Training Schedule | KD Elite Fitness

top of page

Weekly Sessions (1).png

Updated for Summer 2025

Schedules are subject to change—book a call with Krisha

to get the most up-to-date information.

CONTACT

KD ELITE TRAINING + NUTRITION

INFO@KDELITETRAINING.COM
503.709.2892

©2022 JENNIFER POST I STILO DESIGNS

📌 If we're going to talk about your health, energy, and strength... I think it's only fair you know exactly who's in your corner.

This is me. In all my multi-hat-wearing, chaos-managing, passionate, and purpose-driven glory.

⬅️ Swipe through for a proper re-introduction.

I believe the best coaching relationships are built on real connection. You should know that your coach has been through the "I'm last on my own list" phase, understands the heart-swelling pride and ache of motherhood, and has taken a brave leap to follow a calling.

That's the perspective I bring. It's why my method isn't about adding more to your plate—it's about building a strong, energized you so you can handle that plate with more joy and less fatigue.

If you're looking for a real person to guide you, not just an Instagram expert, I might be your girl.

📌P.S. My DMs are always open for real talk. No pitch, just connection. Say hi!

#FitnessCoach #OnlineTrainer #PersonalTrainer #MomLife #WorkingMom #EntrepreneurLife #CareerChange #HealthJourney #WellnessCoach #WomenSupportingWomen #Authenticity #RelatableFitness #BusyMomFitness #HolisticHealth #CorrectiveExercise #StrongWomen #KDEliteFitness #RealTalk #Introductions

📌 If we're going to talk about your health, energy, and strength... I think it's only fair you know exactly who's in your corner.

This is me. In all my multi-hat-wearing, chaos-managing, passionate, and purpose-driven glory.

⬅️ Swipe through for a proper re-introduction.

I believe the best coaching relationships are built on real connection. You should know that your coach has been through the "I'm last on my own list" phase, understands the heart-swelling pride and ache of motherhood, and has taken a brave leap to follow a calling.

That's the perspective I bring. It's why my method isn't about adding more to your plate—it's about building a strong, energized you so you can handle that plate with more joy and less fatigue.

If you're looking for a real person to guide you, not just an Instagram expert, I might be your girl.

📌P.S. My DMs are always open for real talk. No pitch, just connection. Say hi!

#FitnessCoach #OnlineTrainer #PersonalTrainer #MomLife #WorkingMom #EntrepreneurLife #CareerChange #HealthJourney #WellnessCoach #WomenSupportingWomen #Authenticity #RelatableFitness #BusyMomFitness #HolisticHealth #CorrectiveExercise #StrongWomen #KDEliteFitness #RealTalk #Introductions

📌 Sometimes, you need to step away to remember exactly why you stepped up in the first place.

▶️ The last few months offline gave me space for a powerful realization: The health and fitness space is loud. It’s full of complex pitches, quick fixes, and empty promises that leave busy professionals and parents feeling more overwhelmed, not empowered.

‼️ I got clear on my non-negotiable purpose: To cut through the noise and provide genuine, unwavering support. To be a guide, not just a voice adding to the clutter.

➡️ So, I’m coming back stronger - and I’m coming back with a gift.
This isn’t a lead magnet. This isn’t a funnel step.
This is my genuine commitment to making a real impact.

➡️ In January, I’m launching ‘Midlife Momentum’ - a dedicated space for my ladies in the KD Elite community and beyond.

⁉️ What is it? A full month of my focus, delivered directly to you.

⁉️ What will we cover? Everything you need to look, feel, and function at your absolute best. We’re talking:

• Navigating hormones with clarity (not confusion)
• Understanding peptides & recovery
• Practical nutrition that fits your real life
• Smart, sustainable activity plans
…all designed specifically for midlife wellness.

⁉️ The cost? Absolutely nothing. $0.
⁉️ The catch? There is none. I’m done with catches.

‼️ This is not a sales pitch. There is no sneaky sign-up form. This is a genuine gift of knowledge, support, and community from me to you.

➡️ Your only commitment? Showing up for yourself if you choose to.

‼️ If you’re a woman ready to enter 2026 informed, energized, and finally supported by a clear plan (not more marketing hype), this is for you.

🚀 TO GET ACCESS:
Simply comment “2026” below. I’ll make sure you have all the details to join us when we kick off in January.

➡️ And until then? Please, give yourself permission to actually enjoy the holidays. Rest. Recharge. Celebrate. Because come January, it’s all about a new year, and a new, empowered, and informed you.

😀 I am so excited to support you.

👉 P.S. Have questions or eager to learn more about how we can work together beyond this group? My DMs are open. Send me a message with “MOMENTUM” and let’s chat.

📌 Sometimes, you need to step away to remember exactly why you stepped up in the first place.

▶️ The last few months offline gave me space for a powerful realization: The health and fitness space is loud. It’s full of complex pitches, quick fixes, and empty promises that leave busy professionals and parents feeling more overwhelmed, not empowered.

‼️ I got clear on my non-negotiable purpose: To cut through the noise and provide genuine, unwavering support. To be a guide, not just a voice adding to the clutter.

➡️ So, I’m coming back stronger - and I’m coming back with a gift.
This isn’t a lead magnet. This isn’t a funnel step.
This is my genuine commitment to making a real impact.

➡️ In January, I’m launching ‘Midlife Momentum’ - a dedicated space for my ladies in the KD Elite community and beyond.

⁉️ What is it? A full month of my focus, delivered directly to you.

⁉️ What will we cover? Everything you need to look, feel, and function at your absolute best. We’re talking:

• Navigating hormones with clarity (not confusion)
• Understanding peptides & recovery
• Practical nutrition that fits your real life
• Smart, sustainable activity plans
…all designed specifically for midlife wellness.

⁉️ The cost? Absolutely nothing. $0.
⁉️ The catch? There is none. I’m done with catches.

‼️ This is not a sales pitch. There is no sneaky sign-up form. This is a genuine gift of knowledge, support, and community from me to you.

➡️ Your only commitment? Showing up for yourself if you choose to.

‼️ If you’re a woman ready to enter 2026 informed, energized, and finally supported by a clear plan (not more marketing hype), this is for you.

🚀 TO GET ACCESS:
Simply comment “2026” below. I’ll make sure you have all the details to join us when we kick off in January.

➡️ And until then? Please, give yourself permission to actually enjoy the holidays. Rest. Recharge. Celebrate. Because come January, it’s all about a new year, and a new, empowered, and informed you.

😀 I am so excited to support you.

👉 P.S. Have questions or eager to learn more about how we can work together beyond this group? My DMs are open. Send me a message with “MOMENTUM” and let’s chat.

Take time to read this. Not for me. For you or a loved one.
I had no plans to go to the dermatologist. But, I wanted to be a good sport and bring my daughter.

I’ve had several biopsies on moles. Nothing new here. Until this one. Melanoma. Smack dab on my shoulder yet I never took a second glance at it.

Cancer doesn’t always throw obvious signs at you. But, there it can silently exist.

For every single one of you- This is your sign to make your dermatology appointments. Any preventative appointment. It’s really easy to put things off. But, let me remind you that early intervention is prevention.

For my girlies that LOVED skipping class and hitting the tanning beds in high school, I’m shouting your names. 😂 Turns out that whole, we’ll worry about that later is now. 🙄

This post is awareness. This post is perspective. Honor your body through health in every way. Move it because you can and do the inconvenient thing to do it as long as you can.

Take time to read this. Not for me. For you or a loved one.
I had no plans to go to the dermatologist. But, I wanted to be a good sport and bring my daughter.

I’ve had several biopsies on moles. Nothing new here. Until this one. Melanoma. Smack dab on my shoulder yet I never took a second glance at it.

Cancer doesn’t always throw obvious signs at you. But, there it can silently exist.

For every single one of you- This is your sign to make your dermatology appointments. Any preventative appointment. It’s really easy to put things off. But, let me remind you that early intervention is prevention.

For my girlies that LOVED skipping class and hitting the tanning beds in high school, I’m shouting your names. 😂 Turns out that whole, we’ll worry about that later is now. 🙄

This post is awareness. This post is perspective. Honor your body through health in every way. Move it because you can and do the inconvenient thing to do it as long as you can.

You want the truth? 9/10/25 changed me. I paused on priorities. I prayed for so much. Including my role as a fitness and health coach to so many. I prayed over guidance with the gifts I was given and how I can serve others.

My mind tried the patterns of routine. It’s business. Create social media. But every time it felt insensitive to my soul to post to stay relevant when my heart was elsewhere.

I didn’t fully understand my break. But I do now. I’ve been able to nurture our clients. Create. I have a clear vision and finally got to that place where I wait to share.

Know this about me. This industry has never been about myself. It’s how I serve others. Needed a moment to center myself in this and give glory to God for my gifts. I do still ask why He didn’t gift me with any sense of direction. 😂

You want the truth? 9/10/25 changed me. I paused on priorities. I prayed for so much. Including my role as a fitness and health coach to so many. I prayed over guidance with the gifts I was given and how I can serve others.

My mind tried the patterns of routine. It’s business. Create social media. But every time it felt insensitive to my soul to post to stay relevant when my heart was elsewhere.

I didn’t fully understand my break. But I do now. I’ve been able to nurture our clients. Create. I have a clear vision and finally got to that place where I wait to share.

Know this about me. This industry has never been about myself. It’s how I serve others. Needed a moment to center myself in this and give glory to God for my gifts. I do still ask why He didn’t gift me with any sense of direction. 😂

Stronger than ever 💪✨

I love seeing clients rise to the challenge and crush it! Excited for what’s ahead in the next round 🙌

#TrainWithMe #OnlineFitnessTraining #kdelite #kdfitness

Stronger than ever 💪✨

I love seeing clients rise to the challenge and crush it! Excited for what’s ahead in the next round 🙌

#TrainWithMe #OnlineFitnessTraining #kdelite #kdfitness

MOBILITY!!!! If you don’t practice, you won’t have it. There is NO better way to stay mobile than to practice ranges under load.

Example- I had a light weight with a consistent range of motion I couldn’t cheat. (The floor). The majority of stretch and tension (the important variables you want to practice) are in my working leg. My tempo placed a “pause” at the bottom range. Then my fulcrum (hand on bench) is very lightly providing an assisted stabilization that ensures my form so I’m not getting too much torque or twist through my more for adaptation.

I will be adding more movement with mobility because strength will be limited without and there is no better way to build muscle then to keep and even improve as much range of motion as possible.

Cliché, but so true- You know what happens is you don’t use it!!!!

#OnlineFitnessTraining #TrainWithMe #KDFitness

MOBILITY!!!! If you don’t practice, you won’t have it. There is NO better way to stay mobile than to practice ranges under load.

Example- I had a light weight with a consistent range of motion I couldn’t cheat. (The floor). The majority of stretch and tension (the important variables you want to practice) are in my working leg. My tempo placed a “pause” at the bottom range. Then my fulcrum (hand on bench) is very lightly providing an assisted stabilization that ensures my form so I’m not getting too much torque or twist through my more for adaptation.

I will be adding more movement with mobility because strength will be limited without and there is no better way to build muscle then to keep and even improve as much range of motion as possible.

Cliché, but so true- You know what happens is you don’t use it!!!!

#OnlineFitnessTraining #TrainWithMe #KDFitness

This video was supposed to be about a different way to target your posterior chain through spinal flexion…. However, he has a way of changing my plans. For that, I’m forever grateful. Laughing is my favorite.

Lifting and laughing- Now you see why I said my “I do’s”? 🤣💍💪🏼🫶🏻

This video was supposed to be about a different way to target your posterior chain through spinal flexion…. However, he has a way of changing my plans. For that, I’m forever grateful. Laughing is my favorite.

Lifting and laughing- Now you see why I said my “I do’s”? 🤣💍💪🏼🫶🏻

Love hearing this from my client 🙌🏼

My goal isn’t just to give you a workout—it’s to help you understand the why behind every move. When you know the science, the results (physically + mentally) follow 💪🏼🧠

#KDFitness #TrainWithMe

Love hearing this from my client 🙌🏼

My goal isn’t just to give you a workout—it’s to help you understand the why behind every move. When you know the science, the results (physically + mentally) follow 💪🏼🧠

#KDFitness #TrainWithMe

There is not one bad or good day that won’t be better without this.

There is not one health marker that won’t improve without this.

There is not one life instance from keeping up with my kids and eventually theirs that I do not want to miss.

I’m not training for my body. I’m training for my life.

There is not one bad or good day that won’t be better without this.

There is not one health marker that won’t improve without this.

There is not one life instance from keeping up with my kids and eventually theirs that I do not want to miss.

I’m not training for my body. I’m training for my life.

This morning an ate a decent size meal in my bikini. Sitting down. Wait for it- I didn’t even try to suck my stomach in. 🤣

Two 9 lbs babies, I’ve been a lotta different sizes. FAR from that made-up word “perfection.” Point is this- before this “era”, I would have had a completely different level of consciousness. The outside is not the variable of change. This is an inside job. I appreciate every milestone this body has been through. High five to the stretch marks. Fist bump to the cellulite. You know what? I’m strong. 😂 To embracing the package deal. 🥂

This morning an ate a decent size meal in my bikini. Sitting down. Wait for it- I didn’t even try to suck my stomach in. 🤣

Two 9 lbs babies, I’ve been a lotta different sizes. FAR from that made-up word “perfection.” Point is this- before this “era”, I would have had a completely different level of consciousness. The outside is not the variable of change. This is an inside job. I appreciate every milestone this body has been through. High five to the stretch marks. Fist bump to the cellulite. You know what? I’m strong. 😂 To embracing the package deal. 🥂

“Teaming up with KD Fitness has been a total gamechanger for them! 💪”

We do not just bring results, but we also bring joy, motivation, and expertise to every session. Dedication, positive spirit, and knack for encouragement make all the difference for our clients!

#OnlineFitnessTrainer #TrainWithMe #KDfitness

“Teaming up with KD Fitness has been a total gamechanger for them! 💪”

We do not just bring results, but we also bring joy, motivation, and expertise to every session. Dedication, positive spirit, and knack for encouragement make all the difference for our clients!

#OnlineFitnessTrainer #TrainWithMe #KDfitness

Ok- too much of a good thing is also not a good thing. 🤦🏼‍♀️

But- We’ve been lied to. Blanket sunscreen use isn’t protection—it’s suppression. Your body needs sunlight to produce vitamin D, regulate hormones, support immunity, and boost mood. Slathering on SPF 50 every time you step outside? That’s blocking one of your most powerful, free biohacks. The enemy isn’t the sun—it’s chronic burning and toxic ingredients. Know the science. Question the narrative. 🌞 #UnblockTheTruth #SunlightIsMedicine #HormoneHealth
#Whenwillwelearn

Ok- too much of a good thing is also not a good thing. 🤦🏼‍♀️

But- We’ve been lied to. Blanket sunscreen use isn’t protection—it’s suppression. Your body needs sunlight to produce vitamin D, regulate hormones, support immunity, and boost mood. Slathering on SPF 50 every time you step outside? That’s blocking one of your most powerful, free biohacks. The enemy isn’t the sun—it’s chronic burning and toxic ingredients. Know the science. Question the narrative. 🌞 #UnblockTheTruth #SunlightIsMedicine #HormoneHealth
#Whenwillwelearn

A healthy marriage is the most powerful supplement you could ever take for your health.

You can look at several studies to show how it boosts immunity, lowers stress, improves sleep, etc.. OR- you can live through it and realize it’s so much more.

Full transparency- This isn’t something I have always been great at. Like everything I excel at, it’s taken years of failing first. What I can say is this- to get it truly right, all the failure in the world is WORTH IT!!!

A healthy marriage is the most powerful supplement you could ever take for your health.

You can look at several studies to show how it boosts immunity, lowers stress, improves sleep, etc.. OR- you can live through it and realize it’s so much more.

Full transparency- This isn’t something I have always been great at. Like everything I excel at, it’s taken years of failing first. What I can say is this- to get it truly right, all the failure in the world is WORTH IT!!!

Busy mom, early mornings, virtual workouts—and it works! 💪🏽 She sees it all and pushes just right. Molly is grateful for the strength in this season! 🙌🏼

We make fitness possible, fun, and effective even from home. 💪🏽💻🏠

Busy mom, early mornings, virtual workouts—and it works! 💪🏽 She sees it all and pushes just right. Molly is grateful for the strength in this season! 🙌🏼

We make fitness possible, fun, and effective even from home. 💪🏽💻🏠

One of the biggest changes of what I do or don’t do has absolutely everything to do with how good I’m sleeping every night.

✨How cool the room is
✨Not eating too close to bed
✨Carbs at night- as in, consume them!!
✨Bio-identical HRT- progesterone/estrogen combo
✨Alcohol cessation
✨The right adaptogens/supplements- my favorite is @moonbrew
✨Huz and I just purchased some sexy blue light blocking glasses for our evenings as well.
✨Lighting- my rule: dim after dawn!
✨Ready for some TMI? No sex after 9:30 pm 🤣

#sleephelp #sleephygiene #recovery #trainhard #bhrt #healthandfitness #fatloss #musclegrowth

One of the biggest changes of what I do or don’t do has absolutely everything to do with how good I’m sleeping every night.

✨How cool the room is
✨Not eating too close to bed
✨Carbs at night- as in, consume them!!
✨Bio-identical HRT- progesterone/estrogen combo
✨Alcohol cessation
✨The right adaptogens/supplements- my favorite is @moonbrew
✨Huz and I just purchased some sexy blue light blocking glasses for our evenings as well.
✨Lighting- my rule: dim after dawn!
✨Ready for some TMI? No sex after 9:30 pm 🤣

#sleephelp #sleephygiene #recovery #trainhard #bhrt #healthandfitness #fatloss #musclegrowth

You want the truth?

I give everything I have to my family and every client with personal journeys and every session I teach. I don’t always love getting on social media or just writing content to stay relevant. I write from my heart, if I’m inspired or share if I think it’s something of importance. When I’m not in that zone, it’s added stress. So? I let that shit go.

What I need to stay conscious of and what you need to hear if you are a fellow high functioning female… TAKE A BREAK instead of driving yourself insane by doing it all. Better to give up the small things instead of the non-negotiables that can impact everyone’s life. By saving you, you’re saving others.

The science- As we climb the age ladder, We are not as resilient as we once were. High chronic stress wreaks havoc on what all our effort should be at this stage of life. We want to optimize hormone communication. Fully transparency, I am as guilty of this as anyone. I am learning to applaud even the smallest efforts of taking a break.

What’s should be top of mind that would put your mind at ease by taking a break-

Breaking the cycle of high chronic stress IS supporting your metabolic health.
Can you say that you actually feel good? If you’re not metabolically healthy, you do not feel GOOD! Just a conversation. What can you let go of that will serve the greatest good?

You want the truth?

I give everything I have to my family and every client with personal journeys and every session I teach. I don’t always love getting on social media or just writing content to stay relevant. I write from my heart, if I’m inspired or share if I think it’s something of importance. When I’m not in that zone, it’s added stress. So? I let that shit go.

What I need to stay conscious of and what you need to hear if you are a fellow high functioning female… TAKE A BREAK instead of driving yourself insane by doing it all. Better to give up the small things instead of the non-negotiables that can impact everyone’s life. By saving you, you’re saving others.

The science- As we climb the age ladder, We are not as resilient as we once were. High chronic stress wreaks havoc on what all our effort should be at this stage of life. We want to optimize hormone communication. Fully transparency, I am as guilty of this as anyone. I am learning to applaud even the smallest efforts of taking a break.

What’s should be top of mind that would put your mind at ease by taking a break-

Breaking the cycle of high chronic stress IS supporting your metabolic health.
Can you say that you actually feel good? If you’re not metabolically healthy, you do not feel GOOD! Just a conversation. What can you let go of that will serve the greatest good?

She dove in, trusted the process, and came out stronger. With science-backed tools and real support from Krisha and the community, she’s walking away empowered and ready for anything. 💪

She dove in, trusted the process, and came out stronger. With science-backed tools and real support from Krisha and the community, she’s walking away empowered and ready for anything. 💪

I left it all without a thought. My clothes, good makeup, etc. Just the clothes on my back and…. Progesterone and estrogen patches. 🤣

Worse case scenario really is worse case scenario if I’m hot, bothered and not sleeping. My quick decision was insightful. I can manage just about anything if I’m SANE!!!!!!

If alarms were sounding, what would you grab?

I left it all without a thought. My clothes, good makeup, etc. Just the clothes on my back and…. Progesterone and estrogen patches. 🤣

Worse case scenario really is worse case scenario if I’m hot, bothered and not sleeping. My quick decision was insightful. I can manage just about anything if I’m SANE!!!!!!

If alarms were sounding, what would you grab?

For me, birthdays are a time to reflect.

Who I am, how I’ve grown, what I need to change. I’ve taken a mini break from socials. In this next series, I will share more of me. Why? In this industry more than most, who you are personally is who you are professionally.

For me, birthdays are a time to reflect.

Who I am, how I’ve grown, what I need to change. I’ve taken a mini break from socials. In this next series, I will share more of me. Why? In this industry more than most, who you are personally is who you are professionally.

After years of feeling stuck, this was exactly what Carrie needed to stay accountable and get back on track. 🙌🏼

With the support of the community and KD Fitness’ expert guidance, she finally found her momentum and made real progress. 💪🏼 Now, she’s feeling stronger, more motivated, and excited for what’s next!

After years of feeling stuck, this was exactly what Carrie needed to stay accountable and get back on track. 🙌🏼

With the support of the community and KD Fitness’ expert guidance, she finally found her momentum and made real progress. 💪🏼 Now, she’s feeling stronger, more motivated, and excited for what’s next!

The older I get, the more movement and keeping my body strong become my “daily vitamin”.

My “WHY” is a complication of soooo many things. On the top? To play with my kids big and small and someday? Theirs too.

Although right now all of them vow to not have kids because they can’t imagine having to care for the level of maintenance they are. 🤣

The older I get, the more movement and keeping my body strong become my “daily vitamin”.

My “WHY” is a complication of soooo many things. On the top? To play with my kids big and small and someday? Theirs too.

Although right now all of them vow to not have kids because they can’t imagine having to care for the level of maintenance they are. 🤣

Something I want my daughter and every teen girl to know….

Chasing skinny will break you down. Physically and most importantly, mentally.

To be strong is what builds you physically and mentally. This is how you will find confidence.

Something I want my daughter and every teen girl to know….

Chasing skinny will break you down. Physically and most importantly, mentally.

To be strong is what builds you physically and mentally. This is how you will find confidence.

5 years in and the transformation goes way beyond the mirror. 💪✨

From understanding how training works to finding confidence, community, and a true sense of self — this journey has changed everything. Proud to be part of something this powerful. 🙌

#KDFitness #TrainWithMe

5 years in and the transformation goes way beyond the mirror. 💪✨

From understanding how training works to finding confidence, community, and a true sense of self — this journey has changed everything. Proud to be part of something this powerful. 🙌

#KDFitness #TrainWithMe

As if we needed another reason to build muscle.

Eating efficiency on the go. Anyone else? 🤷🏼‍♀️

As if we needed another reason to build muscle.

Eating efficiency on the go. Anyone else? 🤷🏼‍♀️

It’s not what you’re holding, it’s how you move it.

I’m holding 12.5 pounds. Are those heavy? I wanted 15’s, but someone had those. So? I added reps to get to the same level of exertion/suck.

You don’t have to have fancy equipment. You don’t have to lift barbells or big dumbbells.
You have to have smart programming. You have to focus on form. Range of motion. Tempo. THEN you have to push yourself to a certain level of discomfort through it all.

Think details don’t matter in building muscle? Guess again.

Here to help. 🫶🏻

It’s not what you’re holding, it’s how you move it.

I’m holding 12.5 pounds. Are those heavy? I wanted 15’s, but someone had those. So? I added reps to get to the same level of exertion/suck.

You don’t have to have fancy equipment. You don’t have to lift barbells or big dumbbells.
You have to have smart programming. You have to focus on form. Range of motion. Tempo. THEN you have to push yourself to a certain level of discomfort through it all.

Think details don’t matter in building muscle? Guess again.

Here to help. 🫶🏻

She just didn’t “bounce back”. She leveled up. 🔥

6 months postpartum, she found strength through balanced nutrition, consistent workouts, and a powerful community. Now she’s walking in her strongest self yet. 💪

#onlinefitness #TrainWithMe #KDFitness

She just didn’t “bounce back”. She leveled up. 🔥

6 months postpartum, she found strength through balanced nutrition, consistent workouts, and a powerful community. Now she’s walking in her strongest self yet. 💪

#onlinefitness #TrainWithMe #KDFitness

You know it’s true. We all need accountability to do the hard. The wise find a way because we know intrapersonally, we are the first to excuse ourselves.

Yep. I’ve made a career out of not accepting excuses.

Why? We’re all better in the long run.

When life gets heavy, pick up something heavy.

You know it’s true. We all need accountability to do the hard. The wise find a way because we know intrapersonally, we are the first to excuse ourselves.

Yep. I’ve made a career out of not accepting excuses.

Why? We’re all better in the long run.

When life gets heavy, pick up something heavy.

Things to consider after 40-
🛑 Thinking you always need to be in a phase.
🛑 Thinking you should be logging your food all the time.
🛑 Feeling the guilt when you went out for some fun and didn’t have that perfect weekend of nutrition.

Stress around all of these things can absolutely have physical and psychological detriment. More so now than earlier years.

What you should do…
✔️ Think nutrients over restriction
✔️ Think grace/guilt. Psychological stress/physical stress- Our body is just not as resilient as it once was.
✔️ Don’t have time for that perfect workout? How about 10 minutes of standing over sitting. We’re not all given the same 24 hrs. Do what you can with what you have. That will still lead to accomplishment over defeat.

Lastly- Truly embrace your body for the life it gives you. That few % of body fat you want to get rid of? That’s Frosty and fries time with your child. (Ok. That was my weekend. I think you get it) 🫶🏻

Things to consider after 40-
🛑 Thinking you always need to be in a phase.
🛑 Thinking you should be logging your food all the time.
🛑 Feeling the guilt when you went out for some fun and didn’t have that perfect weekend of nutrition.

Stress around all of these things can absolutely have physical and psychological detriment. More so now than earlier years.

What you should do…
✔️ Think nutrients over restriction
✔️ Think grace/guilt. Psychological stress/physical stress- Our body is just not as resilient as it once was.
✔️ Don’t have time for that perfect workout? How about 10 minutes of standing over sitting. We’re not all given the same 24 hrs. Do what you can with what you have. That will still lead to accomplishment over defeat.

Lastly- Truly embrace your body for the life it gives you. That few % of body fat you want to get rid of? That’s Frosty and fries time with your child. (Ok. That was my weekend. I think you get it) 🫶🏻

“This right here is why I do what I do. 🙌💪
Watching clients crush their goals, feel stronger, and gain confidence never gets old.

‘The Cut’ has been a game changer for her, and I couldn’t be prouder. She showed up, stayed consistent, and trusted the process… and the results speak for themselves.

It wasn’t always easy, but it was absolutely worth it.

Ready to see results for yourself? DM me and let’s talk about it! Let’s go. 🔥

“This right here is why I do what I do. 🙌💪
Watching clients crush their goals, feel stronger, and gain confidence never gets old.

‘The Cut’ has been a game changer for her, and I couldn’t be prouder. She showed up, stayed consistent, and trusted the process… and the results speak for themselves.

It wasn’t always easy, but it was absolutely worth it.

Ready to see results for yourself? DM me and let’s talk about it! Let’s go. 🔥

Here’s an example-
10 years ago I knew I needed for focus on high protein. Hitting 130 grams then was sufficient for my goal.

Fast forward to now. If I were to have the same exact routines and same amount of protein, it wouldn’t be enough. I would struggle keeping my muscle let alone attempt to build.

WHY?!?

1.) A phenomenon called anabolic resistance. Older adults experience becoming less responsive to the anabolic (muscle-building) effects of protein intake and resistance exercise. This means that the same amount of protein that would stimulate muscle protein synthesis (MPS) in a younger person has a diminished effect in an older person.

2.) Decreased Efficiency in Protein Digestion and Absorption. Older adults may have less efficient digestion and absorption of amino acids, requiring a higher intake to achieve sufficient circulating levels for muscle repair and growth.

What you can do about it…
1.) Increase your total daily protein!

2.) Disperse your protein through your waking hours.

3.) Focus on improving your digestive health. What you consume. Prebiotics, probiotics.

Just another example of how we need to look at the details and focus on your whole body health when you want to maintain “fit” as we age.

Need help organizing? Send us a DM.

Here’s an example-
10 years ago I knew I needed for focus on high protein. Hitting 130 grams then was sufficient for my goal.

Fast forward to now. If I were to have the same exact routines and same amount of protein, it wouldn’t be enough. I would struggle keeping my muscle let alone attempt to build.

WHY?!?

1.) A phenomenon called anabolic resistance. Older adults experience becoming less responsive to the anabolic (muscle-building) effects of protein intake and resistance exercise. This means that the same amount of protein that would stimulate muscle protein synthesis (MPS) in a younger person has a diminished effect in an older person.

2.) Decreased Efficiency in Protein Digestion and Absorption. Older adults may have less efficient digestion and absorption of amino acids, requiring a higher intake to achieve sufficient circulating levels for muscle repair and growth.

What you can do about it…
1.) Increase your total daily protein!

2.) Disperse your protein through your waking hours.

3.) Focus on improving your digestive health. What you consume. Prebiotics, probiotics.

Just another example of how we need to look at the details and focus on your whole body health when you want to maintain “fit” as we age.

Need help organizing? Send us a DM.

Let’s normalize the most genuine smile over the most ripped body.

Let’s start to shift our minds to what true health is and what your body should look like with that.

Allow yourself to be great at spending time with loved ones instead of putting so much emphasis on what you could be doing right now to be more fit.

💕The vacation with quality time with your kids.

💕A long morning in bed with your spouse.

💕 That indulgent meal out that you keep taking about long after it’s over.

If you’re not living in these moments, what are you living for?

What does your healthy body look like?

Let’s normalize the most genuine smile over the most ripped body.

Let’s start to shift our minds to what true health is and what your body should look like with that.

Allow yourself to be great at spending time with loved ones instead of putting so much emphasis on what you could be doing right now to be more fit.

💕The vacation with quality time with your kids.

💕A long morning in bed with your spouse.

💕 That indulgent meal out that you keep taking about long after it’s over.

If you’re not living in these moments, what are you living for?

What does your healthy body look like?

“When you have the right guidance, tools, and accountability—results aren’t a maybe, they’re a guarantee. 💥”
⁠
Shoutout to my client who showed up, committed, and crushed her goals 🙌
⁠
➡️ “This program encourages and pushes me to do what I couldn’t do on my own... I’ve gotten results EVERY time.”
⁠
You bring the drive. I’ll bring the game plan.
Let’s make your transformation happen. 💪
⁠
📩 DM me READY to get started.

“When you have the right guidance, tools, and accountability—results aren’t a maybe, they’re a guarantee. 💥”
⁠
Shoutout to my client who showed up, committed, and crushed her goals 🙌
⁠
➡️ “This program encourages and pushes me to do what I couldn’t do on my own... I’ve gotten results EVERY time.”
⁠
You bring the drive. I’ll bring the game plan.
Let’s make your transformation happen. 💪
⁠
📩 DM me READY to get started.

How you look. Your relationships. How you feel.

If you want to improve those, give up giving up. Know the difference between a speed bump and a roadblock.

The more difficult, the more rewarding.

How you look. Your relationships. How you feel.

If you want to improve those, give up giving up. Know the difference between a speed bump and a roadblock.

The more difficult, the more rewarding.

Dieting to lose fat. Keep it short and sweet. Being stuck living on low calories is no way to live. Your body adapts to everything. But, at what cost. Have a plan. Commit. Then learn what your true maintenance lifestyle is. Need help? DM HELP

Dieting to lose fat. Keep it short and sweet. Being stuck living on low calories is no way to live. Your body adapts to everything. But, at what cost. Have a plan. Commit. Then learn what your true maintenance lifestyle is. Need help? DM HELP

“She keeps you honest, knows when you’re capable of more, and truly cares about your success.”✨

Here at KD Fitness, it isn’t just about workouts—it’s about connection, clarity, and confidence. 💪

This beautiful client said it best: it’s not one-size-fits-all. I create a custom plan tailored to you. Your body, your goals, and your life.

Because this season of life? It’s powerful. And you deserve to feel that power, every single day. ❤️

#TrainWithMe #OnlineFitnessCoach #KDFitness

“She keeps you honest, knows when you’re capable of more, and truly cares about your success.”✨

Here at KD Fitness, it isn’t just about workouts—it’s about connection, clarity, and confidence. 💪

This beautiful client said it best: it’s not one-size-fits-all. I create a custom plan tailored to you. Your body, your goals, and your life.

Because this season of life? It’s powerful. And you deserve to feel that power, every single day. ❤️

#TrainWithMe #OnlineFitnessCoach #KDFitness

Which one is you? Admit it!
Any others you can think of?

Which one is you? Admit it!
Any others you can think of?

Where people go wrong is they assume what their goal should be is how far they should push their limits.

Just because you can, doesn’t mean you should.

You need to first consider your priorities.

In no particular order:
Health
Kids
Marriage
Career
Etc.

Although it’s true that for health we should all be practicing some form of constraint, you need to come to terms with what is realistic.

🌟Is it realistic you make time for the gym most days?
🌟Is it realistic you meal prep everything?
🌟Is it realistic you weigh out your food and log it consistently?
🌟Is it realistic to not go on date night, the vacation, celebrate the birthdays, etc.?

Factor in who you are first. Make realistic sacrifices you can commit to. Hold yourself accountable to those for quite some time.

You’ll find you’re able to be consistent with what’s realistic.

In a year from now, look in the mirror and congratulate yourself.

You are at your ‘whole life’ health goal.

Where people go wrong is they assume what their goal should be is how far they should push their limits.

Just because you can, doesn’t mean you should.

You need to first consider your priorities.

In no particular order:
Health
Kids
Marriage
Career
Etc.

Although it’s true that for health we should all be practicing some form of constraint, you need to come to terms with what is realistic.

🌟Is it realistic you make time for the gym most days?
🌟Is it realistic you meal prep everything?
🌟Is it realistic you weigh out your food and log it consistently?
🌟Is it realistic to not go on date night, the vacation, celebrate the birthdays, etc.?

Factor in who you are first. Make realistic sacrifices you can commit to. Hold yourself accountable to those for quite some time.

You’ll find you’re able to be consistent with what’s realistic.

In a year from now, look in the mirror and congratulate yourself.

You are at your ‘whole life’ health goal.

and the caption for it: My client didn’t just drop weight—she gained control.
No more stress eating. No more guessing. Just results.
Food intuition unlocked. Hunger cues mastered.

This is what real coaching does. Let’s work. 💥

#onlinefitnesscoach #onlinenutritioncoach #workwithme #kdfitness

and the caption for it: My client didn’t just drop weight—she gained control.
No more stress eating. No more guessing. Just results.
Food intuition unlocked. Hunger cues mastered.

This is what real coaching does. Let’s work. 💥

#onlinefitnesscoach #onlinenutritioncoach #workwithme #kdfitness

When someone says I want to tone…. YOU BUILD MUSCLE!

Little story. I had my first consult with this little lady in January. We discussed the elephant in the room. The shot. GLP, 1’s, Peptides, etc. Her friends were all losing weight with this.

I asked her this question-
Do you want to be skinny? Or do you want to be fit?
You will lose weight with injecting. But it will never make you fit. You can’t cheat that.

Truth is, it’s WORK to do this naturally. But there’s nothing more worth it. The struggle is SO empowering. It’s not just her body that has changed. How she handles life has changed. How physically and mentally tough she is has escalated.

Ask her if she regrets putting the work in?

Ladies, if you’re over 40 and not actively doing everything you can to build muscle, you’re missing out. You will regret it.

P.s. She had an old shoulder injury that has prevented her from doing much at all. Look at her delt muscle. We are now mobile and strong and look what has showed up! 😍

Making sure you work with someone with proper certifications to keep you safe as you’re building muscle.

#CorrectionalExerciseSpecialist #OnlineFitnessCoach #KDFitness

When someone says I want to tone…. YOU BUILD MUSCLE!

Little story. I had my first consult with this little lady in January. We discussed the elephant in the room. The shot. GLP, 1’s, Peptides, etc. Her friends were all losing weight with this.

I asked her this question-
Do you want to be skinny? Or do you want to be fit?
You will lose weight with injecting. But it will never make you fit. You can’t cheat that.

Truth is, it’s WORK to do this naturally. But there’s nothing more worth it. The struggle is SO empowering. It’s not just her body that has changed. How she handles life has changed. How physically and mentally tough she is has escalated.

Ask her if she regrets putting the work in?

Ladies, if you’re over 40 and not actively doing everything you can to build muscle, you’re missing out. You will regret it.

P.s. She had an old shoulder injury that has prevented her from doing much at all. Look at her delt muscle. We are now mobile and strong and look what has showed up! 😍

Making sure you work with someone with proper certifications to keep you safe as you’re building muscle.

#CorrectionalExerciseSpecialist #OnlineFitnessCoach #KDFitness

So you can hip thrust a lot of weight. Cool. But how are you going to unscrew that lid or help move furniture? Or, win that arm wrestling competition? 😂

Ok. Less important than this. FULL BODY SYMMETRY!!!! Movement is better in every way. Working every muscle has compound benefits.

Throwing my personal pet peeve out there. Hang me if you want.

Females that only do lower body and dudes that only do upper. Do better.

Life is gonna last longer than your 🍑 and chest!

So you can hip thrust a lot of weight. Cool. But how are you going to unscrew that lid or help move furniture? Or, win that arm wrestling competition? 😂

Ok. Less important than this. FULL BODY SYMMETRY!!!! Movement is better in every way. Working every muscle has compound benefits.

Throwing my personal pet peeve out there. Hang me if you want.

Females that only do lower body and dudes that only do upper. Do better.

Life is gonna last longer than your 🍑 and chest!

Absolutely love this kind of transformation, inside and out! 💪

It’s amazing what happens when a program meets you where you are and challenges you to grow. The CUT with KD isn’t just about physical results—it’s about discovering your strength, staying accountable, and feeling supported every step of the way. If you’ve been on the fence, take this as your sign: real change is possible when you have the right tools. 🔥

#trainwithme #onlinefitnesscoach #kdfitness

Absolutely love this kind of transformation, inside and out! 💪

It’s amazing what happens when a program meets you where you are and challenges you to grow. The CUT with KD isn’t just about physical results—it’s about discovering your strength, staying accountable, and feeling supported every step of the way. If you’ve been on the fence, take this as your sign: real change is possible when you have the right tools. 🔥

#trainwithme #onlinefitnesscoach #kdfitness

“I have a bad back.” This was me, along with so many clients before training. I would hear, “I can’t deadlift. It throws my back out. I can’t lift heavy. I will have back pain.”

The best thing is walking them through a program that will safely strengthen their posterior chain (glutes, hips, hamstrings) so they NO longer suffer from chronic back pain.

There is no such thing as a bad exercise—just untrained muscles.

#OnlineFitnessTraining ##CorrectionalExerciseSpecialist
#movementismedicine

“I have a bad back.” This was me, along with so many clients before training. I would hear, “I can’t deadlift. It throws my back out. I can’t lift heavy. I will have back pain.”

The best thing is walking them through a program that will safely strengthen their posterior chain (glutes, hips, hamstrings) so they NO longer suffer from chronic back pain.

There is no such thing as a bad exercise—just untrained muscles.

#OnlineFitnessTraining ##CorrectionalExerciseSpecialist
#movementismedicine

Hear what this client has to say! It’s not just about losing weight but functionality.

#TrainWithMe #OnlineFitness

Hear what this client has to say! It’s not just about losing weight but functionality.

#TrainWithMe #OnlineFitness

I love her transformation for so many reasons. Aidy is a KD Elite trainer. She walks the walk. But? We’re also very human.

I will be the first to tell you and Aidy will agree that nutrition for restriction and being in any sort of calorie deficit was just never her thing. That is not what you are seeing from the above.

What you are seeing. Aidy has been 100% consistent from the picture on the left to the picture on the right with 3X/week training sessions with us. The same exact product we deliver to all our clients. Aidy focused on getting STRONG!!!

With this, she started respecting what she was putting in her body. Eventually protein clicked. Her focus- SUPPORT HER MUSCLE.

The secret- 🤫 Reality is, if you do everything to support growing your muscle, in turn you are changing your body from the inside out to be in a WAY better position to lose the body fat. No. Not just your metabolism. Your insulin sensitivity. Females past the age of 35, pay attention. You need to set your hormones up for success. I won’t get lost in the many tributaries of how this is done, but if you want to have a conversation, send me a message.

The best part- Aidy didn’t focus on how fast she could transform. She just committed to a skill. Lifting. As a trainer, she knew why this was so important.

Our best advice- Give all your energy to focusing on developing the habit. With that, the result will come.

I love her transformation for so many reasons. Aidy is a KD Elite trainer. She walks the walk. But? We’re also very human.

I will be the first to tell you and Aidy will agree that nutrition for restriction and being in any sort of calorie deficit was just never her thing. That is not what you are seeing from the above.

What you are seeing. Aidy has been 100% consistent from the picture on the left to the picture on the right with 3X/week training sessions with us. The same exact product we deliver to all our clients. Aidy focused on getting STRONG!!!

With this, she started respecting what she was putting in her body. Eventually protein clicked. Her focus- SUPPORT HER MUSCLE.

The secret- 🤫 Reality is, if you do everything to support growing your muscle, in turn you are changing your body from the inside out to be in a WAY better position to lose the body fat. No. Not just your metabolism. Your insulin sensitivity. Females past the age of 35, pay attention. You need to set your hormones up for success. I won’t get lost in the many tributaries of how this is done, but if you want to have a conversation, send me a message.

The best part- Aidy didn’t focus on how fast she could transform. She just committed to a skill. Lifting. As a trainer, she knew why this was so important.

Our best advice- Give all your energy to focusing on developing the habit. With that, the result will come.

Here are 3 whole-food recipes with over 40 grams of protein and under 400 calories, along with their macro breakdown:

1.) Tuna Salad Lettuce Wraps
• Ingredients: 1 can tuna in water, 2 tbsp Greek yogurt, 1 tbsp mustard, lettuce leaves
• Protein: ~42g
• Calories: ~350
• Macros: Protein: 42g, Carbs: 8g, Fat: 10g
2.) Egg White and Spinach Omelette
• Ingredients: 8 egg whites, 2 cups spinach, 1/2 cup diced tomatoes
• Protein: ~42g
• Calories: ~300
• Macros: Protein: 42g, Carbs: 10g, Fat: 2g
3.) Turkey and Quinoa Stuffed Bell Peppers
• Ingredients: 6 oz ground turkey, 1/2 cup cooked quinoa, 1 large bell pepper
• Protein: ~44g
• Calories: ~390
• Macros: Protein: 44g, Carbs: 35g, Fat: 10g

Here are 3 whole-food recipes with over 40 grams of protein and under 400 calories, along with their macro breakdown:

1.) Tuna Salad Lettuce Wraps
• Ingredients: 1 can tuna in water, 2 tbsp Greek yogurt, 1 tbsp mustard, lettuce leaves
• Protein: ~42g
• Calories: ~350
• Macros: Protein: 42g, Carbs: 8g, Fat: 10g
2.) Egg White and Spinach Omelette
• Ingredients: 8 egg whites, 2 cups spinach, 1/2 cup diced tomatoes
• Protein: ~42g
• Calories: ~300
• Macros: Protein: 42g, Carbs: 10g, Fat: 2g
3.) Turkey and Quinoa Stuffed Bell Peppers
• Ingredients: 6 oz ground turkey, 1/2 cup cooked quinoa, 1 large bell pepper
• Protein: ~44g
• Calories: ~390
• Macros: Protein: 44g, Carbs: 35g, Fat: 10g

🔥 KDFitness: Real Results, Real Change 🔥

Feeling energized and hopeful for lasting transformation this year! Our authentic approach and powerful coaching are igniting real change.

#KDFitness #OnlineFitness #TrainWithMe

🔥 KDFitness: Real Results, Real Change 🔥

Feeling energized and hopeful for lasting transformation this year! Our authentic approach and powerful coaching are igniting real change.

#KDFitness #OnlineFitness #TrainWithMe

Educational post by @straudinho

But first- Here is a video depicting exactly what he’s speaking of. In our current programming, we are working on strength. Heavier weights, lower reps.

When clients lose one of the following:

✅ Form
✅Control of tempo
✅Range of motion

They are done! They cannot push through it. It’s our version of Simon Says. You will see them exit as they lose one of the check boxes. Yessss…. Every now and then the they need a little external accountability to call it. (🙋🏼‍♀️)

Here is more from Fabi on why this is so important….

Did you know the lowering part of your lift is just as, if not MORE, important for building strength and muscle? 🤔

Let’s talk about eccentric contractions! From a biomechanics perspective, this is when your muscle lengthens under tension (think lowering a dumbbell during a bicep curl or the down phase of a squat). Exercise science shows us that this phase creates significant mechanical tension on muscle fibers, leading to greater muscle damage, the good kind, that signals your body to repair and grow stronger.

🔑 Why this matters:

Eccentric training can lead to greater strength gains compared to concentric-only training.
The increased tension and muscle damage stimulate more significant muscle protein synthesis.
Developing control during the eccentric phase can translate to more explosive concentric movements.

How to incorporate it into your training? Focus on controlled lowering during your exercises. Don’t just let the weight drop! Aim for a 2-3 second eccentric phase. You can even explore specific eccentric overload techniques to further challenge your muscles.

Educational post by @straudinho

But first- Here is a video depicting exactly what he’s speaking of. In our current programming, we are working on strength. Heavier weights, lower reps.

When clients lose one of the following:

✅ Form
✅Control of tempo
✅Range of motion

They are done! They cannot push through it. It’s our version of Simon Says. You will see them exit as they lose one of the check boxes. Yessss…. Every now and then the they need a little external accountability to call it. (🙋🏼‍♀️)

Here is more from Fabi on why this is so important….

Did you know the lowering part of your lift is just as, if not MORE, important for building strength and muscle? 🤔

Let’s talk about eccentric contractions! From a biomechanics perspective, this is when your muscle lengthens under tension (think lowering a dumbbell during a bicep curl or the down phase of a squat). Exercise science shows us that this phase creates significant mechanical tension on muscle fibers, leading to greater muscle damage, the good kind, that signals your body to repair and grow stronger.

🔑 Why this matters:

Eccentric training can lead to greater strength gains compared to concentric-only training.
The increased tension and muscle damage stimulate more significant muscle protein synthesis.
Developing control during the eccentric phase can translate to more explosive concentric movements.

How to incorporate it into your training? Focus on controlled lowering during your exercises. Don’t just let the weight drop! Aim for a 2-3 second eccentric phase. You can even explore specific eccentric overload techniques to further challenge your muscles.

Advice.

Don’t start anything with all guns blaring, telling yourself it’s temporary. Find the right dose for you to stay consistent.

Maybe you can’t commit to 3 days in the gym. Can you do 2?

Maybe you can’t get 12k steps every day. Can you get 7k?

Maybe you can’t commit to being perfect with your nutrition. Can you commit to focusing on higher protein?

I promise you this. The smaller things done consistently over time will yield way more benefits than going all in for a few weeks and quitting.

Advice.

Don’t start anything with all guns blaring, telling yourself it’s temporary. Find the right dose for you to stay consistent.

Maybe you can’t commit to 3 days in the gym. Can you do 2?

Maybe you can’t get 12k steps every day. Can you get 7k?

Maybe you can’t commit to being perfect with your nutrition. Can you commit to focusing on higher protein?

I promise you this. The smaller things done consistently over time will yield way more benefits than going all in for a few weeks and quitting.

From dieting to fueling like an athlete 💪
She crushed her cut with support, accountability, and real guidance 🔥
This is how we build strong, sustainable results—no quick fixes.
#KDFitness #AthleticNutrition #NutritionCoach #GetFitOnline

From dieting to fueling like an athlete 💪
She crushed her cut with support, accountability, and real guidance 🔥
This is how we build strong, sustainable results—no quick fixes.
#KDFitness #AthleticNutrition #NutritionCoach #GetFitOnline

.pro-gallery-wix-wrapper {display: block !important;} .pro-gallery-wix-wrapper .gallery-item-container {opacity: 1 !important; display: block !important;}

Follow us on Instagram

bottom of page