Health & Kellness

Just gonna let that sink in…..🧐🧐

We ALLLLL struggle. Insecurities, emotional pain + trauma, comparison, negative thoughts, inadequacy, etc. The 🔑 ?? You have to address them head on and work towards not carrying those burdens anymore to achieve true wellness. You can eat as healthy as you want and workout consistently but if you don’t shift your mindset and work on internal barriers, nothing will change. Mindset, mental health and positive affirmations MATTER 🙏🏻

The longer you carry around these burdens, the more it begins to impact other areas of your life - relationships, work life, stress, family, overall health, etc. Do what you need to do to put yourself in the right headspace. If you need ANY support, let me know 💜

Comment with a “weight” you need to lose - no shame, share away! 👇🏻

For me, comparison + trying to people please 24/7 are the ones that hit home.

Want to address these burdens once and for all? Come join my next 8-week starting October 11th. The program encompasses everything regarding fitness, nutrition and mental health - you can click the link in my bio or head to www.healthandkellness.com/wellbalanced to learn more and to sign up ☀️

                                 

HOW TO MAKE REAL CHANGE IN YOUR LIFE 🙌🏻

first off.. you CAN change your life. no matter where you are starting from or where you have been. you have to believe it!!! 👏🏼

second... you have to understand this kind of transformation doesn't happen as a singular event. it doesn't happen overnight. it might not even fully happen in 30 days. it is an ongoing process that happens in stages, slowly, over time.

but with patience, perseverance and by continuously applying the right attitude, it can and will happen ❤️

there are so many “life tips” that you can focus on, but these are a great starting point for changing your life in whatever way you want to do it. whether it comes to your health, your career, your finances... these same steps apply.

what one to you is the most important or what have you applied to your life?? anything you would add?? 👇🏻

YOU are responsible for your life + your happiness. don’t give up!! you deserve nothing but the best.

it’s NOT always about the scale!!! 😑😑

how many times have you gotten frustrated about making lifestyle changes and while you *feel* better, you still aren’t seeing it on the scale???

we get so caught up in what the scale says that we forget to focus on the other wins that we are experiencing - are you sleeping better? 💤 has your energy improved? ☺️ are you getting stronger at the gym? 🏋🏼‍♀️ are you able to minimize snacking and eat more balanced meals? 🥑

i always ask my clients - if they finally lose those 5 more pounds, will that actually make them happy?? sure, maybe short term but the goal is consistently FEELING your best. your weight doesn’t define you! (and no one even notices 5lbs!!!)

we need to stop chasing quick fixes as a society when it comes to weight loss and instead, focus on putting the work in on the inside, so results can then occur on the outside🌻 achieving those non-scale wins means what you are doing is working, so consistency + patience is key. your journey will NOT happen overnight.

i challenge you to put that scale away or hide it in a far, far away place and focus on how you FEEL first. you can do it, I promise! 🌈

want to separate yourself from your scale for forever?? come join me and my next 8-week - we start in august and you don’t was to miss out! ✨

can I get an amen???? 💪🏻🙏🏻

as a society, the first thing we think of when it comes to “getting healthier” is to lose weight. and while being at a healthy weight is definitely important and plays a role in your overall health, it isn’t everything. if we instead shifted our focus and first prioritized things like…. 👇🏻👇🏻

becoming healthier...
   
getting stronger….

having more energy….

understanding our body…

focusing on feeling GOOD…

the easier that fat loss + weight loss become. there are SO many simple + key elements that we tend to forget about, but are a HUGE factor towards our overall success. the goal is that you learn simple habits that you not only start to enjoy keeping up with, but that are also contributing to your life-long health (and goals!) at the same time.

⭐️ if you are interested in working with me for a more 1:1 deep dive, send me an email to [email protected] or come join my 8-week - you won’t regret it!

💜💜💜💜💜💜

it’s easy to fall into the trap of being comfortable and content. but are you truly fulfilled and happy??? 🧐

it’s hard to make changes. and it’s scary, uncomfortable even at times. but with small steps every day, you will get there 🦶

you just have to start. go for it. trust your gut. trust the process. trust YOURSELF.

whether it’s kickstarting a healthier lifestyle, finding a new job, getting out of a toxic relationship or removing unsupportive friends from your life — make the changes needed for your best growth + fulfillment. trust me, you’ll be so glad you did! ✨

LADDIESSSSSS - don’t have plans tonight!? come on out to for another FREE Girls Night Out event with my brand 💗 link in bio to register!

so many fun local vendors that will be there:
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👉🏻 .digitalstudio
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plus of course jams from which makes for a great dance party 💃🏻 andddd raffle prizes, drink + app specials and swag bags!

it starts at 8pm! see you there 😉

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about a year ago i was having one of those days. the kind where I completely second guess my career path, question whether my hard work will actually pay off in the future and just spend the day full of emotion and confused with the route that I have chosen. quarantine + the world shutting down definitely had something to do with it, but being an entrepreneur has more of these days that you think..

on that day, I asked all of you on my stories why you followed me. most said for workouts, some said for recipes + healthy eating habits…. but the main word that kept coming back up was “inspiration.” that I inspired you - whether it was to quit your corporate job to pursue your own business, to take those baby steps to a healthier life or just as a person.

and then I thought - isn’t anyone In life, personal or business, a sense of inspiration for others? i believe that we all have something to offer - whether that is expertise in a certain field, the knowledge of life hacks that can save us time + money, or the person who just has that special way of making us feel better.

so - was born. events that would blend my initial post-college passion of event planning with a focus on personal + professional growth and a foundation for inspiring others. come to the events looking for inspiration, and leave having been inspired - whether it’s from a person, a conversation or simply stepping outside of your comfort zone.

this past weekend I celebrated 1-year of the brand and 10 successful events in 2020, and I couldn’t be more thankful. while I may forever question my life’s path ( ), I am so thankful to have an amazing community to go along that journey with and will never take for granted the people + the amazing small businesses that I have met along the way 💜

no matter how many of “those days” that you have - I challenge you to keep going. it won’t always be easy, but it will absolutely be worth it. cheers to year 1, and so excited for year 2. let’s do it!! swipe to see a pic from my first event 👉🏻

our society has trained our brains to think that being skinny is what the definition of health looks like.

but I’m here to remind you that that isn’t always the case! we have to STOP 🛑 with the numbers game and take time to dive deeper into our individual needs and value ourselves beyond what a scale says. when you are motivated to lose weight you should have the drive for health + personal achievement reasons/goals, not to be accepted by society or to fit into a certain pant size.

thinner doesn’t always equal healthier.

💤 how is that person sleeping?
🏋🏼‍♀️ how much are they exercising? too much?
🤯 are they constantly under stress?
🌿 what does their gut health look like?
🌟 do they have energy throughout the day?
📚 are they prioritizing daily self care?

health is more than just focusing on the numbers (scale, calorie counting, BMI, etc.) and being skinny - rather, you have to remember its a BIG picture and includes so much more. and your body will constantly change, but that’s okay!! it’s perfectly normal.

is it okay to have goals? absolutely. just make sure to achieve them in a healthy way and always remember to have a WHY much greater than a number. it may not be as glamorous as it sounds.

a reminder to learn to love and respect your body, all of it’s flaws and the ways that it changes.


                                 

⚡️try my fitness app for 2-WEEKS FREE!! ⚡️

4 workouts a week
demo videos per exercise
bonus rounds every workout
PRIVATE FB group (members only!)
variety of workout formats
spotify playlists included
A timer included for each workout
limited equipment needed

if you have been needing a little nudge to get your fitness journey started, or are just getting tired of programming workouts every day - come try out my fitness app for a FREE two weeks!! 💪🏼 no strings attached — just 8 free workouts with all the hard work done for you - all you have to do is show up! whether you have access to equipment or not, you can absolutely do these workouts and i will be cheering you on the whole time.

swipe to see some features of the app 👉🏻 *sign-up for the free trial ends on WEDNESDAY! if you wish to sign up as a member once the trial is over, it’s only $20/month!!

click the LINK IN MY BIO above 👆🏻to get signed up or head to www.getfitbase.com/profile/kellie and let’s get some movement in this week!!! who is ready? 🙋🏻‍♀️

you are enough.
you are strong.
you are unique.
you are needed.
you bring to this world things no one else can.
you are perfect exactly the way you are.
you deserve the best.
you are worthy of love.
you are beautiful, inside and out.
you are capable of hard things.
you are talented.
you have always been and will always be enough.

simple reminders for today 💜

for all my ladies — my FREE girls night out event with is tonight at 7pm EST! 👯‍♀️ register with the link in my bio if you want to come! would love to have you!! 🥰

never pass up the chance to spend a weekend with your siblings 💜 love u lots even though you stole all my barbies when we were kids

if you needed an extra push to finally do the damn thing, whatever that may be, this is it 😘 just START🌟 it’s progress, not perfection - one day at a time.

so fresh, and ready for ya spring! 💇🏻‍♀️🌸

“Here’s to strong women. May we know them, may we be them, may we raise them.” ✨

Happy to all of you strong, intelligent, powerful and resilient women out there! You’re amazing and don’t let anyone tell you otherwise.

To all those ladies who support me, encourage me, challenge me and never give up on me daily - I’m so grateful! I wouldn’t be who I am today without you 😘

Tag those women who inspire you, and let’s give them a little extra love today 💗

“love is patient, love is kind.
it is not jealous, it is not pompous.
it is not inflated, it is not rude.
it does not seek its own interests.
it is not quick-tempered.
it does not brood over injury.
it does not rejoice over wrongdoing but rejoices with the truth.
it bears all things, believes all things, hopes all things, endures all things.
love never fails.” ❤️
1 Corinthians 12:31–13:8a

happy first anniversary, my love 😘 if we can survive our first year of marriage in a pandemic, I’d say we can do about anything. love you forever ❤️

finally tried out this AM and it was so good!! when in Vegas right? 😉 the cutest vibes and a menu full of gourmet toasts, coffees, smoothies, bowls and more ☕️

dragged D with me and we both got the toast & lox which had cream cheese, sliced cucumber, smoked atlantic salmon & fresh dill and it was 💯 I got the gluten-free sourdough on mine which is from and also got a matcha latte with a PB smoothie to go! breakfast for the win 🌟 if you’re ever in Vegas, I recommend trying them out and supporting them!

It's HERE!!! 🌟 my 12-Week and 8-Week Fitness Programs (up to 48 workouts!!) are finally ready for you!! swipe for some sneak peaks!!! 👉🏻

-2 or 3 full months of workouts
-4 workouts/week
-Bonus rounds per workout for that extra challenge
-Video demos for every exercise
-Photo demos for every exercise
-Dumbbells and a resistance band are ALL you need
-Tips for healthy eating and how to reach your wellness goals, beyond just fitness
-A weekly goal sheet to print for tracking success
-140+ pages of content

❗️ALL FOR JUST $6 A WEEK!!

*now I know 12 weeks can be a long time, so I also broke the program down to an 8-week program as well, just incase you want to start with 2 months instead of 3! either way, summer is around the corner - let's get sweaty together and make those goals happen!

👉🏻these are literally the workouts I do on a day-to-day basis, so I hope you enjoy them as much as I do! I will also be doing some of the workouts with you LIVE (only accessible to them if you have the program), so you definitely don't want to miss out on downloading your copy so you can follow along! 💜

YOU GOT THIS! Click the LINK IN MY BIO TO SNAG YOUR PROGRAM or visit www.healthandkellness.com/ebooks 🤩

special thanks to and for helping me make this happen!

it’s a new month!!! 📅 aka a fresh slate, a chance for CHANGE and to improvise, challenge yourself and grow in more ways than you did the month before 🌟

let’s kick it off by focusing on things that (in my opinion) are overrated:

take this month to focus less on the number on the scale or how many workouts you got in, but the WHOLE PICTURE of your HEALTH! focusing strictly on a short term goal will never work long term (duh) - instead, it’s learning how your body works, focusing on the science behind the process and taking into account the daily habits that will get you where you want to be.

such as: 👇🏻
🔸 eating 3 balanced meals a day full of protein, healthy fat, fiber and greens to keep your metabolism at 💯 and your blood sugar balanced
🔸 drinking at least half of your bodyweight in ounces of water a day! 💧
🔸 NOT stressing to workout 7 days week 🏃🏽‍♀️(aim for 3-4 with rest days and NEAT movement in between!)
🔸prioritizing quality sleep 💤 vs rushing out the door at 5am to workout to “check it off” (hello higher cortisol and physical stress!)
🔸 NOT letting the scale dictate your success but rather how you FEEL! how is your energy? cravings? mood? 🙂
🔸 remembering you are UNIQUE and you cannot compare your journey to others ❌ - what works for them might not work for you, and you know what? that’s perfectly okay. there is a process or routine out there that will.
🔸 NOT following through with the promises that you make to yourself. trust me, this is a game changer. just like you would promise a friend you will be there for a party (and actually show up), you have to show up for yourself too. each and every day, in all aspects of your life 💜

double tap if you agree! what’s a goal for march that you have!? 👇🏻

ladies — need more help with your personal health or fitness journey? my 8-week program with my girl ( ) has a few spots left in both the virtual and in-person programs! come join!! we start MARCH 29th. [LINK IN BIO] to get signed up.

it’s all about 🥗🍹 went to dinner and had some drinks with friends last night and then woke up today, got intentional movement in and had a big salad for lunch. and guess what? no guilt or regrets.

you don’t have to restrict yourself from foods you love, “earn” your workouts, avoid alcohol or even skip out on your social outings to be healthy. trust me, life is too short to miss out on late nights with friends 💜 it’s all about balance!! eating meals full of protein, healthy fat, fiber and greens as often as possible but then enjoying the wine or cheesecake because you want to.

need help finding that balance? come join my program - 8 weeks focused on how to create that healthy relationship with nutrition, fitness and mental health without any guilt, restriction or avoiding your weekend margs 🍹 [LINK IN BIO] for all the info or head to www.healthandkellness.com/wellbalanced 🌿

ladies, this one is for you.

raise your hand if you have ever been personally victimized by a diet or restrictive program 🙋🏻‍♀️ the ones that have 974 rules to follow, that make you feel guilty if you have an "off" day or don't get a workout in, and are just NOT sustainable long-term?

i’m sure we have all been there in some form or fashion - a 7-day juice cleanse, a weight watchers program, or even an app like noom. i have one question to ask --- are you STILL doing it? If the answer is no, then guess what - it didn't work! ❗️

the problem with those plans is that they are a "one size fits all" mentality 😡 but we are ALL unique - how can giving everyone the same plan be the solution!?

if I have learned anything from being in the industry the past few years, it would be:
1. restrictive diet's don't work, no matter the duration, type or medium.
2. fitness isn't the only element needed to achieve total wellness (hint: nutrition and mental health are HUGE components)!
3. just because you are skinny, does NOT mean you are healthy.
4. you can 100% eat whatever you want when you want to, just in moderation. you should also never feel like you need to "earn" your workouts or meals.
5. total wellness is all about understanding your body, educating yourself on HOW it works, and figuring out the best balance that works for YOU.

so let's circle back - are you STILL counting calories, excessively working out, or using My Fitness Pal? do you struggle mentally with finding your perfect balance or dealing with excess stress from work, relationships or being a stay-at-home mom? have you lost yourself in your fitness journey and just don't know where to start?

it's TIME FOR CHANGE! come join me for me next 8-week program (offered in-person or virtually!) starting March 29th! amongst other amazing perks, you have access to myself and (a licensed therapist) for a FULL 8 WEEKS to take your fitness, nutrition and mental health to a whole new level.

If you can invest in brunch with your girlfriends or a new workout wardrobe, you can 100% invest in your health.

❗️only 8 spots per program - [LINK IN BIO] TO JOIN!!! 👆🏻

💗 V-DAY GIVEAWAY 💗 - WIN $100 in free outfits!!!! i’m super excited to be partnering with one of my favorite athletic brands to give a lucky winner the chance to shop an outfit of their own! ⭐️ you all ask about my outfits all the time, so naturally it was time to do a giveaway and who doesn’t love new + cute workout clothes!?

how to enter to win:
❣️like this post
❣️follow both me and
❣️tag 3 friends in the comments!
💜 BONUS: share + tag us to your story!

US only – ends 11:59pm PST on 2/14/21. 1 winner will be DMed no later than 2/21/21. no purchase necessary. not sponsored by instagram. prize value is $100. link in bio for full terms!! good luck! 🥰

🌟 $100 CASH GIVEAWAY! 🌟

what better way to kick off a new month than with a giveaway!? and who doesn’t love free money…. 💵

what are your intentions for this new month? any certain goals you want to accomplish, or habits you want to start up? take this month as a fresh start and give it all you got ;) or you can win $100 to start off your month, not a bad way to get things going!

TO ENTER:
⚡️ like this photo
⚡️ tag 2 friends who don’t already follow me (bonus points for extra entries!)
⚡️ share any photo from my feed to your story (or this one!) and tag me
💜 BONUS: subscribe to my website or follow

giveaway ends thursday. good luck!!! 🍀
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