http://www.mckennaolsenfit.com/

McKenna Olsen-MH Fitness, Las Vegas, NV (2026)

11/04/2021

Sound too good to be true???

Let’s face it, The holidays are here, which is absolutely mind blowing to me. Wasn't it just January?! A lot of my clients struggle with this time of year due to the get togethers, events, excess Holiday treats, and LESS time to themselves. I used to struggle, too.⁣
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Here’s the deal...Holiday season or not, there will ALWAYS be events in our lives. Just because it’s the holiday’s doesn’t mean you have to throw away your goals or overall health. It also doesn’t mean you have to completely restrict yourself to “stay on track” I have been there, putting my fitness before family time & holiday’s and lemme tell ya, it isn’t worth it. There is room for BOTH! It comes down to priorities and making time for what is important to you as well as adapting to different season in life while lowering expectations during the busier times.
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If you struggle during this time of year and need some guidance, join my 5 Day FREE HEALTH THROUGH THE HOLIDAYS challenge at the link in my bio. We start November 15th!⁣
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Do you struggle during the Holiday season? If so...what is your biggest obstacle? 👇🏽

11/01/2021

CLIENT SPOTLIGHT🥳

Erica & I have been working together since September 2020 & these first photos share her transformation from this year but swipe through to see more & read about Erica’s journey below.
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"In 2017 I had recently Medically Retired from the U.S. Navy, Breast Cancer Survivor & mother. I had been through multiple surgeries from post-cancer, and some other issues with endometriosis. I wanted to give up for so long. In January 2017, I decided to make a change for my son and myself. I had 2 surgeries, lost 83 lbs and competed in December 2017. I got engaged & had 2 more surgeries. I gained back some weight and come 4/1/2019 my husband and I decided we wanted to take our health more serious. I hired 2 different coaches & found myself STILL looking for the RIGHT coach for me. I had met one of McKenna’s other clients. She introduced me to McKenna, and I immediately felt connected. McKenna took me under her wing basically. I had lost A LOT of weight BUT I NEEDED muscle and some TLC. I needed structure and a LIFE outside of fitness. This girl has showed me HOW to live and function properly when it comes to the show season, off season , and how to manage my life appropriately with my schedule. I seriously was in the gym 3-5 HOURS a day before I met McKenna. I started scheduling my time and making sure my FAMILY was first. It’s hard. McKenna has been with me through a cycle of ups and downs with my health, life, building muscle, injuries, depression, happiness, and TIME. She is the reason I am where I am today. I couldn’t thank McKenna more now than EVER before. We CHANGED me. From when I started on stage from NOT placing to placing 2nd AND bringing the BEST I have EVER brought to the stage. Mentally and physically it was the hardest I’ve ever had to push and this girl was right behind me, communicating, talking me down, changing things at the last minute but STILL taking what I had to say and we used it ALL as we WORKED together. WE are a team. That’s what teams do. Thank you McKenna for making me a better person inside and out. I couldn’t do it without you!"
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1-on-1 coaching @ link in bio 🥰

10/29/2021

Happy Friday, friends!⁣
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Hope you are having a great week so far :)⁣
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I had a really great convo with a client today about lack of motivation when it comes to exercise, which made me want to come on here and share some thoughts

10/06/2021

ONLY a 3 LB difference.👏🏼

I’m weighing a little heavier right now & I don’t mind it. The scale means nothing to me right now.🤷🏽‍♀️

This is why it’s SO important to not get so caught up in the scale number. Just because you weigh “more”... doesn’t mean you are “regressing.”

I honestly never thought I’d be around this weight (high 130’s) “comfortably” & I feel really good right now.

Would you believe me if I said I was doing MORE in the left? (It was a stressful time in life)

Left:
Cardio 2x a day as my outlet from high stress
Lifting 7 days a week- 2 hours
Snacking more than having proper meals.
Not enough protein intake.
Not resting... EVER.

Vs. today-

Proper meals & snacks
Cardio is literally just walking for warm ups & stairs 1x a week 😂
Lifting about 75-90 min 6x a week

This goes to show the importance of the the simple things. Not stressing over doing all the cardio or taking all the most insane supplements, but rather mastering the basics.

Proper nutrition, sufficient protein intake, sufficient calorie intake, MOVEMENT such as walking, progressive & intentional strength training & stress management outside of exercise...

Just a reminder too not get so caught up in what you think your weight “should be”.

Body composition matters!

Tag a friend that needs this 🥰

10/04/2021

Some Sunday thoughts...⁣⁣⁣⁣
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I had a really great coaching call with my group coaching ladies last week focusing on "self love".⁣⁣⁣⁣
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As women, it's realllllly easy for us to pick at our bodies and never feel "enough" as we are. ⁣⁣⁣⁣
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Most of the time though, it isn't actually about our bodies. We just find it easy to place our worth in how our bodies look, until we realize that doesn't make you anymore happy.⁣⁣⁣⁣
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I say this because I have been at my smallest (109 lbs) and actually been my most unhappy. Prior, I THOUGHT reaching that # would make me happy and it was far from it.⁣⁣⁣⁣🙃
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This made me realize that body image struggles stemmed from something ELSE in my life lacking. ⁣⁣⁣⁣
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I work with a lot of women who fall into the same pattern. Associate a smaller scale # with increased happiness, yet once they reach that goal, feel it "isn't good enough" and it is really hard to know what we need if we are ONLY focused on changing our bodies and connecting that to feeling "worthy" or "fulfilled". ⁣⁣⁣⁣
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It took removing focus from my body to allow space to figure out what was lacking, rather than always trying to change my body AS the solution.⁣⁣ Internally reflecting and asking myself "okay, what am I REALLY lacking/needing?" (Is it to feel loved? It is to feel cared for? Are you just tired? Are you stressed? Are you lacking connection? Are you not keeping commitments to yourself?)⁣⁣⁣
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Positive body image truly builds when you start giving yourself what you need, following through with the things you have committed to and understanding that your worth actually has nothing to do with the # on the scale. ⁣⁣⁣⁣
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Do you struggle with body image?
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Tag a friend that needs this 💙💙💙

09/29/2021

How many times have you felt like someone else “sees results easier than you?”⁣⁣⁣⁣⁣
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You’ve probably had those feelings of someone else “not having to work as hard”, being “born with it”, “having good genetics”, “getting lucky”.⁣⁣⁣⁣⁣
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Most of the time what we don’t see is the time, effort and hard work someone has put in to get to point Z. (Just a PSA...no one starts at Point Z.)⁣⁣⁣⁣⁣
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What you see is the OUTCOME, not the process. Thanks social media🙄
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Ever hear of the iceberg illusion, where you see the tip of it, but not the majority of it? ⁣⁣⁣⁣⁣
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Same idea. Everybody goes through similar struggles such as:
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-failure⁣⁣⁣⁣⁣
-having self doubt⁣⁣⁣⁣⁣
-wanting to give up⁣⁣⁣⁣⁣
-lacking motivation⁣⁣⁣⁣⁣
-not feeling good enough⁣⁣⁣⁣⁣
-feeling like they aren’t “progressing” some days⁣⁣⁣⁣⁣
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EVEN ME. Man wouldn't it be amazing to wake up every day motivated AF. ⁣⁣⁣⁣⁣
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So how do you get through it, too?⁣⁣⁣⁣⁣
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Stop throwing in the towel. That is the only way to get through it.⁣⁣⁣⁣⁣
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I can promise you no successful person was where they are now in 1 day. ⁣⁣⁣⁣⁣
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Success comes to those who keep trying.
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It comes from doing the things you know you need to even when you don’t want to, not giving up when the going gets tough. ⁣⁣⁣⁣⁣
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Realize also that what you give energy to, becomes greater. If you keep buying into the belief you "can't" or "aren't capable", what do you think is going to happen?⁣⁣⁣⁣⁣
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Maybe that's why you are in the same spot you have been for years?⁣⁣⁣⁣⁣
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Learn that struggle is part of the process.⁣⁣⁣⁣⁣
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There is not growth without struggle. ⁣⁣⁣⁣⁣
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If we plan for struggle, it makes it a whole lot easier to get through it. ⁣⁣⁣⁣⁣
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Curious...what helps you in moments of self doubt, lack of motivation, struggle?

09/28/2021

Health & fitness is not 1 size fits all 👏🏽

This is simply showing two different goals I’ve had/have that might are different from your goals!

& a reminder...You don’t have to compete if you get into lifting/working out. You don’t have to want to lose weight to workout. You get to choose goal(s) that get you excited! Fitness is NOT one size fits all🙏🏽

Some examples of OTHER goals my clients work toward—->

1️⃣BUILDING metabolism & waving “goodbye” to chronic dieting

▶️MOST my clients come from a place of chronic dieting and feeling like if they eat MORE they’ll gain fat. That’s a big NEGATIVE. Most of the time, I find people are either not eating enough or not eating balanced nutrients throughout the day. Seeing how much you can eat and how eating more food in general can benefit you in terms of energy, strength, aesthetic goals, etc is always SO COOL.

2️⃣Finding peace around food + exercise

▶️Kind of goes hand in hand with one above. Working toward finding the balance between healthful food choices and including the “fun foods” such as the cookies at your childs bday party allows you to reach your goals and still enjoy life in the process. Life is too short to not have the cookie.

3️⃣Getting STRONGER or Improve endurance

▶️Something everyone can strive for. Regardless if you are an avid lifter or not, increasing strength can only help you live longer, have stronger limbs, reduce risk of chronic disease and reduce risk of injury. Who doesn’t want to be strong and be able to lift the moving boxes on your own? Or be able to keep up with your kids on that family hike.

4️⃣Getting optimally HEALTHY

▶️Having regular bloodwork, well functioning hormones, better sleep, lower stress, upregulated metabolism, improved thyroid function and improving food quality/daily movement are all things every person should strive for.

Your health + fitness goals can literally be anything you want it to be and it CAN CHANGE over time. For me in this phase of life it’s looking like the right. Overall health & gaining strength!

Just curious, what are your current goals? Tell me below ;)

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Coaching services @ link in bio💙

09/22/2021

How many days a week should you workout?

It really depends and I already know you are going to hate me for saying that LOL😂😂😂

Everyone needs different training protocols based upon the following:

-your lifestyle & what is realistic
-your goals
-your recovery needs
-your starting point

One thing I want to make clear is, you have to be realistic about what you can achieve depending on your commitment to exercise.

Lifestyle plays a HUGE role! A mom of 6 kids may not be able to commit to training on the same level as a 20 yr old college student.

What I do with my clients is evaluate their goals and what is realistic for them.

If you are an extreme beginner, I recommend starting by just making an effort to move more throughout the day. Then start with 1 day. Get consistent with that before moving up.

If you are more advanced, I suggest minimum 3 days a week and max 6.

In my programs meeting the client where they are starting is a massive piece of creating sustainability and reducing overwhelm in their protocol.

How many days a week do you workout?👇🏽👇🏽👇🏽

10/19/2020

Losing fat & building muscle TAKE time⁣.
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Between these photos there are 6 years.⁣
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I know how tough it can be to TRUST the process and trust that it takes eating MORE to build muscle and lose fat + keep it OFF.⁣
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In the first photo, I was SO SCARED of carbs and I couldn’t not go to the gym without feeling the need to overdo the cardio.⁣
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It was mentally tough to eat more and back off cardio, but it did my body wonders.⁣🙃
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Not only that, but I felt better, mentally and physically.⁣🙏🏽
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👌🏽More energy, clearer mind, less moody (lol).⁣
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I use this example all the time with clients, but if we take someone who has 100 lbs to lose, and you think about where they started…⁣
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It didn’t take a week or a month to put on the weight, right?⁣
It happened OVER TIME.⁣
So why do we expect for it to come off so quickly?⁣
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PATIENCE MY FRIEND.⁣🙌🏼
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& remember, it is not about perfection in the process but rather consistency week by week. ⁣
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Building muscle and losing fat both require proper nutrition and training. ⁣You’ve got to be eating ENOUGH & exercising accordingly to your goals.
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This is exactly why I created FIT FOR LIFE, my 90 day group coaching to guide you in your nutrition and exercise for optimal results. Our next round starts on November 9th! Application at link in bio!⁣☺️

07/21/2020

BUILDING YOUR PLATE 101

👉🏼This is exactly how I would teach my clients how to set their meals up if they are not tracking their intake. (However, I do believe tracking your intake can be a lot more accurate especially in the beginning stages.)

Step 1️⃣ Build meals around a protein source. Especially when eating out, protein is tougher to find then carbohydrates and fats. Carbs & fats are in EVERYTHING. Building your meal around a protein will also allow you to ensure you are hitting your protein goals, which is essential for muscle gain & fat loss!

Step 2️⃣ Fill up on veggies.Not only is this going to give you tons of nutrients, but it also will help with satiety. Plus, veggies are VOLUMOUS; (low calorie but big portion).

Step 3️⃣ Choose a fibrous carbohydrate. Brown rice, whole-grain noodles, potatoes, quinoa, there are so many choices! Fibrous carbohydrates tend to keep you fuller due them being fibrous + slower digesting. Keeps you full & gives you the nutrients you need!

I use this method every single day & especially when traveling to ensure I get a balanced meal in, even if I’m not tracking my intake.

Just curious, do you track your macros or “intuitively eat”? 👇🏽

07/20/2020

Excuse the RBF in this photo🤣 LOL

👉🏼How many of you are still working out at home?⁣🙋🏽‍♀️ (I have a feeling l be for a while lol.)
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I thought I’d give you some advice for making your workouts extra challenging, since doing so with limited weights may be a struggle for some of you right now.
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👉🏼Remember that to grow muscle mass you MUST be implementing progressive overload, or in simpler terms, challenging your muscles in some way, shape or form. ⁣
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Just like our metabolisms, our muscles adapt to the resistance we put them under. ⁣
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👉🏼How do you constantly challenge yourself without access to more weights?⁣
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A few examples:⁣
1️⃣Change up the tempo of your reps⁣
2️⃣Change up the # of sets and reps; 10 reps to 20 reps⁣
3️⃣Change up rest times, from longer to shorter⁣
4️⃣Change up training volume; etc 5 sets to 8 sets⁣
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Don’t stop challenging your muscles just because of less access to weights! ⁣
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Are you working out from home or back in the gym? ⁣👇🏽

07/16/2020

This is why your chronic dieting isn’t working...

👉🏼Yes, GENERAL fat loss comes down to calories in versus out....⁣
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👉🏼However, what most people fail to realize the more you diet (eat less calories), the more your body adapts to the caloric intake you are consuming.⁣
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Your body is smart and knows when you were under fueling & it's job is to keep you alive.⁣🙃
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👉🏼Under eating causes a lot of other things in your body change, specifically:⁣
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1️⃣RMR (Resting metabolic rate; calories the body burns to live)⁣
2️⃣NEAT (Non exercise activity; movement that is not exercise based; flinching, pacing)⁣
3️⃣Exercise activity EA (Exercise activity; cals burned from exercise)⁣
4️⃣Thermic effect of food. TEF (Cals burned from digestion)⁣
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All of these make up your metabolism,⁣
(Aka how many calories you burn in a day.)⁣💙
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👉🏼So how does this have to do with metabolism slowing?⁣👇🏽
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When you diet,⁣
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😱Your body WEIGHS less (RMR is affected).⁣
😱You MOVE less (your NEAT is affected).⁣
😱You burn LESS calories during exercise due to less energy. (EA is affected.)⁣
😱You eat less, so you burn less calories via digestion. (TEF is affected.)⁣
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So how do you fix this?⁣
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👏🏼SLOWLY work on increasing food intake. (AKA reverse dieting).⁣
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Every time we drop calories in a dieting phase, our body adapts.⁣
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At some point, you will stop changing physically even if you are eating 1000 calories a day.⁣
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If you have been dieting for an extended period of time WITHOUT change, know that your metabolism is NOT damaged.⁣
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It is ADAPTED. ⁣
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If you have been chronically dieting for years and don't know why you aren't seeing results, this is why. ⁣
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Questions?⁣👇🏽

McKenna Olsen-MH Fitness

11/04/2021

11/01/2021

10/29/2021

10/06/2021

10/04/2021

09/29/2021

09/28/2021

09/22/2021

10/19/2020

07/21/2020

07/20/2020

07/16/2020

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