How to Know if Your Plan is Working

Results happen over time, not overnight- work hard, stay consistent, and be patient… you got this!

Measure your progress often, but recognize that fluctuations will happen.

Donโ€™t depend on the scale alone. Monitor your performance during training too!

Use the fit of your clothes or progress pictures to keep you going in the right direction.

Most importantly, pay attention to how you feel. Sleep, stress, digestion, these are all forms of feedback!

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

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
โฃโฃ
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
โฃโฃ
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
โฃโฃ
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

Electrolytes

What it is: Electrolytes by BPN

Why use it: Electrolytes are essential for many functions in the body, but even more during workouts. When you sweat you don’t only lose fluids, you also lose electrolytes. Adding electrolytes into your daily routine can help you avoid dehydration. Bonus points are that BPN Electrolytes donโ€™t contain any sugar, calories and is naturally sweetened and flavored.

When to drink it: Use electrolytes around training sessions and throughout the day.

How to make it: Mix 1 serving [1 scoop] in 12-16 oz of water and drink as necessary for hydration and electrolyte balance.

Who can benefit from it: Many people are often dehydrated, which can cause fatigue, headaches, constipation, muscle cramps, reduced mental clarity and decreased athletic performance.

Maintaining proper hydration levels with an electrolyte supplement will improve your daily health, performance and recovery.

Grab one of three tasty flavors [Salted Watermelon, Lemon Lime, or Raspberry] to help keep your hydrated!

Electrolytes are Informed Sport certified, meaning they are tested for prohibited substances.

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

#GoOneMore #TeamBPN #BPNSupps

Eating Healthy on a Budget

If youโ€™re on a budget, check out these quick reminders…
โฃ
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
โฃ
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
โฃ
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
โฃ
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

G.1.M Sport

What it is: G.1.M Sport by BPN is an endurance supplement with carbohydrates and electrolytes to fuel, hydrate, and improve performance while training.

Why use it: G.1.M Sport was created using a fast-digesting carbohydrate called Cluster Dextrinยฎ, allowing a sustained release of energy without a sudden spike in blood sugar. It also contains a complete profile of electrolytes so you can maintain appropriate hydration levels to maximize performance.

When to drink it: Drink one serving per hour of exercise to refuel with carbohydrates and replenish the electrolytes lost during training sessions. G.1.M can be used before, during, or after training.

How to make it: Add 1 scoop to 15-20 oz of water and mix.

Who can benefit from it: If youโ€™re an athlete or enjoy partaking in intense exercise, and suffer from under-fuelingโ€ฆ then G.1.M Sport is for you!

Grab one of two tasty flavors [Fruit Punch or Lemon Lime] that provide the right mix of carbs and electrolytes to fuel your training.

G.1.M is Informed Sport certified and tested for prohibited substances.

To start fueling your endurance activities, you can use my direct link to the BPN website.

#GoOneMore #TeamBPN #BPNSupps

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
โฃ
One of my goals is to help you feel confident in your training.

If youโ€™re struggling, try some of these tips.โฃ
โฃ
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

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! Youโ€™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.

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
โฃ
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
โฃ
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
โฃ
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

Strong Joints

What it is:ย Strong Joints

Why use it:ย 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-llยฎ on joint comfort, mobility and flexibility. Strong Joints also contains OptiMSMยฎ, which plays a role in maintaining cushion between joints.

When to use it:ย Daily!

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

Who can benefit from it:ย 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


โฃ
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?

โฃ
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
โฃ
My clients do this for every workout. Itโ€™s another helpful tool to help us make progressions over time.โฃ
โฃ
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