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

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

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

Spot Reducing

We can gain or lose fat.⁣
⁣We can gain or lose muscle.⁣
⁣But we can’t do an exercise to reduce a specific spot.⁣

If you’re looking for a magic fat burning exercise, there are none.⁣ It takes time, consistency, and dedication.⁣ Fat loss happens as a total overall.⁣⁣
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I hate to break it to you… but you can’t pick and choose where your body loses it from.⁣⁣ There is no magic trick. You have to be consistent with your plan day in and day out to make it happen.⁣⁣
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You can do it, I’m here to help.⁣

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

Foam Rolling

Not only does it feel great, foam rolling…⁣

Opens up your upper body [chest & back] and digs deep into your lower body [quads & glutes].⁣

Which might help you feel places where you carry stress and tension.⁣

Breathe through it and use full ranges of motion that are mindful and controlled, And Change up your ROM or foot placement as you need!⁣

We tend to neglect the things we need.⁣
⁣⁣
For me, lifting has always taken priority over mobility or flexibility.⁣⁣
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But I’ve been making an effort to at least get some foam rolling in before/after workouts or between clients.⁣⁣
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Squeeze it in when you can, before or after a lift, before bed, while watching TV, etc.⁣⁣
⁣⁣
Do what feels good. Don’t overthink it.⁣⁣
⁣⁣

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

Working Out vs Weight Training

I don’t know about you but if I’m in the gym, I’m trying to be productive with my time there!⁣

If you’re just ‘working out’ you’re burning calories, sweating, and probably not focused on anything specific. ⁣

Your routine might be unplanned, and you’re probably just kind of getting it done to check it off your list.⁣

Refocus your efforts into more intentional weight training. Meaning your week is planned, your exercises get progressively harder over time, things are done for a specific purpose, each muscle group gets their own focus, and your plan is geared toward results.⁣

You can download my free workout template that can help you get started at zero cost!

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 to Make Weekly Progress

Progressive overload is the biggest difference between actually training and just working out, in my opinion.⁣

I love the specificity and focus that weight training provides… and I love being able to manipulate my results.

Add sets, Reps, weight, or both.

Try to beat your numbers from the last week. These can be small jumps!

Don’t add sets, Reps, or weights if you didn’t recover from the last training session or the last week of training in general.

You may have off days but you can still make progress even with the smallest of steps.

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

Do You Need to Warm Up?

When time is a factor, it’s easy to skip things like warming up or stretching.

Warm ups get you ready mentally and physically.

Increase your body temp and blood flow.

Helps target the muscle you’re training.

And makes you less likely to get hurt.

If you wanna improve your performance, take 5-10 minutes to work up a light sweat.

Use these four tips before your next workout!

5-10 minute cardio warm up

Foam Roll & highlight areas of soreness

Perform active stretches that align with your workout.

Progressively load your main lift.

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

Want to Train Long Term?


Want to be able to train long term? Practice some of these tips…


𝐏𝐫𝐚𝐜𝐭𝐢𝐜𝐞 𝐆𝐨𝐨𝐝 𝐅𝐨𝐫𝐦⁣⁣
Meaning- controlled, not letting gravity do the work, and using full range of motion.⁣⁣
⁣⁣
𝐃𝐨𝐧’𝐭 𝐛𝐞 𝐃𝐮𝐦𝐛 𝗪𝐢𝐭𝐡 𝗪𝐞𝐢𝐠𝐡𝐭⁣⁣
Not too heavy, not too light. Challenging… but not impossible. I tell my clients “If you can do two more reps, increase the weight.”⁣⁣
⁣⁣
𝐑𝐞𝐦𝐞𝐦𝐛𝐞𝐫 𝐭𝐨 𝐑𝐞𝐜𝐨𝐯𝐞𝐫⁣⁣
If 30 year old Kelsi could tell 22 year old Kelsi one thing it would be “Take your dang rest days!” Especially in the beginning. Work on getting enough sleep (sorry to all the new parents on this one) and do your best to nail your nutrition.⁣⁣
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I include an entire ebook on training (𝘉𝘶𝘪𝘭𝘥 𝘓𝘪𝘬𝘦 𝘢 𝘉𝘢𝘥𝘢𝘴𝘴) when you sign up for Online Coaching or the Breakthrough Blueprint because the more you know, the more you grow.

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 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