Keena Lou

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Canada
Montreal, QC
Keena Lou

Improve your body and your health with a few simple steps:
1- choose a goal: energy, weight loss, le It can all be simplified.

The abundance of information in the health and fitness industry can be overwhelming at times, making it very hard to adopt healthier habits. Here is how:
- supportive and resourceful coach
- reliable and tailored nutrition plan (Herbalife)
- inspiring community (online or in Montreal)

Let me help you design the healthy life and body you've always wanted.

03/21/2024

Here are a few book quotes I keep going back to as a compass when needed.
Do you re-read your books? Save favorite passages?
Are you a book "highlighter" like me 🙋🏽‍♀️
A "page folder"!? 😱!? 😅

04/06/2022

Just checking in 🙄😅
Are you on track with the goals or habits you have established for yourself?
No?! How human of you 🙄😅
Don't you quit though!!! A little reality check is just there to help you adjust, refocus and move.
Get the accountability group, buddies or a coach.
Your goal is important, you're important!
Now, let's do this thing shall we 😎?!

02/27/2021

Habits...forget the diet!
Diet:
Usually very strick and rigid.
Rarely long lasting and sustainable
Habit:
What you do most of the time
Part of your lifestyle
Sustainable

Habits allows the occasional bday cake without the feeling of "cheating" on a diet.
You simply go right back into the habits that are aligned with your health goal.
You will look and feel just as aligned as your habits are 👀👀👀
What does your body and mindset say about your habits?
Share below if you dare!

01/07/2021

How to make healthy habits stick?
Make it fun, delicious, simple.
Make it important and impactful.
Ex: drinking more water
Select a cool bottle, add flavour not sugar 😜 (mine has citrus fruits and Aloe Vera)
Facts:
drinking enough water helps your brain, your skin, your digestion, your strength...
Which habit can you turn into a delicious, simple, impactful one?
Share below to inspire us 🙋🏽‍♀️🙋🏽‍♀️

12/10/2020

Grateful to be: great+full
The most important habit you can ever practice 💯
Gratitude.
We can write in our journals to get it going but then LIVE IT!!!!
Be that living, walking, breathing, running machine your life needs.

💚

11/24/2020

How long? Lifelong 😊
Yes dear.
Why would you go all out if it's to lose it all a month later?
Your body will feels at its best if you maintain your healthy habits.
That's why coaching is useful, especially when starting your journey.
Coaching is there for you to develop habits, find your healthy flow and create a lifestyle that you can maintain.
The extremely strict diet and the extreme letting go is not healthy for your body or your mindset.
I'm here to help you create that flow you don't need "a break" from.
What if you could enjoy the healthy, indulge occasionally and feel in charge of your health always.
Sounds good? Let's go!!

11/21/2020

4 habits to make you glow✨✨
I know, November or 2020 is not well known for its glowing attributes BUT...
Glowing is important, glowing is your right, glowing is the medicine.
Habits to enhance your glow:
1 - Prioritize rest. Your entire body feels and looks its best when rested, healed and recovered.
2 - Eat healthy! Make veggies and healthy fats part of your daily habits.
3 - Move! Glow goes where energy flows. Make movement part of your everyday rituals even if it's short.
4 - Cultivate your passion. It can be a hobby or your career but keep that ti**le in your eyes alive.
That will keep your light bright.
Habits are so powerful.
How will you make that glow grow? ✨✨✨
If you already know, share below 🙌🏽
What makes you glow?

10/30/2020

2 months is plenty!
To lose some belly fat
To drop a pants size or 2
To get some b***y gains
To run longer n faster
But even more importantly, 2 months is plenty to:
- improve your energy levels
- improve your self-love
- learn how to food prep
- create a morning routine
- master stress management
Forget new year's resolutions!
Every month counts, get ahead.
21 days
8 weeks
Choose your goal and let's get started !!

10/23/2020

Tips for an EPIC day.
It starts with your morning rituals.
Nothing to do with how early you get up, although over sleeping and snoozing won't get you in a better mood.
You need a set of rituals you can turn to each morning to prepare for your best work.
That routine will change if feeling good already or if you're sleepy and in a bad mood (it happens)
Build your powerful habits.
Mine include:
- gratitude journaling
- meditation or breath work
- movement
- tea
- scripting/vision work
- music and possibly dancing
- healthy breakfast
No need to do them all, some mornings I need 2 of those some mornings I line up 5 habits before I feel strong and aligned.
Rushing in the morning is simply increasing your stress levels which can lead to major health issues in the long run (mentally, physically, socially)
Take the time!
5 to 45mins! For your best self.
What are your morning tricks?
👇🏽share below.

10/11/2020

How to recharge.
What's important to know is that there's not only one way to do this.
When I work with my warriors on stress management and self-care we build a "kit".
Because recharging after a long day will look different than when you need a break at work on a busy Monday afternoon.
So take the time today before you head into your week to create a list of things that change you up 🌠
Weekend: naps, nature, art.
Weekday: bath, yoga, workout
Boost: sunlight, tea, walk at lunch, breathwork.
Carry that list with you and make sure you apply at least one activity per day to reclaim your power.
.
Any suggestions or ideas?
Share below.

10/06/2020

5 mindset hacks for good vibes.
October and fall might get a little strange, challenging and exciting.
Here a 5 tips to boost your mindset:
1- exercising is key! 20mins or more, in or outdoors. It gets your feel good chemicals going and keeps you looking and feeling strong.
2- Breath!! Take a few deep ones, it's the best way to relax.
3- take 5 minutes (minimum) for gratitude. You can say it out loud, journal or meditate on it.
4- Play or create! That will boost your happiness levels.
5- Nutrition. Fuel your body well, it will affect your mood, your energy, your strength...
Which one will you improve on?

09/26/2020

Save these stretches to your favs!
I've put a few stretches together in case you forgot about mobility 😉
Do them:
- after a workout
- after to long day to relax
- even to start the day feeling good
Be gentle:
Breathe in and adjust your position
Breathe out and stretch a lil further

Address

Montreal, QC

Website

http://keenalou.24fitcoach.com/

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