Instagram story viewer> @kharishanay> Posts

Coach Khari, MS | Strength & Performance

@kharishanay

3.9K

followers

2936

following

🏋🏾‍♀️ Strength + Performance
🏃🏾‍♀️ Running | 👏🏾 Motivation
✨Konnect with your best self through fitness.
Collaborations: @co.khari

POSTS STORIES REELS

Back in 2020, God gave me the vision to step out faith and open myself up to train whomever connected with me. Konnected Fitness began as an outdoor training program that offered mobile strength and conditioning training.

When I dropped my announcement about Konnected Fitness on May 1, 2020 I had no current clients just an initial vision and light framework of how I would engage people.

The beauty of it all was how organic it began I took my expertise outside literally, and it brought others out there with me. I unpacked equipment from my car and outside became a training space. My first clients were friends, family, and people who saw my workouts on Instagram. All of them saw something they connected with and felt they needed.

Looking back, all I did in the beginning was train clients, workout, and post things lol. It wasn’t curated just what was going on in real time. I refined my workouts/ programming consistently based on the feedback of everyone I worked with.

I had all the time and space to just let things align and that was the beauty of it. This was before there was any pressure to do anything other than be myself and do something I loved to do that brought me closer to people. I had such a great time exploring, creating, and connecting. This is where it all started. I am grateful to have had this experience and thank you to everyone who took part. 🫶🏾 by @kharishanay

*Add Published Researcher to my Bio👩🏾‍🔬🥼
I’m proud to share that my research on the Borg Rating of Perceived Exertion (RPE) scale and its effect on heart rate response in group cycling has been published in Research Directs in Health Sciences!

This study began as my independent research project during my master’s program at Western Michigan University, where I explored whether a detailed explanation of the RPE scale impacts exercise intensity and heart rate regulation. My initial findings laid the foundation for this project, which was later expanded and continued in collaboration with fellow researchers.

Our results suggest that a simple visual reference may be just as effective as a full explanation, offering insights into how coaches and instructors can guide participants in group exercise settings more efficiently.

#SportsScience #ExercisePhysiology #functionalfriday #PerformanceTraining #Coaching #Research

🔗Check it out, link in my bio.

I’d love to hear your thoughts. How do you approach effort perception in training? by @kharishanay

I DID IT! I completed my first marathon..the Chicago Marathon! 🏅

This race was more than just about running; it was about showing myself that no matter how difficult, uncomfortable, or painful a moment is, there’s always something within me that I can unlock to push through. Throughout most of the race, I smiled, encouraged other runners, and engaged with the amazing spectators who cheered us on. I felt a deep sense of connection with everyone around me. It was all vibes until Mile 20 lol…

One of the most special parts of this journey was my mom and aunt tracking me across the course, cheering me on as I waved, smiled, and soaked it all in. Their joy and pride in spectating the marathon, meeting friends and strangers, and witnessing the fruits of my labor meant the world to me. It reminded me that this was about more than just me—it was about my community, my family, and the people who believed in me.

From the beginning, I promised myself that I would be fully present during marathon weekend, to truly embrace every sensation, every experience, and every emotion. Despite any distractions or life challenges, I stayed committed to that promise.

Running this marathon wasn’t just about the physical training; it was also about joining a charity team and fundraising for a cause that holds deep personal meaning to me. The accountability of knowing others were counting on me, not just to raise funds but also to show up for every training run, kept me going. I couldn’t give up easily because I knew I wasn’t just running for myself.

At the start, the training was tough, and I often questioned whether I had what it took. But run after run, training block after training block, I learned that the work you put in, and the commitment to showing up, provides a confidence that makes you believe you can positively influence any outcome. Belief is powerful—and so is the journey of self-discovery that comes with it.

Thank you to everyone who supported me along the way, especially my family, friends, and charity team. This is just the beginning! 💜
•
•
#firstmarathon #projectpurple #sportperformance #strengthandconditioningcoach by @kharishanay

I’m grateful for the strength, discipline, and patience that training has instilled in me.

My training sessions are daily staples. They’re my time to lock in and pour in. Every success begins with being and moving well. 🧘‍♀️

I’m grateful for @protein2o , which provides the protein and hydration I need without distraction, so I can focus on my workout and know I’ll replenish and recover well afterward. 🙏🏾

#protein2o #ad #strengthandconditioning #coachkhari #mindsetmatters by @kharishanay

DNS STAR PATTERN
Body Positioning:
⏩ Kneeling lateral pillar bridge
⏩ Elbow under your shoulder
➡️ Straight from head to heel (shoulders-hips-knees)
➡️ Gap between your knees
Movement Pattern:
⏩ HINGE your hips back
➡️ Thrust through
—————
This movement is anti-lateral flexion and challenges hip differentiation. Overall, if you execute properly your glutes, abs, obliques, transversus abdominis, abductors (gluteus medius, gluteus minimus, and tensor fasciae latae) will be on fire 🔥🔥🔥lol
————————————-
•
•
•
•
•
•
#strengthandconditioningcoach #dnsstar #pillarstrength #coachkhari #strengthtrainingforwomen by @kharishanay

Made for demonstration purposes 🙏🏾
Video demos (how tos) of movements.

#strengthandconditioning #movementscience

Kneeling Pillar Bridge to Plank

#corestrength #pillarstrength #antiorotation

Plyobox Pushup

#unilateral #upperbodypush

Standing Thoracic Rotation

#dynamicflexibility

3-Way Lunge

#movementskills #multidirectionaltraining

Lateral Isohold

#antilateralflexion

Suitcase March

#power

Pillar Bridge to Plank by @kharishanay

Sometimes you need a little reminder of just how incredible you are inside and out. Let that light shine Queen brightly and authentically. ✨

#femininity #explore #strengthtrainingforwomen #coachkhari by @kharishanay

Absolutely. Portfolio is pretty full with helping others to
Konnect with your best self through fitness.

#strengthandconditioning #coachkhari #mindsetmatters #fitnesslife #explore by @kharishanay

I’m Khari (Coach Khari), I have been in the field of strength, performance, and workplace wellness for over 10 years.

I developed my craft by continuously being both passionate and curious about functional movement, athleticism, and defining what it looks like/ means to be strong. From following a calling to put myself out there to train whoever “Konnected” with me came Konnected Fitness and Coach Khari. This was a monumental period in my life and career but it has proved to be a portion of the journey. So here I am, still, encouraging and motivating you to, “Konnect with your best self through fitness.”

Tell me one of your training goals or why you desire to be/stay fit

#strengthandconditioning #coachkhari #konnectedfitness #explore by @kharishanay

Building a #fullbodystrength Session (The Basics)

To engage all of your large muscle groups, you’ll want to choose a lift/movement from each category of movement pattern. #strengthtrainingforwomen

Movement Patterns: Upper Body/Lower Body, Push/Pull

✨Upper Body Push: Pushing something away from the body. Lifts like the Dumbbell Bench Press or Push-Up.

Muscles Engaged: Chest, triceps, and the front portion of your shoulders.

✨Upper Body Pull: Pulling things toward your body with your arms. Lifts like the Bent-Over Row and Pull-Up Iso Hold.

Muscles Engaged: Trapezius, rotator cuff muscles, and lats.

✨Lower Body Push: Pushing the ground away with your legs. Lifts like the Goblet Squat or a push-pattern deadlift.

Muscles Engaged: Quadriceps, hip flexors, and glutes.

✨Lower Body Pull: Engaging your posterior chain to perform movements that involve hip hinging or pulling. Lifts like the Glute Bridge (Hip Thrust) or Romanian Deadlift (RDL).

Muscles Engaged: Hamstrings, quadratus lumborum (lower back), and glutes.

‼️Keep in mind that my muscle lists aren’t exhaustive, and each lift will indirectly train other stabilizing muscles that aren’t listed. It’s important to maintain proper form to engage the intended muscles and minimize the risk of injury.

✅Choose Your Rep Range: I recommend a foundation range of 8–10 reps. Keep your weight moderately light while you work on your form.

✅Choose How Many Sets to Do: I recommend 2–3 sets, repeating your list of lifts 2–3 times, with 60–90 seconds of rest in between.

These are the basics, but there are still important components like an extended warm-up, movement skills, power/rotational blocks, plyometrics, and auxiliary work that are intentionally programmed to improve your strength, movement, and performance. #explore

You can also incorporate split days and other training goals into your overall programming. A certified #strengthandconditioningcoach can help you with this and take away the guesswork.

Enjoy the template! Drop your questions here! 💪🏾 by @kharishanay

Next slide…

#pleasebepatient #prayerworks #purposedrivencontent #mindsetmatters by @kharishanay

Look familiar. I would say it feels that way. 💪🏾
🫶🏾

If it’s been a while here’s a reminder. I’m Khari (Coach Khari), I have been in the field of strength, performance, and workplace wellness for over 10 years.

I developed my craft by continuously being both passionate and curious about functional movement, athleticism, and defining what it looks like/means to be strong. From following a calling to put myself out there to train whoever “Konnected” with me came Konnected Fitness and Coach Khari. This was a monumental period in my life and career but it has proved to be a portion of the journey. So here I am, still, encouraging and motivating you to, “Konnect with your best self through fitness.”

#coachkhari #strengthandconditioning

#mindsetiseverything #movementismedicine by @kharishanay