Coach Kirsten

26/09/2024

26/09/2024

31/01/2024

Weekly check ins are a cornerstone of my fitness and nutrition program while maximizing my clients use of their time and understanding of the concepts we work on.

Here’s why my clients see amazing results and actual habit change implementation with this system:

I actually teach our clients how to develop a personalized roadmap they can carry with them after they are done with our program 🔥

Imagine never needing another fitness plan again because you finally have the tools to make sustainable and lifelong progress.

THAT is what I’m after 🙌🏼

😎 our highly individualized weekly check-in is a cornerstone of this process:

⚡️In essence, the weekly check-in process is the glue that holds your fitness journey together. It’s a dynamic and adaptable strategy that ensures your efforts yield amazing and sustainable results.⚡️

✔️Accountability:Regular check-ins provide a sense of accountability so that you have a powerful motivator that helps you stay consistent and on track toward your goals.

✔️ Adaptation: We assess how your body is responding to the current plan so if you’re hitting a plateau or experiencing challenges, we can make informed adjustments to ensure continuous progress.

✔️ Lifestyle Integration: We discuss how your fitness journey is fitting into your daily life to address any obstacles or conflicts that might arise and find practical solutions to maintain balance and sustainability.

✔️ Enhance & Evolve: We take the time to reevaluate your goals and set new milestones to ensure that your fitness journey remains purposeful and aligned with your aspirations.

🥳 doors are open for 1:1 coaching, and I have two spots available, I work closely with each of my clients and only take on a very limited amount of new clients at a time 💛

👆🏼The 🔗for more info is in my bio or you can shoot me a message - let’s have a chat about your goals and how I can get you there.

30/01/2024

There’s a reason 87% of my clients stay on board with my program after their 12 week commitment is up 😏

I designed my 1:1 coaching to be the LAST fitness and nutrition program you will ever need and my clients are building out habits and routines that will ACTUALLY stick long after our time together is over 💁🏼‍♀️

I know this because I carefully studied and crafted everything I have learned into a program my past self would have needed, one that:

💥understand the importance of balance in your life - we are committed to delivering results without turning your life upside down.

💥recognize that you lead a bustling life - we’ve crafted a plan that’s straightforward yet crazy effective, allowing you to stay effortlessly consistent.

💥focus on helping you become stronger by fostering a positive relationship with food & fitness while achieving your goals: whether it’s losing weight, toning up, or both.

💥uncover barriers that have notoriously held you back by providing practical guidelines (not rigid rules) that deliver results without being aggressive or restrictive.

The PLATE method is a fail proof/results proven blend of workouts, nutrition, mindset and relentlessly dedicated coaching that will help you ditch that all-or-nothing mindset and achieve a strong bod your future self will thank you for!

🔥🔥🔥it’s a total vibe, and if you resonate with our philosophy, you’ve found your perfect fit.

Imagine signing up for the last fitness and nutrition program you will ever need 🙌🏼

🔥if you’re ready to create impactful habit changes that seamlessly align with your lifestyle and create lifelong results, APPLY by clicking the link in my bio 👆🏼

✨✨Let’s create a plan customized for you that finally makes sense and drives you to show up for the consistent and sustainable lifestyle change you have always wanted.

29/01/2024

Do you feel like you either have to be ALL IN or ALL OUT with your fitness and nutrition? You’re not alone! 😵‍💫

Balancing your fitness and nutrition goals with a social life can be tricky, but with the right strategy you can make balanced decisions that support your goals while staying on track 🎯

One of theeeeeeeee most valuable tools to accomplish this is pre-logging meals 🙌🏼

Check out this post to read about the strategies I teach my clients to help them find balance in these situations 🫶🏼

💥I currently have two spots available for 1:1 coaching - Send me a DM or check out the link in my bio to apply 🤗

27/01/2024

🚨SAVE this post for no-prep dinner ideas that are designed to be quick, convenient, and packed with nutrients to support your fitness and health goals 🚀

These meals are a lifesaver on hectic evenings or when you are just having one of those kinda dayssssss where a complex dinner is just not an option 😵‍💫😅

You can absolutely put together a nutritious meal in just a matter of minutes and I designed these meals to include a variety of nutrient-dense foods such as lean proteins, colorful vegetables, whole grains, and healthy fats 💥

Meals can be quick AND ALSO well rounded 💁🏼‍♀️

Consistency fundamental in achieving fitness and health goals and having easy anchor meals like these No-prep dinners make it easier to stay consistent with your nutrition choices 🔥

26/01/2024

Come take a peek behind the scenes at what the first month of 1:1 fitness and macro coaching looks like for my clients 🔥

I am opening doors again next week for 1:1 clients - space is super limited as I work closely and develop customized plans with multiple touch points for with each of my clients 👯‍♀️

My PLATE method will empower you to ditch fad dieting for good and discover an approach to achieving fitness, wellness, and mindset that makes sense and is FUN, without the stress of and overwhelm that comes with doing it on your own.

I’m kinda like a fitness and nutrition bestie and expert in your back pocket 🥰

You’ll experience the benefits of

✔️comprehensive weekly check-ins (targeted and precise nutrition, fitness and biofeedback analysis that doesn’t consume tons of your time) so that you can be CONFIDENT you are on the right track.

✔️custom nutrition and workout plans designed to meet you where you are so that the plan works WITH your lifestyle, not against it - increasing consistency, adherence and fostering long term results.

I designed this program to have multiple touch points and easy communication with my clients so they can feel empowered to learn and execute their plans seamlessly.

Send me a message if you have questions/want details OR you want to be the first to know when doors open up 💛

25/01/2024

I am sure you have heard one or all of these phrases thrown around regarding weight loss: “Fat burning zones” “eat fat to lose fat” “magical fat loss fasting windows” “detox to lose fat” 😵‍💫😵‍💫

None of the above phrases represent how the metabolism actually works, with so many people claiming to be nutrition experts (🚩red flag if they are trying to sell you a supplement) it’s no wonder there is so much “mystery” behind fat loss methodology but let’s break down the science:

💥stored fat can come from any macronutrient and is stored as a reserve of energy.

💥When in a calorie deficit, the body initiates lipolysis, breaking down stored fat into glycerol and fatty acids.

💥These components then enter the bloodstream, where they’re used as energy by various tissues, especially muscles during physical activity.

💥The liver plays a crucial role in regulating this energy release.

💥 So, while it’s true that fat loss occurs when you’re in a calorie deficit, it’s important to note that the source of stored fat can be any macronutrient, depending on your overall diet. But remember, gradual and sustainable fat loss is the name of the game.

Fad diets might lead to quick results, but they can also mess with your metabolism and overall health. 🚫

Like this post if you’re understanding of fat loss was unlocked 🙌🏼 share with someone who could use this info!

15/01/2024

Ok, maybe I am thinking more in running metaphors while training for the Big Sur Marathon...but stick with me, ok? 🏃🏼‍♀️💁🏼‍♀️

To me, the daily ritual of lacing up is a powerful reminder that goes beyond the act of putting on your shoes; it symbolizes the readiness, commitment, and courage to show up each day ready to take another step forward toward your goals.

The idea of lacing up every day fosters the concept of discipline 🔥

Listen, I am NOT talking extremes... I have seen it time and time again…and the real magic lies in the steady persistent effort over time that produces sustainable change and positive health impacts 💛

Each day you lace up is literally a win - whether you "cover more distance", "increase your pace" or simply show up - ALL of these achievements reinforce the positive cycle of consistency.

I guide my clients in seeing that winning in fitness is a gradual process and this encourages real habit change and developing the intrinsic motivation over time that shifts new habits into core principles and lasting change 🔥💥

When you lace up in some capacity, every damn day, you are not just tying your shoes; you are tightening the bond between the present and the future you ✨

Double tap if you feel this and share with someone that needs to hear it today! 🔥🥰

11/01/2024

I’m so dedicated to explaining how important fiber is in your diet that I even committed to a 💩 emoji having a permanent place on my insta grid 🤣🙌🏼

In all seriousness - fiber is a SUPERSTAR nutrient and it’s so important to have optimal amounts in your diet.

As a personal trainer and macro coach when I work with my clients we really focus on optimizing their fiber intake and it’s something we track weekly and strategize ways to incorporate into their regular rotation of foods.

Read through the carousel to learn all the benefits of fiber and simple ways to make sure you are incorporating fiber into your diet.

Save this post for reference and share with a friend that could use this info 💛