fitness

You Are The Result of Your Environment

You Are The Result of Your Environment

Published by on May 23, 2019 | Leave a response

You are the result of your environment.

There’s one thing I want you to realize today and that is that your environment is influencing your actions. Every single life event, every single piece of information that has come through all of your 5 senses has dictated your identity. It has dictated your language, your values, beliefs and ultimately it’s controlling your actions each and every single day. And because it’s governing your actions it has shaped the way that you see the world, your perception. That means it has shaped your mental state, your mood, it has shifted your physiology and behavior and therefore it’s actually determining your outcomes and your results inside of your life.

Because of your beliefs, your values, all the things you say, the way you operate it’s not really you. You are a result of your environment. Your beliefs aren’t really your beliefs. They are beliefs from your parents, family, and friends. You just adopt them. And what ends up happening is you end up operating out of someone else’s beliefs, someone else’s values, the way they operate. You adopt that and that’s how you operate. It’s not because you want to its because you pick this up over years through your subconscious without even realizing it.

Get Strong & Confident With Us

Stop being a result of your environment. Here at K-Fitness Personal Training Calgary, we specialize in helping clients rebuild their confidence and self-esteem so that they can reignite their passion and excitement for life. Come in and see for yourself the difference working with professionals can make. Apply to work with us Right Here.

We are located at 560 69 Ave SW. Follow us on Instagram, like us on Facebook and subscribe to our YouTube Channel for more conversations on weight loss, self-esteem and developing your confidence.

If you’re in the Douglasdale/ Quarry Park area check out our other location Hybrid Fitness. You can also follow them on Instagram, like on Facebook and subscribe on YouTube Channel here.

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Struggle With Food Cravings?

Struggle With Food Cravings?

Published by on May 15, 2019 | Leave a response

Do you struggle with food cravings and binge eating?

Struggling with maintaining self control and wondering why you just can’t seem to get it together no matter how bad you want to.

Stuck in a cycle of restricting and depriving yourself only to give in uncontrollably days later?

I get it.

Trying to control food cravings can be extremely frustrating!

What you need to realize is that there are 3 causes of food cravings.

  1. Physiological – When you body is lacking micronutrients it will signal food cravings to replenish what it needs to function. Example: When you start working out and sweating you lose sodium through your sweat. In many cases people will start to crave salty foods when they start new exercise programs. Same goes for chocolate due to low magnesium.

Takeaway: The quality of the food you eat matters!

2. Conditioned – Do you deal with stress by eating or drinking alcohol? Don’t worry you’re not alone. Turning to food for comfort is one of the most common forms of self medication on the planet. Unfortunately these habits can be hard to break, especially if we don’t recognize them. If you emotionally eat, struggle with late night snacking or need a coffee to get through the afternoon there’s a good chance these cravings have been conditioned.

Takeway: Reflect on your food habits on a regular basis. You’d be surprised what you might recognize.

3. Addiction – If you’re cravings are something more drastic than what we talked about you might have a food addiction. I’ll be honest, this goes beyond my scope of practise. If you think that you may have a food addiction its best to consult a professional to help you overcome it so you can take back control of your life.

If you’re ready to kick your food cravings to the curb and stop the struggle with food cravings we can help. Here at K-Fitness Personal Training Calgary we specialize in helping clients rebuild their confidence and self esteem so that they can re ignite their passion and excitement for life. Come in and see for yourself the difference working with professionals can make. Apply to work with us Right Here.

We are located at 560 69 Ave SW. Follow us on Instagram, like us on Facebook and subscribe to our YouTube Channel  for more conversations on weight loss, self esteem and developing your confidence. If you’re in the Douglasdale/ Quarry Park area check out our other location Hybrid Fitness. You can also follow them on Instagram, like on Facebook and subscribe on YouTube Channel here.


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Need More Time

Need More Time

Published by on May 8, 2019 | Leave a response

You don’t need more time you need more grit.

Now for a long time, I used to have this story that I need more time in the day. I wish I had more time, I wish I had another day, I wish we had, you know 30 hours in a day. If I had more time I would be more successful.

These are the stories I would tell myself and over time what I started to realize is that you and I and everyone else we emulate all have the same time in the day. So I started to wonder how were they able to get more shit done than I’m able to get done.

My Revelation 

And truthfully speaking I came to this revelation that they actually have this ability, or skill to actually leverage their time. That is with an hour of their time, the way they think, the way they act it’s going to be a little bit different. The way I take action is going to be a little bit different to you. They are able to leverage themselves a little bit better. They are able to execute faster and they are able to think about their top priorities of the day that actually yield them the greatest return of investment of their time.

When I started to business I would do pretty much everything. I would do the ads, the social media, write the workouts, run the workouts and clean the gym, and the list goes on. I would do all these things and I had a lot of to do lists (post it notes LOL)  and chances are you`ve got a lot of things to do as well.

But I’m going to have you consider that if you could only get one to two things done each day what would they be? And I want you to really think about this.  It wouldn’t be cleaning your kids room or watching an entire season on Netflix. If you could do one to two things each and every day to create your new identity, things that are going to move you forward substantially, things that are going to make a big impact what would it be?

Ask Better Questions 

Because the quality of the question that you ask is the quality of the answer you’ll receive and chances are you aren’t asking yourself the right questions. Just like I wasn’t. But each and every day I need to check over my calendar and ask myself the question. What is the most important thing done today that’s going to give me the biggest bang for my buck, that’s going to move me forward, that’s going to make things substantially better in my life?

Because just like you, I can wake up with about one hundred million things to do. And if you want to be more productive you need more grit. You need to actually sit down and figure out what is that one thing and complete that one thing, then do another rep of it. What is the one thing for the next day that’s going to improve your health and your fitness and move you towards that new identity and do it. What’s going to be that one thing to create a better environment, figure it out and do it, what’s going to be that one thing that will get you out of the pressure, out of complacency and into your vision and do it.

But if you go straight into a to do list and you haven’t planned out that one thing for the day, you’re not acting or thinking strategically enough. So the work that you put in is essentially like you trying to chop down a tree with a very,very, very blunt axe, it’s not going to work.

I’d rather get you ready, go out to the store and buy a chainsaw and chop down 100 trees.

What does your focus need to be? 

There’s one critical thing I want you to assess here inside of your morning ritual, and that is to ask yourself this question: 

If I had to reach 12 month goal in the next 30 days what would I focus on doing? What would be your focus and action steps each day?

So, do you really need more time? Or do you need to change your focus and perspective?  Here at K-Fitness Personal Training Calgary we specialize in helping clients rebuild their confidence and self esteem so that they can re ignite their passion and excitement for life. Come in and see for yourself the difference working with professionals can make. Apply to work with us Right Here.

We are located at 560 69 Ave SW. Follow us on Instagram, like us on Facebook and subscribe to our YouTube Channel  for more conversations on weight loss, self esteem and developing your confidence.

If you’re in the Douglasdale/ Quarry Park area check out our other location Hybrid Fitness. You can also follow them on Instagram, like on Facebook and subscribe on YouTube Channel here.

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Fad Diets Are B.S.

Fad Diets Are B.S.

Published by on May 1, 2019 | Leave a response

Diets are a load of BS, they don’t work long term.

If you look around right now we have depression, type 2 diabetes, obesity all on the rise every single year. Yet we have more diets, cleanses, supplements, detoxes, gyms and personal trainers than we ever have before.

Obesity on the Rise

So why is obesity on the rise? Should there not just be one diet, or one shake, or one supplement, or one pill, that everyone can jump on and they are good to go for the rest of their life?

Guess what, there is none!
And I want you to consider that if there was actually a diet that created long term results every single person would know about it. It would be all over the news and online and there wouldn’t be new diets and supplements coming out year after year.

The Industry Wants You To Fail 

And this industry wants you to fail, because if you were to succeed, this entire weight loss industry would run out of money. You know the only reason why places like weight watchers, jenny craig, akins, keto, dr.bernstien, the only reason why these work short term is because they massively restrict your calories to next to nothing.

What they don’t tell you is when you stop these diets your left with a messed up metabolism which is why you struggle when actually try to do things the right way. The only real long term solution is to change your habits, your rituals and your environment. Its not easy and its not a quick fix. You’ll have to face the stories you’ve been telling yourself for a long time about who you are. You’ll have to face your identity and the standards you’ve been living your life with. This is going to take time.

So, let me ask you, is this important enough to you to put in the investment? The time, the money, the commitment, the sacrifice?

We Can Help 

Do you agree that diets are a load of BS?  Are you looking for something different? Here at K-Fitness Personal Training Calgary we specialize in helping clients rebuild their confidence and self esteem so that they can re ignite their passion and excitement for life. Come in and see for yourself the difference working with professionals can make. Apply to work with us Right Here.

We are located at 560 69 Ave SW. Follow us on Instagram, like us on Facebook and subscribe to our YouTube Channel  for more conversations on weight loss, self esteem and developing your confidence. If you’re in the Douglasdale/ Quarry Park area check out our other location Hybrid Fitness. You can also follow them on Instagram, like on Facebook and subscribe on YouTube Channel here.

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Better Than You Used To Be

Better Than You Used To Be

Published by on May 1, 2019 | Leave a response

Stop thinking back to who you used to be.


Back before the kids, when you were 30lbs less than you are right now… looking back, oh how you took that for granted!


And you think back to how much stronger and leaner you were, how active you used to be, if you could only get back to the way it was…


The reality is, who you used to be no longer exists. You have a new life- new obligations, new responsibilities, and new priorities. You see, the problem you’re having isn’t that you need to get back to how you used to be. The real problem you are having is that you’re not feeling good about your body right now and probably not feeling as appreciated or valued as you know you should, right?


So you think back to a time where you felt strong and confident, where you were ready to take on the world. And because you were so full of passion, excitement and the world was in your palm.

The Real Difference


The number one difference from who you used to be to who you are today is your habits and routines. And if you’re like most women you are the glue that holds your family together, and making time for yourself and prioritizing your wants and needs hasn’t been a focus for a long time has it?


I know.


This is exactly why you need to work with a coach. You need support, guidance and accountability. And that’s not something you can do on your own.

Stop thinking back to who you used to be. Here at K-Fitness Personal Training Calgary we specialize in helping clients rebuild their confidence and self esteem so that they can re ignite their passion and excitement for life. Come in and see for yourself the difference working with professionals can make. Apply to work with us Right Here.

We are located at 560 69 Ave SW. Follow us on Instagram, like us on Facebook and subscribe to our YouTube Channel  for more conversations on weight loss, self esteem and developing your confidence. 

If you’re in the Douglasdale/ Quarry Park area check out our other location Hybrid Fitness. You can also follow them on Instagram, like on Facebook and subscribe on YouTube Channel here.

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What's Holding You Back

What’s Holding You Back

Published by on May 1, 2019 | Leave a response

What’s holding you back? The answer isn’t going to wow or shock you. It’s simple, you aren’t making decisions based on your outcomes and you aren’t measuring or managing your results!

If you can’t measure it, you can’t manage it. Further to that if you can’t manage it you can’t improve it.


Now I want you to consider what’s holding you back in your day to day life.


On one side you have your obligations where every action you take is justified; you go to work to pay the bills, you work overtime to get ahead, you drive your kids to all kinds of activities because you want to provide them opportunities that you never had. You’re perfectly aware of the commitment, the sacrifice and the reason why you do what you do.


Now when it comes to your wants and your needs, if you want to make improvements and you want to reach your goals I want you to consider that every action, every step, every outcome needs to be measured. Because if you can’t measure it you can’t manage it and if you can’t manage it, you can’t improve it. If you’re not consistently improving it then you’ll eventually just give it up.

Success to You


I want you to become very clear about what success looks like to you, how can you measure that success and what daily work needs to be done. Because your friends, family and loved ones are going to ask you; why do you spend so much time, energy and money on your fitness, what are you really getting out of it? Because you are going to need to articulate to them how you feel so much more connected, fulfilled, mentally stronger, and valued. Because if you can articulate that to them it will:

1. Get them on board with you.

2.You’ll dive so much deeper into why this change is so important to you.


And people who don’t set measurable goals, they become complacent, they just go through the motions and they become stuck. Once they’ve been stuck for a while they come up with excuses to quit and they quit and stay that way until the pain and unhappiness becomes so intense that they start something new.


Well that’s not going to be you. Not this time.

The Path to Success


What you’re going to be need to do is become very clear on the facts of your current situation and the goals you want to achieve. To achieve that vision that you created you need to create stepping stone goals that will ultimately lead you to where you want to go.


What are those stepping stones? How are you breaking down your goals?How frequently are you seeing measurable progress? If you aren’t clear about what success looks like to you and what measurable steps you need to take to get there you’re just wasting your time.


The principle I’m talking about here is simple, if you can’t measure it you can’t achieve it. Keep it simple, one rep at a time one day at a time. Do the daily work, do weekly reflections, set your goals and do your assessments.

So really, what’s holding you back?  Here at K-Fitness Personal Training Calgary we specialize in helping clients rebuild their confidence and self esteem so that they can re ignite their passion and excitement for life. Come in and see for yourself the difference working with professionals can make. Apply to work with us Right Here.

We are located at 560 69 Ave SW. Follow us on Instagram, like us on Facebook and subscribe to our YouTube Channel  for more conversations on weight loss, self esteem and developing your confidence.

If you’re in the Douglasdale/ Quarry Park area check out our other location Hybrid Fitness. You can also follow them on Instagram, like on Facebook and subscribe on YouTube Channel here.

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The Power Of Choice

The Power Of Choice

Published by on March 20, 2017 | Leave a response

You have the choice about how you feel when faced with challenges in your workouts, creating time for your meal plan or meal journal and your reaction to the ups and downs you experience while on the journey towards your goals.

Failure (which only really happens when you stop trying) or success is defined by your choices. You need to realize that where you are at in your life, how you deal with stress and how you face challenges is always the outcome of your choices.

At the most basic level your environment and emotional state drives those choices, be aware of who you surround yourself with and the habits that drive your day.

Most of the time struggles in the gym with workouts and food temptations have more to do with emotional resiliency than the workouts or meal plan. So it’s just as important to work on your emotional resiliency.

Emotional resiliency

The 4 aspects of Emotional resiliency you’ll want to focus on are:

  1. Self esteem
  2. Gratitude
  3. Mindset and an optimistic attitude
  4. Living in line with your “why”

You can’t predict the number on the scale or the weeks, months or years it will take to reach your goals. But you can choose put yourself in a supportive environment, and you can choose to feel good about making a positive change to your health and fitness.

Challenges in your workouts

Here at K-Fitness Personal Training Calgary we specialize in helping clients rebuild their confidence and self esteem so that they can re ignite their passion and excitement for life. Come in and see for yourself the difference working with professionals can make. Apply to work with us Right Here.

We are located at 560 69 Ave SW. Follow us on Instagram, like us on Facebook and subscribe to our YouTube Channel  for more conversations on weight loss, self esteem and developing your confidence.

If you’re in the Douglasdale/ Quarry Park area check out our other location Hybrid Fitness. You can also follow them on Instagram, like on Facebook and subscribe on YouTube Channel here.

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Exercise Changes Lives

Exercise Changes Lives

Published by on March 20, 2017 | Leave a response

Have you been stuck in a rut? Moody, frustrated and in need of a life change? Today I’m going to make that case that exercise changes lives.

You can tell when someone’s life has been changed and how big of an impact exercise has had on their life by how much they talk about it.

You don’t need to look any further than your Facebook feed either. We all have at least one friend who went from posting about weekly wine nights, hangover pho dates and Netflix binges to back squats, weight loss and the latest gym challenge.

Exercise even saves lives.

So many of your health problems will improve or even disappear as the result of a consistent exercise program. With as little as 30 minutes a day 3 days a week you could reap the rewards of a healthier life.

I’ve seen firsthand the healing power of exercise. I’ve had a client who at age 32 had a stroke and another at age 33 had a heart attack. Both have had their lives changed for the better with exercise.

With our hectic lives and technological advances it’s becoming far too easy to slip into poor health and in my opinion, health issues related to inactivity have become accepted as a part of life. But I assure you down the road we will pay for this one way or another, and the longer you wait the harder it will become to start.

I know you have your reasons for why you feel you “can’t start now” but I have 5 reasons you can…

You’ll Feel Great

The first thing that clients tell me after starting my exercise program is how much better they feel.

People don’t realize how bad they feel on a day-to-day basis. They just get used to feeling bad. Then when they start exercising they feel so much better; their energy levels skyrocket and they feel amazing for the first time in years and that’s what really gets them hooked.

No more Pain 

Over time my clients notice a reduction in aches and pains. Chronic muscle and joint pain that they’ve lived with for years begins to fade. For some, joint replacement surgery is postponed. For others, arthritis pain is reduced.

Your muscles and joints feel better than ever and you are able to do what you want each day and that’s empowering to people who have given up hobbies due to poor health.

Eliminate Heart Disease

 While clients can’t feel this healing benefit of exercise the same way they feel the post workout endorphin boost, it is the one that saves lives. Exercise removes two of the major risk factors that lead to heart disease:

  • physical inactivity and;
  • obesity

Exercise also increases your good cholesterol (HDL) and lowers your blood pressure.

No one ever brags about this benefit like they do dropping 2 pants sizes but reducing your risk of heart attack or stroke makes sure you get to keep on bragging about your fitness for years to come.

Eliminate Type 2 Diabetes

Clients who come in with type 2 diabetes gain substantial benefits from exercise. Exercise improves the body’s use of insulin, and the related weight loss improves insulin sensitivity.

Eliminate Sleep Apnea

Clients with sleep apnea are often caught in a destructive cycle. Their weight promotes occurrences of apnea then inadequate sleep promotes weight gain.

When you are sleeping well you wake up refreshed and exercise and weight loss becomes easier.

You wouldn’t believe how many excuses lack of sleep is responsible for. Make sure to get your 6-8 hours each night.

With all of these benefits it’s hard to see why anyone would avoid exercise.

Stop with the excuses and start living your best life.

Get Strong & Confident With Us

Exercise changes lives. Here at K-Fitness Personal Training Calgary we specialize in helping clients rebuild their confidence and self esteem so that they can re ignite their passion and excitement for life. Come in and see for yourself the difference working with professionals can make. Apply to work with us Right Here.

We are located at 560 69 Ave SW. Follow us on Instagram, like us on Facebook and subscribe to our YouTube Channel  for more conversations on weight loss, self esteem and developing your confidence.

If you’re in the Douglasdale/ Quarry Park area check out our other location Hybrid Fitness. You can also follow them on Instagram, like on Facebook and subscribe on YouTube Channel here.

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Empower Yourself

Empower Yourself

Published by on March 20, 2017 | Leave a response

It’s time to take control and empower yourself!

Whose fault is it that you’re out of shape?

Take a good long look in the mirror because it’s time for you to take responsibility for your current situation.

You have set and accepted the standards and boundaries that have lead to your current level of health and fitness.

You have set the standard of allowing the exercise to be optional.

You have allowed eating out to become a daily occurrence instead of a weekly treat.

And you have allowed your portions to get out of control.

Sure, you have obstacles that get in your way – your schedule, your job, your kids, the weather, maybe even a knee injury from college…but ultimately you have the body that you accept.

I want to say that one more time so it can sink in.

You have the body that you accept.

And when you take responsibility for your current situation you take control. Whether your realize it or not you posses the ability to transform your body.

If I have sparked some strong emotions with what I’ve told you so far then let that empower you to get up and define your quality of life, your health and your fitness.

Don’t waste one more minute unhappy with your health or fitness because there is always something you can do right now to make a change.

Challenge yourself to make one small change today. Don’t wait or allow yourself to get stuck between inspiration and action. Because the time spent between your inspiration and your action determines whether you will succeed or fail.

If you need help along the way I am here for you. But before you reach out to me be very clear about what you’ll accept of yourself.

What are you going to accept?

Empower Yourself

It’s time to empower yourself. Here at K-Fitness Personal Training Calgary we specialize in helping clients rebuild their confidence and self esteem so that they can re ignite their passion and excitement for life. Come in and see for yourself the difference working with professionals can make. Apply to work with us Right Here.

We are located at 560 69 Ave SW. Follow us on Instagram, like us on Facebook and subscribe to our YouTube Channel  for more conversations on weight loss, self esteem and developing your confidence.

If you’re in the Douglasdale/ Quarry Park area check out our other location Hybrid Fitness. You can also follow them on Instagram, like on Facebook and subscribe on YouTube Channel here.

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Limitless Potential

Limitless Potential

Published by on February 28, 2017 | Leave a response

Having trouble staying motivated?

Focus on your potential not your current situation.

Want to know why people who are already fit and healthy can continue to crush the gym and eat healthy every single day? It’s because they focus on their potential NOT on their current fitness level. They’re always looking at what they are capable of doing and letting that drive them forward.

This is also tied to the standards they’ve set for themselves.

Living your own set of standards allows you to focus on your potential and the life you want to live.

No one can tell you what you’re capable of, so no goal or dream is out of reach. It doesn’t matter how many pounds or inches you need to lose, how many weeks, months or years its going to take, you have the potential to take yourself to that level and beyond.

If you focus on and believe in your own potential there is no limit to what you can accomplish and I promise you it will light a fire under you.

Trouble staying motivated?

Want some help? Here at K-Fitness Personal Training Calgary we specialize in helping clients rebuild their confidence and self esteem so that they can re ignite their passion and excitement for life. Come in and see for yourself the difference working with professionals can make. Apply to work with us Right Here.

We are located at 560 69 Ave SW. Follow us on Instagram, like us on Facebook and subscribe to our YouTube Channel  for more conversations on weight loss, self esteem and developing your confidence.

If you’re in the Douglasdale/ Quarry Park area check out our other location Hybrid Fitness. You can also follow them on Instagram, like on Facebook and subscribe on YouTube Channel here.

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