Kurt Dingle Coaching - KDC

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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 ⌛️

03/10/2023

I am going to share with you today about what has been under works!

For the people that want to feel and perform to perform at prime level, if you are experiencing that…

🔸Lifting routine lacks transition towards functional strength and fitness

🔸Dietary habits lack quality or consistency

🔸Body composition is not changing and want to lose fat

Well then my new programme tackles all of these problems directly, so you will feel nothing but accomplished as you will finally…

🔹Have strength training structure that ensures progress and compliments endurance goals

🔹Manage nutrition to improve health, energy and performance targets

🔹Shred body-fat and optimise lean muscle without burning out

And if you ever thought “it’s not for me” about a fitness programme before, well think again, this is the ONE!

You won’t just get:

1️⃣ A personalised programme tailored to your needs

2️⃣ Nutritional support fit for your body and goals

3️⃣ Weekly check ins to ensure your progress is always moving forwards

But also, unrivalled support and my years of coaching and experience as an athlete to make “THE BLUEPRINT” work for you.

With my expertise, structure and accountability all you need is commitment and access to the program - you will seriously change your trajectory into 2024 without needing a New Years Resolution.

Interested? Send me a DM or click the link in my BIO 📲

02/10/2023

QUESTION 🙋📢

Are YOU currently feeling at your physical and mental best, performing to your fitness potential on track to achieve the challenge you set for 2023? ✅

If so, well done!

If you feel otherwise, don’t panic! It’s not too late to make this year YOUR year of transformation and discovering a true athlete within 🚀

I have worked with clients who have drastically transformed to a new height in just 3 months.

In this time you could…

🔸Get stronger, more powerful and move more functional as an athlete

🔸Hit a PB in your next event

🔸Develop essential bulletproof core foundations to prevent injury

🔸Establish quality nutrition habits for nourishment and vitality

🔸Improve your motivation, lifestyle habits and training consistency

🔸Build lean muscle mass and torch body fat

🔸Experience better cognitive wellbeing and confidence in yourself

🔸Discover how to fuel and recover like a pro

👇

If you are ready to make a change to the way you think, feel and function - whatever the goal may be… I’m a firm believer that the change you are seeking I can get you there.

How you view and treat your health, your fitness & wellbeing - will all have a domino impact into YOUR life!

Change the narrative, flip the switch, join the movement and feel in your prime.

KDCoaching is here, now is the time - Join my team and let’s conquer your goals together…

DM me now with “BLUEPRINT” to reserve an early spot for October 9th! 📲

Make the final quarter of 2023 your most successful chapter yet 🔥

01/10/2023

Most frequent question this week 💥📢

“How to manage fueling strategies for during endurance / intense workouts” - Optimizing sustained performance ⚡️

Here is a simple outline of some of the highest priority considerations when facing endurance based activity or sustaining intense bouts of exercise frequently, or multiple times per day training for certain individuals…

Following these principles will put you in a higher percentage chance of success when you are aiming to strive for progress!! ⭐️

Train how to wish to perform, in particular within the build up weeks towards an event or opting for a “peaking” period during a training program 📈

Pre / post exercise is also an essential part of success 🔋

A chance to join the KDC team will be arriving in 08 days - don’t miss out ❕

Drop me a message with “Blueprint” for early access insight on what’s to come ✔️⏳📲

28/09/2023

A real transformation - Age 19, now age 29.

In holiday mode, boozing weekly, no consistent training or real goals set and a lack of any nutritional consideration or consistent sleep.

I soon realized that bodybuilding and binge drinking doesn’t quite equate to staying athletic or at the top of your game.

A transformative change was necessary, as an athlete and coach now focused entirely upon being and feeling my athletic physical and mental best.

Over the years, I have adapted my fitness, physique and areas of strength for various avenues of performance towards various disciplines…

From boxing weight classes from 81-73kg in different countries.

To now more recently testing my endurance capacity and challenging my physical capabilities in running, transforming my body to being in peak fitness at 70kg.

Nothing happened overnight, nor was it easy. But breaking down the essential pillars of training, nutrition, lifestyle, mindset and wellbeing - the foundations of good health took time and discipline.

I have certainly fallen off track, been injured, lost motivation and focus at times.

But embracing that not everyday is perfect, is the attitude that keeps you moving forward and show up on the tough days.

I have gained various experience, expanded my education and learned through multiple avenues of performance, to create the programs that facilitate my clients in tackling strength and endurance goals

What I do, is provide the opportunity for people to experience a training structure that benefits performance and health, establishing dietary and lifestyle habits for prime athlete living.

So for those who are new to my page, now you know a bit more about me and where I have come from

Thanks for reading and feel free to each out with feedback, questions on content, advice and coaching support if you are relating to fitness and health struggles right now.

My new program will be launching 09th October, limited spots available.

To find out more, hit the link in my bio!

KDCoaching.

Address

Salisbury

Website

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

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