KSC Athletics

Just your friendly neighborhood coach reminding you that you’re allowed to enjoy eating off. You’re allowed to enjoy the extra snacks. You’re allowed to hit the drive-thru after shopping. You’re allowed to drink the whole carton of eggnog. You’re allowed to take training easy today because you still feel drained.... Be kind to yourself and your body post holidays. Going on a crash diet or punishing yourself during training is only going to create more anxiety and stress. This week, eat the rest of the peanut brittle, eat some extra veggies, LOADS of water, say something kind in the mirror, and do some fun workouts. #reminder #macrocoach #onlinecoaching #nutrition #bekind #happyhealthy #happyholidays #macros #nutritioncoach #fitness #gym #simple #realistic #achievable #positivemindset

Fall weather is here!!! Which means chili and multi-ingredient meals. Have you ever wanted to know how to add a multi-ingredient meal into your MyFitnessPal with ease? HOW TO ADD A RECIPE INTO MYFITNESS PAL... If you were wondering how to input a recipe with lots of ingredients and be able to track it. Here’s an easy video on how to add in your new recipe so you can stay on top of your macros! Step 1: Add Food Step 2: Click Create a Recipe and then +. Add Ingredients Manually. Step 3: Type in a title and number of servings it makes, then either copy and paste ingredients or manually enter them in. Step 4: Review ingredients pulled up and change/search alternative ingredients to match your sources. Step 5: Save recipe and add it to your day #kscnutrition #macros #simple #realistic #achievableonadailybasis #kscnutritioncoaching #realfood #fallfoods #delicious #macro #macrofriendly

You know how a toddler gets hangry and throws a tantrum when they are hungry??? YOU ARE NO DIFFERENT!! Only exception now is when you get hangry and turn into a Karen, you have a car a credit card, so you pull through the nearest drive-thru or binge eat whatever is available!! ... Sounds familiar, right? The easiest and most effective way to combat getting hangry is to pack snacks! And pack them like you’re a toddler. Kids need to eat every couple of hours and SO DO YOU! You should be eating a MINIMUM of every 3hrs and a MAX of every 5hrs. If it’s been a minute, you need a snack, Karen. Follow as I break down tracking macros. I’m currently taking on a few nutrition clients right now! Let me help you become the master of your nutrition. . . . #kscnutrition #ksc #kscnutritioncoaching #coaching #eatrealfood #nottoomuch #mostlyplants #simple #realistic #achievableonadailybasis #nutrition #macros #realife #eatrealfood #snackattack #snacksarelife #gym #fitness

Let’s talk about SNACKS One of the NUMBER ONE things I hear from clients when they are starting macros is they don’t know what to do about healthy snacks. It seems like a foreign world away from fatty granola bars, chips, and cookies. These are my FAVORITE pick snacks! They come in an easy snack pack, have variety, are easy to eat on the go, while teaching, at your desk, or in the car. Walmart has these in the fruit and veggie section and has TONS of options! Snacking... doesn’t have to be a wild chip binge, when you hit the door and come to your senses about an hour later with snack guilt. These make it simple and realistic to meet your goals. If you have a sweet tooth, some of these have chocolate, and the apples are a fan favorite! Follow as I break down tracking macros. I’m currently taking on a few nutrition clients right now! Let me help you become the master of your nutrition. . . . #kscnutrition #ksc #kscnutritioncoaching #coaching #eatrealfood #nottoomuch #mostlyplants #simple #realistic #achievableonadailybasis #nutrition #macros #funfood #snacks #snacksarelife #snackpack #macrocounting #fitforlife #fitfood #gym #healthynutrition #reallifefood #foodthatmatters

Obsessed! Look at how beautiful and controlled these prone grip pull-ups are. Nicole’s last cycle included a cluster set of pull-ups to get over the plateau and build her capacity, heading into double digits. This girl is a G!!! Unbelievable work ethic and mind set. She can also officially do more UB pull-ups than me. That’s pretty freaking cool! Great work @coleyfitz!! #ksc #killswitchclubathletics #kscstrong #teampoptarts #gainingguns #strongisbeautiful #flexing #gym #fitness #workout #pullups #gymmotivation #strongwomen #girlswholift

Beware when you spend too much time with KSC Place yourself around people that pour into you so much that you truly believe you can achieve anything you set your mind on. #ksc #kscathlstics #kscathlete #remotecoach #nutritioncoach #exercisescience #kinesiology #kinesiologist #professionalcoach #believeinyourself #greatnessiscalling #turnpro

Lazy Boy Scout Breakfast. I am a lazy meal prepper. If it takes too much effort or too many ingredients, keeping up with it weekly just won’t last. I struggle getting in enough protein early in the morning, so I wanted to make something simple, protein packed, and low in carbs and fat. 4 Ingredients:... - Diced Ham - Egg Whites - Eggs - Frozen Shredded Hash Browns. SWIPE for process, MyFitnessPal Recipe List, and MACROS Instructions: - Mix egg whites, ham, and hash browns. Whip whole eggs separately and then add to mixture. - Spray muffin tins REAL WELL! Bake for 35-45mins at 350. Per cup: 11.5g Protein (I eat two for breakfast). 4g Fat. 7g of Carbs. Try these babies out next week for your prep!

The last couple of weeks of the holiday season are the most packed and often the most stressful time of year. This also ends up being a time where people either throw in the towel until the beginning of the New Year, or hold tight to their goals. Here’s some helpful tips and tricks to navigating the holidays! I always tell my clients to expect the cookies and extra treats, but when we prepare it makes life breezy and gives us the ability to enjoy the cookies Follow as I... break down tracking macros. I’m currently taking on a few nutrition clients right now! Let me help you become the master of your nutrition. . . . #kscnutrition #ksc #kscnutritioncoaching #coaching #eatrealfood #nottoomuch #mostlyplants #simple #realistic #achievableonadailybasis #easy #gymnutrition #realfood #reallifeeating #enjoytheholidays #gym #fitness #weightloss #undereating #nutrition #macros See more

Pumped for this week’s grocery haul. $100 of groceries we will use this week and some frozen things for a couple weeks after. Weekly Staples: 3-4 types of protein. Ham, chicken thighs, cottage cheese. 3-5 types of carbs. Fruits (), fiber wraps, sweet potatoes, hash browns, variety of veggies, rice.... 3-4 types of fats. We tend to lean towards fats that are higher in protein as well. Whole milk , hummus, habanero almonds, cheese, and heavy whipping cream. For my clients, I always tell them to keep some core staples of protein, carbs and fats in home to easily hit their macros. If you’re balling on a budget or shopping with the intent to keep meals simple buy single ingredient foods you can prep and make into lots of different recipes. That way you aren’t stuck to making a new meal with brand new ingredients each night or ending up wasting food. Follow as I break down tracking macros. I’m currently taking on a few nutrition clients right now! Let me help you become the master of your nutrition. . . . #kscnutrition #ksc #kscnutritioncoaching #coaching #eatrealfood #nottoomuch #mostlyplants #simple #realistic #achievableonadailybasis #nutrition #macros #gymlife #weightloss #lean #strengthathlete #gainingmuscle #strongisbeautiful #foodforthought #gym #fitnesslife #fitmama #healthymama #healthywomen

K.I.S.S. Is my motto for meal prepping and staying on track. The simpler it is, the easier it is to follow and be compliant. Getting back into the swing of prepping I made it as easy as possible. Prep consisted of: - Roasted Thyme Potatoes ... - Roasted Rosemary Carrots - Skillet Green Beans - Pre-cooked Ham - Reverse Seared Deer Loin - Paleo-ish Banana Muffins Everything either needed no to minimal (5-10mins) prep time and were shuttled into the oven to cook. I’m a big fan of making a mass amount of things and either weighing/measuring what I need as I go so I can change up my day or weigh/measure before hand so I can easily grab, input, and go. Makes it easy to know what I’m eating and know what I’m getting when I keep the menu simple and to the point. Follow as I break down tracking macros. Become the master of your nutrition. . . . #kscnutrition #ksc #kscnutritioncoaching #coaching #eatrealfood #nottoomuch #mostlyplants #simple #realistic #achievableonadailybasis #nutrition #macros #gym #fitness #foodarefriends #bettereating #healthierlifestyle

Raise your hand if you’re taking full advantage of the beautiful weather Tag me in your home gym setup pics! I wanna see your set ups. #ksc #kscathletics #teamksc #killswitchclubathletics #remotecoach #onlinecoach #nutritioncoach #garagegymlife #garagegym #gymlife #fueledbyhardwork #gettowork

Things that make a nutrition and remote coach HAPPY! This girl has worked her TAIL OFF to see some incredible results! I’m so impressed with her consistency and willingness to constantly pursue excellence. She’s going to be quite an incredible athlete. . . . #kscnutrition #ksc #kscnutritioncoaching #coaching #eatrealfood #nottoomuch #mostlyplants #simple #realistic #achievableonadailybasis #nutrition #macros #gym #lifestyle #fitness #nutritionmadeeasy #realresults #happyclients

These are the most beautiful cleans Sara has made so far in her lifting career #ksc #kscathletics #kscweightlifting #weightlifter #weightlifting #gym #ssc #strengthandconditioning #springfieldmo #strongwoman #strongisbeautiful #girlswholiftheavy #killerweightlifter #liftheavyoftenasineveryday #usaw #usaweightlifting #usawcoach