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...
Let’s talk about range of motion. Range of motion is the measurement of movement around a specific joint or body part.
It is important to be mindful of your range of motion to ensure that you are working your muscles through their full range and that they are being fully engaged to...
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...
A fantastic change we’ve seen in the fitness space over the last several years is that women have been striving to build muscle mass.
Unfortunately, some women still think lifting heavy will make them bulky (it won’t).
While we shared the benefits of lifting heavy weights...
Are you looking to spot reduce fat?
Maybe you can’t seem to get rid of that fat on the back of your arms, or your lower abs are never showing (same—mine always seem to be hiding).
Better yet, maybe you wish you could move the stubborn fat from your thighs to your butt instead.
...
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...
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...
Are you wasting your time at the gym?
It’s Coach Laney here, and I’m asking the tough questions here.
So many of us spend hours in the gym week after week and feel frustrated when we don’t see the results.
I used to go to the gym religiously six times a week, doing...
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...
At KJO Coaching, we often have clients ask what they should eat before their workouts.
We actually get that question quite frequently on social media too, so I want to address it here for you.
It’s Coach Brooke here! As a registered dietitian, this is probably the number one question...
A lot of people ask us coaches at KJO Coaching if muscle memory is a real thing or if it’s just a gimmick they hear about on social media.
Muscle memory is the idea that once you’ve gained muscle, if you happen to lose some, it’s much easier and faster to build the next time around than it was at...
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?...
