Coachkenzieosborne

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Canada
Toronto, ON
Coachkenzieosborne

Transform and empower your life with natural nutrition strategies that are 100% personalized to YOU.

I have spent 5+ years helping busy corporate workers transform nutrition concepts into reality by: implementing functional nutrition strategies; developing personalized recipes tailored to individual budget, time, and lifestyle needs; overcoming emotional eating barriers; and providing daily chat access and food analysis so clients can discover a way of eating that best supports their lifestyle and goals.

02/01/2026

Understanding context is everything when it comes to making supportive, nourishing, and sustainable nutrition choices.

01/25/2026

I was far too excited about this 😅

01/07/2026

Distance runners - listen uppppp! The soleus is a KEY muscle for endurance performance. The soleus is a slow twitch muscle in our calf - different from our gastrocnemius, which is a fast-twitch, power-based muscle in our calf. Here are a few things to know…

✅ A stronger soleus is associated with improved marathon performance

✅ Soleus is a type 1, slow twitch muscle - it is highly resistant to fatigue and important for long-distance events

✅ A stronger soleus will help improve energy efficiency when running - helping you run faster for long distances, efficiently

✅ A strong soleus can help reduce injury risk, particularly shin splints

Seated calf raises are better at targeting the soleus compared to standing calf raises. Higher rep ranges (ie: 20-40) are recommended to train strength endurance of the muscle.

01/02/2026

Women have about 12% of essential fat… men have 3%… so yes, women NEED more fat in their bodies than men - for hormonal function, and physiological health. That’s OK. A “normal” body fat for women generally ranges from 25-31%, with healthy and active women around 21-24%, and high performance athletes around 14-20%. At the lower end of the athlete range and below 14%, women may experience ….

🦴 Impaired bone health
⭐️ low energy and poor sports performance
😷 weakened immune system
🥶 constant feeling of being cold
💪 muscle weakness
🩸hormonal imbalance and disrupted menstural cycle
😔 dry skin, irritability, mood swings

…this is where I was 8 years ago… i was terrified of fat - but that’s exactly what I needed more of to reach my full potential and feel like my best self. I was miserable, always cold, always hungry, and my health was suffering.

In 2026 let’s let go of chasing unrealistic thinness… and let’s tap into becoming our strongest, healthiest, and happiest selves 🥰💪

12/30/2025

These are some of my favourite hip exercises for runners 🏃‍♀️ Of course, strengthening your lower body with basic movements like squats, lunges, step downs, hip thrusts, etc. are important for building strength, muscle mass, and reducing injury risk over time. But, these exercises can be great accessory movements to challenge the smaller muscles involved in hip flexion, internal/external rotation, and hip mobility.

Have you tried any of these before?

12/22/2025

Another day, another handstand 🤸‍♀️

12/17/2025

5 years ago, this movement would’ve killed my back.
3 months ago, it did the same for Marion. We both had pre-existing lower back injuries. But now? We’re hitting sets of 15 - with load.

When done properly, hyperextensions target the glutes, hamstrings, spinal erectors, and core.

In a training program, hyperextensions can…

✅ Improve posture and spinal control ✅ Support deadlifts, squats, and running mechanics ✅ Develop glute strength without heavy loading

A few quick coaching cues…
→ Move through the hips, not the low back → Keep your core engaged → Finish at a neutral spine (no overextending at the top) → Control the tempo: 3 seconds down, 1 second up, 1 second pause at the top

At OBF Gyms, we prioritize tempo, form, and function. It’s not about chasing the next fad - it’s about doing the boring stuff that actually works.

12/12/2025

Trying a new routine 🏋️‍♀️

11/29/2025

Brutal Saturday AM workout with at …

11/20/2025

Carbs… most athletes need need 3-12 g/kg/day depending on training load and sport. Here’s why…

✨Supports immune function – especially after high intensity exercise

💪 Supportss performance – critical during efforts >70% max intensity, and long endurance activities

👌 Improves recovery – helps repair muscle tissue, and replenishes glycogen stores

And that’s just the beginning 🤯…

What’s your go-to carb before training?

11/11/2025

A little blurb about supps and protein for athletes 💪

10/30/2025

Next step is full extension on these but it’s coming 💪

Address

Toronto, ON

Website

http://kenzieosborne.com/

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