THE BIRTH OF WEIGHT TRAINING
Weight training, the best form of exercise (call me biased). I will always be an advocate of weight training over any other type of...
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Natasha Kostalas
Jul 9, 20229 min read
FUNNY MISHAPPENINGS WHILST TRAINING CLIENTS
I LOVE filming my clients and sharing their own personal fitness journeys with you. I cannot explain the buzz I feel every time I see...
Natasha Kostalas
Jun 18, 20225 min read
I LEARNT TO RUN TO LOWER MY RESTING HEART RATE
You know you’ve met a typical bodybuilder when the subject of cardio comes up and they say ‘Nah, I don’t do cardio’ followed by a little...
Natasha Kostalas
May 28, 20224 min read
IS OVER-TRAINING IMPACTING YOUR PROGRESS?
I’ve heard it time and time again. From future clients, friends and even acquaintances in the gym. THAT person that will tell me that...
Natasha Kostalas
May 7, 20224 min read
LEG DAY: A NEMESIS, OR A NECESSITY?
It’s Monday morning and I’m SO not in the mood for squats. Or in fact hip thrusts, walking lunges or even that damn leg press. Sometimes...
Natasha Kostalas
Apr 16, 20223 min read
THE PROWLER
Your breathing is uncontrollable, you’re panting like crazy that your heart could jump outside of your chest any second. You no longer...
Natasha Kostalas
Mar 26, 20224 min read
WARMUPS BEFORE TRAINING
So, it took me to get 2 serious injuries to value, appreciate and become militant with my warmups before training. As I have mentioned...
Natasha Kostalas
Mar 5, 20229 min read
WHAT IT’S REALLY LIKE TO COMPETE
The glitter, the glamour, the stage. Sounds appealing, yes? Hands down, Anton and I will NEVER slate competing because it really did...
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Feb 12, 20225 min read
TRAINING FOR AN ULTRAMARATHON
WHY RUNNING? I first realised I liked running because I just happened to be rather fast. I was 11 years of age and turned up for...
Natasha Kostalas
Feb 5, 20227 min read
THE GYM: A MAN’S DOMAIN?
I’ve been there. I’ve been that woman that would never dream of stepping into THAT section of the gym. The side where you hear the...
Natasha Kostalas
Jan 22, 20223 min read
TRAINING WITH HIGH VOLUME
Many of you may have read a recent post on how I train the 5-3-1 way. This one is about the other time I experienced training but with...
Natasha Kostalas
Dec 18, 20214 min read
ROTATOR CUFF INJURIES AND MY RECOVERY THROUGH TRAINING
WHAT IS A ROTATOR CUFF INJURY? A rotator cuff injury is situated in the shoulder and pain is caused when the tissues in the shoulder...
Natasha Kostalas
Nov 27, 20215 min read
TRAINING THE 5-3-1 WAY
Everyone on this platform knows how much I LOVE training my compounds (squats, bench press and ESPECIALLY deadlifts 😊) You all know I...
Natasha Kostalas
Nov 6, 20214 min read
THE BENCH PRESS; NOT JUST FOR BOYS
I’m laughing to myself for two reasons. First, this exercise in particular is one which I see men do A LOT at the gym, many in fact I...
Natasha Kostalas
Oct 23, 20212 min read
ISOLATION EXERCISES
So one of my first ever blog posts was on compound exercises and why they are vital to increase muscle mass and fat loss. Today I’m going...
Natasha Kostalas
Oct 2, 20214 min read
WANT GLUTE/QUAD GAINZ?
Change is Inevitable, Growth is optional-Maxwell So lately I have encountered something I’ve never really experienced in the past. I have...
Natasha Kostalas
Sep 11, 20214 min read
HIP THRUSTS AND WHY MEN SHOULD DO THEM MORE!
There is always this common myth that only squats give you that beautiful round booty that you try so hard to get. However, there are so...
Natasha Kostalas
Aug 21, 20214 min read
NATASHA KOSTALAS AND THE GOBLET OF SQUATS
Yes, I am a huge Harry Potter fan, but no, I’m not talking about that today- I just couldn’t help including a literary reference in...
Natasha Kostalas
Jul 31, 20213 min read
DON’T DIE BEFORE YOU CAN DEADLIFT
THE DEADLIFT My favourite exercise of all time. Despite being the strongest at this compound, it took me a good few years to perfect the...
Natasha Kostalas
Jul 10, 20213 min read
GETTING RID OF THAT GUT!
Please don’t laugh when I tell you this. When I was younger (probably around 12 or 13 years of age), I really wanted to look like an...
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