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STRONG

BY

12 WEEK PROGRAM

designed for your body

Get strong with me

STRONG BY KD – the Online Workout Program for your body.

 

STRONG BY KD is a 12 Week fitness Program like no other. After years of working professionally in the fitness industry, one thing I am sure of is that every body is different. One method of training will not necessarily generate results for everyone, and no one diet or nutritional plan will work for all. By understanding your body type, you can successfully train and eat in a way which will help you to reach your STRONG. Create your very best version of you and live your life with a strong mind, strong body and you-got-this-girl confidence.

How?

My program contains nutrition and exercise principles that I have personally studied, tried and tested. I work alongside leading health practitioners who like me believe in wholesome, clean and unprocessed foods. Learning how to eat and exercise specific to your body type will ultimately deliver you the results you’ve been searching for.

lets do this!

YOUR 12 WEEK PROGRAM

what is included

WORKOUTS

40+ Online Workouts
Strength, Tone, Pilates, Cardio, Barre, Pregnancy-friendly. New videos added monthly.

YOUR workout schedule
Each body is unique. I’ve simplified the body and broken it down into 3 commonly known somatotypes (body types) PLUS Post Pregnancy to really ensure you are training for your very best result. Your Workout Schedule guides you through the next 12 weeks with a personalised program to suit your body type and a training regime to help you to achieve your best body.

Workout with me!
I will be with you every step of the way. In my 30-minute workout videos I take you through your workout step-by-step, guiding you through important technique points and motivating you through the workout as we sweat it out together.

NUTRITION

Recipe Ebook
Follow my clean, wholesome nutritional principles with my recipe book FULL of simple, family-friendly and hubby-friendly breakie, lunch, dinner and snack recipes.

Nutritional Guidelines
Eating clean and healthy is the easy part, my ebook focuses on fueling your body with all the essential nutrients and tools required to help YOU create and maintain healthy lifestyle habits. Learn how to maximise your results with my Nutritional Guide, and eat your way to your best body.

Lifestyle Based
I know all too well that life sometimes gets in the way. My recipes are simple, quick and easy to follow for the active student, busy corporate, new mum, plus the whole family! AND they won’t break the bank.

SUPPORT

#strongerwithKD Community
Join our Facebook Community to share recipes, post-workout selfies, and feel all the love and support of a group of women all striving to achieve the best version of themselves.

KICK GOALS
Set goals and kick them all with your 12 Week Goal Planner. I am a big believer in setting goals and attracting what you want out of life. Our goals planner allows you to set weekly habits, track your ‘little wins’ and stay on track of your goals and progress. 

Body Positive – ALWAYS
I am ALL about a positive mindset, body image positivity and being mindful of your thoughts. I know that we can’t always be perfect – and that’s why your #KDwomen squad is here! Share your big wins, and anything you’re struggling with – a problem shared is a problem halved!

FIND YOUR STRONG

YOUR EBOOK
$149 (one time only)
YOUR
ONLINE MEMBERSHIP
From
$4.99 per week
  • Unlimited workouts from my Online Workout Studio
  • Your personalised Body Type Ebook – first of it’s kind!
  • Your own 12 week Workout Schedule
  • Ab toning
  • Booty shaping
  • Fat loss
  • Lean muscle gain
  • Clean, healthy & family-friendly Recipe Ebook
  • Nutrition guide
  • STRONG by KD community 
  • *additional one-on-one coaching available [click here]

JOIN ME

Need to discover your body type? Scroll down.

 

Strong by KD Private Coaching

WANT MORE? PERSONAL ONLINE COACHING

JOIN ME

Upgrade your STRONG Program with Personalised Coaching with Katie Dickens.
Weekly accountability with Katie to help you to get YOUR best results.

Click for more info.

HOW DO I GET STARTED?
JOIN ME
get your membership here

STEP ONE

Purchase your Katie Dickens Online Membership.
Get access to your very own Online Studio with over 40 of my favourite workouts for your 12 Week Program – and onwards!
*your membership will activate straight away so you can get sweaty with me as soon as you purchase!
** all workouts prescribed in the STRONG by KD Program are from the Katie Dickens Online Studio. You need this to doing the program.

STEP TWO

Use my easy guide to discover your body type and purchase your Body Type Program to get to know your specifically designed 12 week schedule.
Once purchased, this will hit your inbox straight away!

STEP THREE

Start your new healthy lifestyle following your Program and get your strongest body with me. Don’t forget to join our private KD Community – just search for us on Facebook!

YOUR BODY TYPE

explained…

Body types don’t just describe the way a person looks, but also provides information about how you respond to food intake and your hormonal and sympathetic nervous system characteristics. These factors can be linked to metabolic differences between individuals, and influence how you respond to certain nutrition and training. The descriptions below will direct you to your body type and which 12 Week Program will be best suited to you.
There may be a few characteristics which cross-over between two different body types, and that’s okay! I suggest selecting the one that ticks the most boxes when it comes to your body.
Please remember people who are a certain body type DO NOT all look the same. Two ladies who are MEZO might look to the eye completely different, but it will be the way that their body holds muscle, stores fat, loses weight and reacts to particular training that will make them both MEZO.

Once you’ve discovered your body type, grab your Membership and purchase your Program. That’s it, you’re ready to #getstrong with me.

Time to Discover your Body Type

I want you now to take time to read the next three body type descriptions and decide which is most like you. Answer honestly and without hesitation (of- ten your rst answer is the right one!) Once you have chosen your body type? (ENDO, ECTO, MEZO) this will then determine which Program will help you really achieve your ultimate body and your best result.
STRONG BY KD is the program for every women’s body.
Let’s do this!

ENDO

YOUR BODY TYPE TENDS TO:

  • Be naturally rounder and curvier with a soft physique.
  • Have underdeveloped muscles prior to exercise with poor muscle definition.
  • Have strong bones.
  • Have a higher fat-to-muscle ratio.
  • Maintain a higher weight and body fat percentage.
  • Have a slower metabolism.
  • Gain both muscle and weight quite easily.
  • Is generally a shorted build.
  • Has difficulty losing weight.

This body type can find it difficult to maintain a body fat percentage within healthy range. Weight gain can occur even after short breaks from exercising.

MEZO

YOUR BODY TYPE TENDS TO:

  • Be naturally muscular and strong with broad shoulders
  • Be wider at the shoulders than the hips (i.e. chest dominates over abdominal area)
  • Have medium size joints and bones
  • Have a reasonably fast metabolism
  • Gain muscle quite effortlessly
  • Have the ability to lose fat relatively quick and easy
  • Respond very well to exercise, achieving noticeable changes in your physique within weeks
  • They are strong with a more rectangular shape.

This body type has the ability to gain and lose muscle quickly. You commonly maintain a healthy body weight by increasing muscle mass and increasing the body’s ability to burn fat by stimulating the metabolism.

ECTO

YOUR BODY TYPE TENDS TO:

  • Be slim, with a smaller structure and find it hard to gain weight.
  • Have hips and shoulders that are approximately the same width.
  • Have delicate build, narrow hips and pelvis and long arms and legs.
  • Generally have lower body fat and muscle mass.
  • Have small bones and joints.
  • Enjoy a faster metabolism, so you’re able to burn more calories even at rest.
  • Have the inherent capacity for cardiovascular endurance that enables you to maintain a lean body.

*This body type does find it hard to gain weight and change body shape due to having such a high metabolism.

POST- PREGNANCY

CONGRATULATIONS ON THIS SPECIAL TIME IN YOUR LIFE! This post-pregnancy guide is for women at the very start of their post-baby journey. For my new-mummas, this is a really special time in your lives – your body has gone through massive changes in the last 12 months, and we are so-damn-proud of that! I encourage you to focus on creating a healthy, strong mum body rather than aiming for a pre-baby weight or size. Your post-baby body journey should be about feeling happy, healthy and confident.

This guide concentrates on burning excess fat and increasing strength and tone as we progress through your 12 week program. This will help to build long lean muscle, improve your strength and fitness, and most importantly helping you to feel happy and confident with what you see in the mirror!

*IMPORTANT* You MUST seek medical advice before starting any exercise post-baby. Please seek the advice of your medical practitioner before beginning this guide and before taking part in any workout or nutrition guidelines.

Chosen your body type

Lets do this!

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