kenziefit.co

Traded my normal Saturday workouts at the track and gym for an obstacle race through the mud. The fam jumped in & signed up for as a 50th birthday gift for my dad this year🤘🏼 Nothing like crushing a set of monkey bars while dripping mud from head to toe, but I think army crawling through the mud as a fam trumps all😂 My sister slipping and falling flat on her back in the first puddle of mud about 23 seconds into the race made my entire day… luv u,

Has anyone ever done one of these?? How was that shower afterwards?🫣

SHHH. Here’s my secret to a healthy lifestyle🤫🤫

I get asked this question all👏🏻the👏🏻time👏🏻 “What can I do to get healthier?” “What can I do to lose weight?” “Where do I start?”

Is this you?🫢

Here’s the FIVE EASIEST things you can incorporate into your life to live healthier. The best part? It’s not a diet. It’s not hours in the gym. All of these things are things you can do at 16, 36, 75, and every stage in-between. Here’s my secrets!!!!!🫣

1. GET ACTIVE🏃🏽‍♂️
Just get in 2-5 workouts a week. Run, walk, lift, crossfit, yoga, bike, or whatever you can to get your heart rate up. Get an average of 10K steps a day to make sure you’re getting appropriate blood flow throughout the day to prevent stiffness and muscle imbalances🚶🏼‍♀️🚶🏼‍♀️🚶🏼‍♀️

2. FOCUS ON QUALITY NUTRITION🍒🫑🍓🥔
Eat 7-9 servings of fruits/veggies a day and eating mostly unprocessed foods that don’t come in packages. DISCLAIMER: not all packaged foods are bad. I eat a lotttttt of rice, oats, etc that come in packages🍚🍚🍚

3. MORE PROTEIN🫘🥚🥩
You should be eating 1 gram/lb of body weight. More if you’re trying to build muscle! Protein is crucial to muscle synthesis and repair, but it is the macronutrient most under-eaten in the American diet. If you want muscle definition and optimal recovery, make sure to prioritize protein at every meal! Eat lean meats, eggs, beans, protein/collagen powders, etc💪🏼💪🏼💪🏼

4. DRINK MORE WATER.
Drink one gallon/day. If you drink a lot of your calories (sugary Starbucks drinks, alcohol, sports drinks, soda), try to start replacing one a day with water. It’s crucial to all body functions, so DRINK UP💦

5. PRIORITIZE SLEEP😴
Most don’t sleep enough for optimal recovery! You need 7-8 hrs if you want to be recharged enough to be physically and mentally sharp and active. Try creating a nighttime routine 30-60 minutes before sleep to help you wind down. A shower, skincare routine, and read in bed with a lavender candle with my phone on silent is the progression that knocks.me.OUT😵😵😵

If you don’t know where to start, start here! You’ve got this!

What one are you going to start working on? Comment and let me know👇🏼

Share & tell me which one is you😼🙋🏼‍♀️

Had to jump on the trend here🤷🏼‍♀️ inspo obviously from

Tired of feeling aimless in your workouts? Answer this : do you have a training goal? One that goes beyond “weight loss” or “get abs”? Truth be told, you can accomplish those things with all 5 of these training styles. If you can’t answer that question, it’s time to reevaluate your exercise program.

START HERE : Do you want?

1. Better movement patterns?
2. To be faster?
3. To go longer?
4. To get stronger?
5. To do a little bit of everything?

Your answer to this question should inform the types of workouts you’re doing!

Corrective workouts look different from strength workouts.

Strength workouts look different from endurance workouts.

Endurance workouts look different from speed workouts.

My personal favorite training style is concurrent training. It allows me to get stronger, go longer, and get faster. The workouts are normally face paced and frequently changing. I’m never bored while concurrent training!

However, they all have their place. I’m currently in a corrective phase where I’m working on the imbalances in my L and R hip strength and mobility to better my glute and hamstring activation and improve my overall ability to move correctly. Concurrent training will come back after I do some realigning!

What’s your training goal? If you don’t have one, DM and I’ll help you find yours!

Hiya, friends. I wanted to take a moment to introduce myself and this page, KenzieFitCo. First of all, I’m Kenzie! I found the gym 7 years ago and have been on a path to a healthy lifestyle ever since. I’ve dieted and trained like a bikini competitor and a CrossFit competitor, but I have also found myself with an eating disorder in the past because of the unsustainable practices of over-restricting and over-training. Who wants to (and who really can) spend the next 60 years eating chicken and broccoli, no carbs, and punishing themselves in the gym? Not me, and I don’t want you to either! This is why KenzieFitCo exists.

You might notice that things are starting to look a little different around here. I’ve spent the last 8 months scheming and dreaming about the new direction I wanted to take my coaching endeavors. What you are seeing unfold as KenzieFitCo was formerly known as KenzieMFitness, a company that I began as a college student when I discovered a love for helping people develop healthier lifestyles. And I quickly realized that I was good at it too! It’s seen three facelifts over the years, but what has now been created is finally something I’m proud of! It’s a dream I’ve had for a long time and I’m excited to share it with you. So, what is KenzieFitCo now, you ask?

    - A company that creates health and longevity by teaching sustainable nutrition and exercise
    - Healthy recipes that aren’t salads
    - Workouts that anyone can tackle
    - Tips and talks about all things sustainable nutrition and exercise
    - A place where we can learn, grow, cook, and workout together
    - An exercise and nutrition coach that wants to help you live your healthiest life
    - Did I mention that it’s a fun time around here, too?!

SO - welcome to KenzieFitCo! I’m excited to share with you what I’ve created to help all of us live a healthy lifestyle for years to come without restrictive dieting and hours in the gym. Lose unwanted weight naturally, move better, eat more nutritiously, sleep better, and feel your best.

To read more and to work with me as your coach, go to the link in my bio. www.kenziefit.co/offerings

READY. SET. GO.