KFIT Evolution, Cochrane, AB (2025)

08/04/2025

You don't need an ab workout. You need a metabolism that's not in survival mode!!!

Because here's the truth:

Midlife belly fat isn't solved with crunches — it's solved with strategy. And trying to spot reduce with ab circuits is like trying to fix a broken roof by repainting the living room.

So here's what you should do:

1. Prioritize muscle
More muscle = better insulin sensitivity, more glucose storage in muscle instead of fat, and a faster metabolism.
That means full-body resistance training - not 1,000 sit-ups.

2. Build a protein-forward meal system
Eat enough protein, and eat consistently, so your blood sugar isn’t all over the place.

3. Stop chasing sweat and soreness
And start chasing structure and progression.
(Yes, that means lifting heavier, resting longer, and tracking your lifts. Say goodbye to Orange Theory).

4. Address the real root: stress + hormones
Your body isn’t broken.
It’s doing exactly what it's designed to do under stress: conserve energy and store fat centrally.
Fix that with structured meals, daily walks, and real nervous system regulation - not another bootcamp class!

If you're in perimenopause or postmenopause and still asking for "ab workouts"…

That's not your fault.
You've just been sold the wrong fix.

Follow me for more tips! And hit like if you found this helpful ☺️

07/28/2025

Not easy. But simple. There's a difference.

You don't need to cut out carbs.
You don't need to eliminate fruit, dairy, or gluten.
You don't need to fast until noon, drink greens powders, or cut out all joy from your meals.

What you do need?

A system that works with your body-not against it.

The reason so many women feel stuck?

They're not doing too little..
They're doing too much of the wrong things.

Too much stress - time to build in an intentional stress-reducing activity.
Too much cardio - time to cut the HIlT and Orange Theory.
Too much restriction - ditch the aggressive deficits.
Too much scale obsession - train to be tighter, not lighter.
Too much information - and not enough application.

Fat loss over 40 is simple when you stop trying to hustle your way through it and start supporting your body instead.

✅ Eat enough protein
✅ Train for strength
✅ Walk daily
✅ Sleep like its your job (7-8 hours)
✅ Manage stress like your results depend on it...because they do!

Follow me for more tips! And hit like if you found this helpful ☺️

07/21/2025

Are you guilty of any of these?

1. Not Resting Enough
I used to think the more I trained, the more results l'd get. Rest days felt lazy, and I'd even push through bad sleep thinking I was being disciplined. Turns out my body wasn't recovering. It was just surviving.
You don't build muscle in the gym. You build it when you actually recover from the gym.

2. Eating Too Little to Build Any Muscle
I kept my meals small, clean, and honestly too low-cal to ever make gains. I thought if I just trained hard enough, l'd earn muscle. But you can't build muscle from sweat. Your body needs real fuel, not just willpower and protein powder.
Progress stalled until I finally started eating like I wanted to grow.

3. Switching Programs Too Often
Every few weeks I'd try something new. A different plan, a different trainer, a shiny new split. It made me feel productive but I was just spinning my wheels. Muscle needs consistency and progression, not constant change.
Once I stopped chasing variety and actually stuck to a program, things finally started to shift.

Follow me for more tips! And hit like if you found this helpful ☺️

07/14/2025

These aren't actually hacks. They're habits.
And they work because I can live with them..forever.

1. I don't snack. I used to graze on veggies and brag about it. Now I know better. I eat well-balanced meals that are consistently timed, that fuel me throughout the day. By focusing on meals instead of snacks, I keep my hunger in check, stabilize my blood sugar, and prevent the energy crashes that come with constant grazing.

2. | pre-decide my food rules. I don't leave it up to willpower. Whether l'm at home, out with friends, or on vacation, I know what's worth it and what's not. This is a daily rehearsal I do the night before, so I am locked in with decisions, even when feeling weak.

3. I walk every day. Not for fat loss. For momentum. For clarity. For movement that doesn't feel like a chore.

Walking helps activate my parasympathetic nervous system, which is the part of my body responsible for rest and digestion. It calms my mind, reduces stress, and gives me a sense of calm energy that lasts throughout the day.

4. Protein (and adequate amounts) is a non-negotiable. I've made protein a priority by creating enough easy, portable options that there's no excuse not to hit my minimum (I aim for 140g) no matter where I am. Protein supports muscle maintenance, keeps me fuller for longer, and stabilizes my blood sugar, so I never have to worry about energy crashes or feeling sluggish
I train to build muscle. Not to burn calories. Boy have the times changed! My focus is on strength, not chasing exhaustion. Training for muscle growth boosts my metabolism long-term and enhances overall strength, so I'm not just looking for a quick calorie burn. This mindset helps me stay committed to proper form and progressive overload, rather than pushing myself to hinder my recovery.

Follow me for more tip! And hit like if you found this helpful ☺️

07/07/2025

If your fat loss has stalled, cutting more calories probably isn’t the answer.

In fact, it might be the very thing slowing you down. Here are 3 signs your current deficit is working against you:

1. You’re getting weaker in the gym
Not just a bad day here and there. You’re showing up, doing the work, but strength is declining. That’s a clear sign your body isn’t getting enough to maintain muscle.

2. You can’t sleep through the night
Falling asleep isn’t the issue, but you’re waking up hungry or wired at 3 AM. That’s often under-fueling, not just life stress.

3. You look softer, not leaner
The scale might be moving, but your body looks puffy, flat, or deflated. That’s not fat loss. It’s a mix of inflammation, muscle loss, and water retention.

This isn’t about working harder or eating even less. It’s about building a smart strategy that works with your body, especially in midlife.

Follow me for more tips and hit like if you found this helpful ☺️

07/07/2025

If your fat loss has stalled, cutting more calories probably isn't the answer.

In fact, it might be the very thing slowing you down. Here are 3 signs your current deficit is working against you:

1. You're getting weaker in the gym
Not just a bad day here and there. You're showing up, doing the work, but strength is declining. That's a clear sign your body isn't getting enough to maintain muscle.

2. You can't sleep through the night
Falling asleep isn't the issue, but you're waking up hungry or wired at 3 AM. That's often under-fueling, not just life stress.

3. You look softer, not leaner
The scale might be moving, but your body looks puffy, flat, or deflated. That's not fat loss. It's a mix of inflammation, muscle loss, and water retention.

This isn't about working harder or eating even less. It's about building a smart strategy that works with your body, especially in midlife.

Follow me for more tips and hit like if you found this helpful ☺️

06/30/2025

1. You think you are building muscle in the gym vs when you are recovering, so you prioritize workouts but not the "refuel" post workout (and the physical rest). Remember you are tearing muscle fibers apart in the gym. The
"rebuilding" takes place OUTSIDE of the gym via proper nutrition (sufficient protein + carbs to replenish glycogen stores + repair torn muscle fibers.) Working out and then not refueling is like going on a road trip and getting to your destination, being on E and trying to get back home without refueling. It just won't work or yield progress.

2. You think that building muscle automatically means losing fat. It doesn't. They are two different tissues (fat and muscle). You can build muscle but in order for fat cells to shrink you have to focus on nutrition. You simply have excess body fat on TOP of the muscle you are building.

Often times we "feel bulky or soft" because we are building lean tissue but still have excess body fat ON TOP of the lean tissue, making us feel even softer or like we aren't changing. How do we make change? Focus on optimizing nutrition and actually staying consistent with it.

3. Your ratio of fat intake to carbs and protein is WAY TOO HIGH. I see this so often. You "eat healthy" but you are over doing the fats. Fats are not going to be the nutrient your body prefers for muscle repair. They are also over double the calories per gram compared to protein AND carbs, meaning they WILL add up quick, putting you in a surplus and are also the nutrient MOST LIKELY to be stored as excess fat compared to protein or carbs. Make sure intake stays within 25-30% of TOTAL intake.

4. You think high protein= guaranteed fat loss when in reality calories play a role. As mentioned in number 1, REFUELING is what does the REBUILDING. You need protein, sufficient carbs and ultimately an appropriate caloric range for YOUR body and goals.

If you feel like you are struggling seeing progress in your fat loss and don't know where to begin, I can help!

Follow me for more tips!

06/23/2025

Do I need to be getting in 10k steps?!

Not everyone needs to.... Here's why.

First off, I know it's easy to rely on your fitness tracker to actually SEE a completed or walk but constantly relying on it to perfectly track your steps and workouts and not feeling like it counts unless you are wearing it can be a slippery slope.
I used to be the person who truly did not feel like it "counted" unless it was tracked on my watch. LOL. (Totally kidding, this is still me 🫣)

Your fitness tracker can be a really great tool but remember that the idea behind wearing one is to increase your non exercise activity thermogenesis or NEAT, AKA the amount you move outside of your workouts day to day. (I wouldn't pay attention to calories burned in your workout... it's not super accurate anyway.)

Why does this matter? What is NEAT?
A lot of us think "well, I am working out multiple times a week isn't that enough movement?"
Working out an hour a day doesn't mean you should sit around the rest of the day. You aren't going to see massive progress if you do... activity outside the gym is just as important if not more. Some of my clients simply walk for their exercise believe it or not.

It is also estimated your exercise calories only make up 5-10% of daily calories burned whereas NEAT makes between 15-20% + depending on your lifestyle. MASSIVE difference there. So yes, STEPS MATTER. But you don't have to get 10k to the dot, perfectly in a day.

It's more about the concept of consistently moving your body because you can't just workout and expect to see results. Movement outside of that + your nutrition matter, too.
If you are needing customized nutrition and fitness help for YOUR goals, I can help!

Follow me for more tips!

06/16/2025

Here is what you need to know about fat loss 👇🏼

When it comes to fat loss, a calorie deficit IS needed. However, it's important to understand that a calorie deficit is not always a deficit for you. Let me explain.

Firstly, if you believe you are in a deficit but don't feel you are 90% compliant, reel in the consistency to check and make sure you ARE.

Second, know that metabolic adaptation is also a REAL thing. If you have been under fueling for a long period of time, this can cause your body to be operating off of a lower caloric amount as your body has one SOLE purpose and that is to keep YOU alive. Meaning, if over time it recognizes less fuel being consumed/provided, it will down regulate other parts of your metabolism to compensate for lack of sufficient and consistent energy stores and therefore, require your body to run off of LESS fuel.
When this happens, you will have a hard time retaining or building muscle (which results in you feeling more "flabby", but this also means that caloric amount that once was a deficit prior, is no longer a deficit. This means to see more progress, you have to create a further deficit which leads to crash dieting most of the time and the yo yo cycle.

If this is you, you need a reverse diet where you slowly increase calories to UPREGULATE metabolic functioning and get your body to operate off of MORE fuel.
Majority of people who "under eat" are doing so temporarily, then over consuming on weekends or far under shooting their intake. But, if you truly are under consuming and your body is not budging, it may be time to reverse diet and work on building up metabolism.

If you want to lose body fat and KEEP IT OFF, you need to think long term. Work WITH your body, not against it. Work SMARTER, not harder.

If you are struggling to reach your fat loss goals and feel like you are spinning your wheels attempting to get there, I can help!

Follow me for more tips and hit like ☺️

06/11/2025

Congrats to my client “K” who wrapped up 90 days with me today! She lost 13lbs even though many life challenges came up during our time together. “K” is an excellent example of how small changes can add up to make a big overall impact. She knows how to say no when old habits creep back in and how to rely on the new habits we worked hard on together. Awesome job! Super proud of you ☺️

06/09/2025

Here are a few of my tips get more water in....
• Before you allow your coffee or tea in the morning, have a big drink of water (I aim to get in 32oz to start my day).
• Every time you get a drink, drink 10 gulps!!
And here's a little add on to that...
Every time you go to the bathroom, which might be often, drink 10 gulps as soon as you are done. This will make sure you're staying well hydrated without always having to think about it!

You might be wondering...🤔 How much water do you really need??

This is one area I have revised my recommendations on over the years! I used to encourage everyone to get in a gallon a day. Now I've realized that many people don't need that much. I still don't believe that it is too much for most people assuming their electrolytes stay balanced but it's a struggle for many to get that much in.
I now recommend getting half your body weight in ounces of water as a minimum. If you can add 3-4 cups on to that for good measure to replace sweat lost in exercise and help stay hydrated through workouts that would be ideal!

How much water do you typically get in in a day?

Follow me for more nutrition tips, recipes and fun workouts!

06/02/2025

If you have goals of changing body composition, losing body fat, maintaining and or building muscle, you need to be aiming for 25 grams minimum per meal as 25 grams contains around 2 grams of an amino acid leucine, which is required to trigger muscle protein synthesis or the REBUILDING of muscle tissue.

This recommendation is especially important POST WORKOUT but if you have goals of hitting your protein target by end of day, dividing up your protein and aiming for 25 grams minimum, for some, upwards if 30-35 per meal is where you want to be.

Remember that you are technically tearing down muscle in the gym and rebuilding OUTSIDE the gym through proper rest and nutrition, so working out without refueling is like expecting to drive a car after a long road trip running out of gas. It won't work.

Remember also that complete sources are going to be best for muscle building/repair. There are complete and incomplete protein sources. Complete proteins contribute to muscle building because they are those that contain all 9 essential amino acids. Incomplete sources lack the amino leucine which is essential for muscle building. As stated above, this amino acid triggers muscle protein synthesis and we need around 2-3 grams of leucine in order to do this (equating to 25+ grams of protein.)

Majority complete sources are animal based such as:
Chicken
Beef
Eggs
Turkey
Milk
Fish
Greek yogurt
Cottage cheese

However, there are specific plant based foods that contain leucine, too, such as

firm tofu
soy based foods
navy beans
Lentils oats

Good news is for those vegan or more plant based, you can combine different plant based sources that are incomplete to create a complete protein or supplement with a plant based protein that contains leucine (look at labels) ☺️

KFIT Evolution

08/04/2025

07/28/2025

07/21/2025

07/14/2025

07/07/2025

07/07/2025

06/30/2025

06/23/2025

06/16/2025

06/11/2025

06/09/2025

06/02/2025

Address

Telephone

Website

Alerts

Contact The Practice

Shortcuts

Share