K.H. Fitness & Nutrition

03/12/2024

These are two quotes from the book, Atomic Habits by James Clear. If you haven't read it, or listened to it yet, I HIGHLY recommend it! I'm on my 3rd time listing to it on the audible app.

03/06/2024

Are you a coffee drinker, and also need to get more protein into your diet? Make a protein coffee! I have one every morning. There are so many ways to make them, I use a whey protein isolate, protein powder, but you can use whatever protein source you like, powered or liquid. It's a great way to start your day!

01/03/2024

Speed-Agility-Quickness

SAQ drills are great for people of all ages. They are great for improving your speed, agility, coordination, and help improve overall fitness. These drills are also a great way to mix up your workout routine!

My boys and I started doing ladder drills a few days ago. Both of my oldest boys wrestle, and I want to help them improve their agility and speed, not only for wrestling but for over all health too. And of course I'm not going to make them do something that I'm not also willing to do. We grow together. ❤️🏃🏼‍♀️🏃🏼💪🏻

01/02/2024

Do you meal prep? 🤔

If you do, what is your favorite thing to make? 😃

I love meal prep, it has helped me stay on track for a few years now. ☺️

This week I made one of my favorites, chicken "alfredo". To make this I use 100g of baked and seasoned chicken breast, 1 cup of greenbeans (instead of high carb noodles + this gets me my veggies) and for the sauce I blend up a container of low fat cottage cheese and mix in a alfredo seasoning mix.

This lunch comes out to 320 calories, 46g protein, 15g carbs, and 6g fat. 😋

01/01/2024

Happy New Years from K.H. Fitness & Nutrition! 🎉

If you have goals of changing your lifestyle in 2024, I would love to help you with my online coaching! 💪🏻🥗🫶🏻

It doesn't matter where you live or what you have available to you for fitness, I will make plans that fit your lifestyle. I set up your personalized workouts on an app that is complete with instructional videos, and I am available to help you whenever you need it! 🏋🏼‍♀️🏋🏻‍♂️

Feel free to reach out if you have any questions. 🥰

12/05/2023

593K likes, 952 comments. “Jordan Ferrone describing discipline in one of the best possible ways. Let it sink in…”

12/04/2023

One thing I miss about the Y is their leg press machine. Thanks to the internet, I realized I actually have one! I absolutely love this machine! I'm always learning new things I can do with it! 🤩

11/23/2023

We did it!! 42:54! So proud of us!!
Turkey Trot ✅️
Hope everyone has a happy Thanksgiving!!

11/23/2023

Happy Thanksgiving!! We are down at the river and ready to trot!!

11/16/2023

5k- one week from today!
This morning was beautiful, so I put on my ankle light and high visibility hoodie and hit the road instead of the treadmill. I have the same goal every morning, to get in 30 minutes on the treadmill. I have barely been making 2 miles in 30 minutes on the treadmill. This morning I manged 2 miles on the hilly rock road in under 30 minutes.

Most people might not find that time impressive. But my only competition is myself. When I first started speed walking/ light jogging it took me 45 minutes to finish 2 miles. When you look at the time from my perspective, I've shaved off 15 minutes. That's a hell of an improvement I think!

Anyways, 3 years and 100 pounds ago if you would have told me that I would have two 8k, one (almost 2) 5k runs and a mountain climb under my belt, I would have laughed in your face. But here I am. You truly never know how much you can change your life until you start. Small changes compound into big changes, and the only competition is yourself.

11/08/2023

Wrestling season starts soon! Ivan hit the weights with me tonight!

11/06/2023

Did you know? 😁

70 likes, 2 comments. “adults need 150 minutes a week of moderate to vigorous exercise per week and youth needs 60 minutes per day. Ride bikes with your kids to get your minutes in!”