KGB Coaching Collective - Body.Business.Life

01/09/2025

Why your ‘personalized plan’ probably isn’t personal at all.👎

If one more PT tells me they use AI to do all their programs, I think I’ll scream… or better yet, give them a 'sfaliara' (look it up).

I’ve played with AI and its “programs” and “diets” and they’re about as efficient as Basil Fawlty running a hotel.

How does a database understand you, your story, your battles with food and finding time for exercise, while dealing with wheelbarrows of stress you push around daily? If those wheelbarrows of stress were an ‘exercise’ you’d be shredded.

But here’s the truth:
AI pretends to understand. And too many PTs pretend to care.

What AI can’t compute — and what your PT should respect — is that you’re not a statistic. You’re human. Messy. Complicated. Scarred. Motivated. Scared. And sometimes hanging on by a thread.

Here’s what AI miss completely:
• The ripple of old memories and the emotional landmines that trigger hesitation and self-sabotage every time you try to move forward
• The sting of past failures — diets that failed, exercises you couldn’t get motivated to do.
• The raw reality of the Nike philosophy: “Just do it!”

And yes, that’s where change happens. JUST DO IT!

But telling someone to “just do it” without knowing their story is lazy coaching (actually, is it even coaching)?

Your story, your insecurities, your goals—all those things that roll around like lotto balls in your brain .. none of them are factored in by the AI asked to do your program, or your eating plan, or your macros.

What I do is messy, human, honest, often challenging and CONFRONTING (but that’s a good thing). And it works!

I build trust the hard way (hard for me, but hard for you too): with conversations, listening, trial and error, support and wheelbarrows of encouragement, not stress.

Every program I write is alive because it’s created for a real-life person and comes from decades of real world experience, not spat out by a chatbot.

Your program with me isn’t just personalized — it’s personal. Built around your issues, your history, your strengths, your weaknesses, your life. Slowly, through repetition, the hard work becomes easier. And when you do that long enough? It rebuilds lives.

👉 So next time you’re handed a “plan” or “eating guide,” ask yourself: is it from someone who knows you — your struggles, your demons, your past? Or is from someone who genuinely cares?
Or is it from AI, which couldn’t care less?

⚡ The Mariolis Method: MOVE. THINK. EVOLVE. ⚡

Not a shortcut. Not a copy-paste plan. A real process, built on real conversations, for real people who want REAL CHANGE!

If you’re done with the fakes and the formulas — let’s talk.

29/08/2025

🤸🤪Friday Wins & Weekend Wisdom 🌟

Take a moment to celebrate yourself! You crushed this week - you showed up for your workouts, stayed consistent with your nutrition plan, and you're feeling amazing. That momentum you've built?

That's pure gold.

But here comes the weekend, and with it, that familiar voice saying "time to party and throw it all out the window!" Hold up. Do you really want to trade five days of progress for two days of going completely off the rails?

Here's the thing: you don't have to choose between enjoying your weekend and maintaining your progress. The all-or-nothing mentality is what keeps us stuck in that frustrating cycle of starting over every Monday.

This isn't about a temporary diet - this is your life. Real, lasting change happens when you learn to navigate weekends, holidays, celebrations, and regular life while still honouring your goals. If you can't make it work on a Friday night, how will it work long-term?
Instead, try strategic flexibility:

➡️Pick your moments - maybe it's dinner out Saturday night with friends
➡️Balance it out - eat well during the day, maybe squeeze in a workout to earn those extra calories
➡️Keep Sunday manageable - enjoy a nice breakfast out, then get back on track for the rest of the day

You're not aiming for perfection here. You're aiming for consistency that actually sticks. When Monday rolls around, you want to feel energized and ready to keep building, not like you're climbing out of a weekend-sized hole.

I get it - weekends feel like freedom, and restriction feels suffocating. But what if this flexibility IS your freedom? The freedom to enjoy life without constantly starting over.

What's your weekend game plan?

25/08/2025

🔔Monday Check-In: Promise Keeper or Promise Breaker?

You said you'd start Monday. Well, it's Monday.

The alarm went off. The excuses lined up. The comfortable couch whispered "maybe tomorrow."

But here's the thing about promises to yourself – they're the only ones that truly count. Every small action today is either building the person you want to become or keeping you exactly where you are.

So what did you actually DO today? Not what you planned, not what you intended – what did you DO?

Did you take that first step, however small?
Did you choose the harder right over the easier wrong?
Did you show up for yourself when no one else was watching?

The day isn't over. You still have hours left to honor that promise. It doesn't have to be perfect. It doesn't have to be huge. It just has to be real.

Your future self is watching. Make them proud.
What's one thing you did today (or will do before bed) to keep your Monday promise?

21/08/2025

21/08/2025

What if the biggest transformation you need right now...
Isn't in your body — but in your relationship with yourself.

We've all been there:
❌ "I'll start Monday."
❌ "When I'm less busy."
❌ "After the holidays/kids/work settles."

But here's what I've learned: life doesn't pause for our permission.

The woman you're becoming? She's already inside you, waiting.

You're tired of half-hearted attempts and broken promises to yourself. You're done with the cycle of motivation that fades by Wednesday. You know you're capable of more — you just need to stop lying to yourself and be completely honest.

This isn't about perfection. It's about showing up — messy, tired, scared — and choosing yourself anyway.

It's about the grit to keep going when motivation fades. The heart to forgive yourself when you stumble. The audacity to believe you deserve more...because you ABSOLUTELY DO!

The woman who leads from the inside out? She's not some future version of you. She's who you become when you stop waiting for permission.

📣 Something's coming. Comment "🔥" if you're ready to stop betraying yourself.

12/08/2025

⚡She’s Not Coming to Save You. She IS You.

You know the version of yourself who doesn’t make excuses.
The one who holds her head high, who lifts heavy things (physically and emotionally), who doesn’t shrink to fit the room.

She actually exists!

Maybe she’s buried under layers of burnout, people-pleasing, or putting everyone else first.

But she’s waiting.
And she’s rising!

Something’s coming — and it’s built for the woman who’s ready to remember who she was born to be.

Keep your eyes here.

12/08/2025

When a light and simple finishing movement becomes ROTTEN and AWFUL!

Now what did we do? Calves first. Then a whole lotta squats, some extensions, Hacks .. some hammie stuff and then i was stuffed. Thought a good finisher would be this thing. I wanted Karla to stop filming before I stopped so i didn't look like a wuss! This prissy little sissy squat thing became terrible, nasty and horrible.

06/08/2025

🔔Is This the Wake-Up Call You Need to Hear?

Let’s talk, woman to woman. No sugar-coating.

If you're over 40 and you're not doing regular resistance training — and by that, I mean lifting weights — you are setting yourself up for some serious problems down the line.

I know, you love your walks. You're great at cardio. That’s fantastic.
But if you’re saying “weight training just isn’t my thing” and avoiding it altogether,
then you better get used to the idea of becoming very fragile as you age — along with the rise in unwanted body fat, aches, instability, and slow energy decline.

💪Let’s be clear — this isn’t about becoming a bodybuilder.
Nobody’s saying you need to be shredded or spend hours in the gym.

But it is time to get brutally honest with yourself about what your body truly needs to thrive.
And yes, you absolutely can thrive in your 40s, 50s, 60s, and beyond.

I’m 53, and I coach women through this every single day.
Many of the women I work with are in their 40s, 50s, 60s — even 70s — and they are strong, energetic, vibrant, and completely rewriting the script of what aging looks like.

That can be you — if you’re ready to change what you’ve always done, in order to finally get the results your body is crying out for.

Because it’s scientifically undisputable:
💪Muscle is what keeps you strong, stable, mobile, healthy — and young.

Here are just 4 of the life-changing benefits of resistance training for women over 40:

➡️Preserves and rebuilds muscle and bone density – essential for preventing osteoporosis and frailty.

➡️Reduces risk of injury, falls, and joint pain – giving you strength and balance to move with confidence.

➡️Boosts metabolism and helps manage body fat – especially during hormonal changes like peri and menopause.
If you're in perimenopause or menopause and you're experiencing a creeping weight gain around your midsection, lifting is the key. Muscle is what stimulates your metabolism and turns your body into a more efficient fat-burning machine. More muscle means your body burns more calories — even at rest — making it your most powerful tool against those hormonal shifts that make weight management so difficult.

➡️Elevates energy, mood, and confidence – a stronger body creates a stronger, more empowered mind.

🤸Bodyweight exercises are a perfect place to begin.
Then, introduce resistance bands. From there, grab a set of light dumbbells — but don’t stay stuck on those “mamby pamby pink weights” forever.
You must progress and keep challenging your body!

The progression doesn’t have to be fast — but it does need to start.
Your future self will thank you.

Strong, stable, vibrant… that is what aging well looks like. So .... JUST LIFT!!!

Need guidance and help to do this the right way for you...comment "JUST LIFT" below and I will send you a message

04/08/2025

REAL. RAW. GRIT.
Want something out of life? Put something in.

Want something GREAT out of life? Put everything in.

Your job. Your relationships. Your health. Your dreams.

There's no app for grit.
No shortcut to raw effort.
No hack for doing the work when you don't feel like it.

While everyone else is looking for the easy button, the real ones are getting their hands dirty.

The greater the effort, the greater the result.
Simple math. Always has been.

P.S. - Comfort never built anything worth having.

I traded comfortable misery for uncomfortable growth. Your turn .... or not!

🧠 The Mariolis Method: MOVE.THINK.EVOLVE

Not another app. REAL COACHING. REAL CHANGE! Try it and see.

28/07/2025

The response to my Winter Health Tips post has blown me away — over 3,800 views from a page with only 284 followers! Thank you for all the love and messages 🙏🏼💛

But one question keeps coming up: "Karla, I know what I should do… but how do I actually get myself to do it when I'm tired, busy, or just not feeling it?"

Here’s the truth no one talks about:
Your brain is wired to resist change. It sees your healthy new habits as a threat — because they’re unfamiliar. We always naturally seek our comfort zone, to stay in our nice little comfort bubble, so it sends you every excuse in the book: 👉🏼 “You’re too tired.” 👉🏼 “You’ll start Monday.” 👉🏼 “You’ve already messed up, might as well restart next week.” 👉🏼 “One day off won’t hurt.” 👉🏼"I'm just not motivated at the moment".

Sound familiar?

The secret is not more motivation — it’s better preparation. You have to outsmart your own brain.
Try this:
✔️ Make your decisions when you’re motivated
✔️ Remove decisions when you’re not
🧠 Lay out your clothes the night before
💧 Prep your water bottle and put it by your bed
📅 Schedule your workouts like doctor appointments
⏱️ Have backups: “If I can’t do 1 hour, I’ll do 30 minutes”

The more you remove friction, the easier it is to follow through.
Stop negotiating with yourself in the moment. "Future you" will always find an excuse. "Present you" needs to make it foolproof.

This mindset shift changed everything for me. George Mariolis, from The Mariolis Method, (my husband and a performance coach & sports psychologist) has been coaching me on the mental game for over 16 years now. And I’ll be honest — it’s often the missing piece for everyone.

🤐🤫SSSHHHH....We're quietly working on something together behind the scenes that’ll bring this to life in a much bigger way soon — stay tuned.

But for now, let’s talk REAL TALK!
👇🏼 What gets in your way when you know what to do, but just don’t follow through? Let’s get real about it.
Your breakthrough might just start here.

27/07/2025

VARIETY IS THE ENEMY OF SOCIETY!

Sounds wrong, doesn't it?

But think about it. Society just loves little old struggling predictable you. The you that follows the same routine, accepts the same limitations, stays in the same lane, day in, day out, every day, and the day after that.

Same breakfast. Same job. Same routine. Same complaints about being tired. Same excuses about not having time to exercise. Same promise that you'll "start next week." OH YEAH .. and ‘my New Year’s resolution is to ….’ do exactly the same next year.

It's safe. It's manageable. It keeps everyone comfortable.

But here's the problem...
Your body is designed for chaos. For new challenges. For adaptation. Your muscles, your mind, your entire system thrives when you throw something different at it.

Yet most of us are terrified of variety. What if people notice you're changing and start asking questions you don't want to answer? What if you look like an idiot trying that new workout in front of everyone? What if your family makes you feel guilty for not eating the same crap they're still shoving down?

So we stay TRAPPED. Working longer hours for the same pay. Feeling more tired every year. Watching the health we so take for granted slip away while we promise ourselves “soon, soon we’ll attend to it … when we have more time.”

Your body is screaming for variety. Society is whispering "stay the same."

Which voice wins?

The guy who started doing something different with his mornings. The one who tried that workout everyone said was "too intense." The other guy who stopped eating the same lunch every day for 10 years.

They’re THE GUYS!!! They’re the ones getting results, kicking goals, moving forward … while everyone else is still waiting for Monday … oh .. and New Year resolutions.

And, if you are that guy, the one doing the same thing day in, day out, and still expecting different results... well, bless your little heart. That's a special kind of ambition.

👉 Afraid of change? Good! It means you're human. But here's the deal: I live and breathe change. That's why I can post this while you're still stuck thinking about it.

But I also help people like you finally break free from the loop.

Ready to actually change something instead of just thinking about it or adding it to next year's resolution list? Let's talk about turning variety into your greatest ally and making society work a little harder to keep you stuck.

The Mariolis Method: MOVE.THINK.EVOLVE
Not another app. Real Coaching. REAL CHANGE!

Change

26/07/2025

After Wednesday's post went crazy (2993 views! 😱), my inbox has been flooded with questions about creating sustainable winter routines.

The #1 question I keep getting: "How do I actually stick to this when life gets hectic?"

Here's what I tell my coaching clients...
IT DOESN'T HAVE TO BE PERFECT TO GET RESULTS!

It's not about perfection - it's about progress and creating lifelong sustainable habits.

Most people try to overhaul everything all at once, then hit the brick wall by week 2. I coach on the "1% better" approach: Focus on being 1% better than you were last week.

Here is what I suggest for you right now:

✅ Pick ONE tip from Wednesday's post
✅ Do it consistently for 7 days
✅ Only then add the next habit

Your brain loves small wins. When you stack tiny victories, you build unstoppable belief and momentum.

For example: Don't aim to meal prep for the entire week on Sunday. Start with prepping just your lunches for 3 days. Once that feels automatic, then you can expand.

The clients who get the best results? They master the fundamentals first, then build from there.

If you're serious about making lasting changes that stick (not just another January restart), let's chat 👆

What's the ONE habit you're going to focus on this week? Drop it in the comments - I'll be cheering you on! 💪