Tautua Fit

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Tautua Fitness helps first responders, shift workers, and high-stress providers build strength, lose body fat, and restore energy through shift-friendly training, flexible nutrition, and recovery coaching.

09/10/2026

TRY BEFORE YOU BUY.

What would ONE day be worth if you could ask every question you actually want to ask?

And see what the job is REALLY like — from the crew living it, not from Instagram.

Stop guessing if this is for you.

Come see it for yourself.

Give it a go.

Coach Kia

Firefighters should have strong legs✅ or 🚫🤔
09/09/2026

Firefighters should have strong legs

✅ or 🚫

🤔

09/09/2026

GYM FIT IS NOT FIRE FIT.

Being gym fit looks good in the mirror. Sure.

Being Fire-fit works when you are hot, heavy, and out of breath.

If you are searching for CPAT prep, how to pass CPAT, firefighter fitness program, or fire academy prep, this is why your regular gym workout is failing you.

Most people train one muscle at a time.

Firefighters train movements under stress.

Push, pull, carry, climb, and recover while breathing hard and staying controlled.

The CPAT test is not bodybuilding. It is 8 tasks back to back while you are loaded and oxygen starved.

How I fix it.

The 4 Pillars of Fire Ready Fitness:

💪 Functional Strength: power in squat, hinge, push, pull, and carry

🔋 Endurance: sustain work for 10 minutes straight without collapse

🧠 Technique: move the load smart, not just heavy

♻️ Recovery: bounce back so you adapt instead of break down

Stop training for looks.
Start training for output.

Quick baseline, run this before Week 1:

🪜 3-min stair climb with 25lb vest, check HR, goal under 170

🚶 Farmer carry 2x50lb for 100ft, can you go unbroken

💥 1-min push-ups, goal 25+
🦵 1-min air squats, goal 40+
🤝 30-sec dead-hang, goal 20 sec+
🏃 1-mile run, goal under 10 min

If that was humbling, good.

Now you know exactly what to train the next 8 weeks.

Want my eyes on it?

DM me the words IM READY and I will run your personalized assessment and build your plan.

Coach Kia

Stair climbing session ✅
09/09/2026

Stair climbing session ✅

Good day to take the bike to the gym 💪🏼
09/09/2026

Good day to take the bike to the gym 💪🏼

Post workout 🏋🏾‍♀️ 🫡
09/09/2026

Post workout 🏋🏾‍♀️ 🫡

09/09/2026

I heard you needed motivation...

4 years ago: Almost 250lbs, about to turn 40.

Today: 185lbs and moving better than I did in my 20s.

You didn’t gain it overnight.
You won’t lose it overnight.

It started with ONE small decision.

Then doing the boring stuff consistently.

You don’t need to always lift heavy.

You need to keep moving.

Mobility, flexibility, longevity - that’s the real flex.

Imperfect action is still action.

Start now.

Comment I’M READY - let’s see if we’re a good fit to start your transformation.

👨🏽‍🚒 Coach Kia

09/08/2026

He always said ITT.

It Takes Time.

I thought he meant be patient.

He meant do it anyway, even when it’s uncomfortable as hell.

Imperfect action…

Is Still Action.

Now, I understand.

🕊️

Happy and Safe Labor Day all!
09/07/2026

Happy and Safe Labor Day all!

09/07/2026

Some of us will run toward somebody else’s worst day without thinking twice.

But saying one word when WE need somebody?

That gets a whole lot harder.

Help.

September is Su***de Prevention Month, and I wanted to share this because those of us who spend our lives helping other people aren’t always great at asking for it ourselves.

And this isn’t only about firefighters.

It’s the parent everybody depends on.
The coach holding everybody else together.
The strong friend.
The coworker who always says they’re good.
The person who never wants to feel like a burden.

Remember this:

You don’t have to wait until you’re at your breaking point to speak up.

You don’t need the perfect words.

And when you’re worried about somebody else, don’t overthink reaching out.

Call them.
Text them.
Sit with them.
Ask again.

Sometimes “you good?” isn’t enough.

If somebody came to mind while you watched this, send it to them.

Save this too. You never know when you might need the reminder yourself.

If you or someone you know is struggling or in crisis, call or text 988.

Who are you checking on this week?

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Kansas City, MO

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