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Tampa Health Coach 💪

@kimmmfit

1.3K

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• Helping people find balance in life & fitness
• Sports Nutritionist
• mom, bikini athlete, powerlifter
• Boy Mom Era 💙

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🌅 This mornings mobility / stretch routine!
A lot of the movements this morning work in conjunction with diaphragmatic breathing.

Example for cat-cows: inhale the RIBCAGE & stomach expand in the "cow" (arched back) position, exhale through the mouth, pulling the ribcage together along with tucking your pelvis.. targeting the deep core muscles in the "cat" (rounded back) position.

🫁 If you're not familiar with diaphragmatic breathing, I highly recommend learning it to help engage the proper deep core muscles along with improving your pelvic health & reducing stress!

Movement in today's routine:
🧘‍♀️ cat-cows
🧘‍♀️ bear crawl holds
🧘‍♀️ arm openers
🧘‍♀️ fire hydrant hold
🧘‍♀️ hip stretch / side bend
🧘‍♀️ internal/external rotations on foam roller
🧘‍♀️ criss cross hip circles with fold

Whether you are pregnant or not, these were very helpful in loosening up the hips and improving mobility!

P.s I clearly made up the names to half of these movements lol. If you have any questions feel free to message me! 😊 by @kimmmfit

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4 years ago

HOW MANY CALORIES SHOULD I EAT? 😳

🤷‍♀️ It all depends!

Everyone is different and unique in size, shape and activity level. Therefore everyone's calorie consumption will be different.

Depending on your goals (weight loss, maintenance, muscle gain), age, activity level and all other biological factors, your calories will vary.

📝Here's the simplest way to figure out your calories.

📲Spend a day logging your calories and see where your calorie range is.
Keep that calorie range for the next 2 weeks. Weekends included!

⚖️ Log your weekly average weight and compare the first week from the second.

⬇️ If you've dropped weight, you can probably stay here for another week or until your weight plateaus.

➡️ If your weight stayed the same. These are your maintenance calories.

⬆️ If you've gained weight, these calories are in a surplus from your maintenance.

Based on your goals and what you are trying to achieve, you can then begin to add, take away, or keep your calories the same! by @kimmmfit

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5 years ago

As I've gotten older, I'd like to think I've gotten a little 🤏 wiser lol . The world has become so focused on getting skinny lately that we’re forgetting the value of getting STRONG 💪🏼

Strength training isn’t just about how you look in the mirror. It’s about building a body that can support you for the rest of your life.

💪🏼 More muscle and greater functional strength
🦴 Stronger bones to help prevent osteoporosis
🏋🏼‍♀️ Better balance, stability, and physical independence
❤️ Improved metabolic health
🔥 Greater resilience as we age

Your goal shouldn’t just be to take up less space. It should be to build a body that can carry you through life.

Because strong is a whole lot more powerful than skinny. 🤍

#StrengthTraining #WomensStrength #BoneHealth #LiftHeavy #StrongNotSkinny Longevity by @kimmmfit

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7 days ago

WHY? Why do I wake up at 2/3a to do my workout?!

Its simple to me. Its the only time I have where its quiet. Where the world sleeps and I have a moment for me. As moms, lets be real, we run the household. We are needed the moment those little eyes are open.

My days run smoother when I have my workouts done and im not worried about trying to fit it in later. Because maybe they will nap and maybe they won't. But 90% of the time, they'll be asleep at 2a 😅 by @kimmmfit

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a month ago

Hey, that's me 💁‍♀️

Battle Dwarf by @kimmmfit

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3 months ago

Strong not just for my ego but to carry these boys out of trouble 😅 by @kimmmfit

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5 months ago

Most dream of being a mom. It was never something I cared much for. But life has a funny way of blessing you with things you may not be prepared for or needed.

Not once, but twice I've had the privilege to create 2 beautiful little boys that not just test my patience but have taught me what unconditional love really means. Thank you boys for teaching me patience , emotional regulation, and making me a better person by just being your mom. I love you guys more than you could ever understand.

To all the mamas out there, Happy Mother's Day! ❤️ by @kimmmfit

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5 months ago

We don't take enough pictures together....so here's a picture of just you being beautiful ❤️ @kimmmfit by @kimmmfit

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5 months ago

Nothing new, just proud of the 2 lifts that I completely suck at lol.

SSB Squats & Front Squats are my nemesis
However, with much practice and a great coach @rjswole , here we have 177 x5 for SSB and 160 x 2 for front squats. In which I failed the first set btw.

When you don't give up, practice at what you suck at, it brings a great feeling of accomplishment once you get it right. Ties into everything in life. .

Happy Monday ❤️ by @kimmmfit

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6 months ago

2026 & we're still here doing the basic lifts! Nothing fancy. Just quality movements !
Here's to a year of new strength gains and personal growth.

To step out from what's comfortable and start doing things that make me a little uncomfortable. Being okay when plans don't go as planned and learning to embrace the uncertainties and obstacles of life.

How's your 2026 going so far? What plans /goals do you have this year? by @kimmmfit

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9 months ago

Tested some maxes last week.

SQUAT 190
BENCH 125
DEADS 235

Upped 15lbs on squat, 5 on bench and 30lbs on deads! More than happy with the little progress ive made with the training ive been able to get it.

I may not be training 5/6 days like I was before kids, but I make every session I show up to count & that's all that matters.

Heres your reminder that small progress is still progress!

Hope everyone has had a great Thanksgiving weekend and is ready to get back to work! 👊 by @kimmmfit

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a year ago

Todays workout!

5 movements. Focused and intentional. Its not about doing MORE, its about doing it RIGHT.

Squats 80% x 3 85% x 3 90% x 3+
Kickbacks 4 x 10
Ballerina bulgarians 3 x 10
Ham curls 3 x 15
Leg raises 4 x 10

Give this routine a try & let me know what you think! by @kimmmfit

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a year ago