KFitnessTraining

HAPPY NEW YEAR 🎊

I was up at 5:30am to get in my workout today! The gym was so nice and empty… guess everyone else was partying lol 😂

Best advice I can give you as you start the NY…
🚫 Do not fall for fad diets! A healthy lifestyle does not consist of “dieting”. It’s not something you can maintain in the long run
🚫 Skinny Teas and “Magic pills” are garbage! It’s just a marketing ploy. Don’t fall for it!

✅ Dedication
✅ A plan (workout and nutrition)
✅ Patience and Time
Those 3 are key 🔑!

Cheers to 2024!
Few training spots open!
www.KFitnessTraining.com

I use to be …

The girl who was cardio obsessed. Now strength training is prioritized and I rarely ever do cardio

The girl who focused so much of my success on the scale. Now I couldn’t even tell you what I weigh. The scale doesn’t know body composition! Get off it!

The girl who had no structure to my workouts. Now I follow an actual planned out program. (I build it)

The girl who said “I eat healthy” , but honestly I didn’t really know if that was true or not. Now I follow a structured plan for my calories and macros that coincide with my goals (I build my own nutrition)

The girl who thought eating less would mean I’d lose fat weight. In fact, when I started eating, that’s when I shredded and put on muscle

The girl who didn’t train with a purpose. I lacked a plan and tracked nothing. Now my training is planned, tracked (via my own training app) and is scalable. I have a history of all my lifts giving me something to build on.

The girl who’d settle for 3x10 and move on. It takes so much more than that. You gotta WORK FOR IT!

The girl that overtrained 7 days a week! Now I take 2 rest days a week. I’ve learned how important recovery is !

The girl who used to think more was better and meant better results. WRONG! A workout with a purpose that’s focused and you really put in a quality session is way more effective than 2+ hour gym session that’s unfocused and all over the place.

I stopped treating fitness as a short term thing, a 6 week challenge, and turned it into a lifestyle. It’s been the best decision ever!! I feel fantastic! Better than I ever have. I eat! I don’t deprive myself at all. I’m confident in my own skin and I’m full of energy to conquer my days.

Give yourself time, patience and stay dedicated and you’ll get to where you want to be.

Got questions for me? Ask below 👇 😊

🖤💀HAPPY HALLOWEEN 💀🖤

Hope you all have an amazing night!

🎃🖤

Which 2 would you choose? 🤷🏻‍♀️
Tell me below 👇

I’d choose Barbell & Dumbbells 💪

Curious what you’d choose…

Tips that have helped me lose fat and build lean muscle…

If you have ever felt like you are doing your best, but still struggle to look and feel your best, you are not alone! I’ve been there! I spent YEARS making these mistakes…
🚫 Restricting foods and calories
🚫 Prioritizing cardio
🚫 Killing my body because I thought 2 hrs in the gym everyday was what I needed.

These mistakes were lessons that I needed and I want to tell you so you don’t make the same!

Now, I focus on these …
💪 Strength Training - I spend 1-1 1/2 hrs max in the gym 5-6 days a week max with a structured program that helps my body to develop, get stronger, and “tone” without over training.

🥩 NUTRITION - I prioritize nutrition with high protein meals with foods I love. I EAT! And I’ve developed a healthy relationship with food and I don’t stress about eating.

😴 SLEEP - I prioritize sleep and recovery! This is crucial no matter your fitness goals. If you do not allow your body to rest, it can’t recover and give you the results you desire.

I also be sure to move outside of the gym! Stay active whenever possible. Take the stairs over the elevator. Go for walks. Park a little further…. Anything to move a little more.

Goals are attainable, if your path is setting you up for success!

If you are ready, then drop a 👍 below and let’s get started!
www.KFitnessTraining.com

Vacay is over and I’m headed home! ✈️ What an amazing trip it was though, visiting family and enjoying nature’s beauty! 🌲 My heart is full. And now I can’t wait to go home and be with my hubs and kids. I miss them so much! ❤️

See you in the gym soon 💪
P.S. New training cycles are starting! Jump in and join the FitCurves program. OR I’m taking 1:1 clients! Let’s do this! www.KFitnessTraining.com

See you all later! Headed out to visit family. Heartbroken to have to leave my kids and hubs behind though. Never have done that before. 😭

Gonna be a deload week and time off. It’ll be so good for my body!

Have a great week 🎉

When I stopped focusing on the number on the scale… That’s when I started to see results!

That scale can be soooo toxic and mentally mess you up.

Focus more on…
💥 fueling your body
💥 the right programming for your goals
💥 Consistency
💥 Proper Morrison
💥 How you FEEL
💥 Proper rest

The scale does not take into consideration all of your body composition. It’s ONE tool to measure. So stop fixating on it so much!

LET IT GO! And grind!

www.KFitnessTraining.com

Yesssss! This is why I love what I do!! So proud of and happy for my client Jennifer!! 👏👏

She’s trusting me and the process and it’s working! 🎉🎉🎉 She’s still working towards her goal, but she’s already making amazing progress!

Training & Nutrition programs available!
www.KFitnessTraining.com
Instagram:

You ARE CAPABLE of having ALL THAT YOU WANT!

Fitness journeys aren’t easy! If they were, then everything would be walking around with a rock solid body. However, they AREN’T as hard as most people think! IF you are willing and committed!

Getting started is the hardest part! You’ve been accustomed to a lifestyle that has gotten you to wherever you are now. Change isn’t easy! Stop ✋ thinking about the end game, and just take baby steps!

First, decide you are ready and committed! Then, get started!

💥Stay consistent!
💥Follow your program that fits your goals!
💥 DO NOT GIVE UP!
💥 Switch up your routine you’ve been accustomed to. For a new routine that sets you up for success.
💥 Establish a routine
💥 Make this NEW lifestyle a priority
💥 Don’t make excuses!

You are capable! It won’t always be easy. You will have hiccups; and that’s ok! Pick yourself back up and get back to it.

Be brave and have the courage to drive right in and see exactly how capable you are! 👊

Coaching programs available!
www.KFitnessTraining.com
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❤️🤍💙💪

HAPPY 4th of JULY Fitness Fam!

My holiday game plan…
1. Get up and get a workout done!
2. Prioritize Protein Early
3. Reserve majority of Carb Macros for later in the day (when we’ll be celebrating with fam/friends)
4. Give myself liberty to eat some yummy food and have some drinks
5. Avoid super sugary drinks

Do you have a game plan? That’s usually my typical holiday game plan and it works for me without blowing things out too crazy.

Hope you all have a wonderful day!

Back to work tomorrow! 🎉💪

Appreciating the beauty of the Now

🧡💙💛💚
Fit by
Training + Nutrition
www.KFitnessTraining.com

New tattoo! 😍 Evil Queen added to join Maleficent. Thank you ! I love it so much! 🖤

I was born with something inside of me that refuses to settle for average or whatever the norm is. I don’t know what it is, but I’m forever grateful to have. 🤙

Each day is an opportunity to be a better version than the day before. 👍

This week is insane for me with so much going on this last week of school for the kiddos, but I’m still going to make sure I do what I can for myself as well. It was a much later workout today than what I’m use to, but I got it done and feel fantastic!

Keep showing up for yourself daily! Your future self will be grateful!

DISCIPLINE will lead to better habits.
Better habits leads to CONSISTENCY.
Consistency will lead to RESULTS!

Start with creating the discipline within yourself to change the habits you have created over the years into healthier habits that serve your goals… and that will create the path you need to eventually see results!

💡 💥 💪 😎
PROGRAMS AVAILABLE! Links in bio!
Fit is by

Blessed to be their mom 🥰

Happy Mother’s Day to all the moms out there!!! I hope you all have an amazing day! 💐😊

Focus less on the scale and more on…

📸 Progress photos
📏 Measurements
👖 How your clothes fit
💥 How you feel
🍎 Nutrition
👣 Steps & other non workout movement
💦 Water intake
😴 SLEEP
🤪 Stress levels

What else am I missing? 🤔

When I stopped constantly weighing myself and letting the number on the scale dictate how I was progressing, that’s when my body truly started to change!

The scale does not take into account…
1) Body composition
2) Muscle mass
3) Time of day you are weighing yourself
4) For the ladies… your cycle
5) Whether you just ate
6) Water retention
7) If you have clothes on
And I’m sure there’s more….

So STOP 🛑 letting the scale define you. If you are doing all the right things then keep doing that, stay off the scale, and focus on the other ways to measure success. Then you can truly let go and watch your body transform. 🔥 💪
P.S. Glutes & hammies workout today was fire 🔥

Rear view check… 📸 🍑

Doing the best I can with this knee situation. 🫤 Could always be we worse though….

Happy Monday!
New week! New opportunities!

✌️ 😎
www.KFitnessTraining.com

Beast Mode Off… Beauty Mode On 🖤

ALCOHOL & YOUR FITNESS JOURNEY

When I work with people on their nutrition, the topic of alcohol consumption is always a question that gets asked.

For the record… I am not here to judge anyone on their personal choice to consume or not consume alcohol. That’s 💯 % your choice!

But, IF you have specific goals to lose Body Fat, Lean Out and/or Gain muscle, here’s some things to think about and consider…

- Alcohol is empty calories. It serves no nutritional benefit for your body.

- Alcohol can dehydrate you

- Alcohol can affect sleep and your motivation the next day

- Consuming alcohol can also lead to poor food choices

- Alcohol can leave you feeling bloated

- Alcohol can cause you to go way over on your calories/macros for the day. This is why, constant overconsumption can negatively impact your nutrition.

🤔 IF you choose to have some drinks, consider the following…
1. In moderation! If you make alcohol a habit, a thing you do every weekend, it will affect your fitness results. Break the habit and consume on occasion vs habitually.

2. IF you choose to drink, consider the lower calorie options…. Hard alcohol, non sugary drinks, low cal/carb beers, low cal/carb wines.

3. EAT before drinking. If you are going to head out for drinks with your peeps, eat at home before you go. You’ll be fuller and less likely to make poor food choices and possibly drink less.

4. Prioritize protein and water for the day! If I know I’ll be at a social engagement where I will be having some drinks, I prioritize my protein and water intake for the day and reserve most of my carbs for the alcohol.

Remember…. This is a personal choice! But you need to understand, constant alcohol consumption WILL impact your fitness journey! Everything in moderation! This goes for nutrition choices and alcohol.

Hopefully this helps some of you; especially as we head into the weekend! Don’t undo the hardwork you put into the week, by food/beverage weekend choices.

Have a great weekend 😎

Ladies… lifting weights will not make you look “manly” or “too bulky”.

Not lifting weights… could make you look “bulky” and “fluffy”.

It’s all in the programming and the nutrition!

Happy Pump Day 💪 😎

HEALTHY & MACRO FRIENDLY CHICKEN FAJITA WRAPS!

The pictures don’t do this justice cuz it was so damn good and super easy and healthy!

INSTRUCTIONS….
🐔 Chicken breast cut into small strips
🧂Season with… Paprika, Chili Powder, Cumin, Salt, Pepper & Lime Juice
😋 Cook chicken - I like to use my air fryer; 350 degrees for 20mins. Can also grill or pan fry.

🫑 Chop up bell peppers and onions (or whatever you want to add) and sauté.

SAUCE
In a blender, add…
🥑 Avocado
🍴 100g Greek yogurt
🧂 Garlic Powder
🙂 Lime juice
🌶️ Jalapeño (optional)
Liquify in the blender. Add additional lime juice if needed to help liquify.

🤤 Use your preferred tortilla wrap. Add some of the sauce, veggies and chicken. Wrap it up and eat!! DELISH!

I definitely recommend you make the ingredients in bulk and store extra for another meal.

Portion ingredients to your macros.

And that sauce is bomb! I love keeping extra in the fridge to use for cooking!

Give it a try! It’s so easy and healthy!!

😊

🖤🖤🖤
did an amazing job!!! Thank you so much!!

Anyone looking for tattoo work in the Orange County (CA) area… I 100% recommend him! Go check out his page and tell your friends! He’s so good!

Thank you, Vance!

Injuries SUCK!! 😭 But they happen!

As you can see I have a knee sleeve on my left knee. Sunday my knee literally said “NOPE” and instantly quit on me. I was heartbroken 💔 because I knew what was ahead… no leg days! An area I have really progressed in over the last few months.

But on the brighter side… This upper body is about to get jacked 💪 😆

Let’s talk a bit about injuries…

🚨 If something happens during any activity that instantly causes pain… STOP 🛑! Do not continue! Listen to your body! Depending how severe, call your doctor for advice.

💁🏻‍♀️Depending on what happened and how you are feeling, you may be able to do things to help with pain, discomfort, etc….
🧊 ICING! This can help provide relief and definitely help with swelling.

🌡️ HEAT! Crèmes that provide heat can help to loosen up the area where pain is. And sometimes it just feels good.

🕺 STRETCHING! Body-weight stretches or using bands can help provide relief depending on your injury.

🤌🏻FOAM ROLLER! - can help provide relief & help with tightness.

🪑 REST! - give yourself time to heal. Do not think you are a super hero and push through the pain. You will only prolong the injury or hurt yourself more. Take a chill pill and REST!

‼️ These are not one injury fits all. Figure out what’s best for you and consult a doctor when/if needed.

Injuries are never fun, but they happen! 🤪 So for now, I’ll be taking my chill pill, focusing on upper body, doing home remedies while allowing myself time. We’ll see what happens… 🤷🏻‍♀️

PROTEIN PACKED DELICIOUSNESS!

This is so damn yummy and packed with protein!

Here’s the ingredients…
🍓 Strawberries
🎉Greek Yogurt
🎉Protein Powder- choose your flavor (I used OnestHealth)
🍫 Chocolate drizzle

Macros: 43.5gP / 26gC / 2gF
Cal: 316

- Mix the protein powder with the yogurt
- Top with strawberries
- Drizzle with chocolate

Enjoy right away or let it chill and then eat.

Super tasty!! Healthy!! Full of protein!
Nutrition Coaching + Training Programs available!
www.KFitnessTraining.com

“I’m not feeling it”

I hear this phrase often from people when they are talking about “feeling” the exercise sets and reps they are performing.

Here are some tips to help you and think about…
1. You may not have enough weight! If the reps you are performing feel easy, then you need to add weight. The last few reps in your set should be more challenging. If not, add weight!

2. FORM! Check your form! Are you performing the movements correctly?

3. SLOW DOWN! Stop rushing your sets and reps! Think about the muscles you are supposed to be working as you perform the reps and slow down!

4. CHANGE IT UP! Are you constantly lifting the same weight and performing the same type of movements? If so, you’ll most likely plateau. You have to switch it up… add weight, add tempo, add 1/2 or 1/4 reps, perform progressive overload… etc. Those are all ways you can switch things up.

Next time you lift, think about these tips and see and feel the difference. 💪

Hope that helps!

Coaching plans available!
www.KFitnessTraining.com

HAPPY MONDAY!!

I get excited for Mondays! 🎉Anyone else? 🤷🏻‍♀️

New week!
New opportunities
Chance to improve on last week

For me, I’m working on added volume this week. Upping the weight with the same sets and reps. 💪 💥

What you all working on? Short term goals + Consistency over time will get those long term results!

Keep working! Have a great week! ✌️

🚨 FOR TRAINING & NUTRITION COACHING… DM or grass to my website … www.KFitnessTraining.com

💖On Wednesdays, we wear pink! 💖

🎉5 TIPS FOR TONING & BUILDING MUSCLES… 💪

1. Eat your PROTEIN!
Protein is the building block for muscle growth and it’s important to hit YOUR daily protein macros.

2. Progressive Overload!
If your aren’t gradually increasing weight over time or making volume adjustments, you will plateau!

3. Proper Programming!
Doing random exercises or workouts you find online is not going to cut it! You need to follow a plan!

4. Consistency!
You don’t get results without putting in the work on a consistent basis over time. You have to keep showing up even when you may not be motivated to do so.

5. PATIENCE! PATIENCE! PATIENCE!
Body toning and muscle growth takes time. We live in a world of instant gratification but this is one area that you can NOT expect instant results. It can take months and even years to see the results you desire. So stick with it and be patient!

All of those are so important and needed to tone the body and build muscle! Are you doing those? If not, re-evaluate what it is you are doing or not doing.

🚨 For those who need help…. I’M TAKING CLIENTS for my 1:1 NUTRITION & COACHING PROGRAM!
DM me with questions!
www.KFitnessTraining.com

Sunday’s Vibe 🖤🫶