Kelly Bailey Fitness

Home
United States
Spencer, OH
Kelly Bailey Fitness

My primary goal is to empower women through health and fitness so that they can be strong and confid I offer packages and a la carte services.

Kelly Bailey Fitness is a personal fitness training studio located in Spencer, Ohio. I strive to take a more holistic approach to fitness training by focusing on behavior change and the whole person. Working out is only 20 percent of the battle in staying healthy! I specialize in weight loss/weight maintenance, functional training for older adults, strength and core training for equestrian athlete

s, and strength and core training for endurance athletes. Prices vary widely, so please call me if you are interested. I would love to talk with you about your fitness goals, and I promise no pushy sales!

05/05/2026

There's something quietly crashing your system as the years tick by...

Muscle loss.

Starting around age 30, we begin losing it at a rate of 3-5% per decade.

What replaces muscle? Fat.

Metabolism decreases, insulin sensitivity decreases, and fat gain accelerates as you lose more and more muscle.

There are two main causes of muscle loss: aging and inactivity.

And there is one thing that stops it:
lifting weights.

This is not fearmongering. This is reality if you don't lift weights as you age.

*On the left is healthy muscle. On the right is sarcopenia: the progressive, age-related loss of muscle, strength, and function.

04/13/2026

Mic'd up and ready to go! I am so excited to be filming with Armstrong Cable again! Today's workout was a glute-focused leg day. Can you guess what 4 exercises I chose?

Look for me on the local Armstrong Cable channel or their YouTube page!

04/07/2026

PSA to my fellow trainers and gym rats: you are more likely to get injured after a week or two off from the gym.

Spring break is in full swing. That means clients (and trainers) may be taking a week or two off. The first few workouts back are a critical time and should be handled with care.

I encourage my clients to take their vacations and NOT work out while away. Be active outdoors, enjoy your time away with family and friends, and don't worry about the gym. If you are generally consistent when at home, a week off won't hurt you (and may actually give your body and mind a chance to fully recover).

And when you return... I'll go easy on you the way I do on myself... because I've learned the hard way a few times.

You are far more likely to get injured if you jump back into intense workouts after a week off. You haven't lost muscle after a short layoff, but your body is not primed to handle normal loads.

The goal in coming back is to restore consistency before intensity. Here's how I do this for myself and my clients the first week back from a short layoff (2 weeks or less):

✅️Get right back to normal schedule. If a client is working out 3 times per week, we schedule those three sessions the week they are back.
✅️We do an extended warmup. We make sure the muscles are warm and movement patterns and mobility are on point.
✅️Reduce the weight. Depending on the lift, I reduce the weight by up to half. Depending on the client, I may reduce the number of sets as well.
✅️I put the emphasis on consistency. The most important thing is getting back on your routine.
✅️Feeling weak, more sore than usual, and tired is normal. Even though you are lifting less weight this week, it's probably going to feel hard and you may get quite sore. It's normal and will resolve if you stay consistent.

If the layoff is longer than two weeks, we extend this program for as many weeks as they were absent, and very slowly progress them back to where they left off.

03/24/2026

A trend that's almost as toxic as your ex.

I was so happy to see the "girls gone strong" movement happening over the last few years. I LOVE LOVE LOVE seeing women in the weight room lifting heavy, eating to fuel their bodies, and worrying more about how strong they are than how skinny they are.

It's disheartening to see a reversal back to ultra-thin culture.

I don't want to fearmonger, but women and girls deserve to know that this Ozempic-fueled unnaturally-skinny-trend happening in Hollywood will have real consequences.

For young women, it can affect your menstrual cycle and cause infertility, bone loss, and muscle loss. You are in your PRIME for building muscle and bone in your teens, 20's, and 30's...don't waste this precious time to build your body UP!

For middle-age and older women, getting too thin will accelerate bone and muscle loss. NOT something we need during this phase of life when we're already struggling to keep those critical tissues.

Being too thin can also cause:
🚫Hair loss
🚫Thinning and accelerated skin aging
🚫An increase in cardiovascular problems and heart arrythmias
🚫Insomnia and sleep problems
🚫Fatigue and lethargy
🚫Low blood pressure and fainting spells
🚫Weakened immune system
🚫Nutrient deficiencies
🚫Higher risk of depression, dementia, anxiety, and mood problems
🚫Decreased metabolic rate

It is just as detrimental to be too thin as it is to be obese, especially as we age. If you want the best long term results for both longevity and maintaining a healthy weight, the best thing you will ever do is work on getting strong, and fuel your body with plenty of high-quality calories.

03/17/2026

Hiring a personal trainer is a monumental step for most people. I appreciate the courage it took to reach out and get the ball rolling, and to make the decision to invest in yourself. I think I speak collectively for the good trainers of the world: we care deeply for our clients, we are on your side, we are rooting for you. Here are a few more things your trainer wants you to know...

03/13/2026

I got a new toy at KB Fitness! It's a trap bar (sometimes called a hex bar). It is mainly used for deadlifting, but can also be used for farmer carries, shrugs, and row variations.

Why use a trap bar?

✅️Easier to learn and requires less skill than a straight bar deadlift.
✅️Allows for a more upright torso, reducing strain on the low back.
✅️Centers the weight around the body, again, reducing strain on the low back.
✅️Creates less fatigue, which means more volume tolerance in athletes.
✅️Puts the wrists in a more natural position, which translates to more comfort for elbows and shoulders.
✅️It's great for weighted explosive movements like squat jumps.
✅️It is a superior deadlift for: beginners, taller lifters, people with low back issues, athletes, folks with existing injuries, and people who are trying to lift as safely as possible (i.e. the 40+ age group who can't afford to get injured during a workout)

I bought this new "toy" specifically because of the demographic I work with the most: 40+ Gen Xers who often have existing physical limitations that make traditional deadlifting difficult or unsafe. As a coach, it's imperative that I keep my clients safe and functional so they can come to the next workout.

Some people might think that any exercise that is "good for beginners" is somehow "less beneficial". This is simply not true. With the exception of practicing technique for a competition where straight bar deadlifting is required, you will get just as much benefit out of using a trap bar - with lower risk of injury.

02/24/2026

"My tracker says I burned 500 calories during my exercise session. Can I add those calories back to my meal plan?"

There are two answers to this:

1. If you are trying to lose body fat, no, you should NOT add calories back from exercise.
2. If you are training to compete in sport, yes, you can add them back...but be careful.

Let's go over both answers in more detail...

If the primary goal is FAT LOSS, do not eat back calories burned through exercise. Here's why: 1. The tracker that you're using is wrong (some studies estimate that exercise trackers overestimate calorie burn by up to 90%. Yikes!) Exercise simply does not burn as many calories as we think, but it's a selling point for trackers and workout classes. 2. Humans notoriously under-report calories consumed. A study found that even dietitians are off by up to 40%...and that's when they actually tracked calories in a journal! Even if you are tracking, you are probably eating more than you think.

If the primary goal is PERFORMANCE, yes, you can add the calories back to your meal plan...but carefully. The same warnings above apply here: exercise does not burn as many calories as we think, and it's very easy to overeat and overshoot what you've burned. That said, if your goal is doing WELL in a competition or sport, you should be focused on fueling, not weight loss.

This is the reason it's a terrible idea to train for a marathon, triathlon, or other sport with a goal of losing weight.

Undereating causes under-performing.

If you eat enough to fuel good performance, you probably won't lose weight. If you are cutting calories to lose weight, you won't perform well at your sport. Weight loss and performance do not go together.

Takeaway lesson: be clear about your goals and adjust calorie intake and exercise habits accordingly.

02/21/2026

I saw a post in a FB fitness group titled: Which exercise is considered "the king" of all exercises?

I went straight to the comments and did my own little research study to find out what fitness enthusiasts think is THE best exercise. What I came up with is basically the program I use with my clients. (Winning! 🤣)

#1 was a close tie between squat and deadlift, with the deadlift probably coming in a hair above the squat.
#2 was walking
#3 was pullup
#4 pushup
#5 jump exercises like burpee and squat jump
#6 lunges

(There were also a few funny responses that make the fitness vibe check, like s*x and putting down the fork. 🤣)

The only exercises I felt were missing: row (barbell, dumbell, or cable), and overhead press.

This is it, folks. This is a basic program for overall fitness that covers all the bases: seven lifts + a little jumping + walking.

Need coaching? Let's chat. I offer in-person, virtual, and DIY programs. You tell me your story, I'll guide you in the right direction.

02/18/2026

I don't know who needs to hear this, but a weight increase shouldn't send you into panic mode....

I'll give you a bonus reason that your scale weight might go up: a heavy leg day can make you gain weight.

Scale weight is only one metric to measure progress - and it's a poor one at that.

Yes, if you are eating like a moron and not exercising, your weight may go up because of fat gain. There's no way around energy balance.

But I constantly talk people off the ledge when they've gotten on the scale and the number isn't meeting the vibe check. (And WHYYYYY do we get on the scale at the worst possible time? Like the day after Thanksgiving or the Monday after a weeklong vacation??? Seriously...of course your weight is going to be up. If the number bothers you, stop self-sabotaging!)

There are so many reasons you can gain weight that don't necessarily mean you gained fat:

⚠️You ate more than usual.
⚠️You ate more salt, sugar, or carbs.
⚠️You are inflamed from travel.
⚠️You ate later than usual.
⚠️You had an intense exercise session.
⚠️Women - you're right before your period.
⚠️You haven't 💩💩💩
⚠️You are stressed and/or haven't been sleeping well.
⚠️You weighed in at a different time than normal.

The solution:

✅️Weigh yourself at the same time of day, same day of the week, same clothes on, etc. Your weight can fluctuate up to 10 lbs in a single 24-hour period, just based on the amount of water you're holding.
✅️Don't weigh yourself after a big event like a holiday or vacation. And if you do, expect to see a higher number. I typically coach clients to wait a week after a major event to weigh themselves.
✅️Look for long-term trends. If you weigh weekly and notice an upward trend over the course of six months, then you might have an issue. But, a single data point in time doesn't tell you very much.
✅️Use other metrics to measure progression or regression. Circumference measurements, In-body scan, Dexa scan, how you feel, muscle strength testing, etc. Scale weight alone is probably the worst measure of progress because it fluctuates based on too many variables.

02/11/2026

What happens when you take a hiatus from lifting?

This is a question I've gotten twice this week from clients who need to take time off for various reasons, and they are worried about losing progress.

Sickness, vacation, injury, a change in jobs... there will be times in life where you can't train as normal or need to take time off. The question of "what happens" depends on how long the hiatus, and what you are willing to do during the gap.

✅️A week or two off...

Don't worry about it. Enjoy your vacation, or let your body recover from whatever bug you got. A week to two weeks off won't hurt your "gains" (or weight losses), as long as you don't eat like an a$$hole and you get right back on track as soon as you can. In fact, a week off is just what some of us need for full recovery from hard training!

You may lose some muscle "fullness" because of shifts in water and glycogen...but you have not lost muscle.

Your first workout back after a week hiatus will likely FEEL hard as your body and brain have to remember movement patterns. But you haven't lost progress at this point.

✅️A month off...

You start losing muscle around the three-week mark if you are totally off from lifting. When I get a client who has taken a month or more off, I treat them like a beginner when they return: mobility, bodyweight exercises or very light weights, basic movement patterns.

Depending on the length of the break, most clients regain whatever they lost within a month or two. Luckily, if you've trained in the past, rebound happens relatively quickly.

✅️If your hiatus from regular lifting will be a month or more long...

Try to do something at least once a week, even if it's just a few bodyweight squats, lunges, pushups, and planks.

If you are taking time off due to an injury, try to train areas of the body that are not affected. You can almost always do SOMETHING, even when injured.

🚫If you are quitting lifting because you are "bored" or "don't like it"...

I can't help you. Of course walking, yoga, pilates, and any kind of movement is great for your health. But nothing compares to lifting as far as health benefits go.

Address

Spencer, OH
44275

Telephone

+12167049032

Website

https://www.kellybailey.fit/fast-40

Alerts

Be the first to know and let us send you an email when Kelly Bailey Fitness posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to Kelly Bailey Fitness:

Shortcuts

Want your business to be the top-listed Gym/sports Facility in Spencer?