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Carp, ON
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coachkaay

Coach Kay - Health Coach
Colton Alexander Kirkness May 8th, 2021 5:29pm 7lb Colton Alexander Kirkness May 8th, 2021 5:29pm 7lbs 8oz Mom and dad love you more than anything and can’t wait for the world to fall in love with you as much as we have 💙
This is 41 weeks 🤰🏼🙋🏼‍♀️ This w This is 41 weeks 🤰🏼🙋🏼‍♀️ This will be the last picture I post before baby boy gets evicted this weekend. How are you supposed to feel when you are 7 days over due? I know it’s not uncommon but I don’t think anyone prepares you for the mental game that is waiting and watching another day pass with no changes. Will I be pregnant forever? No. But it feels like that. I am looking forward to seeing my baby boys face, giving him a big kiss, and starting our little family. I would be lying if I didn’t say that I wasn’t excited to have my body back and start my postpartum journey. Sharing my body with my child has been such a beautiful experience but I am ready to have it as my own again. Let’s go baby boy, everyone is eager to meet you! 💙
There are no words for the gratitude I have for th There are no words for the gratitude I have for this man. He is my rock and my biggest cheerleader in everything I do and the patience and compassion he shows me everyday makes me feel so loved and cared for. These last few weeks have been tough but he always makes me feel heard, supported, and loved. I don’t post much about my husband but he is what keeps me strong and focused. Be with someone who inspires and motivates you to do better and be better because relationships are more than just falling in love and endless romance. It is about inspiring each other to become better version of yourselves day in and day out. Believe. Achieve. Repeat
Trust the process ✨ I have learned that this go Trust the process ✨ I have learned that this goes for far more than just your fitness/health journey. In trusting the process, take it day by day, one step at a time. You won’t always have a good day, it won’t always be easy but every day is a new day with a fresh start and it all begins with your choice to choose to stick the course, choose gratitude, and choose to trust in the journey you are on. YOU GOT THIS 💪🏻 Believe. Achieve.Repeat
Pop, lock, and drop it 🤰🏼 Pop, lock, and drop it 🤰🏼
Ticking time bomb 💣 Anyone else get to the po Ticking time bomb 💣 Anyone else get to the point where you were like, “this could be the last time I workout,” “this could be my last shower,” “this could be my last meal,” before having a baby?! It is such a weird line between excitement and anxiety, SO MANY EMOTIONS 🤯 How did you know you were going into labour? Did you have any tell tale signs?
Client Spotlight ✨ Huge shoutout to this client Client Spotlight ✨ Huge shoutout to this client who has been putting in so much hard work and sweat and it is only the beginning. She is trusting the process, taking small steps towards her goals and it is paying off! With this client we started our focus solely on consistent training and movement patterns and once she had a consistent drive/routine to workout we then started to really dive into changing her nutrition habits and that is the next phase of her journey is diving more in depth of her nutrition. This pandemic has been hard on a lot of peoples mental health and physical health so the key is taking it slow and day by day. It’s normal especially at this time of year for everyone to want to drastically drop weight but these drastic changes (fad diets) don’t typically last/spark long term lifestyle changes. I find with everything going on in peoples lives these days that making one conscious change at a time is what will spark consistent long terms lifestyle changes. Give your body and mind time to adapt and enjoy every minute of everyday that you GET to do something positive for your health. YOU GOT THIS 💪🏻 Believe. Achieve. Repeat
“You are pregnant and you are powerful. You are “You are pregnant and you are powerful. You are bold and you are beautiful. Go forward in your boldness, in your beauty and in your contentedness. Trust your body to birth and know that the collective power of women worldwide will be with you.” — Unknown
SWIPE —> 😲 🤰🏼 20 weeks —> 25 weeks —> 37 weeks
If you got it, flaunt it 🤰🏼 If you got it, flaunt it 🤰🏼
35 weeks 💙 Pregnancy can be scary and pregnanc 35 weeks 💙 Pregnancy can be scary and pregnancy can be beautiful. For a first time mom there are so many exciting moments, unknowns, firsts, and unexpected scenarios and I don’t think you are ever really prepared for any of it. To all the first time moms out there trying to navigate their pregnancy or postpartum journey, the best advice I have heard is trust your gut, and allow yourself to feel all the emotions of the ups and downs of this journey. You are doing great 🤍 Although our little man is throwing me for a few loops that I never mentally prepared myself for, this is my journey, and however you come into this world baby boy, we love you and can’t wait to meet you 💙 I GOT THIS, YOU GOT THIS 💪🏻 Believe. Achieve. Repeat
CrossFit open 21.2 MY pregnant modifications. 10 CrossFit open 21.2 MY pregnant modifications. 10 DB snatches 15 elevated burpee box step overs 20 DB snatches 15 elevated burpee box step overs 30 DB snatches 15 elevated burpee box step overs 40 DB snatches 15 elevated burpee box step overs 50 DB snatches 15 elevated burpee box step overs ** My focus was to move well and focus on my breathing throughout the whole workout. YOU GOT THIS 💪🏻 Believe. Achieve. Repeat
Pregnancy judgment, guilt, and being an active mom Pregnancy judgment, guilt, and being an active momma ✨ Okay so ... maybe this is just me but I feel as though there is so much judgement and so many opinions around pregnancy. What you should do, what you shouldn’t do, how you should feel, how to deal with XYZ, what you should eat, what you shouldn’t eat, etc. Let me start off with every person is different and every pregnancy is going to be different. My pregnancy journey is going to look different than yours. For me, being a coach, an athlete and a fitness enthusiast I feel as though there is a lot of judgment around how I should move my body or how I shouldn’t move my body. I have had messages from other active moms saying they have struggled with having others making them feel guilty for continuing to workout (even if it is in a safe and modified manner). There are a lot of resources that I have used to decide what is best for my baby and my body, yet I still have some people who say things that make me question my educated and instinctual decisions. I have done my homework, I know what athlete brain is and I know my threshold. I have been to pelvic floor therapy, an osteopath, and have reached out to other pregnant/postpartum coaches to educate myself on what is best for MY body. Are there days I maybe pushed my cardio a little hard, yes. Are there days where I worked a really long day, didn’t sleep well, and am exhausted for the next day, but have to push through it, yes. I am not perfect but I know my body and I know I would never put my baby boy in harms way. I guess this is all to say first off, unless warranted keep your opinions to yourself, and second, if you are living an active pregnancy and have educated yourself on what is best for your body and for your baby then know that you are doing what’s best for YOU. If you aren’t sure or if you have to ask yourself “should I?” the answer is probably no, and talk to a pregnancy/postpartum coach or a pelvic floor therapist. One more time for the people in the back, my pregnancy is not your pregnancy, your pregnancy is not mine. Educate yourself. Reach out to professionals. Move your body, it’s good for you and for your baby. YOU GOT THIS 💪🏻
Baby boy, no one else will ever know the strength Baby boy, no one else will ever know the strength of my love for you. After all, you are the only one who knows the sound of my heart beat from the inside.
32 weeks pregnant 🤰🏼 Overall feeling pretty 32 weeks pregnant 🤰🏼 Overall feeling pretty good still, working out 3-5 times a week depending on how I feel. Sleep has been hit or miss but at this stage I think I am pretty lucky to still be getting a decent nights rest. At this point my goal is just to move my body and do whatever feels good that day whether that be workout, nap, or both. Most of my workouts are scaled, my weights are much lighter and my focus is on moving well and just sweating because it feels good! I haven’t really been focusing on my nutrition much but try to eat a balanced diet for the most part along with more sweets than I normally would eat 🙊 All I want is chocolate and cinnamon raisin bread lately. What did you or do you crave?? YOU GOT THIS 💪🏻 Believe. Achieve. Repeat
One year ago today I competed in my first CrossFit One year ago today I competed in my first CrossFit team competition. ✨
30 weeks 🤰🏼 Not everyday is easy, but every 30 weeks 🤰🏼 Not everyday is easy, but everyday is worth it.
MOTIVATION 💪🏻 Motivation is a reason for ac MOTIVATION 💪🏻 Motivation is a reason for actions, a willingness to complete goals. Motivation comes from the word motive - a reason for doing something. Motivation is what causes you to ACT. Motivation is not something that you just wake up and have, and if you think one day your just going to wake up and be motivated, keep waiting .... Motivation, just like creating any habit takes time, and practice. To be motivated is to be disciplined and to ACT even when you don’t feel like it. There are 3 major components to motivation - activation (the decision to initiate), persistence (the continued effort towards your goals), and intensity (your concentration and dedication). To all of you out there who have said, “I am just not motivated,” OR “I just can’t find the motivation.” This becomes your choice/excuse. All people struggle with motivation and willpower but it is what you choose to do in those moments that will create your path to change or your path to remaining the same. Your journey is not linear, there are bumps in the road, you will have set backs, but stay persistent and choose action! YOU GOT THIS 💪🏻 Believe. Achieve. Repeat
Pregnancy insecurities. Going into my final trime Pregnancy insecurities. Going into my final trimester and watching my body grow and change, I find myself feeling insecure and overly judgemental of myself lately in more ways than one. I think a lot of this stems from also being locked in my home giving me no reason to dress up and put that extra effort in especially being that I am tired. That being said, I feel most beautiful and confident when I am working out. I feel powerful and strong. The mirror reminds me of all the hard work I have put into my body and all the hard work my body has done for me and continues to do as my baby boy grows. Now don’t get me wrong, I am grateful everyday for these changes but the reality of it is, it isn’t as easy or glamorous as some make it seem. I have always reminded myself that comparison is the thief of joy but it has been hard lately to not compare my pregnancy journey to other women’s out there especially within social media and all the raging hormones surging in my body and mind. I struggle with envying women I see who have the energy to dress up in cute maternity wear and do their hair and makeup who make it look effortless. I envy seeing women who have given birth already and are 1-3 weeks postpartum who’s bodies have already almost gone back to their pre baby bodies - and have constant thoughts of will my body do that? I envy women who have make being a new mom look easy because I know it isn’t. There are so many thoughts and worries especially during this last trimester and all the natural worries of being a new mom/parent creep in. The reason for me writing this is not for sympathy or searching for compliments, it is merely to show that I am human and that although some days I seem confident, energized, and motivated, most days I feel critical, tired, and battle with my brain to get things done. Pregnancy is beautiful in SO many ways but the changes it bring to a woman body and mind can be difficult. Pregnancy is a transition point in a woman's life, and during any transition, a person's emotions can be up and down. This is a reminder to be kind to ourselves, patient, and to remember to tell yourself that you’re doing great mama! YOU GOT THIS! 💪🏻
How it started VS How it’s going May 2019 —> How it started VS How it’s going May 2019 —> January 2021 YOU GOT THIS! 💪🏻 Believe. Achieve. Repeat
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Coach Kay - Personal Health Coach is in Carp.

4 weeks ago

Coach Kay - Personal Health Coach
Client Spotlight ✨Huge shoutout to this client who has been putting in so much hard work and sweat and it is only the beginning. She is trusting the process, taking small steps towards her goals and it is paying off! With this client we started our focus solely on consistent training and movement patterns and once she had a consistent drive/routine to workout we then started to really dive into changing her nutrition habits and that is the next phase of her journey is diving more in depth of her nutrition. This pandemic has been hard on a lot of peoples mental health and physical health so the key is taking it slow and day by day. It’s normal especially at this time of year for everyone to want to drastically drop weight but these drastic changes (fad diets) don’t typically last/spark long term lifestyle changes. I find with everything going on in peoples lives these days that making one conscious change at a time is what will spark consistent long terms lifestyle changes.Give your body and mind time to adapt and enjoy every minute of everyday that you GET to do something positive for your health.YOU GOT THIS 💪🏻Believe. Achieve. Repeat ...

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Coach Kay - Personal Health Coach is in Carp.

1 month ago

Coach Kay - Personal Health Coach
“You are pregnant and you are powerful. You are bold and you are beautiful. Go forward in your boldness, in your beauty and in your contentedness. Trust your body to birth and know that the collective power of women worldwide will be with you.” — Unknown ...

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Coach Kay - Personal Health Coach is at CrossFit Closer.

2 months ago

Coach Kay - Personal Health Coach
CrossFit open 21.2MY pregnant modifications.10 DB snatches15 elevated burpee box step overs20 DB snatches 15 elevated burpee box step overs30 DB snatches15 elevated burpee box step overs40 DB snatches 15 elevated burpee box step overs50 DB snatches15 elevated burpee box step overs** My focus was to move well and focus on my breathing throughout the whole workout. YOU GOT THIS 💪🏻Believe. Achieve. Repeat ...

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