Blog Posts

5 Quick Tips To Slim Down Before Summer

4/22/2019

1.) Eat “Bulky” to Slim Down.  Choosing “big” and bulky foods such as fruits, vegetables, soups, and salads will fill you up without packing a lot of calories. These foods are filled with fiber and water, as opposed to “smaller” foods that tend to be sugar-rich and dense with calories.

Many studies have shown that our hunger tends to be satisfied by eating a certain volume of food, (4-5 pounds per day) rather than the amount of calories per meal. Conclusion: Eating more bulky foods will help to curb your hunger and help you to lose weight faster.

2.) Snack Smart.  When starting any weight loss program, cravings can absolutely kill your diet! When you are craving fat-rich or calorie-rich foods, try and find a lower calorie food to pair with it. For example, when craving chips, eat it with lots of healthy, fresh salsa (which is low in calories and will fill you up!)

The good news is, as your body gets more accustomed to eating nutrient rich foods, you will crave these sugars less and less. This very important for long-term weight loss.

3.) Heat It Up For Breakfast. Oatmeal and other hot cooked cereals have only 1/5th the calories of dried cereals. Hot cereal packs around 300 calories per pound where dry cereals can contain 1,400 up to 2,000 calories per pound! In addition, hot cereal is more filling and can be a very nutritious way to start the day. A great addition to any weight loss strategy.

4.) Pasta over Pizza.  Pizza dough is very dense with calories, containing around 1,250 calories per pound. This is not even including the cheese, tomato sauce, or any toppings. Pasta is a much more health conscious choice when eating Italian. Your typical pasta dish, including the tomato sauce and vegetables will take you down to around 600-700 calories per pound.

5.) Focus on the breathing. Did you know that fat loss happens mostly via exhalation? Whether you're doing a K-Fit HIIT workout or going on a walk around the block, make sure you're huffing and puffing a little in order to kick start the fat burning process.

Despite what some "experts" say, there is no mystery fat burning zone. You are burning fat the moment you start moving (the ratio changes as you exercise; the further into the workout, the more fat you burn). Focus on activating bigger muscle groups by doing squats, pushups, lunges, rowing, biking. Weight bearing exercise will also help to maintain/ increase bone density which is very important to help prevent osteoporosis. Try to find at least 15 minutes in your day to do some form of exercise. Good for the body, good for the mind.

If you're looking for other ways to slim down, make sure to check out our 28 Day Summer Slim Down Challenge starting next month. Our last round in January saw participants lose an average of 9.5 lbs (click image below for details).

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8 Simple Tips To Achieve Your Best Shape

4/10/2019

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The idea of getting in phenomenal shape is usually an overwhelming thought by many. There's a tendency to think that only that gruesome Rocky type of workouts and eating oatmeal, kale salads, and salmon daily is the only way to get in amazing shape.

Nothing could be further from the truth.

Sure, you need to find a different gear to operate from, but getting in the best shape of your life does not require that obsessed mentality.

Most of the things that you can do to fine tune your body & health are relatively easy and it can be implemented right away.

Here are 8 things to help on your quest:

1.) Shift your focus to habits, not end goal.

Most people get caught up in the final goal (ex: losing 30 pounds) and completely lose sight of the process. It starts with a single step. It may be putting the alarm on, then getting out of bed when the alarm goes off, putting your running shoes on, and so forth.

Reverse engineer the process and visualize each step.

The focus should be on each action step, not on the end result. Focusing on the process will eventually take you the finishing line.

2.) Get Specific.

Instead of saying: " I want to lose 30 pounds." Be more specific by placing specific timeline and actions.

"I want to go to the gym 3x per week for the next 4 months and drop my junk food habits by 50% each week and add one more vegetable to my plate each day"

Break down your ultimate goal into daily goals and cross them out (actually do that in a calendar) each time you complete them. Every nutrition challenge we've had, we require participants to mark down an "X" on a google sheet doc if they completed the day without sugar, alcohol or over 100g of heavy starch.

The result is incredible and so consistent year after year; the people that mark down daily are more psychologically in tune and conscious of what they are eating and over 80% of participants that mark down their daily "X" during the entire challenge lose the weight required.
That's what builds momentum! Speaking of which...

3.) Momentum Creates Motivation.

Despite what you may have been taught to believe, motivation doesn't just happen. You have to create it.

Sometimes motivation comes from watching others practice a behavior that we want to adapt, but that is very short lived.

A more sustainable way is learning how to develop our own motivation by building momentum with the 'just do it' attitude.

Have you ever started washing a couple dishes and then ended up cleaning a few extra, then wiping all the countertop, stovetop and even microwave? Or you started cleaning something out of the garage and found yourself tackling boxes even 2 hours later.

That's momentum in action and the hardest part is starting out. Once you get going, you start to immediately build motivation to finish the project. This works amazingly well for workouts too. Just get your butt to the gym! Once you're there, you're going to do something.

At K-Fit, you don't even have to think, we'll have the workout of the day all planned out so all you need to do is show up!

You know our coaches will make you do something once you get there =)

4.) Plan it out.

This one is so important. Simply putting on the schedule when you're going to workout or when you're going to do your meal prep can change your life.
Speaking of meal prep, that is the number 1 way to start eating healthier.
There are several key reasons why everyone should be doing meal preps:

-Saves time during the rest of the week
-You're able to plan MUCH healthier meals
- You're able to practice (and teach others) eating in moderation
-Saves money from eating out. You're also able to buy the proper ingredients without having food going to waste.
-You can spend time on things that really matter (instead of spending 1-2 hours every night in the kitchen after a long day).

I recommend reading the blog, checking out some Youtube videos (HERE is a good one), buy some bento boxes (plenty HERE) and get to work!

Initially, the first couple times you do it, it may take a little longer...but once you get the hang of it, you'll be doing it on a weekly basis.

Did you now that here at K-Fit we have our very own master chef on call? Well, not technically, but we do have an incredibly talented chef, Theresa Rowland who's a member (and is awesome!). She will sit down with you and your family to come up with some meal prep and recipe ideas suitable for your lifestyle. Email me if you're interested.

5.) Reduce Decision Fatigue.

Let's face it, you have enough on your plate (no pun intended) with several decisions that you have to make all day long. Decision fatigue is a real thing and it affects us the most when we're hungry and also when we're tired (usually at the end of the day).

Decisions based around food and what to do eat can be very draining, especially when you're hungry or for some people hangry.

And when that happens, we usually make the wrong decisions.

Shift your decision making to things that are more important in your life. In regards to food, follow #4 to plan it out so you can add structure to your nutrition and achieve a level of health you've never experienced!

6.) Front load your calories.

Aim to eat most of your daily calories before 3pm (at least 3/4 of it). If you’re not exercising, try to eat your complex carbs for breakfast and lunch. If you do workout, add a serving of complex carb for dinner time. Veggies (which are carbohydrates) can be consumed at any time. Legumes also make the winner's circle and can be consumed at any time since they are very nutrient dense.

7.) Clean your environment.

Simple and effective. Out of sight, out of mind. If you leave that pint of ice cream in the house, you will eat it. Get the junk out of the house, and you'll improve your eating habits 10x!

8.) Maximize Your Workout Time.
Many of us don't have the time to workout for hours on end. We want to get in, get it done, and get out (hopefully feeling better than when we came in). Now, this can be done in many ways, but the very best way--in my very bias opinion--is K-FIT HIIT.

The K-Fit HIIT was originally designed as a low impact, high intensity cross training workout for a group of runners I was training. Little did I knew, it would become the studio's signature class with 28 sessions weekly.

Over the years, I've seen some pretty incredible transformations in participants' weight loss, muscle tone, energy level, blood panel readings, and simply overall well being.

You get core, full body functional training, interval sets utilizing both pull/push levers of the body and some pretty awesome coaches to make sure you're doing it right, and turning it up just for you when you need it. Oh yeah, and you'll be burning no less than 500 calories per session.

If you can't get into the studio for the K-Fit HIIT, just make sure to add some intensity to your workouts. Even if it's just a walk, throw some speed walking or jogging pick ups.

Then find a bench after your walk and do some step ups, pushups and dips.

The more muscle groups and energy systems you can engage, the better the results.

And remember, fat is lost via exhalation, so as long as those heavy breathing sessions outweigh the heavy eating sessions, you'll be in good shape. Literally.

Choices are all up to you. With nutrition and fitness you have the power to choose and absolutely change your life. Take advantage of these choices.

Committed to your health,
Coach Kendrick

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22lbs Leaner and Stronger

4/3/2019

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Every so often, we like to acknowledge a member of K-Fit that has put in that extra effort. Someone who not only embraces our culture so well, but also inspires other members with their positive energy and fitness work ethic. Brittany is one of those people and this month we wanted to put the spotlight on her.

Let's dive in and learn a little more about Brittany and how she developed a healthier lifestyle, got significantly stronger and even recovered from injuries in the past year at K-Fit.

1) Where's your Hometown?

My home was in Newark, CA, but I went to school in Palo Alto and then Fremont, CA.

2) Share 3 Fun Facts about yourself.

Born in Panama.
I have 2 dogs, 2 cats, and a snake.... but it's not enough pets.
I got to do an exclusive interview with Allen Ginsburg for my college radio news show.

3) Favorite (Healthy) Food

Homemade "refried beans" made with a combination of pinto and black beans, tomatoes, onions, garlic, salsa and a smidge of butter. It's about half vegetables, but all pureed together so my kids don't realize!

4) Share a little about your story...

I grew up in the East Bay, then moved to New York for college. I lived on the east coast for 9.5 out of 11 years, and the other year and a half I was living in Taiwan. My husband and I met in college, so we like to joke that fear of actual dating will keep us together. I wasn't even able to manage parties and bars. While we were living in Taiwan, we had the opportunity to travel throughout southeast Asia and see some of the most amazing sites in the world. We hiked along the top of the unrestored section of the Great Wall of China and didn't see another person for hours.

We travelled by boat from Thailand to Cambodia and saw as the scenery became more and more poor until even basic farming knowledge had clearly been lost. We got to try such an astonishing variety of food, including a sautéed spider that tasted like soft-shell crab.

At Angor Wat, our local guide (we couldn't resist hiring him - his name was Sauron, and we are huge Lord of the Rings fans) would mock the foreigners running along the river for exercise. "Nothing is chasing them! Why do they run?" he would ask. Obesity is not a problem there, and locals routinely scale palm trees to collect coconuts. I never got used to seeing men with machine guns walking the streets of Myanmar. And the Malaysian movie-rating system was so different we were mesmerized.

I am now a pediatrician, having done medical school in Philadelphia and residency in Oakland. After residency, I spent about a decade working with sick newborns a Lucile Packard. My group would attend high risk deliveries, do newborn resuscitation when needed, and then take care of those babies who were sick enough to need hospitalization but not so sick that they needed a neonatologist.

I loved the work - I got to save a life on a regular basis and yet 95% of what I did was happy.

However, this was also when I started learning that I need to listen to my body. Changing circadian rhythms (going back and forth between day and night shifts) was hard on me, and started making me sick. Choosing to leave Stanford was difficult, but it was the start of my journey towards better health. I now do part-time work in urgent care at Santa Clara Valley Medical Center and I am launching a new business called Newborn Transitions. I will get to incorporate all my passions - newborn medicine, lactation, and working with families to make early parenting less stressful.

5) What do you love most about Studio K-Fit ?

The ever-changing combination of exercises makes every workout different, and moving between the stations prevents boredom for those of us with a short attention span.

6) Least favorite exercise or piece of equipment..?

Anything involving step-ups... it reminds me how far to go I have on my core stabilization!

7) Has losing all that weight changed your view of fitness and nutrition?

So far, I have lost 22 pounds in the year since I joined, and this is the first time I have ever successfully lost weight in my life. What has changed the most in my view of fitness and nutrition revolves around patience and forgiveness.

I used to create strict diets for myself with intense workout regimens, and then I would have a bad day (usually around day 3-4), break the diet, and feel bad. It would all unravel from there. Learning to try and make small changes, and then be okay with occasionally breaking the rules for special events, has made all the difference.

And hydration - I never really realized how much I would crave sweets when I was thirsty. Starting the day with a big glass of water has changed a lot about how my body functions during the day. I have learned to incorporate vegetables into every meal, even breakfast, and it has helped my energy level a lot.

Studio K-fit is also the first time I have ever regularly done any weight lifting. I have noticed my shoulders getting more stabilized, my stance being stronger, my posture is better and my core is much stronger. When I started, I would wake up every morning with a sore back, and sleeping on my back was an impossibility - every time I tried I would wake up with a spasm in the middle of the night. I threw my back out every time I tried doing sit ups.

Now, I can make it through 30 sit ups during a workout with punches, and it's just another exercise. I sleep on my back comfortably - which is a lifesaver since I have shoulder injuries - and I save a shocking amount of money in chiropractic bills. Studio K-fit almost pays for itself in that respect!

8) Has your workout schedule changed and what motivates you to get your workout in after a long day?

I started off trying to come in at 6:00am one day a week, and I have learned that a schedule like that will never be sustainable for me. I recognize that I don't do well early in the morning, and so I do later morning workouts. I also no longer need to motivate to come in; the atmosphere is so pleasant and I feel so good when it is done that I look forward to my workouts.

Initially, I was honestly motivated by the fact that I was paying for it. If I'm paying for it, I have motivation to do it or it's money wasted. At least if it's a class and someone knows I'm supposed to be there. This probably comes back to the accountability that we talk about. If I am scheduled to be somewhere, I make a point to show up. I have always thought that 90% of accomplishing what we set out to do in life is showing up.

9.) What you tell someone who is intimidated or discouraged in their fitness journey?

When it comes to exercise, if you don't enjoy it, you won't do it. Don't force yourself into an activity you hate. There are a million different ways out there to exercise, and various magazines will tell you every week what new thing is "the best." The best exercise is the exercise you will do. For me, the positive environment, knowledgeable trainers and good people at Studio K-fit make all the difference. The other thing I remind myself is that, although it is important to set goals and achieve them, I spend more time on the journey than at the finish line. I like to keep the journey interesting.

One of the things I have most appreciated about Studio K-fit is their willingness to accommodate injuries. After my injuries, the first thing my physical therapist asked me, with a smirk, was whether or not the workout studio had asked me to not come back.

Apparently, that has happened to a lot of his patients with their workout places not wanting them there while recovering from an injury because they are a “liability.” I am extremely grateful that K-Fit's approach is to accommodate and help rebuild. They trust and support their clients, which helps cement loyalty... at least from me.

Brittany

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De-stress & Organize Your Life For Healthier Living

3/21/2019

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Have you ever read The 15 Invaluable Laws of Growth by John Maxwell? It’s a GREAT book that has several powerful messages.
In chapter 7, John says "Most people allow their lives to simply happen to them. They float along. They wait. They react. And by the time a large portion of their life is behind them, they realize that they should have been more proactive and strategic."

I think we can all relate to this as most of us have been guilty of simply floating along reacting to everything that happens. But when it gets out of control and we feel the stress building up in our lives, we have to step back and look at our lifestyle systems.

What are Lifestyle Systems? It's kind of like systems in business, but for our own lives.
You see, most businesses cannot succeed without two things in place.
1.) A team of value adders that share a clear vision for the business.
2.) Systems in place so that every team member knows what is going on and customers know what to expect when they come in.

We can establish a similar gameplan in our lives. First, by taking the time to put down clear values that matter to you and your family. This starts by writing it down and reviewing it with everyone in the family. These can include:

Dinners together during the weekday
Sharing something that everyone is grateful for first thing during breakfast
Doing at least 1 family hike per month
Eliminating social media use after 8pm
Sharing weekly chores

Besides the family system, you can also establish some personal systems in place:

No answering emails or going on social media within the first and last 2 hours of the day (this is a game changer)
Read 10 pages of a personal development book daily
Listen to at least 10 minutes of a positive podcast daily
Exercise for at least 20 minutes a day (a mindful walk counts!)
Think of one thing you're grateful for before going to bed
Volunteer your time once a month in a local organization

Every thought we have primes our behavior and the actions we take. If we fill our mind with toxic news daily, hang around people who complain about life extensively, join in those who gossip all the time, and carry on a sedentary life--by constantly justifying it with the "I don't have time" excuse--then life is going to run you and stress will continue to accumulate.

Instead, I encourage you to take charge.

Establish systems in your life. Although the structure seems apprehending at first, it actually allows for more freedom and much less stress when you know what's coming your way. If the first thing you do when you get up is check your email, you are priming yourself for the work that someone else has for you.

Instead take 10-30 minutes to yourself to meditate, pray, stretch, practice gratitude, go on a walk or journal. If you can't do it first thing in the morning, find a gap somewhere in the day to make this happen. This act alone can have a massive positive impact in your life.

Tony Robbins said: "If you don't have 10 minutes for yourself, then you don't have a life."

I agree.

I'm curious- Are there any current lifestyle systems in your life that work really well? Or any you'd like to add?

"Every day, stand guard at the door of your mind, and you alone decide what thoughts and beliefs you let into your life. For they will shape whether you feel rich or poor, cursed or blessed.” -Jim Rohn

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The Fit Identity

10/22/2018

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Here’s something to ponder- the thoughts that float through your mind on a day to day basis are not your thoughts. They are THE mind. Not your mind. The mind. Sounds simplistic, but one thing to realize is that thoughts don’t hurt you. It’s your attachment to them which creates a strong enough emotion that may hurt you.

Why is this important and how does it relate to your fitness and overall wellness? Well, the moment you start to identify with the thoughts about how you're overweight, out of shape, and have no time for anything because you're a busy parent, that's the moment you turn your biggest asset against you. The mind.

All beliefs carry with them consequences.

The chokehold is your psychology. If you attach to your thoughts, you start to believe them. Thoughts aren’t necessarily facts. Most of them are assumptions.

The financial stress of money brings on many stressful assumptions that you won’t have enough to pay rent or put food on the table.
Now, how many people throughout history do you think has had those thoughts? Too many to count. Often times, the thoughts that worry us are simply thoughts of the mind.

Worry is not the problem, because simply eliminating worry is an impossible thing to do. The act of worrying allows our brain to think through problems of life.

The question is, are you being resourceful and actually doing solution based thinking when worry hits. Or, are you passively going down that rabbit hole of victimization and 'woe is me' thinking.

Hang around a person that smiles, makes jokes and shows genuine interest in you. It’s nearly impossible to not feel good. Now, go on a walk with someone who is sharing the daily news and talking about the end of the world as we know it.

I think all of us know both of these types of people, and most of us would much rather spend our precious time with that individual who brings out the best in us. A person that doesn't trigger our fears, but rather engages our sense of hope.

Feeding the stressful thoughts encourages the “Someday” syndrome.

Some day, when I have enough money….
Someday, when I have more time…
Someday, when I find the right connection…
Someday, when politics are more stable…
Someday, when I lose the weight and have the body….

The someday syndrome is a direct result of believing your stressful thoughts and attaching it to your identity.

When it comes to your fitness, how do you identify yourself? Are you the, "Oh, I'm just lazy; not athletic; it's not in my genes; too busy with work" kind of person?

Or do you become resourceful when the mind starts to play tricks on you, and you tell yourself:

"Yes, I'm busy with other aspects of my life, but I know for certain that my exercise routine will boost me physically, mentally and emotionally and I'll be better for it, so I'm not going to skip out. Even if it means doing 5 minutes of an activity".

The strongest force in our personality is the need to stay consistent in how we define ourselves. If you're consistently putting negative labels on yourself, you start to believe it and become it. The same goes for the opposite. Believe in a positive you. Believe in a dedicated and disciplined you. Believe in the transformational you.

That's when breakthroughs happen. And no, you're not too old for those.
Keep training smart.

Committed to your health,
Kendrick

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6 Ways to Improve Your Life With The Defense-Offense Mentality

10/9/2018

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Back in 2017 Super Bowl LI featured the Atlanta Falcons vs New England Patriots led by Tom Brady. In the first half, the Falcons were in total control...handling both ends of the field. In both defense and offense, the game looked very lopsided. It was almost as the Patriots had forgotten they were playing for a Super Bowl.

By halftime it was 28-3 for the Falcons. Total domination. Total control. That second half proved to be one of the best comeback in football history.

Tom Brady took it to the next level. The Patriots had finally woken up and were playing like champions. They built an amazing momentum that carried them to score in the final minute and take the game into overtime. They continued that momentum to eventually win the game.

After the game, much credit was given to the Patriots amazing offense, including their leader Brady. What was not mentioned too often was how the Patriots defense was able to prevent the Falcons from scoring any points the second half. That Super Bowl win was indeed a total team effort.

They say offense wins games, but defense wins championship. I think both are equally important, although in different doses depending on the situation.

Knowing how to balance those two in the game of life is key to living your best life.

Much of what we do, we do either in offense or defense mode. Examples:

We are either in offense or defense when we’re driving.
We are either in offense or defense in the middle of an argument.
We are in offense (proactive) or defense (reactive) when challenges arise in our lives.
We are in offense or defense when doing business; marketing for new clients or maintaining current clients happy, respectively.
We are in offense when making money or defense when saving money.
We are in offense when eating clean or defense when exercising (for those that exercise to prevent weight gain) or defense when we go on a cleanse or quick diet.

Now, everybody has their strong suit. In sports if you’re a great defender, you may not be the best forward, but that doesn’t mean you can’t score goals.

What happens if for some reason you find yourself as the last player standing between the opposing team who has the ball and your goal? Do you just say in your head...oh I’m out of position, if they score, it’s not my fault.

No! You step up and get the job done. In order to do this you need to fine tune your weakness so you can become a more well rounded player.

Sometimes you need a little bit of both such as when dealing with money. Saving money falls in defense mode while making money falls in offense mode. You need both in order to be financially savvy.

Which mode of living drives your life? Can the opposite be improved in order to improved certain areas of your life?

If you’re an aggressive driver and react to everyone that cuts you off, can your life be improved if you’re able to build a buffer and said to yourself “You know what, there’s probably going to be X amount of fools on the road today, let’s just prepare for that”

If you’re constantly trying to prove yourself, regardless if you’re really right or not, does that ultimately enhance your life?

When something happens in your life, do you victimize yourself and let that event define you? If that’s the case, you’ll find yourself playing deep defense your whole life. Perhaps it would be healthier to separate who you are as an individual from an event that happened. Ie: Getting fired from a job is an event. It doesn’t define who you are. A divorce is an event. Getting a promotion is an event. You being a loving parent is a quality of who you are. You being generous is another quality.

Defend when you need to, but recognize when to counterattack. Games can turn around on a solid counterattack (just watch the replay of Belgium vs Japan this past World Cup on the last goal of the game).   Life is very much the same way. Have the courage to carry onward.

You see, events in our lives can be quite stressful, yet working on developing the best team within you can elevate your life to new levels.

Ways to improve your life with the defense/offense mentality:

1. Instead of waiting for a special occasions (birthday, anniversary) to do something special for your significant other (defense mode) try to surprise him or her out of the blue (offense mode).

2. Instead of completing the bare minimum (defense mode) of what your boss asks of you, go one step further and do a little extra. Always give your best. It will be noticeable and it’s definitely playing offensively. It may just score you some extra $$ in the future.

3. Instead of reacting to social media, daily news, gossip first thing in the morning (defense mode), try to establish a power hour in the morning where you get up a little bit earlier and do some meditation, reading, journaling, exercising (offense mode). I guarantee that practice alone can help you live a much more emotionally balanced life.

4. Instead of leaving on time (defense mode), give yourself a buffer and leave 5 minutes earlier (offense mode).

5. When you walk into a room, even if you don’t know a single soul, bring that smile that you’d like to see reflected back at you. Don’t wait for the hello (reactive), instead put forth that proactive kindness. It’s underrated, yet a very powerful trick to improving your life...and also making someone’s day.

6. Limit ruminating on the thoughts inside your head. They are often set off by sheer fear repeated over and over. Whatever you focus on expands. Instead, step outside yourself and do something for someone else. Whether you give your time to the local shelter or money to a meaningful charity, those are actions that can help you feel good.   It feeds the soul and helps put a true perspective in your life.

Remember, awareness is the first step.   If you’re not happy with something in your life, take a look at what mode you’re idling on. Are you in constantly in defense mode or on the offense? Do you need to balance things out? What happens if you flip the switch like Tom Brady and the Patriots did in that memorable 2nd half of the Super Bowl?

Do not give the past the power to define you. As Maria Robinson said: “Nobody can go back and start a new beginning, but anyone can start today and make a new ending.”

Go Get It!

Coach Kendrick

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How To Spot Reduce Fat

8/9/2018

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I want to workout and get my arms tighter! Let’s work on the abs so I can lose this belly! What are some exercises to make my legs skinnier?

These are comments and questions I get on a weekly basis and although the industry (magazines, celebrities, shows) will tell you ways to “tighten” a specific body part--because after all that is what sells--- the physiology of fat loss doesn’t work that way. We can’t “spot reduce” fat in certain areas of the body.

I wish it were that simple, but the truth is that everyone is genetically predisposed to storing fat in certain areas.

But hang tight, I’ll share what does work in a bit.

We usually lose the first layers of fat from the place it was last stored….so if when you gain weight, the first place it goes is your belly, then it most likely will be the last place that fat loss will occur.

While research has shown that training a specific muscle results in increased levels of blood flow and lipolysis (breakdown of fat cells for energy) in the specific area, it’s not large enough quantity to make a significant difference.

Fat loss occurs in a whole body fashion. You create the proper internal weight loss environment (a calorie deficit) and your body reduces all over the body (order based on genetics) with certain areas reducing faster than others.

Working out a specific muscle will burn calories and will help develop the muscle, but the fat layer on top of the muscle can only be significantly shed off with the proper diet.

Sorry to break it to you, but doing endless amounts of crunches will not give you that summer flat stomach that you may be after.

Another misconception that some women have when lifting weights is that they’ll get bigger. Some of them are sternly convinced that whenever they do certain exercises (ie: squats) their legs get bigger...so they shy away from heavy weights and only do cardio...leading to some muscle loss and not truly addressing the root cause.

Going back to that fat layer on top of the muscle idea, the reason some women feel like they are getting “bigger” around certain areas after adding weight training is because the muscles are getting developed, but the fat layer has not been addressed via proper diet. The developed muscle pushes out the fat layer, giving it that “bigger” visual. In addition, whenever you start a strength training program, the muscles tends to hold on to water which is used for both protection and repair.

Now to be fair, genetics once again plays a role in how much muscle you can truly gain, and some women do indeed gain faster than others, but most often than not, it’s the fat layer effect that gives that “bigger look” to the muscle.

So how to train in order to maximize overall leanness?

1.) Accept the fact that genetics plays a role in the shape of your body. And please don’t tell me you have fat genes and that’s why you can’t lose weight! With the right discipline and protocol, you CAN become leaner and stronger.

2.) Establish a Healthy, Balanced Diet. Focus on adding lean meats, lots of veggies and some fruits (preferably the high fiber ones with skin), plenty of healthy fats (nuts, olive oil) and complex carbohydrates. Don’t shy away from carbs, it always backfires. Besides, both your brain and muscles need lots of (healthy) carbohydrates.   Aim to reduce sugar and alcohol consumption (the two main offenders in weight gain).

3.) Focus on Compound Exercises. These are exercises that utilize more than one joint in the body. Examples include squats, deadlifts, pushups, pull-ups, lunges and step ups. Cardio includes running, rowing, biking, skiing and swimming.

You get a bigger bang for your buck by engaging several muscle groups during a certain move. That's why we focus primarily on those types of exercises during the K-Fit HIIT workouts.

4.) Add interval training. There is a reason why celebrity trainers use this method of training to get their Hollywood clients ready for camera. It works and it works quickly. Interval training helps accelerate fat loss by burning more calories during an exercise session. Don’t forget to make smart decisions in the kitchen afterwards in order to reap the ultimate rewards.

Strategize correctly, but keep it simple. Create motivation by creating momentum in your fitness program.   Start with a walk. Make some healthier choices when eating. Start inching your way towards the weights section and add some interval training to your life.

Let me know your questions!

Committed to your health,
Kendrick Ribeiro, MS, CSCS
Studio K-Fit

PS-- If you're ready to take your fitness to the next level and would like to try a super effective, low impact, interval training program, contact us for your FREE trial of our K-Fit HIIT workout.

PPS- If you'd like to receive a free copy of the K-Fit nutrition guide (below) to help you start eating cleaner, just shoot us an email and we'll send it right over.

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6 Ways HIIT Workouts Transform Your Body

8/2/2018

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In the past couple decades or so, many forms of fitness programs have come along in high hopes of winning your approval and convincing you that they have the secret sauce to your weight loss and toning up goals. Everything from the heart rate based “fat zone” to heavy lifting to bar workouts that promise participants a dancer’s body if they just struggle through 800 mini reps of squats, lunges and eye winking.

As a trainer and an avid student of exercise physiology and psychology, I feel it’s my duty to share the facts (aka-science) while also sharing what is the very best form of exercise to improve overall health.

First off, if you’re sedentary and haven’t done anything for a while, almost any kind of workout (even walking) will do the trick and help you lose weight (assuming diet is on par).

Yet, if you’re already somewhat active, the science still points to High Intensity Interval Training (HIIT) as the very best way to get in shape, and there are tons of research backing this up.

The most intriguing ones I think are the studies highlighting the effects it has on brain cell regeneration.

The design of the K-Fit HIIT workout is derived from years of personal experience with clients and a heavy dose of reading and researching the best ways to get in shape, not only from a physical standpoint, but also mentally and emotionally.

It’s different than the traditional HIIT workouts because it includes low impact exercises (rowers and bikes) as opposed to the traditional high impact running/sprinting, box jumps and jerks.

It’s a style of interval training that does wonders to the body.

Let’s look at 6 ways HIIT workouts are the very best way to get in shape:

1.) HIIT workouts trigger the 3 major energy systems in the body. The more energy systems activated during a session, the more calories are used up. It also improves cardiovascular health faster than any other workout.

2.) Happy Mind. Because high intensity workouts are stressful on the body, it creates this negative feedback loop where your brain releases a plethora of hormones (which includes endorphins, serotonin and norepinephrine) to offset the stress set forth by the workout. Those are the same hormones that keep you high and happy. Due to their powerful affects, even big pharma companies have developed anti-depressant pills that target the activation of these neurotransmitters. I understand it’s not always possible, but when it is, focus on setting up an exercise routine as your first way of fighting depression and anxiety. It’s a much cheaper form of therapy =)

3.) Brain Health. Exercise stimulates the brain plasticity by stimulating growth of new connections between cells in a wide array of important cortical areas of the brain. Recent research from UCLA demonstrated that exercise increased growth factors in the brain—making it easier for the brain to grow new neuronal connections. Studies also show a decrease in the development of dementia and alzheimers.

4.) HIIT improves sleep and reduces stress. It can strengthen circadian rhythms, promoting daytime alertness and helping bring on sleepiness at night. Early morning and afternoon exercise may also help reset the sleep wake cycle by raising body temperature slightly, then allowing it to drop and trigger sleepiness a few hours later.

5.) HIIT training has been shown to stimulate the production of human growth hormone (HGH). HGH slows down aging by increasing exercise capacity, increasing bone density, increasing muscle mass, and decreasing body fat.

6.) After-burn. HIIT workouts activate the EPOC effect. EPOC (Excess Post Oxygen Consumption) is a measurably increased rate of oxygen intake following strenuous activity intended to erase the body's "oxygen deficit." It’s basically the after-burn effect, which helps you burn more calories after the workout is over. It's one of the best ways to keep the metabolism fired up all day long.

Finally, many HIIT workouts can be done in a very short amount of time, even if you only have 5 minutes.

In the past 6 years, nothing compares to the results our clients get when doing HIIT style workouts. We are such big believers in this method of training that we completely eliminated any other class type and decided to focus solemnly on our signature class: K-Fit HIIT at Studio K-Fit .

The results are amazing. From weight loss to better sleep to improved overall cardio and strength, some of our members have coined it: "the multivitamin of workouts."

Walking with bouts of fast “speed walking” or hill climbs also counts...so just because you can’t make it to the studio doesn’t mean you shouldn't implement some form of interval training into your workouts.

Regardless of your exercise of choice, remember that the key way to get in shape is by combining consistent exercise with a clean diet. Below is our Lifestyle Nutrition Guide along with the K-Fit Interval set that you can do on your own. Just let us know where to email it to and it's yours.

If you're ready to commit to a regular exercise program, we would love to invite you over to the studio to try the K-Fit HIIT workout for a complimentary week with no strings attached.

Keep training smart!

Committed to your health,

Kendrick Ribeiro, MS, CSCS
Founder- Studio K-Fit

Yes, Please Send Me The Lifestyle Nutrition Guide And The K-Fit Interval Set That I Can Do On My Own.

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Food Before AM Workout For Fat Loss?

7/27/2018

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There are numerous theories, myths and ideas surrounding the idea of working out first thing in the morning fasted will help burn fat faster.

My best guess is this myth is formed around the idea that once you wake up and have not eaten anything since dinner your glycogen stores will be low, which means during your workout you will use fat as fuel to burn instead.

I can see why people would think this idea works since it's been 8 – 12 hours since you last ate, your body still is actively working and using calories and no food is going in to provide more energy, so in this slowed metabolic fasted state body fat stores can be used in place of the glycogen. Then why not just stay fasted through the morning?

There is an old adage that states: "fat burns in a carbohydrate flame," which is really saying that the body needs glucose (Carb Source) to lead the fat burning. With less than suitable glucose accessible to keep the body up and running correctly (like running a car on fumes), exercise intensity won’t be maximized, which in turn won’t maximize calories burned.

Ever heard of a runner hitting the “wall” during a race or hard workout? They hit the proverbial wall, not because they ran out of fat stores, but because they have a lack of glucose to keep their body running efficiently. The body doesn't just keep going until you run out of fat and that's a good thing!

So, the gist is this, if you do not eat before you exercise, you decrease your body’s capability to maximize fat burning. This also sets your metabolism up to be slower than usual for the rest of the day, which can affect any weight loss goals you may have. If you break the fast (notice where the name comes from? Break the fast, breakfast) before you go to your session, the body has the possibility to compete at a higher level, you'll burn more calories overall and your muscles will recover more effectively.

Sometimes all you need is a simple carb to kick start the metabolism before the workout. Try eating a piece of fruit like a banana or a piece of toast (sure, a little butter won't hurt). It may take some trial and error in the amount of food and timing, but once you get it right you'll feel much better during and after workouts.

Keep training smart!

Coach Kendrick

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3 Ways to Building a Healthier Foundation

7/3/2018

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As we soak up the warm summer season and enjoy those fruity drinks, I want to address three things that will help you eat cleaner and stay consistent. These make up the foundation of an overall healthier lifestyle:

1.) Shift your Focus. Whatever you focus on expands! The more you focus on the desires that you want whether it’s alcohol, chocolate, excessive food or video games, the more you’re going to want those things.

Instead, if you can shift your focus to becoming the best version of yourself, then things really start to change. Focus on making at least 80% of your meals healthy. Focus on exercising daily. Focus on the overall health aspect of fitness, not just the weight loss factor.

Shift your focus to today and try to avoid ruminating on the negative. That will just suck the life out of you causing mental fatigue. Mental fatigue leads to wrong food choices; like fatty, sweet snacks!

2.) Change your story. We all have the power to create incredible stories in our own minds. Some of them can be empowering, while others can be detrimental.

Your past is meant to guide you, not define you.

When we’re hungry, it’s easy to say, “Well, I’m stressed out and I don’t have time to go make anything healthy, I’ll just stop at the drive-thru so I can be more efficient with my time.”

Those words may be true, but if it’s repeated regularly, it can slowly shift you away from your core values and you may not even know it.

Stop trying to justify unhealthy behaviors in order to subdue negative emotions.

3.) Control your Environment. Sometimes willpower and logic alone can’t save us. The actions we take are often controlled by two powerful emotions; we do things seeking pleasure, or in order to avoid pain.
When you’re feeling weak, take a look at your environment.

In regards to healthy eating, a house full of junk food will only inspire unhealthy eating. Eliminating the junk food out of the house and replacing it with healthy food will exponentially change your behaviors, and also make it easier to make healthy decisions without fatiguing that willpower.

Plan your meals on a weekly basis and you're well on your way to optimum health.

If you suffer from lack of control when it comes to eating, then taking the time to learn nutrition and the affects of how certain foods can spike and drop blood sugar will also help you better plan out your daily eating habits. We'll be doing just that on the 21 Day Summer Slim Down.

This goes beyond the kitchen too. Learn to protect your environment in life. Try to keep screens out of the bedroom so you get better sleep, avoid toxic people as they can drain you, wake up earlier and develop some time for yourself where you can focus on self improvement in order to be more proactive as opposed to reacting to the day (via checking email, social media, news, etc).

I encourage you to try implementing those three things in your life. This simple shift in behavior may just bring to light a richer life that you didn’t know was within you.

Breathe and Go!
Kendrick

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Kendrick Ribeiro, MS, CSCS

Knowledge is only potential power, until you act on it. My hope is that this blog gives you the inspiration needed to create healthier habits, catapulting you in the direction to develop the best version of yourself.

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Food Before AM Workout For Fat Loss?

3 Ways to Building a Healthier Foundation

Kendrick Ribeiro, MS, CSCS

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