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Coaching with Kay

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Halifax, NS
Coaching with Kay

🌱 here to help you with anything from food to fitness and overall health and wellness 🫶🏼

08/20/2025

some of my go toos lately 🍽️ loving the quick & easy meals also hubby has been cooking a lot lately which has been amazing .. god bless him 🥹❤️

07/25/2025

BBQ ranch salad has been a fan favourite in our household lately 😆🥗

07/04/2025

been slacking on posting but here’s a big photo dump of our eats lately 🤤😮‍💨🍽️🍓🫐🍌🍞🥞🍟🍔

04/24/2025

eats lately 🍔🥦🥔🍚🥞🍳🍞

03/08/2025

toddler food ideas 🥞🥚🥦🫐🍓

03/02/2025

foods of february 🥬🍅🍳🍞🍌🌮🍚

02/19/2025

time, consistency & discipline is key babes 🔑❤️‍🔥

2 and a half months of putting in the work even when I didn’t want too.

Here’s what I did : ⬇️👇🏼

• Pushing myself on the hard days and not missing any workouts.
•Eating foods that are higher in protein and increasing my caloric intake.
• Surrounding myself with others that have similar goals to help keep myself accountable.
• Finding a time that works for me to workout and it doesn’t interrupt with family time.
• Prepping meals that are flavourful, colorful and I enjoy consuming.
• Drinking atleast 1 protein shake a day.
• Working out / moving my body 4-5x a week.
• Getting atleast 5k steps a day.

Your inner and outer body will thank you later. ❤️‍🔥
BELIEVE • YOU • CAN 🙌🏼

02/18/2025

back into my books to give my brain a refresh as so many things in this world is changing and what we eat / put into our bodies is becoming even more important now than ever.

Take a scroll through my thread on the importance of nutrients and how they benefit our everyday lives.

Send me a DM if you wanna chat more / have questions. 📧📱

01/07/2025

one thing that not alot of people carry with them when they’re on a “fitness” journey is loving your body during the process. It can be deceiving when you don’t see results right away or within the time frame that you’d like. But your body is changing in ways you never thought they could. You’re becoming stronger, healthier and a better version of yourself.

Love your body throughout the process & it will make the end results more appreciative 🫶🏼

12/08/2024

tis the season for struggling with motivation ❄️🤍

sometimes it can be easier said than done to do the things listed above but once we hit this point it comes down to discipline and pushing ourselves to be the best version of us in these cold bitter months.

1. Come this time of year we need to make sure we are hydrating our bodies because it’s easier to forget as the sun isn’t blistering hot making us crave those sips of water. Our immune systems are also lower so drinking water can help fight off those nasty colds, etc. Eating whole/fresh foods year around is also key but again, it’s soo important to make sure we’re eating a good variety of these in the winter as well to boost our energy and support our immune system.
2. Mindful meditation is a huge recommendation once the chilly season hits. It helps improve your mood, sleep, and focus. You can choose between anxiety, stress, disorientation mindfulness and so many more options. 30 minutes of your choice of exercise 2 days a week will help tremendously with the winter blues as well. (Yoga, strength training, Pilates, cardio, Etc)
3. If you live in Nova Scotia like myself, then you know we lack vitamin D almost all year around. This being said we need to get out into the sunlight as much as possible not only for the vitamin D but because it also helps improve our mood/sleep. All you need is around 10-15 minutes of sunlight a day.
4. Practicing self care routines in the winter is so beneficial because it can help reduce stress leaving you feel rejuvenated and calm. It can help you maintain a sense of resilience and increase your energy + confidence levels. (Massage, sauna session, bath, washing your face, etc.)

At the end of the day, you are a powerful, bright minded beautiful soul and I hope you all never forget that 🩵

~ ~

11/19/2024

had a workout buddy today & she was the best motivator 🧑‍🧒🏋🏼‍♀️🫶🏼

11/07/2024

morning workouts are the best workouts.
•
•
they get you started for your day.
you feel accomplished afterwards.
you will have an increase in appetite.
you will feel mentally refreshed.

there are soo many reasons as to why morning workouts are so beneficial, but that being said any time of day you workout is beneficial for you. 🫶🏼

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