Meet the Fitness Coach
Team McLean Fitness Club began with a simple yet engaging idea: to create supportive, friendly, enjoyable, social fitness experience, while providing a high quality and educational service.
In 2018, Kristen believed she could create a fitness group that would provide people with the opportunity to change their lives through physical activity.
“Our work makes a difference in the future of our team mates’ lives: real people with real issues.” Team McLean Fitness Club will empower you to feel confident and give you the knowledge to make healthier lifestyle choices.
We train with quality, encouragement and your goals in mind. Creating a unique fitness experience by teaching each team mate fitness and nutrition foundations. Enabling everyone to successfully live a balanced and healthy lifestyle.
We promises to be supportive and committed to you. From you we expect your commitment, positivity as well as being an inclusive team mate. So let’s do this together!
My Story
Hi, my name’s Kristen and I know what it’s like to struggle with excess weight, low fitness levels and a lack of energy.
At the end of 2006, I finished uni, graduating with a Bachelor of Arts degree but three years of uni had seen me push my body through the rigors of full-time study. You know, the rigors of late nights; drinking, partying kind of late nights?! I was the typical student; working part-time, partying when I could and staying up late to finish assignments which meant my sleep was all over the place and my life was anything but balanced! It’s safe to say that exercise was not a priority for me.
In 2007 I was the heaviest I had been and that was a massive catalyst for me to change. I had the realisation that I wasn’t happy, that I’d been neglecting my health and my body and I wasn’t happy with who I was.
I was a full-time Graphic Designer for Target Marketing…better known as a glorified desk jockey! The sedentary lifestyle took its toll on my physique and fitness.
I’d always been an active person, playing sports from a young age, enjoying competitions and meeting new people. I wanted to get back to it again; I was ready.
2008 was a year of change.
I successfully completed my Certificate III & IV in Fitness at the Victorian Fitness Academy, whilst working full time. I shadowed my own personal trainer to learn as much as I could, and I also volunteered at a major fitness centre in Belmont.
I was 23, not quite ready to go it alone as a PT so I made sure I could fuel my passion for all things health and fitness, and I joined the local cricket and boxing clubs and ran after-hour fitness sessions for colleagues I worked with.
It took a few years before I gained the courage and confidence to step out on my own, as being a PT is very competitive, there are so many out there.
But one thing I was sure of was the sense of satisfaction seeing my clients achieve their fitness goals.
The pure joy and confidence that would exude from them was infectious and that set me on the path to be serious about helping more people experience the same results and in 2018 Team McLean Fitness Club was born.
The fundamentals of our club are:
- Teaching about healthy, mindful and timely nutrition
- Consistently being physically active
- Supporting mental health and wellness
- Giving you the opportunity to make new friends
- Have fun!
Our vision is to create a supportive, friendly, enjoyable, social fitness experience while providing high-quality and educational service. Team McLean is a real fitness club for real people, you and your results matter and we, as your teammates, are here to help you and keep you accountable.
“Eat Clean, Train Mean & Live Green”
My Challenge
They say the last 5kg is the hardest to loose and they are not wrong – but I have a way! My body had plateaued and I needed take it to the next level and push my body and mind even further. I have always maintained a reasonably healthy weight, fluctuation between 2-4kg. It was time to make more of an effort in training and nutrition. I needed to see another significant change in my body shape. Don’t get me wrong, I was feeling good and getting fitter, but I wanted more. I made the decision to prove to myself that I can take it to the next level, to be fitter, faster and stronger. I want to be an even better version of myself.
So, I did the research, read books, listened to podcasts and really began to think about what history and science has taught us. – What is the modern world doing to our mind and bodies? – What do all these fad diets have in common? – How do we make it into a lifestyle change, not a temporary trend?
I took notes – a LOT of notes, and have gradually put together a ‘Eat Clean, Train Mean and Live Green Guide’, as a personal go-to bible. That I am almost ready and super eager to share!
Then began this mental and physical challenge – I was definitely in the right frame of mind to make this change. This is not a 8 week challenge fad and forget, this is a RESET of nutrition and mindfullness.
Week 1
With a great support from my husband, we drew a massive line in the sand, took a deep breath and said enough is a enough. Taking one step at a time, one small task completed, then moved onto the next, which led me to a positive and strong beginning. Having your household support you is essential, their encouragement and not having temptation infront of you help immensely.
1. Cleaned out the pantry of all the ‘non-foods’. All packaged, manufactured, processed ‘food’. If it didn’t look like where it grew from then it was out. Checked all jars and tinned foods for hidden sugars, wheat and thickeners. If it had more than 2 ingredients I gave it away to the OutPost charity.
2. Armed with my massive shopping list of fruits, vegetables and proteins, I hit the local green grocer and butcher. It felt so great to support local business, fresher and tastier too! Chain supermarkets are now a thing of the past!
3. Preparation time! With a sharp knife and air-tight containers, I cut up all the veggies, fruit and meat, ready to be able to eat/ cook straight away. No excuses not to cook as its all prepped ready to go. Portioned out the nuts, boiled a dozen eggs and made soup, my now go to snacks.
4. Wrote out my work out program. A good balance of resistance training, ensuring my 11k steps everyday and 2 full rest days. Then a gradual increase of introducing HIIT 1 session a week. Even though I am super keen to smash it out, I know that going too hard will lead to fatigue being burnt out and even injury.
It will be all about preparation as well as taking that extra few seconds to stop and think about the decision you are making. Keeping the goal in the forefront of your mind.
Week 3
I cannot begin to tell you how AMAZING I feel! Why didn’t I decide to do this earlier?! The first 4 days were hard, I was cranky, headaches and tired. Felt a bit nauseous during the mid-afternoon somedays, but I think because I wasn’t drinking enough water and wasn’t snacking. As my previous nutrition wasn’t full of wheat and dairy anyway, I feel it could of been harder if I wasn’t already in this habit. But in saying that, there are steps that I took before this, to get my body and mind ready. It is a process, can’t just jump off the deep end without learning to swim. I’m glad I didn’t give in, and pushed through, and began to feel better at the end of the first week.
Since I have started, Im not bloated or feeling frumpy, my digestion is a lot easier and frequent. I feel Since I have started, Im not bloated or feeling frumpy, my digestion is a lot easier and frequent. I feel energised and happier and don’t feel that heavy bad, full in guts feeling after eating – No food regrets! – I’m excited that I am learning new recipes and how to cook with spices! It was curious to see how the body and the mind reacts to detoxifying. Even though I was in a good head-space to begin, the cravings still came and a felt a bit low. I see how it is so easy for people to give in, but I didn’t because I know the new way of life will be amazing!
Week 6
Still going strong! I have stuck to the clean eating plan of no refined sugars and simple carbohydrates intake and will not go back! I have a great momentum going now and a solid routine with food. I love it how it is normal now and Still going strong! I have stuck to the clean eating plan of no refined sugars or simple carbohydrates and will never go back! I have a great momentum going now and a solid routine with food. I love it how it is normal now and not too much of a challenge! I can honestly say, “No thanks, I don’t want that.” when confronted with ‘non-foods’.
Looking back on these past weeks, I know that I could be exercising harder by doing more weights. But reaching my 11k steps a day as a minimum daily goal helped keep me on track for those days I didn’t train and it definately helps that I am not stuck at my desk anymore! My Week 6 body scan could have been better, but steady changes over these upcoming weeks will see me through to reaching my body fat % goal. It’s not unexpected that my darn arms and thighs are the same – this is usually the last area to Looking back on these past weeks, I know that I could be exercising harder by doing more weights. But reaching my 11k steps a day as a minimum daily goal helped keep me on track for those days I didn’t train and it definately helps that I am not stuck at my desk anymore! My Week 6 body scan could have been better, but steady changes over these upcoming weeks will see me through to reaching my body fat % goal. It’s not unexpected that my darn arms and thighs are the same – this is usually the last area to drop from. My abs and back muscles are showing through, I look leaner in my face and my posture is better too! My bust has reduced 3cms, waist and hips lost 2.5cm each, arms and legs average -.5cm each, Body fat reduced 3% -3kgs and +.8kg of lean muscle! Consistency is the key. Woohooo!
Week 12
I cannot believe it has been 12 weeks on this new nutrition adventure, and I honestly will NEVER look back! I feel so healthy, energised, happy and really comfortable. Cannot wait to Summer so I can show off my bikini bod that I have worked so hard through Winter for!!
This new and improved food routine has now come ‘normal’ for me now. On the days I feel less creative in the kitchen, I refer to an easy go to meal plan that I have created, which is super easy to follow. (It includes a Paleo banana bread too YUM!). Supermarkets are a thing of the past, (believe it or not but there is no ACTUAL food in the Supermarkets lol) Besides the meat and veg section – there isn’t really much on my shopping list anymore. I keep to the butcher and green grocer now, paying reasonable prices for better quality food, as well as keeping the locals in business. BUT in saying that – I haven’t been as strict these few weeks as I was at the start. I have been a bit lenient when it comes to the hidden sugars in some foods. Will now pull it back in line and keep my eye on my goals 😀
Training wise : Again I should be making more time – but a solid 3-5 times a week is good for me for now; free weights, HIIT, body weight circuits, make sure I get my 11k steps a day and I smash out a boxing session every Friday too. I am so excited that I am consistently getting fitter and stronger, gradually and safely loosing CMs, maintaining body weight as lean muscle grows and body fat reduces. (Don’t forget muscle weighs more than fat). Abs are poking through more, thighs and biceps are toning up as well as my butt! Woohoo!
TEAM MCLEAN = REAL RESULTS in REAL TIME. #BOOM
Week 20
These past 5 months have flown by. Looking back and reflecting – I didn’t realise that I have learnt so much about my body and about starting my own business. Believe it or not, but I have learnt by making mistakes. Yes the cliche is true; and there is still so much more to learn and no doubt will make so many more mistakes.
Starting out this new business, I wanted to be my own product. I wanted to have proof to my Starting out this new business, I wanted to be my own product. I wanted to have proof to my preaching. Well I can honestly say that I have reached my goal! Safely, consistently, with real hurdles, in real time and will real methods. I have changed my life.
But believe it or not, Personal Trainers are real people too. We are not 100% perfect all the time, even if social media says we are. After a decade of working at a desk, getting up at 6am hitting the gym, working 8am-6pm, home and cactus ready for bed by 9pm – there wasn’t much time for family, fun or me during the week. Now that I don’t have to do that anymore – I kinda took advantage of the sleep-ins, the mid morning lattes at cafes, Netflix and even missing out on training sessions! I know, I know a PT that sleeps in and doesn’t workout everyday – CRAZY! #stereotype
I was out of a daily routine, but I created and stuck to my new food one. Meal prep Sundays, no compromises, no deals – just straight up – good clean food.
A month went by, and the PT was slow – really slow – to point where there was nothing… and in true Kristen form I began to freak out about only relying on 1 wage. (You are the best dear husband!) I was feeling really low, useless, and failing even though I am trying so hard. So on impulse – I applied for some part-time work. Got a job within a week – but is definitely NOT what I wanted to be doing. But was felt better to be getting some cash flow. Weeks passed and now this part-time job was taking priority and feeling even more overwhelmed that I wasn’t paying enough attention in growing the business as well as the weight management course I started. ( I have definitely bitten off more than I can chew! #punintended )
Another month passes, still feeling stressed and anxious about all the things I need to do, all the things that I am not making time for and having a crappy job that I don’t want to do. So – again in true Kristen form, I said enough is enough. I took a look where I was going wrong. I put pen to paper and worked out a budget, and started to decline shifts, allocated time to PT business work and allocated time to study. I needed to refocus – so I did – and am still trying.
While my work life balance was giving me anxiety – my training was back on track and my nutrition was on point (which kept the bad thoughts in check). In my past life’s habits, at those times I would go to food for comfort. But now anytime I feel horrible, I go for a bike ride or hit the boxing bag and feel better and refocused. Don’t get me wrong, there were definitely treats and sweets on the odd occasion – but my guts felt TERRIBLE straight away. My body now is at the point were it actually rejects non-foods. I am SOOOO happy!!! I do remember and miss the satisfaction and happiness of eating cake and chips, but when I eat it now, I do not feel that same way and am definitely ok with that. I feel happiness when I make my own healthy treats and binge on them instead! Lol!! (which isn’t so healthy, but at least I don’t want to be sick after eating them!)
Now, feeling good and little more on track, I went and got another body scan to see the changes that my body has gone through. Not that I needed the scan, I have noticed serious change for a while and now everyone else is noticing too! Not that I need others to make me feel good, but it is nice to feel acknowledged.
* Body fat % goal reached! – Lost 10%!
* Visceral fat – is perfect! (Fat around the organs)
* Lean muscle has increased but can still improve. (New goal set)
* Lost 5kgs = goal weight reached!
* Dropped 1.5 dress sizes.
* Lost 12cm around my thighs! Oh yeah!
* Lost 4cm around my arms! Oh yeah!
* Bust size reduced 1 cup size (I think I’m ok with that lol).
So I bought myself new training kicks to celebrate – but it looks like I need a whole new Summer wardrobe!
Consistency is the key – it won’t happen overnight, but I promise you will start feeling the emotional changes straight away. Then that will transform into a new way of thinking, into a new and improved you. Whether it be fat loss, strength training, family, career, education goals or to feel better within yourself. You just need to start. You are choosing to be a better version of yourself, so never give up. It is a mental challenge as much as a physical one. Reset, refocus, just keep going.
Real results, in real time – for a real future.
Real results, in real time – for a real future.
Love Kristen xxxx
Week 1
Week 20
