Up Down Fitness - Delrae Kohnert

Up Down Fitness - Delrae Kohnert Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Up Down Fitness - Delrae Kohnert, Personal trainer, Kamloops, BC.

Look, if you have weight loss goals you NEED to weigh out your food! Healthy is great, means you put less crap in your b...
04/10/2026

Look, if you have weight loss goals you NEED to weigh out your food!

Healthy is great, means you put less crap in your body but Healthy doesn't mean you get to eat as much as you want because you will still gain weight.

Farm girl cereal is incredible, taste is amazing but let's remember a serving size is 40g - that is 160 Calories. If you don't weight it out 160 easily turns to 320 and you haven't added anything else just cereal.

If you take 40g of Farm Girl Cereal and add 175g of Greek Yogurt now you have a 260 Calories breakfast with 30g of Protein to start your morning or even an evening snack!

Have questions about nutrition, just ask!

2025 is here 🙌 😍 New Year, New Start! What are your 2025 Goals? I want to hear them all!Most people start the New Year w...
01/02/2025

2025 is here 🙌 😍

New Year, New Start!

What are your 2025 Goals?
I want to hear them all!

Most people start the New Year with a Health and Fitness Goal. Often losing weight it top priority for people.
Don't get scammed by all the drinks, pills and quick fixes out there!

January 1st is when the Fitness Industry Thrives, I won't lie about that! But not everyone can afford to pay a coach $1600-$3000 to help them hit their goals. Some people are literally just making ends meet. So before you go drowning yourself in debt to get Fit here is a couple cheaper tips

1) Download 'My Fitness Pal' and enter in all your personal information and your Goals. If weightloss is your Goal aim for 1lb per week so it's more realistic and attainable.
2) Track everything you want to put in your face (BEFORE YOU EAT IT)
3) Find the Nutrients tab so you can see exactly where you are within your Macros and try your BEST to stick with it!

Food is always the hardest part! You can get a 15 minute workout in and that's EASY but food is a weakness for so many.
Have questions?
Want to Learn more about Macros?

Let me know 🙂

New Years is always a time for self reflection. 🥳 A look back on the year to be proud of what we accomplished or maybe a...
12/23/2024

New Years is always a time for self reflection. 🥳 A look back on the year to be proud of what we accomplished or maybe a re-start for the things we didn't quite hit the target on.

Fitness is usually at the top of most people's lists as New years resolutions.

Everyone has a different goal: weight loss, increased lean muscle, feel stronger, hit a new PR, or eat better 💪
The thing with New years resolutioners that seem to get lost is that fitness is meant to be lifestyle - and not just a quick fix to hit your goal, it takes time and it's not always perfect!

I want to help support you in the New Year to get on track because habits are built when you can stick with something for at least 21 days.

Starting January 6th till January 31st!

4 weeks of coaching to get you through the month of January and Kickstart your 2025 year ahead! 🥰

Here’s what you get⬇️

Online Training Program - Programs for all fitness levels and designed with your available equipment in mind. Video demonstration available for each exercise.

Custom Macro Calculations – Let's get you set up with success knowing exactly what your body needs to get on track.

Weekly Check-ins - keeping you accountable by answering the questions needed to keep you striving for the goal ahead.

My support – Have questions? Want to see if you are doing an exercise correctly? Need personal support of selecting foods to fit into your lifestyle? I'm here to help!

Ready to sign up?
Signup by January 1st, Let's get started!
Investment: $80 💪

5 Weeks into our Girls Fitness & Coaching Program! I am soooo proud of these young Ladies. They walked in not knowing wh...
08/01/2024

5 Weeks into our Girls Fitness & Coaching Program!

I am soooo proud of these young Ladies. They walked in not knowing what to do or where to start.

We have gained knowledge on each piece of Cardio Equipment available in the Gym.
We have used Strength Machines, we have lifted some Dumbbells, we have learned which exercises work what muscles and now we are working to piece it all together.

I am looking forward to the next 3 sessions and seeing them build confidence 🙌

You always need to start somewhere and this has been an exciting group of young ladies.

Seeing how excited they are doing this, I have been thinking about running another series come September!

Girls Fitness + Coaching.8 Week Program starting Wednesday, July 3rd - Aug 21st. 11amThese weekly 75-minute in-person se...
06/17/2024

Girls Fitness + Coaching.

8 Week Program starting Wednesday, July 3rd - Aug 21st. 11am

These weekly 75-minute in-person sessions include:

➡️ 5-minute group icebreaker and regroup

➡️10 Minute Warm Up and Introduction to a variety of different Cardio Machines.

➡️30-40 minute workout (bodyweight + the use of dumbbells and machines)

➡️20-minute cool down/social connection/Healthy Nutrition conversations and questions.

This 8 8-week program will also include access to our online workout program to follow along with.

💥Did you know that around the age of 12-13, girls start becoming unhappy with their bodies. Most girls start to feel pressured by Social Media and fashion industries to be skinny. Self-esteem begins to plummet around this time too.
Unfortunately, physical activity levels start to decline as well during this time frame. Some of the most common barriers to physical activity for teen girls include a lack of basic skills, insecurity of looking silly, poor body image, and copying behaviors of inactive parents.

Fitness has so many positive benefits including increased strength, stamina, and flexibility. Maintenance of a healthy body weight and heart health. Physical fitness is known to decrease stress and depression while increasing self-esteem and positive body image. Imagine starting your fitness journey at a young age and learning habits that you can take into adulthood.

Delrae is a Certified Personal Trainer, Kids Fitness Coach and Nutrition Coach and will be leading this program.

Investment $200 + gst
Discounts available for Siblings.
To signup please message us.

04/29/2024

Girls Fitness + Coaching.

8 Week Program starting Wednesday July 3rd - Aug 21st @ 11am

These weekly 75 minute in person sessions include:

➡️5 minute group ice breaker and regroup

➡️10 Minute Warm Up and Introduction to a variety of different Cardio Machines.

➡️30-40 minute workout (bodyweight + the use of dumbbells and machines)

➡️20-minute cool down/social connection/Healthy Nutrition conversations and questions.

This 8 Week Program will also include access to my online workout program to follow along with.

💥Did you know that around the age of 12-13, girls start becoming unhappy with their bodies. Most girls start to feel pressured by Social Media and fashion industries to be skinny. Self-esteem begins to plummet around this time too.
Unfortunately, physical activity levels start to decline as well during this time frame. Some of the most common barriers to physical activity for teen girls include lack of basic skills, insecurity of looking silly, poor body image, and copying behaviours of inactive parents.

Fitness has so many positive benefits including increased strength, stamina and flexibility. Maintenance of a healthy body weight and heart health. Physical fitness is known to decrease stress and depression while increasing self-esteem and positive body image. Imagine starting your fitness journey at a young age and learning habits that you can take into adulthood.

Delrae is a Certified Personal Trainer, Kids Fitness Coach and Nutrition Coach and will be leading this program.

Investment $200 + gst for the full 8 week Program.
Drop in Sessions available if we have room.
Discounts available for Siblings.
To signup or have any questions please message me 💌

Did you know that this is actually 2 servings of a pancake? Doesn't seem like much right? Just one pancake 🥞 How often d...
04/08/2024

Did you know that this is actually 2 servings of a pancake?

Doesn't seem like much right? Just one pancake 🥞

How often do you read the Nutrition label on the back of the bag or box of anything?

When you eat 2 or 3 pancakes at breakfast it might actually be 4-6 servings which could almost be half of your daily recommended calories!

Crazy right! 🤪

You could be over consuming without really knowing it 😬

Sunshine 🌞 Lordy does it make a world of difference to your energy and mood! 🥳I love this weather, I am not made for win...
03/18/2024

Sunshine 🌞
Lordy does it make a world of difference to your energy and mood! 🥳

I love this weather, I am not made for winter lol 😆

Anyways, I took this photo on Saturday and when I posted it to my story being grateful for the Sunshine I got alot of Beautiful messages regarding my physique 🥰 I appreciate them all 💓

So here's the deal - over winter I don't really track my food, I still train hard but I don't track Macros. When February rolls around- typically about 6-8 Weeks before my Birthday I dial in my Nutrition and start tracking. Honestly because I really want to feel my Best when my Birthday rolls around 😅

I track my Macros, meaning I track everything I put in my face! It's not hard, it just really takes self discipline to input the foods and make sure I'm making smarter choices.

I do Nutrition Coaching for a few clients and I never tell them they CANT have something, its all in moderation and sometimes that does mean omitting one thing for another.

If Nutrition Coaching is something you have been missing out on then hit me up! I can help you feel your best 👌

Today is the last day of 2023! Today is also Sunday 12.31.23That means 2024 is officially the start of a new day, new we...
12/31/2023

Today is the last day of 2023! Today is also Sunday 12.31.23
That means 2024 is officially the start of a new day, new week, new month, New Year, New Everything!

If you have been holding back, now is your time to shine, because there are no more excuses of a new start.

This is literally the ultimate Sunday reset! 🥰

Have you made it a goal to get Fit this year? 💪Are you new to working out and not really sure where to start? I see this...
12/29/2023

Have you made it a goal to get Fit this year? 💪

Are you new to working out and not really sure where to start?
I see this every year. Women ambitious and wanting to get started on their fitness goals, and while they finally step into the gym, they have no idea where to go from there.

The first place we gravitate to is a Treadmill or Elliptical because, well, let's be honest, that machine is a pretty standard piece of equipment that almost everyone has seen before. How could you possibly mess that up, right?

How long before you get bored, though, and realize you are not hitting your goals like you wanted?

Strength training is the key to long-term success. Using weights to build up muscle is how you achieve that "toned" look.

Nutrition also plays a huge factor into long-term success, but sometimes just stepping into the gym with the right mindset and the right program will help you stay motivated to keep going.

I have a new 12 Week Program that is loaded with health information to get you started on your fitness journey. This guide provides you with the essential tools around nutrition, mindset, self-care, training, and so much more.

Interested in getting your hands on this program and getting started on the right foot? Send me a message!

When you want to learn about something or get better at it, what do you do? Do you go to school for it? 🏫 Hire a teacher...
12/29/2023

When you want to learn about something or get better at it, what do you do?

Do you go to school for it? 🏫
Hire a teacher? 👩‍🏫
Research it online? 🖥

You typically pay someone or a place to teach you and, in the end, expect to have gained knowledge in order to move forward with that on your own.

The same can be said about Personal Training.

We all have an ideal body we want. In order to get there, that involves training and nutrition.

If you dont know anything about strength training or nutrition, then how do you suppose you get better at it or gain knowledge?
Well, you would either want to pay someone to gain the knowledge or research it online.

Sometimes you need to invest in the future knowledge you want to have, especially if it's something that will benefit you for many many years!

Well if this is any indication of the rest of my day then I don't wanna..... Yup thats my Greens that I just put into my...
11/16/2023

Well if this is any indication of the rest of my day then I don't wanna.....

Yup thats my Greens that I just put into my coffee instead of my water 💧 😅

Yes... I did try it and definitely NOT a fan! Lol 😆

Address

Kamloops, BC

Telephone

+12503205260

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