Kiana Joy Fitness

02/28/2022

✨Static vs Dynamic Stretching✨
And when to use them! 🧘🏻‍♀️
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Static Stretching is used typically after a workout or while the body is at rest. It involves various techniques that gradually lengthen the muscle to an elongated position, usually held for 30 seconds - 2 minutes. Benefits of Static Stretching include better ROM/Flexibility, Reduce muscle Soreness/Stiffness, Faster Recovery, Lower Risk of Injury, etc.
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Dynamic Stretching is active stretching, you don’t need to hold these, typically used during warm ups and often mimic exercises or activities that are about to be performed. Dynamic Stretching also improves Body Awarness, Speed, Agility, and Acceleration.
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02/24/2022

GRATITUDE can change an Attitude,
Are you practicing?
Whether it’s self talk, journaling, or maybe even a vision board.
5-10 minutes a day can change your whole perspective from a negative to a positive. Practicing Gratitude can help relieve stress, aid ptsd, increase mood/emotion/sleep, and help build hope for the future.
Personally it has helped a lot with my depression and anxiety, it keeps me in the now instead of worrying about things that haven’t even happened yet, and may not ever happen lol.
It all started with a list
Today I am grateful the sun is shining and I am able to feel the warmth on my skin. 
Today I am grateful for the ability to cook nutritious meals.
Today I am grateful that I get the opportunity to move my body and lift some weights.
Today I am grateful for my friends and family!
What are you grateful for today?
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02/11/2022

Vote Down Below:
🍑 for Leg Day
🍒 for Upper Body
🚚➡️ SWIPE to see my Vote 😘

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👖:
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01/28/2022

01/14/2022

10 Years later and I’m still a Crispy Lil Chicken Nugget 🐣

10/30/2021

Ever set off a couple fireworks in a bonfire?.. don't recommend 😂😂🎇🔥
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10/20/2021

YOU vs YOU
One of many reasons why I love the gym 🥰
Always chasing to be that better version 💕
that vision and goal that keeps you going 😤
Fighting the demons and the struggles of the day to get you to the next 💪🏼❤️‍🔥 the gym doesn't only bring power... it brings CONFIDENCE 😘
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10/08/2021

"Yo Bro, who got you smiling like that?" 👀👀
Time ⏰

*Back in 2018 I had one goal, being small, always chasing a petite figure and never quite satisfied. 😢Allowing my body to only intake 1,400 calories while simultaneously trying to exert all my energy through exercise morning to night. 🏃🏻‍♀️ I didn't understand why I didn't look the way I wanted and why my mood always fluctuated. I thought I was healthy for going to the gym and for no longer using food as an emotional support tool. In reality I was extremely overtraining and under-eating. A few injuries and life lessons later we're here in 2021 where my goals are almost the complete opposite from when I started. I am now taking in 3,000 calories, I've lowered my training volume, increased my training weight, and actually incorporated much needed REST DAYS!
If I could go back I'd tell myself these 3 things:
1. You DO NOT have to drop weight before you can start building muscle to look toned. 💪🏼
2. You DO NOT have to be in a sever caloric deficit 365 days of the year (this will do more harm than good, your body needs fuel to function.)
3. Your relationship with yourself MATTERS❣️ Even if it's 10 minutes a day, check in.
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10/02/2021

Summer Still in Session 🏝🌞
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09/30/2021

It's okay to feel a lil vulnerable 💖
to be our true selves, to show passion, care, and all the colors that make us unique.
Vulnerability brings Power 🔥
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09/17/2021

🗿🌴🌺
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09/16/2021

The cleanest 295lb has ever felt 👌🏼🥰
I just have to remember to let go of the breathe 😮‍💨
Early on in my fitness journey I was under the impression that holding my breath would allow me to be stronger, it's actually the reverse, funny how that works. Improper breathe control can lead to injuries, quickened fatigue, dizziness, and increased blood pressure, which can ultimately lead to fainting. The benefits of proper breath work can actually improve performance! Making sure the body is getting all the oxygen efficiently❣️
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09/09/2021

I use to be under the impression in order to start building muscle I had to initially drop fat through cardio... BOYYY 👏🏼 was I wrong 😅
Fun Fact: Cardio only burns 1/3 of the fat cell ☠️
2/3 from resistance/weight training 💪🏼😤
I didn't actually start noticing a change in muscle development until I dropped my cardio to a low-moderate level, more walks - less sprints.
I was in this mindset I had to look a certain way before i could even ask for help or guidance. I'm here to tell you YOU DON'T❣️ Everyones Journey starts somewhere, and you can start TODAY! Make the Time, See the Results, and I will keep you ACCOUNTABLE❤️‍🔥
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09/02/2021

My Neck 👏🏼 My Back 👏🏼
👁👅👁 My Biceps & My Lats 💪🏼

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08/31/2021

Honestly been a hectic week.. and it's Tuesday.
keeping me focused and energized because you know I'm still making time 💪🏼😤
Always coming back for the Blue Razz 😝
What's your favorite flavor of pre? 🤔
Use Code: KJoy20 to save 💸

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08/27/2021

Do you prefer your Space Buns High 👽 or Low ☠️
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