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Tammy Farris

What brought you to HK??

My husband was getting great results, so I decided to join in, I had never been to a gym before.

What is the most important thing you have learned?

To have good nutrition and water if you want results in the gym. Look after your body and be healthy, it makes you happy and reflects on everything you do in life.

What was the most challenging part of your lifestyle transformation?

To eat! I was afraid to eat in fear of getting fat. So, I would drink coffee all day and only have dinner. Also, the water. In the past I would only have a couple of glasses a day. I feel so much better now by having at least 3 litres a day.

What is the biggest change you have made?

Nutrition! I am very conscious of how I eat now and what I choose to make me function better. The healthier I feel I really don’t want to ruin my good work.

Give an example of what a day of eating looks like for you

No coffee anymore. Always cacao. Gelatin and coconut cream.

Eggs for breakfast, I’ll add sweet potato, spinach and capsicum if I’m going straight to training. I have pre-training supplements just before I start, since doing this I can feel the difference in energy. I have a post training protein shake with supplements after training and then 1 hour or 1.5 hour after I’ll eat protein and good carbs e.g. Beef mince with vegetables and rice. Early afternoon I’ll have cacao and gelatin with coconut cream, couple of hours after I’ll have ½ cup berries. Dinner will be protein and greens, e.g. Fish or chicken, mixed green vegetables, I eat every 3 hours approximately.

What injuries have you had to overcome?

Lost all movement in my left shoulder, muscle calcification (extremely painful). I could not use it all for near 4 months so I trained all other parts of my body including the right arm. Slowly added left arm movement, I had full movement and strength back by 5 months. No pain at all anymore. My shoulder had hindered me for many years. I fracture a vertebra in my upper back in a horse accident, the doctor recommended 6 weeks rest but my trainer had restructured my training to start me back at 3 weeks and I had already made great strength gains by 6 weeks.  

Day 2 post accident, my trainers Hector and Karlene visited me with a bag of goodies. It wasn’t flowers and chocolates like you normally expect but gelatin, turmeric powder and free-range chicken to cook me a soup to assist with the early stages of my recovery. 3 months later and I’m back to 95% of my strength.

How much has training with HK helped with your chosen Sport?

My stronger core and body has helped me with my horse-riding skills for competition.

Why would you recommend HK to others?

The support from the HK team is the best. I never imagined I would learn so much. The knowledge they have shared with me on health and fitness has been a blessing and I plan to continue with that I have learnt. They get results if you listen!


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Annette Sullivan

What brought you to HK?

I came across Hector working at another gym, he offered me some stretching and rolling advice to help with my knee pain. From which I found great improvement, so I followed them, Hector and Karlene, when they moved over to their health club.

What injuries have you had to overcome?

Knee replacement as soon as I could put my feet down on the ground I was back in the gym with my trainer working on my upper body and starting on my knee rehab.

Chronic lower back pain- through implementing new eating habits, increasing my water intake and strength based training, lower back is now of no concern.

Best memory in the gym? 

Achieving a 67.5 kg deadlift and being told by my trainers that I am an inspiration to not only them but to all their clients.

What is your favourite workout or exercise?

I like all my training programs but I particularly don’t enjoy smith machine squats.

 How much has training with HK helped with your chosen Sport?

Well I was never training for a specific sport, but to overcome my back pain we have worked over a year and a half on overall strength training specifically deadlifting, I have gained a lot of strength and I am back pain free. Hector has convinced me to enter into my first powerlifting comp, which he has confidence I will do very well in.

 Why would you recommend HK to others?

Because they are serious about what they do, and they truly care for wellbeing of each of their clients.


Brett Chambers

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What brought you to HK??

Joined up with a mate who was getting good results at the time encouraged me to join.

What is the most important thing you have learned?

-        How to use the gym equipment properly

-        Understanding how to put a workout together

-        Diet -  Learning about healthy nutrition

What is the biggest change you have made?

My diet. Having a custom made meal plan to give me the energy and nutrients for my work and training being a full time mechanic is very demanding.

What injuries have you had to overcome?

Lower back & knee pain. I have suffered from lower back and knee pain for over 20 years as my job is so demanding on the body. After the 1st 3 months of following the HK advice I had made great improvement and my back and knee have been 100% for the past year.

Best memory in the gym? 

When I was given earned my yellow HK champion trainer singlet for the great achievements 2017 after a year plus of hard work I have made.

How much has training with HK helped with your chosen Sport?

HK has helped me with my strength and diet and have also helped me to overcome back and knee issues which enabled me to compete in my first Power Lifting Competition. Without HK this would not have been possible.

Why would you recommend HK to others?

HK gym equipment is very well maintained. It a very clean and tidy gym. The trainers are very professional and with time they become like family. The gym makes you feel very welcome and the people that train there became good friends.

What is the most drastic physical change you have experienced? Yourself of the weights you lift.

The biggest change for me is the amount of body fat I have lost and the amount of muscle I have gained. The strength I have gained is incredible as I have never been this strong in my life.


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Bradley Todd

What brought you to HK?

Convenience of the location, but I stayed because of the willingness of the staff to sincerely see me succeed and get better.

What is the most important thing you have learned?

Despite injuries and illness, you can still achieve your goals and the mental ability to be sore, tired and still crack on.

What is the biggest change you have made?

My mental outlook to life, exercise and food.

What injuries have you had to overcome?

Physically:

 

How much has training with HK helped with your chosen Sport?

For the first time in years I can swing a golf club freely and hold the pose like a pro.

Why would you recommend HK to others?

Because they help give you the belief you can achieve, even if you feel tired, sore and sorry for yourself.

1.     Bulge disc (lower back)

2.     Left ankle fusion

3.     Achilles tear

4.     Shoulders

5.     Torn quad

6.     Plantar fasciitis

Mentally:

1.     PTSD

2.     Major depression

What is your favourite quote?

“Stop trying, start doing”

Best memory in the gym? 

Being part of a large group and doing a 27 sec 60 kg prowler run.

Also, being part of a large group who were all achieving PB’s in their deadlifts.

 


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Shane Thompson

What brought you to HK?

Turning 50 and wanting my old body back.

What is the most important thing you have learned?

Take a holistic approach to not just fitness but life.

What is your favourite quote?

A cup of concrete a day keep Hector away!

What is your favourite workout or exercise?

Deadlifts.

Why would you recommend HK to others?

It works if you're committed.

What is the most drastic physical change you have experienced?

Skin fold reduction & I have a flat stomach now.


Bruce McKinley

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What brought you to HK??

 It is close to work and I have an interest in power sports.

What is the most important thing you have learned?

Nutrition, hydration + consistency and the knowledge to build a plan to help overcome previous injuries.

What was the most challenging part of your lifestyle transformation?

 Maintain motivation and learning to put myself first.

What is the biggest change you have made?

Being consistent + maintain focus on my goals and not to let external problems stop me from achieving my goals.

What injuries have you had to overcome?

Biceps tendonitis right shoulder - I have been carrying injuries for years and have not been able to do the type of training I would like. Since taking on the holistic approach my body finally started healing and now I am able to train the strongest I have ever been.

What is your favourite quote?

The worst thing I can be is the same as everyone else.

Best memory in the gym? 

 After a solid 3 months of training injury free I pulled 20kg more than I thought I ever would for deadlift.

What is the most drastic physical change you have experienced? Yourself of the weights you lift.

Firstly, becoming injury free, building a good amount of muscle and shredding a large amount of body fat.

Why would you recommend HK to others?

The inclusive atmosphere that makes everyone feel welcome regardless of fitness level and the staff are great.

What is your favourite workout or exercise?

I very much enjoy all compound movements, but absolute favourite is deadlift.

How much has training with HK helped with your chosen Sport?

I had been forced to stop weight lifting due to all the injuries I’ve had. Now I’m healed from my injuries I have found a new passion of power lifting and currently I have been working with my coach towards my 1st powerlifting comp.

What was your food and lifestyle like pre-HK?

Since leaving the army in 2011 after 10 years I was active but did not eat well or train regularly and was overweight + unfit.


 Brooke Buchanan 

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Despite my active lifestyle and attitude to work out and play sport until sweat was dripping off my eye brows, I have always carried extra weight. Eventually the hectic social life of a uni student and socialite caught up with my body to the point where I was unhappy with my appearance. So then I would begin my ‘health kick’, to me this was hours of cardio, and depleting my body of valuable nutrients until I was fitting back into ‘that’ pair of pants. Like many, I would slowly give into weaknesses and go back to my old habits, a bit of chocolate here, a few social drinks and before I knew it, I was back where I started.

I was approached by Hector at the beginning of 2012 when I got back into my ‘health kick’ recovering from knee surgery. I did a session with HK in their transformation program, but decided that I would do it my own way, the way I always did and only to achieve the same results. Eventually I approached Hector in August 2012, even then the first few times I still was not convinced. However, I persevered and dared myself to listen to new ideas.

I was now keeping a food diary, making me accountable for what I put into my body, at this stage there was still alcohol and the occasional indulgence at work morning teas. The training sessions went from one to two sessions a week, and each week I was learning about nutrition and how to keep a stable healthy lifestyle. I was intrigued and inspired by the knowledge and expertise that Karlene had on nutrition. Then there was the question…or more the statement from Hector. I’ll have you ready to compete next year, with big strong legs like that. It’s no secret, Hector needs to work on giving females compliments, because I’m sorry Hector, NEVER tell a girl her legs are big.

Well as it turned out I started to grow fond of the HK team and found myself spending more time with them. Hector and Karlene have shown commitment, dedication, and support from the beginning. They have provided individualised training programs and recently meal plans that have worked for me. I have been educated and inspired to question what I put into my body and how this will affect me. Eventually I decided that this was the journey I wanted to take. I wanted to see how much I could not only challenge my body physically but also mentally.

My training increased to four days a week and now I’m on my way to competing in my very first figure competition, something I never even imagined I would do. Friends and family questioned my motives at first, but as they began to see the changes, not only to my body, but my energy and happiness they were intrigued, and the questions followed. How did you do it? My answer, I certainly wasn’t sitting at the pub drinking ciders. I remained focused, I surrounded myself with positive people and I listened to my teachers’. I look forward to each session at the gym and am now more determined than ever to achieve far beyond what others and myself, ever thought possible. I am forever grateful for the encouragement, enthusiasm and motivation I have received from HK Champion Trainers throughout this incredible journey. You were right Hector. It’s not easy, but it’s worth it!

You must train with the best to be your best!


Lauren Clarke

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Karlene really understands what works for different people and doesn’t have a ‘one size fits all’ approach like so many trainers. Her knowledge of not only training techniques but also nutrition, supplements, competition preparation and the health and fitness industry is unsurpassed. She is truly a professional and master of her craft in every way.”

I had trained with other personal trainers and done boot camps for months in the past with negligible results, my shape didn’t change yet I was training 5 days a week doing a huge amount of cardio only to end up disappointed. I was burnt out and exhausted. After taking time away from the gym and exercise all together because in my opinion it just didn’t work for me, a friend who had been training with Karlene suggested I talk to her about what I was doing and the results I had achieved.

I started training with Karlene in October 2010, to prepare for my wedding. Initially we did 3 weight sessions and 2 cardio sessions a week and she put me on a manageable and sustainable eating plan. In just 6 short weeks she had transformed my body from a soft size 12 to a toned and sexy size 8-10. Never once was I hungry or fatigued, she managed my diet and training plan based on the results I was getting and I was thrilled with the changes in myself. I had a great body and a renewed faith in exercise and diet.

From that, I started to wonder just how far I could take this. I was happy with how I looked but knew I could keep going. I loved training with Karlene, the program suited me and my lifestyle and seeing results gave me motivation. After chatting with her about the possibilities and understanding my body I decided I would give a Sports Model competition a go.

With 3 months to prepare Karlene wrote me a new nutrition plan and training regime. Throughout the entire preparation period Karlene mentored and monitored me, was there for me whenever I needed to be propped up through a craving or emotional melt down. We trained 5 days a week in the gym. Never once did she let me down and her support and guidance kept me on track, never once faltering with my diet or training. Her commitment to me got me placed 5th out of a tough line up of 13 girls and qualified for the Natural Universe competition. I could not have got there without her.

Karlene really understands what works for different people and doesn’t have a ‘one size fits all’ approach like so many trainers. Her knowledge of not only training techniques but also nutrition, supplements, competition preparation and the health and fitness industry is unsurpassed. She is truly a professional and master of her craft in every way.


Sumac Xu

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Since I have been training with HK Champion Trainers I have noticed good results from training with them.

Gym is not a foreign environment to me, and I have gone through couple Personal trainers now, and I can truly feel the difference between normal gym PTs and HK Champion Trainers. A while ago, I have met a PT that he was so wasted by drinks the day before my session and he was so unfit to help me during that training session. On the contrast, Hector and Karlene, they are fun, interesting and really focused on what they are doing; they are not like those normal Personal Trainers in the gym, who just train you during that certain amount of time and then leave you alone; they train you, encourage you, and build up friendship with you.

There are few regular clients training with them, and we all feel close to each other like a big family. Plus we all learn from each other, help each other, and push each other to achieve a good result.


Alisha Smith

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I started training with H&K trainers in May 2013 when my partner Ben moved to Darwin for work.
I have always been an active person who enjoyed playing many team sports. Whilst I had previously been to the gym and loved doing “cardio”, I never saw consistent results or the changes to my body that I wanted.
Around one year ago I saw a friend transform her life when preparing for a natural bodybuilding competition and this gave me the motivation to seek out assistance.
I have seen many benefits from having a balanced training and diet routine. I have increased confidence, energy levels, better sleeping patterns & an increased level of motivation.
I competed in my first bikini model competition in Perth in September 2013, and enjoyed it so much that I decided to join the H&K team to compete in Adelaide on October 20 2013! I could not have done it without the tireless support of my partner Ben, who helps prep meals, train with me and kicks my butt out of bed in the early hours of the morning for cardio.

I would also like to thank the H&K team consisting of Hector, Karlene and Kate. They are flexible, supportive and together have a wealth of knowledge & experience which they are happy to share. I would also like to thank the other members of the champion trainers team who have welcomed me into the group and encouraged me along the way.