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...
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...
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...
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...
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...
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?...
