Kayli Montoya Fitness-Phoenix Rising

Kayli Montoya Fitness-Phoenix Rising https://linktr.ee/kaylimontoyafitness

Certified Personal Trainer & Nutrition Coach
I help people lose weight, reduce body fat and gain muscle to improve their overall health and wellness and live a longer, healthier & happier life.

One of the most powerful realizations you can have as an adult is this:You don’t actually have to keep participating in ...
06/08/2026

One of the most powerful realizations you can have as an adult is this:

You don’t actually have to keep participating in dynamics that drain you.

For a lot of us, we were taught that being a good person meant being endlessly patient, endlessly forgiving, endlessly available… even when the effort was never returned.

But maturity isn’t sacrificing your well-being to keep everyone else comfortable.

Real growth is learning where your responsibility ends.

You don’t have to keep explaining yourself to people committed to misunderstanding you.

You don’t have to keep fixing problems you didn’t create.

And you definitely don’t have to keep pouring energy into relationships that only function when you’re the one doing all the giving.

Protecting your peace isn’t selfish.

It’s self-respect.

06/05/2026

For seven years, I thought I was losing my mind.

What started as one terrifying moment on a hiking trail turned into years of intrusive thoughts, panic attacks, anxiety, depression, and fear that I couldn't explain.

The hardest part?

I didn't want to die.

I wasn't suicidal.

But my brain kept showing me vivid images that terrified me, and I was too afraid to tell anyone what I was experiencing.

I thought people would think I was crazy.

I thought they would think I was a danger to myself.

So I suffered in silence.

What I didn't know at the time was that hormonal changes during perimenopause can affect mental health in ways that many women are never warned about.

This is the first reel in a series sharing my experience with perimenopause, mental health, and what happened when I finally found a provider who listened.

While my journey is still ongoing, finding the right provider has been life-changing. Sarah Stinebaugh listened when others didn't. She looked at the whole picture and helped me start finding my way back to myself. I am incredibly grateful for her care.

If you're looking for evidence-based education and resources about perimenopause and menopause, I also highly recommend following Dr. Mary Claire Haver, Dr. Louise Newson, and Dr. Kelly Casperson. Their work has helped countless women better understand what's happening to their bodies and advocate for their health.

If you've ever experienced symptoms that made you feel like you didn't recognize yourself anymore, you're not alone.

I'd love to hear your story in the comments.

⚠️ My experience is my own and is not medical advice. If you are experiencing thoughts of self-harm, suicidal thoughts, or are in crisis, please seek immediate support from a qualified healthcare professional, crisis line, or emergency services.

I am sharing my lived experience. Hormonal changes were one piece of my story, but intrusive thoughts and mental health symptoms can have many causes.

06/05/2026

RISE is back this Saturday 💪

10 AM at Alpha Fitness
$10 drop-in• 45 min class
All fitness levels • Co-ed • No membership required

Start your weekend feeling strong, energized, and surrounded by a great group of people 🧡

Who’s coming?!

There’s a strange contradiction in women’s health.Many women spend 20+ years on hormonal birth control without anyone ba...
06/05/2026

There’s a strange contradiction in women’s health.

Many women spend 20+ years on hormonal birth control without anyone batting an eye. No baseline labs. No ongoing monitoring. Very little conversation about long-term physiology.

But the moment a woman in her 40s asks about hormone therapy to support her brain, bones, heart, and metabolism during perimenopause or menopause…

suddenly the conversation becomes fear.

Here’s the part most people don’t realize:

Birth control works by overriding your natural hormonal system. It suppresses ovulation and replaces your body’s signaling with synthetic hormones designed to dominate the receptors.

Hormone therapy in midlife is a very different conversation. The goal is restoration and support during a time when the body’s own hormone production is declining.

Yet the narrative many women hear is the opposite of the physiology.

None of this means birth control is “bad” or that hormone therapy is for everyone. Both have appropriate uses.

But women deserve accurate information, nuanced conversations, and providers who understand the difference between suppression and restoration.

Because fear shouldn’t be the loudest voice in women’s healthcare.

Education should be.

06/04/2026

Do those things consistently and a funny thing happens…

You start feeling better.
You start looking better.
And life gets a whole lot easier to handle.

Turns out the formula for a strong body, good health, and a clear mind isn’t complicated.

It’s just not always easy.

That’s exactly where good coaching comes in—someone to keep you focused on what actually works instead of chasing the next shiny shortcut.

Simple plan.
Consistent effort.
Real results.

Sunrise Yoga Reminder 🧘‍♀️Thursday at 6:30 AM!!If you’ve been wanting to try yoga or just need a simple way to start you...
06/03/2026

Sunrise Yoga Reminder 🧘‍♀️

Thursday at 6:30 AM!!

If you’ve been wanting to try yoga or just need a simple way to start your day feeling good, this is your sign.

✨ 30 minutes
✨ Beginner-friendly
✨ Outdoor turf space at The Drink Yard
✨ Movement, mobility, and a little core work

All you need is:
✔️ A yoga mat

💲 $10 drop-in (Venmo or cash)

Come watch the sunrise, move your body, and still have plenty of time to grab coffee and get to work.

Let’s start the morning off strong!

Nobody really warns women what happens when they start getting strong.Not diet culture strong.Not “toned arms” strong.I’...
06/03/2026

Nobody really warns women what happens when they start getting strong.

Not diet culture strong.

Not “toned arms” strong.

I’m talking about pick-up-heavy-sh*t-on-purpose strong.

You develop this very specific kind of confidence that doesn’t come from a number on a scale. It comes from realizing your body is capable of way more than anyone ever told you.

Suddenly you’re planning life around leg day.
You’re challenging relatives to push-up contests at family gatherings.
You’re flexing at your spouse when they compliment your arms.

And somewhere along the way something bigger shifts.

You stop chasing smaller.

You start building stronger.

And once that switch flips, it’s really hard to go back to the version of you that believed her job was to shrink.

Strength training doesn’t just change your body.

It changes how you walk into a room.

And honestly… every woman deserves to experience that glow-up.

06/02/2026

People always ask what the Phoenix Rising gym dogs do all day.

Well...

Coach Ace handles emotional support, quality control, and monitoring everyone's form from across the room.

Coach Fen specializes in squirrel surveillance, unauthorized zoomies, and workplace violence against his brother.

As you can see, both take their jobs very seriously.

But honestly, this is balance.

We talk so much about discipline, consistency, lifting heavy, eating well, and showing up for yourself.

And all of that matters.

But so does play.

So does joy.

So does having moments where you're not optimizing a damn thing and you're just rolling around on the floor making dinosaur noises with your best friend.

Ace and Fen are a pretty good reminder of that.

Work hard.
Play hard.
Wrestle your coworkers.
Chase imaginary dinosaurs.

The official Phoenix Rising wellness protocol is surprisingly simple.

06/02/2026

We never had a “talking phase.”

No games.
No wondering where it was going.
No slow burn of texting for months.

We hung out once… and somehow that turned into eight years of being together pretty much every day since.

When it’s right, it’s usually simple.

Not always easy.
Not always perfect.
But simple in the sense that you both keep choosing each other—over and over again.

Through the chaos, the growth, the therapy sessions, the business building, the hard conversations, and the laughter that somehow gets us through all of it.

Turns out one coffee was all it took.

And honestly… I’d still choose her again.

Remember, your choices determine how healthy your life is. Mentally, emotionally, physically....all choices.

Choose wisely.

One of the most expensive mistakes people make in life is taking advice from people who have never done the thing they’r...
06/01/2026

One of the most expensive mistakes people make in life is taking advice from people who have never done the thing they’re advising you on.

People who’ve never built a business will tell you how risky it is.
People who’ve never prioritized their health will tell you the gym is extreme.
People who’ve never done the inner work will tell you boundaries are selfish.

If someone has never been where you’re trying to go, they’re not giving you directions.

They’re giving you their limitations.

Choose your voices carefully.
Not everyone deserves a seat at the table when you’re deciding the direction of your life.

Address

142 E. Atkinson
Pittsburg, KS
66762

Telephone

+16207579146

Website

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