KM Fitness & Nutrition

07/05/2021

Some days you’re going to have a s**t ton of energy & other days it’s going to feel like your dragging your butt.

This is a thing called life!

We need to learn to appreciate the good days and understand how to treat our bodies on the days that are a bit harder.

One thing I always say to my clients is “listen to your body.” It’s one thing to not have the motivation to workout out, but when your body is physically exhausted that’s when you need to re-evaluate things.

My rule of thumb is get to the gym or start your workout if you’re working out from home. By 15 minutes into the workout, if your body isn’t responding the way it should be then its time to stop and listen to your body.

PS: You’re not a failure if you stop nor will it hinder your progress. Better yet it will help your progress because your body will be well rested and not injured from pushing it too hard.

Listen to your body & have a great Monday Everyone

- K💛

07/01/2020

SWEAT ACROSS CANADA |.
SO EXCITED FOR THIS!!
Join me this Thursday for my first live work out!
with
・・・
Join 's Top Fitness Instructor Katelynn Van Engelen this Thursday, July 2 at 12 PM MDT as she takes over the IMPACT Instagram account to bring you a Legs and Shoulders Strength Workout as part of our free Sweat Across Canada weekly workout series, powered by !⁠
💪💪💪⁠
PLUS: Follow and and tag a friend in the comments below to be entered to win a Lebert HIIT System suspension and dynamic resistance trainer to add to your home gym!⁠

06/29/2020

Topics about strength training that need to be talked about |.

1. I don’t want to lift heavy because I don’t want to bulk up.
•To all women: First off we don’t have enough of the hormone testosterone in our bodies to become “bulky”

•For men & women: The only thing that’s going to make you become bulky is your nutrition. When we strength train we have to think about what macronutrients we are putting in our body to compliment our hard work in the gym.

2. I want to lose weight. So why would I incorporate strength training instead of more cardio?
• Answer: Cardio is not the answer to weight loss! Strength training and building LEAN muscle will transform your body and build up your metabolism in ways cardio can’t!! We have to remember with cardio sessions we burn calories in the moment but with strength training we’re still burning calories long after the workout.

3A. All I need is AB workouts so that I can lose my belly.
• Answer: I hate to break it to you but just doing ab workouts isn’t going to cut it! Your nutrition plays a huge role in how you achieve that desired 6 pack look. You can do all the ab exercises until you’re blue in the face but if you’re eating like garbage then you will never see that change. It’s true when they say abs are made in the kitchen. Let your ab exercises be a bonus to your nutrition and a way to keep your lower back strong!

3B: I just want to focus on getting a butt.
• Answer: If we focus on the same muscle group everyday then we will see no changes at all. When it comes to strength training you need to have a routine that allows for optimal rest in between muscle groups. For example if you want nice legs and a butt you wouldn’t train legs everyday. There would be no time for recovery and growth. You would just be sore and be more prone to injuries.

Split up your leg days. For example, have one day in the week that you focus on quads, then 3-4 days later focus on hamstrings and glutes. We need to be giving our muscles rest in order to build them and see change!

fitness

06/02/2020

05/29/2020

KM 6PACK OUTDOOR BOOTCAMPS |.

It’s here starting June 8th you have the option to join me for outdoor boot camps!
All bootcamps will run for 4 weeks at a time!!
Start to work out with your best buds again and enjoy the nice weather!
Due to COVID-19 all boot camps require you to bring your own equipment.
What's needed?
• A yoga mat
• Any resistance bands you have.
• Any DB’s you have!
• TRX optional
Here are the following times you are able to join:

• Tuesday & Thursday 6PM (DOWNTOWN)
• Monday 6PM (SOUTH).
* All details about location and to how to register is posted on my website!
Tag your bestie and let's have some fun! Register by signing up on the link in bio!

05/06/2020

KM Fitness Philosophy | .

”It's more than just an image!”

With over 10 years of experience and knowledge in the fitness industry my philosophy is more than just obtaining an image.
Fitness falls into the category of health. Something we all need to obtain to live our best life. That goes for both physical and mental health.
My approach with clients is to increase their quality of life through fitness and nutrition. This comes with knowledge and expertise in both fields. Clients learn how to train and fuel their bodies properly in order to reach their goals.
You'll learn how to lose weight, train efficiently and feel confident in your own skin. Most of all you'll have fun doing it!
You don't need fad diets, weight loss pills and to overtrain your muscles to obtain results! You need knowledge and accountability!
🔑: KNOWLEDGE is POWER!!

05/01/2020

Visualization |.

What moves you?
Where do you see yourself succeeding?
We all use our minds to create what we want to bring into our human experience. But it’s not enough to just THINK about it. You must VISUALIZE it, become it and you must feel it.
Fitness is just that! You can’t succeed if there is no visualization. Sure we would all love to THINK we will become fit if we start training on a weekly basis but there are key points missing.
First we have to visualize what it is that we want to achieve. Then we have to become the dedicated person with NO EXCUSES! One that visualizes themselves waking up everyday to get their workout in and eat to fuel their body right. Lastly we have to feel it. We have to feel the energy that comes with working out everyday.
Having a vision takes time and doesn’t always come easy. During this time we are forced to stay home, so make time and sit with your thoughts. Visualize to become unstoppable! Your future self will thank you for the time you took to really put your vision into reality.

📸:
Make up:
Outfit:

04/28/2020

TRX BACK & ABS |.
Add this one into your routine.
• 4 sets total for each exercise.
- 2 sets at 10 reps
- 2 sets at 40 seconds.
- All unilateral exercise you will complete full amount of reps/side!
-S.S= Superset.
▫️Seated Wide Rows S.S with Reverse Tucks. ▫️Inverted Rows S.S with Falling Rotation & Press. ▫️Plank Single Arm DB Row S.S with Side Plank Tucks.
Remember with TRX the more angle you're on the harder the exercise is!
No lower back engagement🙅🏼‍♀️.
No MOMENTUM🙅🏼‍♀️.

Link in bio to sign up for more online workouts with me💪🏻.
Enjoy!

04/03/2020

Let's Foam Roll | .

With the increase of home workouts these days, we need to make sure we’re incorporating both stretching and foam rolling (self- myofascial release) to our routines.

Foam rolling is a stretching technique where gentle force is applied to muscle fibres that are clustered together in a knot. This added pressure allows for the knot of muscle fibres to go back to their original alignment, releasing muscle tension.

Foam rolling can be done both before and or after your workout.

🔺Pros before a workout:

• Will increase the elasticity of the tissue.

• Increase ROM!
- great to do before a big leg day to get nice and deep in your squats.

• Increases blood flow to the muscle.

🔻Pros After Workout:

• Increasing blood flow and oxygen to to the worked muscles helping with recovery time.

• Always compliment foam rolling with regular stretches for your worked muscle groups.

Here is some foam rolling you can incorporate before or after a leg day!

1. IT BAND
2. QUADS (Double & Single leg)
3. HAMSTRINGS
4. GLUTES.

Enjoy!