Kurt Dingle Coaching - KDC

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Australia
Redfern, NSW
Kurt Dingle Coaching - KDC

I help people become athletes, bridging the gap between performance and health Get in touch today if you want to find out more! Kurt.

I aim to guide those in my local area of Sydney and my online clients around the world the overcome road blocks and strive towards their biggest fitness goals, discovering their physical potential and improving mental health. If you want to decrease their body fat, improve their fitness level, improve performance, gain muscle and feel more confident for overall health, wellbeing or sporting performance then you are in the right place. Over the past few years, I have:

- Helped over people lose up to 20+kg
- Worked with people across the globe to get strong and fitter with in gym environments and also using my various online coaching programs.
- Injury rehabilitation for numerous people eradicating pain and returning to sport, strengthening fundamental movement for physical freedom.
- Facilitating towards optimal conditioning for athletes from MMA to free-running.
- Today, I help over 20 people every day. I hope that you become another person who I get the opportunity able to lead towards the best version of yourself!

22/05/2024

Want to improve your diet? | KDCoaching - https://mailchi.mp/38ec5b42a540/time-for-a-change-kdcoaching-8336011

20/04/2024

London Marathon 2024 inbound tomorrow

Supporting my sister .delgado.752 as her coach and brother.

If you haven’t yet donated, please see the link in the comments section which you can contribute towards the charity justgiving page - the condition Ash is in early stages of herself.

This is going to be a huge day tomorrow which I am excited to be apart of, as big sis tackles the biggest challenge of her life!

All support is huge, as this is such a meaningful pursuit 🙌

Shout out to my other client running tomorrow, aiming for that Sub 3:30.

Letsgochamp.

Time to get fuelled, focused and ready to rip!

🍝🎯

27/03/2024

Adjusting and planning nutrition, based upon the fundamentals for endurance events. Especially for activity of intensity, lasting above 90 minutes...

Consider the following within your dietary approach, specifically the day of and pre / post event.

Balancing whole-grains with more refined grains like rice, potato, pasta, oatmeal, cereals, bread and sports drinks, sweets and gels for increasing volume and easier digestion.

Aiming for lower fiber vegetables with meals and fruits such as peppers, onions, asparagus, mashed potato, banana, beetroots, fruit juices, dried fruits, honey etc leading to competition.

(7-10g per KG of BW per day)

Aim for quality lean protein sources, with lower fat content - whey protein, chicken breast, turkey, white fish, lean beef mince, greek yoghurt etc.
These are faster to digest and absorb post training. Also, for providing more calorie “room” leading to the event, for hitting your carb intake. Protein volume is usually reduced slightly too, for this reason.

(1.6-1.8g per kg BW PRE, 1.8-2.2g per KG BW post)

Healthy fat intake to be reduced but still balanced for health and energy. Vitamins (ADEK), for brain and bodily function. Avocado, olive oil, tofu, hummus, oily fish, dairy, nuts, seeds, eggs etc. Reducing fats close to comp creates a greater caloric window for carbohydrate volume.

(20-25% daily intake)

Fiber moderation to be considered close to performance for optimal digestion and nutrient uptake, balancing fullness and gut distress - wholegrains, fiberous veg and starches etc.

(Aiming for less than 10g per meal within hours pre / post event)

Electrolytes for overall hydration status, particularly sodium for sustaining performance, heart rate control, blood volume and post workout rehydration - using a supplement and adding salt to foods.

Plans always change, therefore controlling the controllable and practicing in the weeks before will put you in the very best position to deal with adversity.

If you would like a free Nutrition Assessment, book via the link below...

https://linktr.ee/CombatTrainingNutrition

06/03/2024

This post is focused upon a specific type of intensity management for cardiovascular fitness training, after one of my client's asked me a question about the target HR for the prescribed run!

Get your caawwwffeeeee ready, as this one is detailed and important for athletes, specifically with running goals!

The MAFFETONE METHOD (MAF) for Heart Rate Zone management specific to endurance training.

Helping to identify the maximal aerobic heart rate specific to you, for monitoring during the building of aerobic fitness levels for overall performance and positive long term adaptation.

The Method of Calculation:

This can be done using a simple calculation of 180 - age

My max aerobic zone heart rate…

180 - 30 = 150
150 = top end range of aerobic fitness zone
- 10 from this if you are recovering from a long layoff or major illness
-5 from this if you are starting out or at a low level of current fitness or recovering from injury.

What’s the importance or use?

If you are doing a long or sustained cardio vascular activity, such as running (usually above 30 minutes) then you should be aiming for a heart range zone sub maximal of your aerobic heart rate.

For myself I would aim at a heart rate of 138-149 bpm to ensure that I am focusing on aerobic fitness on this specific activity whereby aerobic (Zone 3) is prioritised and not exceeded.
Example run - Easy pace 60 minutes

The reason you want to stay within this zone is to avoid the threshold crossover point (above 80%) which requires the use of carbohydrates purely as fuel. This is less economical and more 'taxing'.

The reason being, you burn through more energy and begin to produce waste products such as lactate once this intensity zone is exceeded, increasing cravings for carbohydrates post workout and potential dietary fluctuations if not managed.

This is often leading to more metabolic stress, taking longer to recover from, cognitively demanding and most importantly harder to sustain during your session!

Using the MAF & HR monitoring allows for...

-Metabolic flexibility - Fat utilisation as fuel
-Sustaining intensity for longer
-Training with long term consistency
-Preventing burn out
-Avoiding injury
-Facilitating dietary habits and appetite
-Developing your aerobic capacity methodically!

Rather than crossing into your anaerobic threshold on runs that are not focused on it as the goal and you benefit neither speed or the capacity to run for longer.

This helps to avoid what is known as the grey area!

Anaerobic fitness, going above 80% can be targeted specifically during different sessions, such as tempo work, intervals and critical velocity training.

This takes patience and time to adjust. But for long term endurance and developing a solid CV foundation, MAF can allow you to increase tempo, speed and overall fitness once you begin to increase intensity, distance gradually.

Tip - Using a smartwatch or HR monitor can facilitate this. Garmin / Suunto watches, or a Chest strap for more accuracy.

RPE is another method - a rating from 1-10 based on perceived exertion to monitor the level of intensity, on the given day - life sometimes hits, making HR fluctuate, speed therefore having to change too.

If you found this post useful, please let me know! Feel free to share with others, like and hit the subscribe link below for weekly insight.

https://forms.gle/PTWdFQGub7z6ffu1A

KDCoaching - Bridging the gap between health and performance ✅⚡️🥦

09/02/2024

Happy 62nd Birthday Mum .carry 🎂

Living proof that to youthful living is a mindset and a choice 💪 keep doing you. X

26/12/2023

Photo update - From St Malo to Benicassim - Marathon prep | Van life | Valencia marathon Trinidad Alfonso 🇪🇸

08/12/2023

Valencia Marathon 🇪🇸 - Official time | 02:48:24

08:36 PB off of Sydney Marathon 11 weeks ago.

The energy throughout the race from start line to the finish was absolutely off the charts

When you are on the very limit, you are summoned to ask yourself “can I dig deeper and keep going?”

Coming out on top, provides something extremely addictive - overcoming the struggle, whilst finding comfort within the uncomfortable.

Learning something new by pushing the mental, physical and spiritual boundaries each time.

The lead up has been far from straight forward, but never should you expect a straight path! Making it all the more rewarding across the line.

These moments simply remind you, that you’re alive!

VAMOS CHICO!💥

15/10/2023

The Australian chapter ends 🇦🇺

What a journey it has been- fortunate to have lived the dream for the previous 6 years! 🤙 ☀️

Time to keep it movingggg ✈️

14/10/2023

Let’s talk breakfast 🥞

For active individuals and those looking to improve diet consistency then breakfast is definitely an important part of sustainable dietary intake

Consuming breakfast can be correlated to increasing progress towards fat loss and improving body composition long term…

This can also be make or break for athletes to perform, recover and prevent inadequate energy balance across the various days in a training week!

Delaying breakfast could be a useful tool at times to restrict daily calorie intake, for an energy deficit over time however…

Often, it can be coupled with the following traits:

❎Inconsistent diet structure
❎Poor concentration and fatigue
❎Excessive or uncontrolled cravings
❎Impulsive food decisions low quality
❎Increased caffeine intake to curb hunger
❎Reduced energy and exercise
❎Longer recovery time after intense days of training
❎Binge eating later in the day
❎ Inadequate macronutrient intake e.g. achieving a daily protein goal

If you struggle with consistency with calorie intake, meal spacing, poor appetite or over eating late then think about how you address your first feed of the day and your performance / body composition goals! 🫵
L

P.s. - Drop a comment with breakfast for a FREE BREAKFAST RECIPE PACK.

12/10/2023

So, why should you be training more like an athlete? ⚡️

This photo is why…

So that you can scale mountain trail runs and experience parts of a country that are not accessible to most people!!! 🏔✔️

If you want to start feeling and moving in more athletic ways and breaking out of the rut that leaves you feeling unmotivated, here are my 3 tips that will help you to get started and start becoming more athletic…

❎ Structure your training week with both strength based training methods and activities that focus on building your cardiovascular fitness

❎ Use unilateral strength movements, with free weights, bodyweight, cable machines that require core stability and within every plane of motion within your workouts

❎ Diversify training to include both easy steady longer duration exercise and short, sharp, heavier more explosive intense training for overall conditioning

I have the blueprint, you just need to read it. 1 place left for the new program, don’t miss out.

📈📲

08/10/2023

🚨 Calling all people looking to hit the next PB before the year ends 🚨

Already I only have 2 SPOTS LEFT for my new program THE BLUEPRINT blueprint 🗺

I am delighted for everyone who’s signed up early already knowing exactly what is in store, for them to experience and most importantly see the outcome in their personal fitness and health development 🔥

Many incredible athletes have already taken the first step towards ending 2023 hitting their performance and health goals with me this year…

I'm eager to support each and every one of them!

And the best part of it all? 👀

There is still room you for ✔️🫵

If you’re on the fence, imagine where you can be when new year comes around in under 3 months time, if you actually go for it this time and realize your potential awaiting to be unlocked… 🎉

You can’t miss out on this one, all you need to do is jump on and the platform is there for you!❌

: 📲 To secure the final potential spots, simply click the link in my bio, book a call or send me a DM ASAAAAP.

KDCoaching - THEBLUEPRINT. Letsgochamp!

07/10/2023

Ready to fight and earn your goals for 2023? 🫵💥

In 2 days you have the opportunity.

For THE BLUEPRINT the number of clients I allow to join will be limited!

Why? As I want to provide the very best service to each individual, pouring my energy into every member of my coaching platform, like you, in order to achieve remarkable results.

So you can FINALLY experience what it is like to perform for feel at your prime

This isn't your average program, or for people who expect it to be easy.

However what I can absolutely guarantee that I will provide you unmatched accountability, direction, support and guidance, serving your own goals and needs. 🎯

Imagine receiving…

✅ A trialled and tested program, built on principles that is then personalized to YOU

✅ Sports Nutrition Coaching that will transform your health, performance and biology for cognitive wellbeing 🧬 🧠

✅ Weekly feedback, progressions and check in support to help learning and growth 🗓🚀

✅ Exclusive content and access to the secrets and methods that revolutionise results 📲📧

Together, we'll push your personal boundaries and achieve extraordinary results! 📈

Don't miss out on this incredible opportunity to join my community of like-minded individuals, who are already committed to making positive changes in their lives. 🤝

To secure one of the limited spots, you know what to do ⌛️

Address

Redfern, NSW

Website

https://kurtdinglecoaching.com/call-booking-page

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