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21/12/2022

Hi Gram Fam! Quick intro for those of you that are new here or don’t know me IRL:
My name is Kimber and I’m a NASM Certified Personal Trainer and have a Level 1 Precision Nutrition certification. I have my own private training practice in 📍 Missoula, MT where I see 1:1 clients. I’m a non-diet trainer specializing in wholistic strength training. This means I check in with them how their sleep, nutrition, mental health, and stress is contributing to what we do in the studio and I modify their workouts accordingly. Helping people get strong, grounded, and live pain free in the bodies they have brings me so much joy. I also help my clients with their mindset around their bodies and its ability to get them through everyday activities and beyond. I’m a huge advocate for (Health At Every Size) and saying “suck it!” To the diet industry that permeates so much of “fitness”.
Health and fitness cannot be determined by what you look like or your BMI and I don’t weigh or measure my clients or put them on any diets. I encourage eating foods that make you feel good (which is different for every body) and moving your body in a way that is sustainable and makes you feel good about YOU!

Enough about me, comment below and tell me one way you like to move that brings you joy! 👇🏻😎 (I love dancing 💃🏻)

27/08/2022

New studio. Who dis?
It’s been over a year since my last post. A lot has changed! One of the biggest changes has been renting my own studio space in this awesome building and being part of a collective of other women doing healing and movement work.
I am currently accepting 2, maybe 3, new clients for in-person training. If you’re interested DM me to see if our schedules jive, you want a consultation, or to even just ask questions as to what training might look like!

12/11/2020

You are enough.

If no one has told you lately, you are enough. As is. But...you don’t need to hear it from me as much as you need to hear it from yourself.

I challenge you to take 1 minute out of your day, look at yourself in the mirror and tell yourself “I am enough.” Look at the parts of your body that make you cringe or maybe you don’t like to look at. Look at those dimples, those folds, those wrinkles...whatever it is...look at those parts and repeat again, “I am enough.”

The most important person that can ever love you is you. Start small and build from there.

Move your body to show it love, not punishment. Feed your body to show it love, not calculated restriction. Share who you are with the world out of love, not needing admiration.

“Wanting to be someone else is a waste of the person you are.” -Kurt Cobain

Be you and love you.

Struggling with this? Hit me up in DM’s and let’s chat.

17/10/2020

How many chips are in my tortilla soup?!

I don’t know...I didn’t count them...this time. This is what can look like.

I have spent years counting calories/macros (ex. chips) in order to control my body. I would have counted out 7 chips knowing that a full “serving” of corn chips is typically 14 chips, 140 calories, and 17g carbs. I would have also counted the 3 chips I ate while dishing up my soup and logged them. This would all be AFTER I had entered the whole soup recipe in MyFitnessPal, calculating how much soup I made, and then stressing on measuring out how much soup I had dished up and making sure I got equal amounts of broth and solids so not to get more unintended calories 😰

I came to realize I wasn’t fully enjoying my food in doing this and I was creating more stress around eating than I needed to. I was also telling my body I didn’t trust it.

When you send the message to someone that you don’t trust them things get awkward. I had...and still have...an awkward relationship with my body and I don’t want that! I want to give my body back the trust it deserves. To tell me when it’s hungry, how much is enough food, what sounds delicious and nourishing.

All too often in our culture we strip our bodies of their innate knowledge. We tell kids to clean their plates, or that it’s not time to eat yet- that they have to wait, or that it’s time to snack because this is the window we were given.

What if we just tuned out all the external cues and tuned back into our bodies?

Would you trust the process?

13/10/2020

No fun captions, no stylized pictures, just me being serious about YOU getting out there and voting.

07/10/2020

Get off the damn scale and let’s talk about what else “fitness” can look like!

I hiked the “M” trail in Missoula today WITHOUT STOPPING! The last time I hiked this trail was just over two years ago and I stopped at almost every switchback turn; I think there’s like 12+ turns. I HAD to. My lungs were burning and I needed to catch my breathe 😮😰 And...to top it off? I weighed less then than I do now...about 15lbs less😉

Today was not fast, I made it up the approx 3/4 mile, 643 foot incline in 22 mins, BUT I kept moving the 👏🏻whole 👏🏻time👏🏻 I spent 2 mins at the top (took in the view snapped a couple pics) and my heart rate dropped almost 50 beats per minute in that 2 minutes (170 BPM down to about 126 BPM)! 🤯

To put it simply, it’s a great sign of cardio health how well your HR can drop when you’re in “recovery mode”.

You may wonder what I’ve done in two years to increase my cardio capacity...

Spinning? NOPE
Hours on the treadmill? NAH
Running? 🤣 HAHAHAHAHAHAHA

🥁 roll...WEIGHTLIFTING 💪🏼🏋🏻‍♀️🦵🏼

Weightlifting/resistance training has been my main form of exercise VERY CONSISTENTLY the last two years and I have purposely built in lifts, rest times, loads that would help me increase my cardio capacity and IT HAS PAID OFF!

Unsure how to build cardio into your routine? DM or comment below 👇🏻

05/10/2020

Are you breaking your back deadlifting?

Any client I train to do any loaded hinge move (think deadlift, kettlebell swing, Romanian deadlift, etc.) I always program upper back accessory work.

Why if the purpose of the hinge movement is to load the legs, not the back?! 🤔

The load is being stabilized by the upper back! 😳🤯 I know...this was taught to me a few years ago and very shortly after starting to accessory train my upper/mid back (think lats, rhomboids, middle and lower traps) my ability to deadlift heavier weights increased dramatically!

Especially in a deadlift, you can see that my set up, once I’m at the bar, includes feet spacing, grip spacing AND the retraction and depression of my shoulder blades and contracting all the aforementioned upper/mid back muscles to hold the shoulder blades in place.

If I were to relax or release my shoulder blades, letting them “round” forward, while I’m loaded the bar would drift away from me and likely cause pulling or straining to my lower back which would take the brunt of the load trying to keep it in place. You want a nice “vertical bar path” (straight up and down) with a deadlift.

Tag someone you think would find this information helpful 👇🏻👇🏻

12/08/2020

Continuing to get back in the groove with my workout routine and feeling AWESOME! I didn’t realize how badly not working out was messing with my mental health 🤯😳 until I got 👏🏻back 👏🏻at👏🏻it!
This is one of my favorite upper body exercises: Bent Over Barbell Row w/ Supinated (underhand) Grip. This is great for upper and mid back, lats, and arms 💪🏼 Definitely a great move to help strengthen your upper body for Deadlifts on leg day 🦵🏼so you’re loading and stabilizing with your upper back and not your low back 💥 😣
Everyone has their version of self-care and what that means to them. Some of my self-care things:
👉🏻lifting weights
👉🏻saying “no” to things or people that aren’t adding value to my life
👉🏻taking a 20 minute nap when I’m feeling wiped out
Comment below, what is one of your “go-to” self care things? 👇🏻

09/08/2020

First workout back in over a month 😳 Yes, I am a trainer and hadn’t “worked out” in weeks 🤯 AND IT’S OKAY!
My advice to anyone just getting back into working out after some time off:
❌Go back to your former weights/reps
✅Repeat familiar, already know, movements.
❌Push yourself for time.
✅Warm up thoroughly with lots of active stretching and activation.
❌Be harsh on yourself.
For me I wanted a Push/Pull for both up body and lower body so I kept it pretty simple:
10 Deadlifts
10ea Arnold Press
10 Banded Air Squats
10 Plate Rows
10 Sit-ups
Workouts don’t have to be fancy to be effective.
I am looking forward to getting back to heavy deadlifting, but kept it light for today.
What’s your favorite workout move to go back to after some time off? Comment below 👇🏻

Address

59801–59804, 59806–59808

Website

http://www.kimberhollar.com/

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