KFIT Evolution

Drink 72oz of water per day
⚡️ Stop randomly snacking
⚡️ Consume 30- 40g of protein per meal
⚡️ Hit 10k steps per day
⚡️ Weight train at least 2-3x per week
⚡️ Eat in a slight calorie deficit

Simple and effective!!

The truth is most people simply lack all of these things, and adding this to your daily life will make all the difference. This is one really big thing I focus on with every single one of my clients, and it has worked time and timing again. Small steps go a long way.

Like, follow, and share for more tips on how to lose weight!!

Happy KFIT Friday 🥳💪🏼

Ready to take on this bodyweight workout? Share your time in the comments below! 🔥

Spinach Feta Stuffed Chicken is an upgrade from your everyday weeknight chicken recipes - juicy chicken breast perfectly seasoned and baked!

Enjoy ☺️

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1) Eat more protein
2) Go to bed earlier
3) Do something to manage stress

1) More protein = less hunger. Aim for 0.7-1g protein per pound ideal weight. So if your goal weight is 150 lbs, aim for 105-150g protein per day.

Eggs, egg whites, Greek yogurt, protein powder, cottage cheese, ground poultry, and ground beef are my favourite sources that I regularly consume.

Some helpful useful Google searches:
"Healthy high protein meal ideas"
"Family-friendly healthy high protein meal ideas"

2) More and better sleep = less hunger and a more positive mindset.

If you're not getting enough sleep, stop staying up so late scrolling on your damn phone. If your sleep quality is bad, stop using your phone in bed. And consider cutting out alcohol a few evenings per week, if not more.

If you have toddlers or babies not sleeping through the night, I know, there isn’t much you can do about that. But you CAN stop using your damn phone in bed. If quantity of sleep isn't optimal, you can at least maximize the *quality* of your sleep.

3) Less stress = less stress eating and a higher chance of being consistent with healthy habits.
Do something DAILY to manage stress that isn't a workout.

Go for a mindful walk. Do some deep breathing exercises. Journal. Meditate. Whatever it is, do it daily and consistently.

You've got this 💜

💪🏼 Craving a challenging bodyweight workout? This one's for you! Save this post for future sessions. Feel the burn! 🔥

*This workout is not a part of any structured progression or specific training goal and only meant to be performed as a fun challenge or when equipment, space and/or time is limited.

This bowl combines eggs with creamy avocado and fresh veggies for a super healthy and quick low-carb meal that’s loaded with protein, healthy fat and fiber.

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If we always listen to our mood, and how we feel, we would never get anything done.

Do the hard things.
Do things you don't want to do.
Take Action.

You'll thank yourself later 💜

Happy Friday 🥳

Let's get moving with this 20-minute EMOM bodyweight workout - challenge accepted? 🔥

Remember to save the workout and share with a buddy!

Tuna stuffed avocados are a delicious low-carb, keto, Whole30 and paleo-friendly lunch or snack recipe. A simple combination of tuna salad and avocados, they’re easy to make, loaded with healthy protein, healthy fats and will keep you satiated long after lunch is over. Enjoy ☺️

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Here are 5 hormonal and non-hormonal reasons your weight loss progress may have plateaued:

1️⃣ You're over-eating
You can eat too much of "clean" foods too! This is why it's important to be aware of and understand nutrition science too alongside healthier eating!

2️⃣ You're sandbagging your workouts
You can get an effective workout in 25 minutes *as long as you're challenging yourself* you can also spend 1.5 hours in the gym and barely break a sweat! (i am guilty of this when l'm not mindful of my phone time)

3️⃣ You're only using scale weight as a measure of progress
If you have

Get ready to sweat it out with this KFIT Friday Workout! Try this fast paced bodyweight workout and race against the clock!

Remember to save the workout and tag a friend!

These almond flour pancakes are light, fluffy, and filled with delicious nutty flavor. They're an easy, satisfying gluten-free breakfast or brunch! Enjoy the low carb deliciousness ☺️

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So you’ve heard the rumors about why having muscle on your body is so important for long term health…Let’s break it down:

Here are 5 compelling reasons why building and preserving muscle is crucial for long-term health:

1. **Metabolism Boost:** Muscle is metabolically active tissue, meaning it burns more calories at rest compared to fat. By increasing your muscle mass, you can boost your metabolism, making it easier to maintain a healthy weight.

2. **Bone Health:** Building muscle through weight-bearing exercises like strength training can also help improve bone density and reduce the risk of osteoporosis as you age.

3. **Improved Strength and Function:** Strong muscles support your body's structure and help you perform daily tasks with ease. Building muscle can enhance your overall strength, mobility, and balance, reducing the risk of falls and injuries.

4. **Enhanced Insulin Sensitivity:** Muscle plays a key role in regulating blood sugar levels. By increasing muscle mass, you can improve insulin sensitivity, reducing the risk of type 2 diabetes and other metabolic disorders.

5. **Longevity and Quality of Life:** Maintaining muscle mass as you age is essential for preserving independence and quality of life. Strong muscles support healthy aging, allowing you to stay active, mobile, and vibrant well into your later years. Think about the simple functional movement of a squat and how it relates to normal daily activities of living.

Embrace the power of muscle for long-term health and vitality and think about how you want your healthy lifespan to look! 💪🔥

5 Rounder KFIT Friday!

Grab your water bottle and let’s get at it! Start your Friday off right ☺️💪🏼

Avocado egg salad takes your classic egg salad recipe and adds healthy avocado for a creamy, nutritious and tasty new recipe you’re sure to love. Enjoy ☺️

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Cardio is good for your heart and yes you'll burn some calories... but for weight loss?

🌟 Let's talk about the power of building and preserving muscle for long-term health! 💪💫

While cardio is fantastic for your heart and can help burn calories, when it comes to weight loss, muscle is truly your best friend! Here’s why: 🏋️‍♀️

1. **Increased Metabolism:** Building muscle through weight training boosts your metabolism, leading to more calories burned even at rest. Muscle tissue is metabolically active, so the more muscle you have, the more calories your body will naturally burn throughout the day.

2. **Afterburn Effect:** Weight training creates a phenomenon known as excess post-exercise oxygen consumption (EPOC), or the afterburn effect. This means your body continues to burn calories post-workout as it repairs and rebuilds muscle tissue, contributing to overall calorie expenditure.

3. **Body Composition Changes:** While cardio may help you burn calories during the workout, weight training helps reshape your body by increasing muscle mass and reducing body fat. This can lead to a leaner, more toned appearance even if the scale doesn't show a significant weight loss.

4. **Improved Metabolic Health:** Resistance training can improve insulin sensitivity, which is crucial for regulating blood sugar levels and preventing weight gain. Building muscle can also help combat age-related muscle loss, known as sarcopenia, which can slow down metabolism.

5. **Functional Strength:** Lifting weights not only burns calories during the workout but also helps build functional strength, making daily activities easier and more efficient. This can lead to increased overall physical activity levels, further supporting weight loss efforts.

By incorporating weight training into your fitness routine, you can optimize your weight loss journey, improve body composition, and enjoy the many health benefits that come with building and preserving muscle mass. 💪🔥

Here is a KFIT Friday Bodyweight Workout coming at you!

3 rounds! If you are up for a challenge and feeling energetic, aim for 5 rounds! Comment below you are in and let’s go 💪🏼

That moment when you cut into these Stuffed Peppers and the cheesy, flavour loaded juicy beef and rice Mexican filling comes oozing out….and low carb, too ☺️

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Shift your mindset: Exercise is for building and preserving muscle, not just for weight loss. Let your diet be the key driver of fat loss.

🌟 Your workout focus should be about building muscle/strength, not burning calories! 🏋️‍♀️💪

Using exercise primarily for fat loss can lead to metabolic issues by signaling your body to break down muscle mass.

Remember, less muscle = a slower metabolism. 🚫🔥 Instead, aim for a slight calorie deficit through your diet (while maintaining high protein intake to preserve muscle).

By prioritizing strength gains, you'll not only enjoy your workouts more but also set yourself up for long-term success and support your long-term fitness goals. 💚💪

Happy KFIT Friday 🥳

Here is a 12 round bodyweight workout to start your day! Tag a friend and comment below you are up for the challenge 💪🏼🔥

These lemon and herb grilled chicken skewers are a delicious taste of summertime. Is there anything better than summertime grilling? It is such a classic, nostalgic way to spend a summer evening, or even a summer day Enjoy ☺️

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Establishing healthy habits and building on them slowly is key to creating a life that aligns with the idea of "Start early, thrive longer." Here are some tips on how to do just that:

1. **Start Small:** Begin by making small, manageable changes to your diet and exercise routine. This could be as simple as adding an extra serving of vegetables to your meals or taking a short walk each day. Small changes are easier to stick to and can gradually snowball into bigger habits.

2. **Set Realistic Goals:** Set achievable goals for yourself, whether it's aiming to exercise for 30 minutes a day or incorporating more whole foods into your diet. By setting realistic goals, you're more likely to stay motivated and build on your habits over time.

3. **Consistency is Key:** Consistency is crucial when it comes to building habits. Make a commitment to yourself to prioritize your health every day, whether it's through meal prepping, scheduling workouts, or finding activities you enjoy.

4. **Track Your Progress:** Keep track of your progress to see how far you've come. Whether it's using a journal, an app, or a fitness tracker, monitoring your habits can help you stay accountable and motivated.

5. **Celebrate Your Wins:** Celebrate your successes along the way, no matter how small. Recognizing your achievements can boost your confidence and reinforce your commitment to a healthy lifestyle.

By starting early, being consistent, and gradually building on your healthy habits, you're laying the foundation for a life filled with vitality, strength, and overall well-being. Remember, it's never too late to start, but the earlier you begin, the more time you have to enjoy the benefits of a healthy lifestyle. 💚🏋️‍♀️

Get ready to sweat with this KFIT Bodyweight Workout! Try this lightning-fast workout and race against the clock! ⚡️

Tag and share with a buddy who is up for a challenge ☺️🔥

You guys give this Almond Crusted Salmon a try and let me know what you think in the comments below! 🙂

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What is a weight loss plateau?

Let's break down what hitting a plateau means: it's when your progress stalls for four weeks, with no weight loss, inches shed, or changes in body composition despite your consistent efforts. 🛑

But don't fret! Consistency is key, and I've got the tools to help you break through and reach your goals. 💪

Plateaus are a natural part of any weight loss journey, but they won't hold us back! Let's explore the eight key areas to assess if you've hit a plateau:

1️⃣ Hydration: Drink up to boost fat metabolism.
2️⃣ Caloric Deficit: Ensure you're eating fewer calories for weight loss.
3️⃣ Macronutrient Balance: Are you getting enough protein?
4️⃣ Daily Activity: Move more for a better metabolic response.
5️⃣ Strength Training: Build muscle to rev up your metabolism.
6️⃣ Quality Sleep: Rest well for optimal results.
7️⃣ Alcohol Consumption: Be mindful of its impact on your metabolism.
8️⃣ Medical Considerations: Check for any health issues affecting fat burning.

Remember, plateaus are just a bump in the road. Let's face them head-on and keep pushing towards those long-term results! 💬🌟

Another KFIT Friday coming at you! 🔥💪🏼

🥵 Let's see how fast you can complete this bodyweight workout! Share your time in the comments below! And share with a friend who is up for the challenge!

This Thai Red Curry Cauliflower Rice is a low-carb alternative to traditional curried rice. Enjoy topped with your choice of protein for a complete meal. Enjoy ☺️

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Avoiding carbs daily isn't the key to long-term weight loss success! 🚫 Here's why:

1️⃣ Sustainable Success: Eating low carb long-term isn't realistic, leading to temporary weight loss. Let's aim for lasting results!

2️⃣ Mindset Matters: Low carb can trigger an all-or-nothing mindset, making you feel guilty for enjoying carbs. Let's find a balance that works for you!

3️⃣ Food Freedom: Limiting carbs can limit your food choices, causing mealtime boredom. Let's keep it exciting and delicious!

🌟 Instead of cutting out carbs completely, let's focus on finding your carb sweet spot for results. Explore sustainable strategies like carb cycling for a balanced approach and faster progress.

💪 Ready to level up your nutrition game? KFIT Metabolic Reset has you covered with personalized guidance and support. Let's crush those goals together! 💬🥗

Happy KFIT Friday 💪🏼

Here is another challenging bodyweight workout!

No excuses! Take on this bodyweight-only workout and comment YES if you're up for the challenge. And remember, tag a friend!