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Let’s build your Wellness Portfolio! 1:1 personal training & nutrition coaching, online or in person.
If you’re in a fat loss phase, you can expect to feel a bit hungry. This is one sign that you’re in a caloric deficit, and something you need to learn to manage while in this temporary phase.
BUT, that does NOT mean you need to feel tortured by hunger in order to lose fat.
You want to achieve fat loss while eating as many calories as possible. While this strategy may mean it takes longer for fat loss to occur, it also means that your fat loss is more likely to be sustained, AND that you’re able to have more flexibility around the foods you include in your food plan.
I can help make this happen for you! Link in profile to get started.
🧡 Keep coming forward - Coach K
10/01/2026
What I gained from focusing on nutrition (& sleep, & exercise, & stress reduction 😉):
FREEDOM
Freedom from regular headaches 🤯
Freedom from daily prescription antacids 💁🏻♀️
Freedom from weird bowel habits 💩
Freedom from high doses of anti-anxiety & antidepressant medication 😰
Freedom from regular bouts of debilitating vertigo 🤢
Freedom from falling victim to every virus that blows past my face 🤧
Freedom from a limited selection of clothes, clothes that pinch & are uncomfortable 😩
Freedom from feeling tired & lethargic day in and day out 🤤
Freedom from sporadic sleep habits 😴
Freedom from brain fog 😨
Freedom from the power of the scale ⚖️
Other things I’ve gained:
🤗
Confidence, self-esteem, self-worth, gratitude, strength (mental & physical), muscles, energy, knowledge…👊🏼
What do you have to gain from making some changes in your life?
DM me to find out how change = gains 🙌🏼
🧡 Keep coming forward - Coach K
The dumbbell & kettlebell clean is another great way to get some weighted movement in that is different from the usual. This version of the clean can be less challenging than the barbell version. And, if you have a shoulder or wrist injury, using DB or KB often helps you avoid aggravating the injury, while still being able to move weight from the ground to shoulder, as it puts your wrist & shoulder in a different position than the barbell version.
Starting with one head of the dumbbell on the ground, drop the hips into a squat position as you take hold of the weight. Just as you would with a barbell clean, drive with the hips, & lead with the shoulder & elbow (shrug & high-pull), keeping the weight close to your body as you pull it to your shoulder. Make sure you don’t turn this into a dumbbell curl.
When using a KB for the clean, be sure to start the movement with your thumb pointing behind you (aka “thumb to bum”). As you pull & lead with the elbow, this helps the KB to roll around your hand & wrist to rest on your shoulder, preventing the KB from slamming down on your shoulder. This takes practice - don’t give up!
For alternating DB cleans, you have the option of switching on the floor, or switching as the weight drops in front of you.
Doing DB or KB cleans from the hang position is also an option. This version requires more of a hinge position than a squat position, with the same hip drive as you pull the weight to your shoulder.
🧡 Keep coming forward - Coach K
09/29/2026
You’ve heard it time and time again: “Prioritize protein!” You’ve seen the Protein Cheat Sheets (peep my feed for a handy-dandy one!), but you’re looking for alternate sources, besides eggs, meat, and fish 🥩
The trouble is, there are a lot of foods out there that you *think* are protein sources, but actually get the majority of their calories from something else 😳 Thus today’s cheat sheet.
While some of these foods contain higher levels of protein than other foods in the same category, that doesn’t mean they are top notch protein sources 😕 It is possible to combine some of these foods to create a solid intake of protein, though.
🌱 The only non-animal product sources of protein that get the majority of their calories from protein are tofu, soybeans, tempeh, and seitan.
Which food in this slide burst your bubble the most? Comment below 👇🏼👇🏼
🧡 Keep coming forward - Coach K
Another thought for you on why your progress might be stalling as you build your wellness portfolio:
You don’t get enough quality sleep.
Sleep is when our bodies rest and regenerate - without this, body processes don’t work correctly, including effective digestion and proper absorption of nutrients. And, when we are tired, we have a lot of difficulty making good choices about what we eat 🤔
😴 Pop into my feed to check out a post about 10 Ways to get More ZZZ’s.
🧡 Keep coming forward - Coach K
09/24/2026
Sleep is an imperative part of boosting your Wellness Portfolio. How you feel when you’re awake depends greatly on how much quality sleep you get regularly. Sleep affects how you think, react, interact, work, learn, & make decisions. Inadequate sleep can result in an increased risk of chronic illness.
So, what to do? Peep the slides for the details. In a nutshell though:
1️⃣ Exercise regularly.
2️⃣ Get outdoor light and fresh air daily.
3️⃣ Set a rule that your bedroom is for sleep and s*x only!
4️⃣ Shut down TV/gaming, phone, laptop, tablet at least 30 minutes before bed.
5️⃣ Keep your room cool and dark.
6️⃣ Maintain regular wake and sleep times, even on the weekends.
7️⃣ Reduce or eliminate alcohol.
8️⃣ 8 hours is a myth.
9️⃣ Occasional sleep troubles are normal. Don’t panic.
🔟 Instead of counting sheep, be a fish.
😴 Sweet dreams!
🧡 Keep coming forward - Coach K
The dumbbell & kettlebell sn**ch is a great way to get some weighted movement in that is different from the usual. This version of the sn**ch is also not as technically challenging as the barbell version. And, if you have a shoulder or wrist injury, using DB or KB often helps you avoid aggravating the injury, while still being able to move weight from the ground to overhead.
Starting with the weight on the ground, drop the hips into a squat position as you take hold of the weight. Just as you would with a barbell sn**ch, drive with the hips, & lead with the shoulder & elbow (shrug & high-pull), keeping the weight close to your body as you pull it overhead.
When using a KB for the sn**ch, be sure to start the movement with your thumb pointing behind you (aka “thumb to bum”). As you pull & lead with the elbow, this helps the KB to roll around your hand & wrist to rest on your forearm, rather than seeing the KB flip up & over, landing with a thud on your forearm. This takes practice - don’t give up!
For alternating DB sn**ches, you have the option of switching on the floor, switching as the weight drops in front of you, or switching overhead.
Doing DB or KB sn**ches from the hang position is also an option. This version requires more of a hinge position than a squat position, with the same hip drive as you pull the weight overhead.
🧡 Keep coming forward - Coach K
**ch
09/22/2026
PROTEIN
Might just be the most important macro, & yet, it is often the most under utilized/consumed macro, especially in women.
Looking to lose fat? Make sure to prioritize protein e’ry day. Not only is it filling (& thus helps reduce cravings), but it also has the highest thermic effect of all of the macros (aka, it takes more calories to digest than carbs or fats).
Looking to build muscle? Make sure to prioritize protein e’ry day. Every time you hit the gym, you break down tissue with the purpose of creating adaptation in those tissues. You need to rebuild & repair said tissues via protein consumption in order for those tissues to make the guns/buns/quads/lats/delts you’re looking for.
Looking to have a long healthy life? Make sure to prioritize protein e’ry day (are you seeing the pattern here?!). Protein supports your body in working properly; everything from your organs & muscles to your skin, & hair. It helps carry oxygen in your blood, helps create antibodies that fight off illnesses, & helps build new cells.
How much to consume each day? Shoot for 1g/lb of body weight. Some studies show that intake of 1.2g or more per lb of body weight may help with building muscle &/or fat loss.
And, unless you have existing kidney dysfunction, high protein intake is not bad for your kidneys.
Stick with whole food protein sources as much as possible. Supplementing too much w/ shakes & bars can not only result in GI issues, but also leaves you missing out on a whack of other important nutrients not found in protein supplements.
Pro tip: increase your protein intake slllooowwlllyyy, especially if you have been eating low protein for a bit. Your GI tract will thank you 😉💩
Feeling snacky? Head for a protein dense snack first. My go-to is Pillars Turkey Bites.
What’s your go-to protein snack? Share in the comments, & tag a pal who needs help with their protein intake!
🧡 Keep coming forward - Coach K
All or nothing thinking around food & exercise may very well be slowing down your progress as you build your wellness portfolio.
Ah yes - the dreaded, “I did really well all week, so this weekend, I’m going to...” It’s often the weekends that do us in. We really rein things in all week, & then on the weekends, let loose a bit.
The trouble is, we let loose a lot more than we think we do. It’s definitely something that slows a lot of people down. And, it makes sense, right? Especially if you’re a person who works Mon-Fri. We have a different definition of the weekend than we do the weekdays. We look forward to the weekends being less structured than the weekdays are.
It’s about awareness. Being AWARE that we are being more loose on the weekends allows us to then tighten things up. And, it doesn’t mean that we need to keep things as structured as we do during the week. BUT, we need to decide WHICH things we are going to allow to be less structured, & which things we won’t allow to be less structured. It doesn’t have to (& shouldn’t!) be all or nothing.
🧡 Keep coming forward - Coach K
09/17/2026
Warren Buffett, a US businessman, mega investor, & philanthropist said that when he makes business decisions he thinks,
“1. What is the upside?
2. What is the downside?
3. Can I live with the downside?”
This is an amazing thought process that can apply to ANY decision we make in life. Business, career, family, relationships, finances, health & wellness, the list goes on. And, it doesn’t have to be either/or, it can be both/&.
Let’s put a nutrition spin on this: Following a great family vacation, you have cravings for sweets & desserts, & you want to give in & eat them aaallll!
1️⃣ What’s the upside? You get to enjoy more yumminess, while maybe reliving some really fun times in your head from your vacation.
2️⃣ What’s the downside? It may mess with your mind for a bit because you are normally so focused on your health & wellness; the scale may go up for a couple of days; you may feel a bit unwell because you’re not used to the quantity & type of food any longer; it may slow down your progress toward your goals.
3️⃣ Can I live with the downside? Maybe you decide it’s worth it to dive in face first & have a free-for-all week. Or, maybe you decide you don’t want to deal with the consequences, & you get the sweets & desserts out of the house. Or, maybe you decide to slowly wean yourself off, so you get the best of both worlds - more yumminess & reliving some great vacation memories, with lower chances of the scale messing with your mind, & your stomach feeling only a little bit off.
The next time you’re faced with an obstacle or important decision, try this one out:
1. What’s the upside?
2. What’s the downside?
3. Can I live with the downside?
Can you think of a past situation where this would have been really helpful? Share in the comments! 👇🏼👇🏼
🧡 Keep coming forward - Coach K
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