Fearstofit

Our client Kendra is a prime example of the importance of prioritizing and approaching your fitness goals with sustainability

Kendra made this transformation through not ONE, but TWO pregnancies in her time with FTF…

Here’s 3 key components that contributed to her success:

1. We game planned and figured out when we’re doing what: Kendra and her coach were on the same page with timelines of when she would be in a maintenance/surplus (during pregnancy) and when she could go into a bit of a deficit (after/in between pregnancies)
2. Kendra was open minded and willing to try something she hasn’t done before: The whole process of going through reverse diet/maintenance/deficit was all new to her. She trusted the process and her coach
3. Kendra recognized consistency was more important than perfection: Kendra wasn’t hitting macros to the T every single day for the past two years. We had vacations, weddings, birthdays, etc. She didn’t put her goals on hold for those things, instead, she got with her coach and figured out how to handle it in the way most conducive to her goals

We are giving away 1 FREE month of coaching in honor of our gemini queen’s birthday this weekend!

This weekend is mine and Coach Amanda’s birthday! We thought it was the PERFECT opportunity to offer 1 FREE month of coaching with our coaching package.

We walk our clients through our proven 4 phase roadmap to gain muscle and lose body fat FOR GOOD...and we want to teach you, so you don’t have to have a coach forever, and can finally have the freedom of loving your body while pouring into the things around you.

And now we’re able to teach you for FREE

we’re offering 1 additional free month of coaching for free on our six month program … and we spread it out over the course of the seven months so you’re rate it is cheaper than ever

Link bio to hop on this opportunity! We close applications on Sunday!

Merry Christmas ❤️

Happy Thanksgiving from our team!
We are so grateful to serve this community every day!
Let today be full of love, gratitude, and presence
Our community is always here to support you 🤍✨
If you need any additional support today drop a "🖤"

Struggling with eating more food?

You’re not alone! This is something we see all the time with clients going through a reverse dieting phase. It’s scary giving your body more food because logically we think that is always accompanied by weight gain. And for many women, seeing the number on the scale go up can be scary But here’s a few things to consider when it comes to bumping your calories up…

The discomfort and fear is TEMPORARY. Digging deeper into WHY you’re increasing your caloric intake is key. Are you eating more so that you can restore your hormones and get your period back? Are you bumping calories because you’ve struggled with restriction for years and you’re ready to get your metabolism to a healthy place?? No matter what the reason, if you’re reversing you will find a place where your body is happy and healthy. In order to grow we have to get uncomfortable!
Shift your perspective to the positive. There are so many fun things that come along with increasing your caloric intake. For one… you get to enjoy more foods - but this also means you can more easily incorporate “fun” foods into your diet. Instead of taking up half of your daily calories with an ice cream cone, going through a reverse will allow you to easily include something like that and still have lots of room left for the staple whole foods as well. Another perk that comes along with eating more is more ENERGY.
This is your time to gear training goals towards strength & performance when food is being increased. Not only does this make sense because more food = more food to train, but it also helps to take a lot of the pressure off training to looking a certain way. And, often when women switch their focus to strength and performance, that’s when we’ll see the most confidence gains being made.

Are you afraid to eat more food for fear of weight gain?

We've been there... and so has this client.

Over the last few months she's increased her caloric intake by a few hundred calories DAILY and is looking leaner and tighter overall! Not only is she eating more food on the right, but she's also lifting heavier than ever.

So what changed? We started her off in the first phase of our 4 step model to success! It's so key to prime your body before going into a deficit or cutting phase. In order to do this, many women require a reverse diet to get their bodies metabolically primed and also to take the time to build the muscle density they aspire to see when they shed a few extra pounds.

This client has followed protocols to a T and her results show! We cannot wait to see how the next phase of her journey goes.

Looking for that extra accountability and education to reach your goals? Click the link in our bio to apply for 1-on-1 coaching!

The strategies we use for glute growth…

Reverse dieting is VITAL for any type of muscle growth! So if you are wanting to grow the b***y, round the b***y or just straight up grow a dump truck listen up..

In order to grow muscle, you need to be eating enough in the first place! Which means more than 1200 cals! Growing takes time so we recommend you slowly increase your calories overtime (aka a reverse diet)! Not only will this benefit your energy, metabolism, hormones, sleep, overall wellbeing, it’ll actually help you grow the necessary muscle to build the b***y

Building strong glutes aka growing the peach aides in overall stability and strength, to proper posture, to power/ confidence!

Here are a few tips we have for B***Y GROWTH
Focus on the small things - sleep, stress, daily movement, gut health. All of these are HUGE contributors to making progress especially in muscle growth
COMPOUND MOVEMENTS! Compound movements are so important when it comes to growth! Sumo deadlifts, squats, hip thrusts all amazing for growing a peach → Followed up by accessory movements! Leg press, RDLs, hamstring curls allow your growth to be well rounded
EAT UP SIS!! Food will be your bestfriend for growth! More food = more growth
REST! Take the time to actually rest your body! Your muscles when training are torn down, and need time to repair themselves (muscles are torn down and built back up allowing muscles to grow) so optimal rest is VITAL!
Progressive overload! Each week focus on adding on weight, adding intensity, slowing movements down - this allows your muscles to use that resistance for optimal growth

Can you grow a 🍑 in your sleep?

3 ways RESTING allows you to GROW bigger glutes:

Rest is actually when your muscles actually grow.

Resting helps your muscles repair themselves after being torn down from your workout. Simply put- when you rest properly, your muscles will group.

1️⃣ Adequate sleep allows for decreased internal stress. Too much internal stress can cause cortisol to be released. Cortisol can sometimes inhibit muscle growing efficiently so - in order to make sure we are growing optimally, make sure you're getting enough sleep. Getting enough sleep also allows you to have more energy so, you’re able to perform better with your lifts, therefore, grow more lean body mass.

2️⃣ Proper rest days also allow for a decreased amount of stress on your body. When you’re truly giving your ALL to your training, your body experiences a good amount of physical stress, which can cause inflammation to occur. To manage and avoid excess stress/inflammation that can hold us back from growing, we must be taking proper rest days.

3️⃣ Resting also decreases risk of injury and burnout. When you're training hard, glycogen depletion can occur and you can get overworked/exhausted. Resting properly replenishes glycogen stores and helps prevent burnout. You’ll have more energy and motivation to KILL it the next time you enter a training session.

When I hit rock bottom with my eating disorder as a teenager, I turned to social media to help me recover. I started sharing my story and asking for people to hold me accountable.

Sharing my experience and journey grew into something I never expected. I ended up with 35k followers within a year, and while it was never about the followers…

Having people that cared about my journey and wanted to see me succeed was what gave me purpose and resilience to just keep going.

When I started coaching, I knew accountability and community had to be a huge part of what I provided.

I created a FREE Facebook community; Mindset & Metabolism Makeover for Women which is now full of 4.5k incredible and amazing women who all love to support, empower and cheer each other on and we’re looking for more amazing women just like you to join our community!

AND to celebrate we’re doing a killer giveaway!

Enter to Win the Fitness Starter Pack ($1000 Value) that includes:
--$100 Alphalete Gift Card
-Ghost Bundle/Stack
-Virtual Macro Consult with Coach Ken
-1 Month Custom Training
-FTF Merch Set
-2 Fan Favorite Ebooks (Convenient Grocery Guide + and Macro Hacks Recipe Guide)
Just add yourself to our group, comment on the giveaway post, and invite three friends to win BIG! Winner will be announced Monday August 15th!

I was the most ballsy 18-year-old.
At 18.. I took the biggest bet on myself.
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I was three days post bikini competition., walked into the kitchen, my stomach in knots.
I turned to my parents and they KNEW something was up. “whats on you mind”
C’MON..
Just fkn say it ken.. “ i’ve been applying to personal training jobs. I got a job down in Florida I’m going to move in with Breana (my sis) and if I can make this work I won’t be coming back for the fall semester of college”…
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Their faces completely dropped. They were shocked, but they had an expectation that I would be back in the fall and that this was just going to be a summer of work and fun in Florida:
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I never came home.
In fact..
I moved across the country to Los Angeles 4 months later, and my online coaching business skyrocketed.
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I had no idea what I was doing, but I had a vision, and I knew that taking a traditional route wasn’t something that I ever wanted to do.i hated conformity, I hated authority, I hated being told what to do. That was enough to get me out of my small town and community college.
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With little to no support, it was game face on. I had to make this work or I was returning home to sit in a classroom where I felt extremely unfulfilled, and creating training plans for my clients in the middle of my philosophy lectures..
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We are 26 team members deep between
and 🤍
They were built on a metric f*ck ton of failures. One after the other, after the other. of taking risks and chances that I look back on in “ ken you were fkn crazy dude”.. but when you dream big enough, when the vision means so much to you, you make it happen.
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Go be ballsy babe. It’s your turn.