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Workouts

Our philosophy is to train for the mind, and the body will come.

Training to feel happy & comfortable is the priority; the body will come. EKPT offers plenty of variety to keep it fun, and keep the body guessing each week. We also offer both home & gym programs to cater for your needs, and how you feel comfortable when training.

It is all about you, and what will keep you motivated!

“TO VIEW HOME & GYM WORKOUTS YOU MUST BE A SUBSCRIBER”.

FAQ

Nutrition

The right food combined with physical training is how you achieve a balanced lifestyle. It can be enjoyable and a lot of fun when you make the right choices.

Food has the amazing ability to give you the boost that you need. Think of it like fuel for your body & mind.

Have you ever felt ashamed after eating & enjoying food? The EKPT Fit Food eBook will help you make the right choices by providing easy to follow recipes, and teaching you how your body uses & metabolises food.

When you know better, you do better, and by following the EKPT program, choosing the right food will become an easy part of your lifestyle.

FAQ
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Choose your Meal Plan!

FREE for members, valued at $99

EKPT members can choose from one of three amazing meal plans for targeting fast results, whether you want to lose weight, lean up, or gain muscle.

 

Weight loss meal plan is based on around 1200-1500 calories which works perfect the exercise routine to burn body fat and shape your body

Lean up meal plan is based on around 1500-1800 calories with higher protein intake which help grow muscle but burn body fat

Muscle gain meal plan is based on around 2000 calories which has an increase of carbs and protein which is based to build muscles.

 

Includes FREE Recipe eBook

Valued at $79

All your nutritious meals in one book, filled with easy to follow recipes.

Calculated Macros

Each recipe is carefully measured and broken down into your macro nutrients. All the work is done for you.

All your meals

Delicious recipes for breakfast, snacks, lunch and dinner. No guessing, just follow the proven method.

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I can’t express enough my thanks for the results we have achieved from our many hours in the gym, working on building strength & muscle growth, all while learning the proper form and technique in weights and overall good health.

EMMA BURTONClient

Workout FAQ

Can men do your workout?

Yes. Men can also do these workouts as they benefit everyone.

Am I too young/old?

There is no age limit as the intensity levels can be altered to suit the individual. Parental supervision required if you are under 16.

I want to improve my strength, is your program right for me?

Yes. These plans are created to focus and improve your strength and fitness.

I consider myself to be quite fit, will your program still challenge me?

Yes. As these plans are designed to increase your intensity as you go. The more you train, the higher the intensity levels, therefore, the better the results.

How fit do I need to be to start your program?

Everyone starts somewhere. Whether you are completely new to the fitness world, or a regular, our workouts can be altered to your fitness level, i.e. weight, intensity etc.

I’m so busy, how can I fit your workouts in?

Don’t worry! The workouts are generally 30-45 minutes long, which can be done at the gym or at home, at any time of the day to suit your schedule.

I’ve lost interest in other programs, what makes your program different?

Every week is a surprise workout! The workouts are constantly changing so you will never be doing the same thing twice in a row. The workouts are short & intense so you will get maximum results in a shorter period of time.

What does your program include?

The EKPT program includes:

  • 5 workouts per week (home or gym), which you can alter around your schedule. Each workout includes a video demonstration and a description of each exercise to help you perform correctly.
  • Meal plan catered to your health and fitness goals,
  • Recipe eBook which includes simple & delicious recipes included in your meal plan,
  • Membership to the EKPT Community where you will see regular live workouts, new recipes etc,
  • Monthly check-in’s to monitor your progress & update your program.

When will I see results?

If you stick to the plan provided to you, you could see results in just a few weeks, but it all comes down to your determination, willpower and control.

Do you follow this program yourself?

Yes, every workout is tried & tested by Emily Kate PT. After 14 years as a Personal Trainer, Emily has discovered the best ways to increase muscle tone and decrease body fat by trialing every workout herself. Both Emily and her clients have thoroughly enjoyed these workouts.

What equipment do I need?

If you’re training at a gym, they should have all the equipment you’ll need.

For home workouts, I would recommend the following:

  • Dumbbells (light/medium/heavy)
  • Kettlebells (light/medium/heavy) *dumbbells can be used in replacement of kettlebells
  • Chair or bench
  • Fibre resistance booty bands
  • Loop resistance bands (light/medium/hard)
  • Resistance bands with handles (light/medium/hard)

How long are the workouts?

Generally, the workouts take 30-45 minutes. This does not include warm-up or stretch time. Allow another 10-15 minutes for this.

Can I do this program at home?

Yes. As the programs are online, you can do these workouts at the gym, at home or even whilst travelling.

Is there an app for the program?

We are working on an app, but the mobile-responsive website functions just as well on your desktop computer or mobile device.

How do I access the workouts?

The workouts can all be accessed through the website, which you can access from anywhere in the world. You will have your own private login details to access your personalised programs on your computer or mobile device.

How does the exercise program work?

Each week there will be 5 different workouts. Typically 2 x upper body, 2 x lower body and 1 x full body. The program is about building and sustaining a healthy lifestyle, rather than being a short term option or quick-fix. Emily personally prepares these programs every week to include new exercises to keep challenging your body so you don’t get used to the same workouts.

Nutrition FAQ

Do you follow this meal plan?

Yes I do. These meals are super quick and easy to follow, not to mention delicious! There are also optional meals, as everyone is different. Your meals will vary depending on your calorie intake, allergies, likes/dislikes, etc. I generally stick to the same meal plan every day. If you feel like something different, you can easily select another option from the EKPT Recipe eBook.

Do I have to count calories?

Each meal plan is already calorie controlled to suit your goals. I recommend investing in household food scales so you can portion your ingredients properly. Each mean plan has the ideal amount of macros to suit you.

I have a family, can I cook the same food for them?

Yes. All meals can be made for your whole family, adjusting the quantity to suit each individual. You can make adjustments to certain ingredients if required i.e. Allergies, dislikes etc. Things like protein powders and nuts may not be suitable for everyone.

What if I have special dietary requirements?

The meal plan is designed to suit most people, however you can modify the recipes and meals to suit your needs, i.e. substituting for gluten-free, non-dairy options, etc.

Will I still get results if I don’t follow the meal plan?

Whilst exercising can get you results, the right meal plan is what will help decrease body fat. Combining the 2 together will see maximum results.

Do I have to follow your meal plan?

I have provided the meal plan as this is what has helped my clients & I reach our goals. If you already follow a meal plan that you are benefiting from, you should still see results.

Do you provide a grocery shopping list?

Yes, the list of ingredients is all in the EKPT Recipe eBook.

What kind of recipes are in your meal plan?

Most of the recipes in the EKPT Recipe eBook are made using wholefoods, gluten and dairy-free ingredients. If you are vegan or vegetarian, there are different options for protein available.

How do your meal plans work?

I strongly believe you should enjoy what you eat, so I have listed a large choice of meals that you can select, from sweet to savoury, snacks and larger meals. If you don’t enjoy what you eat, you are less likely to stick to your meal plan.

My thought on Intermittent fasting?

Great! Highly recommended, however before practising Intermittent fasting, I recommend you seek medical advice.

Can I drink Alcohol?

In moderation. Try and stick to spirits with Soda and fresh lemon/lime. It’s the hidden calories in drinks such as cocktails and wine/beer that can throw out your goal.