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evathekonqueress

Perth's Friendliest Trainer
Today marked Day 1 of the 28 Day Winter Revival... Today marked Day 1 of the 28 Day Winter Revival... and with that, our very first Bonus Challenge!⁣ ⁣ And as you can see, it was a fitness challenge based around performing 100 Squats.⁣ ⁣ So while something tells me that I'm going to be walking around like some kind of grunting penguin for the next few days, I have to admit that there's just something about starting a challenge with 100 Squats (and crushing them) that makes you feel like a bad-ass bitch that can accomplish anything!⁣ ⁣ In saying that, I am very glad that tomorrow's Bonus Challenge isn't a fitness one, though it's a challenge I specifically included because I knew it was really going to push me personally...⁣ ⁣ Because I think it's only fair that if I'm asking other people to get outside of their comfort zones, and with 28 unique Bonus Challenges I know everyone will be personally challeneged at some point, that it's only fair that I face something that pushes my comfort zone too.⁣ ⁣ Wish me luck!⁣ ⁣ Only 27 more Daily and Bonus Challenges to go!⁣ ⁣ #Squats #FitnessChallenege #LegDay #100Squats #BuildConfidence #Accomplishment #DailyWin #WinterRevival #28DayChallenge #GymLife #FitChick #WeightLifting #StrengthTraining #GirlsWhoLift #GetStrong #PerthPersonalTrainer⁣
𝗛𝗼𝘄 𝗠𝘂𝗰𝗵 𝗪𝗲𝗶𝗴𝗵 𝗛𝗼𝘄 𝗠𝘂𝗰𝗵 𝗪𝗲𝗶𝗴𝗵𝘁 𝗔𝗺 𝗜 𝗥𝗲𝗮𝗹𝗹𝘆 𝗟𝗶𝗳𝘁𝗶𝗻𝗴 𝗗𝘂𝗿𝗶𝗻𝗴 𝗔 𝗣𝘂𝘀𝗵-𝗨𝗽?⁣ ⁣ Push-Ups are one of the most versatile, fast, and effective exercises for building upper-body strength.⁣ ⁣ They work the chest, shoulders, triceps, as well as the serratus anterior, lower back, and abdominals.⁣ ⁣ Push-Ups can be easily adjusted to suit everyone from an absolute beginner to more advanced individuals simply by adjusting the angle of the exercise.⁣ ⁣ 𝗧𝗿𝗮𝗱𝗶𝘁𝗶𝗼𝗻𝗮𝗹 𝗣𝘂𝘀𝗵-𝗨𝗽𝘀⁣ Traditional Push-Ups (flat on the floor) offer the resistance of ~60-70% of a person's body weight. ⁣ ⁣ 𝗗𝗲𝗰𝗹𝗶𝗻𝗲 𝗣𝘂𝘀𝗵-𝗨𝗽𝘀⁣ For more advanced individuals, a simple way to make Push-Ups more challenging is to incline the feet.⁣ ⁣ By raising the feet to 122 cm, a Decline Push-Up offers the resistance of ~73-80% of a person's body weight.⁣ ⁣ 𝗜𝗻𝗰𝗹𝗶𝗻𝗲 𝗣𝘂𝘀𝗵-𝗨𝗽𝘀⁣ As for those just starting out or needing to reduce the resistance of a Push-Up for any reason, the Incline Push-Up is a great option.⁣ ⁣ Having the hands elevated at 92cm offers the resistance of about 18-24% of a person's body weight.⁣ ⁣ But what about the Kneeling Push-Ups?⁣ ⁣ 𝗞𝗻𝗲𝗲𝗹𝗶𝗻𝗴 𝗣𝘂𝘀𝗵-𝗨𝗽𝘀⁣ While Kneeling Push-Ups are a popular choice for beginners, they're something I tend to avoid as a Personal Trainer.⁣ ⁣ Why? Because Kneeling Push-Ups are often performed with incorrect form due to the amount of resistance they offer beginners when performed with good form.⁣ ⁣ During a Traditional Push-Up, one study showed that individuals supported ~69.16% of their body mass in the up position, and 75.04% in the down position, while during Kneeling Push-Up, the same individuals supported ~53.56% of their body mass in the up position and 61.80% in the down position... and 62% of a person's body weight can be a lot of resistance for a beginner.⁣ ⁣ So if you're looking to build your upper body strength, Push-Ups definitely need to be in your workout arsenal.⁣ ⁣ Just make sure you select the most appropriate level of difficulty for you at the time - a level where you're genuinely being challenged, but are still able to maintain good form throughout each repetition.⁣
Mid-week can sometimes be a bit of a bummer…⁣ Mid-week can sometimes be a bit of a bummer…⁣ ⁣ The week's already in full swing, but the weekend still feels a bit far away.⁣ ⁣ So rather than waiting till the end of the week to celebrate our wins, why not mix it up and give ourselves a boost by celebrating them today?!?⁣ ⁣ Celebrating your wins not only feels great, but it reinforces the positive attitudes and behaviours you want to encourage in your life, and helps you push through when faced with challenges and roadblocks in the future.⁣ ⁣ Here are just some of the amazing Personal Bests recently achieved by 3 of our female Personal Training clients:⁣ ⁣ ✔️ 𝗞.𝗠. 𝗙𝗲𝗺𝗮𝗹𝗲, 𝟰𝟵: Deadlift - 50kg for 6 Reps⁣ ⁣ ✔️ 𝗔.𝗗. 𝗙𝗲𝗺𝗮𝗹𝗲, 𝟮𝟬: Barbell Back Squat - 40kg for 6 Reps⁣ ⁣ ✔️ 𝗣.𝗛. 𝗙𝗲𝗺𝗮𝗹𝗲, 𝟰𝟵: Dumbbell Jump Squat - 16kg (2x8kg Dumbbells) for 10 Reps⁣ ⁣ What an absolute kick-ass list of accomplishments!⁣ ⁣ I couldn’t be more proud of all the amazing things these ladies have achieved! 💪🙌 ⁣ ⁣ 𝙒𝙝𝙚𝙣 𝙬𝙖𝙨 𝙩𝙝𝙚 𝙡𝙖𝙨𝙩 𝙩𝙞𝙢𝙚 𝙮𝙤𝙪 𝙩𝙤𝙤𝙠 𝙩𝙞𝙢𝙚 𝙤𝙪𝙩 𝙤𝙛 𝙮𝙤𝙪𝙧 𝙗𝙪𝙨𝙮 𝙨𝙘𝙝𝙚𝙙𝙪𝙡𝙚 𝙩𝙤 𝙘𝙚𝙡𝙚𝙗𝙧𝙖𝙩𝙚 𝙮𝙤𝙪𝙧 𝙢𝙖𝙣𝙮 𝙖𝙘𝙘𝙤𝙢𝙥𝙡𝙞𝙨𝙝𝙢𝙚𝙣𝙩𝙨?⁣ ⁣ ⁣ #Deadlift #Squat #GirlsWhoLift #GirlPower #StrengthTraining #StrongWomen #GymLife #FitChick #WeightLifting #StrengthTraining #FitnessMotivation #WednesdayWins #MuscleGains #GetStrong #CelebrateYourWins⁣
I’ll never forget those 3 ballerinas waiting for I’ll never forget those 3 ballerinas waiting for their class to start.⁣ ⁣ “Oh my god! I can't believe I just ate a third rice cracker. I'm so fat.”⁣ ⁣ My brain just couldn't process what the petite ballerina said.⁣ ⁣ Never did I imagine that only a few short years later, that talk, that mindset, that view would become my very own.⁣ ⁣ For many people, exercise and weight loss are seen as intrinsically linked.⁣ ⁣ And it’s easy to see why.⁣ ⁣ Between the fitness industry constantly bombarding us with messages that we need to lose weight, and a pervasive diet culture that’s designed to ring every dollar it can out of our pockets, it’s no surprise that we’ve developed a harmful connection between what we eat and how much we need to work out.⁣ ⁣ When I started my fitness journey, all I could think of was burning calories.⁣ ⁣ I some crackers, it was time to hit the treadmill.⁣ ⁣ I looked in the mirror, I had to go to a fitness class.⁣ ⁣ I wanted to have breakfast, I had earn it with an hour and a half of hot yoga.⁣ ⁣ Even when I was at my lowest weight, I genuinely believed that as long as I kept punishing my body, any sacrifice to my health or happiness would be worth it.⁣ ⁣ So I starved myself, obsessed over calories, and had to justify every mouthful with a workout.⁣ ⁣ I was fucking miserable, but I couldn’t see any of it…⁣ ⁣ Not my severely underweight body.⁣ ⁣ Not my severely restrictive eating habits.⁣ ⁣ Not even my severely dangerous hatred for myself.⁣ ⁣ It wasn't until my best friend challenged me to a 12-Week Muscle Building challenge that my recovery began.⁣ ⁣ I put on several kilograms of muscle mass, improvedmy relationship with food, and even began to feel good about my body.⁣ ⁣ Several months and a motorcycle accident later, I even signed up to become a Personal Trainer.⁣ ⁣ Since then, I've been on a mission to use my past experiences and pain to help others become stronger and more confident inside and out, and help then discover the joyful side of exercise.⁣ ⁣ Because if my own journey had taught me anything, it's that you can't punish yourself into loving yourself... but you can find love on your journey to better health, fitness and well-being.⁣
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Hours & Info

Level 1/456 Fitzgerald St,
NORTH PERTH WA 6006
Unit 1/7 Cobbler Place
MIRRABOOKA WA 6061
0423 379 523
eva@konquerfitness.com.au
Mon, Wed, Fri: 6:00-11:00am & 2:00-6:30pm | Tue, Thur: 1:00-6:30pm

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