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Private Residence
Carp, ON
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coachkaay

Coach Kay - Health Coach
Squat day is the best day 🙋🏼‍♀️. Worki Squat day is the best day 🙋🏼‍♀️. Working at building back my strength day by day. All the work I did pre pregnancy and during pregnancy has paid off, only 3 months postpartum and I am able to squat 200#, only up from here 💪🏻 Tempo Squats 3 x 5 200lbs
Progress 💪🏻 End of Week 4 —> Start of Wee Progress 💪🏻 End of Week 4 —> Start of Week 1 Believe. Achieve. Repeat
Unpopular truths — results take TIME and CONSIST Unpopular truths — results take TIME and CONSISTENCY. Listen. We all want results NOW or more like yesterday but the reality is, the results you are chasing take more than 1 week, 1 month, or sometimes even 1 year. Without time, consistency, and discipline you will not get the results you want. Is it always fun? No. Is it worth it when you crush your goals and make positive changes and feel great about your accomplishments? Yes, but no one is responsible for your journey except YOU. A coach can give you all tools and encouragement you need but t he end of the day it is up to YOU. Stay consistent. Stay focused. YOU GOT THIS 💪🏻 Believe. Achieve. Repeat
EMOM 24 (6 rounds). ————————— 1 EMOM 24 (6 rounds). ————————— 1 - 7/ side Alt DB Snatch 2 - DB Front Squat 3 - 7/side Alt DB Clean + Jerk 4 - Rest YOU GOT THIS 💪🏻 Believe. Achieve. Repeat
You got 27 minutes? You sure do. Give this one a t You got 27 minutes? You sure do. Give this one a try. 💪🏻 7:00 KB Deadlift High Pull 3:00 Rest 7:00 Burpees 3:00 Rest 7:00 Bike YOU GOT THIS 💪🏻 Believe. Achieve. Repeat
DAY ONE! 💪🏻 This is 6 weeks postpartum - No DAY ONE! 💪🏻 This is 6 weeks postpartum - No posing, no flexing, and no high waisted pants holding it all in. I am excited to start working out again, lose the baby weight, gain strength back, and put on some muscle. This is the start of my postpartum fitness journey. Pre baby weight: 170lbs End of pregnancy weight: 208lbs Today’s starting weight: 179.8lbs LETS GO 💪🏻 Believe. Achieve. Repeat
What is your why? ✨ I used to workout because o What is your why? ✨ I used to workout because of aesthetics, then I worked out because I liked to feel strong and I liked to compete. Now, my why is all of the above but most importantly to be a healthy and strong role model for my little boy. We all have a why, and something that drives us make healthy choices. What is yours? YOU GOT THIS 💪🏻 Believe. Achieve. Repeat
Who is looking forward to seeing work out videos a Who is looking forward to seeing work out videos again?! 🙋🏼‍♀️ I can’t wait to start posting them. Once I am cleared to workout I will be tracking my journey with before and after pictures. I look forward to getting my strength back and gaining some muscle again. We all start from somewhere, whether you are new to fitness, getting back into it, postpartum, etc; take it day by day, be kind to yourself, and if you want something bad enough you will put the work in and make it happen. It doesn’t have to be complicated, but you have to be consistent. Eat healthy, and output calories. YOU can do this, we can do this! YOU GOT THIS 💪🏻 Believe. Achieve. Repeat
1 month postpartum ✨ I can’t believe our lit 1 month postpartum ✨ I can’t believe our little monkey is a month old . It is crazy to see how my body has changed in the last 4 weeks. I am getting a lot of walking in as the little guy loves to be outside but something I am struggling with is getting enough food in especially during the first half of the day. Any other moms out there find it hard to get calories in with a newborn? I have everything prepped but between breastfeeding, changing, playing, and trying to get the little guy to nap so he’s not cranky, I have a hard time shoving anything in other than a protein shake. The kicker here is for those who breastfeed we know that to maintain our milk supply we have to eat. Trying to find a balance is hard but taking it day by day! YOU GOT THIS💪🏻 Believe. Achieve. Repeat
Recovery ✨ I have been really lucky to have ha Recovery ✨ I have been really lucky to have had a smooth and easy recovery so far from my C-section. I am only 3 weeks postpartum and still have lots of recovering to do. I am starting to do some breath work and exercises to reconnect to my core to make sure I have a strong and healthy foundation before I can start lifting again. I am getting out for 1-2 walks a day at a leisurely pace but nonetheless getting some steps in. As the days and weeks start to fly by, I am struggling mentally more and more with not being able to really start back into a training program. I miss what my body used to look like, I know that’s a normal feeling and I am grateful that my body gave me this beautiful little boy but I can’t help but but miss my pre baby body. I am struggling with looking at my body right now because I want to do more to see more change but I know that I have to rest and what I am doing now will determine what I can do in the coming weeks. What I can control right now is what I put in my body - healthy, non processed, whole foods; my physical recovery - walks, breath work, and core connection; and being a mom - feeding, loving, and caring for my little man. Day by day, week by week, I will rebuild but for now I will focus on the things I can control. YOU GOT THIS 💪🏻 Believe. Achieve. Repeat
Adjusting to mom life 🙋🏼‍♀️ Real talk Adjusting to mom life 🙋🏼‍♀️ Real talk, the first week post birth was the hardest thing I have ever been through, emotionally & physically. Not only was I recovering from my c-section but I was having to adjust to figuring out Coltons needs and learning how to be a mom, learning how to breastfeed, and trying to manage allllll the emotions/hormones that come with becoming a new parent at the same time. I cried A LOT. I wasn’t okay, nobody told me that when your milk comes in that your hormones do crazy things and you cry for no reason. I am not a crier, I’m an emotional person but I tend to let it out on my own because I don’t like to burden anyone with my emotions but thank goodness for my husband who encouraged me to just let it out and held me while I cried and laughed at the same time because I didn’t even know why I was crying. I thought I was going crazy and that I was going to be like that forever. On top of being really emotional I was very hard on myself and everything was overwhelming especially since I couldn’t do anything myself due to the c section. I don’t sit still well and being told I should rest, not lift anything other than Colton, and just relax was and still is a mental challenge. I look forward to starting my PP recovery journey with my osteopath and start building back my muscle and strength but for now daily walks in the sunshine are what keep me sane. I am doing my best not to be hard on my changing body and be patient. Becoming a mom is hard and I don’t want to be one of those people on social media that make it seem like it’s easy, and that I have it figured out already or that I always look put together because some days I don’t put makeup on, hair is a mess, and I live in a nursing bra and PJ bottoms. I never thought it would be easy but nobody can really prepare you for the first night at home, the hormones, the recovery from birth, breastfeeding, or anything really that comes with becoming a parent. Every parents journey is different because every child is different, don’t ever let anyone tell you what’s best for you or your baby. Give yourself grace mentally and physically. YOU GOT THIS 💪🏻 Believe. Achieve. Repeat
48 hours after birth —> 9 days after birth Ever 48 hours after birth —> 9 days after birth Everyone’s postpartum journey is different and I am doing my best to not compare mine to anyone else’s or to put too much pressure on myself to look a certain way by a certain point. It blows my mind at how incredible our bodies are though, think about it, I watched my body grow and hold our beautiful little boy for 9 months and now I am watching as my body heals and gets smaller each day. I have been really lucky that my recovery from my c section has been really smooth so far. I am taking it easy but am glad to be able to get out for a walk each day for some fresh air, vitamin D, and endorphins. I am itching to do more of course but am going to allow myself to rest and recover as much as my body needs (also the hubby won’t let me lift anything anyways). I think the hardest part right now is not working out/lifting and seeing that I have lost a lot of muscle definition in the last few months. I know I will get it back in time and am looking forward to being cleared to start back, slow and steady of course. Ps- Check out how much water weight I was holding post surgery from all the fluids (peep those feet/ankles ....😂)
Our first walk ☀️ Our first walk ☀️
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
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Coach Kay - Personal Health Coach is in Carp.

1 week ago

Coach Kay - Personal Health Coach
Progress 💪🏻End of Week 4 —> Start of Week 1Believe. Achieve. Repeat ... See MoreSee Less

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Coach Kay - Personal Health Coach is in Carp.

2 months ago

Coach Kay - Personal Health Coach
Adjusting to mom life 🙋🏼‍♀️Real talk, the first week post birth was the hardest thing I have ever been through, emotionally & physically. Not only was I recovering from my c-section but I was having to adjust to figuring out Coltons needs and learning how to be a mom, learning how to breastfeed, and trying to manage allllll the emotions/hormones that come with becoming a new parent at the same time. I cried A LOT. I wasn’t okay, nobody told me that when your milk comes in that your hormones do crazy things and you cry for no reason. I am not a crier, I’m an emotional person but I tend to let it out on my own because I don’t like to burden anyone with my emotions but thank goodness for my husband who encouraged me to just let it out and held me while I cried and laughed at the same time because I didn’t even know why I was crying. I thought I was going crazy and that I was going to be like that forever. On top of being really emotional I was very hard on myself and everything was overwhelming especially sinceI couldn’t do anything myself due to the c section. I don’t sit still well and being told I should rest, not lift anything other than Colton, and just relax was and still is a mental challenge. I look forward to starting my PP recovery journey with my osteopath and start building back my muscle and strength but for now daily walks in the sunshine are what keep me sane. I am doing my best not to be hard on my changing body and be patient.Becoming a mom is hard and I don’t want to be one of those people on social media that make it seem like it’s easy, and that I have it figured out already or that I always look put together because some days I don’t put makeup on, hair is a mess, and I live in a nursing bra and PJ bottoms. I never thought it would be easy but nobody can really prepare you for the first night at home, the hormones, the recovery from birth, breastfeeding, or anything really that comes with becoming a parent. Every parents journey is different because every child is different, don’t ever let anyone tell you what’s best for you or your baby. Give yourself grace mentally and physically. YOU GOT THIS 💪🏻Believe. Achieve. Repeat ... See MoreSee Less

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