realbodiesbykay

Let’s talk about realistic expectations.

This is my clients 12 month transformation. She was consistent. She listened to my advice. And now her results speak for itself 🔥

Y’all I talk to a lot of women… and men. There are a lot of y’all who expect a crazy transformation in 3 months or less. And while that sounds nice it’s not realistic with the effort most put in. Now will and SHOULD you see/feel noticeable progress in 3 months. Absolutely.

This progress can look like gained strength, range of motion, comfort with executing exercises, less body fat percentage, increased muscle mass, increased energy, etc.

But it may not be what you expected, and it’s important to understand that because a lot of people seem to want to quit or begin to get discouraged after 3 months of working out.

Please note, you’re decisions play a role on YOUR progress. Here’s how you can make the most of your time:

• CONSISTENCY. You go to the gym as planned when you create your goal. For example if you’re goal is 3x a week, that’s 12 workouts a month. If you only go 1 or 2x a week you’re now looking at 6 maybe 8 workouts a month. That’s not even close to 12, it MATTERS.

• You DO NOT have multiple drinks throughout the week. Can you make progress and still consume alcohol? Sure. Can you make a lot more progress not consuming alcohol. Absolutely.

• You consume enough protein… and I mean MORE than 70g a day. Everyone’s goal should be different, but unless you’re 70lbs, 70g isn’t enough. (Dm me if you’re interested in learning more about this)

• You are following a program that will actually help you reach your goals. There are ALOT of people out there in the gym chasing there tails. Doing the same ole thing that they’ve been doing making no progress. Don’t you get tired of wasting your time?

If you have questions on this shoot me a dm and I’ll answer some questions!🤙

March is almost here and I cannot believe it. Where did February go?

Good news though!!🤗

I’m accepting online & virtual clients ONLY again starting NOW!

Submit applications for online training this weekend!

✨Special offer to the first 3 who sign up this weekend!! ✨ Message me with any questions!

A few weeks ago I put a poll on my story about which y’all would prefer I make… a Postpartum Program or Full Body Glute Program.

I got a lot of votes for both but ultimately I went with the postpartum. However, for everyone that was interested in the full body glute program. I launched a Full Body program last year around this time, it’s honestly so challenging and would be great for just about anyone.

I did this program 2 different times and both times they were challenging. But I also know beginners who have done this as well, and loved every bit of the challenge.

The awesome part about how I program is that I believe in simplicity. I don’t believe in “burpee-lateral hop-back flip” exercises lol. The basics are what work, all the extra stuff 9/10 isn’t necessary. Obviously there are progressions to the basics I believe in doing but in this program I kept it really simple and you’re able to challenge in this program no matter your starting point.

You can click on the link in my bio to read more about this program, and make sure to purchase my bands to go with this program! For the next 7 days I’m offering 25% off of bands to everyone who purchases this program!

Your goal is to look good. Feel good. & Move good.

My goal is to teach you the most EFFECTIVE and FUNCTIONAL way to achieve those results.

I’ve tried and failed at this before, it took humbling myself to actually learn the best and safest way i can help my clients. (Big thank you to )

REAL BODIES by KAYLAN will be accepting new client *consultations* and new online clients for the next 2 weeks!

So if you’re wanting to get on my in-person training wait list I’d recommend booking your consult asap! For online training I’ll be accepting new clients for the next 2 weeks before I close my books for a while.

Real Bodies by Kaylan is:
(no matter if you’re online, virtual, in person, or doing a program)

💗Energy Systems Development:
Cardio and lifting via heart rate training methods (aerobic, anaerobic, and alactic).

🧘🏽‍♀️Mobility:
Increase depth, strength and awareness in end ranges.

🤰🏽Core:
Proximal stability = distal mobility. Strength your core both statically and dynamically - watch your strength + movement improve.

🏋🏽‍♀️ Strength Training:
Training blocks following methods like Volume Training,
working from deficits, linear periodization and more.

💪🏽 Movement pattern optimization: Finding what makes a "solid" movement pattern, from warm up techniques to using tempo and variations of lifts.
[which leads to feeling good in your lifts and enjoying the
process, without having to figure it out yourself].

So you can Increase work capacity & (strength WHILE improving
mobility, core strength, awareness & movement patterns.)

All via training 3-5 days per week, for less than 60 minutes (including your warm up).

Take the guess work out of your workouts. Whether you know what you're doing or not.

First things first, I’m not actually bloated here. Just 12 weeks preggo 😅 I couldn’t take a pic of me bloated in my current state or find an old one 🙄

So to the topic: How to identify normal vs unhealthy bloating?

Before I get started… I’m not a Dr or a professional that can diagnose this. This is based on personal research I’ve done. If you have further questions, or think you experience unhealthy bloating I’d consult with a professional.

I love normalizing a bloated tummy, everyone experiences this but it’s important to understand what’s normal and what the causes are… and what’s not normal.

You can swipe to see a graphic of this but I’ll explain further below.

> Normal

Having a rounded hard stomach due to trapped air or wind - often caused by swallowing air when eating.

Having a more rounded stomach after
- a large meal
- fizzy drinks
- alcohol
- lots of salt
- eating fast
- Chewing gum

General puffiness around your cycle.

> Unhealthy

- can be a food intolerance
- A sign of ibs
- Or in some cases something more serious

When should you consult a doctor about bloating?
Any of these symptoms alongside super regular or continuous bloating
Rapid Weight changes
Changes in bathroom habits
Constant fatigue
Appetite changes
Continual bloating
Severe of prolonged abdominal pain
High temperatures
Worsening heartburn

Hope this helps!

First things first, I’m not actually bloated here. Just 12 weeks preggo 😅 I couldn’t take a pic of me bloated in my current state or find an old one 🙄

So to the topic: How to identify normal vs unhealthy bloating?

Before I get started… I’m not a Dr or a professional that can diagnose this. This is based on personal research I’ve done. If you have further questions, or think you experience unhealthy bloating I’d consult with a professional.

I love normalizing a bloated tummy, everyone experiences this but it’s important to understand what’s normal and what the causes are… and what’s not normal.

You can swipe to see a graphic of this but I’ll explain further below.

> Normal

Having a rounded hard stomach due to trapped air or wind - often caused by swallowing air when eating.

Having a more rounded stomach after
- a large meal
- fizzy drinks
- alcohol
- lots of salt
- eating fast
- Chewing gum

General puffiness around your cycle.

> Unhealthy

- can be a food intolerance
- A sign of ibs
- Or in some cases something more serious

When should you consult a doctor about bloating?
Any of these symptoms alongside super regular or continuous bloating
Rapid Weight changes
Changes in bathroom habits
Constant fatigue
Appetite changes
Continual bloating
Severe of prolonged abdominal pain
High temperatures
Worsening heartburn

Hope this helps!

The #1 Most Common Frustration I Hear From People is That They Work Their Asses Off... But Feel Like, “They Don’t Look Like They Lift”...

Sometimes it's simply their nutrition. 90% of people who think they have thyroid or metabolism problems are just overeating.

Sometimes it's a combination of your training and nutrition.

Sometimes you need a little more patience.

But all of the time its one of these:

1. You're always on a low-carb diet, leading to a lack of fuel for workouts. It's really hard to gain muscle (aka a b***y) if you're eating minimal carbs. Or if you're on a cut, eating suboptimal carbs you can expect that it'll be very hard to maintain the muscle you do have. This is why I recommend doing a slow, planned-out cut.

2. You're just too impatient! You need to commit, be patient, and consistently adhere to some type of program.

3. You're doing random workouts, leading to random results. Results are created on purpose! Not by luck.

4. You're constantly changing things, leading to a lack of progression in the gym or the ability for the diet to even begin working. It's like stocks... sometimes they don't move at all, sometimes very slow, or very fast... sometimes they lose progress. You're not a machine. Don't expect things to work like one.

5. You're just not working hard enough in the gym. You're cutting yourself short on reps or sets. You're not increasing your weight when it gets easier. You're not paying attention to your form, therefore, engaging the right muscles. You're already there, you may as well do it right.

Have you heard your girl has been working on all of my Online Client Forms & Documents (I'm literally setting y'all up for success over here!!) I'll officially be launching my online coaching option on my website next Monday, July 5th.

For application DM me "online coaching" with your email!

You can find it...⁣
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You'll always find what you're looking for.
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If you look for the good. You’ll find the good! ⁣
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If you look for the bad. You’ll definitely find the bad. ⁣
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If you want to see what’s wrong with your day, you can find it. ⁣
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If you want to not like people, you’ll find plenty of reasons not to like them.⁣
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If you look for reasons to hate your body, you can list them off. ⁣
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If you look for reasons you’re proud of yourself, I’m sure you can find ‘em!⁣
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𝐋𝐨𝐨𝐤 𝐟𝐨𝐫 𝐰𝐡𝐚𝐭 𝐲𝐨𝐮 𝐰𝐚𝐧𝐭, 𝐲𝐨𝐮’𝐥𝐥 𝐥𝐢𝐤𝐞𝐥𝐲 𝐟𝐢𝐧𝐝 𝐢𝐭. ⁣
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⁣Gratitude is a wonderful thing! I mean what better way to shift your perspective and mindset than to literally list out (verbally or on paper) ALL of the things you are thankful for!! ⁣
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"Rejoice always, pray continually, give thanks in all circumstances; for this is God’s will for you in Christ Jesus." 1 Thessalonians 5:16-18⁣

Prosper Fits X Real Bodies will always be the best collab ✨

Wearing the “Next Level Leggings” & the “Classic Sports Bra”

Featuring my new Bands NOW AVAILABLE 💖

Make sure you stock up before they’re gone!

The secret to a healthy lifestyle isn’t a secret at all!

Every body is unique, and living a healthy lifestyle means doing what works for you. That being said, it's important to learn what a healthy lifestyle is. It's not about restricting yourself, feeling guilt when you indulge, or punishing yourself with hours of cardio. It's about creating balance and a routine that you can maintain. ✨

Consistency is key! 🔑 And if you're like me, you're always on the go which can make sticking to your meal plan tough. Staying healthy and consistent on-the-go is possible though, I promise! Here's 3 things that help me stick with my diet when my days are crazy!

1. Pre-tracking my food the night before. that way I'm never left with no carbs at dinner.

2. Carrying some last resort snacks just incase I forget a meal, don't have time to go home to pick one up, or if I'm just extra hungry that day. A healthier snack is better than the unhealthy binge you could have from letting yourself get too hungry.

3. Meal Prep. its simple and I'm sure you hear it often but don't skip this. I don't meal prep entire meals into containers... I cook and sore everything separate that way I'm not necessarily having the same things every day. Prep your carbs, proteins, and sides separate and add what you want to your meals eat day.

My Real Bodies programs are built around your workouts and your nutrition! Download the Jumpstart Program now and you'll learn the basics of setting up a meal plan that's perfect for your body and your goals! Link in bio!