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Let’s build your Wellness Portfolio! 1:1 personal training & nutrition coaching, online or in person.
Any fad diet will work, providing you adhere to it.
There is nothing magical about carnivore, keto, whole30, Beachbody, Intermittent Fasting, Carb Cycling…they all put you into a caloric deficit.
The trouble with fad diets is that they are, for most people, unsustainable.
They start the diet, lose weight (because they are in a caloric deficit), stop the diet because it’s a lot of work/has too many rules/restricts certain food groups/makes them feel exhausted all the time/doesn’t fit with real life situations…they gain the weight (& then some) back, & the cycle starts all over again.
If it actually worked the first time, the cycle wouldn’t repeat itself, resulting in damaging yo-yo dieting effects, & well ingrained restrict-binge cycles.
What if I told you that it’s possible to SUSTAINABLY lose fat while practicing restraint over restriction, & actually enjoying life. Let’s get you losing fat while eating as much food as possible!
I can help you do just that!
Link in bio to get started 🙌🏼
🧡 Keep coming forward - Coach K
08/13/2026
“In the course of the work I do with my clients around their wellness goals, I challenge them to cue Taylor Swift’s “Anti-Hero,” and lean into the things they are doing or not doing that prevent them from reaching their goals. Often, that involves taking a look at what I call the 5 W’s of Wellness - the Who, What, When, Where, and Why. Understanding these things help you put together the HOW around building your wellness portfolio.
Let’s dissect that!”
Link in profile to read the full blog post.
🧡 Keep coming forward - Coach K
A quick tutorial on box jumps & box jump overs for you.
First, let’s normalize box jumps being scary when we first try them. The brain can go into overload just thinking about them 🤯
So, it’s okay to start jumping on a low box, or slowly stack plates higher & higher as your comfort level grows.
Usual competition box height is 24” for dudes, & 20” for dudettes. But, you do you!
When completing a box jump, think, “Big arm swing, high knees.”
As you take off with both feet, think about swinging your arms up & not bringing them back down until you land on top of the box. Swinging your arms back down too early can actually push you back toward the earth, instead of carrying your momentum upward.
At the same time, think about bringing your knees as high as possible. This helps prevent the dreaded shin-on-box syndrome 😫
At the top of the box jump, straighten your knees & open your hips to full extension before stepping down to the floor.
I don’t recommend jumping back down (aka rebounding), as this can be a recipe for an achilles tendon tear
For box jump overs, there is no need to extend the knees & hips while on top of the box. And, it can be helpful to turn slightly as you jump on top of the box before stepping down to the other side. The turn/crouch combo is the most efficient way to perform box jump overs…other than jumping clear over the box…but this girl isn’t about that, so no demo of that here!
💫Pro tip: on box jump overs, prevent dizziness by making sure your body faces the same direction on each jump. That is, jump with your right foot leading one way, & your left foot leading the other way. This prevents you from turning in a circle as you do the BJO’s 😵💫
Have fun with these!
🧡 Keep coming forward - Coach K
08/11/2026
Short answer: yes. BUT, there are more things to consider, depending on goals.
First, the facts:
☝🏼Alcohol consumption at ANY DOSE is linked to many cancers, unlike sugar & artificial sweeteners which MAY cause cancer at VERY high doses. If you’re concerned with sugar/artificial sweeteners, yet have no boundaries with alcohol, you may want to rethink things.
✌🏼It’s common for less than ideal food choices to happen around alcohol consumption (hello 2am McD’s drive thru!). The calories from the alcohol + calories from the fast food add up fast!
🤟🏼 Alcohol disrupts sleep. Although it may make you feel more relaxed, that doesn’t translate to better sleep. Poor sleep inhibits good decision making around lifestyle habits.
Alcohol is its own macro. If you look at nutrition labels on cans of alcohol, you may see calories listed, but 0’s across the board for carbs/fats/protein. 🐝 Buzz kill: that doesn’t mean alcohol is a freebie - you still need to log it! I got chuuu - like, save, & share these cheat sheets for the next time you drink ’n’ log! Log as either/or, not both!
So, can you include alcohol in your nutrition plan? Maybe…
➡️ Want fat loss? Drinking affects the rate of loss. It may take longer to get where you want.
➡️ Want maintenance? Including alcohol in moderation is possible. But, be mindful about the amount & frequency, + do things like set a drink limit/event, & drink 1 glass of H2O between drinks.
➡️ Want to build muscle? Alcohol disrupts sleep patterns, & inhibits protein synthesis = essential for building muscle. So, like maintenance, including alcohol in moderation is key.
💫 Invitation: consider your WHY with alcohol. Why do you feel the need to finish a whole bottle of wine, instead of stopping at one glass? What are you afraid of if you don’t finish the bottle? What are you hiding from/avoiding via alcohol? If you don’t know WHY you consume alcohol, in the amount/frequency you do, trying to reduce it will be a struggle. This may mean going into a place that feels icky. Lean into it; be honest with yourself. Knowing your WHY around any habit/behavior is key to setting up the HOW to change it.
🧡 Keep coming forward - Coach K
Something to consider as you build your wellness portfolio:
✨Did you know: Your metabolism is made to adapt to the amount of fuel you’re giving it? Your metabolism isn’t broken, and doesn’t need to be fixed.
But, it is important to make sure you’re consuming enough food every day to support your activity levels. Chronic restriction often leads to overeating, which results in weight gain (it’s a myth that people gain weight because their metabolism is broken - people gain weight because they are in a caloric surplus).
Can you recall a time (or times!) when you restricted your food intake for days on end, only to get to the weekend and fall face first into every food you can get your hands on? 🤭
Your body can only go so long on a restricted intake. Give it what it needs regularly, and you’ll find yourself less frequently stuck in the restrict/overeat cycle.
🧡 Keep coming forward - Coach K
08/06/2026
What did I do?
➡️ Owned up to using food to numb my feelings
➡️ Curated other ways to cope with emotions
➡️ Stopped drinking alcohol
➡️ Learned about proper food quantity and quality to support my activity levels
➡️ Added regular daily movement, & treated those sessions like any other important appointment, rescheduling instead of cancelling, if something else came up
How did I do it?
✅ Hired a personal trainer, eventually transitioning to group classes at a strength & conditioning gym
✅ Hired a nutrition coach
✅ Went to a therapist
✅ Surrounded myself with like-minded people
✅ Didn’t do any quick fixes or fads
How long did it take?
🗓️ About a year to lose the weight I wanted to lose…& a lifetime of continued change to habits & behaviours. That is, once I lost the weight, I didn’t go back to doing what I was doing before. The changes I made are now my norm.
There are lots of individualized details involved with what I did & how I did it. I likely wouldn’t have been as successful without leaning on other, experienced people to guide & support me.
Tired of trying to figure this out on your own?
🔗 Link in profile to set up a complimentary, no obligation strategy call!
🧡 Keep coming forward - Coach K
Dips are great for strengthening primarily the triceps, however, they also hit your pecs, & your anterior delt - the front part of your shoulder.
Bench or box dips are a really good way to modify traditional bar or ring dips, because they take some of your body weight out of the equation.
Some pointers on technique for bench or box dips to keep your shoulders safe, & help you get the most out of this movement:
👉🏼Keep your hips close to the bench or box, and fingers pointed out to the side. This helps keep the chest up & shoulders in a safe position. Straight legs are more challenging than bent legs.
👉🏼When hips come away from the box & fingers are pointed forward, this often results in the shoulders & chest rolling forward. This isn’t ideal for the shoulders, & doesn’t give you the biggest bang for your buck in this movement.
Give this workout a go to practice your box or bench dips:
4 rounds
8 push-ups
12 bench/box dips (2 sec on the way down + 2 sec on the way up)
16 burpees
Questions? Fire me a DM!
🧡 Keep coming forward - Coach K
08/04/2026
Egg and Veggie Bento Box
A take on the Starbucks Bento Boxes, you’ll find this in the deli section of your local grocery store.
This one has a bit of everything:
✅ hardboiled egg - protein & fat
✅ cheese - fat & carb (with a tiny bit of protein)
✅ chicken - protein & fat
✅ veggies - carb
✅ hummus - fat & carb (w/ a tiny bit of protein)
And the bonus? Everything can be eaten finger food style!
07/30/2026
Tradeoffs…
Similar to Newton’s 3rd Law of Motion (for every action, there is an equal and opposite reaction), making a choice in life directly impacts something else.
Said another way, when you say “yes” to one thing, it means you’re saying “no” to something else. And, vice versa.
For example, you decide you want to start exercising regularly. Doing so will require things in other areas of your life to change.
Similarly, you decide that exercising is not a priority for you. Given all of the proven benefits of exercise, choosing not to exercise regularly will impact your ability to experience those benefits.
So, what are you willing to exchange, or trade off, in order to accomplish any goal that you set for yourself?
Netflix? Social media? Work? Time with friends &/or family? Money to pay a coach? Eating out/going to the bar less frequently?
This strategy works with every decision you might make in life:
Should I start eating better?
Should I get married?
Should I have kids?
Should I learn to play an instrument?
Should I volunteer for XYZ organization?
Should I read Pride & Prejudice?
Should I go on a trip to Bali?
Should I buy a house?
Tradeoffs are everywhere. If you want to see change, something’s gotta change. That may extend to the people you surround yourself with, the podcasts you listen to, the books you read, the amount of time you spend in front of the TV/diving into YouTube, the way you speak to yourself in your head, the reasons/excuses you default to instead of getting s**t done.
Making adult choices is one of the secrets to a rewarding, fulfilling, accomplished life. And, making adult choices is at the core of self care.
🧡 Keep coming forward - Coach K
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