LK Fitness

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.

02/07/2026

THURSDAY TRAINING TIP- ACCELERATION: THE FOUNDATION OF SPEED 🏃‍♂️

One of the biggest mistakes I see athletes make when trying to get faster is focusing on top speed and ignoring acceleration.

In most sports, you rarely sprint 100 metres.

You need to be able to explode off the mark, win the first few steps, and create separation from your opponent.

Acceleration is your ability to go from 0 to top speed as quickly as possible.

Whether you play AFL, soccer, basketball, rugby, or combat sports, improving your acceleration can be a game changer.

Common mistakes:
❌ Standing too upright too early
❌ Taking short, choppy steps
❌ Not producing enough force into the ground
❌ Only doing conditioning and neglecting strength training

To improve acceleration:
✅ Build lower body strength
✅ Develop explosive power
✅ Practice sprint starts
✅ Focus on powerful forward body angles
✅ Push the ground away with intent

Remember, speed isn’t just about moving your legs faster, it’s about producing force and applying it effectively.

The athletes who accelerate best are often the athletes who can produce the most force relative to their body weight.

30/06/2026

WEDNESDAY HIP MOBILITY: WHY IT MATTERS 🦵

One of the biggest mistakes I see is people thinking they need to spend 30 minutes stretching to improve their hip mobility.

The truth is, mobility is about having control through a range of motion, not just being flexible.

Good hip mobility can help:
✅ Improve squat depth
✅ Reduce unnecessary stress on the lower back
✅ Improve running mechanics
✅ Enhance athletic performance
✅ Make everyday movement easier

Common mistakes:
❌ Only stretching and never strengthening ie loading
❌ Holding stretches for too long without purpose
❌ Ignoring hip mobility until pain appears
❌ Not training through a full range of motion

My favourite approach is combining mobility with strength.

Exercises such as:

✔️ couch stretch
✔️ seated straight leg raises
✔️ Squat Holds
✔️ Hip Openers
✔️ Cossack Squats

Just 5–10 minutes a few times per week can make a huge difference.

30/06/2026

🥩 TUESDAY NUTRITION -PROTEIN TARGETS: ARE YOU EATING ENOUGH? 🥩

One of the biggest mistakes I see when people are trying to lose body fat, build muscle, or improve performance is not eating enough protein.

Protein isn’t just for bodybuilders.

It’s essential for:
✅ Building and maintaining muscle
✅ Recovery from training
✅ Keeping you fuller for longer
✅ Supporting healthy ageing
✅ Improving body composition

A good starting point for most active people is around 1.5-2 grams of protein per kilogram of body weight per day.

For example:
100 kg person = 150–200gm protein per day

Common mistakes:
❌ Skipping protein at breakfast
❌ Saving all your protein for dinner
❌ Not tracking intake
❌ Relying on supplements instead of real food

My recommendation:
Aim to include a quality protein source at every meal:
🥚 Eggs
🥩 Lean meats
🐟 Fish
🥛 Greek yoghurt
🧀 Dairy
🌱 Legumes
🥤 Protein powder when needed

28/06/2026

🔥 MONDAY STRENGTH TRAINING TIP
: HIP THRUST 🔥

If you’re looking to build stronger glutes, improve sprint speed, jump higher, or reduce your risk of injury, the hip thrust should be part of your program.

One of the biggest mistakes I see is people rushing the movement and failing to fully lock out at the top. Slow down, squeeze your glutes hard, and control the movement from start to finish.

✅ Builds glute strength
✅ Improves athletic performance
✅ Supports lower back health
✅ Carries over to running, jumping, and lifting

Coaching cue:
“Drive through your heels and squeeze your glutes at the top for 1-5 seconds .”

My recommendation:
3-4 sets of 4-12 reps depending on training goals

Have you got hip thrusts in your current program?

24/06/2026

💪 PUSH-UP CHALLENGE – DAY 22 💪

Only 3 days to go! 🔥

I’m now sitting at just under 3,000 push-ups completed for the month.
As I mentioned in the video, if you haven’t donated yet, please consider making a contribution. No amount is too small ,every dollar helps and is greatly appreciated.

Mental health affects so many people in our community. Statistics show that more than 25% of people aged 18–34 will seek support from a health professional for mental health concerns.

Let’s get behind this great cause, raise awareness, start conversations, and help support those who may be struggling.

Thank you to everyone who has donated, shared a post, sent a message, or cheered me on throughout this challenge. Your support means a lot. ❤️

https://www.thepushupchallenge.com.au/fundraisers/lukekitchen/the-push-up-challenge

12/06/2026

💪 Counting Down to Spring Training! 💪🌸

Can’t wait for Spring Training! 🔥☀️

The early mornings 🌅, the hard work 🏋️‍♂️, the sweat 💦, and the chance to get better every single day 📈.

Time to shake off the winter rust ❄️➡️🔥 and get ready to build strength, fitness, and momentum for what’s ahead! 🚀

Who’s excited for Spring Training? 🙋‍♂️🙋‍♀️ Drop a 💪 in the comments if you’re ready to get after it!

StayReady FitnessMotivation LetsGo 💥🏃‍♂️🏋️‍♀️🌟

10/06/2026

💪 Day 7 Push-Up Challenge Done and Dusted! 💪

7 days down with 762 push-ups completed of the 3307!

A huge thank you to everyone who has supported the challenge so far and to those who have already donated. Your generosity and support are greatly appreciated. ❤️

This challenge is all about raising awareness and funds for mental health, a cause that affects so many people in our community.

If you’re in a position to donate, please click on the link below. Any contribution, no matter how big or small, goes a long way and is truly appreciated. 🙏

https://www.thepushupchallenge.com.au/fundraiser/lukekitchen/the-push-up-challenge

05/06/2026

Day 3 Push-Up Challenge for Mental Health done 💪

Today’s total: 120 push-ups sprinkled throughout my workout. 🔥

A reminder to everyone taking part: you don’t have to do all your push-ups at once. Spread them throughout your workout or across the day if needed.

Just make sure you’re balancing all that pushing with some pulling and shoulder health work too:

✅ External rotations
✅ Band pull-aparts
✅ Face pulls
✅ Y, W, T raises
✅ Rotator cuff exercises

If you’re able to contribute, please donate using the link below. Every donation, big or small, makes a difference.

Thank you for the support and keep pushing! 👊

https://www.thepushupchallenge.com.au/fundraiser/funkychickens

29/04/2026

🔥 THAILAND TRAINING CAMP – NOVEMBER 2026 🇹🇭💪

📅 Dates: November 3rd – November 13th
(10-day all-inclusive training block within this window)

🏋️‍♂️ What’s included:
✅ Daily training at Tiger Muay Thai
✅ Post-workout shakes after every session 🥤
✅ Daily recovery – ice baths ❄️ + saunas 🔥
✅ Macro & nutrition planning 🍽️
✅ Dinners on the first & last night 🍜🍻
✅ Day tours (last full day + second last night) 🌴🚤 – ALL covered
✅ transfers to and from airport included

💰 Cost: Approx. $4,000 per person
(Flights may affect final price ✈️)

👥 Spots: Only 6 total
⚠️ Already have 3 IN this will fill FAST

If you’re keen for an unreal mix of training, recovery, and a bit of adventure…

08/04/2026

🔥 SIMPLE FAT LOSS / HEALTH CHECKLIST 🔥

1️⃣ Eat REAL food 🥩🥦🍎
➡️ Think whole, unprocessed, nutrient-dense

2️⃣ Drink WATER 💧
➡️ Mostly water… cut the soft drink & alcohol 🚫🥤🍺

3️⃣ Fasted morning walk 🚶‍♂️🌅
➡️ 20 mins minimum – fresh air + fat burn

4️⃣ Lift weights 🏋️‍♂️
➡️ 2–4x per week
➡️ No gym? 😤 bands/bodyweight at home
➡️ 30–45 mins is plenty

💥 Keep it simple. Stay consistent. Results will follow.

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Melbourne, VIC
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