Blog
Picture this: it’s Thursday after work, you’re super exhausted from a crazy work week, and you know you still have another day to get through, and it’s time to hit the gym, but you totally don’t want to and would rather go home and hit the couch instead.
This is a stupid...
We have helped hundreds of women improve their health and fitness at KJO Coaching.
Part of improving your health is developing a solid strength training routine, which we recommend for all our clients. (And p.s., I promise it won’t make you bulky!)
One thing that often comes up when...
Do you ever feel nervous about going to the gym?
Maybe it’s your first gym membership or you’re starting at a new location. Maybe you go to the gym but haven’t ventured over to the weight area before.
Whatever it might be, feeling nervous at the gym is a normal response!
Many...
Working with a nutrition and/or fitness coach can be a game changer.
Sick of second-guessing yourself all the time?
Working with a coach can put an end to the second-guessing and help you come up with a plan that actually works for you.
Feel like you’re doing “everything” right...
Strength training is the cornerstone of our workout programming at KJO Coaching.
When you join the team as a client, we will adjust your nutrition and cardio based on your goals and preferences, but strength training is something that we recommend for everyone for any goal or lifestyle! That...
If you’re trying to build a lean, toned physique, you need to train hard, and you should be pushing yourself to lift more over time to get stronger.
If you’re doing this, you know that you can’t keep pushing for more and go hard for months on end.
Or you can try, and...
At KJO Coaching, we often get asked if glute activation exercises are necessary.
Science (and I, Coach Laney) say maybe.
There isn’t significant evidence for glute activation before lifting. At least, I couldn’t find any.
However, as someone who has always struggled with...
People talk about the mind-muscle connection on social media all the time, but do you actually know what it is and how to do it?
We are all nerds at KJO Coaching, which is why I find this topic so fascinating!
It’s Coach Megan here to chat with you about all things mind-muscle...
How many times have you had a really solid workout and found that you can barely walk a day or two later? That’s Delayed Onset Muscle Soreness (DOMS), and you aren’t alone.
It’s Coach Brooke here with you today to teach you everything you need to know about DOMS.
What is it?...
Are you familiar with RPE?
RPE stands for Rate of Perceived Exertion, and it’s a way of measuring physical activity intensity levels. Perceived exertion is how hard you feel like your body is working.
RPE is a way for lifters, runners, athletes, etc., to self-regulate their...
Like many of our clients, you may often wonder how to nourish your body after a workout. What to eat after a workout is the question that we receive most often, so today, we’re going to give you the answer!
Often, clients wonder if they should grab a protein shake immediately after...
Subtle citation flex coming at ya! You all know that I love sharing the science of healthy living with you, and today, I realized that while I share a lot of studies from other researchers, I rarely share my own.
In 2018 I conducted research which was published in the Journal of Sport and...
