KLOfit Nutrtion Coaching

10/25/2024

🌟✨ Transformation Friday Alert! ✨🌟

Check out this amazing 6-week journey of our incredible client! 💪💥 Not only did she shed a whopping 17 lbs, but she has also trimmed inches off her waist, hips, and more! 😍🎉

This transformation isn’t just about the numbers—it's about reclaiming confidence, strength, and vitality! 🌈🍏 Every drop of sweat, every healthy meal, and every moment of dedication has paid off.

Big shoutout to my amazing client for her hard work and commitment! 🙌❤️ If you’re ready to start YOUR transformation story, let’s chat! The journey of a thousand miles begins with a single step! 🚀👣

10/25/2024

🌟 Hey Fit Fam! 🌟

Did you know that rest and recovery are just as important as your workouts? 💪🏽✨

Whether you're crushing weights or cardio, your muscles need time to repair and grow. 💤 Recovery days help prevent injuries, keep your motivation high, and make your workouts that much more effective. 🚀

👉🏽 So here’s a challenge: this week, let’s prioritize a rest day. Catch up on sleep, enjoy some light stretching, or indulge in your favorite hobby. Remember, it’s not just about the grind – it’s about BALANCE! ⚖️

Let me know how you plan to recharge! 💬💖

10/13/2024

How much protein are you consuming?

Protein is a crucial macronutrient that plays a vital role in achieving fitness goals. Here are 5 major reasons why protein is important in fitness:

1. Muscle Growth and Repair

Protein is essential for building and repairing muscle tissue. When you engage in physical activity, especially resistance training, your muscles undergo micro-tears. Protein provides the necessary amino acids to repair and rebuild muscle fibers, making them stronger and larger.

2. Weight Loss and Management

Protein takes more energy to digest than carbohydrates or fat, which increases your metabolic rate and helps with weight loss. Additionally, protein helps preserve muscle mass while losing weight, ensuring that you lose fat, not muscle.

3. Recovery and Reduced Muscle Soreness

Protein helps reduce muscle soreness (DOMS) after exercise. Consuming protein within 30-60 minutes after exercise promotes recovery by providing amino acids to repair damaged muscles.

4. Bone Health and Injury Prevention

Protein contributes to maintaining strong bones by promoting calcium absorption and bone density. Adequate protein intake also helps prevent injuries by strengthening tendons, ligaments, and muscles.

5. Satiety and Nutrient Balance

Protein helps keep you full and satisfied, reducing cravings for unhealthy snacks. Adequate protein intake also ensures a balanced diet, supporting overall nutrient intake and optimal bodily functions.

To reap the benefits of protein in fitness, aim to consume:
1 gram of protein per kilogram of body weight daily
Spread protein intake across 3-5 main meals and 2-3 snacks
Choose lean protein sources: chicken, fish, eggs, beans, lentils, and lean beef

Remember, protein is just one aspect of a well-rounded fitness plan. Combine adequate protein intake with regular exercise and a balanced diet for optimal results.

10/12/2024

DO YOU CREATINE?

*Creatine is one of the most popular and well-researched sports supplements available, and for good reason. Here's how creatine can help during your fitness journey:

What is Creatine?

-Creatine is a naturally occurring substance found in muscle tissue. It's also available in small amounts in certain foods, such as red meat, fish, and eggs. As a supplement, creatine monohydrate is the most commonly used form.

How Does Creatine Work?

-Creatine supplementation increases the amount of phosphocreatine (PCr) in your muscles. PCr is an energy-rich compound that rapidly replenishes ATP (adenosine triphosphate), the energy currency of your muscles. When you perform high-intensity, short-duration activities (e.g., weightlifting, sprinting), your ATP stores are depleted quickly.

Creatine supplementation helps to:

1. Replenish ATP faster: By increasing PCr levels, creatine enables your muscles to recover faster between intense efforts.

2. Delay fatigue: Creatine supplementation has been shown to delay the onset of fatigue during high-intensity exercise.

Benefits of Creatine Supplementation

1. Increased Strength: Creatine has been consistently shown to increase muscle strength in both men and women.

2. Improved Muscle Endurance: Creatine helps you perform more reps and sets during high-intensity exercise.

3. Enhanced Power: Creatine improves muscle power, which is essential for activities like jumping, sprinting, and weightlifting.

4. Faster Muscle Recovery: Creatine reduces muscle soreness and fatigue after intense exercise.

5. Neuroprotective Effects: Some research suggests that creatine may have neuroprotective properties, potentially helping to prevent or slow the progression of neurodegenerative diseases.

How to Take Creatine:

1. Loading Phase: Take 20-25 grams of creatine per day for 5-7 days to quickly increase muscle saturation.

2. Maintenance Phase: Take 3-5 grams of creatine per day to maintain muscle saturation.

3. Timing: Take creatine before and after your workout, or with your post-workout meal.

Common Misconceptions:

-Creatine is a steroid: False. Creatine is a naturally occurring substance.
-Creatine causes kidney damage: False. Research shows that creatine is safe for healthy individuals.
-Creatine causes stomach cramps: Rare, but possible. Start with a low dose and adjust as needed.

Creatine is a safe, effective, and well-researched supplement that can help you achieve your fitness goals. By increasing muscle strength, endurance, and power, creatine can take your workouts to the next level.

10/12/2024

Have you had a check-in with a coach ?

10/11/2024

https://klofitllc.godaddysites.com/

Discover optimal health through personalized coaching

10/11/2024

Body Transformation:
SW: 189 lbs
CW: 140lbs

10/11/2024

My very OWN transformation testimony!

SW: 189
CW: 145 (pictured)

Having children in my later 30s took a toll on my body and mind. Most times I felt that my weight had become something I needed to be comfortable with and to embrace the bigger body I had.
Still depressed and full of anxiety during public engagement, I knew I couldn't accept that for myself. I began attending a gym 2-3 x week meeting many women in like minded circumstances. I knew at that point I had hope and where there is hope anything is possible.

Through many hardships, especially after losing my son, the depression hit, energy felt low and motivation was GONE. What kept my mind on my health was discipline. The discipline I learned watching my husband train for an Ironman, the discipline I have instilled in my children to "keep going even when you mess up". Surely if he could do it, then so could I. I've given birth for goodness sake, there isnt a thing I cant do. So here I am, from NOV 2021 to June of 2024. More than 40lbs gone, muscle growth and confidence back.

I've gained such a huge appreciation for those who dedicate themselves guiding and supporting those in their fitness journey, so i too became certified, not just as a personal trainer but a nutrition coach as well. I believe your fitness journey is a combination of both with a great emphasis on nutrition. Your only obstacle is YOU