A personal post for those who are interested; it’s been awhile since I’ve done one! This past year was a year of fast growth for KGF. As with any growth, there are growing pains. We had a host of changes, I see them as “additions” and “subtractions”. 🎥 We switched our video platform. It sounds …
Wow, what an incredible year we’ve had with KGF! 🎉 Here’s a quick recap: 8 main challenges and 6 Member challenges Not a single week without classes recorded or recommended by me! That’s 227 classes—equivalent to 6,810 minutes or 113.5 hours of exercise this year! Maybe some of you joined me for a challenge, two …
Creatine. Is it something you should be taking? Is it beneficial for women? Read on to find out! I get asked about creatine a lot, but it isn’t something I had looked into until a few years ago. I may have been under the impression that it’s only for the hardcore gym bros! But when I …
Let’s talk about osteoporosis and exercise! As you probably know, osteoporosis is a bone disease that develops when there is a decline in bone mineral density (BMD). This commonly affects postmenopausal women, who tend to lose bone mineral density much faster because of the estrogen drop that occurs after menopause. If you had asked me …
I think we all have certain things that we try to be perfect at, but today I want to encourage you to consider “Progress over perfection!” Form isn’t perfect? Progress over perfection! Can’t meet your weekly workout goals? Progress over perfection! Not meeting your desired number on the scale? Progress over perfection! Still not convinced? …
10 reasons why I strength train (future and present reasons) 1. Because low muscle mass in older age is associated with higher risk or chronic diseases and all cause mortality 2. To protect against dementia and Alzheimer’s disease which is in my family history 3. To remain independent and reduce my chances of needing medical …
Want to know four free ways to stay motivated? Read on! 1) Water 💦 – Losing as little as 2% of your body’s water content can significantly impair your physical performance as well as increase feelings of anxiety and FATIGUE! 🤯 Aka, making you sluggish and your workouts harder to commit to and DO! 2) …
The power of goal setting is something that has been written about a lot, and I hate to wade into a crowded conversation, but here I am Believe it or not, I wasn’t born a “positive thinker” or “goal setter”. Trust me I know, because I’m married to one. But it’s something I try to …
Here is my #1 TIP for anyone interested in running. The short version – Start slow! The long version – Keep reading! I’m still pretty new to running and one of the first things I learned upon hiring a coach was… Go slow. 80% of the time. But why slow? There is lots of research …
Today, I want to talk about bones and stress fractures. 🦴 🙅🏽♀️ Absolutely no one wants to be injured. So how can we prevent an injury to the bone? ✔️ Stress fractures are a small “break” in the bone which usually occur from repetitive force to that area of the bone. Running is notorious for …