Kiana Cowger

A Sunday love letter to everyone out there struggling with their fitness journey. I see you, I hear you. And I want you to know it’s normal to experience this struggle. It’s normal to not feel motivated for every workout. It’s normal to not always eat the macro friendly meal. And it’s normal to not see progress right away and question why you’re doing this at all.... Committing yourself to your health means a whole heck of a lot of habit change and that process is not linear. And neither is your body’s response. There will be ups and downs and that’s okay. It’s all apart of the journey. I’m so proud of you for continuing to show up for yourself, despite these feelings. Despite your internal resistance. And despite your limiting beliefs that you will never get stronger, leaner or more confident than you are right now. Because you can and you will. If you continue to show up, if you continue to do the work and continue to be the badass human you are, there is no limit on what you can create for yourself. xoxo See more

Are you getting the most out of your power hour workouts? If you’re anything like me you probably have a million and one things going on - so an unproductive hour is just not an option. So how do you optimize your workout time?... 1. Set goals for yourself. Where do you want to be in a month? Two months? Six months? Whatever those goals are, commit to them and structure your training accordingly. You won’t start seeing real results until you get clear on your goals and serious with your training. 2. Have a plan. I’ve definitely been guilty of wandering into the gym and giving it the old wing it approach. But I found I always left feeling unproductive and unaccomplished. Going in with your plan for the day decreases transition time and helps you avoid that mid workout contemplation (ie. 5 minutes mindlessly scrolling Instagram ;) 3. Supersets. If you’re crunched for time supersetting your exercises is a great way to fit all your movements in and increase the intensity of your workout. Let me know if you give any of these a go in your next session See more

I got this tattoo just over 4 years ago and everyday since then it’s become even more important. Initially it started out as a training mantra and during hard workouts I’d look down and remember my goal. My why.... Those words have always brought me peace. A calmness. And also, a sense of power. A reminder that even though it’s hard and it sucks and it’d be a heck of a lot easier to sit on my couch, I started for a reason. There was a driving force that led me to invest in the Nike shoes, hire a running coach and set my alarm. So when things got tough, absolutely I had the option to quit, to stop, to give up. But when I’d look at my arm it made it pretty dang hard. Cause my goal was something so much bigger than the 10 hill repeats or a 5km time trial. The time doing the ‘hard things would pass away, but my goal would always be there. Now when it comes to health and fitness everyone’s ‘why’ or ‘reason for starting’ is different, but what’s common is we all have one. So whether it’s to Prevent complications like heart attacks, high cholesterol or diabetes 20, 30, 40 years down the road Feel confident in your skin & how you value yourself Become closer with your significant other or allow yourself to find that person Keep up with your kids and 15, 20, 30 years later your grandkids Prove to yourself that ‘heck ya, I can do this’ Or whatever else it may be, we all have one. So when you’re thinking about starting that workout or that coaching program, but it seems scary, it seems big, it seems hard, I challenge you to think about your ‘why’. Why did you consider starting in the first place? Why did you sign up for that membership? Why did you fill out that application? Your ‘why’ is important, it will fuel you and pull you toward your goal. So if you want the life you absolutely deserve, do the hard thing, the new thing. And always, Always Remember why you started. See more

If you’re struggling to lose weight, read this First off, let’s call a a spade. Weight loss is an INCREDIBLY difficult goal. ... It requires so much from you that I think often times gets overlooked like: Being straight up honest with yourself and admitting to yourself that your current habits are not serving your goals (this was the hardest for me) A willingness to ask for help and step out of your comfort zone to learn new habits An unwavering dedication to show up for yourself consistently even when things get hard A boat load of patience. To keep your body healthy you should, on the max end, be aiming to lose 1-2 lbs/wk. So if your goal is to lose 20lbs that, in an ideal situation, will take roughly 10-20 weeks (without all life’s curveballs). ... and that’s just the beginning. So if you have or you are embarking on a weight loss journey, I salute you. It’s not easy. But one thing that sure would’ve sped things up for me, was if I’d actually BELIEVED IN MYSELF. Believed in myself enough to, for real, make a plan and stick to it. Believed in myself enough to not let one bad day derail a week. And believed in myself enough to approach a so called mistake with compassion instead of beating myself up for it. You can 100% do this, if you decide to. Stay consistent, keep trying, continue to show up and I promise, you will get there. Girl, you got this xoxo See more

NOT losing weight? NOT getting stronger? NOT making progress? Then you definitely want to read this one I work through that feeling of stuck with many of my clients, so if any of those are you.. YOU ARE NOT ALONE. And the common thread between them all is that they quit on themselves - just being honest here ... - They continuously skipped workouts - They made a habit of OVER indulgence (like eating the whole instead of one slice ) - And they got caught in a downward spiral of why even bother? Sound familiar?? Good news here is, you CAN get out of this spiral and better yet, you CAN avoid it. It all comes down to three simple steps: 1. PRIORITIZE YOURSELF. Get clear on what your health or fitness goal is and commit to it. 2. HAVE A SPECIFIC PLAN. And not just any plan, a plan you believe in. The mental game here is at least half the battle. 3. PUT YOURSELF ON THE HOOK. The biggest thing I’ve learned personally and working with clients is if you aren’t accountable for something, chances are you won’t do it. AKA we PAY ATTENTION to what PAY FOR. Biggest take away here... you DON’T HAVE TO BE STUCK. It’s all a choice : @matthewtranpix See more