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Koena Massage and Fitness

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10/23/2024

You’re over thinking it. Here’s some good rules to follow when beginning to strength train.

1. Perform 2-3 full body lifts per week.
2. Lift 9-12 sets per body part per week.
3. Rest 1-2 min. In between lifts to ensure you are strength training and not doing glorified cardio.
4. Stop short of failure 1-3 reps. Failure is where your form breaks down.
5. Focus mainly on compound lifts (squats, deadlifts, press, row, and bench.)

Follow these rules and even with the busy schedule of a mom you’re going to be successful. Stop wasting your time with donkey kickbacks and s**t like that. Especially if you only have 3 hours a week to workout.

10/16/2024

I hope your reading this out of curiosity…

And not because you think adding any one superfood will magically help you lose weight.

Whether it be apple cider vinegar, açaí berries, Brazil nuts, or whatever else you could think of. Adding in one new magical food will not on its own lead to weight loss, so stop buying the hype about this new diet, or this new food.

To lose weight you need to be at a calorie deficit.

But it’s not actually totally that simple. Say you add in 2 lbs of celery everyday to your diet. You will probably lose weight, but not because it takes more calories to process celery than is actually in them. More likely you will lose weight because celery will fill you up and you will eat less calories/ less junk food than before.

10/08/2024

1. Calorie surplus. I get women coming to me all the time with two goals in mind. I want to lose weight and build my b***y. Now if you’re brand new to weightlifting just the novelty of squatting will increase your glute size no matter if you over or under calories. If, however, you have been lifting for a while the best thing you can do to build your b***y is to eat in a calorie surplus.

2. The right exercises. I’m talking squats, deadlifts, and hip thrusts. Building that butt with exercises like the donkey kickback and the one machine at the gym where you just open and close your legs is going to be impossible if that’s all you’re using!

3. Frequency. The glute is a big muscle and it can take training quite a few days a week. For most people I would training a compound hip exercise 3x a week will help the glutes grow! The place for donkey kickbacks at the end of your workout or on your off days for another smaller muscle building signal to be sent.

10/07/2024

Don't let those fall flavors ruin your diet goals. You can enjoy a delicious season themed beverage without it being as many calories as your breakfast.

Want to see more of these fantastic "SWAPS" comment below.

10/05/2024

Fall time is here. 💕

10/03/2024

‘Tis the season of candy, family, food.. and gaining 5lbs.

Nah not for me.

My non-negotiable habits for fat loss.
1. Eat 120 grams of protein a day.
2. Drink 100z of water.
3. Lift 3x a week.

Comment below with yours and commit to yourself you won’t FALL trap to this season..

10/02/2024

Sounds crazy I know but hear me out..

1. If you never plan your indulgences you’ll end up yo-yo dieting over and over again. We know how it goes you restrict yourself so much during the week. Only eat chicken and broccoli. Then the weekend comes you feel deprived and binge! You can break this cycle by simply planning when you’re going to have that dessert, or pizza.

2. Healthy eating to some people means low calories. Some women are so proud that they only ate 1000 calories that day. If you consider “healthy eating” this way you will destroy your metabolism. Making weight loss nearly impossible.

3. Healthy eating done in an unhealthy mindset can cause almost added stress to the body. We all know those people who can’t go out to restaurants because vegetable oil can’t dare touch their lips. Do I think vegetable oil, high fructose corn syrup, and glyphosates are bad for you.. yes! But, I’m not gonna freak out if o consume a little bit. If it means I get to go out to eat and enjoy myself around friends the positive effect on my mental health outweighs the negatives that one meal may have on my body…
in my opinion…

Please comment if you disagree!

09/30/2024

1. It will take longer than you except if you do it right.
For me this is a 10 pound difference and it took 9 months. To be fair I was focused on other things, but it’s not going to be fast if you did it correctly.

2. Cardio makes it harder to “tone.”
Toning is just another way of saying you want to build muscle. Cardio tears down tissue. Both fat and muscle.

3. If you continue with what your long your gonna stay where your at.
I know you’ve tried every diet out there huh? You’ve probably lost 10 lbs in 2 weeks but for some reason when you started eating carbs again it came back! So you do it again and the cycle continues.. if you want long lasting results you have to do something different.

4. That excuse you’ve been using to not get into shape is a limiting belief you have to smash!
Is it your age, schedule, the money? Which ever one you are using there’s always someone older, busier, and more broke crushing there health goals. Why no you?

5. If your metabolism isn’t primed you’re going to stay stuck.
You have to build it up to tear it down. That means to lose weight you may have to eat more! Crazy right? Think of it as earning your diet.

Think your metabolism is in need of a reboot, I made a guide just for you comment “REBOOT” to find out if you’ve earned your diet!

09/28/2024

It's classic to "do so good" all week long and feel like on the weekend you deserve to go a little crazy, its only 2 days how bad can it be?

Well it can derail all the progress you made during the week.

So instead of starving yourself mon-fri enjoy yourself throughout the week, and continue the same balanced habits through the weekend.

09/24/2024

Im sure you have heard these lies over and over again from the fitness industry.

Or maybe you have fallen prey to them yourselves.

If you would like to hear more about these lies join me tonight at 6pm when I go live in my Facebook group to expand on these fallacies.

09/23/2024

Kick off call tonight at 6pm!
There's still time to get signed up. I will be giving away a 1 hour massage at the end of tonights call!

09/21/2024

The first two hear about the terrible all or nothing mindset. Perfection is the enemy of progress!

Small habits and getting 1% better day after day is the only way to improve.

These last 4 highlight how much the body adapts to your habits.

These “calorie saving hacks” are not the way to get the body of your dreams. I remember years ago being 30 pounds heavier than my goal weight and I would convince myself “oh almond milk is better than regular” or “oh the yolk has too many calories.” If you like the taste of Greek yogurt over sour cream I don’t think we can be friends.

The goal is not to restrict yourself, but to build your metabolism so you don’t have to!

09/20/2024

If you lost 1-2 pounds a week, how long would it take to reach your goal?

09/19/2024

Have you heard?

I just upped the stakes!

Now you can have a chance to win $250 in just 21 days while getting in shape.

Address

Grants Pass, OR

Telephone

+15417617137

Website

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