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Kimmy Webster

@fitandfunsized

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🚑EMT/Firefighter | MDANG-AF medic 🇺🇸
💪CPT & Strength Coach | Hybrid Athlete
Built on grit. Driven by purpose.
Hybrid Athlete Challenge
PDF here👇

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Decided to take on a new challenge and compete in the HYROX DC Relay for the first time! We had no idea what to expect but we gave our whole hearts to the course and came out with an unexpected 2nd place finish out of 90 teams! Not to mention, Katie and Kim both competed in their first solo events the day before! 💪🏼 So proud that we all brought our A-game and gave it our all! 🥹🥈Big shoutout to @downwithdjtruth for keeping the energy high and bringing the bumpin' beats!! 🙌🏼🤩
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#hyrox #hyroxdc #hyroxrelay #orangetheory #amazfit taken in Walter E. Washington Convention Center by @fitandfunsized

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24 days ago

IT’S HERE. 💙

After months of planning, coaching, and watching an incredible group of athletes push themselves for 10 weeks… I’m so excited to finally announce that my Hybrid Strength & Conditioning Program PDF is officially available for purchase & download!!

This first challenge exceeded every expectation I had.

I’ve had athletes tell me:
-They increased their strength by over 50%
-Their clothes fit better.
-They felt stronger on their runs.
-They had more energy.
-They finally built consistency after years of starting over.

And honestly… that’s what this was always about.

This isn’t just another workout program.

It’s a blueprint that teaches you how to train, why you’re training that way, and how to build a lifestyle you can actually sustain.

Inside the 30-page PDF, you’ll find:
✅ Weekly strength programming
✅ Run/walk/cardio structure (run, bike, swim, row—whatever fits your goals)
✅ METCON library
✅ Recovery recommendations
✅ Mindset coaching & success strategies
✅ Guidance to help you stay consistent and avoid burnout

Whether your goal is to become a stronger runner, build muscle without sacrificing endurance, prepare for HYROX, improve your overall fitness, or simply become healthier, this program was designed for real people with busy lives.

One purchase. Lifetime access.
💲100

📲 Click the link in my bio to grab your copy and start whenever you’re ready.

This is only the beginning.

Over the next few weeks, I’ll also be releasing the nutrition guide, recipes, meal ideas, and additional resources that my original Hybrid Athletes received during the challenge.

ADDITIONALLY RELEASING MY APP😍

Thank you to the 56 athletes who trusted me enough to join the first round. Watching your progress has reminded me exactly why I started coaching in the first place.

Let’s keep getting stronger together.

Train Strong. Move Well. Be Unstoppable. 💙

#HybridAthlete #StrengthAndConditioning #HybridTraining #StrengthCoach #RunningCommunity by @fitandfunsized

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3 months ago

Fuel Your Mission — Inside and Out 🇺🇸

At The Vitamin Shoppe, supporting those who serve goes beyond the uniform. With a strong commitment to military members, they provide the guidance, education, and tools needed to optimize your health, performance, and recovery.

One product standing out right now: Bloom Nutrition Greens & Superfoods 🌿 @bloom

Designed to support:
💚Gut & digestive health (GI support)
💜Natural energy levels (without harsh stimulants)
💛Metabolism & daily wellness

Whether you’re training, on shift, or just trying to show up better every day, having the right nutritional support matters.

What sets Vitamin Shoppe apart isn’t just the products — it’s the in-store expertise. Their team helps guide you toward what actually aligns with your goals, not just what’s trending.

Bottom line:
If you’re serious about your health, performance, and longevity — start with the right support system.

Hit up your local Vitamin Shoppe in Baltimore and get pointed in the right direction 😎💪 @vitaminshoppe_baltimore taken in The Vitamin Shoppe by @fitandfunsized

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5 months ago

THE GYM IS THERAPEUTIC.
BUT THE GYM ISN’T THERAPY.

For years, I said, “The gym is my therapy.”
And in a lot of ways, it was.

Lifting gave me somewhere to put the stress.
Running gave me somewhere to put the anger.
Movement gave me structure when life felt chaotic.
Training gave me goals when I needed something to work toward.

But there was one thing the gym couldn’t do:

It couldn’t actually process what I was carrying.

I spent a long time convincing myself that I didn’t need a therapist. I was self-aware. I knew what my problems were. I knew what I should do. Why would I need someone else to tell me something I already knew?

Turns out—that isn’t what therapy is.

Especially when you work in the military, fire service, EMS, law enforcement, or any profession where exposure to trauma becomes so normalized that eventually you start calling it “just part of the job.”

The numbers matter:

→ Research involving professional firefighters found roughly 40% experiencing clinically substantial anxiety/depression symptoms and more than 10% experiencing clinically significant PTSD symptoms.

→ CDC/NIOSH has reported that firefighters are more likely to die by suicide than in the line of duty.

→ About 7% of U.S. veterans will experience PTSD during their lifetime, with substantially higher rates in some service eras and trauma-exposed populations.
But here’s the other side of this:

MOVEMENT WORKS.

Regular physical activity can reduce symptoms of anxiety and depression, improve sleep, cognition, mood and overall well-being.

Walking works.
Running works.
Yoga works.
Strength training works.
You don’t have to destroy yourself in the gym for movement to matter.

But movement and therapy don’t have to compete.

They can work together….continued in the comments
#mentalhealth #firstresponders #firefighterfitness #fitnessmotivation #therapy by @fitandfunsized

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a day ago

I could have used every excuse not to get it in yesterday, but I decided not to. Interrupted numerous times and still determined to get the work done ✅
WORKOUT OF THE DAY:
50-40-30-20-10
➡️Cals on Air Bike or Rower
➡️Pushups
➡️Plate clean to presses overhead
➡️KB Swings
Like this workout? My Hybrid Athlete App drops Oct 8th DM me for more info 💪
#hybridathlete #hyroxtraining #fitnesss #firefighter #health by @fitandfunsized

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2 days ago

We sometimes get so hung up on how we look, but honestly that’s not what matters the most. Who you are, as a person, is how you treat others, how you show up for your loved ones, leaving people, places and things better than you found them❤️Remember your WHY & never go a day without being kind, bc everyone is battling different wars we know nothing about. #bekind #hybridathlete #beagoodhuman #girlswholift #firefighterfitness taken in Grind Gyms by @fitandfunsized

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5 days ago

Wearing a tank top in public is always entertaining 😂
“Wow, you look like you workout….like a lot!”
“Thanks! It keeps me outta jail” 🥹🥴🤣
Workout of the Day: DO YOU EVEN LIFT BRO?! 💪
—>Max pull ups at the start of each round
3 Sets of…
30 KB Swings
20 Alternating DB cleans to OH
10 Burpees
20 Push Ups
30 Scissor kicks (60total)
—> Buy out: 1,000m row
#hyrox #hybridathlete #firefighterfitness #strong #fitnessmotivation taken in Grind Gyms by @fitandfunsized

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7 days ago

WORKOUT OF THE DAY: The BURNER 🔥🔥🔥
400m Run into
50m KB Farmer Carry
20 DB walking lunges
12 DB Alternating Snatches
3 Pull Ups
12 Push Ups
20calories on the Air Bike
—> REPEAT 4 times 💪
For an added challenge try it weighted 😉
Like this workout?? My app drops Oct 8th, every day a new challenge, a new workout and fresh ideas. Our 12 week challenge kick starts and ends Dec 31st, who’s down? 👀
#hyroxtraining #workoutoftheday #hybridathlete #strong #fitnessmotivation by @fitandfunsized

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8 days ago

The thing about it is it’s never just been about running to run for me…
Running got me started on my health journey back in high school. Running forced me to embrace the suck, the discomfort of life and leaning into hard things.
Running has taught me the importance of consistency, slow and steady sometimes does win a race depending on your pace, but you can’t out run the things that you might be trying to run away from. Running has always humbled me, it’s taught me the importance of training smart, not hard or intense bc a lot of times that leads to injuries. Running has brought me into my community, built relationships I’m forever grateful for and has helped me through some of the hardest seasons of my life. So yeah running might not be everyone’s cup of tea, but for me running will always feel like freedom.
Why do you run? 🏃‍♀️
#runnersofig #runningismytherapy #hybridathlete #run by @fitandfunsized

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9 days ago

What a beautiful day for a 10K!🏃‍♀️💨
Susquehanna River Festival definitely didn’t disappoint! Congrats to all runners! 👏👏👏
#runnersofig #10k #runner taken in Havre de Grace, Maryland by @fitandfunsized

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10 days ago

You are the average of the 5 people you spend the most time with…so let’s level up our habits, environments & those who we invest our energy into 🫶
Workout Of the Day:
Go the DISTANCE Challenge 🚣‍♀️🚣‍♀️🚣‍♀️
1000m Ski Erg, or Row into…
100m farmer carry 45lb KB
10 Burpee Broad Jumps
20 Sandbag Walking Lunges
5 Pull Ups
Then Repeat for 800m-600m-400m-200m
Time cap 45mins
Tag your hyrox partner & take on the challenge 💪
#workoutoftheday #strong #hyroxtraining #fitness #hybridathlete taken in Grind Gyms by @fitandfunsized

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10 days ago

Perspective…it’s everything.
You can’t walk into something that challenges you to your core expecting it to be easy. Embrace the suck. There’s beauty in discovering what you’re capable of.

Every hard day you show up—even when you doubt yourself or don’t feel like it—is another coin in your piggy bank of “I can do hard things.”

Keep making those deposits 💪

Change your perspective. Change your mindset. Change what you believe is possible.
#youcandohardthings #workoutmotivation #hyrox #mindsetmatters #hybridathlete by @fitandfunsized

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11 days ago