https://www.kkpowerfit.com/blog daily 0.75 2023-01-01 https://www.kkpowerfit.com/blog/a-fresh-startnbsp monthly 0.5 2023-01-01 https://images.squarespace-cdn.com/content/v1/5f498b8e6331322d95acb493/233d6bb6-f097-49bc-b62a-4c0627ab6935/IMG_7334.JPG Blog - A Fresh Start  - Make #1: Start walking. Walking is such a simple form of movement that we often take for granted. I suggest getting outside, feeling the sun on your face, and listen to your favorite music or podcast. Or, simply listen to the sounds around you. Any time you have is great! #2: Have a snack. And not just any snack, but a healthy one! If we can intentionally plan a snack or two a day, that will not only prevent us from getting super hungry, but also maintain a healthy blood sugar which can affect our mood. I love snacking on trail mix, hummus and veggies and protein shakes. #3: Meditate. Okay, stay with me! Take anywhere from 1 minute to 5 minutes to be still. Focus on your breath, let your thoughts come in and out, sit with your emotions and just be. There is scientific evidence that meditating has major health benefits on both our physical and mental health. You can find a free one online to guide you! https://www.kkpowerfit.com/blog/what-is-mindful-eating monthly 0.5 2022-08-08 https://images.squarespace-cdn.com/content/v1/5f498b8e6331322d95acb493/5961a684-b2d2-487c-9bb3-f00906c5d97c/IMG_5234.JPG Blog - What is Mindful Eating? The main reason why I love the concept of mindful eating is that it helps me not overeat. It has other benefits too like realizing how good my meal is and really paying attention to all the flavors! But for me, the feeling of overeating makes me feel tired and too full and I’ve found that mindful eating is a great way to avoid that! I’ve really made it a habit to slow down and enjoy my meals & that usually makes me realize I get fuller faster than I think! https://www.kkpowerfit.com/blog/you-dont-have-to-like-it monthly 0.5 2022-05-03 https://images.squarespace-cdn.com/content/v1/5f498b8e6331322d95acb493/cb6643a2-dabf-4f41-823e-7a55184fb00b/IMG_2566.jpg Blog - You Don't Have to Like It Here’s a good example that probably applies to a lot of us but I’ll speak from personal experience. I actually kind of hate going to the doctor. I don’t like the smell, I don’t like sitting there while they take my blood pressure, I don’t even like the waiting room! But, I make regular, routine appointments because I know it’s good for me and my health and my overall wellbeing. Just like working out and eating well, you may not like it, but we have to do it because it helps us in both the short and long term. Plus, you may even look back at your workout or your healthy meal and think “that wasn’t so bad, I actually kind of enjoyed that!” Let’s try to take the pressure off ourselves to have to really like something in order to do it. The truth is, you may enjoy the process more the less you expect to like it! https://www.kkpowerfit.com/blog/how-i-made-new-friends monthly 0.5 2022-01-12 https://images.squarespace-cdn.com/content/v1/5f498b8e6331322d95acb493/796bed3f-11fb-4c9d-b527-4ad0cf9824d9/IMG_5561.JPG Blog - How I Made New Friends I downloaded the app Bumble and made a profile: This might sound a little strange but it’s what I did and it worked! I made a profile with my interests and added a few pictures. When I mention this, some girls tend to be concerned with the safety aspect. I totally get that! I am cautious as to what information I put out there and of course when I meet other girls for the first time, it’s always in a public, busy area. https://www.kkpowerfit.com/blog/how-to-start-a-fitness-routine monthly 0.5 2022-01-05 https://images.squarespace-cdn.com/content/v1/5f498b8e6331322d95acb493/e691b219-9d0a-4666-8b62-bd7550d08c0f/04CA7E65-EC76-4F98-BA43-5E0236AED80D.JPG Blog - How to Start a Fitness Routine - Start with the # of days you’re currently working out and add 1-2 days. For example, if your current number of days working out per week is zero, add 1-2 and that can be a great place to start! Remember, if you are working out 5-6 days a week, rest is important too! https://www.kkpowerfit.com/blog/fit-gifts-87aes monthly 0.5 2021-12-08 https://images.squarespace-cdn.com/content/v1/5f498b8e6331322d95acb493/2d3c1077-92a2-4703-a9a3-5e5d3ef43164/image_6483441.JPG Blog - Fit Gifts Nike Faux Leather Scrunchie - a perfect small gift or stocking stuffer! I love this because it’s a great quality scrunchie and my last one flew out of the car! So I was happy to find a good replacement and it's perfect for working out or running errands! The Align Tank from Lululemon - I don’t often purchase Lululemon because it tends to be a bit out of my price range. But, this tank is so cute & can be worn working out or even out and about. Cute Workout Shorts - sticking with the faux leather theme, these shorts are so adorable and are on sale! Wear these with a cute warm up jacket, and your faux leather scrunchie and you have yourself a look! Trendy Top - Matt loves this one because he says Black Pink wears one just like it! Living in a warm state, sometimes I don’t need a full jacket but I want to cover my shoulders to stay a little warm. This is so fun & trendy and would be the perfect gift for a friend on the go! https://www.kkpowerfit.com/blog/pumpkin-spice-up-your-life-granola-edition monthly 0.5 2021-11-02 https://images.squarespace-cdn.com/content/v1/5f498b8e6331322d95acb493/a2b8bff7-835b-4821-9ac1-b3470b8b59f3/IMG_8332.JPG Blog - Pumpkin Spice Up Your Life: Granola Edition - Fall is in full swing and you know what that means: pumpkin everything! This is a pumpkin spice granola recipe, but you can leave out the pumpkin/pumpkin pie spice if you prefer! Here is what you need: 2 cups old fashioned oats 1 cup chopped pecans 1 cup chopped cashews ¼ cup maple syrup ¼ cup melted coconut oil ¼ cup pumpkin puree 1.5 tsp. pumpkin pie spice 1 tsp. cinnamon ¼ tsp. vanilla extract ½ tsp. salt ½ cup shredded coconut ½ cup chocolate chips https://www.kkpowerfit.com/blog/est36hbpi7wm6ibt153rsghmfpemft monthly 0.5 2021-10-13 https://images.squarespace-cdn.com/content/v1/5f498b8e6331322d95acb493/1634150516120-FS1D98M5RCFQ19HJV6CE/IMG_7848.JPG Blog - “But I Don’t Feel Like Working Out” -lots of people - The key is: you don’t. You can’t expect to wait for motivation to show up in order to exercise. What I mean by this is if you don’t feel motivated at the moment to workout, do it anyway! We typically don’t regret our workout once we’ve started and taking the action of actually getting moving as opposed to waiting for the feeling of wanting to workout is what’s important. Bottom line: take action (start your workout) and then see if the motivation shows up (it usually does in the form of feeling good). https://www.kkpowerfit.com/blog/happy-1-year-kkpowerfitcom monthly 0.5 2021-09-17 https://images.squarespace-cdn.com/content/v1/5f498b8e6331322d95acb493/1631901052106-UXGBAULJXAUQ4POR00TT/IMG_7386.JPG Blog - Happy 1 Year KKPowerFit.com!! - You know I don't love to bake because I undoubtedly screw something up, but these are so easy and tasty! Thank you all again for the support you've given me this past year (and even longer than that). I truly could not see myself in any other career and I am grateful to share it with you all! Happy Birthday kkpowerfit.com!!! https://www.kkpowerfit.com/blog/lookin-like-a-snack monthly 0.5 2021-08-16 https://images.squarespace-cdn.com/content/v1/5f498b8e6331322d95acb493/1629146254674-BV248AYFLG5IC5BLIXTQ/IMG_6877.JPG Blog - Lookin’ Like a Snack! Homemade Granola Bars - cut off a little square and enjoy! Find the recipe from Love and Lemons here! Popcorn with a few chocolate chips (I love making homemade popcorn with coconut oil and sea salt) Hippeas - love these chickpea “cheetos” Protein Shake - pick your fave protein + add a small scoop of peanut butter. This is a great snack to repair your muscles at night! https://www.kkpowerfit.com/blog/sat98mtvrbkby212qf3j8h97lj5t38 monthly 0.5 2021-07-29 https://images.squarespace-cdn.com/content/v1/5f498b8e6331322d95acb493/1627593220303-UDCKP96TI0RDNCJJI10Y/IMG_6702.JPG Blog - Get Well Soon Soup! - You will need: ½ can coconut milk 1 can coconut cream 4 cups vegetable broth 2 bell peppers sliced thin 1 container mushrooms 1 onion sliced thin 3 inches fresh ginger root - chopped small ½ red jalapeno pepper - chopped small 3 cloves garlic - chopped small 1 tbsp. coconut oil 2 tbsp. fish sauce 1 tbsp. red chili paste 1 can chickpeas 2 tbsp. lime juice Salt & pepper 1 bunch kale Cilantro at the end for garnish https://www.kkpowerfit.com/blog/summer-in-new-york-city monthly 0.5 2021-07-07 https://images.squarespace-cdn.com/content/v1/5f498b8e6331322d95acb493/1625682655624-XY2RK3IGD9H71TI9YECS/IMG_0365+2.JPG Blog - Summer in New York City! If you are reading this and you are currently a client - your spot is secure! The BEST part about virtual training - I can travel, you can travel, we all can travel and still see each other every week! And lastly, I just want to say good job everyone for pushing through such a tough year. I know this year took a toll on all of us and the biggest lesson I learned is that we are much stronger than we think we are. I’m grateful for my business and to interact with y’all on Instagram! I’m excited for a fun summer ahead & am overjoyed to be back in New York City! https://www.kkpowerfit.com/blog/pasta-please monthly 0.5 2021-06-03 https://images.squarespace-cdn.com/content/v1/5f498b8e6331322d95acb493/1622737058787-DWGL6TNRY6EJVYOKM7CV/IMG_5784.JPG Blog - Pasta Please! Here’s what you need: Box Chickpea or Red Lentil Pasta (I like the brand Banza) 1 package cherry tomatoes 1 medium zucchini 1 medium cucumber 1 bell pepper (any color, I like orange!) 1 can sliced kalamata olives Feta cheese Olive oil Red wine vinegar Seasonings such as: salt, pepper, smoked paprika, garlic powder, onion powder https://www.kkpowerfit.com/blog/i-am-officially-a-certified-nutrition-coach monthly 0.5 2021-04-26 https://images.squarespace-cdn.com/content/v1/5f498b8e6331322d95acb493/1619453926737-E8I2MGX5NX5CMRQA89SO/IMG_4840.JPG Blog - I am officially a Certified Nutrition Coach! - This week, I will be launching my nutrition sessions on my social media! That means all week long, I will be posting fun recipes, snack ideas & tips for making healthy food choices. At the end of the week, I’ll be giving away a free nutrition session and a box of my favorite snacks to two lucky winners! Here are the ways you can enter the giveaways: tag me in your Instagram stories if you make one of my recipes or any healthy meal, tag your friends in my posts, & drop your emails in the comment boxes on my stories. Winners will be announced on Friday at 6:30pm! If you’d like to talk about nutrition, feel free to book a consultation on kkpowerfit.com or DM me on Instagram. https://www.kkpowerfit.com/blog/take-yourself-on-a-mini-adventure monthly 0.5 2021-04-06 https://images.squarespace-cdn.com/content/v1/5f498b8e6331322d95acb493/1617748513954-6BLTC02FD8YTYP7DPG6K/IMG_4619.jpg Blog - Take Yourself on a Mini Adventure! - After listening to a lot of podcasts recently about psychology, I’m learning that we become more creative when we step out of our typical routines and step into nature. Our brains love seeing a new view and in return, we often feel a sense of joy and accomplishment just by doing something different. Here’s something you could try: take yourself on a mini adventure whether it’s to a new grocery store, a different walking trail or even just taking other streets than your typical way home. Observe what you see around you and be mindful of things you might not normally notice! I would LOVE to hear about your adventure!! https://www.kkpowerfit.com/blog/happy-international-womens-day monthly 0.5 2021-03-08 https://images.squarespace-cdn.com/content/v1/5f498b8e6331322d95acb493/1615228523026-2KBN14ZLBQXWVJ80GL1E/IMG_4262.jpg Blog - Happy International Women’s Day! - I look up to so many women and want to tell you about one of them, specifically. It’s my 86 year old Grandma, Jeanne (I call her GJ, Matt calls her Jeannie Jeans). GJ raised my mom and uncle pretty much solo since they were little. She went to college, made a career, and raised a family. She’s tough, she’s strong, she’s smart and she’s the best. There’s so many qualities I love about her, but one that really stands out is her ability to be flexible and grateful at the same time. She seems to adjust to life circumstances, even if they feel difficult. She accepts what’s happening and is grateful in the moment. Sometimes when I’m having a hard day, or I don’t feel confident in myself I literally say “hey, you come from a long line of strong women, you got this”. https://www.kkpowerfit.com/blog/are-you-feeling-burned-out-heres-some-tools-to-help monthly 0.5 2021-02-18 https://images.squarespace-cdn.com/content/v1/5f498b8e6331322d95acb493/1613676583208-7S1YG3L6TZMQQFX9U5N6/IMG_3372.jpg Blog - Are you feeling burned out? Here’s some tools to help! - Here’s some tools that can help us during those times when we feel like we’re in a funk: Talk - whether it’s to a friend, family member or a therapist - talk about how you’re feeling. Whether this comes naturally to you or you have to remind yourself to open up, talking about what’s going on in our lives and how that makes us feel is important. Workout but… listen to your body. On Friday, I went out for a walk and got home to finish up my workout and felt zero energy. Want to know what I did? I sat on the couch! Once in a while, it’s important to recognize when your body needs movement and when your body needs rest. Reach out to me if you need help determining this. https://www.kkpowerfit.com/blog/a2qu9nrsnt357hf3woe32nc92s43qw monthly 0.5 2021-01-21 https://images.squarespace-cdn.com/content/v1/5f498b8e6331322d95acb493/1611249626375-GMRT9SN34PR75B0I7HGT/Screen+Shot+2021-01-19+at+7.58.04+PM.png Blog - KKPowerFit News! What’s the surprise?! I’m now going to be sending out a newsletter to my clients with all kinds of fun stuff. This newsletter will be filled with recipes, workouts, healthy tips and referral incentives! I’ll also be running monthly specials that my clients can take advantage of. https://www.kkpowerfit.com/blog/rainbow-veggie-bowls monthly 0.5 2021-01-15 https://images.squarespace-cdn.com/content/v1/5f498b8e6331322d95acb493/1610738675733-S33K8O241MOLWO1KXM0E/IMG_3052.JPG Blog - Rainbow Veggie Bowls - Ingredients: Brown rice Kale Head of broccoli Head of cauliflower (3) Sweet potatoes (1) Avocado (1) Lemon Hummus (either homemade or store bought) Extra firm tofu or any lean protein such as salmon or chicken Dressing (any kind you like, I prefer lemon tahini that I get from the store) Sunflower seeds Nutritional yeast or coconut flakes https://www.kkpowerfit.com/blog/my-morning-routine monthly 0.5 2021-01-04 https://images.squarespace-cdn.com/content/v1/5f498b8e6331322d95acb493/1609781360572-QA48H77RM0QMVN5VC5ZC/IMG_2694.JPG Blog - My Morning Routine - Third- I journal. I start by writing down things I am grateful for. Then I tell myself 3 positive affirmations. For example, if I’m feeling overwhelmed and busy that day, I say to myself “I am calm”. Then I write whatever I feel like writing about that day. I then go to the book I mentioned above and I write in there as well. I like this book because it gives you prompts to write about and makes you think about examples and situations. https://www.kkpowerfit.com/blog/your-holiday-fitness-gift-guide monthly 0.5 2020-12-08 https://images.squarespace-cdn.com/content/v1/5f498b8e6331322d95acb493/1607460519949-BICUEFWVJXB7X55CYW88/746173AE-9F25-4686-8698-B345975D2C29.JPG Blog - Your Holiday Fitness Gift Guide! - Gift Idea #1: My favorite leggings from ae.com! These are called the Crossover Legging and come in all kinds of cute prints/solid colors. They’re super flattering and the material is stretchy and soft! Gift Idea #2: This black sports bra from Target is a workout staple! The cute braided detailing in the back is so fun. I’ve been loving the Joy Lab brand at Target and even found this one on sale. It can’t be linked on their website, but check the sale section at your local store! https://images.squarespace-cdn.com/content/v1/5f498b8e6331322d95acb493/1607460693630-7GEAXI61MP92FR2SZ99T/3E3EA57D-69B8-423B-803A-DC2587561946.JPG Blog - Your Holiday Fitness Gift Guide! - Gift Idea #3: If you know me, you know I’ve been a fan of Tone It Up since Karena and Katrina started their company years ago. I love of their protein, videos and products. I recently bought these ankle weights on Black Friday and I LOVE THEM. So many great glute and ab exercises you can do with them and they don’t take up a lot of space! Would make such a unique gift for someone… or yourself! Gift Idea #4: A KKPowerFit Personal Training Gift Card! This makes a perfect holiday gift or stocking stuffer. I ran a Cyber Monday special and will be running one again at the end of the week! Be on the lookout for a special sale :) https://www.kkpowerfit.com/blog/stocking-stuffer-or-stocking-buffer-lol monthly 0.5 2020-11-30 https://images.squarespace-cdn.com/content/v1/5f498b8e6331322d95acb493/1606745814213-VMFWCC9A2LVLIQ1L9OA0/IMG_2139_jpg.JPG Blog - Stocking Stuffer or Stocking Buffer (lol) - Reach out to me on the contact page of my website or on Instagram to purchase a fitness gift card. This can be for either a single session or a package. We will discuss scheduling and pricing once I hear from you. After we chat, I’ll send you a printable pdf version of the gift card! Reach out to me for Cyber Monday deals for single sessions, packages, buddy sessions and corporate classes! https://www.kkpowerfit.com/blog/pop-clink-jingle monthly 0.5 2020-11-24 https://images.squarespace-cdn.com/content/v1/5f498b8e6331322d95acb493/1606253934903-SQEWT6WOH4R85CNWSX5G/IMG_2051.JPG Blog - Pop, Clink, Jingle - The Jingle Fizz: Vodka or Gin Runny Honey (honey mixed with water) Champagne Cranberry Juice (as natural as you can find it with no sugar added if possible) Cranberries Mint leaves Ice Cocktail Shaker https://www.kkpowerfit.com/blog/baby-its-87-degrees-outside monthly 0.5 2020-11-10 https://images.squarespace-cdn.com/content/v1/5f498b8e6331322d95acb493/1605036420769-VGHHCWRBGTZPWE3V40MG/Screen+Shot+2020-11-10+at+11.24.34+AM.png Blog - Baby it’s 87 degrees outside - That being said: here are 2 ways to add a little more fun into your mornings! Wear festive pjs! Why not! I love these options from Target and Old Navy. Be sure to keep your eye on sales- I got the Old Navy one’s 50% off! https://images.squarespace-cdn.com/content/v1/5f498b8e6331322d95acb493/1605036727224-ZDTQZKC8QGFJZ0WPUVG7/Screen+Shot+2020-11-10+at+11.24.27+AM.png Blog - Baby it’s 87 degrees outside - 2. Make this coffee smoothie recipe to add a little pep to your step: In a blender/blender cup add: 4 ice cubes ½ banana ½ cup milk (any kind) ½ cup cold brew coffee 1 scoop chocolate protein powder (I like this one!) 1 scoop collagen powder Small dash of maple syrup Blend until smooth and creamy! Enjoy - and as always - tag me in your insta story with your coffee smoothie! https://www.kkpowerfit.com/blog/a-cozy-night-innbsp monthly 0.5 2020-10-23 https://images.squarespace-cdn.com/content/v1/5f498b8e6331322d95acb493/1603482507993-OV8NZWA6EVY05UKYNH7L/Screen+Shot+2020-10-23+at+12.44.34+PM.png Blog - A Cozy Night In  Step 1: Light tall candles (I like these unscented ones from Target), pour yourself a glass of wine or make a fun cocktail, and play some music that goes along with the theme of your meal. I made an Italian dinner, so an Italian playlist was the perfect addition. Step 2: Cook your meal and take your time. Enjoy the process! See below for the breakdown of the meal. Step 3: Set your table with your favorite dinner plates and add any candles, lights and decor to make it festive! https://images.squarespace-cdn.com/content/v1/5f498b8e6331322d95acb493/1603482533118-ZDXULT0XFEW5ODOMJMV8/Screen+Shot+2020-10-23+at+12.44.25+PM.png Blog - A Cozy Night In  Third Course: Dessert In my opinion, dessert is absolutely necessary to complete a cozy night in. It doesn’t have to be complicated though! I will take store bought ice cream and serve it in a cute ramekin dish with a sprig of mint to make it look nice. Sometimes those simple touches can really make something look fancy! Enjoy & as always, tag me in your “Cozy Night In” Insta story! https://www.kkpowerfit.com/blog/my-top-3-health-tips monthly 0.5 2020-10-15 https://images.squarespace-cdn.com/content/v1/5f498b8e6331322d95acb493/1602780538000-QN9DDPUGUXIR18E1612H/Screen+Shot+2020-10-15+at+9.45.58+AM.png Blog - My Top 3 Health Tips https://www.kkpowerfit.com/blog/welcome-to-my-pumpkin-patch-like-mtv-cribs-but-better monthly 0.5 2020-10-09 https://images.squarespace-cdn.com/content/v1/5f498b8e6331322d95acb493/1602263496228-GYO1O57W008F01UFFNTN/Screen+Shot+2020-10-09+at+9.55.27+AM.png Blog - Welcome to My Pumpkin Patch (like MTV Cribs but better!) https://images.squarespace-cdn.com/content/v1/5f498b8e6331322d95acb493/1602263495945-DLAXSOKMWJA99L1I7N72/Screen+Shot+2020-10-09+at+9.55.38+AM.png Blog - Welcome to My Pumpkin Patch (like MTV Cribs but better!) https://www.kkpowerfit.com/blog/8df16cfhfj0iypb0qzt693bkih3lcl monthly 0.5 2020-09-30 https://images.squarespace-cdn.com/content/v1/5f498b8e6331322d95acb493/1601502979790-AIG743OD1YIX6XXHAU4R/IMG_0199.JPG Blog - It’s Soup Szn Here’s what you need for Vegan Butternut Squash Soup: 2 cups Vegetable Broth 2 cups Roasted Butternut Squash, diced small (you can buy this prepackaged or even frozen to save time) 1.5 cups Almond Milk 1 cup Pumpkin Puree ½ Yellow Onion, diced small 1 Red Apple, diced small 1 tbs. Garlic, minced Spices- I love nutmeg, cinnamon, salt, pepper and paprika ½ can Roasted Chickpeas and Coconut Yogurt for toppings https://www.kkpowerfit.com/blog/its-called-fashion-sweetie monthly 0.5 2020-09-25 https://images.squarespace-cdn.com/content/v1/5f498b8e6331322d95acb493/1601057959706-F3DDZEILILWD6B2RFY8V/CEC2E170-F73C-4ED3-98FF-68570141F1E0.JPG Blog - It's called fashion sweetie!! https://images.squarespace-cdn.com/content/v1/5f498b8e6331322d95acb493/1601057968733-YLS4OWMY2E31GBUBS2TV/IMG-7282.JPG Blog - It's called fashion sweetie!! https://www.kkpowerfit.com/blog/the-kkpowertini-amp-the-kkpowerita monthly 0.5 2020-09-18 https://images.squarespace-cdn.com/content/v1/5f498b8e6331322d95acb493/1600386840175-IPX4XJY7UC4YDFBYZ4Z8/IMG-3615.jpg Blog - Team KKPowertini or Team KKPowerita?? The KKPowertini: 1. 1 shot gin, I like Henricks 2. 4 strawberries, diced in small cubes 3. 3 Mint leaves, chopped in small pieces 4. 1 shot Lime Juice 5. 1 tsp. "Runny Honey"- I take 1 cup honey and 1 cup warm water and mix until honey turns into a liquid. Store in fridge for future happy hours! 6. Ice https://images.squarespace-cdn.com/content/v1/5f498b8e6331322d95acb493/1600387084148-ETB9ENI9D9VC0GB6NELK/IMG-3621.jpg Blog - Team KKPowertini or Team KKPowerita?? - The KKPowerita 1. 1 shot tequila, I like Camarena 2. 1 cup fresh watermelon juice 3. 1 tsp. Runny Honey 4. 1 shot lime juice 5. Salt and Chili Powder (for a salted rim for the glass) 6. 2 slices jalapeno 7. squeeze of lime, and a slice of lime for top https://www.kkpowerfit.com/blog/blog-post-pumkin-spice monthly 0.5 2020-09-18 https://images.squarespace-cdn.com/content/v1/5f498b8e6331322d95acb493/1600368540549-USYAU8XZAK9E2P49U81T/IMG-3141.JPG Blog - Pumpkin Spice Up Your Life - Where my PSL people at?! 1 cup dairy free milk (almond, soy, cashew, or coconut work great) 2 tbs. Pumpkin Puree 2 tbs. Maple Syrup 1 tsp. Vanilla Extract Cinnamon and/or Pumpkin Pie Spice (add as much or as little as you like) https://www.kkpowerfit.com/about-kk daily 0.75 2021-04-22 https://images.squarespace-cdn.com/content/v1/5f498b8e6331322d95acb493/1598656749994-PWA6FBIXOLL905DSA6TD/IMG-5285.JPG About ”I work with you so no matter where you are, I can provide quality training and nutrition techniques tailored to your schedule and wellness goals.” https://www.kkpowerfit.com/reviews daily 0.75 2020-09-18 https://images.squarespace-cdn.com/content/v1/5f498b8e6331322d95acb493/1598819016703-44KJ40W469834G6BRP0J/IMG_6472.JPG Reviews https://images.squarespace-cdn.com/content/v1/5f498b8e6331322d95acb493/1598819037277-4MLVPGYF1BEW2317X4KZ/IMG_1238.JPG Reviews https://images.squarespace-cdn.com/content/v1/5f498b8e6331322d95acb493/1599184094429-768FP893UUS9CACN93SL/IMG_0344.jpg Reviews https://images.squarespace-cdn.com/content/v1/5f498b8e6331322d95acb493/1599242435767-QOECIP52ZYUGDFQFOPUW/alora-griffiths-zEAX0E0KJxs-unsplash.jpg Reviews - “KK and I have been working out together since the very start of my pregnancy. She was actually one of the first people I told I was pregnant! Every week she has pushed me to stay active but always guides and modifies the workouts based off of how far along I am and how I am feeling in my pregnancy. Her bubbly disposition and motivation has made staying fit and active during pregnancy a lot easier than I could have ever expected! She’s the best!” -Sammy, New York https://images.squarespace-cdn.com/content/v1/5f498b8e6331322d95acb493/1599242392905-PDLXMYB57BBW2U4FNUTS/gene-jeter-79nVN_Cmj3o-unsplash.jpg Reviews “I am usually a busy college student with way too many things to do and very little time for anything outside of my major. When quarantine started in my city and my school decided to go remote, for the first time all of my plans and events were cancelled. I began sinking into a hole of laziness with minimal movement. My mom suggested I start working out with KK and she made a specialized workout just for me and it was something I was able to do everyday. Training with KK was the one thing I could look forward to at the beginning of my week and has helped me continue practicing healthy habits for my last year of school!” - Savannah, Illinois https://www.kkpowerfit.com/kkpowerfit daily 1.0 2026-01-19 https://images.squarespace-cdn.com/content/v1/5f498b8e6331322d95acb493/53d511e3-683e-4b6b-a593-ad285678afde/KKPF+Headshot.jpg KKPowerFit - I provide virtual and in-person personal/small group training, corporate wellness classes and nutrition coaching. I love helping others become the healthiest versions of themselves! https://www.kkpowerfit.com/contact1 daily 0.75 2020-09-18 https://www.kkpowerfit.com/services daily 0.75 2022-10-17 https://www.kkpowerfit.com/nutrition daily 0.75 2021-04-22 https://images.squarespace-cdn.com/content/v1/5f498b8e6331322d95acb493/1619133835201-6CUYH89KGWR886UZ6RW7/IMG_4839.JPG Nutrition - Here’s something you need to know about me: I love to eat! Food plays such a key role in our lives and should be celebrated! We know that nutrition plays a vital role in the way we feel. But even more than that, eating well and fueling our bodies with the proper nutrients has huge benefits on both our short and long term health. In our nutrition sessions, you and I will take a look at your current nutrition practices and educate you on ways to meet your wellness goals. We’ll find methods to help you feel confident in your own kitchen & when looking at a restaurant menu. Schedule your free nutrition coaching consultation today! https://www.kkpowerfit.com/corporate daily 0.75 2026-01-19 https://images.squarespace-cdn.com/content/v1/5f498b8e6331322d95acb493/69e0e4bf-8cea-4874-a7fb-a3e78af50149/KKPF+Corporate.jpg Corporate - KKPowerFit Corporate Wellness is designed to help your team learn healthy tools to incorporate into their lives. We will learn easy and healthy lunch recipes whether you are eating them at home or bringing them to the office. We’ll practice stretches you can do at your desk & we’ll learn how to build ourselves an effective exercise routine no matter how busy your schedule is! When we incorporate healthy practices into our lives, oftentimes both our professional and personal lives are positively benefited. Contact for corporate options!