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Kristina Stephens + Fitness Coach

@kk.stephens

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Mom- CPT - Functional & Athletic Coach
Helping woman gain strength & confidence!
Training for real world movement!
Train w/ me! ⬇️
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MY PULL-UP JOURNEY, WHERE I REALLY STARTED: I stayed consistent for 30 days! Doing drills 5x a week and then a day just for mobility and stretching! This took me from 1/2 rep to 2 reps in 10 days, but I definitely wanted more! Everyday started the same! Same warmup, to really prime my body for the work I was about to put in! And over this journey, I found out pull-ups really are a full body movement so not only did I get my pullup and then some, I gained strength all over! Plus, figuring out that breaking the pull-up into parts would help me get to my 1 pull-up faster! So, it’s important to film yourself attempting a pull-up so you can see what you need to work on! You could be pulling from one side more than the other, or be stuck at the bottom, middle or top! Some of the drills I did ⬇️ -band shrug pulldowns (single, double, hollow pullovers) -band shrug pull-ups, quarter reps -TRX rows, assisted pull-ups -hanging on the bar, using all types of grips -building full body strength w/ dbs, my own bodyweight -hollow holds, hollow rocks, plank holds -Negatives, and variations of this with different grips -Jumping pull-ups -flex hangs, holds at all parts of the pull-ups So if you feel stuck like I did, comment PULLUP, and I’ll send you the link to my RISE MEMBERSHIP to sign up for my 30 day beginner program, to kick start your journey! Or sign up in in my bio! This is the same methods I used, and what I use with my other clients wanting their pullup! I’ll be posting another video soon for those who already have a few reps, and want to increase soon! #personaltrainer #pullups #riseupathletics #fitmom #consistency by @kk.stephens
23
5 months ago
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Nothing like a little encouragement.. She always knows what to say to get me to push a bit harder! :) #personaltrainer #garagegym #kkscoaching #onlinecoaching #fitmom #consistency #motherdaughter #fitness #liftheavy by @kk.stephens
11
a year ago
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If you struggle with deadlifts, you are not alone!! In all my years of training, this exercise has been proven to be the most tricky! Don’t get discouraged and keep practicing! Although weightlifting is for everyone, it IS a skill that needs to be mastered! So don’t compare your beginnings to someone who has been lifting for years... we all started in the same place! Keep practicing! And you will master it! If there are any form videos you’d like to see let me know in the comments! #personaltrainer #deadlifts #fitmom #gymmotivation #gymhumor by @kk.stephens
13
5 months ago
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Why should Woman Train Plyometrics?? 🔥Protects Bone Health- High-impact movements like jumping, hopping, and skipping send signals that stimulate bone growth. This helps prevent osteopenia and osteoporosis, reducing fracture risks later in life!! 🔥Targets Fast-Twitch Fibers-Women naturally have fewer power-producing fast-twitch muscle fibers than men. Plyometrics specifically recruit these fibers to boost speed, agility, and dynamic power! 🔥Fights Age Decline- We lose power much faster than basic strength as we age. This decline speeds up during and after menopause due to dropping estrogen levels. Jump training preserves fast-reacting muscle function and balance, helping prevent falls! 🔥Improves Athletic Performance- Explosive training increases tendon and ligament stiffness, allowing the body to store and release elastic energy efficiently for running, jumping, and changing direction! So, do you’re Plyos! Not sure where to start? My new BUILT FOR MORE program is live! And is great for all levels! Have questions, ask me below! #plyometricstraining #personaltrainer #onlinecoaching #fitness #fitmom by @kk.stephens
8
19 hours ago
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Sometimes it’s okay to be disappointed! Just don’t let it make you forget how far you’ve come! You ever look back at something when you first started, and just be so amazed at how far you’ve come!? That’s me a pull-ups! I fell in love with the journey, and it taught me way more than I could’ve imagined! #pullups #personaltrainer #onlinecoaching #gymispiration #fitness by @kk.stephens
7
2 days ago
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Part 1 of a Series! Making fitness fun for kids! Play games, run, jump, catch, throw! You can tell we had a lot of laughs throughout this session! And it never felt like a boring workout! Worked on hand eye coordination, reaction, landing mechanics, speed, foot work, and she never asked when we would be done because we did them a fun way! And sometimes I’d let her lead and help make changes! We have a long list of fun games, and I’ll share some each week! Do you play fitness games with your kiddos? If so I’d love to hear what you do! Follow along for more fun next week! #personaltrainer #onlinecoaching #athleticdevelopment #fitnessforkids #fitness by @kk.stephens
6
3 days ago
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You mean you showed up and put in the work, and are already feeling so good! 🙌🏻🙌🏻 Movement is medicine! And we all deserve to move well! Coaching spots open! We’re training for real world movement! #personaltrainer #onlinecoaching #movementismedicine #fitness #gymmotıvatıon by @kk.stephens
6
3 days ago
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Some days things don’t go according to plan! But instead of skipping my workout entirely, I adapted to the situation and changed things around that we’re going to work for me! I also do this for my clients when they need me to! and honestly, the mind shift that I had years ago about doing what I can versus having to follow exactly what was in front of me, made a difference! don’t get me wrong. It’s great to follow a training plan, but not at the extent of discomfort like I was dealing with today! But this is exactly the reason why working with a coach can truly help you with modifications or anything else! I have a few coaching spots open! DM for a spot! Workout Details! 3-4 Rounds -Heel Elevated Tempo Squats 8-12reps -Single KB Suitcase DL 8-12 per side -Walking Lunges 8-10 per leg -Lateral Lunges 8-10 per leg -Single Leg Hip Thrusts 10-12 per leg -Single Leg Rollout 15 per leg #personaltrainer #onlinecoaching #fitness #adaptingtochange #fitness by @kk.stephens
4
4 days ago
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Guilty 😎 The Gym has become such an important part of my life! Even a simple rest day can be hard sometimes! Sets the tone for my day, mood! Can anyone relate!? #personaltrainer #fitmom #onlinecoaching #fitness #gymmotıvatıon by @kk.stephens
2
4 days ago
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So with so many new friends, thought it would be a good idea to reintroduce myself! I’m Kristina, or KK! Mom, Gym Rat, Coach, Halloween queen, Pull-up princess, Hike Lover, and Introvert who can be an Extrovert, and a huge lover of a sweet treat! If you resonate with any of this, you are in the right place! I post fitness tips, drills, gym humor, and motivation! I’m trying my hardest to build a strong supportive crew here! Being on social media can be hard somedays, even more so having the guts to put yourself out there! So I’m here to help show some love and give the best vibes! Follow along! 😎 thank you for being here and supporting me! #personaltrainer #onlinecoaching #fitfam #fitness #strongereveryday by @kk.stephens
5
5 days ago
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What a feeling!!! And it’s the weekend! I hope all those weights feel lighter than ever for you! Go grab something heavy and show it who’s boss! Good vibes only!! #personaltrainer #onlinecoaching #gymmotıvatıon #gymhumor #consistency by @kk.stephens
7
6 days ago
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3 LAT STRETCHES I DO ON REPEAT! These feel great after doing an upper body session! Are you Lacking overhead or shoulder mobility, low back pain, or tight and overuse of your lats? Save this post for stretches to target both your upper and lower lats! #stretching #personaltrainer #onlinecoaching #fitness #mobility by @kk.stephens
4
7 days ago
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