What are the opening hours?

Monday 05:30 - 20:00 Tuesday 05:30 - 20:00 Wednesday 05:30 - 20:00 Thursday 05:30 - 20:00 Friday 05:30 - 20:00 Saturday 07:00 - 12:00

KW Personal Training

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KW Personal Training

South Africa's premier private fitness & lifestyle studio An Online/Mobile Personal Training Company based in Cape Town.

With a boxing and fitness training background, and several years of Krav Maga training under my belt, I am an accomplished Fitness instructor who is known for my detailed, step-by-step teaching style and personal approach to ensure that clients excel in their fitness goals.

18/09/2024

Goals provide clarity, motivation, accountability and a sense of achievement. Achievable goals provide a clear roadmap for where one wants to go.

16/09/2024

Sleep is a key component of weight management. It can influence hunger, energy production as well as motivation for physical activity.

17/08/2021

Join me on Saturday 21 Aug Facebook live at 1pm with the Weekend Argus. I'll be demonstrating a few self defence techniques for womens month.

21/05/2021

Choosing Low-Carb Snacks are a better choice:

Carbs can add up quickly in snack foods such as chips, pretzels and crackers.

These types of foods are also not very satisfying.

A study found women felt fuller and ate 100 fewer calories at dinner when they ate a high-protein snack, compared to a low-protein one.

Having a low-carb snack that contains protein is the best strategy when hunger strikes between meals.

Here are a few healthy snacks that contain less than 5 grams of digestible (net) carbs per 30 gram serving and also some protein:

Almonds: 6 grams of carbs, 3 of which are fiber.
Peanuts: 6 grams of carbs, 2 of which are fiber.
Macadamia nuts: 4 grams of carbs, 2 of which are fiber.
Hazelnuts: 5 grams of carbs, 3 of which are fiber.
Pecans: 4 grams of carbs, 3 of which are fiber.
Walnuts: 4 grams of carbs, 2 of which are fiber.
Cheese: Less than 1 gram of carbs.

14/05/2021

Happy Eid to all our clients.

Have a blessed day

10/05/2021

Stop Drinking too much Fruit Juice.

Unlike whole fruit, fruit juice contains little to no fiber and is full of sugar.

Although it provides some vitamins and minerals, it’s no better than sugar-sweetened beverages in terms of sugar and carbs. This is true even for 100% fruit juice.

For instance a 350 ml - 100% apple juice contains 48 grams of carbs, most of which is sugar.

It’s best to avoid juice completely. Instead, try flavoring your water by adding a slice of orange or lemon etc.

09/05/2021

Happy mothers day to all the special ladies out there. May you continue to be super women!!!
Have a blessed day

07/05/2021

Cut Back on Bread

Bread is a staple food in many diets. Unfortunately, it’s also quite high in carbs and generally low in fiber.

This is especially true for white bread made from refined grains, which may negatively impact health and weight.

Even nutritious breads such as rye contain about 15 grams of carbs per slice. And only a couple of those are fiber, the only component of carbs that isn’t digested and absorbed.

Although whole grain bread contains vitamins and minerals, there are many other foods that provide the same nutrients with much fewer carbs.

These healthy foods include vegetables, nuts and seeds.

However, it can be tough to give up bread entirely. If you’re finding it difficult, there are many low-carb recipes out there, that are easy to make and delicious.

Here is one: https://www.biggerbolderbaking.com/keto-bread-best/

06/05/2021

Cutting back on carbohydrates can have major benefits for your health.

Many studies have shown that low-carb diets can help you lose weight and control diabetes or prediabetes

I will list some easy ways to try Reduce Your Carbohydrate Intake.

1. Eliminate Sugar-Sweetened Drinks

If you want to eat fewer carbs, avoiding sugar-sweetened beverages should be one of the first things you do.

A 350ml can of sugary soda contains about 38 grams of carbs, and a sweetened iced tea has about 36 grams of carbs. These come entirely from sugar.

If you want to drink something refreshing with a taste, try adding some lemon or lime to water or other fruit piece in your water. If needed, you can add a small amount of low-calorie sweetener.

28/04/2021

6. Don’t get discouraged; set an attainable goal.

It’s easy to get frustrated when you make huge lifestyle changes and don’t immediately see results. But that’s normal! You won’t reach your desired weight in a week, so set reasonable short-term goals to keep you moving toward something. You can always keep the end game in mind as your motivation. “There are no quick fixes. Losing weight, putting on muscle, and increasing your energy level all take time,” Kerry learnt. “Think about a reason that will compel you to lose the weight, and always focus on that goal. When things get stressful, it will help to keep you on track.”

Most importantly, Kerry's final thought to anyone brave enough to begin losing weight is to have faith in themselves. “Believe in yourself,” she says. “Believe that you are worthy of health and happiness. Believe that if you sincerely want to make a change for the better that you can and you will succeed. You can do it!”

26/04/2021

5. Be easy on yourself, start small with the exercise and work your way up.

It’s okay if you can’t do 100 push-ups right from the beginning. Start small and build your way up to workouts you’re comfortable completing. “After a meal, get up and go for a walk around the block. Every week increase the distance—this will help burn calories and aid in the digestion of your food,” says Kerry. “If you need to go somewhere close, walk instead of taking your car. Get outside and go for a hike; there are a lot of great local spots to move around in. Walking is low impact so you can never do too much of it!”

24/04/2021

4. You can enjoy eating and still lose weight

Losing weight doesn’t mean depriving or starving yourself; in fact, if you’re exercising regularly, you’ll probably need to consume even more food due to burning more calories. Kerry found that when you switch to being conscious about your foods by eating lean protein, healthy fats, carbs, fruits, and vegetables, you’ll be surprised by how much you can eat.

And you can eat foods you actually like. Eating healthy doesn’t mean dull, flavorless foods or barely eating enough food to survive. Kerry said when she was trying to lose weight, she ate nothing but egg whites, boiled chicken, and broccoli, which was gross. "My trainer at Decisive Fitness gave me a lot of great healthy recipes and advice that I still use today, my favorite being avo and soft boiled egg on whole wheat toast.”

Address

Cheltenham Road, Mowbray
Cape Town
7700

Opening Hours

Monday	05:30 - 20:00
Tuesday	05:30 - 20:00
Wednesday	05:30 - 20:00
Thursday	05:30 - 20:00
Friday	05:30 - 20:00
Saturday	07:00 - 12:00

Telephone

+27738012830

Website

http://www.kwpersonaltraining.co.za/

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