Kohlective Fitness

My face when someone tells me how many calories they burned during their workout. 🙄

This is going to hurt some feelings but...

EXERCISE ALONE IS PRETTY INEFFECTIVE FOR WEIGHT LOSS.

Without having a good nutrition plan in place, you will likely make... zero progress. Trust me, I ate like s**t the first year in the gym and nothing changed on my body. I got stronger, but I stayed fat.

As soon as I also started taking my nutrition seriously, I lost 35lbs in a matter of 2 months.

The statement is true, "You can't out work a bad diet" but you also can't out diet no training.

Utilizing both consistently will get you the results you want.

Need help?

We have different tiers of online fitness and nutrition plans tailored to YOU and your goals, plus 1 on 1 personal training if you are in Colorado Springs.

Hit us up!

My biggest tips to get your s**t together when you feel overwhelmed⤵️

We often stop in our tracks, procrastinate or stress TF out when we're overwhelmed. That never helps the situation. Good thing is, a lot of that is bottled up in our head and we just need to get it out.

☝🏼 Make a list of s**t to do.
Prioritize that list. Things that need to be done today, tomorrow, this week.

✌🏼 Plan ahead. Using a digital or paper planner, write out your events, appointments, kid/family stuff, normal weekly errands. Write it all out. Seeing it laid out in front of you will help.

👌🏼Ask for help! I'm awful at this one. I'm a big DIY'er 😅 but asking for help is so important. It's a sign of strength and not weakness. You're strong enough to know you need assistance to be your best self. Communicate with your partner, coach and others around you. They don't know unless you speak up! Most are more than happy to help. If not, you need new people.

The Basic Kohlection release today in our Team Kohlective Fitness FB group! If you're not in there or want to get your pre order in for some gear, message me! 👕

Our 8 week challenge starts V soon! If you want to get a head start on your fitness goals or build good healthy habits moving into the holiday season, LFG. $5.99/month💪🏼

Our Macro Crash Course starts TOMORROW! this is a quick 12 day course covering the ins and outs of Macro tracking. How to plan ahead, weigh out food, meal plan, how to plan for parties and alcohol. It will take place in a private fb group so you can view the trainings trainings at your convenience! Message me for deets📝

Do you want to be successful??
You have to plan for it.

You don't just hit your protein by luck...
End up at the gym randomly...
Always getting enough sleep...

You have to plan for these things.
You have to plan your food so you hit your macros, plan your workouts, take your gym bag with you so you get to the gym right after work. You have to be better with time management to get into bed at a decent hour to get ample amounts of sleep.

These things don't just happen.
You have to make them happen.

Taking 20-30 minutes to plan out your week, plan your meals, lay out your gym schedule will save you tons of time during the week and actually set you up for success.

If you're not doing this and you're on a fitness journey, you should definitely start.
If you need help with setting up your week or how I go about this. Shoot me a message, let's chat!

I don't know if I could ever find the words to truly explain how I feel about the community I've worked hard to build.

I am grateful for my people.
I get to help them reach their goals and change their lives. I get to see them transform, not only physically but mentally too!

I'm grateful they've trusted me and given me an opportunity to help them. That, fills up my cup. That, gives me purpose.

After every 8 week challenge we have a get together. We always have way too much food and not enough time. It's so good to see each other IN PERSON.

We've got people who drive more than an hour. People who switch their shifts at work and people who make the time to stop by even after a long day. Again, I'm so grateful.

These are my people.
I love my people.
If you want to join us, shoot us a message! 🥳

It's the smile for me🥳🥳

Hollie came to me ready to work.
She has consistently done that for the last 6 months.

She didn't feel confident or comfortable in her skin. She is a full time nurse and wife who loves to cook at home with her hubby.

This is a lifestyle change for the both of them figuring out macros, recipes and food choices. She went from working out at home to making her way in the gym. Continually building up her confidence.

Hollie is EXTREMELY COACHABLE. She listened and executed without any push back and trusted me fully to help her along the way and for that I am grateful. She just hit her goal weight this Summer Sprint Challenge and was so excited to tell me on weigh in day.

To say I am proud would be an understatement. Down more than 33lbs, hitting her goal weight with a new lifestyle in tow, more confidence then you can imagine.

Show some love to Hollie 🥳🥳 she has worked her ass off for this! 👏🏼👏🏼

Here is a real life visual for you👀

Fat loss- a lot of people call this "toning up". What this means is you lose body fat and your muscles appear bigger and more defined. You'll be hungry!
At my lowest I weighed 137lbs and was eating around 1600 calories.
I was ON POINT with my food.
I was resistance training 5-6 days a week and walking every day.
THIS IS HARD. Mentally and Physically.

Muscle gain- most people call this "bulking". This means you're eating in a calorie surplus with the goal of gaining muscle. With this you're also going to gain body fat. There is no scientific way to gain muscle without body fat. The scale WILL go up. You will be STUFFED. You'll be eating when you don't want to.
At my highest I was 152lbs and eating 2700 calories. I was resistance training 5 days a week with minimal cardio. THIS IS HARD. Mentally and Physically. I was VERY uncomfortable.

Maintenance- this is where you maintain your weight and physique where you feel comfortable. You may be hungry but also satisfied after a meal. I'm not shredded, but I also feel good about my muscle definition and strength.
I'm at 143 right now and have been maintaining that weight for about 6 weeks. I resistance train 4-5 times a week and walking 5-7 days a week.

It has taken me a long time (years) to get to this point and mentality. This is a lifestyle. I don't beat myself up for going over my calories or missing a workout. It's taken years to build my confidence, strength and knowledge to get to this point. It's still a work in progress daily.

What questions do you have about your fitness journey or goals!?!?!
Drop them below or shoot us a message. ⤵️

Kohlective Fitness hit our 3 year anniversary this week!!!

Wow... we have learned so much.
We've grown so much.
We've screwed up so much.

I'm grateful for anyone who has allowed us to help them through their fitness journey.
I'm grateful for the clients who have turned to friends.
I'm grateful for the support and the community we're building.

I want to highlight a few of my current team members who are currently halfway through our current challenge.

It takes so much to change your habits and routines. It's hard as hell to re-wire your brain and mindset into a new lifestyle. You have to REALLY want it. You have to REALLY work towards it.

Proud coach here.
Grateful for the opportunity.
And ready to help more people change their life.

Give this team some LOVE!!!
They're working so hard to reach their goals!

You get out what you put in. 🛠

People will throw out phrases like "I wish I could do that" or "you're lucky"....

Well, you CAN DO THAT.

I guess you could say I'm lucky in the sense that my life got into such a dark place, that the choice was change or end up killing myself. Intentionally or unintentionally.

Decide what you want. Work your ass off to get it.

Stop holding yourself back.

Quit with the excuses.

I'm not special.

Anyone can fu***ng do it.

Updated program and services list!

We are currently taking on new Elite clients for August, we also have space for Foundation Coaching!

Please send us a message or email if interested! 🙌🏼