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fitnesskenz_, Denver, CO (2026)

02/25/2021

Stop complaining if you aren’t working for it. ⁣
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Seriously stop. Stop scrolling and think ‘I wish I looked like that’, ‘she must have it easy’, ‘she must have way more time that I do’, ‘she was already skinny so it was easy for her’. ⁣
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You literally cannot complain that you don’t have poppin’ abs or a bubble butt if you aren’t putting in work for them. It’s your choice you don’t have them yet 🤷🏼‍♀️ ⁣
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Stop wishing you looked like someone else or had someone else’s life and GET TO WORK on yourself! So that you can look in the mirror and be proud, so you can say ‘damn look at me’! ⁣
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Your dream body (and alllll the mental benefits that come with) is 100% possible sis, it really is! You just have to want it bad enough to put in the work 💪🏼 ⁣

02/23/2021

This past week I have spent quite a lot of time in this head of mine. Trying to figure out what it truly is that I want to do in this world and I think I figured it out. ⁣
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I’ve always known I was put on God's green earth to help others but I’ve been struggling with how. I’ve tried coaching athletics, health care, nursing care, child care - and although I’ve loved it all I haven’t felt complete in any position. ⁣
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But, in a little over 10 months as a personal trainer/health coach - I know I’ve found my passion. Helping others become healthy ✨ helping someone find their confidence, fit in a piece of clothing they never thought they could, extend their years alive, create healthy habits, look in the mirror and feel proud, believe in themselves, show them that they can do hard things & that they are worth it. ⁣
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I want you to feel how I’ve felt the last 10 months - cause it feels fu***ng amazing!! & there is no reason at all that you can’t feel the way I do, it’s just going to take some hard work and a friend (aka me 😜) standing by you, pushing you to be your best! ⁣

02/18/2021

Alright we aren't dummies but I sure did feel like one when I first started actually meal prepping. I say ‘actually’ because I have attempted meal prepping since I went to college in 2013 - minus freshman year dorm hall food. I would prepare 4-5 meals, eat a couple at work, get drunk on Thursday night, order pizza, eat all the cold pizza Friday, get drunk again, eat all the greasy food Saturday+Sunday, and then forget about my meal prep until it went bad and stunk up the fridge…⁣
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And then try again six months later… no shame, that was me haha but, I have been consistently meal prepping every week for 5 weeks now and let me tell you… IT IS A GAME CHANGER if you stick with it!! ⁣
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So I thought I would share a couple tips with you that have really helped me stay consistent. ⁣
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1.Start with ONE week - do not over complicate it. If you’re cooking for just yourself thats only 5 breakfasts, lunches, snacks. Or whatever fits your schedule. Sit down with a piece of paper & chart out the meals you eat each day and start with that. ⁣
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2.Stick with meals that can be easily customized - I meal prep lunches for 4 people that all like different things so I try to cook things that use a sauce/dressing, can be ate with or without bread, spiced up or bland, ect. Salads with protien are very versatile depending on dressing, pasta + protein without the sauce so each day you can have a different sauce, nothing boring about that! ⁣
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3.Pick two meals - I always pick two to three meals to prep so we have more variety and don't get bored but I always include a salad!! I make enough salads for each person to each on each day because veggies are so so important and we need to eat more of them!! & have a salad prepped and ready to go makes it 10000000% more likely that you will eat it⁣
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4.KEEP. IT. SIMPLE. - your meal prepped breakfasts/lunches do not need to be fancy. Food is fuel - treat it like it! Obviously add all the flavor you want but don't try to make a grilled salmon, asparagus, lemon rice with an orange peel for a garnish kind of meal. ⁣
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Make time, plan ahead, hit the grocery store, blast some music, dance, cook, clean, prep, & hit your goals!!

02/17/2021

Have you asked yourself (or google) one of these questions?? ⁣
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Is working out in the morning or evening better for you?⁣
How do I create a ‘plan’ for the gym?⁣
How long do I need to exercise for?⁣
How long should my warm-up be?⁣
How do I know if I’m doing the exercise right?⁣
Do I need to workout everyday? ⁣
Do I need to vary my workout everyday?⁣
How do I get abs?⁣
How long should my rest break be?⁣
Should I stretch? How often?⁣
How do I make friends to workout with?⁣
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I absolutely have! & I actually used most of these questions as excuses to not start a health and fitness journey. I don't have a ‘plan’ for the gym so I can’t go. I don't have time to get to the gym in the morning before work so I can’t go. I hate running on the treadmill and that's how you warm up at the gym so I guess I can't go. ⁣
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Blah. Blah. Blah.⁣
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But, what if I told you I could answer, in a way, all of these questions with one answer? ⁣
The programs I follow! ⁣
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They literally take every excuse in the book and CRUSH them. ⁣
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They include a workout calendar that specifically lays out what workout is on what day and when your rest days are. The trainers constantly teach you proper form to prevent injury. They are made to be less than an hour long aka short & so so effective!! They ALWAYS include a warm up and cool down. They include various workouts throughout the week for you. ⁣
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Having a program to follow makes it SO much EASIER to stay consistent & those results you’re looking for come from consistency and dedication. Also, there is endless access to nutrition programs (that still let you eat pizza and drink that Friday night beverage) because ABS ARE MADE IN THE KITCHEN!⁣
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Oh and I get to push you to be your best daily and keep you accountable for reaching those damn goals! No more quitting on yourself while I’m around, sis! ;) ⁣
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HAVE A GREAT WEDNESDAY!!

02/15/2021

“WoRkInG oUt At hOMe dOeSn'T WOrK”⁣
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FASLE. ⁣
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I have been working out from my living room -> office -> cold ass storage room -> unfinished basement for about 10 months now and I am in the best shape I have ever been in, physically & mentally. I still have a ways to go to hit all my goals but I am a hella of a lot closer now. Having a healthy lifestyle takes time, it’s a journey not a solid destination & it takes time. ⁣
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I literally only spend 35-40 minutes working out and I’m getting these results ⬆️ & you can too!!⁣
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My commute is a couple steps⁣
There’s no feeling intimidated- it’s you vs. you gf⁣
You can laugh at yourself and be okay with it ⁣
You can blast music as loud or quiet (weird but you do you, right? ;)) as you want ⁣
If you can’t hold those weird noises in while pushing to your absolute max - you don’t have to!⁣
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Honestly, how much better can it get?! ⁣
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My wellness studio is always open and I love adding new accountability friends ☺️ shoot me a message anytime!! ⁣

02/12/2021

Have you ever struggled with feeling like you don't belong? Don't fit it? Or that no one even notices you’re around? ⁣
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🙋🏼‍♀️ 🙋🏼‍♀️ HI YEP THAT'S ME!⁣
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I was always the ‘quiet’ girl. The girl that kept to herself. If you talked to me I would chat with you but I never initiated a conversation. & funny enough my main sport was individually based (rather than team based) so that setting worked for me but I still felt like I didn’t ‘fit in’.⁣
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I always thought it was because I was an “introvert” but I’ve recently realized it was instead due to a lack of confidence. I genuinely thought a lack of confidence was just you not believing you looked ‘good’ compared to others. & tbh I never really struggled with tough self esteem issues. I definitely had the negative thoughts but they were not constantly there & I felt confident in my looks more often than not. ⁣
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I lacked confidence in my social skills. My abilities to communicate with people. I did not feel confident while in a social setting. I was always afraid of being asked a question & not knowing the right answer, saying something stupid or just saying the wrong thing, or simply not understanding the topic being conversed. So I shut myself out. I told myself people didn't want to talk to me, that I didn't ‘fit’ in, that I didn't belong, & that people didn't even want me around. My mind literally convinced me of these things. Made others look bad in my eyes when I bet they actually did want me around. They did want to converse with me, hear my values and opinions. ⁣
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Since doing things to build my mind which in turn is tremendously building my confidence, I have learned a lot about who I truly am and why I do the things I do. It's been incredible to look back on my life & understand why I did things the way I did & how I can change those actions. ⁣
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Confidence is not just about looks or comparing yourself to someone else, there is a lot more to it & today I challenge you to dip deep and find something that helps you build your confidence. You will honestly learn soo much about yourself & really learn to love yourself along the way 🤍

02/09/2021

I think far too often we get caught up in the path that others are on.⁣
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What they have looks perfect & we want it. We want their friendships, their relationships, their experiences. We want to be just like them or we even sometimes wish we were them. If we are not on the same time frame as them we feel off or like we’re failing. ⁣
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When in reality that's not what we want at all, that's just what we see. We don't know their daily struggles, the hard times they have had in their life to get them there, the endless amounts of hard work they’ve put in to be where they are. ⁣
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I think we need to take a step back & live our lives. Work hard in our own lives so we can achieve the things they have been able to achieve. We need to stop wishing for it and start working for it. We have to stop living our lives according to how we think everyone else lives theirs. You and I are our OWN PERSON and we live our OWN JOURNEYS (for a reason!).⁣
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There is no ‘traditional’ way of life. The path you’re on is exactly where you’re supposed to be so start treating it like it. ⁣
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Your story deserves your attention - do what feels right for you sis. ⁣
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Write your own story & create your own path⁣

02/05/2021

We made it to Thursday & that’s just something to be damn proud of 😁⁣
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Everyday we get the chance to be different; to change, to be better.⁣
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So today, be thankful & kind. Choose joy, choose gratitude, choose happiness, ⁣
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But most importantly, choose yourself 🤍⁣

02/02/2021

I had NO CLUE what I signed up for…⁣
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The day I signed up to be a coach I had no idea what I was doing. I knew it had to do with at home workouts, accountability, and maybe making some money on the side. I also knew those were areas in my life that needed some major improvement. I had finally hit that action stage & was ready to try something that could help me change that. ⁣
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But, on the inside I was freakkking out. I was actually shaking (like when you send that risky text) when I pushed the send button on the “I’m in!” email. I knew I needed more in my life though and this instantly felt like the ‘more’ I was searching for. ⁣
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I didn't know what it took to run a coaching business. ⁣
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But I went for it.⁣
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It has scared me, it has made me doubt myself, question what the hell I was doing, overwhelmed the s**t out of me, but over all of that it has taught me more about myself and the potential my future holds. At the end of the day I saw the potential this business actually has. The huge freaking potential. ⁣
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I instantly learned how my life could change. Because I watched it happen to others first hand.⁣
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I learned very quickly that if i put in the hard work, my future could be the one I’ve always dreamed of. ⁣
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I put in the work daily. I use the support & tools I’ve been given everyday to push me towards success. ⁣
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What started as a huge jump out of my comfort zone has now become my biggest passion and motivation. I want to show you what is possible for your life too. So let's do this thang together sis!! ⁣

02/02/2021

Everything you have gone through makes you who you are today⁣
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There is a reason and a purpose for every single thing you have experienced and gone through in your life. Whether that reason be growth, or a learned lesson - it happened for a reason. Whether it be a mistake, or your biggest blessing - it happened for a reason. ⁣
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Without pain we wouldnt know joy. ⁣
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I have always ALWAYS been a big believer of “everything happens for a reason”. I think that's why people see me as a very calm person, because I truly believe every single thing happens for a reason. So if something bad happens - there is a reason behind it and I will understand that reason one day, so no need to completely freak or become upset. ⁣
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I know every situation I am in, every decision I make, every gut feeling I have, every friendship I create or lose, happens because I need it too. & in that moment I don't understand why but I am content with it because I know one day I will understand the why. I just need to be patient and accept what is.⁣
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You may not realize what is happening in that moment, you may wonder why it is happening to you, but later on I promise you will find out that it was meant to be as it was so you could be where you are today. ⁣
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So enjoy the struggles, the hard times, the wins (big & little), the celebrations, the heartbreak, the loss, & always, always know it is happening because it is supposed to. It is happened at that moment for a reason. ⁣

01/30/2021

HAPPY FRIDAY - life is BUSYYYY y’all ⁣
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& I know I’m not alone.. life only seems to get busier so we are all in this for the long haul 🤪⁣
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So here is my current M-F schedule:⁣
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4:30-4:45a: Get my ass out of bed (sometimes 5-5:30 because sleep matters too haha) ⁣
5a: coaching work & client check ins⁣
6a: dance it out & move my body⁣
7:30: get ready for work⁣
7:45-8:45a: drive to work & grow my brain with some personal development 🤓⁣
9a-5p: workkkk (we get an hour lunch break so I try to fit in coaching work during this but most days I just need the break) ⁣
5 - 6:15p: drive home (yay work traffic) & more personal development! ⁣
6:20-7p: eat some dinner, talk with the fam, and pet my pups 🐶⁣
7-9: WORK MORE (yes I put in more work but it’s towards something I love so it doesn't feel like work)⁣
10p: SLEEEPPPP ⁣
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& do it all again the next day⁣
(Showers are a thing of the past 😂 haha) ⁣
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I’m sharing this because the NUMBER ONE reason I get as to why people don't exercise is because they “don't not have anyyy time for exercise”, “life is way too busy right now”, or my fav “maybe I’ll have time when life is less busy”. ⁣
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Hey sis you’re lying to yourself. I’m sorry but it’s true. NO ONE HAS TIME they MAKE the time. I don't know about you but I have never heard someone say “Oh yeah I have extra time in my day for exercise, sign me up!” ⁣
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You, your body, your mind, your future self - all deserve a little bit of time each day. YOU sis deserve to focus on yourself each day!! You do have the time & it's up to you to find it in your day. I promise you will be so thankful you did

fitnesskenz_

02/25/2021

02/23/2021

02/18/2021

02/17/2021

02/15/2021

02/12/2021

02/09/2021

02/05/2021

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01/30/2021

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