King fit with Kelly

A YEAR OF GROWTH ✨
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There’s a 10LB difference between now and last June.
Since last fall I’ve really focused on keeping my calories up (besides one short diet I did in March) and dialing in on my training. Sure I’ve got more jiggle and have had to buy new clothes 🙈but I’ve also gained MUSCLE and STRENGTH. It’s amazing what you can do when you stop paying attention to the number on the scale and more attention to fueling and progressing in the gym!
What you don’t see is the long diet I went through (don’t recommend) and then the reoccurring quad strain 🤦🏼‍♀️
But through all that I feel good about the progress I’ve made.
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The fact is there are ups and downs in the journey, you make mistakes and you have set backs but if you keep pushing towards a goal you will get there!

Gaining weight isn’t necessarily a bad thing.
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Sure I’ve had to buy new clothes (but is that really a bad thing?) but taking this time to focus on gaining muscle has a lot of benefits!
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When you’re not dieting and properly fueling your body:
You have more energy,
More strength,
Happier hormones,
Hair and nail growth,
Building up your maintenance calories,
BUILDING MUSCLE 🙌🏼
And setting yourself up for easier dieting phases 🙌🏼🙌🏼
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(last photo is from July of last year)

What would you do if the scale DIDN’T EXIST?
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What if your goal was no longer a number, but a feeling?
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What if you based your progress on your strength, how you feel, and the ability to do what you love?
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The scale can be a good measurement of progress but there comes a point where we start to obsess over it. We let it control how we feel, how we eat, and what we do.
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If you can relate I challenge you to PUT THAT SCALE AWAY! Maybe not forever but for a few weeks. Gloves on lifting and fueling your body to feel the best you can 🙌🏼

Let’s talk about weight GAIN
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Reasons you might WANT to gain weight could be:
- to gain muscle to look toned
- to get your hormones to a healthy place after chronic dieting
- maybe you’re getting over an eating disorder
- to get your calories and metabolism up
- maybe you’ve finally let go of the idea that your weight should always go down
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Rarely will you see anyone talk about why someone might want to gain weight or why someone is actually trying to gain. But there are good reasons to do so!
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The hardest part is the mental barrier that we’ve established (because its what we’ve been taught our whole lives) that we should want to lose weight. Seeing the scale go up can be a tough pill to swallow. But remember the end GOAL 💪🏼
To build muscle, to look leaner, to have curves and shape, to be able to eat more while maintaining. This is why we bulk 🙌🏼

What kind of mentality do you have when it comes to working out on vacation?
After 10 days, I’m ready to get back to the grind 💪🏼
But I have to admit it’s a little ruff coming back from a long vacation!
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While on our trip I did make it to the gym a few times on days we didn’t have a lot going on and when I felt like it 🤷🏼‍♀️ I saw a lot of people in the gym hitting it hard.
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But what kind of mentality do they have when it comes to taking a BREAK and ENJOYING their vacation?
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Yes, you need to suck it up and hit your workouts hard to reach your goals,
BUT at what cost?
I spent a lot of time skipping out on life and making memories with friends just to get a workout in. And I choose to not do that now. The gym will always be there, remember that.
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You can have fitness goals and still live your life. But you do have to recognize where your priorities are. Are they working on your physical appearance or are they spending time with loved ones?

Have you ever worked with a coach?
What was your experience?
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Even coaches and trainers often work with coaches because it’s easier to put it in someone else’s hands. Maybe someone who has more experience than you or just someone you trust to help take the guess work out of it.
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Last summer I hired my first coach, from a big account that I’d been following for a long time. I liked the flexible approach and the science shared.
I did lose weight, however as time went on I started to notice the coach:
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- didn’t listen when I felt that I needed a break from dieting.
- didn’t try to help me reverse out of the diet.
- vague responses
- & it became clear that he didn’t even know what my goal was.
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I really felt like dieting was pushed too hard for far too long and when that happens our bodies fight back. It’s a big problem in diet culture because people want results but don’t learn how to do so in a sustainable way.
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My best advice, find someone you trust, someone you’ve actually talked to before and someone that will take the time to get to know YOU. An account with a big following and a handful of good success stories doesn’t always mean they are really going to be a good fit.
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TAGGED are some amazing women who do 1 on 1 training that I enjoy following and have seen do amazing things and who is trust!

Hey hi how you doin’?
It only seems fitting that the only selfies (besides gym selfies) I have are with my dog 🐶
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I thought I’d take a moment to say hi since I haven’t been in here as much.
I started this page when I was working in a gym doing personal training full time to share and educate people. Since then I’ve changed career paths and work full time as a RCIS (google it) 🩸
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I still enjoy sharing and posting. I still have the drive and love for fitness. But as anyone will tell you the health and fitness scene and Instagram are always evolving and it’s become much more competitive. People don’t realize the time and commitment it takes to keep a good IG page going, especially when you have a whole different full time job.
Not to mention I’m still recovering from now two injuries and not being able to lift has mentally been a struggle for me.
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So with that being said, I’ll still share workouts, meals, and of course coffee and cute dog photos. And as soon as I’m better and can get back to the gym hopefully I’ll be crushing some goals and sharing the journey ☺️

How much do I weigh? No idea. 🤷🏼‍♀️
My scale actually broke back before Christmas and I took it as a sign that I should stop focusing on that number.
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I’ve gone from 198lb all the way down to 130lbs and one thing I can tell you is that I was never fully satisfied with how I looked. I was also always checking my weight and body fat.
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Using the scale as a tool isn’t necessarily bad. You just have to remember
WHAT ARE YOUR GOALS?
Are they really just trying to hit a number on the scale or is it to actually look better? Because I can almost guarantee you these are not the same thing.
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My main goal is to GROW and I know that to do that my weight is going to go up. So I’m not letting the scale be my focus!

What are some of your favorite leg exercises? What do you like training more, quads or glutes? 😂
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My leg days have looked quit a bit different lately while I let my quad strain heal (again 🙃). While I can’t wait to start working quads more, I’ve been doing what I can and even adding in some leg exercises I need to do more regularly.
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Of course your main lifts are great and necessary, but don’t forget to work on accessory muscles too!
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This includes:
- abductors
- adductors
- calves
- and also over all flexibility of your joints!
From hips to ankles, having better flexibility can improve your form, squats, muscle growth, and also prevent injury.
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Lifting heavy weights is only part of the equation and to keep your body healthy and happy to continue to improve you’ve got to take care of it in all areas!

How often do you weigh yourself?
Daily? Weekly? Never?
I’ve been weighing myself daily for a looong time. And it’s gone up and down.
But I think for most of us, even when we see the scale go up and know it’s from something the previous day, or maybe you stopped dieting, it mentally gets to us.
It bring out this guilt that we didn’t “stick to a diet” or that we “lost progress” when none of that is true.
For sooo many years I focused on making the scale go down. But this year my main goal is hoping it goes up because I want to put on some serious muscle.
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So since my scale broke just before Christmas Im taking it as a sign 😂 yes I’m feeling fluffy from the holidays, but I’m focusing on hitting my macros, hitting my workouts, and not hitting a number on the scale.

✨ HELLOOO 2022 ✨
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I know this is the time of year for “new year resolutions” and we all have different goals. But what ever kind of fitness goals you have for yourself, my only advice is to choose something realistic.
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And I don’t mean make half assed goals or small goals. But to have big goals and a realistic plan to get there. There are so many crazy fads, strict, intense, plans and diets that sometimes it just sets you up for failure unless you know it’s going to be something you can stick to.
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Are you really going to be able to consistently workout twice a day? create a diet plan that means getting rid of food you love? Workout 6 days a week? If that’s not something you can stick to then find a new plan.
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What ever your goal might be, have a plan and a plan that you can be consistent with, one that fits your life. Then you’ll be more likely to actually get to your ultimate goal and sustain it 🤘🏼