Fitness

Full-Body Blast ft. Core & Cardio Finisher

Full-Body Blast ft. Core & Cardio Finisher

Started 2019 off doing one of the things I love most! Nothing like an early AM sweat to make me feel energized, strong & ready to take on the day! Here’s a recap of this morning’s full body sweat. Repeat the full circuit 1x or do […]

Full-Body Sweat Anyone?

Full-Body Sweat Anyone?

They say don’t skip a Monday. I say don’t skip a Sunday! Here’s this morning’s FIRE sweat sesh! For the supersets, alternate between the two exercises & take the rest you need in between sets! Superset: 12 bicep curls, 12 hammer curls (3 sets): do the […]

Quick Resistance Band Hotel Gym Workout

Quick Resistance Band Hotel Gym Workout

Vacation doesn’t mean you have to skip your AM workout, even if you have to cut it shorter! Here’s a quick but effective lower body (& a bit of shoulders) burn that’ll make you break a sweat & start your day off right! All you […]

Post-Holiday Fat-Burning Workout

Post-Holiday Fat-Burning Workout

Always make sure to take rest as needed & adjust the exercises to suit your needs (you can always do them without the dumbbells to lower intensity). Bulgarian split squats with bicep curl (3 sets of 12 reps per side) (if you don’t have access […]

To Weight Or Cardio First?

To Weight Or Cardio First?

WEIGHTS OR CARDIO FIRST?! It depends! IF YOUR GOAL IS TO TONE, SHAPE UP, LOSE WEIGHT &/OR INCREASE MUSCULAR STRENGTH: Strength training then cardio. When you start with weights, by the time you get to cardio, your anaerobic energy system (the one that functions without […]

KITK Workout: Lower Body & Back Burn

KITK Workout: Lower Body & Back Burn

Take rest as you need it & adjust weight to fit how your body is feeling! We used machines, but you can also use dumbbells! GLUTE ACTIVATION Repeat each set 3x Banded side leg raises (10x each side) Banded leg kickbacks (10x each side) Banded […]

Kelly In The Kitch Meal Prep Service Details

Kelly In The Kitch Meal Prep Service Details

I know, meal prep isn’t easy & you don’t always have the time! It requires planning & a lot of discipline & commitment if you want to see consistent long-term results & sometimes, reality is, life & priorities get in the way! That’s where I […]

What You Need To Know About Progressive Overload

What You Need To Know About Progressive Overload

Let’s talk progressive overload! Something I get asked about my fitness journey is If I gradually increase the weight I use when practicing same or similar exercises. YES! It’s super important to do that as you continue to progress in order to place more demands […]

My Mentality With Goal-Setting

My Mentality With Goal-Setting

My mentality when it comes to goal-setting is commit to the short-term realistically attainable ones, the ones that don’t overwhelm you so much that you get discouraged & lose your sense of commitment altogether. An unrealistic goal doesn’t make you more of a go-getter or […]