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Get Motivated to Work Out exercise exercise behaviors muscle building training workout workouts Jun 02, 2023

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...

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The Right Bar Height for Barbell Back Squats exercise muscle building strength training workouts Feb 17, 2023

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...

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Why Women Need Muscle Mass evidence based fat loss muscle building strength training workouts Dec 16, 2022

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...

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Can You Spot Reduce Fat? evidence based fat burning fat loss muscle building strength training training workouts Dec 02, 2022

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.

...

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Four Reasons why Women Should Lift Heavy Weights exercise fat loss growth health muscle building orangetheory strength training workout workouts Sep 16, 2022

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...

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Everything you Need to Know About Deload Training all or nothing cardio energy exercise fat loss goal achievement workout workouts Jun 03, 2022

 

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...

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Are Glute Activation Exercises Necessary? exercise fitness mindset muscle building toned workout workouts May 20, 2022

 

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...

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How to Choose a Nutrition and Fitness Coach behavior change coaching fat loss fixed mindset goal achievement growth mindset mindset coach workouts Apr 08, 2022

My Client’s Experience With a Bad Coach

 

Prior to working with us at KJO Coaching our client Aubrey had another coach...a coach she found online who provided weekly check-ins for a relatively inexpensive monthly investment. 

After a few months with this coach, Aubrey...

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Stop Wasting Time in the Gym: Make the Most Out of Your Strength Training via Progressive Overload goal achievement growth muscle building routine strength training workouts Apr 01, 2022

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...

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Mind-Muscle Connection: What it is and How to Achieve it exercise exercise behaviors muscle building progress workout workouts Mar 18, 2022

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...

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What to Eat Before a Workout calorie intake diet energy food macros meal timing muscle building strength training workout workouts Mar 11, 2022

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...

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DOMS: What It Is And What You Should Do About It exercise health muscle building workouts Nov 12, 2021

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?...

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