a_way_of_ a_way_of_

1,467 posts   1,414 followers   1,812 followings

A Way Of...by @katiekio  ๐ŸŒDiscover your way...๐Ÿ’ช๐Ÿพ Nutritional Scientist Food Scientist Personal/Group Trainer F45 Henley Beach HT ZUU + Muay Thai Aussie ๐Ÿ“งkkiosses@yahoo.com.au

Just thought Iโ€™d share this here for you guys as well ๐Ÿ˜Š been a little MIA off this profile, apologies! Busy woman but this is who I am! Sharing is caring ๐Ÿ˜
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#repost
TEAM I am in the running for โ€˜Most Popular F45 Trainerโ€™...but first, I need YOUR VOTE! ๐Ÿคž๐Ÿฝโค๏ธ๐Ÿ’™
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All you need to do is LIKE the original photo on @katiekio profile! You could even share it and send people over to like my original post for their vote to count too, and to help a sister out ๐Ÿ˜Š (voting closes Friday)
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Everyone knows that I LOVE my job, itโ€™s no secret thatโ€™s for sure!! Day in and out I get to share my knowledge and help and support a range of people to become better versions of themselves - and these people in turn have become my FAMILY! ๐Ÿค—
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So far Iโ€™ve worked at F45 as @f45_henleybeach Head Trainer and Studio Manager for almost 3 years, it feels like a lifetime with the friendships and family bonds that have formed, and the amount of people that Iโ€™ve helped in training and nutrition (to say the least), Iโ€™ve lead the team through 11 x 8 week challenges, Iโ€™ve coached a single female WINNER, female team who came 2nd and male team through the SA State F45 Playoffs Championships which I was also lucky enough to be asked to MC, Iโ€™ve run F45 Track sessions with over 1000 keen F45ers and plain and simple I wouldnโ€™t get up at 4am for many other reasons, at all, but to be with these legends who light my face up, give me a big smile and INSPIRE me fiercely!! I love F45, I love @f45_henleybeach and our sister studios @f45_norwood @f45_pirie_st and Iโ€™m forever grateful and thankful for the opportunities Iโ€™ve had so far!
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Please offer a hand of support and like my photo, posting 10 wasnโ€™t enough, but itโ€™s a snapshot into what makes my world go round! THANK YOU ๐Ÿ˜๐Ÿ˜๐Ÿ˜โค๏ธโค๏ธ๐Ÿ’™๐Ÿ’™
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#F45Training @f45_training #MostPopularF45Trainer .
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#F45 #HeadTrainer #Family #Love #Exercise #Train #HIIT #vote #like #share #competition #food #fitness #nutritionist #girl #f45honeys

Iโ€™m all about the functional foods and the functional training! ๐Ÿ™Œ๐Ÿฝ๐Ÿ™Œ๐Ÿฝ especially alkalizing foods! I always put @morlife_ greens in my juices and smoothies for that extra boost ๐Ÿฅฆ๐Ÿฅ๐Ÿ๐Ÿฅ‘๐Ÿ๐Ÿฅ’
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You can try anything from @morlife_ an Aussie based company with the code โ€˜KATIEKโ€™ for 15% off as well ๐Ÿ™Œ๐Ÿฝ๐Ÿ™Œ๐Ÿฝ
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5 MINUTE LUNCH!! ๐Ÿ•‘
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โ€ข Chop up any veggies you have in the fridge, especially the greens ๐Ÿฅ’๐Ÿฅฆ๐Ÿฅ•๐Ÿฅ‘๐Ÿ…
โ€ข Steam them in the microwave for 3 minutes, in the last minute put in a โ€˜40 second cup of rice and quinoaโ€™ (they come in packs of 2, so convenient)
โ€ข once itโ€™s finished in the microwave, season, cut up some avocado and put a tin on tuna on top...
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HIGH in nutrients, omega 3 fatty acids, antioxidants, carbs, proteins and good fats - in 5 mins...fo realz, it doesnโ€™t have to be complicated ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜‹๐Ÿ˜‹
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Home late from work, quick dinner...
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Sliced up some chicken breasts, covered it in Sundried tomato pesto...put it on the stove in a pan...
Whilst that was happening I sliced up whatever I had in the fridge: capsicum, eggplant, mushrooms and chucked them in the pan with the chicken.
Whilst that was all cooking, I chucked some boc choy, broccolini and asparagus in the microwave to STEAM! .
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BAM. FUEL. FILLING. NUTRITIOUS.
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Donโ€™t overcomplicate it ๐Ÿ˜‹๐Ÿ˜‹โ˜บ๏ธโ˜บ๏ธ
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OHHHHH and a little bit of fried haloumi ๐Ÿ˜ฌ๐Ÿ˜ฌ๐Ÿ˜ฌ๐Ÿ˜ฌ๐Ÿ˜ฌ

These @nextflexfood protein balls are DELISH!!! They were happily in my work food box for a couple days and yuuuuummmmyyy! Plus check out those ingredients ๐Ÿ‘๐Ÿฝ๐Ÿ‘๐Ÿฝ๐Ÿ‘๐Ÿฝ
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Donโ€™t over complicate it ๐Ÿ˜‰

If you order your @gymfoodaustralia meals by midnight tonight, youโ€™ll get the order this week! .
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Better yet chuck in the code AWO for $20 off your order! ๐Ÿ‘Œ๐Ÿฝ
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They are always in our freezer leaving us with a healthy, nutritious option which we tend to need A LOT! .
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Do yourselves a flavour ๐Ÿ˜‰๐Ÿ˜
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#gymfoodaustralia #mealprep #easy #quick #fast #gym #food #foodprep #prep #discount #order #lifestyle #portion #healthy #challenge #weightloss #strength #lift #muscle #nutritionist

Really proud to be part of the first AFL - @pafc Womenโ€™s Aboriginal AFL Academy (WAAA), helping educate the girls in all things nutrition, health, lifestyle, exercise...and so on...we got to celebrate and launch this program a couple weeks ago! ๐Ÿ‘๐Ÿฝ
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Feel really priveledged and super inspired by these young ladies and everyone surrounding them! ๐Ÿ’—๐Ÿ’—๐Ÿ’—
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Not only am I working with the girls Academy this year, but also the AAA - the boys Aboriginal AFL Academy! Thereโ€™s so many differences between the girls and boys and Iโ€™m LOVING working with them all!! .
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Super grateful ๐Ÿ™Œ๐Ÿฝ๐Ÿ™Œ๐Ÿฝ๐Ÿ™Œ๐Ÿฝ๐Ÿ˜๐Ÿ˜๐Ÿ˜โค๏ธโค๏ธโค๏ธ๐Ÿ’›๐Ÿ’›๐Ÿ’›๐Ÿ–ค๐Ÿ–ค๐Ÿ–ค
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#nutrition #footy #football #afl #aflacademy #AAA #WAAA #sport #sports #food #lifestyle #nutritionist #personaltrainer #pt #proud #grateful #dream #believe #achieve #aboriginal #education #pafc #portadelaide #portpower

Luckkkkky for @gymfoodaustralia ๐Ÿ™Œ๐Ÿฝ๐Ÿ™Œ๐Ÿฝ now I can put down the chocolates ๐Ÿคฎ and pick up on my routined, portioned, healthy eating! .
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Thanks for making it so easy! ๐Ÿ’š
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You can get back on track with #GymFoodAustralia meals too by using the code AWO at checkout for $20 off! ๐Ÿ’ช๐Ÿพ๐Ÿ™Œ๐Ÿฝ๐Ÿ‘๐Ÿฝ
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#mealprep #foodprep #gym #gymfood #nutritionist #challenge #follow #potd #food #prep #easy #fast #quick #backontrack #iifym #macros #portion #discount #ambassador #sponsored #yum #f45 #hiit #workout #lift #lifestyle

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#dontstopchasing ๐Ÿ™Œ๐Ÿฝ #repost @katiewilllly

Welllllllll...it took 1.5 weeks for the trainers at my personal gym to find out Iโ€™m a trainer ๐Ÿ˜ญ๐Ÿ˜ฉ lol
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I could go into this a bit but itโ€™s a personal struggle and one you may not even care for (or understand) hahahaha, I am human though, I am on my journey as much as you being on yours so look at me like a human in this space and not just a trainer or nutritionist, and we gooood ๐Ÿ™‚
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So to keep it simple, hereโ€™s a sweaty pic of me right before someone told me I was โ€˜really prettyโ€™ ๐Ÿ˜‚๐Ÿ˜‚ haha hmm ๐Ÿค”๐Ÿคท๐Ÿผโ€โ™€๏ธ
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โœจYOU DO YOU โœจ
Thanks guys โค๏ธ
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#longday #selfie #sweaty #cardio #workout #fit #hiit #challenge #lift #functional #f45 #personaltrainer #nutritionist #smirk #confidence #strong #follow #fitness #fashion #gym #potd #mealprep #conditioning

LUNCHHHHH today ๐Ÿ˜‹ I deserve this! Haha post gym sesh YUMMMMMMMM
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Grilled in one pan;
Zucchini slices, tomato diced, mushrooms sliced, leeks sliced, carrot ribbons (with a peeler), handful of baby spinach - cook until soft and season with salt and pepper! .
Put on a plate and thinly slice beef and haloumi! .
Cook for a couple minutes, season with pepper, garlic, paprika! Add to the veggies ๐Ÿ˜‹๐Ÿ˜‹๐Ÿ˜‹๐Ÿ˜‹๐Ÿ˜‹๐Ÿ˜‹๐Ÿ˜‹๐Ÿ˜‹๐Ÿ˜‹๐Ÿ˜‹๐Ÿ˜‹
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#food #lunch #healthy #lifestyle #vegetables #eatarainbow #nutritionist #nutrition #mealprep #meals #headtrainer #hiit #girl #follow #mealplans #haloumi #salad #fresh #squat #doyoueven #lift #gym #f45 #challenge #potd

Yuuuuum! Thanks @morlife_ for sending me your Plant Based Alkalising GREENS powders! I absolutely love a good greens powder, I use it basically every day in smoothies, an excellent way to make sure youโ€™re getting a boost in vegetables and fruits, magnesium, calcium, zinc and with the Morlife greens you also get Pre & Pro biopics to support a healthy gut...WINNING! ๐Ÿ™Œ๐Ÿฝ
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Iโ€™ll be exploring more ways to utilize these powders over the next couple weeks ๐Ÿ˜ƒ๐Ÿ˜ƒ๐Ÿ˜ƒ
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How do YOU do your greens..? ๐Ÿ๐Ÿ๐Ÿˆ๐Ÿฅ’๐Ÿฅฆ๐Ÿฅ‘๐Ÿฅ—๐Ÿฅ
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#greens #greenspowder #alkaline #alkalize #morlife #supps #powder #smoothie #nutrition #food #nutritionist #plantbased #plant #vegetarian #vegan #guthealth #pt #trainer #f45 #australia #health #lifestyle #follow #girl #headtrainer #hiit

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