Become a Warrior

My name is Kelsi, but growing up my dad always called me “Little Warrior” which is where my fitness coaching company came from.⁣

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.

The path varies for each warrior but the goal remains the same– 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

Are you wanting more energy and overall better health? To feel comfortable and confident in your skin?

Are you struggling with motivation & accountability? Consistency & self discipline? Or maybe just having no plan or guidance?

Then get ready to:

Become consistent in the kitchen and feel confident in the gym.

And be open for:

Honest guidance and accountability from a coach who wants you to be successful!

I believe in having a realistic plan that you can stick to and maintain for the long haul without sacrificing your life, family, or the things you enjoy.

BREAKTHROUGH BLUEPRINT

If you’re like me, I’m sure you like to train on your own time, at your own pace. Which is why I created the Breakthrough Blueprint.

I wanted to help people like you with a program that was more affordable and accessible.

The Breakthrough Blueprint contains the exact same resources I use with my 1:1 clients, so 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, the Blueprint is for you.

If you like to take charge and are ready to be accountable to yourself, then click the link below and cut to the chase with a plan you can execute.

PERSONAL TRAINING

One on One In Person Personal Training sessions will focus on your specific fitness goals through guided workouts designed for your current level.

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 About Me

I’m not in this for the trophy- I’m committed to a healthy lifestyle because I truly love it. When I sought out to become a personal trainer, I had never been overweight, and I didn’t have a huge physical transformation story, but I did have a mental transformation story that was made possible through taking care of my body. Fast forward to today, I’ve been through pregnancy, gaining 35 lbs, losing 35 lbs, and finding the balance in between.

I didn’t become a trainer just to guide you through physical transformations, I became a trainer to help you break through your own boundaries and discover a happier, healthier lifestyle. I want you to understand what you’re truly capable of and to conquer you goals in the gym AND in life.

When we work together, I coach you as a friend- not a client, plan, or excel sheet. We’re going to be intentional about the lessons you learn by pushing yourself, finding your limits, and realizing how powerful you are.

I started following my passion for fitness in 2014 and never looked back. Now, it is my mission to empower you with those same lessons in order to propel you forward.

If you’re struggling to find balance or a lifestyle that works for you, I’d love to give you some helpful tools, educate you, and coach you to the best version of yourself!

Want to know more about my approach to nutrition and training, how the Warrior Program works, or what option might be best for you?

We can discuss all of this and more during your free consultation. Just send an email to littlewarriorfitness@gmail.com

How to Build a Healthy Meal

If breakfast looks like running out the door with a pop tart and dinner looks like grabbing fast food on the way home, then building a healthy meal might seem a little daunting.⁣

When starting out, just keep it simple!

Start with protein.

Choose a lean source, and eat about 4-6 ounces per meal.

Add some carbs.

Choose carb sources like rice, potatoes, fruits, or grains.

Include veggies.

Any veggies you like, just be honest with yourself if you are covering them with butter, oil, or cheese!

Finish with fats.
⁣Avocados, nuts, oil, ghee, and any sources like that will make up the smallest portion of your plate.
Save this post to help build your own healthy meals.

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

Peak Sleep

Every once in a while, I go through phases where I struggle to sleep at night. Whether it be work, stress, or just a busy mind… It can really keep me up! I know how important sleep is to my training and even more so, my recovery. So when I can’t sleep, I know it’s time to use Peak Sleep.

What it is: Peak Sleep by Bare Performance Nutrition

Why I use it: Peak Sleep improves your sleep quality AND recovery. When we get deep, high-quality, restful sleep it actually helps improve cognition and performance. It helps you to fall asleep faster with relaxing ingredients like Magnesium, Levagen+ and 5-HTP. Plus there’s SIX clinically studied mushroom strains that help overcome stress, improve power output and maximize exercise capacity. Not only that, Peak Sleep is a calming, non-habit forming way to wind down your tired body and busy mind.

When I drink it: I usually mix up Peak Sleep 30-45 minutes before bed. 

How to make it: Mix 1 scoop in 8-10 oz of hot or cold water. Honestly I love it hot or cold! Just depends on my mood that day.

Who can benefit from it: You don’t have to be an athlete to benefit from a higher quality sleep. If you want to wind down, improve sleep, and recovery give this a shot. 

You can rest easy knowing that Peak Sleep is also Informed Sport certified. This means every batch is tested for prohibited substances.

Grab one of two great flavors; chocolate and apple cinnamon!

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

Consistency

You don’t have to be extreme, just consistent.⁣

Keep these two things in mind when you find it hard to stay on track!⁣

𝐘𝐨𝐮𝐫 𝐏𝐬𝐲𝐜𝐡𝐨𝐥𝐨𝐠𝐲⁣
If your mind isn’t right, then you’re less likely to be kind to yourself. It’s easy to get down on ourselves but something I’ve always used is “If I wouldn’t say these things to another human, then why would I say them to myself?” #positiveselftalk⁣

𝐘𝐨𝐮𝐫 𝐏𝐡𝐲𝐬𝐢𝐨𝐥𝐨𝐠𝐲⁣
We may get down on ourselves thinking we didn’t push hard enough, didn’t give it our all, or had a “crappy workout” but those could be the result of too little sleep, not enough nutrition, crappy nutrition, or even dehydration.⁣

Are you set up for consistent success?⁣
Are you taking care of your mind and body together?⁣

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

Collagen Protein

I’m pretty good about eating enough protein, most of the time! However, sometimes I’m on the go that a little extra supplementation takes one thing off my plate… and into my cup! So let’s take a look at the benefits of adding Collagen into your daily routine!

What it is: Collagen by Bare Performance Nutrition

Why I use it: Most of us have probably heard that Collagen helps maintain healthy skin, hair, and nails (Triple win!). With 20 grams of Collagen Protein per serving, Collagen also helps maintain strong bones, joints and ligaments, which is especially important if you’re doing any form of physical training. Collagen even helps strengthen the gut wall, which we can all benefit from these days!

When I drink it: I usually toss a scoop in my daily coffee! Timing doesn’t matter too much to me, I just make sure to get it in! 

How to make it: Mix 1 scoop in 8-10 ounces of water, milk, smoothies, coffee or your favorite drink! It’s unflavored so it can really be mixed into anything you choose!

Who can benefit from it: I really believe that females and males of any ability can benefit from adding Collagen into their day. Whether you’re supporting performance or maintaining your aesthetic, collagen can help! 

Like all of the Bare Performance Nutrition Supplements, Collagen is also Informed Sport certified. This means every batch is tested for prohibited substances.

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

Why Track Macros?

Why should you try tracking macros?⁣⁣
⁣⁣
𝐈𝐭’𝐥𝐥 𝐡𝐞𝐥𝐩 𝐦𝐚𝐤𝐞 𝐬𝐮𝐫𝐞 𝐲𝐨𝐮’𝐫𝐞 𝐞𝐚𝐭𝐢𝐧𝐠 𝐞𝐧𝐨𝐮𝐠𝐡 𝐧𝐮𝐭𝐫𝐢𝐞𝐧𝐭𝐬 𝐚𝐧𝐝 𝐢𝐧 𝐭𝐡𝐞 𝐫𝐢𝐠𝐡𝐭 𝐫𝐚𝐭𝐢𝐨𝐬 𝐫𝐚𝐭𝐡𝐞𝐫 𝐭𝐡𝐚𝐧 𝐣𝐮𝐬𝐭 𝐞𝐥𝐢𝐦𝐢𝐧𝐚𝐭𝐢𝐧𝐠 𝐞𝐧𝐭𝐢𝐫𝐞 𝐟𝐨𝐨𝐝 𝐠𝐫𝐨𝐮𝐩𝐬. (particularly important for protein, ladies) If you decide to follow a diet like vegan, keto, or carnivore, there’s most likely going to be nutrients your missing.⁣⁣
⁣⁣
𝐌𝐚𝐜𝐫𝐨𝐬 𝐭𝐚𝐤𝐞𝐬 𝐭𝐡𝐞 𝐠𝐮𝐞𝐬𝐬𝐰𝐨𝐫𝐤 𝐨𝐟 “𝐰𝐡𝐚𝐭 𝐭𝐨 𝐝𝐨” 𝐟𝐫𝐨𝐦 𝐦𝐞𝐚𝐥 𝐭𝐨 𝐦𝐞𝐚𝐥 𝐚𝐧𝐝 𝐰𝐞𝐞𝐤 𝐭𝐨 𝐰𝐞𝐞𝐤. I always equate macros to finances. If you have a long term goal, then it’s best to have a plan to get there. 📉⁣⁣
⁣⁣
𝐘𝐨𝐮’𝐥𝐥 𝐡𝐚𝐯𝐞 𝐬𝐩𝐞𝐜𝐢𝐟𝐢𝐜 𝐯𝐚𝐫𝐢𝐚𝐛𝐥𝐞𝐬 𝐭𝐨 𝐩𝐥𝐚𝐲 𝐰𝐢𝐭𝐡 𝐢𝐟 𝐲𝐨𝐮 𝐡𝐢𝐭 𝐚 𝐩𝐥𝐚𝐭𝐞𝐚𝐮. Your protein will stay put for the most part, but you’ll be able to manipulate your carbs and fats when you get to sticking points in order to keep going OR reverse out of your diet.⁣⁣
⁣⁣
𝐓𝐫𝐚𝐜𝐤𝐢𝐧𝐠 𝐬𝐞𝐭𝐬 𝐲𝐨𝐮 𝐮𝐩 𝐟𝐨𝐫 𝐥𝐨𝐧𝐠 𝐭𝐞𝐫𝐦 𝐬𝐮𝐜𝐜𝐞𝐬𝐬 𝐭𝐡𝐫𝐨𝐮𝐠𝐡 𝐥𝐞𝐚𝐫𝐧𝐢𝐧𝐠 𝐚𝐛𝐨𝐮𝐭 𝐟𝐨𝐨𝐝, 𝐩𝐨𝐫𝐭𝐢𝐨𝐧𝐬, 𝐚𝐧𝐝 𝐲𝐨𝐮𝐫 𝐝𝐚𝐢𝐥𝐲 𝐡𝐚𝐛𝐢𝐭𝐬. I don’t believe tracking macros should be a forever thing, but a tool that you can refer to as needed to reach specific goals.⁣⁣
⁣⁣
It’s not about fitting junk in your diet while hitting your targets. Paying attention to hunger/fullness, energy, and digestion is still just as important along the way too!⁣⁣

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

Morning Workout Tips

Until you establish a routine, working out first thing in the morning can be challenging!⁣



Try some of these tips to get going.⁣

𝐓𝐡𝐢𝐧𝐤 𝐚𝐡𝐞𝐚𝐝 𝐚𝐛𝐨𝐮𝐭 𝐰𝐡𝐚𝐭 𝐲𝐨𝐮’𝐥𝐥 𝐧𝐞𝐞𝐝.⁣
Gym clothes, supplements, post workout meal etc. Trust me, I’ve forgotten headphones, shoes, and many other things before and it’s not fun!⁣

𝐆𝐞𝐭 𝐭𝐨 𝐛𝐞𝐝 𝐞𝐚𝐫𝐥𝐲.⁣
Turn the TV off, put your phone away, just wind down early. It’ll make a big difference when that alarm goes off.⁣

𝐅𝐢𝐧𝐝 𝐚 𝐬𝐨𝐦𝐞𝐨𝐧𝐞/𝐬𝐨𝐦𝐞𝐭𝐡𝐢𝐧𝐠 𝐭𝐨 𝐡𝐨𝐥𝐝 𝐲𝐨𝐮 𝐚𝐜𝐜𝐨𝐮𝐧𝐭𝐚𝐛𝐥𝐞.⁣
Find a coach or workout partner if you struggle with this! I love spending time with my family, so they motivate me to get er done first thing in the morning!⁣

𝐏𝐥𝐚𝐧 𝐩𝐥𝐚𝐧 𝐩𝐥𝐚𝐧.⁣
I use the same app as my clients to keep me focused on my training and stick to a plan. Plus, I don’t want to be “thinking” that early in the morning.

Working out in the morning will boost your energy throughout the entire day, so tap into that and make the most of it!⁣

You’ll actually be more productive.⁣

If you’re ready to dial in your training and make real sustainable progress towards your goals, contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

WTF Is a Macro?

Ever wonder what a macro is?⁣

Let’s keep it simple.⁣

When we eat food, it has to be broken down before it can be used for energy.⁣

Carbs, fats, and proteins are the main (macro) nutrients we use for energy.⁣

𝐂𝐀𝐑𝐁𝐒 𝟒 𝐂𝐀𝐋/𝐆𝐑𝐀𝐌⁣
rice – oats – breads – tortillas – cereal – fruit⁣
Whether you are attempting fat loss or muscle gain, carbs usually make up the highest percent of your calories.⁣

𝐅𝐀𝐓𝐒 𝟗 𝐂𝐀𝐋/𝐆𝐑𝐀𝐌⁣
avocado – nut butter – olive oil – eggs⁣
Fat is generally a lower percentage because it is more calorically dense than proteins and carbs.⁣

𝐏𝐑𝐎𝐓𝐄𝐈𝐍 𝟒 𝐂𝐀𝐋/𝐆𝐑𝐀𝐌⁣
chicken – fish – egg whites – protein powder⁣
During a diet, you’ll want to increase your protein intake to reduce muscle loss.⁣

Your body needs energy for exercise.

Your body needs the correct ratio of carbs, fats, and proteins to function at its best.⁣

Wanna dive a little deeper into macronutrients? Check out my detailed post “WTF is a Macro? Bioenergetics & Metabolism“.

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

Snag your spot in The Warrior Program!

Or contact me here:

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

How to Make Exercise a Habit

We always hear “consistency is key” but 𝘩𝘰𝘸 do we become consistent in the first ⁣
place?⁣

𝘞𝘦 𝘮𝘢𝘬𝘦 𝘪𝘵 𝘢 𝘩𝘢𝘣𝘪𝘵.⁣

If you’re starting a new training program, here’s a few things that’ll help you make your new exercise part of your daily routine.⁣

𝗪𝐫𝐢𝐭𝐞 𝐢𝐭 𝐢𝐧𝐭𝐨 𝐲𝐨𝐮𝐫 𝐬𝐜𝐡𝐞𝐝𝐮𝐥𝐞.⁣
If you leave it to chance, you’ll prioritize a million things before yourself.⁣ Write it down if you’re serious about making it happen.

𝐏𝐫𝐞𝐩𝐚𝐫𝐞 𝐲𝐨𝐮𝐫 𝐠𝐲𝐦 𝐜𝐥𝐨𝐭𝐡𝐞𝐬/𝐛𝐚𝐠 𝐭𝐡𝐞 𝐧𝐢𝐠𝐡𝐭 𝐛𝐞𝐟𝐨𝐫𝐞.⁣
If your gym clothes are ready in the morning, it eliminates barriers. If your gym bag is on your passenger seat after work, it eliminates barriers. Make the hard stuff easy for yourself.⁣

𝐓𝐫𝐚𝐢𝐧 𝐢𝐧 𝐭𝐡𝐞 𝐦𝐨𝐫𝐧𝐢𝐧𝐠.⁣
Because again, other things in life will come up. It takes a bit to adjust, but you’ll feel so much better when you accomplish that workout and go confidently into your day.⁣

𝐅𝐨𝐥𝐥𝐨𝐰 𝐚 𝐩𝐫𝐨𝐠𝐫𝐚𝐦.⁣
This eliminates all the wasted time in the gym trying to figure out what machines to use and keeps you progressing forward in a way that actually makes sense.⁣

𝐁𝐞 𝐠𝐨𝐚𝐥 𝐟𝐨𝐜𝐮𝐬𝐞𝐝.⁣
This will most likely happen when you have a set workout program and you can look forward to hitting PRs and fun stuff!

𝐅𝐢𝐧𝐝 𝐚 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐩𝐚𝐫𝐭𝐧𝐞𝐫.⁣
Or a coach that’ll keep you accountable and motivated. If you’re looking for more options, check out my post on seven places to find support.⁣

𝐃𝐨𝐧’𝐭 𝐠𝐨 𝐚𝐥𝐥 𝐢𝐧 𝐚𝐭 𝐟𝐢𝐫𝐬𝐭!⁣
Be realistic with what you can do in a given week. Try not to over exert yourself only to give up after a few weeks.⁣

𝐒𝐨𝐦𝐞𝐭𝐡𝐢𝐧𝐠 𝐢𝐬 𝐛𝐞𝐭𝐭𝐞𝐫 𝐭𝐡𝐚𝐧 𝐧𝐨𝐭𝐡𝐢𝐧𝐠.⁣
Instead of saying “Oh I only have 30 minutes, I’ll just skip today” do what you can in that time! It happens to me too, get to work instead of calling it a day.⁣

Follow these tips and before you know it, your daily habits will turn into consistent routines.⁣

Ready to dial in your training and make real sustainable progress towards your goals?

Contact me to snag your spot!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

Adherence

You can have the BEST diet and training plan, but if you don’t follow it, it will do nothing for you.

The more extreme your plan is, the less likely that you’ll sustain it long term. Go for the realistic option even if it takes a little longer.

Then stick to that plan long enough so that eating healthy meals & doing workouts becomes routine!

Take away the feeling of needing to be 𝘱𝘦𝘳𝘧𝘦𝘤𝘵 and focus on being 𝘱𝘳𝘢𝘤𝘵𝘪𝘤𝘢𝘭.⁣

As a coach, I create programs that look great on paper, but I know full and well that life comes first and we merge the two the best we can.

If your plan isn’t working on paper then it’s not reasonable and you need to shift things.⁣

I would rather you nail a program that is realistic than have a “perfect plan” that you can’t stick to.⁣

If you’re ready to dial in your plan and make real sustainable progress towards your goals then I’m here to help!

Contact me to snag your spot!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com