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KayFit Training + Nutrition

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KayFit Training + Nutrition (NASM-CPT, CNC Kayla Buntenbach) works with clients to develop custom online fitness programs and nutrition plans in order to reach their goals.

17/03/2022

Have you ever stepped on the scale after weeks of hard work and…

there’s NO change in your weight?!

Or it’s gone up?!

What the hell, right?!

You’ve tracked your macros, you’re strength training, you’re doing EVERYTHING right.

But the scale. Won’t. Budge.

It’s frustrating! I get it!

But the scale isn’t the only way to see progress. It honestly doesn’t tell us a whole lot.

ESPECIALLY if your body is going through a recomposition phase.

Instead…

✨ take progress photos
✨ take circumference measurements
✨ pay attention to how your clothes are fitting
✨ are you feeling stronger in the gym?
✨ do you feel better in general?

The scale isn’t the end-all, be-all form of progress!

If you’ve been checking the forms of progress I mentioned above and still don’t see any change, take a deeper look into your nutrition, sleep, workouts, etc.

And if you’re having trouble, message me! I’m here for you!

⬇️ Comment below if you’ve ever experienced scale deception 😅

11/03/2022

“Making the decision to reach out to Kayla for a consultation was the best decision I’ve made for myself in a long time…

… Who would think that a reverse diet would be the start to fixing my metabolism?! …

… my body composition continues to change in a direction that I’m so proud of.”

✨✨✨

I am SO PROUD of Kelli!!!

She came to me pretty hesitant to increase her carbs and calories, but she was willing to trust me and try, and it has paid off BIG TIME!!

She’s absolutely crushing her workouts, her nutrition is on point, and she’s making progress each week.

I can’t wait to see the progress she continues to make!

08/03/2022

I really struggled with my weight in college. I was completely unhappy, faking my smile, and not confident at all.

I grew up dancing 15-20 hours a week, and college was a HUGE change for me.

I wasn’t dancing as much, I was making poor choices with food and alcohol, and I ended up gaining 40lbs within my first year and a half.

Freshman 15, WHO?! I wish.. more like freshman 40.

I was so unhappy with the way that I looked and felt that I went to the extreme.

I was going to the gym twice a day, running the stairs in my dorm after the gym, and eating 1200 calories.

I was EXHAUSTED, my depression and anxiety was at an all-time high, I skipped more periods than I can count, I was demonizing food, and I honestly hated myself and the way I felt.

I knew that if I continued down this path, I would continue to run myself into the ground.

So what changed?

I finally got a coach who actually taught me all the ins and outs of nutrition and how to properly move my body for the results I wanted.

Not only was I no longer restricting myself to 1200 calories, but I was eating WAY more, I was still able to go out for drinks with friends, enjoy my favorite meals, and I was spending way less time in the gym.

I’m now in the BEST shape of my life. I’m 30lbs down from my highest weight in college, but I’m so much more than that too.

I’m stronger.

I’m happier.

I’m confident.

I straight up LOVE the woman in the mirror and all she’s capable of.

And I no longer wish to be the same weight I was when I went into college. The only thing I’m focused on is being the healthiest version of myself (physically and mentally) that I possibly can.

And because of my experience and because I saw first hand how proper nutrition and training intensity can change a life, I decided to make this a career. I want to help women who have gone through similar experiences learn to love their bodies and the amazing things they can do.

Drop a 💕 in the comments if you can relate

28/02/2022

When I was first getting into health and fitness in college, I found it difficult to merge my college lifestyle with my newfound love for fitness. I did it in a pretty unhealthy way (unintentionally) - cutting calories and macros super low during the week and binging on the weekends. Obviously, that didn't work.

Once I realized that I was doing my body more harm than good, I did these 5 things, and I suggest you do too!

✨ Schedule your workouts for times that work for YOU.
- Working out at 6am seemed like a good idea. Get it done and over with, right? Not for me. I found that I would skip workouts often, and when I did go, I felt weak and tired. So I scheduled my workouts later in the afternoon and saw a big difference in my consistency and strength.

✨ Don't force yourself to change a bunch things at once.
- Everyone wants to jump into a new healthy lifestyle, but sometimes going all-in at the very beginning can lead to burnout. Instead, making small changes over a longer period of time can lead to more success.

✨ Make SUSTAINABLE changes.
- Want to be healthier but can't see yourself working out everyday long-term? Then don't expect yourself to work out everyday now. Again, this can (and most-likely will) lead to burnout! Instead, if you know that working out 4 times a week is something you could do long-term, do that!

✨ Congratulate yourself on the small wins.
- Every little tiny step that you make or hurdle that you overcome is worth celebrating. Don't let your want for the end goal blind the progress that you're making now. Celebrate each step of the way!

✨ Don't strive for perfection.
- Nobody's perfect, so why should you expect yourself to be? So what if you ate too many cookies or skipped a workout or didn't track a meal? Give yourself some grace. Striving for 80-90% perfection will be much easier on your mental health and be much more sustainable!

Did these tips help you? Let me know in the comments if you have any more tips to share!

07/02/2022

Wanna know something CRAZY?!

This client isn’t in a deficit.

She’s actually eating 600 calories MORE than she was when she started training with me. And her weight has gone UP 5lb.

Her stomach is flatter, she’s building NOTICEABLE muscle in her legs, arms, and glutes, and is losing fat at the same time.

AND THAT’S THAT ON REVERSE DIETING!!!

So many women I meet are sooo scared to bring their calories up, but their bodies need it! This client is feeling more energized, stronger, is sleeping better, and can literally feel her metabolism speeding up.

So proud of this client and how far she’s come!

23/01/2022

CAN YOU BELIEVE THAT THIS IS LESS THAN A MONTH APART?! 😱

I can 😍

This client has trusted me wholeheartedly and is absolutely killing it with her macros and training program.

Not only has she seen this huge difference in her body, but she now has:

✨ Increased energy
✨ Better mood/mental health
✨ Better sleep
✨ No bloat after meals
✨ Increased strength
✨ AND MORE!!!

This client came to me after years of yo-yo dieting, cutting carbs out of her diet every once in a while, constantly switching up workouts in the gym, having low energy and poor sleep, and TIRED OF NOT SEEING PROGRESS.

She now feels better than she ever has and is more motivated than ever to continue working towards her goals.

I’m so proud of her and can’t wait to see the progress she continues to make!

Post a comment below to cheer her on!! ⬇️

13/01/2022

I've posted before that your metabolism adapts to your deficit, but never WHY it adapts.

So here you go!

Metabolic Adaptation is your body's response to you being in a caloric deficit. This doesn't happen right away, but it is the reason why you may gain weight after being in a deficit (if you go back to the way you were eating before right away) or why you may see a plateau in your weight loss.

This is why it's SO IMPORTANT to have dieting phases and an exit strategy to your deficit.

Want more information about dieting phases or a proper exit strategy?

Click the link in my bio for a free 1:1 coaching consult or DM me for more info!

11/01/2022

✋ Raise your hand if your New Year's Resolution is to lose weight, get healthy, workout, eat better, etc.

For the month of January ONLY, try KayFit Training + Nutrition for a one month trial!

NO COMMITMENT!

Let me show you how in one month, you can start to build sustainable habits that will last you a lifetime.

No crazy restrictive dieting, no hours of cardio, no BS. Just science-backed protocols that can help you live a healthier, stronger, happier life.

Click the link in my bio for a free consult, or DM me for more information!

04/01/2022

Working out everyday is NOT the move.

Rest days are just as important as your workout days.

Does that mean that you should just lay around all day on your rest days?
No. But you shouldn't be pushing yourself a whole lot.

I like the phrase "motion is lotion". Keep your body moving outside of the gym on your rest days, especially if you're sore. I like to go on easy-moderate hikes on my rest days!

How many rest days do you take a week, and what do you do on your rest days?

Address

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29601-29617

Telephone

+18643363183

Website

http://linktr.ee/kayfit.cpt

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