Katy Mackay | Fitness & Lifestyle Coach

What do Physiotherapists say about yoga?
As a current physiotherapy student at Macquarie University, and a keen yoga enthusiast, it is interesting to look at how these two disciplines can work...
Bondi Personal Training: Get Your Fittest Ever
Time to Kick-arse There's never been a better time than NOW I treat all my clients like my family. Unfortunately, this means...
KETTLEBELL CARDIO BEACH WORKOUT: TRAINING IN BONDI
Bondi beach is the place for soft sand kettlebell workouts. Metres upon metres of fine, white sand and a long way to the shore means Bondi beach is a favourite...
Bondi Banging Booty Butt Workout
In Bondi we like to train butt on the beach! Here's a bodyweight workout you can do anywhere. If you can comfortably sit on the toilet the next day,...
Mythbusting: Do Weights Make Women Bulky?
I often hear women saying they don't want to lift weights because they might get 'bulky'. Or they don't do spin classes because they will get big legs....
Is Coconut Oil Healthy?
Isn't coconut oil a saturated fat? And isn't saturated fat, like, an artery-clogging, heart attack-making devil sin juice? SO WHY IS COCONUT OIL HEALTHY? This...
Shredded Abs Workout in 15 mins
Do each exercise for 30 seconds with 10 seconds recovery between exercises. You need a chair or bench. sit ups mt climbers crossover sit ups crossover...
Cardio Bodyweight Workout
It's the holidays, the gym is closed, the kids are all up in yo' grill, and your tummy ain't getting any smaller. Fear not! There is always a bodyweight...
STEVE MAXWELL INTERVIEW: YOUTHFULNESS THROUGH MOBILITY
Steve Maxwell looks incredible. At 61 years of age, he is robust, glowing, ‘ripped’ to shreds and walks and moves with the ease and agility of some...
WARMING GREEN IMMUNITY SOUP
WARMING GREEN IMMUNITY SOUP with Ginger, Garlic and Cayenne Pepper I have made a litre of the healthiest soup you can imagine to ward off a potential...
Turkish Get Up Variations
Pretty comfy with the Turkish Get Up? Want a new challenge? Well, you could just pick up a heavier kettlebell... or try some of these variations! Variation...
Kettlebell Windmill Variations
Windmills and Variations The Windmill is possibly one of the best exercises out there for core strength and mobility. It's a very effective exercise for improving...
How to use kettlebells in your training program
How to use kettlebells in your training program When people say they want to start kettlebell training, what I actually recommend is they incorporate...
Total Body Kettlebell Workout in 30 mins
One of the best things about training with kettlebells: Healthy shoulders! When executed properly, many kettlebell exercises train you to learn the stable...
Learn the Turkish Get Up
Hey troops, You've heard about this exercise with the strange name and now its time to learn the darn thing. Why? Because its my favourite exercise and I told...
45 min Metabolic Conditioning Workout
Beast Mode Workout for the Gym Set interval timer to 40 sec on, 15 secs off: Pull ups (band assisted if necessary) Single swing (swap arms at 20s) KB...
Five Reasons Women Should Train with Kettlebells
1. Abs not flab, baby! Training with KBs recruits core muscles in just about every movement, making it incredible for toning your tummy and improving...
Get Shred: Total Body Intermediate Kettlebell Workout
Recommended weights: Women 8-16kg Men 12-20kg You prob need two kettlebells, one lighter, one heavier and two very heavy kettlebells or dumbbells for the 'finisher' Warm...
Kettlebell Abs Workout in 15 mins
Kettlebells are the perfect tool for strengthening the core and getting a shredded torso! Every kettlebell workout recruits muscles from the core, but we can also...
Activate Your Glutes Before Every Workout
Lazy glutes lead to all sorts of biomechanical problems. Many top strength coaches and physical therapists believe low back pain in both athletes and average...
Shed the Shoes: Barefoot Weight Training
Benefits of barefoot training: - strengthens your ankles and feet - improves ankle mobility and calf flexibility - develops better balance - better...
Intermittent Fasting: Detrimental For Women?
Hot topic at the mo – should women be engaging in this latest diet fad known as intermittent fasting? Ripped up athletes and fitness pros are doing it. Your...
Sunrise Sessions: Kettlebell Metabolic Workout
Using stairs and one kettlebell KETTLEBELL FLOOOOW-RIDER 5x Single swing Right 5x Single clean Right 5x Squat Right (unilateral w KB racked right) Swap...
Super-easy Fruit Soufflé
Super-easy Fruit Soufflé (Sugar free, dairy free and gluten free) Serves 1 4 tablespoons Co-Yo (coconut yogurt) Handful frozen raspberries...
Metabolic Monday Workout
Squats, deadlifts and military press are all thrown into this total body session. Perfect if you've been travelling (or just too slack!) and need to catch...
Slow Down and Heal
Hey, here’s a new rule for all you cortisol-addicted, hardcore exercisers: if you don’t sleep for at least 8 hours, you can’t workout that day. If...
Are you doing single leg exercises?
RUNNERS HEAR ME NOW! Everyone should be doing single leg strength work, but especially runners. Running is a series of single leg hops, and many people...

What do Physiotherapists say about yoga?

As a current physiotherapy student at Macquarie University, and a keen yoga enthusiast, it is interesting to look at how these two disciplines can work together. Physiotherapy is...

0 Comment / Aug 07, 2016

Bondi Personal Training: Get Your Fittest Ever

Time to Kick-arse There's never been a better time than NOW I treat all my clients like my family. Unfortunately, this means you will have...

0 Comment / May 12, 2016

Weight loss breakfast recipes by Bondi Personal Trainer

My Bondi clients are always asking me what to eat for breakfast! Personal Training is about helping with diet too. Here are 5 low-carb, high-protein recipes for under...

0 Comment / May 03, 2016