Coach Molly Kieland, Seattle, WA (2026)

02/02/2026

My job as a coach is to give athletes a clear, proven framework.

The real growth happens when they learn how to use it.

took her macros, plugged them into my team’s custom nutrition GPT, and built:
✔️ A macro-aligned recipe
✔️ High-protein, balanced fuel
✔️ Meal prep that fits her real life

This is the goal of coaching.
Not dependence. Not perfection.

Skill-building. Awareness. Decision-making.

When athletes learn how to translate numbers into food, they become their own food detectives. Able to adjust, adapt, and stay consistent long after motivation fades.

That’s how sustainable results are built.

One informed choice. One confident rep at a time. 💛

Well done 🤘⚡️⚔️

🫶🏻 Coach

01/28/2026

Before I post anything else, I need to say this.

The world feels heavy right now, and I’ve been sitting with it, talking it through with the people closest to me.

I’m watching what’s happening with immigration enforcement, families being separated, and communities living in fear and it’s heartbreaking. And it’s made it feel strange to post about prep, progress, or personal wins like nothing is happening.

So let me say this clearly:
I care. I’m paying attention.

Social media can be a scary place. People can be cruel behind a screen and quick to assume the worst. That makes it hard to know how to speak without being misread. If I’m honest, I’m feeling a little messy and not totally sure how to show up.

As a transformation coach, I’m encouraged to share my athletes, my lifestyle, and my own competition prep to inspire women to believe in what’s possible. I believe in that work. I teach it. But right now, I’m holding a lot.

All I can do is all I can do.

What I can do is stay human, keep learning, and use my platform with care. And I can keep offering what I know how to offer: helping women become strong in their bodies and steady in their minds, while also showing support for those who need it most right now.

If you have trusted resources or organizations doing real work on the ground, please share them below so people can plug in.

Humanity has to show up for humanity.
🤍

01/20/2026

Remembering my father today…

Two years since he’s been gone.

I miss his 5am weather reports.

I miss his laugh.

I miss his sick sense of humor that I very proudly inherited.

I miss how he’d say my name with so much enthusiasm when I’d call: “Mol!!!” … and the last words I heard when he passed. That one lives in my bones.

I miss messing around in boats with my Pops.
I miss being at anchor reading books side by side.
I miss the endless trolling for “The Big One” 🎣

He was always the first one up. And as I got older, I couldn’t wait to find him so we could bu****it over coffee like it was an actual scheduled meeting.

I was his sidekick in all the projects. Varnishing boat decks, rewiring navigation systems, installing pumps. Basically unpaid child labor with excellent training. He trusted me as his right hand without question when I was way too young to understand how big that was. That kind of trust shapes a kid forever.

So many people used to say, “You are your father’s daughter. Two peas in a pod.” They were right. And honestly, that’s what means the most to me.

He and my mom gave me wings and told me to fly. They have always been so proud of me and boast to everyone like it’s their full time job. These words of affirmation have meant the world to me.

Captain Black, my Pops, I’m so grateful I still drive Grandpa’s truck. It’s my little way of staying close to you and my roots. 🤍 🛻

01/16/2026

💪 FLEX FRIDAY 💪

Come sit with us for a minute.

Every Friday, my team and I do a simple practice that has nothing to do with ego and everything to do with momentum.

We pause.
We look back.
And we name a win.

Not because we need gold stars, but because confidence is built by noticing ourselves.

Today, I’m opening this up to everyone here.

Your flex doesn’t have to be loud or impressive.
It can be:
• showing up when it would’ve been easier to check out
• making one aligned choice
• holding a boundary
• training even when your brain tried to talk you out of it
• or simply staying in the room this week

👇 Drop one FLEX (win) from your week in the comments.
Say it out loud. When we name it, we reinforce it.

I’ll be right here reading them with you.

Progress deserves to be witnessed and so do you. 💛

My 💪 for the week: ➡️ I got the last serving of the breakfast frittata 🍳 😆 and I’m progressing with my Fit Model posing 😅 (all thanks to 👙)

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✅😆🤘

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

Coach Molly Kieland

02/02/2026

01/28/2026

01/20/2026

01/16/2026

01/13/2026

01/04/2026

12/14/2025

12/12/2025

11/20/2025

11/14/2025

11/11/2025

09/04/2025

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