Fitness and Nutrition Coach

09/08/2022

Heard this on a podcast yesterday.

Honestly no words needed on this one.

26/07/2022

Just something about this quote ya know 🥸 it’s provocative- gets the people going.

26/08/2020

Get out of your own way.

Step into the comfort of the unknown.

Watch as the beauty of your life unfolds.

25/08/2020

I remember the moment so vividly.

I was talking to someone and I was really into this person. One night after work we met up with a bunch of said person's friends.

This is the first time I was meeting that person's friends and I was really excited.

All the boys were there and I a) love meeting new people and b) love chillin' with the boys.

I was wearing a hat and quite frankly didn't look my best because I had just gotten off work-bartending.

So here we are all chatting having a few beers things were going great. They seemed to like me and we all got along well. I vibe with this, it's important for me to get along with the person I like friends.

AND THEN.. haha here it is. ( I laugh about this now because it's years later but I tell you this truly freaking scarred me and made me SO SAD.

We're gathered round all laughing, drinking. I remove my hat.

In the DEAD SILENCE of the group of 12+ people one of their friends looks at me with this wide eye look and says...

"yikes you should put your hat back on."

!!!!!

My heart raced dude. I was so embarrassed.

Why? because this guy literally in front of strangers that I was trying to get to know had just spotted and then disclosed with zero remorse my BIGGEST INSECURITY.

Which if you haven't put together is this big ol' dome piece I got in between my eyebrows and my hair line.

I was mortified. literally mortified. I started sweating and reluctantly kept the hat off for a moment because- you know ego- before I slyly slipped my comfort zone right back on my head.

I still think about this moment.
It really really rattled me.
My emotions, my acceptance and my overall feelings toward the person I was talking to quickly changed from excitement to humiliation.

No one stood up for me.
No one said anything.
Which was validation of my insecurity once more.

Here's what I did.

After that meeting I went back home alone, I thought about the comment. I stared in the mirror.
I was sad, I was upset , I wanted a different face. A different forehead.

I looked, get this, at hair implants that could possibly lower my hairline. HAHA

And then I put my big girl pants on and realized:

Everyone has insecurities. everyone has something about their body they wished they could change. everyone.

was I humiliated? yes
was I sad? yes
was I going to let this comment and fear override my confidence and internal thoughts about myself? (momentarily, yes) but overall NO.

I started accepting myself.
I started saying nice things to myself.
I started to wear hats less.
I started to embrace the one thing about me I wanted to change forever...

in hindsight I am glad it happened because without that I wouldn't have been put into reflection mode, I would have stayed in fear mode.

Moral of the story:

LOVE YOURSELF.
No matter what you think you have that you want to change but ultimately cant you are far more beautiful than you think.
no one see's your insecurities like the mind of the ego.

let the negative thoughts be.
be kind to yourself.
know if you have a working brain, a home, a warm shower, shoes on your feet, ability to read and write.

THAT YOU MY FRIEND, HAVE GOT IT GOIN' ON! (& are luckier than most)

This life is not about looks; its about your values, who you are as a human, how you treat others, the actions you take, the thoughts you think, what you leave the earth behind with.

Nobody is leaving this earth lookin the way they came out. We all age, we all get old. who you are as a human is the ONE thing no one can take from you.

thanks for reading if you did, tell me your insecurity in the comments below.

24/08/2020

-i will make this short in sweet-

BEST LESSON I HAVE LEARNED IN MY LIFE TO DATE.

(thanks for my daddy, for this one!)

FOCUS ON WHAT YOU CAN CONTROL. If you can't change it move on.

There's no sense in worrying about things that are uncontrollable.

You spill coffee on yourself in the car on the way to work.

You can:

1. Get mad as hell and let it affect you for the entire day. (what a waste of precious energy if you ask me)

2. Realize you can't do anything about it. Dust (wipe) it off and move on.

Make a joke. Smile at ya self.

CONTROL WHAT YOU CAN CONTROL.

Moving on....

23/08/2020

22/08/2020

Kami Wisdom

WHO AM I?

I remember thinking this many many times in my early to mid twenties (lol sometimes still, I am 26)

I felt like I had lost, re lost and lost many times more, my identity.

I was no longer a kid, not really an adult. Trying to make adult decisions.

What job will I have, what career do I want to pursue, how will I pay my bills, where will I live.

These things changed many, many times. As did my identity.

I was once the life of the party.
A bartender.
Poor.
Studying something I wasn't really in love with.
The 'fit' girl.
the girl who could hang with the boys.

These identities haunted me, I felt like I wanted to change but also hold onto the things that made me, well me.

I was scared to shed the things I was once known so well for.
The things that I had many friends because of.

It took many times over and over of me:

not being able to pay my bills.
being so bored at a party and HATING myself the next morning.
being stuck in an industry that was feeding my addiction and unhealthy lifestyle.
hanging out with people and having conversations that literally drained my soul.
feeling like I was literally lost and had no direction in life.
being alone- very alone with my thoughts.
hating the jobs I was working-and the amount of hours.

You see it took a lot, many years for me to say I had had enough.

Enough of the faking it. Enough of the just doing it to socialize, make money or 'this is how my 20's are supposed to feel' until I wanted more.

and I was willing to do whatever it took to get there.

Look I know we gotta make ends meet. We gotta do things that don't necessarily make us HAPPY 24/7.

But you can question that. You can deviate from the norm. (honestly f$%& the norm) what is normal anyways.

See this life is tooooo short for that. This life is over and done in the blink of an eye.

So instead of asking who am i? I started to switch my language to who the hell do I WANT to BECOME!

I started to step away and enjoy different things. Feed my soul with richness. (not $$ but actual tangible things)

I started to get to know myself and things in my life started falling together.

I finally had figured out what DIDN'T make me happy. Time to figure out what the heck actually did make me happy.

I challenged the norm.

and I expect you to do the same.

you get to live. you get to breathe. you get to work. you get to make choices.

why not make the choice on what your life will become.
start to figure out what makes you happy. truly happy. what your soul enjoys and thrives in.

Once you do I swear the pieces of your life fall in front of your face like a puzzle. everything just starts to happen.

So question: WHO ARE YOU??
wanna work on getting better from the inside out? DM me let's chat, let's work through it together.

I've been through the ringer. maybe I can provide some guidance for ya!

Thanks for reading, if you did, tell me your favorite color in the comments below ;)

Coaching link in bio :)

signing out- coachkwizz

22/08/2020

WHO AM I?

I remember thinking this many many times in my early to mid twenties (lol sometimes still, I am 26)

I felt like I had lost, re lost and lost many times more, my identity.

I was no longer a kid, not really an adult. Trying to make adult decisions.

What job will I have, what career do I want to pursue, how will I pay my bills, where will I live.

These things changed many, many times. As did my identity.

I was once the life of the party.
A bartender.
Poor.
Studying something I wasn't really in love with.
The 'fit' girl.
the girl who could hang with the boys.

These identities haunted me, I felt like I wanted to change but also hold onto the things that made me, well me.

I was scared to shed the things I was once known so well for.
The things that I had many friends because of.

It took many times over and over of me:

not being able to pay my bills.
being so bored at a party and HATING myself the next morning.
being stuck in an industry that was feeding my addiction and unhealthy lifestyle.
hanging out with people and having conversations that literally drained my soul.
feeling like I was literally lost and had no direction in life.
being alone- very alone with my thoughts.
hating the jobs I was working-and the amount of hours.

You see it took a lot, many years for me to say I had had enough.

Enough of the faking it. Enough of the just doing it to socialize, make money or 'this is how my 20's are supposed to feel' until I wanted more.

and I was willing to do whatever it took to get there.

Look I know we gotta make ends meet. We gotta do things that don't necessarily make us HAPPY 24/7.

But you can question that. You can deviate from the norm. (honestly f$%& the norm) what is normal anyways.

See this life is tooooo short for that. This life is over and done in the blink of an eye.

So instead of asking who am i? I started to switch my language to who the hell do I WANT to BECOME!

I started to step away and enjoy different things. Feed my soul with richness. (not $$ but actual tangible things)

I started to get to know myself and things in my life started falling together.

I finally had figured out what DIDN'T make me happy. Time to figure out what the heck actually did make me happy.

I challenged the norm.

and I expect you to do the same.

you get to live. you get to breathe. you get to work. you get to make choices.

why not make the choice on what your life will become.
start to figure out what makes you happy. truly happy. what your soul enjoys and thrives in.

Once you do I swear the pieces of your life fall in front of your face like a puzzle. everything just starts to happen.

So question: WHO ARE YOU??
wanna work on getting better from the inside out? DM me let's chat, let's work through it together.

I've been through the ringer. maybe I can provide some guidance for ya!

Thanks for reading, if you did, tell me your favorite color in the comments below ;)

Coaching link in bio :)

signing out- coachkwizz

21/08/2020

"I need a break"

For the majority of us the gym has not been consistently in our lives everyday for years.

Yo, I get it.

I took a freaking hellacius break from the gym like a whole year. It has been my biggest break to date. Probably since I was 15.

June 2019-June 2020 I barely even touched a gym door.

I am not as strong, have as much muscle tone as I previously did. AND THATS OKAY!

Look we all take breaks from things we either enjoy or know are good for us. It's totally normal to not be consistent especially when we're not working towards a goal right?

So here you are ready to get after it, maybe a pandemic has happened, maybe you traveled, started dating someone WHATEVER IT WAS/IS here are a few tips to get back into a groove.

1. START SMALL-smaller weights, smaller workouts (time/volume), smaller goals.

Instead of 6 days/week try for 3.
Instead of 135lb warm up try 90lb or less.
Instead of eating salads and chicken breast. Eat normal food and work to integrate more healthy foods into your day.

Drink Water
Start a sleep schedule
Eat some color
Have compassion for yourself.
Take it easy.

Remember, you are a flower.

You don't plant a seed and expect it to grow into a beautiful flower overnight.
You have to water it, provide the right environment, give it love, AND TIME.

You are a flower. Give yourself time to blossom. But remember you must plant the seed in order for the process to start. JUST START. SOMEWHERE.

17/08/2020

Kami Wisdom

17/08/2020

This is a romaninan deadlift using dumbbells instead of a bar.

Cues:
Stand tall with feet shoulder width apart!
Lock your shoulder blades back and keep the chest high in the starting position.
Hips go back first
Let the weight naturally come down as you push hips back
Reach for mid shins and squeeze glutes to come up to starting position,

This is a GLUTE & HAMMY exercise you should feel your hamstrings tighthen at the bottom and feel your glutes SQUEEZE at the top!

I recommend 6-12 reps here 3-4 sets, with 0-60 sec rest inbetween sets.

15/08/2020

Soft flex with tha boy Petey!!!

HAPPY FRIDAY!!🎉

13/08/2020

TREAR YOURSELF LIKE A BFF!!

For real though too many times our worst critic is the one inside our heads.

I’ve been there.

Depressed
Anxious
Never felt good enough.

Sometimes I still feel this way. But it is my my unconscious mind that leads me down this path.

Once I notice (awareness) the thought. I explore (feel) it. I then correct (conscious thought) my thought and sweep a positive one right next to it.

It works.

Start to notice your thoughts.

What do they say in hard times, what are you vulnerabilities?

How do you handle them?

A simple mindset shift can help you get through this.

1. Awareness
2. Feel it
3. Replace with positive thought
4. Hype yourself TF up.

Unconscious->conscious and present.

Present always wins.

Stay sane my friends. Times are weird 👽

12/08/2020

I’m spillin some knowledge today.

The holy grail of info. How tf do I set my calories.

Depending on your goal, body weight and exercise level this can all change.

But I want to make it simple.

I want to make it so that everyone understands.

Here’s how to set your maintenance calories. Wanna know how to lose or gain?

DM let’s get a plan for ya 😊

11/08/2020

How to maintain posture throughout daily life and during workouts!

Pelvic positioning is important:

It sets the tone for your upper and lower body to stabilize as efficiently as possible.

If you have

😫 low back pain
😫 sit all day at a desk
😫 have a weak core

You are susceptible to the pelvic tilt.

But look no further there is a simple cure.

The most effective one is awareness of your posture. ✅

Practice squeezing and engaging you glutes to activate them throughout your day.
10 sec hold/ 10 sec release.

Check yourself in the mirror is your pant line neutral (straight)?

Fix it by tucking your hips under (anterior pelvic tilt)

Pushing hips back and neutral (posterior pelvic tilt)

Your pelvic bone, which can be felt on both men and women should be vertical. Straight up and down.

It shouldn’t slope in ward / or outward \ it should be straight up and down |

10/08/2020

Bruhhh. It happened to me yesterday.

It used to happen all of the time.

And then I identified what was causing it. A viscous cycle that I HAD TO BE CONSCIOUS OF.

My trigger; drinking alcohol.

Honestly any amount gets me. I’m 4’11” 100 lb. I used to drink like a freaking fish and combine it with uppers to keep me going.

I lived in a world of anxiety to which I never thought I would escape.

I knew I had to get rid of something. But it took many, I mean many times of fu***ng up. Of pure frustration and hate towards myself to finally muster the courage to make a change and actually go through with it.

I had to take time away from people, identify what I wanted in life. What I NO LONGER wanted and what no longer SERVED ME.

The realization was pretty easy. Taking the steps to change was fu***ng hard.

Cutting out friends, saying no, getting called a “pu$$y” because I didn’t want another drink, or left to go home early.

The point is. You have to be very clear and real with yourself as to what you want in life.

You have to know that the changes you want to make may not all be easy. As a matter of fact most of them will be hard.

If you’re clear about a goal, and want to make it happen nothing can stop you.

Even a binge. Something that would rule me for 4-5 days and repeat constantly now doesn’t hinder me.

Am I perfect? No
Does it happen? Yes
Am I still learning? Absolutely

I am more clear with what my triggers are and what I want now more than ever.

I have complete control over my choices, take responsibility for them and march forward.

Love yourself through this process.

Keep going.

09/08/2020

Bruhhh. It happened to me yesterday.

It used to happen all of the time.

And then I identified what was causing it. A viscous cycle that I HAD TO BE CONSCIOUS OF.

My trigger; drinking alcohol.

Honestly any amount gets me. I’m 4’11” 100 lb. I used to drink like a freaking fish and combine it with uppers to keep me going.

I lived in a world of anxiety to which I never thought I would escape.

I knew I had to get rid of something. But it took many, I mean many times of fu***ng up. Of pure frustration and hate towards myself to finally muster the courage to make a change and actually go through with it.

I had to take time away from people, identify what I wanted in life. What I NO LONGER wanted and what no longer SERVED ME.

The realization was pretty easy. Taking the steps to change was fu***ng hard.

Cutting out friends, saying no, getting called a “pu$$y” because I didn’t want another drink, or left to go home early.

The point is. You have to be very clear and real with yourself as to what you want in life.

You have to know that the changes you want to make may not all be easy. As a matter of fact most of them will be hard.

If you’re clear about a goal, and want to make it happen nothing can stop you.

Even a binge. Something that would rule me for 4-5 days and repeat constantly now doesn’t hinder me.

Am I perfect? No
Does it happen? Yes
Am I still learning? Absolutely

I am more clear with what my triggers are and what I want now more than ever.

I have complete control over my choices, take responsibility for them and march forward.

Love yourself through this process.

Keep going.

09/08/2020

2 years and have spent less than 72 hours away from each other.

And for the most part it’s so much fun.

Who else would I move states, cities, quarantine with rather than ? Absolutely no one. Couldn’t have done it without you. 💓

Love you honey 🍯