A unified approach to real change- because you deserve more than a Band-Aid solution. This isn’t just a program. It’s a partnership.
At KM, we blend therapeutic practices, evidence-based fitness, and personalized coaching to support your whole being. Areas of Support include:
Customized Personal Training Sessions
Holistic Health Coaching
Behavioral Transformation Coaching
Next-Level Sports Performance Training
Innovative Wellness Workshops and Retreats
Mindfulness and Stress Management Programs
Adaptive Fitness Programs for Di
05/20/2026
Slowly getting back into the groove.
Did FASCIA FLUSHIN pre-loading to warm up cold body
Glute activations
Mobility+ dynamic warm up
Seated hammy curls
Landmine squats
Linear leg press
Landmine deadies
Dynamic cool down
WOO HOO 🎉💃🎉✅✅✅
shout-out to hubby for the push
05/14/2026
TREATMENT DAY protocol
AM fascia flushin
Stabby-stabby 💉
Fascia flush
REST
HEAT THERAPY (HOT soaks with Epsom salt)
Trigger point injections (TPIs) are injections placed into tight, painful muscle knots called trigger points to reduce pain, relax muscle spasms, and improve movement. They commonly use lidocaine or saline and are used for conditions like Fibromyalgia (FM), Hypermobile Ehlers-Danlos syndrome (hEDS), and Myofascial Pain Syndrome (MPS).
In FM: they help relieve localized muscle tension and secondary myofascial pain.
In hEDS: they reduce muscle guarding caused by joint instability, though care is taken due to tissue fragility.
In MPS: they directly target trigger points that cause referred pain and stiffness.
Temporary soreness is common after treatment. TPIs work best alongside physical therapy, movement retraining, and nervous system support.
Maintaining movement + tissue quality/hydration is super important even if uncomfortable 😣
05/06/2026
Mobility day
Dynamic warm up
Banded glute activation
Weighted glute activations
Kb single leg mobility
Kb mobility
Thrusters+ abs circuits
Single leg+ kb circuits
Rope flush
Cool down
05/04/2026
TREATMENT DAY 💃🎉💉
Quarterly tune-up today - migraine protocol+ TMJ relief
AM FASCIA FLUSHIN
POST TREATMENT ROPE SPRINTS
FOAM ROLLER ROLL OUT
STRETCH
05/03/2026
Lower Loading avec hubby
Dynamic warm up
Hip thrusters + banded glute activation
Belt squat
Leg press
Landmine deadies
Rope flush
Cool down
+++
PLAY
05/01/2026
Lower Loading avec hubby
Dynamic warm up
Banded glute activation
Smith kas thrusters
Banded + weighted back extension glute focus
Landmine single leg deadies
Cable step up + control fall
Linear single leg leg press
Cable rotational bstance deadlifts
Rope flush
Slider stretch
Roll out
04/28/2026
Back into the groove post Vegas weekend
Lower Loading avec hubby
Dynamic warm up
Bb bench front squat
Bb bench back squat
Bb back squat - depth + pause
Bb Romanian deadies
Landmine deadies
Bb deadies
Linear leg press
Weighted back extension glute focus
Fascia flush
Cool down
04/22/2026
Weighted movements
Dynamic warm up
Bb rack front squat
Bb rack back squat
Smith kas thrusters
Banded+weighted back extension glute focus
Ropes
Roll out
04/22/2026
Lower Loading avec hubby
Dynamic warm up
Banded + weighted single leg warm up
Bb bench front squat
Bb bench back squat
Kettlebell single leg deadies
Linear single leg leg press
Landmine rotational bstance deadlifts
Landmine backwards lunge
Cable step up
Rope flush (sprints)
Dynamic cool down
04/21/2026
Lately Dump
Cardio days and play
Last few weeks have been hectic with lots of schedule/routine changes, and that always throws me off my groove (flares tend to kick up). When flares hit I tend to do cardio and mobility days when things feel stickier than usual. A little can go a long way.
Grateful to keep it moving!