KaileyLindsey FIT

I’M BACK‼️

And so is with the new Aura collection

As I toyed around with the best way to re-enter the playing field of insta😂, I figured a collab with a brand I absolutely love was the best route

Swipe👉🏼 to see what I’ve been up to!

Navigating life as a new mama has kept me on my toes

And diving back into the things I loved pre-baby have been such a boost to my overall self

It’s crazy what a little self love and some good ol’ TLC does for you

While I’ve been lying low these past couple months figuring it all out, my training has been a little all over the place, but still there!

Honestly my training has been what’s moved me along the most through it all, that and the sweetest little baby smiles

It’s great to get back to the community of people who keep me inspired and thriving!

Much love to you all for sticking around, now let’s go MOVE SOME WEIGHT!!

Falling off the "bandwagon" does not mean FAILING👏🏼❌

We all fall off track, even those who have been at the game for years

Some days we are productive and committed to our goals

Others…everything we do requires some convincing😅

It’s ok to have days where we aren’t 100% excited to hit a gym session

As long as we don’t stay stuck in that frame of thought

The longer we beat ourselves up and take the easy way out, the harder it is to build the momentum back up, to re-align those positive habits and continue on our way.

And being 38 weeks pregnant makes it EVEN harder😅

What I’ve found has helped me is:

👉🏼having my big WHY - what is the reason(s) I go to the gym

👉🏼Managing my time! Ensuring I am scheduling in my gym sessions to make them a priority. I like an early morning gym session! Then I know it’s done and I have the whole day to utilize in another capacity.

👉🏼Having people to keep me accountable - whether that be my trainer or friends who are waiting on me to turn up.

And last but certainly not least…
👉🏼Being KIND to myself - knowing when I am burnt out and need a day of rest. It’s okay! Rest is VITAL to our long term growth! As long as we don’t use that as an excuse to allow ourselves to fall back into old unhealthy habits.

What’s something that helps keep you committed to your goals?


Don’t mind me..just over here feeling large, and in charge, and READY for this baby to GET OUT OF ME 😤😂

WHY YOU SHOULD GIVE YOURSELF GRACE IN YOUR FITNESS JOURNEY👀👇🏼

Too often we are looking for the quickest, easiest way to get where we want to be

In life, in our relationships, in our self love journeys, in our bodies

And too often we also forget that the journey is part of the process

The ebbs and flows, if you will

They serve a purpose and exist for a reason

We aren’t meant to scale mountains in a week’s time, but rather to experience the hills and valley’s of our own unique journey’s

And this applies even to our fitness journeys

You can’t start off being the best of the best, and sometimes we get knocked down as a reminder that we can always continue to grow and learn more

We have to learn to rise high in those valleys, just as we learn to remain humble in those peaks

Pregnancy was one of those things for me

As a fitness enthusiast, pregnancy takes you for whirlwind

That body, physique, energy you were once in such control of, suddenly gets pulled entirely out of your control

It’s a crazy thing; beautiful… but crazy

And the only thing you can do, is exactly that: whatever you can!

You have to give yourself grace, you have to learn to ebb and flow with this new season of life

You have to give up a little control for a little while

But it’s OKAY! And it’s so worth it in the end

So if you’re in a valley today, or feel like you’ve been stuck in a valley, give yourself a little grace

We aren’t meant to be perfectly chiseled human beings 24/7

We aren’t meant to stick to chicken and broccoli diets until the end of time

We are meant to be human, and to live life, and to experience the highs and lows of each season

And we are meant, more than anything, to allow ourselves to simply be in those seasons without feeling obligated or pressured to be somewhere else

Want to know what’s probably really holding you back🫢👇🏼

Your lack of self accountability and prioritization

You see, we all have the same 24 hours in a day

And what we choose to do with that time is fully at our discretion

For some, that’s great - we are go-getters, intentionists, self-driven

For others, not so much

And those that fall into the latter category often struggle with two things: accountability and prioritization

We WANT to get active and make changes, but they just aren’t happening

The reality of it is, we haven’t held ourselves accountable to the fact that WE aren’t taking the steps to make active change

And the reason we haven’t taken those steps (or we start taking the steps and then quickly fall off) is because we don’t truly prioritize wanting to make that change

Nothing happens without intent (and a lot of patience & hard work!)

Not seeing the results you want? Maybe it’s time to do some self reflection

Ask yourself whether you’ve been holding yourself accountable and treating your health like it’s a priority

And if the answer is no, work on being purposeful about your choices/actions

What’s crazy is the butterfly effect that happens once you start doing that

That self accountability transcribes itself into other areas of your life where it also may have been lacking

You may notice a change in your relationships, your time management, and your drive to get things done (or to finally start that business venture you’ve been talking about but not acting on)


Feeling all the summer vibes in this ditsy garden floral set from their Provincial Summer collection

SIMPLIFY YOUR TRAINING + NUTRITION!👏🏼🤔

Okay, I have worked with lots of females now who all have very similar goals

Most of the women I work with come to me confused and overwhelmed asking Q’s like👇🏼

❓What’s the optimal volume for my glutes to grow?
❓Should I do cardio fed or fasted?
❓Can I eat my carbs at night?
❓Should I start carb cycling?
❓What workout is going to help me target my belly fat?
❓Does it matter if I’m under my protein?

And my answer, is pretty much always the same

I PROMISE YOU, YOU WILL SEE 10x BETTER RESULTS IF YOU STOP OVERTHINKING THE SMALL DETAILS AND SIMPLIFY YOUR APPROACH

One of the biggest issues I see in the fitness industry is unrealistic training programs with crazy volume, ridiculously “clean” diets, and strict meal plans with ZERO flexibility🤦🏻‍♀️

Then the general population who wants to look better and become healthier embark on these crazy plans out of desperation

And end up fizzling out by the end of week 2

They start missing workouts and having “cheat” days

And they may even begin to view their workouts as a way to TORCH calories rather than improve and progress week to week

We start by SIMPLIFYING - BE CONSISTENT + EXECUTE DAILY

Ask yourself, honestly, how many workouts you think you can realistically stick yo every week for the next 1-2 years, not weeks!

Ask yourself if your meal plan is something you can adhere to LONG TERM

If it’s not, it isn’t going to work‼️

✨WHAT DOES GET YOU REAL LONG TERM LASTING RESULTS??

👉🏼Training HARD with EFFORT
👉🏼getting stronger + improving your form each session
👉🏼eating home cooked, nutritious foods 85% of the time and allowing some wiggle room in your diet for ‘fun foods’ and occasional meals out
👉🏼taking a long term view and thinking about how you want to look + feel in 2-5 years...not in the next couple weeks

🚫STOP worrying about the OpTimAL TimE To EaT👏🏼
🚫WhAT SUpPLmeNt StaCK to BuY👏🏼
🚫WheTHer HIIT or LISS is BEttER👏🏼

These all mean NOTHING if you can’t execute the basics daily

Focus on the basics, CONSISTENTLY, and you will see far better results in the long run

3 things that people often overlook, and that could be hurting your progress👏🏼‼️

1️⃣ Poor sleep.

2️⃣ Inconsistent workouts and/or doing different workouts all the time, AKA not following a structure for training!

3️⃣ Not using data to monitor your progress objectively.

Let’s start with sleep:

🛌 If you’re not prioritizing your sleep at all, you’re doing yourself a big disservice. I understand that the amount of sleep you can get in a night can be circumstantial, like if you have a newborn baby! However, you still need to prioritize it - many people just accept that their sleep is poor and don’t realize how much better they would feel if they even got one extra hour of sleep per night.

📺 Cut down the screen time before bed. Make a bedtime routine. Give your body the rest it needs to properly recover so you can make the most of your progress! Not to mention, being sleep deprived will typically make you hungrier, and make it harder for you to feel satisfied, so it’ll affect your nutrition habits too.

💪🏼 If you’re doing different workouts all the time, you’re not going to make nearly as much progress as you could by progressing through a consistent structure. Having a structure to follow allows you to define your goals more clearly, and allows you to gauge your progress objectively, which brings me to my third and final point:

📊 If you’re not monitoring any data on your progress, you could be wasting a lot of time and effort. How will you know you’re making progress if you’re not objectively looking at what’s happening? Log your training, make note of measurements and/or progress pictures, keep a journal of how you’re feeling, etc. - if you’re not doing any of this and you’re trying to reach specific goals, you could go weeks or months without any clue how much or how little progress you’ve made!

“How do you do it”🤔👊🏼

A question I’ve been getting a lot lately, especially during my pregnancy

How do I stay consistent and motivated through it all?

And the answer probably isn’t the one you’re expecting

I haven’t been super consistent with getting into the gym since becoming pregnant

Inconsistent energy levels, sickness, exhaustion, etc. makes consistency for me at my current state a little bit of a struggle

And while I want to prioritize my gym sessions, my body reminds me I need to give myself grace in this season of growing my little human

BUT I can tell you what I have been doing to stay on track👇🏼

👏🏼I’ve been consistent in ensuring I get adequate sleep daily. Aiming for 8 hours a night!

👏🏼I do my best to get to the gym 3x a week minimum (more if I feel up to it, but I don’t push my body to go if it’s not feeling up to it)

👏🏼Eat well!! I still eat according to my goals for the most part. Not focusing on macros currently, but rather intuitively eating based on what my body tells me it needs.

👏🏼Walking. I do my best to get more steps in now that I’m not doing quite as much in the gym.

👏🏼Hydration. Staying on top of my water intake as much as possible!

The reality of it is that we all go through different seasons of life

And sometimes those seasons make it hard to prioritize things you otherwise would

Rather than beating yourself up for it, simply DO WHAT YOU CAN👏🏼

That doesn’t mean you should give up trying, but rather adjust your goals and expectations to be realistic with your current circumstances

We can’t be everything always, and that’s okay

Because before you know it, you’ll be back in action, OR MAYBE you’ll stumble upon something that you find works better for you in the end

Remember, your fitness and health journey is you vs you

Because your lifestyle needs to be enjoyable or it’s not going to sustainable🙏🏼👏🏼

There was a time when eating something “bad” would make me feel SO guilty

I “punished” myself by spending countless hours on cardio machines

Everything needed to be low cal, low fat, sugar free

Vacations, especially, were torture

If I couldn’t work out, I was CONVINCED I’d gain weight and lose all my progress

If I took more than a day or two for rest, I was convinced I’d revert all the way back to square one

It was a nasty cycle of restriction and obsession

I was MISERABLE.

Once I changed my mindset from food is “good” or “bad” to food is fuel, and stopped punishing myself in the gym as if it was an obligation but rather a privilege, things shifted, DRASTICALLY!

I eat as I please, I vacation, I take rest days, ALL GUILT-FREE, and guess what, MY PROGRESS IS NOT LOST

Self love is the greatest medicine of them all

And transformations start from the inside out

They also take time

Set your expectations to create a long lasting lifestyle, rather than an 8 week fix

Show up for yourself EVERY. SINGLE. DAY.

And most importantly, have patience and trust the process


Swapping the kicks for flops, and the workout fits for dresses

Babymoon-ing in Rosemary Beach before little babe makes an appearance

Only 8 weeks left with this lil bump and I’m soaking up every second of it🥰

Hear me out…you don’t need to focus so much on just “losing”…
⠀
👉🏼Losing inches
⠀
👉🏼Losing the next 5-10lb
⠀
👉🏼Losing a social life so that you can stay on track 
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👉🏼Missing out on the “fun” foods to lose fat
⠀
You should actually focus more on what there is to gain from this journey:
⠀
⭐️Gaining knowledge & freedom with food
⠀
⭐️Gaining strength in the gym
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⭐️Gaining confidence
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⭐️Gaining energy & sleep
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I lost 𝘴𝘰 𝘮𝘶𝘤𝘩 when I just focused on losing the next 5-10lb. I lost confidence, strong relationships, energy, food freedom, etc.
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I promise you, when you focus on what you can gain from this journey & truly feeling fulfilled, the body of your dreams slowly starts to come with it
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After all, dropping the weight wouldn’t mean much anyway if you didn’t get anything else from the experience 🤷🏻‍♀️👏🏼

STEPS TO FEELING CONFIDENT IN THE GYM😎👊🏼

We’ve all been there…gym newbies

Even those of us who look like we have it all together had to start somewhere

Whether you’re a beginner or joining a new gym for the first time, here are some helpful tips for gaining the confidence to feel like you belong just as much as everyone else

1️⃣Tour the gym ahead of time. Something as simple as a walk through to know where different pieces of equipment are located can help ease the stress of not knowing anything about the gym layout.

2️⃣Go in with a plan! Knowing exactly what exercises/workouts you will be doing stops you from having to second guess everything. You aren’t left wondering aimlessly around the gym, but rather with purpose

3️⃣Bring a friend. Sometimes having someone else there with you can help feel less like all eyes are on you. Bonus points for the extra motivation of having someone else pushing you

4️⃣Turn up the music. Find or build a playlist that gets you HYPE! Earphones in, volume up, distractions out.

Extrinsic vs. Intrinsic motivation🤯👏🏼

When it comes to exercise & training, there are different mechanisms that may encourage us (or drag us) to get our bodies moving

🌟EXTRINSIC MOTIVATION: drives us with the aim of attaining some sort of external reward (for example, physical results, recognition, an award)
🌟INTRINSIC MOTIVATION: drives us through internal factors (for example, enjoyment, moral obligation)

A mix of both of these motivators can actually be beneficial for someone on a fitness journey

Extrinsic motivators are great, and completely understandable for short-term goals

However, we have to consider a few things👇🏼
‼️What if we don’t achieve that goal?
‼️What if our goals change?
‼️What if we don’t know how long it will take?
‼️How willing are we to do something that we don’t enjoy?

This is where some INTRINSIC motivation is key

These motivators drive us long-term, and actually make you much more likely to achieve those shorter term extrinsic goals, by helping to build discipline

Finding what works for you & what motivates you will allow you to build habits & life-long change


On another note: we officially made it to the third and final trimester today!!🎉

Lil babes is hanging in there, and I’m slowly feeling more large and in charge😅

The meaning behind “fitness” ebbs and flows with our current situations🤔👇🏼

And THIS is what so many people miss

Too often we scroll past “fit”-fluencers on Instagram, and our initial thought is ‘I want to look like that’

Or we think being “fit” means having a picture perfect body year round

And not often enough, do we think about what ‘season of life’ that person is currently in

Are they cutting for competition, is it bulking season, have they been through a rough patch and are prioritizing their mental health currently

Regardless, part of adapting fitness and health as part of a healthy lifestyle means ebbing and flowing with the seasons of your own life

Not feeling like you need to be jacked and shredded year round for clout, but rather because that’s the season of life you are currently thriving in

26 weeks pregnant, and ebbing and flowing with the current season of my life that has me stepping back a bit from the desire to be jacked and shredded

Because that’s the current season I am in

A season of shifting my health/fitness goals to care for the health of my growing baby, and the health/energy of this pregnant mama

And before I know it, this season of growing my sweet little baby will be over, and I’ll be back to being strong and shredded

Fully embracing the process and giving my body grace through it all