Kim Bergey Fitness

🖤🩶🤍 I know Good Friday is good but it always makes me sad. Happy Easter weekend my friends! 🙏🏼✨

Be Boss❤️

👉🏼Looking for a clear, effective and kick ass workout plan?! Want to build muscle and strength in 15 minutes per day? Yes YOU! You CAN do it and you’ll love my programs… I’ve got you covered!❤️‍🔥

Download BICEP BOSS and get to work! DM me if you have questions.
🔗 in my bio

Be Boss💪🏼💥

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💫🤩TRANSFORMATION TUESDAY🤩💫

👉🏼 Introducing Regina, the newest Bicep Boss and what she accomplished in just 6 short weeks with my Boss Biceps 6 Week Challenge!🔥🔥🔥

🌟 It was my honor and great pleasure over the past 6 weeks, to work with this dance professional and beautician, Regina! She is the sweetest and definitely had the dedication and desire to do “all the things”…my 15 minute weightlifting program, Boss Walks (45-60 min. daily) and diet protocol. Boom 💥 I’m very proud of you Regina!💫
Way to Be Boss💪🏼❤️‍🔥

🌟Look for a future post as she continues on with her BOSS Journey, starting my Boss Body 12 Week weighttraining Programs🤩

Way to Be Boss💪🏼💥

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🖤❄️👟One of my favorite things… I never get tired of seeing this view or powering up this 💫

Be Boss👟💥

Photo credit

💫🤩TRANSFORMATION TUESDAY🤩💫

👉🏼 Introducing Roz, the newest Bicep Boss and what she accomplished in just 6 short weeks with my Boss Biceps 6 Week Challenge!🔥🔥🔥

🌟 It was my honor and great pleasure over the past 6 weeks, to work with this Utah baddie medical professional, Roz! I loved her pure dedication and deep desire to to all the things. I’d say she rocked it! Roz, I’m very proud of you.💫

Looking forward to updates as she continues on with my Boss Body 12 Week Programs🤩

Way to Be Boss💪🏼💥

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🖤In general, most people know many reasons for having our body fat in a healthy range. What’s concerning to me is far too many people ignore the vital importance of having sufficient healthy muscle mass. Here are some things to consider…

🖤 After age 30 you can lose up to 5% of your muscle mass per decade of life and after age 65 that rate can speed upward towards 10%! The only way to combat that is to do both resistance training and consume protein, proficiently. Period. Sorry not sorry but it’s the truth.

🖤 Try losing weight by just doing cardio and eating next to nothing and you will lose fat AND precious muscle mass!

🖤 Studies show that having muscle and strength is vital for longevity. The best way to gain muscle is by weightlifting. If you want to live a long robust life, this may be something you’d want to consider.

🖤 The many benefits of having more muscle include but are not limited to, are:
👉🏼Protection against injury via cushioning (think about all the bad that can happened to your body when you are disabled or incapacitated)

👉🏼 Helps protect you from dying from a hip fracture (60% chance of mortality within one year after the age of 60)

👉🏼 Low muscle mass is a risk factor for insulin resistance. More muscle mass betters your insulin sensitivity and lowers your risk of developing diabetes.

👉🏼Strengthens immune health (think about those most effected by CoVid🤔)

👉🏼You are stronger and more capable (think about🖕🏼to assisted living)

👉🏼 Major positive impact on mental health and depression. (In a June 2018 JAMA study, evidence supported resistance training as an alternative and/or adjuvant therapy for depressive symptoms)

👉🏼Helps your body burn fat more efficiently. (helps in healthy weight management)

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🖤I have an easy to follow action plan that is attainable and you will get results.❤️‍🔥

DM me with any questions~

Be Boss 💪🏼💥

🤩TRANSFORMATION TUESDAY🤩

Working over the past 14 months (post completing my Boss Biceps 6 week Challenge) with Holmfridur, has been my honor and words can’t express how proud I am of this lady who decided once and for all be BOSS of her life. Her dedication and steadfastness is absolutely something to marvel and celebrate!🔥🔥🔥

👉🏼Swipe to read and show her some support ❤️ as she continues on her BOSS journey.

🖤Gaining muscle while also losing fat, is the ONLY way to attain long lasting fitness success. You have to do both resistance training and consume protein, proficiently.

🖤If you want greatness, you have to take action and do the work.👏🏼 I have an attainable and successful action plan for you.

DM 👉🏼BOSS ME if you are ready for me.

Be Boss💪🏼💥

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🖤Do what you love, no matter what anyone else is doing. Be kind to yourself, just as you are kind to others. You are unique, beautiful and wonderfully made. Your worth does not lie in the opinion of others. Be a pillar of strength and light and hope. In a world of inconsistencies… be consistent.

Be Boss💪🏼💥

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This girl is an inspiration to keep up with your fitness while on vacation🤩 and I love her parents for giving her the tools to ❤️💪🏼

🌟My next Boss Biceps 6 Week Challenge starts Monday, September 4th!!!
🌟I have availability for 2 more clients for the next 6 weeks.
🌟Comment 👉🏼BOSS ME below or DM and I will be in touch!👏🏼🙌🏼

Be Boss💪🏼💥

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BergeyFit 💪🏼 (winter sessions)
Starts back up on Friday, September 8th and will run until Friday, December 8th! 🤩
(Grades K-12)

WHEN: All Fridays 1:00-3:00pm
(Few blackout dates)

WHERE: Palmer Borough Gym
📍350 E Dahlia Avenue, Palmer

WHAT: First hour vigorous workout including cardio, strength training and yoga stretching. Second hour includes team games and sport skills. Small snack break in between where I often will talk about fitness & nutrition.

Set your kids up for fitness success, MESSAGE ME for details and to get on the list!

Kim Bergey

Bergey’s Butte Hiking Club (summer club) 👟🌲☀️
Starts 👉🏼Thursday July 27th!
Mondays & Thursdays @ 12-2pm

Six weeks:
July 27th-Sept 7th

In addition:
*7/28= Bike Adventure
*8/11= April Bowl Hike
*9/7= Boss BBQ
* Hiking Club T-shirt

Message Kim Bergey for details or to get on the list. (space is limited)

Be Boss💪🏼💥

👉🏼Every 3 months I take a week off from lifting. It allows complete recovery of my muscles and CNS. It’s also a good sanity break.

👉🏼If I have a trip planned, I’ll extend lifting for a few weeks so I can conveniently take 1-2 weeks off.

👉🏼Remember when you get back to it, for the first couple of days start with lighter weights than what you ended with. See how you recover, then up your weights as much as your body handles safety.

👉🏼 If you can’t find a gym while on vacation, you can do bodyweight training. This will help you maintain and keep your muscles activated until you can get back to your regular routine.

👉🏼 I offer 3 bodyweight workouts on my fitness app BICEP BOSS. This program is called Boss Holiday and it’s FREE. This program is the intro to my app and was designed for maintaining while traveling. Just download the app and create your account. Then start Boss Holiday now.🇬🇧🇺🇸

Be Boss 💪🏼💥

Elevate 💪🏼🧊
New post on IG… Be Boss🤍

New post on my IG❄️🤩
Be Boss💪🏼💥

Boss Walking👟💥with my bestie… it was the nicest day we’ve had here so far this summer!❤️

💫Sometimes we have to be strong for others and sometimes we have to be strong for yourselves. Sometimes… you can let someone be strong for you.❤️❤️

Be Boss💪🏼💥

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Great first day in the Club!
🎒 👟🌲☀️

👉🏼You can’t expect to optimize your muscle growth if you are working like a dog in the weight room, then not prioritize hitting your target protein gram’s every 👏🏼 day👏🏼 Yes, even on your days off.

It’s got to be a habit if you want to gain muscle. Otherwise you are “leaving gainz on the table”.😒

Do you really want to go to work, work really hard, then not pick up your paycheck?
Nobody wants that.☹️

Eat your protein! At least 1 gram of protein per pound of LEAN body weight. In some cases more. What’s that look like? I can coach you along with my Bossbuilding Nutrition Guide only available with my 6 week weight training and coaching program.

I know it’s a challenge for you to eat that much protein but you can do it! ❤️
I can eat 200g P in my sleep… but please don’t do that😅

Want me as your kick ass coach? DM 👉🏼BOSS ME

Be Boss💪🏼💥

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Good news!🌲☀️
The Bodenburg Butte trail will be open on Monday 🤩
I had the privilege to speak with property owner Patty Sandvik, as I was checking if this trail was open yet.
I’m thankful she was there so I had the opportunity to meet her. I gave that sweet lady a big hug and thanked her for closing the trail for erosion control for ALL of us who dearly love this trail. Happy Hiking👟❤️

Be Boss💪🏼💥

🤩Transformation Tuesday✨

👉🏼Introducing Tessa, the newest Bicep Boss and what she accomplished in just 6 short weeks with my Boss Biceps 6 week Challenge…🔥🔥🔥

🌟I had the honor and pleasure to work with this sweet mother of two… who also has a small farm including a donkey! With her busy life she was faithful and consistent everyday to my program and I couldn’t be prouder of her! She inspired her whole family through her hard work and dedication to the nutrition and workout program. So proud of you, Tessa! 💫

Way to Be Boss 💪🏼💥
.happy.chaos


If you want personalized coaching by me, comment BOSS ME below👇🏼or 👉🏼DM me and I will reach out.
3-2-1 Boom…Let’s go💥

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👉🏼LAST CALL👇🏼
BergeyFit starts tomorrow!🤩 Set your kids up for fitness success💪🏼🏃🏻‍♀️🏃🏻
Revised time… 1:30pm-3:30pm on all Fridays til May 26th.
MESSAGE ME to get on my list…Let’s Go… 💥
Kim Bergey

Send a message to learn more