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KM - certified trainer & nutritionist

@karenmichellle

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Award-winning trainer & founder @strongerwithkm ™ & #stronggirlwalk
Helping women 35+ gain muscle, change their body composition & live STRONGER💪🏼
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Friday fit: the athleisure sets / brands I’m OBSESSED with It’s been a minute since I’ve shared some of my favourite brands, so it’s time to show them some love & share with you since I am often asked where I get my sets from So let’s start + @437 - I fell in love with 437 last year and now own 3 of their sets. What I love about them is their comfort, fit and wearability. I have done HIIT works in all their sets and can confidently say that I feel secure while also feeling really comfortable - which is major for me. I dont want to move and worry about adjusting myself - with their sets I don’t. And you know we love a well designed set like this cross over waist - perfection👌🏼 + @gymsharkwomen - I have been living in @gymsharkwomen for over 5 years and it’s another brand I loveee. Their pieces are made to move while still being comfortable. What keeps me buying their stuff is truly the quality and comfort. I am soooo particular with sports bras because I never feel like they hold me in and their bras do! + @boandtee - this is another brand I discovered a few years ago that I love. I own 5 sets from this brand and again- I always go back because of the quality and fit. @aloyoga - I started buying / wearing @aloyoga two years ago after being gifted a set that I fell in love with. The fabrics are amazing quality, buttery soft and fit incredibly without feeling restricted. I also love the variety of their collections + their designs and attention to detail. This brand is elevated while not being over the top. + @athleta - I also fell in love with this brand after being gifted a set a few years ago. Their sets are buttery soft, not restrictive and move with you - which again, is everything to me. Are we noticing a pattern here? ☺️ When it comes to training - I want to feel supported while also feeling cute and these brands do just that! What are some of your favourite brands / where do you get your fits from? Let me know!
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STRETCHING & MOBILITY Alleviate tight and sore muscles Every time I poll you on how often you stretch, the results are always the same: 90% of you don’t stretch often or even at all 😩 Stretching and mobility (especially first thing in the morning) is a MUST for me! It helps wake up the body, alleviates tight and sore muscles and honestly feels so good. It why I included it in our weekly schedule in the new #sculptandstrengthennovchallenge Every week I will guide you through a LIVE stretching and mobility session to help you release tension, alleviate soreness & help you improve your flexibility so you can continue training and doing your day-to-day activities feeling your BEST. Movement and all the wellness habits that are a part of this challenge are meant to help you preserve your body. Want to be guided through a full body stretch every week? Join the challenge! What challenge members have said about your live stretching and mobility classes: “A little mid morning lower body stretch is just what I needed after an early start.. thanks KM, this was a goodie!” “Thanks for the morning stretch, KM! I especially enjoyed Joe’s ‘I wanna know’ serenading us softly in the background... Great jam 😁” “Thank you KM! I did a 5min meditation on Spotify after and I feel so floaty and loose ready for the day! 💜” “Been a wonderful and productive morning with a solid 3 hours of uninterrupted work, followed by the KM stretch which was all things magical” We start NOV 7th! Sign up now at the link in my bio!
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15 MED BALL HIIT 💪🏼💪🏼 I love adding in equipment like a med ball that is so versatile and can help you challenge & strengthen your grip strength, core and cardio! SAVE & try this 15 min med ball workout! Mb slams Mb plank pass through Mb speed skaters Mb Russian twists Mb toe taps 30 seconds on // 15 off x 3! This workout will challenge you in new ways and can be done anywhere, anytime! All you need is a med ball - this ones’s feom @everlastcanada and a yoga mat - this one is from @byoganow Want to do the whole workout with me from start to finish? Hit the link in my bio and let’s move! Happy Monday! #strongerwithkm
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11.07.22
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MOOOOOD How I feel about the NEW #stronggirloctoberwalkingchallenge that starts tomorrow in support of breast cancer awareness & breast cancer research. The amount of messages I get from you daily telling me how you now add walks to your mornings, or make walks a priority is WHY I share all that I do; because there is so much power in something as simple as a walk and even more so, when we share those powerful things with one another! This walking challenge is an invitation for you to try something new and to do it with an incredible group of women who are honestly the best support. The goal of this challenge like every walking challenge I’ve done is simply to get you to give yourself intentional time in your day where you get to connect with you so that you can show up in every area in your life as YOUR BEST SELF. It’s why I walk almost everyday too - because walking brings clarity, reduces anxiety, helps shift your energy and subsequently, your mood. It has this beautiful ripple effect that ADDS value to your life and those around you So join me and the #swkm community for this incredible walking challenge! You can participate simply by joining our private #stronggirlwalkclub Facebook group (linked in my stories) or you can sign up at the link in my bio if you wish to donate for #breastcancerawareness 💕 I cannot wait for this challenge, our GROUP WALK + the amazing prize pack! SHARE this with anyone you’d love to do this with & anyone you think would benefit from this 💕 Stronger, one step at a time! Let’s do this!
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New season, new beginnings and a lot of exciting things in the works! I’m soooo excited 🤍
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THE SECRET? Consistency & authenticity One of the things that stood out in @jayshetty podcast w/ @daveramsey that I was listening to yesterday (find it in my stories) was that @daveramsey said (and I’m paraphrasing) is that our attention span today is basically non existent and that because of social media and the prevalence of ordering everything with the click of a button, we want things yesterday; that wealth (the topic of conversation) was built OVER TIME… The one thing I tell my clients allllll the time is that, as a trainer myself - it’s taken me 2-3 years to finally master what I’ve learned and to find a method that works for me… how can YOU expect results in 2-3 months? … it doesn’t work lol I train myself and my clients for LIFE and help you build fitness and healthy habits into your day SLOWLY over time so you feel BETTER as you get older & the secret to success is CONSISTENCY - OVER TIME Are there ways to take short cuts, yes? Are they sustainable? Absolutely not so todays reminder is: Consistency = LONG TERM success 🤍✨
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Literally me - your healthy habits bff and your constant reminder to drink more water and go to bed loll As your wellness bff I promise to continue reminding you of these small but powerful habits that when practiced daily, can change your life so here’s your reminder to a) drink some water b) go to bed a little earlier tonight Love you, bye 🫶🏼
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#STRONGGIRLWALK SQUAD! 👟👟 Our walk last Saturday was INCREDIBLE and I cannot wait for our October #stronggirlwalk - the count down begins today! The October #stronggirlwalkingchallenge will be dedicated to raising funds for #breastcancerawareness and breast cancer research - something that has touched us all in some way and I couldn’t be more excited to walk w/ all of you for an amazing cause! I will be sharing the sign up link soon where you’ll be able to donate, get your walking challenge calendar and more! I have a few things planned for this walking challenge including lives to support you as you walk, the giveaways + a few other surprises. If you missed last weeks walk & want to join the next one, head to my stories and leave your email so I can send you all the details + add you to our private #stronggirlwalkclub facebook group! 🤍🤍 #strongerwithkm
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8 days off IG & it felt SO DAMN GOOD! Like anything in life, too much of anything is not a good thing ..right? Taking a break (for me) from social - or anything really - is SO necessary but its often hard to do because we (me & a few people I’ve spoken to about this) feel like if we don’t take a break… we’ll fall behind… This break came for me because for the last few weeks I’ve been feeling like I was on the verge of a burnout - specifically with being on IG. I felt like I’ve been dancing to the beat of the IG drum for a long time - especially lately, and if there’s anything I’ve learned over the last three years, it’s to first, move to the beat of MY OWN drum lol and second, to really listen to when I’m feeling off and mannnnn was I off. I wrote a full blog post about this that you can find on karenmichellle.com but I wanted to share 7 reminders that I think are important in case you’ve ever felt this way too: * How your life FEELS is more important than how it looks online * You're allowed to disconnect as often and as long as you need - you will not fall behind. * Taking time to unplug from social media FEELS REALLY GOOD and is so important for your mental health; it’s something we can ALL benefit from and I HIGHLY recommend every one try it * Your value isn't determined by the number of likes or followers you have (please know this) * Social media is a tool that allows you to be social - use it in a way that works for YOU * When it stops feeling like it's adding to your life, take a step back and reevaluate its value in your life * Your mental health is THE most important thing; if being online compromises your mental health, get off This is the first time I’ve intentionally taken time this much time off IG and it felt soooo good. I’m happy to be back on, & to continue sharing things that I know can help change your life - but I’m going to use this platform a little more mindfully & w/ a few more boundaries so that I FEEL my best both on and off of it. Have you ever taken time off IG? Let me me in the comments & let’s talk about it! 🫶🏼🫶🏼
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THIRTY-ONE DAYS OF WALKING -COMPLETE 🙌🏼🙌🏼🙌🏼 I meant to share this over the weekend but my head cold literally took me out so here we are- sharing a little later but it doesn’t matter because what matters is that WE DID IT!!! For 31 days we made it a priority to commit to a walking practice - together. Some days we walked more, some days we walked less and some days we rested but we did it all TOGETHER. And that was the point - IS the point of these challenges; building a practice with others that fuels your mind, body and soul. For 31 days we practiced getting outside, even if just for 15 minutes and with our private members fb group- we kept each other accountable, supported one another and shared our walks everyday! The power of walking is unparalleled and the benefits are incredible and my favourite part is doing it with all of you! The feedback from this challenge has been incredible and the messages I’ve received are WHY I continue doing these challenges - because seeing you fall in love with movement - hearing that you FEEL BETTER after a walk is the best feeling! It is and will forever be my mission to help you find ways- build practices that make YOU feel YOUR BEST! I always say that it doesn’t have to be monumental to be significant and sometimes all it takes is a short 15 min #stronggirlwalk The #swkmsg100kmjulywalkingchallenge is doneeeee but babyyy we are not done! The private members only walking group is committed to continue their daily walks and I cannot tell you HOW HAPPY THAT MAKES MEEEE! We are going to continue our daily walks for the month of August and if you want to be a part of this private group - drop your email in my stories so I can add you! I’ve shared this quote before and I have to share it again because it’s true- “alone we can go fast, but together we can go further!” It’s new day and a new month - let’s goooooo 🙌🏼🙌🏼🙌🏼
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Throwback to one of my favourite mornings and shoots w/ @augustmedia.ca ☁️☁️☁️ One of my favourite parts of my job and what I do are shoots like these ones - getting to bring a vision to life & doing it with an amazing team. It’s fun to dress up, get my makeup done and show you what makes me, me. I cannot wait to create more magic w/ @augustmedia.ca ✨
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