%, meaning she could no longer climb the corporate ladder.

Granted I knew it would happen, deep down I was still hoping for some magical secret, telling us all how to balance it all, but we can’t. I always give 100% of my efforts while working but when it comes down to it my kids without a fraction of a doubt come first!

I am finally coming to terms with the fact that for my sanity’s sake, I can’t do it all. I am not perfect. I’m not going to climb the corporate ladder and I won’t always have a clean house. But my girls will always be bathed, clothed, fed and very very loved.

So thank you Sarah Jessica Parker, although the realization that I can’t do it all will not stop me trying, it eases the pressure and the disappointment when it doesn’t happen.

But I surely can’t be the only one who wants it all! (Greedy I know) Do you try to get the best of both worlds? Have you actually managed to do it? Would love to hear from you!

Emma x

Christmas Charity Boxing Bootcamp


Christmas is the time for giving and we at KFiTT Personal Training are getting into the Christmas spirit!

KFiTT will be holding a Charity Boxing Bootcamp – It will be a 1hr Boxing Class, $15 for the session held at Boronia Park Oval, Hunters Hill and ALL proceeds will be going to the Sydney Childrens Hospital Foundation




We want you to get into the Christmas spirit as well, so dress-up! I want to see an oval filled with boxing Santa’s, Elves and Angels – and I’m sure the Children at the Sydney Childrens Hospital would love to see it too

 All are welcome, the more the merrier!! Help us raise money for this great cause!!

 We will also have a donations box @ every Saturday session in December to collect food, decorations, clothes, toys etc for North Ryde Community AidKFiTT has always supported the North Ryde Community Aid Christmas Appeal and would love to continue our support with your help! So any contribution would be much appreciated

We look forward to seeing you there – Get a great workout, for a great cause!!