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LK Fitness

LKFitness works with all individuals; from athletes to your everyday client, who aims to achieve their lifestyle and fitness goals.

Luke provides innovative and measured training tools to help clients get the most out of their bodies in every session.

08/02/2026

CARBS MAKE YOU FAT??? 🤔🤔🤔

We’ve had 3 new sign-ups in the last week… and ALL THREE had one thing in common 👀

They’d been taught that carbs are the enemy ❌🍞
That carbs = fat gain 😬

Let’s clear this up ⬇️

🍚 Carbs do NOT make you fat
⚖️ Per gram:
• Carbs = 4 calories
• Protein = 4 calories
• Fat = 9 calories

Read that again 👀
Carbs and protein are literally the same calories per gram.

👉 In simple terms:
You can absolutely eat a 1:1 ratio of carbs to protein in an eating plan and still get results 💪🔥
Energy, performance, fat loss, sanity… all improved 😄

📩 DM me for nutrition help, eating plans, or training programming

Let’s fuel your body properly 💥🥗🍚

07/02/2026

OVERVIEW OF THE WEEK !!

1. proving that hard work pays off 👊

2. doing his pull up test with full range of motion - hit 12 quality reps 👌

3. .mumford week 1 of a new program hitting a clean for reps at body weight 💪

4. working pull hangs for grip strength as well as shoulder and back health

5. Mi Mi working with Shan on her ring holds.

Few spots available for programs and 1/1s DM me for more details

20/01/2026

WEIGHT LOSS INJECTIONS : WHAT PEOPLE DON’T TALK ABOUT 🤔🤔🤔

Yes, they can reduce appetite and help with weight loss but UNDERSTAND the downsides before committing!

Serious side effects to consider:

🤢 Gut issues
Nausea, vomiting, diarrhoea, constipation, reflux is very common, especially early.

💪 Muscle loss risk
Rapid weight loss + low protein + no strength training = loss of lean muscle.
Less muscle = slower metabolism & weaker joints.

⚠️ Possible cancer risk (thyroid warning)
There is a thyroid tumour warning based on animal studies.

📉 Weight regain after stopping
Many people regain weight once injections stop & more of the time more than before if habits weren’t built.

🧠 Food & appetite dependence
Can blunt hunger cues and create reliance instead of learning sustainable eating behaviours.

💰 Cost
Very expensive long term, hundreds per month compared to lifestyle changes that cost little and compound forever.

🔥 The boring truth (that actually works long term):

🥗 Calorie deficit
🍗 High protein intake
🏋️‍♂️ Lift weights (build/keep muscle)
🚶‍♂️ Steady-state cardio
⚡ Some high-intensity work
⏱️ Consistency over time

This approach:
✅ Keeps weight off
✅ Preserves muscle
✅ Improves joints & metabolism
✅ Costs less
✅ Works for life, not just while you’re “on something”

Cheers LK

06/01/2026

FUN EXERCISES TO START YOUR WEEK👊

1️⃣ Tyre Sledgehammer
A full-body powerhouse.
Builds overall strength with a big focus on core stability, grip, shoulders, and rotational power 💥

2️⃣ Single-Leg Isometric Hold on the GHD
Elite posterior-chain work.
Targets hamstrings, glutes, and deep postural strength, while challenging balance and control.

➕ Added Bonus: Y–W–T Hold in same position
Lights up the upper & mid back, while still engaging glutes and hammies.
Huge for posture and shoulder health.

3️⃣ Ring Push-Ups
Fantastic for overall upper-body strength.
The rings allow a greater range of motion than standard push-ups, increasing shoulder stability and muscle activation.

4️⃣ Power Ropes
A conditioning classic.
Builds overall fitness, off-legs conditioning, and serious upper and lower body strength all at once 🔥

Cheers lk

24/12/2025

2025 🤝 HARD WORK

A year of showing up!
A year of consistency!
A year where the numbers flew down 📉 and the strength went way up 📈

PBs hit 💪
Bodies moved better 🏃‍♂️
Mindsets got tougher 🧠

Proud of the work done in the gym this year, not just the weights lifted, but the habits built, the resilience earned, and the confidence gained 👊

If 2025 taught me anything,
👉 results don’t come from motivation, they come from structure, effort, & time.

2026 is about doing it better.
Smarter programming.
Higher standards.
Less excuses.

If you’re ready to train with intent, get stronger, and actually stick to a plan, i have a few openings in 2026!

DM me for more details.

LK

13/12/2025

Not the result Harrison wanted today but honoured to work with this young fella and mark my words he’ll be playing college one day.

Watch this space 👌

27/11/2025

Less than a week to summer ☀️ and just over 4 weeks till Christmas 🎄

Couple of spots available training and nutrition 💪💪

DM FOR ME for more details.

16/11/2025

RING PULLS FOR UPPER BACK /POSTURE FIX💪👊

One of my go-to movements for clients, the ring pull-up hits the entire upper back, arms and forearms.

➡️great option if you’re not yet ready for full chin-ups, as you can keep your feet grounded while you build strength!

Focus on keeping the body straight throughout the movement and squeeze your shoulder blades together at the top.

I like to hit some upper-back work before any big pushing movements like bench press or overhead press. Activating the upper back first can help with posture, stability and often eases shoulder discomfort for anyone dealing with niggles.

Give it a go and let me know how you go.

Cheers LK

14/11/2025

DUMBBELL OR KETTLEBELL FARMERS WALKS 🏋️‍♂️

One of the most underrated full-body movements out there. Farmer’s walks build overall strength especially through your grip, core, upper body, and lower body.

Key points:
• Keep a neutral posture
• Chest up
• Core tight
• Start lighter to get used to holding and controlling the weight

There are plenty of variations you can try, but a simple place to start is

- 3–4 rounds of 1-minute efforts.

Give this a crack and let me know how you go 💪🔥

12/11/2025

Copenhagen Hold – The Groin Fix / Hip Flexor Strength Builder 🦵🔥

A great movement for anyone lacking lateral strength, especially through the groins and hip flexors.
Most people train in the frontal or sagittal planes (think lunges, squats, etc.), but sport happens in 360° , so don’t neglect these movements 💪
Whether you’re an athlete or any everyday gym goer add this to your warm up or workout.

Give it a go and feel the difference 👊

For all your program needs PM me.

LK

11/11/2025

🔥SEASAW PUSH UPS 🔥

One of my favourite push-up variations. this one not only works the chest, shoulders, and triceps, but also fires up the core more than a standard push-up. 💪

It’s an advanced variation that challenges your stabilising muscles and is perfect for anyone confident with normal push-ups to give a go.

Give it a shot and let me know how you go 👊

Lk

Address

Melbourne, VIC
3977

Telephone

+61402263804

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