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!

Current Personal Training Clients

Please book your future training sessions using the link below!

Strong Multivitamin

What it is: Strong Multi-Vitamin by Bare Performance Nutrition. This supplement is packed with essential vitamins and minerals to optimize your health, energy, mood, and sleep!

Why use it: Every serving of Strong Multi-Vitamin contains essential vitamins and minerals sourced from high-quality sources that helps cover all the bases you might miss through nutrition.

When to take it: Consistency compounds! You’ll see the benefits when you take this supplement daily.

How to take it: Take four capsules daily with food. Most multivitamins [including this one] should be taken with food!

Who can benefit from it: Most anyone can benefit from a daily multivitamin. Think of Strong Multi-Vitamin as nutritional insurance to help you feel and perform at your best!

If you want to create the ultimate health stack combine Strong Multi-Vitamin with Strong Greens and Strong Reds!

BPN supplements are always Informed Sport certified and tested for prohibited substances.

To save money on your order, you can use my direct link to the BPN website.

#GoOneMore #TeamBPN #BPNSupps

Pros & Cons of Tracking Macros

Just as I mentioned each diet approach has pros and cons, so does a macros based approach. Let’s dive in to see what works, what doesn’t, and how you can find balance.

𝗪𝐇𝐘 𝐌𝐀𝐂𝐑𝐎𝐒 𝗪𝐎𝐑𝐊:⁣
Eating foods you enjoy means you’re much more likely to stick to your diet.⁣
You have more control than if you had a set meal plan.⁣
I see more buy in because it’s a sustainable change.⁣

𝗪𝐇𝐘 𝐌𝐀𝐂𝐑𝐎𝐒 𝐀𝐑𝐄 𝐂𝐇𝐀𝐋𝐋𝐄𝐍𝐆𝐈𝐍𝐆:⁣
It does take more time to prepare/track your food.⁣
If you choose “diet foods” (like Halo Top Ice Cream) they can be more expensive.⁣
“Junk” foods can actually INCREASE cravings… hence “Bet you can’t eat just one.”⁣
Tracking can lead to more food focus (for example more planning/waiting for meals)⁣

𝐇𝐎𝗪 𝐓𝐎 𝐅𝐈𝐍𝐃 𝐁𝐀𝐋𝐀𝐍𝐂𝐄 𝗪𝐈𝐓𝐇 𝐁𝐎𝐓𝐇:⁣
Include whole foods ⁣
Make a menu for a few days or at least a few staple meals to eat during the week⁣
Prep a few days at a time⁣
Include flexible options⁣

Save this post if you’re thinking about dialing in your nutrition but you’re not sure where to start.

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

Strong Joints

What it is: Strong Joints

Why use it: Strong Joints was created to support healthy joints, cartilage and joint mobility, so that you can improve the way you feel, move, perform and live. It’s backed by four clinical studies showing the benefits of 40 mg of UC-ll® on joint comfort, mobility and flexibility. Strong Joints also contains OptiMSM®, which plays a role in maintaining cushion between joints.

When to use it: Daily!

How to use it: Just one capsule each day is all you need to help rebuild!

Who can benefit from it: Whether you’re an athlete, a parent, or have a busy career- you can benefit from Strong Joints.

Like all BPN Supplements, Strong Joints is Informed Sport certified and tested for prohibited substances.

To save money on your order, you can use my direct link to the BPN website.

#GoOneMore #TeamBPN #BPNSupps

How to Measure Your Training



How can you measure your training, aside from recording sets, reps, and weight?

When it comes to effort, we can usually push past the limits we thought we had.⁣

So how can you make sure that you’re training hard, but not overtraining?


𝐔𝐬𝐞 𝐭𝐡𝐞 𝐑𝐏𝐄 𝐒𝐜𝐚𝐥𝐞 𝐨𝐫 𝐑𝐚𝐭𝐞 𝐨𝐟 𝐏𝐞𝐫𝐜𝐞𝐢𝐯𝐞𝐝 𝐄𝐱𝐞𝐫𝐭𝐢𝐨𝐧.⁣

My clients do this for every workout. It’s another helpful tool to help us make progressions over time.⁣

Start with an RPE of 7 and work up in intensity weekly from there as you get stronger.⁣

Take A Look At These RPE Ranges:
⁣RPE 1-4: Effortless to Somewhat Easy

RPE 5-6: Moderate to Somewhat Hard

RPE 7-8: Hard to Really Hard

RPE 9: Extremely Hard. A struggle to complete the reps and/or weight

RPE 10: Beyond Hard. couldn’t have done any more reps/weight no matter what.

You can’t go all out on every rep, every set, and every workout, but you can bring your best and make it count.

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

Creatine

What it is: Creatine by Bare Performance Nutrition

Why use it: Creapure® is the brand name for pure creatine monohydrate, which is the most widely studied form of creatine and is proven to be safe and effective. Supplementing with creatine helps make sure that your muscle cells are saturated with creatine phosphate and helps increase your endurance, strength and muscle mass!

When to drink it: You can supplement with creatine on training and non-training days. Timing doesn’t matter as much as getting the recommended 5 grams in!

How to make it: I would add creatine to your pre-workout [Flight, Intra Flight, or Endo Pump] or even your post workout Protein Shake!

Who can benefit from it: If you’re looking to gain muscle and strength, then Creatine would be a great addition to your supplement stack.

As with any other BPN Supplement, Creatine is Informed Sport certified which means every batch is tested for prohibited substances.

To save money on your order, you can use my direct link to the BPN website.

#GoOneMore #TeamBPN #BPNSupps

Fad Diets & Fat Loss

Every diet approach has pros and cons. Let’s take a look at some of the more popular approaches you may have seen or tried yourself.⁣

*If you haven’t seen the Instagram reel of me drinking olive oil, go watch it.⁣

𝐈𝐟 𝐈𝐭 𝐅𝐢𝐭𝐬 𝐘𝐨𝐮𝐫 𝐌𝐚𝐜𝐫𝐨𝐬 (𝐈𝐈𝐅𝐘𝐌)⁣
This definitely has a place in the diet sphere, but it’s not on the extreme end. Fit some things into your diet that you enjoy, but keep the focus on whole nutrient dense food sources.⁣

𝐏𝐚𝐥𝐞𝐨⁣
If you’re building muscle or looking to improve your performance, you might be missing out on some good carbs by following a strict paleo diet. Oats, quinoa, rice, tortillas, etc can all be great sources of carbs for training!⁣

𝐕𝐞𝐠𝐞𝐭𝐚𝐫𝐢𝐚𝐧 & 𝐕𝐞𝐠𝐚𝐧⁣
You’ll need to make a conscious effort to get enough protein. These diets aren’t any healthier than a diet including animal based foods.⁣

𝐊𝐞𝐭𝐨⁣
No carbs can lead to muscle loss and even less fat loss. If you use this approach, you really gotta be committed and stay dialed in.⁣

𝐈𝐧𝐭𝐞𝐫𝐦𝐢𝐭𝐭𝐞𝐧𝐭 𝐅𝐚𝐬𝐭𝐢𝐧𝐠⁣
Long periods without protein (amino acids) and nutrients can lead to muscle loss.⁣

I’m not an RD and I don’t “prescribe” my clients to any one particular diet. Tracking macros can be applied to any of these approaches.⁣

I think some are better than others and I love experimenting with most!

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

Strong Omega

What it is: Strong Omega by Bare Performance Nutrition

Why use it? Our bodies don’t make omega-3 fatty acids on their own, so we have to get them through our nutrition [which isn’t likely] or through supplementation.

Taking a high-quality fish oil helps get in the essential fatty acids our body need for heart, mind and joint health! Strong Omega uses superior triglyceride (TG) form, meaning it has a greater absorption compared to other forms.

When to take it? It’s best to take your Strong Omega with food. So toss it down after your meal!

How to take it? Two capsules is all you need to get in 1,200mg EPA and 600mg DHA.

Who can benefit from it? We can ALL benefit from this fish oil supplement! Set yourself up for success today and everyday with Strong Omega.

To save money on your order, you can use my direct link to the BPN website!

#GoOneMore #TeamBPN #BPNSupps

Wanna Build Muscle and Burn Fat?

Wanna build muscle & burn fat?⁣
Lift Weights!⁣

𝐘𝐨𝐮’𝐥𝐥 𝐥𝐨𝐬𝐞 𝐦𝐨𝐫𝐞 𝐟𝐚𝐭 𝐚𝐧𝐝 𝐤𝐞𝐞𝐩 𝐦𝐨𝐫𝐞 𝐦𝐮𝐬𝐜𝐥𝐞⁣
than if you just dieted. That’s the goal right?⁣

𝐌𝐨𝐫𝐞 𝐦𝐮𝐬𝐜𝐥𝐞 𝐦𝐞𝐚𝐧𝐬 𝐦𝐨𝐫𝐞 𝐜𝐚𝐥𝐨𝐫𝐢𝐞𝐬 𝐛𝐮𝐫𝐧𝐞𝐝 ⁣
in a given day (AKA a faster metabolism). Even if it’s marginal, it makes a difference.⁣

𝐏𝐥𝐮𝐬, 𝐢𝐭’𝐬 𝐞𝐚𝐬𝐢𝐞𝐫 𝐭𝐨 𝐦𝐚𝐢𝐧𝐭𝐚𝐢𝐧 𝐢𝐧 𝐭𝐡𝐞 𝐥𝐨𝐧𝐠 𝐫𝐮𝐧.⁣
Just keep practicing good form, using appropriate load, and remember to recover.⁣

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

Strong Food by BPN

What it is: Strong Food Meal Replacement

Why use it: Strong Food is nutrition when minutes matter most, so you can be ready to get back to your day and be fueled for whatever you’ve got coming. It’s almost double the calories what you’d get from the BPN Field Bar, so it covers a full meal versus just a snack. Not only that, Strong Food is created from REAL food ingredients, which is becoming increasingly important these days.

When to drink it: It’s a full meal, so it’s good to eat at your typical meal. Another option would be right after workouts or when you’re on the go and need to refuel, fast.

How to make it: Mix it in a shaker bottle, in a smoothie, or stir it up in a bowl – the smooth consistency is tasty on its own.

Who can benefit from it: You don’t have to be an athlete to benefit from quality nutrition. Strong Food is a great option for anyone. Seriously. If you enjoy a high-quality, convenient meal, Strong Food is for you!

Grab one of two tasty flavors [Cinnamon Roll and Chocolate] that provide the right mix of protein, carbs, and healthy fats you’d expect from a full meal.

To save money on your order, you can use my direct link to the BPN website.

#GoOneMore #TeamBPN #BPNSupps

How to Plan a Full Day of Eating

Ok, so maybe making one healthy meal isn’t so tough… but a full days worth? That can be challenging at first! Consider these three points when planning out your next days worth of meals.

𝐌𝐄𝐀𝐋 𝐍𝐔𝐌𝐁𝐄𝐑⁣⁣
Consider your schedule and preferences. Maybe you can squeeze in 4-5 meals, maybe you can only do 3 meals. Both work.⁣⁣
⁣⁣
𝐌𝐄𝐀𝐋 𝐓𝐈𝐌𝐈𝐍𝐆⁣⁣
Your body loves predictable balance and routine. Do your best to eat consistently, support your energy around training, and grow muscle in the process.⁣⁣
⁣⁣
𝐌𝐄𝐀𝐋 𝐌𝐀𝐊𝐄𝐔𝐏⁣⁣
Each meal should include protein! From there, consider how you want to distribute your carbohydrates and fat. Generally I recommend higher carbs and lower fats around your workout.⁣⁣
⁣⁣
Remember, one unhealthy meal won’t make you unhealthy. And one healthy meal won’t make you healthy either! Do your best to keep stacking these little wins and watch your progress add up.

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