KassFit

Just a friendly reminder to drink your water ... #fitness #health #personaltrainer #pt #onlinecoach #onlinetraining #onlinefitness #water #drinkwater #h2o #fit #fitfam #weightloss #fatloss #buildmuscle #musclegain #gainz #fitnessfreak #behealthy #ontario #canadiangirl #canadian #canada #blenderbottle See more

Happyyyy Mondayyy! KassFit shirt on with a protein ball in hand, is there a better way to start the week? Grab your shirt today! ... Don’t forget you can find my protein ball recipe in my previous posts #tshirt #fitness #health #protein #fitnessapparel #fitnessclothes #fitnessshirt #smallbusiness #supportlocal #canadianmade #canadianbusiness #ontario #proteinballs #personaltrainer #onlinecoaching See more

Spinach and Cheese Egg Bites! This is quickly become a go to breakfast for me! Ingredients:... -6 lg eggs -1 1/2 cup fresh spinach -1/3 cup shredded cheese -1/8 tsp garlic powder -1/8 tsp onion powder -pinch kosher salt -pinch black pepper -Olive oil Directions: -Pre-heat oven to 350 degrees. -Generously oil muffin tin. -Add spinach and cheese to cups in muffin tin. -Whisk eggs in a measuring cup with a pour spout. -Add garlic powder, onion powder, salt, and pepper. -Pour egg mixture into cups until at least 3/4 way full. -Bake for 20 minutes. -Remove and cool. -Store in fridge for up to 5 days or freeze for 3 months. Serving: 1g | Calories: 143kcal | Carbohydrates: 3g | Protein: 8g | Fat: 11g #breakfast #eggbites #breakfastrecipe #healthyrecipe #healthyfood #fitness #fitfood #eathealthy #foodisfuel #feedyourbody #fitnotskinny #fitfam #fitnessfreak #foodie #instafood #foodgram #Canadian #Canada #ontario #weightloss #workout #personaltrainer See more

Happy Hump Daayyyy! Did you know??? Regular exercise and physical activity promotes strong muscles and bones. It improves respiratory, cardiovascular health, and overall health. Staying active can also help you maintain a healthy weight, reduce your risk for type 2 diabetes, heart disease, and reduce your risk for some cancers. ... So now that you know all that! What is stopping you from starting your fitness journey to improve your overall health?! Need help? Let’s chat! As a Certified personal trainer I can help create specific workout plans that will help you reach your goals effectively and efficiently! Train smarter, not harder! #trainsmarternotharder #trainsmarter #workout #fitness #health #behealthy #fitnessishealthy #fitnessbenefits #personaltraining #personaltrainer #onlinetraining #inpersontraining #fit #fitfam #fitnessfreak #canadian #ontario #ontariofit @ Aylmer, Ontario See more

CORE EXERCISES! These are 2 of my go to exercises to train my core: 1 Dead Bugs... 2 Plank Shoulder Taps Do 3-4 sets of 10-15 reps/side Who’s ready for their abs be on fire?! See more

Chicken Burrito Bowls! Burrito bowls are THE ultimate summer dinner What you need:... -Ground Chicken Or chicken Breast(s) cut into chunks Cauliflower Rice -Black Beans -Frozen Corn -Tomato -Cilantro -White Onion -Green Onion -Any kind of Pepper(s): I used red + green -Minced Garlic -Olive oil -Sour Cream, Salsa, Chipotle Ranch (optional) 1. Heat olive oil in a non-stick saute pan and sauté garlic until fragrant. 2. Add cauliflower rice, season with salt, pepper and chicken broth (or water) and cook until tender. 3. Transfer to a bowl, cool and stir in scallions, cilantro and lime juice. 4. Heat a saute pan over a medium heat, add olive oil and ground chicken. Season and cook until opaque, breaking the chicken into crumbles. 5. Sprinkle in taco seasoning and stir to coat the chicken with the spices. Cook for a couple more minutes or until chicken is cooked through. Shut off the heat and allow to cool. 6. Assemble! Starting on one side of your meal prep container, layer cauliflower rice, corn, black beans, chicken and tomatoes. #burritobowl #chickenburritobowl #summermeals #healthymeals #dinner #dinnerrecipes #healthyrecipe #recipe #chicken #chickenrecipe #fit #fitfood #fitness #health #weightloss See more

5 common mistakes holding you back from reaching your fitness goals 1Only focusing on the scale. The scale DOESN’T tell everything and NUMBERS shouldn’t determine how we feel. 2Ladies not lifting heavy because they’re scared they’ll get bulky. THIS IS NOT TRUE. ... 3Overestimating the amount of calories burned when exercising (note: exercise machines are notorious for overestimating calories burned by up to 50%) 4Ignoring micronutrients - hello FIBER and VITMANS, which are essential for health. 5Trying to tackle everything at once. Guys setting huge goals is just gonna intimidate you into inaction. It’s better to set small goals which you’re more likely reach and slowly go from there. #fitnessmotivation #fitnessinspiration #transformationinprogress #progressnotperfection #sustainableweightloss #fitnesstips #consistencyiskey #onlinefitness #onlinefitnesscoaching #personaltraining #fit #fitfam #fitnesstipsforwomen #fitnesstipsformen #wellness #health #weightloss #musclegain #setgoals #ontario #canadianbusiness #aeriereal See more

Who’s ready for the beach? Hannah is absolutely rocking this KASSFIT Tee ... DM pictures of you wearing your KFIT or KASSFIT tee to get featured #womensclothing #mensclothing #activewear #beachwear #casualwear #athleticclothing #workoutshirt #fitness #health #fit #fitfam #beachday #firnessfreak #canadiancompany #canadianbusiness #supportcanadianbusinesses #519 #ontario #smallbusiness @ Ontario Canada

Tight Back? > Try This! Two variations - Gently mobilizing the different areas of the spine can help promote healthy movement in the joints and aid with overall stiffness ... VARIATION 1: The seated windmill requires you to sit in a chair (or bench) with feet planted in squat position. Lean forward and place your hand onto your opposing foot. Reach the opposite hand towards the ceiling while following your finger tips with your eyes. Remember to active push your knees out and breathe through the movement VARIATION 2: Seated rotations require you to sit on a chair (or bench), hinge forward at your hips and place one hand against a wall. Place your other hand behind your neck and reach your elbow as far back as possible. Track your elbow with your eyes and breathe through the movement. Try 8-10 repetitions per side for each of these exercises. You can repeat this regularly during the day, especially if you sit for most of the day. See more

A classic favourite - in black or white From the gym to the street, feel comfortable and confident wherever you go! ... #kfit #kassfit #clothing #gymwear #streetwear #workout #athleticwear #canadianclothes #canadianbrand #exercise #fitness #fit #fitfam #personaltrainer #smallbusiness #supportlocal #519shoplocal #ontariobusiness #elgincounty @ Aylmer, Ontario

3 Easy Diet Tips! 1. Drink a big glass of water before each meal - helps prevent over eating 2. Eat some veggies at every meal - helps fill you up faster with a low amount of calories 3. Consume 80% of your calories from whole food sources (food in its most natural state) - the other 20% can be from what ever you enjoy (provides sustainability)... #diet #diettips #nutrition #fatloss #onlinecoaching #fitness #flexibledieting #fatlossideas #healthyfoodchoices #health #fit #transformation #drinkwater #workout #personaltrainer #motivation #exercise @ Aylmer, Ontario See more

ARE YOU EXERCISING OR TRAINING? EXERCISING - is going to the gym (or working out at home) to do the same routine, use the same weights, with no progress tracking, or end goal. Maybe you hop on the treadmill for 20 minutes and grab the same pair of dumbbells for all your strength training movements. You could even be staying home and following a YouTube video with the same resistance band you have been using for the last year. Exercising is the equivalent to showing up to w...ork for a company with no business plan. Like you’re there, better than nothing, but you’re not going to get where you want to be very efficiently. TRAINING - is pushing your performance using progressive overload to ensure the body is adapting to meet your goals consistently and constantly. It is structured and well planned including different intensities and appropriately timed variation to drive results and prevent plateaus. Training will give you the best, fastest and most sustainable results whatever your goals may be. All people who have fitness goals, want more from their health, and want to have a strong physical and mental capacity can TRAIN. My clients who are 70 all the way down to my youth clients are training. The goals and programs are different, but the model still stands. Just like a CEO creates a strong business plan a Personal Trainer will help you implement a strong training program. Need a training program? Shop the link in my bio or message me! #fitness #health #fitnessprogram #exercise #personaltrainer #training #exercising #workout #reachgoals #519fitness #519 #fitontario #ontario #aylmer #London #stthomas #onlineprogram #bestrong #onlinetraining #weightloss #strength See more

This meal tasted like summer! Honey garlic chicken, cauliflower rice and cucumber salad I made the honey garlic sauce from scratch and it was amazing!! ... Sauce ingredients: -1 1/2 tbsp white vinegar -1 tbsp soy sauce -1/3 cup honey -1 tsp garlic powder Fry each side of the chicken for 2-3 mins or until golden brown, then add in the sauce until it starts simmering and continue to let it simmer for a minute to let it thicken then flip chicken pieces over to fully cover in sauce. #food #chicken #chickenrecipe #cauliflowerrice #cucumbersalad #honeygarlic #honeygarlicchicken #fitness #fit #fitfood #foodisfuel #healthy #glutenfree #weightloss #onlinetraining #eathealthy #foodismedicine #personaltrainer #foodie #instafood #foodie See more

#blackoutday2020

KFIT TEES ARE AVAILABLE!! These Tees are designed by me and made by a print company in Canada! Men’s and Women’s t-shirts are available in black and white! ... Click the website link to get yours now! @ Ontario Canada

FULL BODY NO EQUIPMENT SWEATY CIRCUIT Who is ready to sweat?! Click the link in my bio to shop my programs and Tees! ... Oh and yes, I have a hole in the knee of these leggings #sad I did 10 reps of each exercise and 4 rounds with 30 second - 1 min rests between rounds 1. Squat Jump with 3 pulses x 10 2. Side Lunge x 10/side 3. Tricep Dips x 10 4. Downward Dog Knee Tucks x 10/side 5. Crab Toe taps x 10/side 6. Pushups x 10 7. Decline Mountain Climbers x 10/side #fitness #health #noequioment #fullbody #fullbodyworkout #noequiomentfullbody #homeworkout #noexcuses #homegym See more

HEALTHY BANANA CHOCOLATE OATMEAL MUFFINS Makes 12 muffins! These muffins are a freezer friendly and are delicious! ... INGREDIENTS 3 cups rolled oats or old fashioned oats 2 tablespoons light brown sugar 1/2 teaspoon cinnamon 1/4 teaspoon salt 1 teaspoon baking soda 2 large eggs 1/4 cup honey 1 cup bananas mashed 2 teaspoons vanilla extract 1 cup milk 1/4 cup coconut oil, melted 1 cup semi sweet chocolate chips INSTRUCTIONS 1. Preheat oven to 350 degrees. Lay muffin tins in a muffin tray. 2. In a large bowl combine the oats, sugar, cinnamon, salt and baking soda. 3. In a medium bowl combine eggs, honey, mashed bananas, vanilla, milk and coconut oil. 4. Add the wet ingredients into the dry ingredients. Stir until combined, do not overmix. 5. Add in the chocolate chips. 6. Scoop batter evenly into prepared muffin tin. 7. Bake for 30 minutes or until set and the tops are slightly brown. 8. Allow the muffins to cool in the pan for 10 minutes then remove to cool completely. #healthyfood #healthymuffins #muffins #food #glutenfree #glutenfreerecipes #glutenfreemuffins #bananachocolatechipmuffins #foodsta #foodstagram #foods #instagood #canadiangirl #foodie #weightloss #fitfood #foodisfuel @ Elgin County See more

WORKOUT 3/3 - Leg Day Who is ready for the final band only workout?! I promise you, your legs will be burning after!... Don’t forget to swipe, save, tag a friend and click the website link in to shop programs or snag a KFIT Tee! The Workout: * Compete 3 to 5 rounds - do 40 seconds of each exercise (or 40 sec per side for split movements) with 20 seconds of rest between each exercise! * 1. Banded Squat 2. Banded Split Squat 3. Banded Good Morning 4. Banded Glute Raise + Clam 5. Banded Squat Jump Twist #fitness #homeworkout #resistancebandonly

KFIT Women's TEE is available for sale in White and Black! SHOP: https://www.etsy.com/ca/shop/KassFit

I am excited to announce that KFIT T-Shirts are available for purchase now! Grab your KFIT shirt today! https://www.etsy.com//K/listing/797839572/womens-kfit-tee

WORKOUT 1/3 OF MY 1 WEEK OF BAND ONLY WORKOUTS!! Happpyyy Mondayyyy! Today is an upper body workout and it is harder than it looks! Don’t forget to swipe ~ save ~ tag a friend ... The Workout: *30 second rest between sets* bicep curls 3 x 10 bent over rows 3 x 10 overhead presses 3 x 10 upright rows 3 x 10 overhead tricep extensions 3 x 10/arm lateral pull downs 3 x 10 banded bicycle 3 x 20/leg (feel those abs buuurrrnnnn ) If you have a light resistance band go ahead and double your number of reps Next workout is coming at ya on Wednesday at 9am #fitnessmotivation #bandworkout #bandonly #bandonlyworkout #bandedupperbody #longweekend #victoriaday #mondaymotivation #mondayworkout See more

CHICKEN FAJITAS Who’s hungry for some delicious and healthy fajitas?! Chicken Seasoning: (I used 2 chicken breasts) ... *I just threw in random amounts* Chili Powder Ground Cumin Garlic Powder Paprika Oregano Salt Pepper HOW TO MAKE CHICKEN FAJITAS Once you’ve made your fajita seasoning, the chicken fajitas come together fast. Just follow these simple steps: Season the chicken. Generously sprinkle the fajita seasoning on both sides of the chicken and use your fingers to press it in. Cook the chicken. Heat a large skillet over medium heat and lightly coat it with a drizzle of olive oil or avocado oil. Sear the chicken breasts for about 7-8 minutes on each side. Then remove them from the pan and let them rest for a few minutes before slicing into strips. While the chicken is cooking, cut bell peppers and onions into thin slices. Then saute them in the same skillet over medium heat for a few minutes until caramelized. Mix together. Add the chicken back into the skillet, squeeze fresh lime juice on top and stir everything together. Throw in your fav fajita sauce (I used Simply Organic Classic Fajita Summer Sauce from the Super Store). Serve immediately as a stir fry or with tortillas and extra toppings. (salsa, sour cream, guac, cheese, etc.) #chickenfajitas #fajitas #healthy #healthyrecipe #food #healthyfood #eatgood #foodisfuel #feedyourbody #feedyoursoul #fitfood #instafood #foodstagram #personaltrainer #nutrition #onlinetraining #weightloss #musclegain #chicken #vegetables #chickenrecipe @ Aylmer, Ontario See more

6 simple stretches to improve posture, lengthen muscles that are prone to tightness, and engage/strengthen your core. Maintaining movement and staying active is essential on the road to recovery. These stretches focus on musculoskeletal imbalances and target the lower back.... Hold each stretch for 20-30 seconds. #stretches #muscletightness #posturecorrection #injuryrehab #fitness #health #fit #fitfam #personaltrainer #onlinefitness #core #active #recovery #musculoskeletal #kassfit #befit #fitnessaddict See more

Thinking about trying my Fit For Summer program? If you have dumbbells then what are you waiting for?! This workout was taken right out of my Fit For Summer Dumbbell Only Program!! ... Workout details: (take 30 second rests between sets 1. Dumbbell Chest Press (can do from bench or floor) 3 x 10 2. Renegade Row 3 x 10 3. Arnold Press 3 x 10 4. Concentration Curl 3 x 10 5. Tricep Dips (from bench, chair or couch) 3 x 10 6. Shoulder Taps 3 x 10 Save and try it Link in bio to purchase program! See more

Who is looking for a healthy and easy dinner? Try this SALSA CHICKEN BAKE! INGREDIENTS:... 4 boneless skinless chicken breasts 12oz fresh salsa (drain out the excess liquid) 1.75 shredded cheese 1/4 tsp garlic powder 1/4 tsp cumin 1/4 tsp salt 1/4 tsp pepper DIRECTIONS: Preheat your oven to 375 degrees Trim and cut your chicken into even, bite-sized pieces. Place them in a glass baking dish in an even layer Sprinkle your seasonings (garlic, cumin, salt, and pepper) over top your chicken Add the drained fresh salsa and spread it evenly on top of the chicken Sprinkle the cheese evenly on top of the chicken Bake for 30 minutes on the middle rack, or until the chicken reaches an internal temperature of 165 degrees This should make 6-8 servings Nutrition Info (per serving): Fat: 11.3g Carbs: 15.6g Protein: 42.3g #food #healthy #easydinner #healthydinner #eathealthy #instafood #foodstagram #goodfood #fitfood #highprotein #fitness #health #personaltraining #weightloss #eatlocal #protein #chickenrecipes #chicken See more

Sheet Pan Protein Pancakes INGREDIENTS: 1 1/2 cups all-purpose flour (I used Gluten Free)... 3 1/2 teaspoons baking powder 1/2 teaspoon salt 1 scoop Protein Powder of choice 1 1/4 cups whole milk 1 egg (or half of a banana mashed) 3 tablespoons unsalted butter melted 1 tsp vanilla extract optional DIRECTIONS: Preheat oven to 425 (or 400 if you have a gas oven like I do) 1.Melt the butter in the microwave for 30 seconds, set aside 2.In a medium bowl, mix together flour, protein powder, salt, and baking powder. 3.Stir milk and egg (or banana) together. 4.Create a well in the center of the flour mixture. 5.Pour the butter, vanilla, and milk mixture into the well. 6.Use a wire whisk to stir everything together until just combined. It will be slightly thick and lumpy, but should be well incorporated. 7.Allow the batter to rest while you grease a small to medium sized baking sheet. 8.Pour all the batter onto the baking sheet and sprinkle any desired toppings onto batter (I used raspberries and chocolate chips). 9.Bake for 15 mins or until edges are golden brown. #proteinpancakes #pancakes #sheetpanpancakes #proteincakes #food #recipe #fitfood #foodie #foodstagram #instafood #health #fitness #personaltrainer #onlinetraining #nutrition #protein #carbs #foodisfuel #fuelyourbody @ Aylmer, Ontario See more

Wanting to buy my new program but aren’t sure if you’ll like the workouts? Here is a workout taken straight out of my 4 WEEKS OF FITNESS program! This workout is just 1 of 12! They are fun, easy to follow and get you sweating! ... Save and try it out to see how you like it! I did 3 sets of 10 - 15 for each exercise with 30 second rests between sets :) https://www.etsy.com//listing/798871247/4-weeks-of-fitness

NO EQUIPMENT NEEDED 4 WEEKS OF FITNESS is available for sale NOW! Click the link to buy yours today! This program provides you with 3 workouts per week, for a total of 60 no equipment exercises!... Videos demonstrating each exercise are included, along with FREE support from me whenever you need! https://www.etsy.com//listing/798871247/4-weeks-of-fitness

AVAILABLE TOMORROW! Want to pre order your 4 WEEKS OF FITNESS program?? Message me or email [email protected]

NO EQUIPMENT NEEDED Wanting to continue workouts but you don’t have any equipment? No worries! Did you know I have a 3 day HOME WORKOUT program that requires NO EQUIPMENT AT ALL?! ... Click the website link or "learn more" button to get yours today!! Workout details: 1. Jump Squats x 15 2. Hip Thrusts x 15 (can do from bench, couch, chair) 3. Bear Crawls x 15 4. Plank Shoulder Taps x 15 5. Door Frame Rows x 15 Do as many rounds as possible in 30 minutes! #noequipment #homeworkout #fitness #fit #fitfam #fullbody #fullbodyworkout #noequipmentworkout #bodyweightexercise #exercise #homegym #fitnessprogram #personaltraining #onlinetraining #519 #canada #noexcuses #isolationworkout See more

#1 favourite breakfast! Need a quick easy breakfast? Try some avocado toast! There are so many different ways to make it, the possibilities are endless (and delicious)!!... #avocado #avocadotoast #food #healthy #healthbreakfast #instafood #easymeal #fitfood #bacon #fitness #foodie #personaltrainer #onlinetraining See more

Crunchy and Delicious Apple Chips Ingredients: 2 apples, your favorite variety... 2 tablespoons (14 g) powdered sugar 2 teaspoons (6 g) cinnamon Instructions 1. Preheat oven to 200F (93C). 2. Line two large baking sheets with parchment paper or a silicone baking mat. 3. Sift powdered sugar into a bowl. Add cinnamon to the powdered sugar and gently whisk to combine. 4. Thinly slice the apples using a mandoline, to 1/16-inch. Remove the seeds from the individual slices. 5. Spread the apple slices onto the lined baking sheets making one single layer. About 15 slices should fit on a half sheet pan. 6. Transfer the cinnamon and sugar mixture into a sifter or strainer. Gently sprinkle each apple slice with a thin coating of the cinnamon sugar mixture. 7. Turn the apple slices over and sprinkle with the remaining cinnamon-sugar. 8. Bake for 1 hour, then flip and bake until crisp, an additional 1 hour. 9. To test the doneness, remove the apples from the oven and allow to rest at room temperature for 5 minutes. If the apples are not crunchy, continue baking in 15-minute increments. 10. Remove the apples from the baking sheets and allow to cool completely before storing in an airtight container. #food #healthysnacks #healthyfood #fitness #health #fitfood #glutenfreesnacks #foodie #baking #homemade #homesteading #organic #lecker #easyfood #foodfreak #instafood #goodfood @ Aylmer, Ontario See more

https://www.etsy.com/ca/shop/KassFit

With the unfortunate COVID-19 situation causing gyms to close right now, I have decided to release my 8 week program so that you don’t need to put your health a...nd fitness goals on hold. This program is designed so that you can get in an effective workout in 30-35 mins, with just dumbbells or no equipment at all. I have included 3 days of workouts that should be followed for 8 weeks! It is important to stay active right now as fitness plays a major role in boosting your immune system! If you do not have dumbbells at home I also have a 3 day split program that requires no equipment at all, other than yourself!:) I hope everyone is staying healthy! Message me or email [email protected] Programs are $35.00