Want to Train Long Term?


โฃWant to be able to train long term? Practice some of these tips…


๐๐ซ๐š๐œ๐ญ๐ข๐œ๐ž ๐†๐จ๐จ๐ ๐…๐จ๐ซ๐ฆโฃโฃ
Meaning- controlled, not letting gravity do the work, and using full range of motion.โฃโฃ
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๐ƒ๐จ๐งโ€™๐ญ ๐›๐ž ๐ƒ๐ฎ๐ฆ๐› ๐—ช๐ข๐ญ๐ก ๐—ช๐ž๐ข๐ ๐ก๐ญโฃโฃ
Not too heavy, not too light. Challengingโ€ฆ but not impossible. I tell my clients โ€œIf you can do two more reps, increase the weight.โ€โฃโฃ
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๐‘๐ž๐ฆ๐ž๐ฆ๐›๐ž๐ซ ๐ญ๐จ ๐‘๐ž๐œ๐จ๐ฏ๐ž๐ซโฃโฃ
If 30 year old Kelsi could tell 22 year old Kelsi one thing it would be โ€œTake your dang rest days!โ€ 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.โฃโฃ
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I include an entire ebook on training (๐˜‰๐˜ถ๐˜ช๐˜ญ๐˜ฅ ๐˜“๐˜ช๐˜ฌ๐˜ฆ ๐˜ข ๐˜‰๐˜ข๐˜ฅ๐˜ข๐˜ด๐˜ด) 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

Eating Healthy on a Budget

If youโ€™re on a budget, check out these quick reminders…
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๐ƒ๐จ ๐ฒ๐จ๐ฎ ๐ก๐š๐ฏ๐ž ๐ญ๐จ ๐ž๐š๐ญ ๐จ๐ฎ๐ญ? ๐๐ž๐ซ.โฃ
Finding healthy options when dining out, usually ๐˜ช๐˜ด more expensiveโ€ฆ so try eating at home more often.โฃ
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๐ƒ๐จ ๐ฒ๐จ๐ฎ ๐ก๐š๐ฏ๐ž ๐ญ๐จ ๐›๐ฎ๐ฒ ๐ญ๐ก๐ž โ€œ๐๐ข๐ž๐ญ ๐Ÿ๐จ๐จ๐โ€? ๐๐จ๐ฉ๐ž.โฃ
Whole foods are going to serve you better anyway. Diet foods that are โ€œlow fat, sugar free, protein added, etc.โ€ are probably going to be more expensive.โฃ
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๐ƒ๐จ ๐ฒ๐จ๐ฎ ๐ก๐š๐ฏ๐ž ๐ญ๐จ ๐›๐ฎ๐ฒ ๐จ๐ซ๐ ๐š๐ง๐ข๐œ? ๐๐š๐ก.โฃ
Organic just IS more expensive.โฃ
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Plus, when you only buy what you truly need, you wonโ€™t be wasting money or throwing food away.โฃ

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

Build Confidence in the Gym

Iโ€™m sure youโ€™ve experienced the feeling ofโฃ going to the gym for the first time,โฃ trying a new gym,โฃ or returning to the gym after some time away.โฃ
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One of my goals is to help you feel confident in your training.

If youโ€™re struggling, try some of these tips.โฃ
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1. Go during โ€œoff hoursโ€ when itโ€™s not so busy.โฃ
2. Wear clothes that you feel confident in!โฃ
3. Grab a workout partner.โฃ
4. Make a badass playlist if youโ€™re training solo.โฃ
5. Donโ€™t park it on cardio equipment.โฃ
6. Have a planโ€ฆ HELLO Warrior Program.โฃ

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

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.

๐—ช๐‡๐˜ ๐Œ๐€๐‚๐‘๐Ž๐’ ๐—ช๐Ž๐‘๐Š:โฃ
Eating foods you enjoy means youโ€™re much more likely to stick to your diet.โฃ
You have more control than if you had a set meal plan.โฃ
I see more buy in because itโ€™s a sustainable change.โฃ
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๐—ช๐‡๐˜ ๐Œ๐€๐‚๐‘๐Ž๐’ ๐€๐‘๐„ ๐‚๐‡๐€๐‹๐‹๐„๐๐†๐ˆ๐๐†:โฃ
It does take more time to prepare/track your food.โฃ
If you choose โ€œdiet foodsโ€ (like Halo Top Ice Cream) they can be more expensive.โฃ
โ€œJunkโ€ foods can actually INCREASE cravingsโ€ฆ hence โ€œBet you canโ€™t eat just one.โ€โฃ
Tracking can lead to more food focus (for example more planning/waiting for meals)โฃ
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๐‡๐Ž๐—ช ๐“๐Ž ๐…๐ˆ๐๐ƒ ๐๐€๐‹๐€๐๐‚๐„ ๐—ช๐ˆ๐“๐‡ ๐๐Ž๐“๐‡:โฃ
Include whole foods โฃ
Make a menu for a few days or at least a few staple meals to eat during the weekโฃ
Prep a few days at a timeโฃ
Include flexible optionsโฃ
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Save this post if youโ€™re thinking about dialing in your nutrition but youโ€™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

How to Measure Your Training


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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.โฃ

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

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๐”๐ฌ๐ž ๐ญ๐ก๐ž ๐‘๐๐„ ๐’๐œ๐š๐ฅ๐ž ๐จ๐ซ ๐‘๐š๐ญ๐ž ๐จ๐Ÿ ๐๐ž๐ซ๐œ๐ž๐ข๐ฏ๐ž๐ ๐„๐ฑ๐ž๐ซ๐ญ๐ข๐จ๐ง.โฃ
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My clients do this for every workout. Itโ€™s another helpful tool to help us make progressions over time.โฃ
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Start with an RPE of 7 and work up in intensity weekly from there as you get stronger.โฃ

Take A Look At These RPE Ranges:
โฃRPE 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. couldnโ€™t have done any more reps/weight no matter what.

You canโ€™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

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.โฃ
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*If you havenโ€™t seen the Instagram reel of me drinking olive oil, go watch it.โฃ
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๐ˆ๐Ÿ ๐ˆ๐ญ ๐…๐ข๐ญ๐ฌ ๐˜๐จ๐ฎ๐ซ ๐Œ๐š๐œ๐ซ๐จ๐ฌ (๐ˆ๐ˆ๐…๐˜๐Œ)โฃ
This definitely has a place in the diet sphere, but itโ€™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.โฃ
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๐๐š๐ฅ๐ž๐จโฃ
If youโ€™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!โฃ
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๐•๐ž๐ ๐ž๐ญ๐š๐ซ๐ข๐š๐ง & ๐•๐ž๐ ๐š๐งโฃ
Youโ€™ll need to make a conscious effort to get enough protein. These diets arenโ€™t any healthier than a diet including animal based foods.โฃ
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๐Š๐ž๐ญ๐จโฃ
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.โฃ
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๐ˆ๐ง๐ญ๐ž๐ซ๐ฆ๐ข๐ญ๐ญ๐ž๐ง๐ญ ๐…๐š๐ฌ๐ญ๐ข๐ง๐ โฃ
Long periods without protein (amino acids) and nutrients can lead to muscle loss.โฃ
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Iโ€™m not an RD and I donโ€™t โ€œprescribeโ€ my clients to any one particular diet. Tracking macros can be applied to any of these approaches.โฃ
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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

Wanna Build Muscle and Burn Fat?

Wanna build muscle & burn fat?โฃ
Lift Weights!โฃ
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๐˜๐จ๐ฎโ€™๐ฅ๐ฅ ๐ฅ๐จ๐ฌ๐ž ๐ฆ๐จ๐ซ๐ž ๐Ÿ๐š๐ญ ๐š๐ง๐ ๐ค๐ž๐ž๐ฉ ๐ฆ๐จ๐ซ๐ž ๐ฆ๐ฎ๐ฌ๐œ๐ฅ๐žโฃ
than if you just dieted. Thatโ€™s the goal right?โฃ
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๐Œ๐จ๐ซ๐ž ๐ฆ๐ฎ๐ฌ๐œ๐ฅ๐ž ๐ฆ๐ž๐š๐ง๐ฌ ๐ฆ๐จ๐ซ๐ž ๐œ๐š๐ฅ๐จ๐ซ๐ข๐ž๐ฌ ๐›๐ฎ๐ซ๐ง๐ž๐ โฃ
in a given day (AKA a faster metabolism). Even if itโ€™s marginal, it makes a difference.โฃ
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๐๐ฅ๐ฎ๐ฌ, ๐ข๐ญโ€™๐ฌ ๐ž๐š๐ฌ๐ข๐ž๐ซ ๐ญ๐จ ๐ฆ๐š๐ข๐ง๐ญ๐š๐ข๐ง ๐ข๐ง ๐ญ๐ก๐ž ๐ฅ๐จ๐ง๐  ๐ซ๐ฎ๐ง.โฃ
Just keep practicing good form, using appropriate load, and remember to recover.โฃ

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 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.

๐Œ๐„๐€๐‹ ๐๐”๐Œ๐๐„๐‘โฃโฃ
Consider your schedule and preferences. Maybe you can squeeze in 4-5 meals, maybe you can only do 3 meals. Both work.โฃโฃ
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๐Œ๐„๐€๐‹ ๐“๐ˆ๐Œ๐ˆ๐๐†โฃโฃ
Your body loves predictable balance and routine. Do your best to eat consistently, support your energy around training, and grow muscle in the process.โฃโฃ
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๐Œ๐„๐€๐‹ ๐Œ๐€๐Š๐„๐”๐โฃโฃ
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.โฃโฃ
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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

Why Weight Training?

Besides journaling, I โ€™m not big on โ€œself helpโ€ but I do know that exercise has a TON of mental health benefits.โฃ
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I would rather see you push through workouts, and test your capabilities than just look in the mirror and tell yourself positive affirmations.โฃ
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For me, the best way to get to the mind is through the body.โฃ

Weight training improves your mood.

Increases your confidence.

Helps you focus better.

Reduces stress, anxiety, and even depression.

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 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.โฃ
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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.
โฃAvocados, 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