Personal Training
Operating as usual
10/24/2022
Quit thinking about it. Just do it.
10/24/2022
Power of movement: Swim to relieve stress, walk for mental blocks, dance away anxiety Is physical activity the key to a stronger mind? Two in three people believe it just may be, according to a recent survey, and health experts agree.
10/24/2022
Good Monday Morning to you!
10/23/2022
Get in the mindset of becoming a better you this week.
10/23/2022
Sunday blessings: Have patience
10/22/2022
Move your body. Change your mind.
10/22/2022
Saturday Morning Motivation: Real change is not easy. Doubt, try, fail, but never give up.
10/21/2022
LOL! 😂Happy Weekend everyone!
Fitness Friday: Body Weight Workout HIIT
Try this circuit that'll be like a fireworks display for your muscles. This workout is great because no-equipment needed.
Do 3-4 sets.
Work for 30 sec each exercise one after another without any rest in between. Then rest 30 to 60 sec between sets.
1. Side Shuffle W/ Burpee.
2. 4 Cross-Crunch W/ Double Crunch.
3. Pushups W/ Bunny Hops to a Jack.
4. Side Plank W/ Knee Flexion.
10/20/2022
Drama is real!🤷🏻♀️
10/20/2022
25 Healthy High-Protein Snacks to Buy, According to Dietitians
25 High-Protein Snacks That Will Satisfy All Your Cravings | Livestrong.com The best protein snacks give you more of the satiating nutrient so you can stay full between meals and fuel up after exercise.
10/20/2022
So, How Do I Get The Perfect Physique?
I am pretty fit and strong......people ask me all the time "How Long did it take for you to get fit?"
To get the perfect body? Well, you won't like the answer... MY WHOLE LIFE!!!... So about 40 years.😲
Today’s society sells you what you want to hear... The 21 day challenges...“secret programs, hacks & inside scoops” to gaining strength, hitting that next PR or sculpting that perfect physique or the no-work/easy multi-level marketing diets and programs. In reality, none of these are found overnight. There is NO ULTIMATE 8-week program that will bring you to elite status or make all your lifting dreams come true. But that’s not what you want to hear. It’s not sexy & telling you that true strength is built on top of consistent hard work day in and day out for YEARS doesn’t sell...but it’s true.😳
True strength isn’t built over a few weeks, a few months or even a few years. It’s when consistency & hard work meet and are cultivated over YEARS ... that’s where the magic happens.🏋🏼♂️ And Why Karina is talking about strength and not losing weight and muscle tone? Well, my dear human friends....I will tell you this one more time: BECAUSE THE KEY IS INTENSITY! And what is intensity? Can you guess? YES!...It's weight!!!.. Of course, we can count reps, sets and rest as intensity as well...
Set short term & long term goals. Stay consistent & learn to love THE PROCESS of working towards your goals.🙌🏼 YOU'RE WORTH IT..... Keep going
10/19/2022
🎃5th Annual Halloween Costume Event🎃
***The spookiest day of the year is finally here!***
🎃KCF'S HALLOWEEN COSTUME CAPER🎃
Wear a costume to the studio between 27 to 31 Oct and get a FREE WORKOUT.
We can't wait to see the costumes. 🎃
10/19/2022
😅lol!
TRX Legs and B***y Workout
Workout Wednesday: TRX Legs & B***y Workout
The TRX Suspension Trainer is one of the most versatile pieces of equipment in the gym. By using the TRX, your muscles are constantly working, as you use your entire body — especially your core — as a stabilizer for each movement. The TRX is a perfect addition to any fitness-lover's must haves because it can be attached to objects like a door, fence, and even a tree.
These workout will focus ion the entire lower body: glutes, hamstrings, quads, and calves.
Do 30 sec each exercise. Then rest 15 sec. 3 -4 sets.
1. Pistol lunges w/ Curtsy Lunges.
2. TRX Jump Squats
3. Lateral lunges w/ Twist
4. Single Leg Glute Bridges
5. TRX Combo Jump squats w/ Jump lunges
We love celebrating birthdays at the studio.
This strong lady rocked her 62nd birthday workout like a pro. 💪🏻
Happy birthday Pam! Your KCF family loves you!❤️
10/18/2022
Keep going.👊
10/18/2022
4 Foods and Ingredients Linked to Cancer, and How Much You Should Actually Worry
4 Foods and Ingredients Linked to Cancer, and How Much You Should Worry | Livestrong.com Worried your diet may contain cancer-causing foods? Here's what you need to know about whether or not foods can really cause cancer and how much to worry.
10/18/2022
Indeed!👊
10/17/2022
True story.
10/17/2022
Do Allergies Get Worse as You Age?
Allergies Can Get Worse as You Age — Here's Why, According to an Allergist | Livestrong.com An allergist explains why allergies can get worse with age and why they sometimes improve. Plus, learn about age-related conditions that mimic allergies.
10/17/2022
Happy New Week Everyone!
10/16/2022
Keep working hard!👊
10/16/2022
Have a blessed Sunday as always.❤
10/15/2022
Resting is okay. Quitting is not.
10/15/2022
Saturday Morning Motivation: Every morning you have two choices- continue to sleep with your dreams or wake up and chase them.
Wake Up!
10/14/2022
Hello Friday. Hello Weekend!
10/13/2022
No one said it would be easy. It's not supposed to be easy. If it was easy, everyone would do it.
10/13/2022
Even simple exercise may help aging brain, study hints New research hints that even a simple exercise routine just might help older Americans with mild memory problems. Doctors have long advised physical activity to help keep a healthy brain fit. But the government-funded study marks the longest test of whether exercise makes any difference once memory....
10/13/2022
I am all for happiness. I am all for joy. If you're doing something that makes life better for you or for the people you love, then go for it. And go for it with your whole heart. Don't listen to any negative voices, they don't serve you.
Happiness can be difficult to find, so if you've found yours, EMBRACE IT. The right people will embrace it too. 💫❤
10/13/2022
🎃5th Annual Halloween Costume Event🎃
***The spookiest day of the year is finally here!***
🎃KCF'S HALLOWEEN COSTUME CAPER🎃
Wear a costume to the studio between 27 to 31 Oct and get a FREE WORKOUT.
We can't wait to see the costumes. 🎃
10/12/2022
Midweek check-in: Starting over is harder. Don't quit.
Tone & shape Glutes Exercise Routine at home
Wednesday Workout: Tone & Shape Glutes Exercise Routine at Home
Looking to sculpt and strengthen your glutes?
This is a quick workout to target your butt. You don't need any equipment or weights! I am using a bench at the studio, you can do this workout on your bed or sofa.
Do 3-4 sets of 20 reps. You can do this routine twice a week.
1. Straight Leg Kickback.
2. Single Leg Squats
3. Single Leg Glute Bridge
4. Frog Kicks
***y
10/11/2022
What do you reflect?
10/11/2022
Why Exercise Is Good for Gut Health Exercise supports a healthy gut microbiome; and a healthy gut may support workout performance, too.
10/11/2022
I've said it before and will say it again. Trust your body. It was meant to move.
10/10/2022
What did you pick up today?
10/10/2022
9 RD-Approved Snacks to Eat After a Workout Your post-workout bites can help boost your exercise gains by promoting muscle growth and recovery. Here’s what sports dietitians pick.
10/10/2022
Get your mind right this morning and be determined to have a great week.
10/09/2022
It's a new week. Stop stopping yourself!
10/09/2022
Sunday blessings: Claim that the Lord is the stronghold in your life and do not live in fear.
10/08/2022
Consistency is the key to success.
10/08/2022
Saturday Morning Motivation: Make today so awesome that yesterday gets jealous.
10/07/2022
Happy Weekend Everyone!
10/07/2022
It’s Foodie Friday and it’s Fall Y’all! You know I love incorporating in-season produce in my meals. For everything there is a season, and this season (month) is all about butternut squash. Butternut squash is rich in important vitamins, minerals, and disease-fighting antioxidants. This low-calorie, fiber-rich winter squash may help you lose weight and protect against conditions like cancer, heart disease, and mental decline. Serve this soup along side a roasted chicken or make it a special night and enjoy a lean steak with it. This recipe is super creamy (yet cream-less) and full of delicious butternut flavor. Leftover soup tastes even better the next day. A serving of this soup will add only 150 calories to your meal, so you can fit it in nicely as you add up your total daily calories.
Roasted Butternut Squash Soup
Author: Cookie and Kate
Prep Time: 10 mins
Cook Time: 55 mins
Total Time: 1 hour 5 minutes
Yield: 4 bowls or 6 cups
INGREDIENTS
1 large butternut squash (about 3 pounds), halved vertically* and seeds removed
1 tablespoon olive oil, plus more for drizzling
1/2 cup chopped shallot (about 1 large shallot bulb)
1 teaspoon salt
4 garlic cloves, pressed or minced
1 teaspoon maple syrup
1/8 teaspoon ground nutmeg
Freshly ground black pepper, to taste
3 to 4 cups (24 to 32 ounces) vegetable broth, as needed
1 to 2 tablespoons butter, to taste
INSTRUCTIONS
Preheat the oven to 425 degrees Fahrenheit and line a rimmed baking sheet with parchment paper. Place the butternut squash on the pan and drizzle each half with just enough olive oil to lightly coat the squash on the inside (about 1/2 teaspoon each). Rub the oil over the inside of the squash and sprinkle it with salt and pepper.
Turn the squash face down and roast until it is tender and completely cooked through, about 40 to 50 minutes (don’t worry if the skin or flesh browns—that’s good for flavor). Set the squash aside until it’s cool enough to handle, about 10 minutes.
Meanwhile, in a large soup pot, warm 1 tablespoon olive oil over medium heat until shimmering (if your blender has a soup preset, use a medium skillet to minimize dishes.) Add the chopped shallot and 1 teaspoon salt. Cook, stirring often, until the shallot has softened and is starting to turn golden on the edges, about 3 to 4 minutes. Add the garlic and cook until fragrant, about 1 minute, stirring frequently. Transfer the contents to your stand blender.
Use a large spoon to scoop the butternut squash flesh into your blender. Discard the tough skin. Add the maple syrup, nutmeg and a few twists of freshly ground black pepper to the blender. Pour in 3 cups vegetable broth, being careful not to fill the container past the maximum fill line (you can work in batches if necessary, and stir in any remaining broth later).
Securely fasten the lid. Blend on high (or select the soup preset, if available), being careful to avoid hot steam escaping from the lid. Stop once your soup is ultra creamy and warmed through.
If you would like to thin out your soup a bit more, stir in the remaining cup of broth. Add 1 to 2 tablespoons butter or olive oil, to taste, and blend well. Taste and stir in more salt and pepper, if necessary.
If your soup is piping hot from the blending process, you can pour it into serving bowls. If not, pour it back into your soup pot and warm the soup over medium heat, stirring often, until it’s nice and steamy. I like to top individual bowls with some extra black pepper.
KARINA CROSS – MASTER TRAINER
Karina Cross is an internationally recognized master trainer, body worker, motivational speaker and fitness model.
Karina is a 12-time National Champion in Power Lifting in her native country of Ecuador. At the age of 14, she played basketball for high school and eventually advanced to the professional level. As a teenager, Karina desired to improve her strength and athletic performance, so she started training with her father, ultimately winning the title of strongest woman in Ecuador. Karina also broke national records in Chest Press and Deadlifting competitions.
Sadly, in her 20’s Karina suffered a devastating back injury. Believing that surgery was not the only option, she began a life long journey to heal her own pain.
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| Friday | 6am - 12pm |
| Saturday | 8am - 12pm |
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