KFitnessTraining

🍕 HEALTHY PIZZA TOAST 🍕

Sometimes you want that pizza taste but want it to be healthy! And let me tell you, this was so good 😋

Here’s what ya need (what I used)
🍞 2 slices Dave’s Killer Bread
💥 1/2 cup low-fat cottage cheese
🧀 1/2 cup mozzarella cheese
🧂 Trader Joe’s pizza seasoning (you could also season with Italian seasoning)
🍅 1/4 cup (roughly) sliced cherry tomatoes

Here’s how I prepared it…
🥣 Combine cottage cheese and seasoning in a bowl & Mix well. Season to your taste.
🔪 Spread on the bread
🧀 Add the mozzarella (leave a small amt for end)
🍅 Place tomatoes
🧀 Top with sprinkle of cheese

Add anything else you’d like… 🧅, 🍗 (cook first), pepperoni, ham, pineapple… whatever you’d like

How to cook…
💥 Place slices in toaster oven
🥵 Cook on bake for 400°F for 12-15mins (cheese should be melted & bread toasty)
🤤 Let cool a bit and enjoy!

Easy as a meal or a snack

Seriously was so good!!!

🙋🏻‍♀️ Who’s going to try? Tell me below ⬇️

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BACK DAY!!!

My favorite day! Who else loves training the back? 🙋🏻‍♀️

👊





Train with me! DM or head to link in bio.

SHOULDER WORKOUT that had my shoulders on 🔥

I really enjoy training shoulders. Anyone else? 🙋🏻‍♀️

Here’s the details…

4x10-12 DB SHOULDER PRESS

3x10-12 LYING DB REVERSE FLIES

4x12 CABLE FACE PULL

4x12 LEARNING DB LATERAL RAISE

3x12 SIDEWAYS REVERSE FLY

4x8-10ea MACHINE PRESS W/SA ECCENTRIC LOWERING

2xAMRAP MACHINE PRESS

🔥

Give it a try!

🌶️ LOWER BODY WORKOUT!

Feels good to be back in the gym; even though I’m still not 100% post surgery and have limitations. But that doesn’t mean I can’t get it done still. No excuses!

Here’s a spicy killer leg day!

4x10-12 SM SQUAT

3x10-12 SM GOOD MORNING

4x12-15 MACHINE SEATED LEG PRESS

3x10-12 LANDMINE SQUAT

3x 10+AMRAP SEATED LEG EXT (10 full range reps+AMRAP hold)

3x10-12 SEATED HAMSTRING CURL

Notes:
- Sub for BB if you prefer over SM just be sure on the good mornings you are in control so you don’t strain your back
- Leg press- for glutes focus, place feet higher up. For quads focus, place feet centered
- Landmine- sub for DB if needed
- leg ext AMRAP - hold for as long as you can
- Can opt for lying leg curl if you prefer.

This was a good one with a variety of leg work! 🥵

I hope you’ll give it a try. 👏

Comment below and let me know eat ya think 🤔

Biceps and Triceps! 💪 Who doesn’t luv some sexy arms

Drag Curls
Spider Curls
Incline Hammer Curls
Close Grip Bench
Weighted Bench Dips
Diamond Push ups
Cable Tricep Pushdown
Cable SA Crossbody Tricep Ext

Was absolute 🔥

Some of my leg/booty day from the other day!

Was feeling wobbly after 🤪

Those Bulgarians at the end were killing me. My knee wasn’t happy but we got it done! 👏

Set a new 1R PR yesterday at 250lbs and I’m damn proud! Also set some new max reps at other weight. I’m getting stronger and I’m loving it!!

My goal is to hit 300lbs one day. Chipping away as best I can.

Proud gym moment right here 😊

HAPPY NEW YEAR 🎊

I was up at 5:30am to get in my workout today! The gym was so nice and empty… guess everyone else was partying lol 😂

Best advice I can give you as you start the NY…
🚫 Do not fall for fad diets! A healthy lifestyle does not consist of “dieting”. It’s not something you can maintain in the long run
🚫 Skinny Teas and “Magic pills” are garbage! It’s just a marketing ploy. Don’t fall for it!

✅ Dedication
✅ A plan (workout and nutrition)
✅ Patience and Time
Those 3 are key 🔑!

Cheers to 2024!



Few training spots open!
www.KFitnessTraining.com

I use to be …

The girl who was cardio obsessed. Now strength training is prioritized and I rarely ever do cardio

The girl who focused so much of my success on the scale. Now I couldn’t even tell you what I weigh. The scale doesn’t know body composition! Get off it!

The girl who had no structure to my workouts. Now I follow an actual planned out program. (I build it)

The girl who said “I eat healthy” , but honestly I didn’t really know if that was true or not. Now I follow a structured plan for my calories and macros that coincide with my goals (I build my own nutrition)

The girl who thought eating less would mean I’d lose fat weight. In fact, when I started eating, that’s when I shredded and put on muscle

The girl who didn’t train with a purpose. I lacked a plan and tracked nothing. Now my training is planned, tracked (via my own training app) and is scalable. I have a history of all my lifts giving me something to build on.

The girl who’d settle for 3x10 and move on. It takes so much more than that. You gotta WORK FOR IT!

The girl that overtrained 7 days a week! Now I take 2 rest days a week. I’ve learned how important recovery is !

The girl who used to think more was better and meant better results. WRONG! A workout with a purpose that’s focused and you really put in a quality session is way more effective than 2+ hour gym session that’s unfocused and all over the place.

I stopped treating fitness as a short term thing, a 6 week challenge, and turned it into a lifestyle. It’s been the best decision ever!! I feel fantastic! Better than I ever have. I eat! I don’t deprive myself at all. I’m confident in my own skin and I’m full of energy to conquer my days.

Give yourself time, patience and stay dedicated and you’ll get to where you want to be.

Got questions for me? Ask below 👇 😊