Category: Fitness

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 […]

Chocolate Cultured Coconut Milk Late-Night Snackin’

Chocolate Cultured Coconut Milk Late-Night Snackin’

Here’s a yummy post-workout or late night snack that legit reminds me of chocolate mousse! PSA: If you aren’t dairy-free, you can also make it with Greek yogurt! It’s creamy, chocolatey, yummy & full of probiotics, vitamins & nutrients & it won’t leave you feeling […]

KITK’s Take On Breakfast & My Tips

KITK’s Take On Breakfast & My Tips

Here are my breakfast tips! I do fasted workouts & eat a big breaky post workout within a window of 30 minutes-1 hour after. To read more about fasted workouts, click here: Fasted Workout Update When it comes to breakfast, my focus is protein & carbs, […]

Fasted Workout Update

Fasted Workout Update

I’ve been doing fasted workouts for about a month now & I wanted to give it a fair shot before giving you guys an update about how I’m feeling! Here’s my initial post all about it: The Benefits Of Fasted Workouts & Why I’m Trying It […]

Let’s Talk High-Intensity Interval Training (HIIT)

Let’s Talk High-Intensity Interval Training (HIIT)

That post-HIIT « crash on your mat » feeling… if you know, you know! Let’s talk HIGH INTENSITY INTERVAL TRAINING! WHAT IT IS: A workout alternating between short intense bursts of activity & fixed periods of less intense activity or complete rest (ex: sprint for 1 min., […]

The Nitty-Gritty On Why I Don’t Stop Eating Past X Time

The Nitty-Gritty On Why I Don’t Stop Eating Past X Time

Do I stop eating past a certain time? All the information about stopping carbs at X time, starting to fast at X time & no fruit at night is SO overwhelming, right!? Short answer: Nope! Long answer: BTW, I’m not saying this is the best/right […]