Kaitlin Daur Coaching

"Just make sure your lats don't get TOO big!"⠀
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I remember a friend telling me this in my early 20's.⠀
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I was super pumped to be learning more about weight training and had started to hit the gym often and lift heavier.⠀
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My friend was excited for me, but at the same time, they were warning me to avoid becoming "too big", as if it was this terrible thing to be.⠀
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Why is it that being bigger and having muscles is seen as a bad thing for women?

Something we are told to fear and to avoid at all costs?
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And instead of being encouraged to celebrate our bodies, and show them love through lifting, movement, and food, we get sold a very different narrative from a young age.

This post though is about so much more than just big lats or muscles, it’s about choice and freedom.

It’s about knowing that you have so many choices when it comes to your body.

It’s about knowing that you can show up in your body however the f**k you want to.

It’s about knowing that you are in the driver’s seat and you get to choose how you want your body to look and what it can do.

You are in charge.

You make the decisions.

And if you want to build yourself a big ol’ pair of lats too and get stronger, come join POWERFUL PHYSIQUE! 14 days of free EFFECTIVE workouts & coaching so you know exactly what to do the moment you want through the gym doors.

If you’ve been feeling stuck and frustrated with your lack of progress in your training, this is for you.

If you’ve been struggling to workout as consistently as you’d like to, this is for you.

We start next Monday, January 31st.

You in?

Link is below with more info & to join.

✅ Your 7 Step Checklist to Get Stronger

Struggling to see progress in your workouts?

Make sure you’re checking off all the steps below! 👇🏼

1️⃣ Train at 6 reps and below

While not every exercise will be in this rep range, you need to spend some time moving some heavy ass weights around at lower reps.

2️⃣ Rest sufficiently between sets

You need to give your nervous system a chance to recover between sets,

At MINIMUM, rest 2 min between sets (I usually rest 3 min, and even longer for my big lower body lifts).

3️⃣ Train all the movement patterns

*Squat
*Hinge
*Upper body push
*Upper body pull
*Carry

And make sure to utilize both single-arm and single-leg exercises within these.

4️⃣ Prioritize your barbell lifts + compound exercises

✔️Barbell deadlift, squat, bench press, overhead press, row, hip thrust, etc.
✔️Goblet squats
✔️Chin-ups
✔️DB RDLs
✔️DB rows
✔️Lat pulldowns
✔️Farmer carries
✔️DB step-ups

👆🏼these are the type of exercises that should make up the majority of your workouts.

5️⃣ Prioritize your sleep + recovery

Sleep is essential for recovery and plays a massive role in how well you will be able to recover between sessions and how hard you will be able to train.

If you want to get stronger, SLEEP MORE.

6️⃣ EAT!

While you absolutely do not need to eat “perfectly” or “clean” you do need to be making sure you are taking in enough calories, carbs, protein, and fats to support your training and recovery.

7️⃣ Push yourself + be consistent

While this may seem obvious, you will be missing out on a s**t ton of results if these two things aren’t happening.

Make sure you’re training HARD (as hard as you think you are).

And keeping showing up.

Even when it’s not perfect.
Even if you’re having a s**tty day.
Even when it feels really hard.

KEEP SHOWING UP.

If you’ve been struggling to make progress in your training and are done trying to plan your own workouts, come join ! 14 days of FREE workouts & coaching so you know exactly what to do to get results.

You in?

LINK IS BELOW - we get started Monday Jan 31st!

👉🏼 Look, I love trying out new exercises in my workouts like you do too, but at the end of the day, repeating the same exercises is essential to getting stronger & building muscle.

Variety is fun.
Changing things up is fun.

But if it’s not working for you…

If you’re exercising consistently and you’re frustrated with your lack of progress…

The answer can probably be found in following a more structured & progressive training program.

Ya, you may make some progress for a while without one, but you’re leaving results on the table when you do, and you’re definitely not making the most out of your time in the gym.

Once I stopped winging my workouts and started following a program that progressed week to week, things really changed.

I knew exactly what I was doing every time I walked through the gym doors. I knew that the time I was spending there was super productive.

And I was making progress.

Lifting heavier weights.
Able to do more reps.
Getting stronger.
Seeing my physique change.

So… if you’ve been lifting for a while now but not seeing the progress you’d love to see, you might have to do one (or more) of the following:

✔️Be more consistent
✔️Stop changing up exercises so frequently
✔️Train harder, closer to failure
✔️Rest longer between sets
✔️Do fewer exercises but do them better
✔️Improve your lifting technique
✔️Slow the tempo of your exercises
✔️Sleep more
✔️Eat more food
✔️Take more rest days (and actually rest on those days!)

If you’ve been struggling to train as consistently as you’d like, OR you’re winging/haphazardly planning your workouts and feeling frustrated with your lack of progress, it might be time to try things differently.

That’s why I created - 14 days access to FREE workouts & coaching starting next Monday. We’ll do 4 days per week of EFFECTIVE, weight training workouts. No more random exercises thrown together. No more winging your workouts. No fluff. Just results-driven training.

You in?

LINK BELOW in the comments - we get started Monday, Jan 31st

intention

I’ve been thinking about this a lot since I posted last week about having more intention and focus during your workouts.

And really thinking about how I can apply more intent to my life as a whole, every single day.

This doesn’t mean just doing things that are “productive” or trying to be as productive as possible.

But that I am doing and choosing every part of my day with more intention.

My workouts.
The foods I am going to eat.
The articles or podcasts I might read or listen to.
The movies or TV shows I might watch.
The time I spend on the social medias.

As I said, its not about being more productive, but more aware of what I am doing, so as not to find myself mindlessly doing things.

The goal:

More intent and purpose behind all my actions and everything I do.

Learn how to choose and know if you are using the right weights in your workouts!

In this video, I dive into one simple but incredibly effective method that I use with my clients (both online and in person) to help them determine the right weights for them.

How To Pick The Right Weights In Your Workouts (never feel unsure again) Learn how to choose and know if you are using the right weights in your workouts.In this video, I dive into one simple but incredibly effective method that I...

Celebrating hitting a couple new PRs this week // + a few notes I wanted to share with you from this 👇🏼

1️⃣ Your 1 rep max is not the only thing that matters.

While it is super exciting to see how much weight you can lift for 1 rep, it’s definitely not the only thing that matters.

Keep track of your reps and weights, and take note of ANY PRs you are hitting.

They all deserve to be celebrated 👏🏼

2️⃣ While my PRs weren’t the prettiest, I was excited to hit them nonetheless, and can now work on cleaning them up moving forward.

Hitting a new weight, or moving a weight for a new # of reps is never going to be perfect the first time.

But doing tip #3 below will help you improve it the next time you do it.

3️⃣ Film your lifts!

I cannot stress enough how helpful this is.

Every time I watch myself perform a deadlift, a squat, bench press, or any movement, there is something that can be learned from it.

I know it can feel embarrassing as hell pulling out your phone to film your lifts in the gym (I even still get a bit self conscious from time to time), but it is so helpful.

Review the video while you rest, and implement changes in your next set as needed.

What’s a PR you’ve hit this week, or anything you’re super proud of achieving? Drop it in the comments so I can celebrate you 👇🏼🤩

3 Tips to Start Lifting at the Gym Again Safely...so you don't hurt injure yourself your first week back❗⁠⠀
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The gym is your happy place. ⁠⠀
Your time to move some heavy weights around.⁠⠀
Your time for YOU.⁠⠀
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So I know you are itching to get back in there. ⁠⠀
Get back under a barbell.⁠⠀
Pick up a 50+ lb dumbbell.⁠⠀
Swing a heavy kettlebell.⁠⠀
And feel your muscles working.⁠⠀
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But...⁠⠀
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there is no rush.⁠⠀
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Lifting is a LONG game.⁠⠀
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Like your whole life time long.⁠⠀
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And you do not need to get back to where you were in the very first week. ⁠⠀
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Here's 3 things you should be doing as you get back into the gym (even if you don't wanna 😉 )⁠⠀
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1️⃣ Keep them reps high⁠⠀
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Don't be jumping straight into heavy triples or trying to test out your max.⁠⠀
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Using higher repetitions will allow you to really groove those movement patterns ⁠making sure everything feels solid before heading back into heavier weights and lower repetitions.⁠⠀
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2️⃣ Slow that tempo down⁠⠀
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No dropping into and out of a squat in a second.⁠⠀
Or explosive movements right away.⁠⠀
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Slow it down.⁠⠀
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I often use a 2.2.2.1 tempo with my clients after a long break, to again, help groove movement patterns and control throughout the entire exercise.⁠⠀
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2 seconds down.⁠⠀
2 sec pause.⁠⠀
2 sec up.⁠⠀
1 sec pause before beginning the next repetition.⁠⠀
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Even if you aren't using heavy weights, combining this tempo with higher repetitions is going to be hard af. And you'll probably be cursing my name. ⁠⠀
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Trust me. ⁠⠀
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3️⃣ Skip the barbell right away⁠⠀
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If you haven't had access to ANY weights during this time, take a week or two easing back in with dumbbells or kettlebells. ⁠⠀
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THERE IS NO RUSH. ⁠⠀
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Take the time to regroove your patterns before getting back under a barbell again. ⁠⠀
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Your body will thank you.⁠⠀
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What exercise(s) are you the most excited about doing back at the gym? 👇🏻 ⁠⠀
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Barbells squats + chin-ups are at the top of my list for sure! 😁 @ Sunshine Coast, Queensland

Looking back 5 years from now, I'll probably think what the heck was I doing?⁠⠀
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I have been told many times that I need to have strong stances on how I coach and what I view to be true in the world. ⁠⠀
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And while yes, I do agree with this...⁠⠀
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.. I also think that as coaches we should not be married to our methodologies or how we get clients results.⁠⠀
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My message and purpose remain the same: to help women feel more joy, power, and freedom their lives through lifting weights + building healthy habits.⁠⠀
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But I know 100% that what this looks like exactly will change.⁠⠀
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And it should.⁠⠀
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I am always continuing to further my education and continue to also learn as I gain more and more experience working with clients.⁠⠀
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People are different.⁠⠀
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People learn differently. ⁠⠀
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And as coaches, we should not be forcing our clients into boxes that do not fit them.⁠⠀
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Fitness and nutrition are highly nuanced, and as coaches, I believe it is our responsibility to ALWAYS show up and serve our clients as best as we possibly can (which will likely mean that as you continue to learn and challenge your beliefs, the way you coach will change).⁠⠀
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I am willing to say I was wrong. ⁠⠀
I am willing to keep learning.⁠⠀
I am willing to look back a few years from now and shake my head at what I was doing.⁠⠀
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How I coached one year ago, to how I coach now, and to how I will be coaching in 5 years from now will be different.⁠⠀
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Because I am dedicated to serving my clients as best as possible ✌🏻