BKapFitness, Boston, MA (2026)

12/17/2020

One of my favorite things is to randomly voice text my clients and tell them how proud I am of them for doing WHATEVER they be doing! (or, to call them on their lack of workout... see end of post 😂⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I work with women who are BUSY crushing their career goals and/or mom goals and need a solution to working out on their schedule and within their lifestyle. The ladies I work with are motivated and coachable, they inspire ME daily. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Sometimes I pop in to say "hi, i see you, you're crushing it". And sometimes I pop in to say "hellooooo over there, you haven't worked out in a few days, everything ok?" Moral of the story, I'm always watching, I'm always encouraging, and I'm always watching 😂😂😂⠀⠀⠀⠀⠀⠀⠀⠀⠀
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YOU. ARE. CRUSHING. IT. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
KEEP GOING!

12/15/2020

Here's your reminder that it's REALLY hard to achieve any goals you set for yourself when your "why" isn't tied to YOU. Have you ever lost 10 pounds before a vacation only to gain 15+ back? Have you ever set unrealistic goals for weight loss only to come up short and binge out of frustration once you realized you weren't going to lose 30 pounds in 5 days? You're not alone.... ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here are some examples of who we set aesthetic body goals for... a vacation, an ex, a boy on hinge, Halloween, the beach, Memorial Day, should I keep going? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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For the longest time, I set "diet" goals based on situational factors in my life rather than taking a long term approach to my health and wellness. For the longest time I defined myself and my body by how others would perceive me as a personal trainer and nutrition coach that wasn't a size 4 with cut arms. For the longest time I let other people's judgements (all being those I thought of in my head) take control of my happiness. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Once I turned that corner and started focusing on why I wanted to achieve my goals, is when I started actually feeling as though I was making progress.

12/14/2020

Happy Monday everyone! It’s my favorite day of the week because I get to share a new move with you to incorporate into your workout this week! And today we’re going to do my absolute favorite Core movement- the dead bug!

I love this one because it’s zero impact on your joints, no tension in your neck like MOST of the moves we do for our core and there’s coordination involved so you can train your brain as well as your core ✔️🙌🏼

The major cues for this move our to keep your lower back in the ground and as you extend your leg (let’s say left leg) you want to drive the opposite arm (right arm) back towards the floor behind your head all while keeping a steady core and not allowing the left arm to come forward towards your knee. Once you allow your arms to break the plane of your shoulders you lose some of that tension created in your mid section.

HAVE FUN!!!!!
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12/08/2020

I often talk with female clients that are extremely worried about bulking up when we talk through their strength training program. It is extremely difficult for women to “bulk” when training. In order to see actual bulk you would have to eat a surplus amount of calories exceeding your carbohydrates allotment by at least 3X, lift insanely heavy and have the genetics to build that way.

I am always encouraging women to lift weights and add strength training to their regimen because it is the fastest way you will see any sort of body composition change as well as fat loss and muscle growth. When you lose fat and gain muscle you put your metabolism into a fat burning state which will allow you to reach your goals of fat loss quicker than if you avoided lifting weights entirely. Not to mention, it’s pretty badass to lift weights.

Today’s move is the floor press which is one of my favorites when you’re stuck at home and don’t have access to a bench and/ or barbell! Because of the limited range of motion versus a bench press, you should be able to go heavier than you would with a dumbbell chest press. Watch the video for safety precautions and form!

Try 3 sets of 10 and let me know how you did 😎

🎥:

12/04/2020

These leggings are EVERYTHING. There’s nothing that makes me feel ready to crush a workout than a new outfit. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Who else is into this ombré look? I’m loving the new releases from Zyia this week!

12/03/2020

How does alcohol effect our goals? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I’ll tell you..... ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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In my podcast. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Click the link in my bio to listen to the episode! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It would be an honor if you’d share & review my podcast “Your Virtual Coach” with any of your friends who you think would be interested!

11/30/2020

If you want abs, you have to put in the work. And NOTHING will get you abs quicker than proper nutrition and fuel, however, you can start to build the abdominal muscles underneath that layer of fat (I swear, I have abs the fat is just hiding them!!! 😜) Some muscles we can work on are the external intercostal muscles, internal oblique muscles, tendinous inscription and re**us abdominis muscles. All of these work together to get you that “6 pack” look that we long for. And this move today is a very efficient way to get all of them!

When training your core, it’s essential to work all core muscles and include some rotation in your movements so your core can stabilize you throughout all planes of motion.

For today’s Monday Move we will be doing a knee to elbow plank with rotation! It’s an ab killer. I actually did it this morning at the end of my workout and I was DEAD. Make sure to hit ALL 3 points and don’t cheat yourself: starting in a full long arm plank, drive knee up to same side elbow, then rotate your hip to reach your knee to opposite elbow, then bring it back to the same side elbow, and return to full plank.

Goal would be to finish with 10 on each side. Let me know how you do! 👊🏼

🎥: 🙏🏼

11/25/2020

New episode is live!

This episode is all about how alcohol plays a role in our systems as well as with our goals. I get asked a lot by my clients how they can reach their weight loss or lean muscle gain goals and still drink alcohol.

Today we debunk the myth that you have to cut alcohol out completely because let’s be real - that ain’t happening!! I also share some tips on how to reach your goals while enjoying a fancy a**cocktail.

Join me in listening to your virtual coach on Spotify podcast, Apple podcast, Google cast, Anchor and more!

11/25/2020

Mine would be to get rid of scrolling on social media! What a time suck!!!! I hate to even say it's part of my "daily routine" but truth of the matter is that it is :/ It's a standard daily activity for a LOT of people. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Don't get me wrong, I do love a good 20 minutes scrolling on tik-tok because those videos actually make me l-o-l (self-care?) but for the most part, when I am scrolling on FB and IG, it serves zero purpose and I get upset with myself afterwards with all the time wasted sitting on my phone when I could have been doing something productive or something that makes me more successful! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What would yours be?

11/22/2020

The weather this weekend in New England was perfect! I was super lucky to get an outdoor session in with a couple of my clients. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What did you do this weekend to take advantage of the sun?

11/21/2020

What's up fam? The podcast is now LIVE on spotify, anchor, google podcasts, and more! Please go over and give it a listen and let me know what you think! I would so appreciate the feedback! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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As most of us have started to plan for what we're doing on Thanksgiving, whether that's going home to be with family or staying where you are, let's start to think about how you can work around the huge meal and all the apps that come with it. Not only are these tips good for the holiday week, but also life fitting in your goals around your social schedule and dining out.

11/18/2020

A little sneak into the podcast that's coming SO soon. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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As we head into the holiday season and the indulging starts to creep up on us, let's remember to take a moment to assess how hungry we actually are. More often then not we are succumbed to the social pressures of the holidays and having to eat a huge meal when we're really just NOT that hungry. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Just because Aunt Susie loads her plate up, doesn't mean you have to in order to be in full Thanksgiving mode!! It's 2020 and you've made it to Thanksgiving, isn't that good enough? 😜 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I want to empower those of you who have goals and want to not allow the holidays to control you, to take control of your own situation. In order to do this, assess your hunger levels before you start filling your plate. How hungry are you, really? When you do, adjust your plate accordingly and get some delicious, nutritious food in that belly!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I'm so excited for you to have a full listen to this podcast. Stay tuned!

BKapFitness

12/17/2020

12/15/2020

12/14/2020

12/08/2020

12/04/2020

12/03/2020

11/30/2020

11/25/2020

11/25/2020

11/22/2020

11/21/2020

11/18/2020

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