High Intensity Hybrid Training
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Let’s build your Wellness Portfolio! 1:1 personal training & nutrition coaching, online or in person.
08/27/2026
What is High Intensity Hybrid Training’s view of fitness?
It’s a lifestyle.
It’s all of the things you do on the daily that help keep your body and mind healthy and happy, long term.
It’s building protection against chronic disease as you age.
It’s providing you with a foundation that keeps you moving and participating and enjoying life.
It’s moving and doing with intention.
Come and hang out with me, and together, we will create a fitness lifestyle for you!
🧡 Keep coming forward - Coach K
Utilizing the rower at the gym is a great way to warm up & get the blood flowing, as well as increase your cardiorespiratory endurance. It also works multiple muscle groups: legs, glutes, core, shoulders, & back. But, are you using technique that allows you to get the most out of this machine? 🚣🏻♀️
🌟Pro-tip 1: Google Olympic rowing races, & watch their form. Emulate it.
On the pull, make sure the order is LEGS -> TORSO -> ARMS.
☝🏼Press with the legs.
✌🏼Torso to moves from a 1:00 position to an 11:00 position
🖖🏼 Pull with the arms. The handle should come to the bottom of your sternum, and hands should be on the ends of the handle. This helps maximize both shoulder and lat strength on the pull.
On the return, use the opposite order of ARMS -> TORSO -> LEGS
1️⃣ Straighten your arms quickly after the pull - don’t hold the handle close to you; this wastes energy.
2️⃣ Torso moves from 11:00 to 1:00 - keep your back flat…straight is great, slouch is ouch!
3️⃣ AFTER YOUR HANDS PASS YOUR KNEES, bend your knees into the window that the handle makes with your body, & pull with your toes against the straps. This helps keep the chain parallel with the floor, and increases efficiency.
4️⃣ Reach toward the front of the rower, without allowing your back to round - keep your lats engaged. Constant tension prevents injury, and helps with the strength of the pull.
Practice the pull by breaking it into pieces:
✨Press with the legs - no movement in torso or arms
✨With straight legs, move the torso between 1:00 and 11:00
✨With torso in the 11:00 position, pull the handle to the bottom of your sternum
Practice the return by breaking it into pieces:
✨With straight legs & arms, move the torso between 11:00 and 1:00
✨With arms, and torso at 1:00, bend the knees through the window
If the above feels robotic, that’s okay! Slowly smooth things out as the pieces feel more familiar.
🌟Pro-tip 2: Don’t rush the return - it should take twice as long as the pull.
Want to perfect your movement technique, including rowing? Link in profile to set up a chat 🔗
🧡 Keep coming forward - Coach K
08/25/2026
I don’t typically recommend pre-workout to my clients. Here’s why:
☝🏼In my experience (with myself & my clients), the body gets accustomed to it, & you require larger & larger quantities for it to be effective.
✌🏼Some of the ingredients put extra stress on our system. In our high-stress/high-anxiety world, we need to reduce stress, not add to it. High stress on the body is commonly a part of weight gain &/or difficulties with fat loss.
🖖🏼 If you need extra energy on a regular basis, then what you really need to do is get more sleep, reduce stressors in all areas of your life, & adjust the volume, intensity, & frequency of your training until your body recovers enough to get through a workout without the need for pre-workout. Over-training is a stressor on the body, & stressors on the body cause difficulties with fat loss, as well as impede the ability for a person to build muscle, & see performance gains.
Having said that, there are circumstances where pre-workout might be warranted. For example, during a competition, or when testing a benchmark lift/workout, or prior to a CrossFit Open workout. But, I don’t regularly use a pre-workout - I rely on solid nutrition & sleep habits, as well as regular recovery days/deload workout weeks to support me through my training. On days when I’ve not recovered well, I modify workouts to accommodate how I feel for the day, or I don’t train at all.
⭐️Pro-tip: do a test run of a pre-workout prior to competition day/benchmark testing, just to make sure said supplement doesn’t cause you any difficulties💩🤮
The most cost efficient and easily attained pre-workout? Coffee ☕️
🧡 Keep coming forward - Coach K
“Should I eat less on non-workout days?”
You can, but you’ll likely feel like garbage in the gym the next day, because you won’t have fuel to draw upon for your workout.
Think of days off the gym as days that your body gets to rest and digest. Give your body the fuel it needs to both recover and rebuild on your rest day, and push you through your workout the next day.
Besides, why make your nutrition routine more complicated than it needs to be?
Keep it super simple!
🧡 Keep coming forward - Coach K
08/20/2026
Epictetus was a smart guy. A Greek stoic philosopher, he asked all sorts of good questions, & I think this one is one of the best.
“How long will you wait before you demand the best for yourself?”
Not that you aren’t enough the way you are, but in my mind, a fulfilling life is about learning & growth. So, what do you do, every day, that allows you to be your best self?
Do you ensure for yourself proper nutrition, exercise, sleep, & mental health supports so that you can be your very best parent, spouse, coworker, partner, business owner, athlete, friend…?
If not, why not? Are you waiting for the right time to eat better, start exercising, get more sleep, take care of your mental health? Too busy taking care of everyone else but yourself?
The timing will never be right if you always fall back on, “I’m too busy.” And, learning to support your wellness during times when life is busy, actually sets you up for better long term success than learning to support your wellness when life is easy. After all - life is usually more busy than it isn’t 😉
Make YOU a priority! Imperfect action is better than no action at all.
The time is now. Get after it.
🧡 Keep coming forward - Coach K
📸
Today we are talking box steps ups & box step overs with the focus being on increasing single leg strength.
DO ✅ Make sure you step up with the trailing leg lagging behind, & use all the strength in your supporting leg before stepping the other foot onto the top of the box. Also, alternate legs so each leg gets equal opportunity. Full hip & knee extension at the top.
DON’T ❌ quickly bring the trailing leg up to meet the supporting leg, creating a squat position before standing on top of the box. This is good for creating dual leg strength, but not good for unilateral leg strength.
To make box overs efficient, think, “Ballet Foot.” As you bring your trailing leg up, step it forward to the opposite edge of the box, with your instep lining up parallel to the edge of the box. Make sure you’re alternating legs here, too, to prevent dizziness from rotating in the same direction all the time.
Try this workout to practice your box step ups & step overs:
AMRAP10
12 dual DB deadlifts
24 box step overs (weighted or unweighted)
12 dual DB hang power cleans
12 box step ups (weighted or unweighted)
Need some in-person help with these & other gym movements? I’m the gal for you! Link in profile to get things rolling!
🧡 Keep coming forward - Coach K
08/18/2026
Short answer: you’re not in a consistent calorie deficit (ie. You’re not actually only eating 1200 calories).
There are a few reasons why 1200 daily calories isn’t working for you:
1️⃣ You may be eating 1200 calories a day, Monday through Thursday (or maybe even just to Wednesday 😉), but on the weekend, you’re drastically over-eating, ultimately putting yourself into a caloric surplus, or at least at maintenance. 1200 calories for 3-4 days does not offset 3000 calories for 3-4 days. AKA, you’re in the throes of a restrict/overeat cycle.
2️⃣ You may be restricting certain foods &/or entire food groups. The result? Uncontrollable cravings for those foods/food groups. AKA, you’re in the throes of a restrict/overeat cycle.
3️⃣ Depending on your activity level, activity type/intensity, movement history, diet history, height/weight, genetics…1200 calories may not be a deficit. It’s possible that you need to either consume fewer calories, or increase your movement output (or both!).
4️⃣ You may be inaccurately logging food in your tracking app. Eyeballing/estimating portion sizes, instead of weighing the food you eat can quickly throw off caloric intake. Humans are really poor estimators when it comes to portion sizes 🫤
5️⃣ You may be logging your main meals & snacks, but you’re not logging the bites/licks/tastes in-between, or the liquid calories you consume. Boujee coffees, alcohol, & picking food off others’ plates all count, too! 🫣
6️⃣ You may be waiting until the end of the day to log the food you ate. Guaranteed, you’re forgetting a bunch of stuff…& also, see number 4 above.
Need help figuring out this whole fat loss thing in a way that doesn’t see you restricting, overeating, & craving? Have questions about how to set yourself up to see the changes you’re looking for? Shoot me a DM, or set up a time for a no-obligation strategy call (link in profile) 🔗
🧡 Keep coming forward - Coach K
Any fad diet will work, providing you adhere to it.
There is nothing magical about carnivore, keto, whole30, Beachbody, Intermittent Fasting, Carb Cycling…they all put you into a caloric deficit.
The trouble with fad diets is that they are, for most people, unsustainable.
They start the diet, lose weight (because they are in a caloric deficit), stop the diet because it’s a lot of work/has too many rules/restricts certain food groups/makes them feel exhausted all the time/doesn’t fit with real life situations…they gain the weight (& then some) back, & the cycle starts all over again.
If it actually worked the first time, the cycle wouldn’t repeat itself, resulting in damaging yo-yo dieting effects, & well ingrained restrict-binge cycles.
What if I told you that it’s possible to SUSTAINABLY lose fat while practicing restraint over restriction, & actually enjoying life. Let’s get you losing fat while eating as much food as possible!
I can help you do just that!
Link in bio to get started 🙌🏼
🧡 Keep coming forward - Coach K
08/13/2026
“In the course of the work I do with my clients around their wellness goals, I challenge them to cue Taylor Swift’s “Anti-Hero,” and lean into the things they are doing or not doing that prevent them from reaching their goals. Often, that involves taking a look at what I call the 5 W’s of Wellness - the Who, What, When, Where, and Why. Understanding these things help you put together the HOW around building your wellness portfolio.
Let’s dissect that!”
Link in profile to read the full blog post.
🧡 Keep coming forward - Coach K
A quick tutorial on box jumps & box jump overs for you.
First, let’s normalize box jumps being scary when we first try them. The brain can go into overload just thinking about them 🤯
So, it’s okay to start jumping on a low box, or slowly stack plates higher & higher as your comfort level grows.
Usual competition box height is 24” for dudes, & 20” for dudettes. But, you do you!
When completing a box jump, think, “Big arm swing, high knees.”
As you take off with both feet, think about swinging your arms up & not bringing them back down until you land on top of the box. Swinging your arms back down too early can actually push you back toward the earth, instead of carrying your momentum upward.
At the same time, think about bringing your knees as high as possible. This helps prevent the dreaded shin-on-box syndrome 😫
At the top of the box jump, straighten your knees & open your hips to full extension before stepping down to the floor.
I don’t recommend jumping back down (aka rebounding), as this can be a recipe for an achilles tendon tear
For box jump overs, there is no need to extend the knees & hips while on top of the box. And, it can be helpful to turn slightly as you jump on top of the box before stepping down to the other side. The turn/crouch combo is the most efficient way to perform box jump overs…other than jumping clear over the box…but this girl isn’t about that, so no demo of that here!
💫Pro tip: on box jump overs, prevent dizziness by making sure your body faces the same direction on each jump. That is, jump with your right foot leading one way, & your left foot leading the other way. This prevents you from turning in a circle as you do the BJO’s 😵💫
Have fun with these!
🧡 Keep coming forward - Coach K
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