Break Through Your Own Boundaries

LET’S GET RID OF:

Putting yourself last.

The all or nothing mentality.

And feeling completely stuck.

SO THAT YOU CAN:

Gain clarity on your goals.

Become consistent with nutrition.

And build confidence in your training.

The path varies for each warrior but the goal stays consistent. To help you break through the boundaries getting in the way of what you want.

I’m glad you’re here.⁣ I hope one of the resources below will be the tool you’ve been looking for to change your life.

THE WARRIOR PROGRAM

It’s time you feel heard and understood by a coach who believes you are doing your best. As a warrior you’ll experience what it’s like to have a realistic plan you can stick to for the long run without sacrificing your life, family, or the things you enjoy.

BREAKTHROUGH BLUEPRINT

If you’re like me, you like to take charge and are ready to be accountable to yourself. Which is why I created the Breakthrough Blueprint.

The Breakthrough Blueprint is an affordable accessible option, and contains the exact same resources I use with my 1:1 clients. You’ll have all the direction you need without the extensive support from a coach.

Your blueprint download will include:

A 12 Week Training Plan. Macro Calculation. Grocery Guide. Supplement Guide

3 E-Books To Match Your Program [Training, Nutrition, and Mindset]

It doesn’t matter if you’re a beginner or intermediate, if you’re driven then the Blueprint is for you.

PERSONAL TRAINING

Ready to take the guesswork out of the gym?

If you’re ready for a hands on approach and are seeking accountability, then one on one personal training sessions are for you!

So What’s Next?

– Let’s schedule a consultation.

– Choose the best package for you.

– And start breaking through your own boundaries!

I’m here because I know that you are a badass woman who wants to break through your own boundaries, because you’re tired of giving up on yourself mentally and physically. I know you want to take charge of your life again. So let’s gain clarity on your goals, become consistent in the kitchen, build confidence in the gym, all while feeling understood by a coach who recognizes your best.

WARRIOR WORKOUT BUILDER

One of the most frequent questions I get asked is “Can you write me a training plan? I feel lost in the gym.” So I’m giving you an inside look at how I build my workouts.

Use this template to build your very own training plan and hop on the list to receive weekly advice on all things training and nutrition!

A Little More About Me

My name is Kelsi, but growing up my dad always called me “Little Warrior” which is where my fitness coaching company came from.⁣ Let’s get to know each other over on Instagram!

MY MISSION IS⁣

To help badass women like you break through your own boundaries, because you’re tired of giving up on yourself mentally and physically. My mission is to help you take charge of your life again, become consistent in the kitchen, build confidence in the gym, and allow you to feel understood by a coach who recognizes your best.

I VALUE

Humans > Clients⁣

Achievements > Aesthetics⁣

MY APPROACH IS⁣

Straightforward > Special⁣

Educated > Uninformed⁣

I LIVE TO HELP YOU⁣

Gain clarity and develop a bold goal.

Become consistent in the kitchen through a strong understanding of nutrition.

Build confidence in the gym by learning simple and effective training principles.

Feel heard and understood by a coach who believes we are all doing our best.

I BELIEVE ⁣

You are capable of experiencing what it’s like to have a realistic plan you can stick to for the long run without sacrificing your life, family, or the things you enjoy!

Travel Tips

Stop what you’re doing and save this if you’re traveling for the holidays!

𝐇𝐚𝐯𝐞 𝐚 𝐩𝐥𝐚𝐧… pack foods like protein bars and powders, jerky, or tuna packs if you know finding good food will be challenging. If you just wing it, it’ll be much harder, so plan ahead.⁣

𝐁𝐞 𝐫𝐞𝐚𝐥𝐢𝐬𝐭𝐢𝐜… you probably won’t have all the same food options as you would at home. And IF your hotel has a gym, the equipment will probably be limited compared to your home gym. Make sensible choices with what you’ve got.⁣

𝐒𝐡𝐨𝐨𝐭 𝐟𝐨𝐫 𝐦𝐚𝐢𝐧𝐭𝐞𝐧𝐚𝐧𝐜𝐞… with training and nutrition.⁣
Chances are you’re not going to have any massive gains or weight drops while traveling, so aim to keep everything at status quo. If you can get in a workout, great, if not, it’s not the end of the world. If you’re currently eating 3-5 meals a day, maybe take it back to 3 square meals while traveling.⁣

𝐁𝐮𝐢𝐥𝐝 𝐢𝐧 𝐚𝐜𝐭𝐢𝐯𝐢𝐭𝐲… excursions, exploring, or even walking to the places you go will help keep your overall NEAT (non-exercise activity thermogenesis) higher. Plus, staying active is a fun and easy way to stay balanced!⁣

These aren’t ground breaking tips, but they are simple and practical and sometimes that’s all you need.

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

Self Doubt

So you’ve decided to level up and make better decisions for yourself.⁣..

There’s going to be resistance along the way.⁣

You’ll be tested and you’ll question why you’re making these changes as they add more work to your already busy schedule.⁣

You’ll feel like your life got harder because you’ve decided to follow this new path, but you have to keep pushing past the doubt.⁣

Don’t let your doubt win and make you give up all the things that make you feel your best.⁣

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com


Should You Start Lifting?

The answer is almost always YES.

When women finally drop the fear of getting “bulky” they’ve usually tried these types of training in the past…

Pilates/Yoga

Which doesn’t leave a ton of room for progressive overload.

Beachbody Workouts

Where there’s not much variation, usually uses low weights, and no long term potential progress.

Group Training

Again, usually not enough weight to make adaptations or progression over time.

If you enjoy those and they add to your life/fitness goals, by all means keep doing them!

But if you’re ready to feel confident in the gym by following a structured plan and actually knowing what you’re doing.

Then get guidance & accountability from a coach through the Warrior Program (online coaching).

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

Habit Triggers

If you’re trying to change (or create) a new habit, give yourself a trigger. ⁣

𝐓𝐡𝐢𝐧𝐤 𝐚𝐛𝐨𝐮𝐭 𝐡𝐚𝐛𝐢𝐭𝐬 𝐲𝐨𝐮 𝐰𝐚𝐧𝐭 𝐭𝐨 𝐜𝐡𝐚𝐧𝐠𝐞:⁣
Snacking mindlessly in the kitchen.⁣
Flopping on the couch after work.⁣
Living on coffee all day.⁣
Scrolling through your phone…⁣

𝐏𝐢𝐜𝐤 𝐨𝐧𝐞 𝐚𝐧𝐝 𝐝𝐞𝐜𝐢𝐝𝐞 𝐰𝐡𝐚𝐭 𝐲𝐨𝐮 𝐰𝐚𝐧𝐭 𝐭𝐨 𝐫𝐞𝐩𝐥𝐚𝐜𝐞 𝐢𝐭 𝐰𝐢𝐭𝐡…⁣

Maybe you:⁣
Stick a note on your fridge as a reminder.⁣
Put on your fitness tracker to stay moving.⁣
Set a timer on your phone to drink some water.⁣
Create an app limit to stop your scroll.⁣

𝐀𝐧𝐲𝐭𝐡𝐢𝐧𝐠 𝐭𝐨 𝐡𝐞𝐥𝐩 𝐠𝐞𝐭 𝐲𝐨𝐮 𝐢𝐧 𝐭𝐡𝐞 𝐡𝐚𝐛𝐢𝐭 𝐨𝐟 𝐬𝐭𝐚𝐫𝐭𝐢𝐧𝐠 𝐨𝐫 𝐬𝐭𝐨𝐩𝐩𝐢𝐧𝐠 𝐜𝐞𝐫𝐭𝐚𝐢𝐧 𝐛𝐞𝐡𝐚𝐯𝐢𝐨𝐫𝐬.⁣

And who cares if it’s public or noticeable or whatever? ⁣

𝐈𝐟 𝐢𝐭’𝐬 𝐡𝐞𝐥𝐩𝐢𝐧𝐠 𝐲𝐨𝐮 𝐛𝐞𝐜𝐨𝐦𝐞 𝐚 𝐛𝐞𝐭𝐭𝐞𝐫 𝐯𝐞𝐫𝐬𝐢𝐨𝐧 𝐨𝐟 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟, 𝐭𝐡𝐞𝐧 𝐠𝐨 𝐟𝐨𝐫 𝐢𝐭.⁣

Focus on making your daily habits positive ones because 𝘵𝘩𝘰𝘴𝘦 will compound weekly, monthly, and yearly.

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

What is a NSV?

It’s like a NFT, except not at all.⁣ NSV stands for non-scale victory.

Because the scale isn’t your only measure of progress.

Wins like, better sleep, hunger, digestion, recovery, energy, stress, habits, routines, etc. all add up! I ask my clients about their biofeedback markers every week, because those NSVs matter!⁣

Which form of progress is more important to you?⁣
⁣Your clothes fitting better, lifting more weight, having more energy, with the scale staying the same?⁣ OR have the scale decrease by 5 lbs while having no energy, high stress, terrible sleep, extreme hunger, and wrecked digestion?⁣

If you opted for the second option, then the Warrior Program might not be for you.⁣

If you’re ready to start stacking NSVs send me a message and we’ll talk!

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

Supplementing With Caffeine

If caffeine is the base of your food pyramid, read on…

Caffeine can:⁣
Increase your output during and after your workouts.⁣
Decrease your appetite.⁣
Increase your blood circulation.⁣
Decrease your pain threshold.⁣
And make you an all around bad*ss!⁣

Ideally, you’d focus on nutrition, sleep, and recovery before relying completely on caffeine. But I think most of us enjoy supplementing with it!⁣

I like to have caffeine about an hour before I train, either in a preworkout [Flight] or cognitive enhancer [In Focus].⁣

I definitely suggest using the minimal effective dose when it comes to supplementing with caffeine.⁣

For you that might mean saving caffeine for your hardest sessions, only using a half scoop of preworkout, or skipping it completely on your rest days. ⁣

Lastly, try to cut off caffeine at least 5 hours before bed. The recovery you’ll get during sleep is just as important as the workout itself!

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

How Many Reps Should You Do?

Do all the reps!

I’ve never believed there’s “one way” to train. There’s benefits to incorporating different rep ranges and training modalities all together.

The rep ranges below are generally what I use with myself and my clients!

12-15 Reps | Endurance

Helps put on muscle and build connective tissue

8-12 Reps | Hypertrophy

Make muscle stronger (we mostly train here)

6-8 Reps | Power & Strength

Bring max effort (think RPE 7-9)

At the end of the day, I want you to train in a way that you enjoy and can sustain long term.

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

Macro Mistakes

We all make mistakes, especially when trying a new approach. Here’s a few things to try to avoid along the way!

Having unrealistic expectations.

It’s SO HARD to hit triple zeros when you’re first starting out, so give yourself grace and time to get the hang of it.

Thinking it has to be perfect.

Be flexible with your mindset so that when challenges pop up you CAN navigate them  the best you can instead of throwing in the towel.

Forgetting from the basics.

I always coach my clients on how to include protein at each meal, plan ahead, and listen to their hunger/fullness cues. The last thing I want is for you to become robotic and not learn foundational habits from your choices because you’re only focused on hitting three numbers.

Making it harder than it has to be.

Keep. It. Simple. Eating whole nutrient dense foods will make life much easier than playing macro Tetris with random processed foods.

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

Why Is Good Form Important?

Form really DOES matter! All of the workouts in the Warrior Program come with video tutorials so you’re not left googling how to do your exercises.

When you use proper form in your training:

1. You’ll target the muscle that you’re training better.

2. It’ll give you better data, since you’re tracking your training sessions.

3. It’ll keep you from getting hurt.

4. It’ll keep you from fatiguing other muscles that you’re not actually training. (for example feeling sore in your traps when you’re trying to train your delts)

If you’re gonna do it, might as well do it right!

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

Reverse Dieting

A reverse diet is exactly what it sounds like. It’s the process of slowly increasing your calories back up after a dieting phase in order to avoid excessive weight (re)gain.⁣

When you finish dieting, your hunger signals won’t be the same. You might be physically full but you’ll still probably have the urge to keep eating.⁣

𝐒𝐭𝐚𝐫𝐭 𝐛𝐲 𝐢𝐧𝐜𝐫𝐞𝐚𝐬𝐢𝐧𝐠 𝐜𝐚𝐫𝐛𝐬 𝐬𝐥𝐨𝐰𝐥𝐲.⁣
Most bodies prefer carbs as fuel instead of fats.⁣

𝐑𝐞𝐦𝐞𝐦𝐛𝐞𝐫, 𝐟𝐨𝐨𝐝 𝐰𝐢𝐥𝐥 𝐚𝐥𝐰𝐚𝐲𝐬 𝐛𝐞 𝐭𝐡𝐞𝐫𝐞,⁣
don’t hit your goal weight and then over indulge in everything you’ve been missing. No need to go crazy on all the treats.⁣

𝐊𝐞𝐞𝐩 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐡𝐚𝐫𝐝. ⁣
Your muscles will be loving the extra fuel. It’ll help prevent any fat regain, and help your body maintain that new lower body fat set point.⁣

𝐅𝐢𝐧𝐚𝐥𝐥𝐲, 𝐝𝐨 𝐰𝐡𝐚𝐭 𝐢𝐬 𝐬𝐮𝐬𝐭𝐚𝐢𝐧𝐚𝐛𝐥𝐞 𝐟𝐨𝐫 𝐲𝐨𝐮,⁣
it’s better to increase your food overall than to restrict too much and have a big binge or cheat day.⁣

We can’t stay in a fat loss phase forever. If you’ve ever found yourself eating super low calories, or doing a ton of cardio, but making no progress… then it’s probably time for a reverse diet.

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com