Coach Molly Kieland

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Seattle, WA
Coach Molly Kieland

Mission: To change the narrative around aging for women, one radical transformation at a time.

01/13/2026

… when we’re both super fans of my hubs

Thank you

01/04/2026

Stepping into 2026 facing fears ⚔️

It’s going to be a good year⚡️

LFG🤘

12/14/2025

Hermie stopped by for a little contrast therapy and stress reduction. Zero productivity guilt for this guy. Very on brand for Uncle Stukie and Auntie Molly’s house.

Tell Hermie he’s welcome back anytime, but next visit he’s spotting squats and tracking macros like the rest of us. 😏💪

12/12/2025

🚗 ROAD TRIP + MACROS = STILL ON TRACK

We’re in the truck for 4.5 hours today, and this is your reminder:
👉 Travel doesn’t derail progress. Lack of planning does.

Here’s exactly how I prepped my day so macros stayed boringly consistent (aka effective):

Meal 1 (at home):
✔️ Protein yogurt bowl
→ High protein, fiber, volume = strong start before we hit the road

Meal 2:
✔️ Egg white scramble
✔️ Bell pepper + spinach
✔️ Brown rice
✔️ Garlic chili (don’t skip flavor, ever)

Meal 3:
✔️ Barebells bar
→ Emergency protein

Meal 4 (leftovers = elite move):
✔️ Chicken breast
✔️ Brown rice
✔️ Bell pepper + green beans
✔️ Garlic chili
✔️ Packed in a soft pouch for easy eating on the go

🧠 Road Trip Macro Rules I Live By:
• Protein gets planned first
• Leftovers are road trip gold
• Simple foods travel best
• Convenience beats perfection
• One prepared day = zero “winging it”

This isn’t about being rigid.
This is about being resourceful.

As the athlete you’re becoming, you don’t wait for perfect conditions—> you create alignment wherever you are.

Save this for your next drive 🚙
And remember: consistency is built in the boring reps.

🤘Coach Mol

Scroll for inspo➡️

11/20/2025

Something was feeling off…

Finally all is right.
Mornings can officially begin🎅 ☕️

Getting festive AF over here🤘🎄

11/14/2025

The after 🔥 effect of Simple and Sinister.

Best 16min🤘

11/11/2025

🏋🏻Technique Tuesday
Deadlift Setup = 90% of the Lift

If your deadlift doesn’t feel strong from the floor, it’s probably not your strength, it’s your setup.
👉 Are you yanking the bar?
👉 Are your hips too high or low?
👉 Are you actually pulling tension before the bar even moves?

Let’s clean it up today.
Because the strongest deadlifts? They start before the bar leaves the floor.

🎥 Here’s your checklist:
✅ Hinge → Don’t squat into it. Watch how I “chop” my hips to the wall behind me. I do this before EVERY DL, Bent Over Row, KB Swing! Every-time it places me in my ideal hinge.

✅ Brace → brace for a punch to the gut. Inhale, tighten abs like you’re about to get gut punched, then freeze ribs and pelvis in place- no flaring, no collapsing 🥊

✅ Slack pull → Engage tension before lift-off (bar clicks into place before it lifts)

✅ Then→ leg press through the floor and push the earth away (like a leg press). The Deadlift is a pushing exercise, not a pull! has the best visuals for this🤘

Remember: if your arms are doing the work, your setup failed you.
🔁 Your turn! Drop in comments:

1️⃣ What stance are you using right now: Conventional, Sumo, or Semi/Frog?
2️⃣ What part of the setup do you still question? Let’s break it down.

Your strongest lifts don’t happen by chance, they happen when setup is repeatable and intentional.

🙋🏻‍♀️What I’m working on right now➡️ taking slack out of the bar EVERY rep with a hook grip. You might notice some reps I skip this step. FAQ = you can’t out cheat a sh*tty deadlift✅😆🤘

10/31/2025

14 years of love, loyalty, and the best memories stamped on our hearts.

Happy birthday, Po 🖤🎃
My Halloween boy. My whole world.

10/30/2025

Gotta love a good pun

09/04/2025

✨Critical Thinking Thursday ✨

I just shared this video and question with my team, and it hit me hard: we are all facing our own version of a comfort crisis. The only way we push through it is by naming it and putting it out there.

So let’s hear it…
👉 Where are you noticing comfort creeping in and holding you back?
👉 And what’s one way you’re ready to lean into the right kind of hard?

It’s not real until we put it in the universe. Drop it below ⬇️

Most people run from discomfort—or they chase it in unsustainable extremes. True transformation lives in the middle. It’s about productive discomfort: the small, consistent challenges that build identity and strength over time.

Not flashy. Not overnight. But like watching a tree grow—slow, steady, and impossible to ignore once the roots are deep. 🌳

The takeaway: Boring wins. Becoming someone who does hard things every day is more powerful than any quick-fix tactic.

🔥 Question for you: Where in your life do you need to lean into the right kind of hard—not avoiding it, not going extreme, but finding the sustainable challenge that will make you stronger?

For me right now, it’s stepping into the identity of a successful fitness competitor. That means I have to show up for all of it…even my posing practice 🤪

Please share in comments❤️‍🔥

🫶🏻Coach Mol

09/03/2025

Here’s to my oldest friend—the one I’ve loved since we were 3 years old. We grew up nextdoor, barefoot in the woods, singing Annie on the front porch, Halloweens (Strawberry shortcake😆) birthdays, endless Barbie marathons, soccer games, boating trips, softball, me taping your b***s, sneaking out, parties at your house, Whidbey summers… and now here we are at 50, still thick as thieves.

To have someone who’s been part of every chapter—childhood, chaos, celebrations, heartbreaks, and everything in between—is one of the greatest gifts of my life. Our friendship is proof that roots run deep and true connection only grows stronger with time.

Grateful beyond words for you. Here’s to the past five decades and to every adventure still ahead of us. 💜✨

I love you

Address

Seattle, WA
99362

Website

https://linktr.ee/coachmollyk

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