Kelly Michelle Fitness

I consider every day as being a BRAND new start!
Progressing with minimal stressing.
Setbacks happen but so does Comebacks!

One
Step
At
A
Time!

I have not shared enough with you all about REST & RECOVERY!!!

Stretching should be a big part of your daily routine. But you should also dedicate a day of just rest and recovery!

Focus on lengthening those muscles that you are working on!

20-30s holds with 2-3 sets of each.
ALL major and minor

Cap off with a walk and hydration 😁 and a well-planned meal!

Thank you Jesus🙌🏽 for all that have done for me.

Jesus,
Thank you for placimg my feet in the RIGHT rooms. Thank you for sitting me at the RIGHT tables.
Thank you for speaking Love, Light and Life into me daily.
Thank you for being my hedge of Protection.
Thank you for being my solid ROCK.
Thank you for your overflow of Grace and endless Mercies.
Thank you for forgiving me for my sins.

May my Thoughts Words and Actions align with your will for me, as I work on Renewing my mind daily!

I think I will sit here for a minute...
Lunges for 45s
Lateral jumps for 30s
Pulse Squats for 15s
Lateral Jumps 30s
Lunges for 45s
Wall Sit 60s.

50 Jumping Jacks
10 Push Ups

After the Leg Workout😁

Monday Mindset
Weekly Vibe
Daily Mood...

Light up every room that I enter by reflecting the Light, Jesus' Light... that directs my path👣⭐️👣⭐️👣

Thank you Lord for another opportunity called today🙌🏽

My turn 🤗
Continuing to be the example by staying Consistent with my health and wellness!

May I ask, are you doing the same?

January....
While others are Starting ...
I am Continuing 🏋🏾‍♀️💪🏾📚🙏🏽

So are you STARTING or CONTINUING?

Continuing to Trust the Process!
#2024

Found my 1. My "in a pinch". My "Go-To"

Short on time or short on equipment...

Yes you can obtain a satisfactory home workout with a resistance band.

Examples for Legs/Glutes
Squats
Single Leg Squat
Jump Squats
Knee Drives
Kickbacks
Lateral Leg Lifts
Lunges (Rev/Front/Side)
Curtsy Lunge
Lateral Step to Hop
Split Jumps
Glute Bridge
Glute Bridge Marching
Frog Pumps

These are only a few. Imagine doing 1 Rep of each for 5 Rounds...

Don't imagine...TRY IT!

OH BUDDY!! GLUTES ON 🔥🔥🔥

TRANSPARENCY....
Pic 1...4 years ago. Pre-Covid. Reached my goal weight. Was feeling AmazzzzBallssss!!!
Mostly At-home workouts and supplements (It Works💚) ...Went from 164 to 130 to my happy weight 145-150!

Pic 2....Today. Gained it all back and then some . Post Covid. No supplements. Gym and Home workouts. Pretty sure me-n🔥Pause🤔...Not sure my actual weight ...last I checked 168. Back to playing basketball. Lifting heavy.

Truthfully....the only part that bothers me is my tummy😜. And that has consistently has been getting smaller. My 168 now looks and feels smaller/lesser than my previous 164🤷🏾‍♀️

✴️Stress sucks...
✴️Comparison is the thief of joy
✴️No Sleep Routine...No Bueno
✴️Poor Mindset leads to Poor Actions

So what should I (you) do....

1) Embrace your flaws and Imperfections
2) Don't sweat the small stuff
3) Develop a solid sleep/bedtime routine
4) Focus on building a strong mindset that will lead to positive actions and results.

Most of all...I AM FALLING IN LOVE WITH MYSELF 🥰. WALKING MY OWN JOURNEY.

As a Total Body Wellness Coach, I am not perfect in no way shape or form. I appreciate being able to share with my clients (Present and Future) my Peaks and my Valleys.

We are all Works in Beautiful Progress🤗

TRUE or FALSE: Meal Prepping takes too long and cost to much?

I Love Meal Prepping!

I used to stay in Wendy's, Panera's, Mickie D's, Biggby, Starbucks drive thrus on my way to work.

Spending anywhere from $8-15 dollars per trip (sometimes two trips in a day).

Not only arriving to work late sometimes but major disappointment when my orders are incorrect (30-75 minute commute)

I Love and have EMBRACED Meal Prepping!

Reasons Why I 🥰:
1) Time Management: under 1hr for the week
2) Cost-effective: Under $80 for Breakfast, Lunch and Snacks
3) Healthy Portions: My Size!
4) Prepped with Love: Healthier Choices
5) Tastes Better
6) Fueled with Energy Boosting Foods
7) Arrive to work on time!

Meal prepping is totally worth the time and saves you some coins!

So tell me, Are you going to commit to Meal Prepping? Try one meal or for 3 days. I know you can do it!

You're Body Will Love You For It❤️

Having a sleep routine won't help with your wellness journey...

Unless you want to change the trajectory of your health.

Women 40+ tend to average about 6.4 hrs of sleep at night.

Leading to unhealthy weight, hormone imbalances, fatigue, low energy and lack of focus.

You can change it up by developing a better Sleep Routine.

BEST bedtime: 10p-11pm
HOURS of sleep: 7-9 hrs

Do you have a Sleep Routine?

If you want more tips on how to optimize your sleep, comment below "SLEEPFIT"

Triumphant Tuesday...

I Am A Survivor of...
➡️Childhood molestation
➡️Domestic Violence
➡️Domestic Violence Shelter
➡️Stranded
➡️Jobless
➡️Robbed
➡️Mental Health
➡️Bad Relationships
➡️Up/Down Weight
➡️Anxiety/Depression
➡️Zero Bank Account
➡️Liars

I Am An Overcomer. I Am Not Yesterday...so I no longer dwell there.

Yesterday had it's moment in my life and has taught me many things.

I may encounter Yesterday from time to time but I and Equipped , Stronger and more Capable to face it with my protector (Holy Spirit)

So...
I AM TODAY...I AM MOVING FORWARD.

I AM FAVORED AND FREE!

I AM UNIQUELY ME😘

I would rather be Uncomfortable trying to move daily, eat healthier, sleep better, improve my mindset than to be Comfortable and Complacent of being unhealthyly miserable...

My mission is to help others know that being uncomfortable is a great place to grow and do better.

Control the factors that you can...
1) Mindset
2) Sleep
3) Nutrition
4) Exercise
5) Ask for Help!

Friends Building WEALTH in a HEALTHY Way!

Find yourself a Tribe that consistently stretch your internal limits.

Make sure that you do the following...

"Put Yourself At The Top Of Your To Do List "

Moment captured.

You are Focused. You are Progressing.
You are Strong. You are Building.

Don't get caught looking to your left, right and definitely not back.

Your goal is ahead of you...
ALWAYS Ahead of you!

Stay Disciplined!

From Start to Finish...

Every journey includes a head scratch or two🤔

Don't give up...You're on the RIGHT track!

Hey Peeps! How is your daily routine going? Are you lagging in some areas?

Here are a couple of tips for you...

DAILY MOVES: Make sure that you are getting at least 150 minutes of exercise weekly...75 minutes should be focused on weight training!

DAILY FUEL: Make sure that you are eating a variety of "Fruits and Veggies ". If you need to snack...Nuts and dried fruit are great options. Limit sugar, salt, processed, artificial foods.

DAILY STRETCH: Make your mornings and evenings more meaningful by consistently stretching. Dynamic/Active stretches hold positions 2-3 secs. Static stretches hold for 20 sec.

Give me a "👍🏾" if you are going to incorporate any of these into your daily routine!!!

I help women, 40 and up that work desk jobs, to lose excess weight (10-30lbs), convert Fat into Muscle and love the way they fit into their clothes, by getting Fit without any restrictive diets!

Question: How May I Help You?

Ladies, if you fit this criteria...Drop a "4Q" in the comments below. You will be added to my FREE 7 Day Coaching List. Or we can just gone ahead and you started with the full program 😅

Don't forget to Pause and Reflect!

Take time to Relax and Breathe!

Enjoy the Moments and Gentle Breeze!

This season you are in will soon be behind you...

Learn the Lesson and Grow!

Stretching Daily is so beneficial!

WHY you may ask...

1) Relieves Tension
2) Relaxes Muscles
3) Increase Circulation
4) Improves Posture
5) Improves Focus
6) Boosts Energy
7) Work productivity
8) Pre/Post workout injury decline
9) Makes you Feel Better
10) Helps you Sleep Better

I am Grateful that I am still able to move with the assistance of my daily stretching!

Hopefully you have found yourself a great Stretch Routine.

If not, DM "STRETCH" and I can help you out.

Rewriting My Story.
Investing in my wellness.
Sharing my experiences.
Empowering you to do the same.

Utilizing the resources I know...
Pivoting and working thru any obstacles!

End of Summer! Fall is creeping in. Leaves are changing. The temperature is cooling down....

But your journey isn't over...

Here are 4 tips to Maintaining or Regaining your wellness journey.

Tip #1: Change up your routine! The exercise (type), duration, resistance, reps, sets. Your body needs a challenge every so often to accomplish those amazing goals!

Tip #2: Reassess your eating habits. Check and Clear that refrigerator and Pantry. NO JUDGMENT!!! Just Refocus and get rid of the processed, artificial and sugary foods.

Tip #3: Eat your Water! Up those fruits and vegetables servings. You will stay Hydrated longer. Better energy. Filling and tastes better😁

Tip #4: Get some Zzzz...Sleep is so important and so underrated. Capturing 7-9 hours of uninterrupted Rest will help you recover from those "New" workouts and stabilize those hormones: Leptin, Ghrelin and Cortisol.

Perhaps these you need more assistance in these areas...if so, DM me "4TIPS" and we will discuss how I can help you.

YOU GOT THIS!!!!

WE GOT THIS!!!!

Is what you LISTEN to harming you?

True or False: What we consume VERBALLY/AUDIOABLE can effect your well-being?

I am a big 90s 2000s girl RnB/HipHop 🥰

But I have to confess...What we listen to makes a huge difference in our everyday lives.

I have purposely changed my music (I do have moments that I turn on my station XM 43 or 47😁)

I mainly listen to podcasts (personal development, financial, etc). Something that will peak my interest, increase my knowledge and reflects Love!

Not saying that all music is wrong but if we listen to the same thing over and over and it doesn't help to IMPROVE our situation...Then it is time to change the station.

Tune In! And Grow

Consistency: No matter if you are alone, in a room full, tired .... Get The Job DONE!

My definition ☝🏾

Are you staying Consistent with your wellness journey?

Take Time and Appreciate the Moments...

The Moments of Time that are full of beautiful memories...

Beautiful memories that you spend with Loved ones, Friends and Families...

Or to yourself reflecting on the things you shouldn't take for granted...

Make them all count.

Your road traveled can help someone behind you reach their destination... EARLIER!

When pressed...Hold your position!

Building a solid foundation takes time and I am not wasting no more💯

Practice. Pray. Pursue. Persist.
Practice. Pray. Pursue. Persist.
Practice. Pray. Pursue. Persist.

In between each, make sure to Pause and Reassess! Make adjustments where needed.

Don't be in a hurry...your journey is designed just for you.

And if you need help...Ask!

Although the journey is yours, it doesn't hurt to have a wellness tour guide or accountability partner🧐

Who is in need of a wellness tour guide?
Drop "ME" below so we can chat😄