Kenzey Smith Fit

Looking to escape the winter blues? Research shows that maintaining an exercise routine (or starting one) helps with symptoms of Seasonal Affective Disorder (SAD).

I can help with that! Sign up for 1:1 training or use one of my premade programs to beat the winter blues this year!

Learn more at kenzeysmithfit.com

Hello Hello!

I have 6 premade programs up on my website! Month long at home and gym programs that are 3,4, and 5 days of workouts a week are available. These are good for ANY experience level. They are as difficult as you want to make them. $10-$15 so super affordable.

I also did some rebranding and refreshed my whole website so feel free to check it all out again!

Premade At Home and Gym Strength Training Programs For Women — Kenzey Smith Fit Get fit with McKenzey Smith fitness and nutrition coaching. Premade at home and gym plans for all women, including busy moms.

Hello!

I stopped taking personal training clients for a hot minute due to PCSing but I’m opening up a few slots starting at the end of the month and beginning of October!

Visit Kenzeysmithfit.com to fill out the inquiry form if interested!

Kenzey Smith Fit I am a NASM-certified personal trainer and nutrition coach with a bachelor’s in health sciences. I have been training clients for two years and I focus on weightlifting/strength training as well as nutrition coaching. Clients are able to meet their health and wellness goals through scientifically ...

I love love love non scale victories. 🎉

I had a check in Monday with a client who’s been absolutely smashing it. She is down 8lbs in 5 weeks and just dropped a pant size which we were both stoked about.

Each week during check-ins I always ask for any non scale victories because I love focusing on all aspects of progress. Sometimes the scale doesn’t budge but other variables do.

I want to start sharing more client wins because it’s motivating and fun. 👏

Dear mamma,

I see you, and you’re doing enough.
I’m not talking about doing enough for your kiddos although that’s true too- but you’re doing enough for *you*.

I know it’s hard to feel like you’re doing enough when you’re lost in the world of instagram perfect moms who post their day in the life videos where they wake up at 6am and go to the gym while their kids are still asleep. They have time to fully get ready, they have set nap times, they get rest, they have the time to make themselves 3 healthy meals a day and it all just seems so perfect. Remember it’s all a highlight reel.

So if you’re trying your best to exercise and that looks like a 10-20 minute walk to relieve some stress from your day, or if it looks like chasing your kids around the house all day long, or getting to the gym even once a week- IT IS ENOUGH!

If you’re trying super hard to eat better but the reality is getting one good meal in at 2pm after forgetting to feed yourself all day, or remembering to drink your water- ITS ENOUGH!

Life won’t always be this way and someday you’ll probably miss the chaos. Remember that what you are doing for yourself each and every day is enough. You may feel like you aren’t doing everything you could be but the fact that you worry in the first place says it all.

Some days and even weeks are going to be great and others are going to completely humble you and bring you to your knees.

Your life isn’t going to be flawless, your nutrition and exercise routine may very well go up in flames from time to time, but it’s life. And doing what you can with what you have at the time IS ENOUGH!

Sending all my love from one mamma to another. ❤️

What *is* the pelvic floor?
And why you should care.

The pelvic floor is a group of muscles and connective tissues that support your pelvic organs. This is the base of your core. The organs being supported by it are your bladder, large intestine, and reproductive organs. Your pelvic floor muscles and tissues keep these organs in place and allow the functions of peeing, bm’s, and s*x to take place *ideally* without pain or much struggle.

If there’s an issue with the pelvic floor you can see some dysfunction including incontinence and painful s*x. You should be able to relax your pelvic floor on command, and you should be able to contract it on command too.

You may think of sneezing and peeing yourself as a common pelvic floor issue for women. That’s a sign of your pelvic floor being weak, but it can also cause issues if it’s too tight. It can also be both at the same time! Kegals can actually exacerbate issues if your pelvic floor is tight, so don’t jump into a million of those a day.

So what causes dysfunction?

Childbirth and pregnancy is a common cause of pelvic floor issues as your abdomen grows and pressure on your pelvic floor organs and supporting muscles increases. The pushing phase of birth can also cause weakness and tightness too. Heavy lifting with improper form can cause pelvic floor issues as well (it’s part of why bracing your core and breathing through your lifts is so important).

Are you doomed if you have pelvic floor issues?
NO!

The good news is that dysfunction CAN be fixed, no matter how far into postpartum you are, how many kids you’ve had, or how old you are. You actually don’t have to live with peeing yourself if you laugh, sneeze, or run moms. And it is NOT normal and should NOT be accepted as normal.

I’ll be posting some pelvic floor and hip strengthening exercises soon, but if you do have some dysfunction it’s important that you see a pelvic floor physical therapist who can do an internal and external exam to pinpoint your exact issues.

I figured I’d give a fresh and formal intro in case you are new here and don’t know me yet!

Hello, I’m McKenzey!

I have been a NASM certified personal trainer and nutrition coach since 2020! I graduated with a bachelor’s in health sciences in 2022!

I’m a new mom of a 4 month old baby boy, a military spouse, and a native midwesterner.

I have spent the past 2+ years helping women reach their health and wellness goals through strength training.

I offer 1:1 online personal training and you can learn more about that (and me) on my website kenzeysmithfit.com

I’m currently sharing my postpartum fitness journey here and I hope to help you learn too.

So welcome! I hope you feel supported and encouraged here.

Scale not moving the way you want it to?

It’s only ONE piece of the puzzle. There are a lot of non scale victories and here are 5 big ones I focus on with clients.

1. Are your clothes fitting differently? Is that dress that couldn’t zip easily zipable now? Favorite jeans loose in the waist?

2. Tying in with the first, are your measurements changing? Maybe it’s your bust size going down, or inches coming off your waist. I love measuring body parts to track progress, it’s a great way to see changes that might not be visible to the naked eye.

3. Your strength or endurance is on the climb. You’re lifting heavier weights and climbing stairs doesn’t make you wish there was an elevator around anymore.

4. You have more energy and sleep better. This is HUGE. Exercising improves energy levels and leads to better sleep. Who doesn’t want that?

5. You feel better overall. Maybe you’re more confident, you’re less stressed, anxiety is down, and maybe you’ve got a combo of all of the above.

I focus on non scale victories with my clients because while we do track weight and they all have their ideal weight target, it’s one piece of the puzzle. Sometimes the scale doesn’t move but other factors do, and that’s still making progress.

Most people start lifting to improve the way they look, whether the goal be weight loss or gaining visible muscle. Any goal is valid and lifting weights is without a doubt superior to any other form of exercise when it comes to changing your body composition.

However, there are several other benefits to lifting weights beyond improving your aesthetics.

We all know cardiovascular fitness is an essential part of a healthy lifestyle, but resistance training is just as or perhaps more significant.

Resistance training has been proven to increase cardiovascular fitness, improve bone density, aide in weight loss, create a lean body composition in certain training instances, improve mental health, regulate hormones, and even improve sleep as well as improving metabolism. Many people also report high levels of daily energy when exercising regularly.

Exercising as a whole is undoubtedly good for the body and more than recommended, although most of us do not do enough of it. If the aesthetics aren’t something you care about than the long term health impacts of exercise should absolutely be.

You don’t have to exercise to change your body but you absolutely should to improve your physical strength and longevity.

When life gives you lemons…

I unfortunately had to cancel my subscription service on my website due to countless issues with the platform itself not working.

It got to the point where I could not edit anything at all and it would repeatedly crash over and over no matter what I did. I put months of work into it all for nothing. So… I’m trying to brainstorm what to do next.

I have tons of premade programs that I spent weeks on. Thinking of offering them up for a low price and adding that onto my site so people can email and ask for one.

Thoughts? Ideas?

I want these to be accessible and also don’t want all of the time I put in to be for nothing.

Thanks :)

Today I almost slipped back into my old way of thinking.

When recording exercise demos for my website I didn’t like the way I looked. It wasn’t my form but the way my clothes looked and my obvious lack of abs and stomach that’s clearly a bit squishy and my overall lack of a muscular appearance.

I was comparing myself now not even 3 months postpartum to me who was in the gym 5/6 days a week and incredibly lean.

I briefly thought that I didn’t look “fit” enough to be making new demos because my credibility lies in how I look. It doesn’t.

How you look doesn’t determine your education, experience, or how others perceive you. You don’t have to look like the fittest person on the planet to be in any capacity of the fitness realm. You just don’t. It’s a spectrum and I know my past, present, and future clients could not care less about how I look because it doesn’t impact how I train and educate them in the slightest.

I’m not the fittest, and I don’t know the absolute most about health, wellness, or fitness. But it is that way for everyone. There will always be someone stronger, leaner, bigger, and faster than you. There will always be someone smarter than you too, but none of that makes what you know and what you’re doing any less worthwhile.

My website is LIVE at kenzeysmithfit.com

I do not have the subscription service up yet but everything else is done! Please check it out!

Kenzey Smith Fit Kenzey Smith FitFitness and Nutrition Coaching WORK WITH ME I am a NASM-certified personal trainer and nutrition coach with a Bachelor’s in Health Sciences. I have been training clients for two years and I focus on weightlifting/strength training. Clients are able to meet their health and wellness...

Still very pregnant, not even pushing around over 160lbs will get this baby out.

Blessed to still be active like this at 40 weeks. Have you been active this year yet?

It doesn’t have to be intense, but regular exercise is proven to reduce disease, lower blood pressure and resting heart rate, improve mental health, and strengthens muscle AND bone, which can result in less joint pain. That’s just a few of the great things exercise is good for. The list is really endless.

It’s a new year, take charge of your health now because it’s the best investment in yourself you’ll ever make.

BIG things coming this year!

I'll have a website up soon WITH a subscription service! I will still be offering 1:1 coaching but I'll also be offering an assortment of monthly block programs with a video demo library, biweekly on demand workouts, and exclusive blog content covering all things health and wellness!

The subscription will be $10/mo and I'll be running a promo for a free 1 month trial!

2023 is here! ⁣
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Feeling overwhelmed with gymfluencers telling you to go all in? Feeling like you can't make changes or that they won't last? Feeling bad about time constraints and a busy life? ⁣
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YOU DON'T HAVE TO!⁣
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Challenge yourself to make small changes you can stick to and work up from there. ⁣
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I encourage you to do what you can and not feel guilty about not doing as much as someone else. We all have different priorities and it can make taking care of our health and wellness difficult. I GET IT!⁣
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Here is a January challenge for you that anyone can do. Start the new year off right by making time for your health, but don't overwhelm yourself. You've got this!

PAST CLIENTS!

It would mean the world if you could leave me a review on this page and also on Google! If you search my business name on Google I'll pop up!

Thank you so much!

https://g.page/r/Cb-73rISA8IFEBM/review

2023 is just around the corner. You may feel overwhelmed with everyone talking about resolutions. ⁣
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If you want to make your 2023 the healthiest year for you yet, make attainable goals that aren't too overwhelming. ⁣
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You don't have to start off working out 5 days a week, walking 10,000 steps a day, or eating healthy. ⁣
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You could workout 1 day a week, walk 10 minutes a day, and cut out a single food item like soda or chips. Small attainable goals you can stick to are going to get you much further than extreme goals that will overwhelm you and have you giving up before results are seen. ⁣
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Need help on setting goals? Don't know where to start? Send me a DM and I can help!

Very late third trimester quad and glute focused leg day. Currently 38 weeks and 5 days!⁣
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BB squats 3×8⁣
Kettlebell swings 4×12⁣
Leg extensions 4×8⁣
Hip Abductions 4×12⁣
Lunges 3×8 each leg⁣
Donkey kicks 3×12 each leg⁣
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My workouts can't be as intense as they used to be, but they've been very effective at keeping me mobile, active, and with limited pain through pregnancy.⁣ Just waiting on baby to arrive any time now!

A one year transformation of a lifetime.

A year ago today I finished up a 4 month long training program. I was working out 4-5xs a week as hard as I could because my husband was gone and it passed the time.

I was also training hard because I wanted my body as strong as possible for pregnancy. We were going to be starting a family soon and I knew it would serve me well to be as strong and healthy as possible going into it.

I was clearly successful haha. But really, I have remained active my entire pregnancy. I haven't had many aches and pains, my pelvic floor is great (no leaks), my belly doesn't feel heavy and my abs are doing a great job at supporting my growing bump.

Baby is super healthy, my heart rate and bp have remained on the low and healthy side and so have babies. He's extremely active in there too and has been from early on so I think I'm rubbing off on him.

We have 9 more weeks to go, and I'll continue to exercise as much as possible for a hopefully quicker birth and recovery.

There's a lot of noise around muscle gain and even more around fat loss. It doesn't have to be so complicated.

The basis is that a caloric deficit (eating slightly less than the body needs) leads to fat loss.

A caloric surplus leads to weight gain both in fat and muscle if exercising.

Can you do both at once? Sure, if you're new to exercise and specifically strength training you can absolutely lose fat as you build muscle.

It becomes more difficult as your body adapts to training though.

For a beginner eating at maintenance (not in a surplus or deficit) tends to be the best way to ease into exercise and reap the benefits of fat loss and muscle gain.

The calories you use working out will burn fat, and the lack of a larger deficit will ensure your body has enough fuel to build muscle.

As you advance in your training and goals it's better to pick a specific to focus on instead of trying to do both at once. The body can only adapt to the demands placed on it.

Exercise During Pregnancy🤰🏽⁣
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Generally, exercise is safe during pregnancy according to the ACOG. If you are not high risk the general consensus is to continue whatever you were doing pre pregnancy (with obvious modifications as pregnancy progresses). This includes weightlifting! ⁣
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Should you start slinging heavy weights in the gym if you never have before? No. But if you were already doing so beforehand and your doctor says you can continue, do it!⁣
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There is overwhelming evidence that shows exercise during pregnancy is good for you AND baby. It lowers risk of gestational diabetes, preeclampsia, excessive weight gain, and strengthens and prepares the body for birth!⁣
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Plus it is a great mood booster which is a huge help when hormones are all over the place and you need a rush of endorphins. Exercise also lessens backaches, swelling, constipation, and bloating, and can make sleeping easier when insomnia strikes.⁣
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If you haven't exercised before pregnancy, ease into a beginner routine. It could be walking, swimming, biking, or light weights for example. But always get your doctor's approval beforehand.⁣
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References: ⁣
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https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-and-exercise/art-20046896⁣
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https://www.acog.org/womens-health/faqs/exercise-during-pregnancy⁣

A lot is changing during pregnancy. Where exactly does all of that weight go?⁣
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Well most of it is going to increased fluid volume and at the end of pregnancy baby will average 7-8lbs and take a good chunk of that weight. Your breasts may also double in size, and your body is storing fat because it's going to need that energy later for breast milk production if you choose to breastfeed.⁣
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On average you can expect to gain 25-35 pounds depending on pre pregnancy weight. If you gain less or more than that it's okay too. ⁣
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The most important thing is understanding the important happenings in your body and taking care of yourself as best you can. A healthy mamma makes a healthier baby. ❤️⁣
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Reference: https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-weight-gain/art-20044360

Hello! I have a few important announcements!

I am getting certified with a women's fitness specialization through NASM (which is who I have my regular CPT and nutrition coaching certs through). This is just a course that focuses solely on women with specifics to hormones, pre and post natal training, and training through menopause.

I am also studying for the NSCA certified strength and conditioning specialist exam (CSCS). This credential can only be held if you have a bachelor's and I have recently finished my B.S. in Health Sciences: Health and Wellness!

Both of these exams require a couple months of studying each. I am going to start with NASM and then the CSCS afterwards.

I am also focusing a lot of attention on marketing and networking my buisness because I have a lot of growth planned. I am not offering any in home/in person training for the foreseeable future, but I am taking online clients if interested. You can PM me for more info on that if you'd like. My program formatting is changing for online clients so it'll all be new!

You can find me on all socials (and I do mean all) if you search Kenzey Smith Fit LLC. Here is my Linktree and a website is a goal for next year!
https://linktr.ee/kenzeysmithfit

That's all for now, I hope you like the new logo!

Hello!
I am expanding my business so I've created a separate Instagram from my personal one! This page is strictly related to all things fitness! Big things are coming so stay tuned! Follow along at kenzey.smith.fit.llc