MK FITT - Health & Performance Coaching

14/10/2025

🔥 SATURDAY SUPER SESSION! 🔥

We’re kicking off the weekend the F**T Factory way 💪

Join the crew this Saturday 7:00am for a big Strength & Conditioning session… then we’re heading out for a Dam Run to test the legs, lungs, and mindset 🏃‍♂️💥

This one’s all about grit, teamwork, and pushing past limits.
You’ll sweat. You’ll swear. You’ll love it.

📅 Saturday
⏰ 7:00am Start – F**T Factory
🏋️‍♂️ Strength & Conditioning
🏃‍♀️ Followed by Dam Run
💦 Bring towel, water & your best effort

No shortcuts. No excuses. Just results.
Built. Better. ⚡️

Bookings essential - https://fittfactory.gymdesk.com

**TFactory

14/10/2025

🎃 MK STRENGTH – HALLOWEEN EDITION 💀
Friday 31st October 6AM | MK F**T Factory

It’s time to bring the spooky strength 😈
This Friday we’re throwing down a Halloween-themed MK Strength session... costumes, chaos, and heavy lifts 👊

Dress up, show up, and get those early-morning endorphins pumping with the tribe 💪🕸️
There’ll be prizes for best costume, killer tunes, and that signature MK energy to kick off the weekend 🔥

🕕 6:00AM start
📍 F**T Factory – Harvey
👻 Theme: Halloween Dress-Up
💪 Vibe: Scary strong, seriously fun

Let’s see who can lift heavy and look horrifying 😜
Tag your training partner — this one’s going to be epic 👇

18/09/2025

10/09/2025

How do people go through life without training? 🤯

Without ever feeling the rush of finishing a hard set, the confidence of looking in the mirror and being proud, the energy to actually LIVE life?

As fitness pros, we know the truth: training transforms you.
Not just your body, but your mindset, your resilience, your whole identity.

👉 Nothing bad ever comes from being jacked, fit and healthy.
Everything good flows from it... strength, discipline, pride, energy, confidence.

Stop waiting. Stop doubting. Start building the better you.

08/09/2025

🎉 Father’s Day Giveaway Winner! 🎉
MK F**T Factory

A massive congratulations to Peter “Raka” Rakowski, nominated by his son Damo, on taking out our Father’s Day Giveaway! 🙌💪

Raka has scored himself a 12-month gym membership at F**T Factory 🏋️‍♂️🔥 — the perfect gift to keep building strength, health, and fitness over the next year.

Big shoutout to Damo for the nomination 👏 and thank you to everyone who got involved in celebrating Father’s Day with us. 💙

Enjoy your year of training, Raka — we can’t wait to see you in the Factory smashing goals! 💪

**TFactory

02/09/2025

🎉 FATHER’S DAY GIVEAWAY…
GIVE DAD THE GIFT OF GAINS! 🎉

This Father’s Day, we’re giving one lucky Dad the ultimate prize, a 12-MONTH GYM MEMBERSHIP valued at over $500 💪🔥 MK F**T Factory

Want to spoil your Dad with the gift of fitness, health, and strength?

Here’s how to enter:

✅ FOLLOW our page
✅ LIKE this post
✅ TAG your Dad (or a Dad you know who deserves this) in the comments
✅ BONUS ENTRY: Share this post to your story and tag us!

One winner will be drawn on Father’s Day Sunday, 7th September 2025 🎁

👉 Don’t miss your chance to give Dad the gift that keeps on giving… fitness, health, and the best version of himself!

**TFactory

01/09/2025

🌼 SPRING INTO ACTION! 🌼

Our 6 Week Group F**T Challenge kicks off Monday, 8th September 2025 at F**T Factory – the perfect way to reset, refocus, and reignite your fitness goals this Spring! 💪🔥 MK F**T Factory MK F**T - Health & Performance Coaching

👉 What you’ll get:
✅ Unlimited access to our Group F**T Classes
✅ Unlimited gym access
✅ Evolt Body Scans in Week 1 & Week 6 to track your results
✅ A supportive community that keeps you accountable
✅ Expert coaching to push you further than you thought possible
✅ Measurable improvements in strength, fitness & overall health

This isn’t just about workouts – it’s about building discipline, habits, and a team around you that inspires you every step of the way.

🌟 Whether you’re looking to drop some winter weight, boost your fitness, or challenge yourself with something new – this 6 week challenge is YOUR time.

📅 Starts Monday 8th September 2025 – spots are limited!

👉 Secure your spot now: Sign Up Here - https://mkfittfactory.gymdesk.com/signup?membership=135797&type=2

⚡️

29/07/2025

2026 AFL Club Mentorship & Sports Performance Support Program

Elevating the Standard of Player Care, Staff Education & Club Success in 2026

💥 Delivered by Team MK (Matty & Karissa), this program brings real-world experience:
🔹 Matty – Over 20 years in the health & fitness industry, with deep roots in football as a player and coach
🔹 Karissa – 10+ years as a qualified Sports Massage Therapist and Personal Trainer, working with athletes across all levels

This isn’t just a theory-based course, it’s a hands-on, practical mentorship experience that builds long-term systems and confidence in your club.

🔷 Program Purpose

To provide AFL clubs with a complete mentoring, coaching and educational framework that empowers their sports trainers, coaches, and support staff with elite-level knowledge, systems, and tools. 🧰

This program enhances:
• Injury prevention and recovery strategies
• On-field assistance and first response confidence
• Strength and conditioning frameworks
• Club-wide education and consistency in best practices

🔷 Who This Program is For
• Community and Semi-Professional AFL Clubs
• Sports Trainers (Beginner to Advanced)
• Head Coaches and Assistant Coaches
• Strength & Conditioning Coaches
• Medical Support Staff
• Club Presidents or Football Directors looking to upskill their team

🔷 Program Inclusions

1. Sports Trainer Education & On-Field Assistance
• Injury response and on-field protocols
• Emergency situation preparation (e.g. head injuries, spinal support)
• Role clarity: trainer vs coach responsibilities
• Game-day strapping protocols and practical tape application
• Ice, compression, and heat protocols
• Creating effective injury tracking systems
• How to communicate between player, coach and medical staff

2. Strapping & Taping Mastery
• Hands-on workshops on:
• Ankle strapping
• Knee (MCL/ACL) support
• Shoulder taping
• Thumb/wrist/finger
• Pre- and post-game tape assessment
• Supply management, budgeting, and hygiene

3. Massage Therapy & Muscle Management
• Basics of sports massage techniques
• When and how to apply manual therapy
• Muscle activation and release techniques pre and post-game
• Tools and aids: foam rolling, massage guns, trigger balls

4. Strength & Conditioning Protocols
• Pre-season strength program templates for players
• In-season maintenance training plans
• Modified training plans for injured or returning players
• Understanding training loads & fatigue management
• Gym & field-based session integration

5. Pre-Season Club Preparation
• 6–12 week structured training plan
• Fitness testing templates & benchmarking
• Role-specific conditioning: backs, mids, forwards
• Recovery education & protocols from the start

6. Warm-Up & Cool-Down Protocols
• Dynamic warm-ups for training and game day
• Movement prep to reduce injury risk
• Cool-down strategies post-training & game
• Integrating breath work and mobility routines

7. Club-Wide Systems & Communication
• Injury reporting systems and templates
• Clear communication flows between coaches/trainers/players
• Creating a culture of injury prevention and physical performance
• Building respect and clarity in the trainer’s role

8. Mentorship & Staff Support
• Access to an experienced coach or mentor for:
• One-on-one or group calls
• Video assessments and support
• Ongoing Q&A and guidance
• Workshops for team and staff alignment

🔷 Program Delivery Options
• On-Site Workshops & Training Days (Can travel to club)
• Online Education Portal (Video tutorials, templates, resources)
• Custom Club Program Build-Out (We tailor the plan for your team)
• Ongoing Mentorship (Monthly/quarterly support for your staff)

🔷 Why This Program Works

Most local clubs run on passion but lack the education, structure, and consistency required to keep athletes safe and performing well all season.

This program ensures clubs:
• Lower injury rates
• Improve trainer confidence
• Build professionalism across all levels
• Improve athlete outcomes
• Create long-term success systems for years to come

🔷 Let’s Elevate Grassroots Footy

Whether your club has a beginner sports trainer or an experienced team of staff, this program provides real-world, hands-on education, giving your team the confidence to lead from the front.

📩 DM us to chat or email: mk.fitt@outlook.com

22/07/2025

💥 8 WEEK COUPLES “HEALTH KICK CHALLENGE”💥

🔥 Get F**T together.
🔥 Stay STRONG together.

It’s time to team up with your partner and transform your health, fitness & lifestyle in just 8 weeks!

👫 Whether you’re a power couple or just starting out, this challenge is for YOU:

✅ Train together or seperate 🏋️‍♂️
✅ Eat better together
✅ Build discipline together
✅ Hold each other accountable
✅ Create unstoppable momentum 💯

What’s included:
🏋️‍♀️ Full 8-week training program & Group fitness class access MK F**T Factory
🥗 Easy-to-follow meal guide & Recipes
💬 Weekly accountability check-ins
🔥Weekly Sauna session
🩻Evolt Body Scan - Start and finish of Challenge
🎁 BONUS: Couples Challenge Prize Pack for top results!

💌 DM us “COUPLES CHALLENGE” to lock in your spot – limited spaces available!

Let’s build strength, connection & results that last – TOGETHER 💪❤️

Commences August 1st 2025

**TGoals **TFactory

17/07/2025

🔥 SHOUTOUT TO DREW! 🔥

Massive respect to our man Drew for putting in the WORK and backing it up with undeniable RESULTS! 💪

Between June 16 and July 16, the stats don’t lie:

⬇️ Total Body Weight: 95.4kg ➡️ 92.6kg
⬇️ Fat Mass: 27.9kg ➡️ 24.2kg
⬇️ Body Fat %: 29.2% ➡️ 26.1%
⬇️ Visceral Fat Level: 13 ➡️ 12
⬇️ Bio Age: 40 ➡️ 38

⬆️ Lean Mass: 67.5kg ➡️ 68.4kg
⬆️ Muscle Mass: 37.3kg ➡️ 37.9kg
⬆️ Hydration + Intracellular Fluids
⬆️ Metabolic Output: BMR + TEE UP 💥

This is what happens when you commit, show up, and stay consistent. Fat down, muscle up, age backwards — Drew’s living proof that dedication pays off.

Proud of you legend — keep grinding and leading by example 👏🔥
**TFactoryResults 🔥

16/07/2025

TEAM MK – TRUE GRIT SQUAD 🔥

Let’s go, crew! Next weekend Sunday 20th 8am leaving from F**T Factory, we kick off our Dam Walk/Run & Workout Sessions and that means it’s time to ramp things up! 💪🌧

This is where the real prep begins… building the grit, endurance, and team strength we’ll need come race day.

✅ Show up
✅ Push hard
✅ Back your teammates

True Grit isn’t just a challenge, it’s a mindset. And we start sharpening that edge next weekend.

Let’s build the team, build the toughness, and get it done together 👊

01/07/2025

new post 💪🏼💪🏼