Kells James Fitness

Here are 4 ways you can get more protein in daily. 👇🏽
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📈 increase your portion sizes. literally just eat more protein each meal.
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🌯 prioritize protein packed snacks. Greek yogurts, lettuce wraps, tuna.
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🥯 get extra protein from “non protein” sources. & are some of my favorites. You can also add in some yogurt here too!
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🥤 protein shakes. pleaseee peep how this is the very last one! Fruity Cereal Whey is my favorite. (🔌 KELLS saves you 20% off your first order) Remember you want to be getting the majority of your nutrients from actual food! @ Houston, Texas

Get ready to save this post, share it with a homegirl who needs it and LIKE it 🥰
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📝 Designing a program is much more than just this but this WILL help you out if you’re running out of “ideas.”
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I know some are still at home so I suggest you make the best of it and get really strong in some movements 😜💪🏽
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💡 This template is for full body workouts which you can do 2 to 4 times a week.
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📌 Choose your exercises from each section (I listed a few examples but there are soo many movements you can choose from!)
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📌 I’d keep it at 3 sets and the rep range in between 8-12. Go off of feel & push yourself 💪🏽
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If this helped you out make sure to like, save and share this post!
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xoxo,
Gossip Girl
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@ Pearland, Texas

If your goal is to lose weight or drop some body fat you need to be in a caloric deficit. Period, sis. No wraps, teas or drops will help without that deficit.
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Here are 6 ways that you can cut some calories that you may not even think of.
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🍗 ✘ Protein!
Make it a priority to have protein in your meals. Lean proteins will keep your full for longer.
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🧠✘ Be aware!
I’m guilty of snacking but I’ve become more aware of it. Another thing is little “tastes” and like small licks of peanut butter or something. All of that adds up!
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🥤✘ Liquid calories.
Drinks like Starbucks coffees have HELLA calories. You may not realize that stuff you drink can also throw you track. Same with sodas and juices.
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⏰✘ Plan!
Planning or meal prepping can help a LOT. If you have your food set you won’t have to worry about running to get something.
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🍦✘ Find healthier options.
I love me some ice cream okay?! Lately I have been obsessed with ice cream bars (chocolate chip cookie dough to be exact). Whatever it is that you like find something similar that may be a better option.
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🍅✘ Eat ya veggies!
Please don’t cut your carbs! BUT you can decrease your calorie intake by adding in some good veggies.
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If this helped you out tag a friend and share!💪🏽♥️

It’s time I brag on my client Teela.
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When we started working together she wanted to drop some body fat, create a better relationship with food and start incorporating weights into her training.
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& that’s exactly what we did. 😊
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Teela is a teacher and she grades herself SO hard so for me to see that she give herself an “A+” 🥺🥰 I’m so happy lol. Notice we aren’t focused on the scale as progress...we’re getting strong over here!
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💪🏽♥️ @ Pearland, Texas

This is how I switched my mindset and was able to lose weight. 🤸🏽‍♀️
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Losing weight is hard trust me I know. I’ve struggled with weightloss and lowkey still do if we’re being open. 🤷🏽‍♀️ but I keep going because I have specific goals that I want to reach. Your perspective on losing the weight is SO important.
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The 80/20 rule.
80% of the time you’re on your s**t. You’re losing weight, it may not be linear but you’re feeling good & eating right. The other 20% 🥴 is when stuff gets crazy. It could be the holidays for you, or you’re just in a funk, whatever ... it’s the “bad time.”
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It is soo important that you EXPECT that 20% to happen. Yes, you should be expecting to mess up because when it happens you don’t freak out. You’ll know this is the 20% and that 80% of good is going to come ... you just have to keep pushing. You can’t quit in the 20%.
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Don’t be afraid to do something you d always wanted because you’re scared you’ll want to quit or you’ll fail (hi, me with headstands). Change your perspective and embrace the 20% that’ll happen.

3 reasons you should be doing cardio 🤸🏽‍♀️
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When I first started out on my fitness journey I use to do cardio for all the wrong reasons. I found it way more enjoyable once I shifted my perception of it. Butttt! Here are some good reasons why you should be doing cardio.
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♥️ ✘ Cardiovascular health
Doing cardio will improve your hearts ability to function efficiently. Don’t you remember ? It will help get the blood where it needs to be without doing hella work.
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📈 ✘ Increase a caloric deficit
Moving more with cardio can help you create a larger caloric deficit. Being in a caloric deficit will help you lose weight but you can’t out-train a bad diet! Just because you’re doing MORE cardio doesn’t mean you can just forget about your food. They go hand in hand.
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🤷🏽‍♀️ ✘ Because you actually enjoy it
LOL listen, there are some people that actually enjoy doing cardio. Not me but maybe you do! Just make sure that you’re cardio is conducive to your goals.
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I still will choose weights over cardio any day but cardio is eSsEnTiAl. 🙃

Outsides back open but I’ll be in the house until further notice 🙂
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Just working on my pushups 😂 is available now and I’ll be running the program starting Monday.
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This is a 5 (I know I said 4 but 🤷🏽‍♀️!) week progressive bodyweight program. This guide isn’t for you if your sole goal is to lose weight. If you’re looking to get stronger 💪🏽 in pushing your bodyweight then this is for you!
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Honestly ask yourself:
Can you do 5 pushups?
Can you hold a plank longer than 30 seconds?
Single leg hip thrusts?
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👀 DM me for more info!

goes to my client 👏🏽 ⁣
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She was so ready to get back to her normal after having her baby and she came out and did just that. We started training together literally the day before the stay at home order went into place. All of our training has been over Zoom 👩🏽‍💻 ⁣
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I wrote the program but she put in WORK ! Ready to join the krew ? DM me 💪🏽 @ Pearland, Texas

Hi, here's a random picture I had in my phone and swipe for some of the training options that I have currently due to . ⁣
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I'm excited to start my ! I had plans on starting this but didn't jump on it but nowww Ms. Rona said "now or never." so here it is! This is a virtual bootcamp that will be taught via Zoom. I'm hoping to have classes twice a week in the evening.⁣
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Keep an eye out for the updates on when you can register 💪🏽🥰 @ Pearland, Texas

Fact. Bears eat beets. Bears, beets, Battlestar Galactica.⁣
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The following are NOT facts though. ⁣
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💪🏽 It would be reaaaally freakin hard to lose all the gains. Will you lose some strength? Yeah maybe but to lose all your muscle ... that is really hard. For example, when I tore my ACL and had surgery the atrophy was REAL. The amount of muscle I lost in my leg was disguuusting. You have to think though, I was out for months and COMPLETELY IN👏🏽ACT👏🏽IVE. So even though "all you have" is resistance bands use them to preserve that muscle. Also make sure you're getting adequate protein, you'll be good sis.⁣
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💥 Using soreness as an indicator of how great a workout was isn't terrible but it's not the end all either. Also, when you try an exercise for the first time you may feel a lot more sore than you would with something you've done before. A new movement will cause you to experience more soreness ... so if your goal is just to be sore ... try something new. Remember though being hella sore all the time WILL prevent you from making those gains you may be so worried about, too. If you're too sore to workout ... then you can't give your best effort in your workout = no gains. ☹️⁣
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🍌🥖🍣 Not sure why everyone jumped on the no carb thing. (I won't even say keto because a lot of people think it's just a diet and don't realize you have to be in ketosis) Carbohydrates are our main energy source our body neeeeds them. I like to eat the majority of my carbs around my workouts. Either way you do it ... cutting your carbs won't automatically help you lose weight. Cutting your calories will.⁣
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⏳ I'll keep this last one short and sweet (as I've already typed an essay) neither of these will help you LOSE WEIGHT. I put emphasis on that because yes a sweat band will help you sweat and a waist trainer can help you with posture but those two will not directly help you lose weight. Only a caloric deficit can do that.⁣
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I hope you found this post informative and helpful! Let me know if you'd like more posts like this. I had a ton of fun picking out pictures of Dwight 😅 @ Pearland, Texas

In case you missed it this past weekend!⁣
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I'll be going live again for what is my usual Got Glutes class. You don't need anything but your bodyweight but if you have weights ... even better! 10 AM (cst) Saturday!⁣
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In other news I've been playing around with my lettering in the procreate app. All this corona stuff is just tewwww much so lettering helps get my mind off of it. Drop your name or a quote or something so I can practice, lol. kthxloveyabye.