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Whitney Kennedy

@whitmken

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Your everyday American gal living in Australia raising a toddler while pregnant and working part-time 🫶🏼

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If you’re asking your body to lift heavier, run further and keep showing up - then give it something to work with 🫶🏼

Fuelling your training gives you energy to put into the session.
Carbs help power the work, especially when the intensity picks up, while eating enough across the day supports recovery and adaptation.

Let’s be real, the goal is to actually benefit from all that effort you’re putting in.

If you’re starting sessions hungry, feeling flat halfway through or struggling to hold your usual pace/intensity, have a look at when you last ate. Food might be one piece of that puzzle.

And no, you don’t need a perfectly timed meal or an expensive pre-workout stack. Sometimes it’s toast and jam. Sometimes it’s a banana on the way to your 5:30am session.
Choose something that suits the time you’ve got and sits well in your stomach.

For longer or harder sessions, plan your fuel beforehand - and for longer efforts, carbs during training can help too.

What you eat before training matters, but that little snack still needs a whole day of adequate food behind it.

You don’t have to earn your food through exercise.
You’re allowed to eat to support the things you want your body to do 🩷

Save this for your next session & send it to your mate who runs on coffee and vibes x

#FuelYourTraining #WomensStrengthTraining #HybridTraining #RunningNutrition #FuelToPerform

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10 WEEKS OUT. 70 DAYS TO GO 👀🔥

And at this point in prep, I don’t necessarily want you asking:
“What else can I add?”

I want you asking:
“How well am I actually recovering from what I’m already doing?”

Because there is a BIG difference between training hard and just being fucking tired all the time 😂

You can have all the running, lifting and conditioning in your week but if everything is competing with everything else, eventually the quality of ALL of it starts to suffer.

Your interval session is shit because your legs are cooked from strength.
Your strength session is shit because yesterday’s “easy” run became a tempo.
Your conditioning is shit because you’ve trained hard four days straight.

And then you assume you need to get fitter soooo you add MORE.

See the problem? 😂🤷🏼‍♀️

Good programming isn’t just about choosing the right exercises or sessions.

It’s about understanding where they sit, what they’re asking from your body and what you need around them to actually adapt.

Sometimes the smartest thing you can do for your progress is push fucking HARD.

And sometimes it’s going for an easy jog, eating enough food and getting your ass to bed.

Both are important.

We’re officially 10 weeks from race day and this is where I want you getting really bloody good at respecting the PURPOSE of each session.

Hard days hard.
Easy days actually easy.
Recovery without guilt.
And enough consistency to stack another good week on top of the last.

Train hard enough to adapt. Recover enough to do it again 🩷

Save this carousel + use the examples when you’re planning out your training this week.

#HybridTraining #HybridAthlete #WomensStrengthTraining #RunningTraining #BuildingPowerfulWomen

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DAYLIGHT SAVINGS = LIONESS RUN CLUB SUMMER ERA IS BACK ☀️🏃‍♀️💛

From next Wednesday 7th October, we’re moving back to 5:30PM and I could not be more bloody excited for lighter nights, warmer runs + our Wednesday crew 🥹

📍 Berwick Athletics Track
⏰ Wednesdays @ 5:30PM
🏃‍♀️ Intervals OR an easy 5km
🤝 Everyone welcome

Fast, slow, beginner, experienced, training for something or literally just wanting to move your body and have a chat - there’s a place for you here!

No pressure. No pace expectations.
Just show up, run with a good crew + have some fun with it.

See you next weeekkk 🫶☀️

#runclub #melbournerunclub #berwickrunclub #lionesssrunclub

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11 WEEKS OUT. 77 DAYS TO GOOO 👀

And if you’ve had ONE shit session and already started questioning your entire fitness level - this one’s for you 😂🫶🏼

One of the biggest skills I want athletes to learn during a training block has absolutely nothing to do with running faster or lifting heavier.

It’s learning how to zoom the fuck out.

Because you’re going to have days where everything clicks.
Your legs feel good. Your paces feel easy. The weights move beautifully and you walk away thinking you’re basically unstoppable.

And then three days later you’ll start your warm up and apparently have the cardiovascular fitness of a potato 🥔

Both can exist within a successful training block - trust me 🙃

Your body isn’t a machine.
Sleep, stress, fuelling, recovery, hormones, training fatigue and LIFE all influence what you’re capable of producing on any given day.
Which is why we don’t make dramatic conclusions from one workout.

We collect the data.
We look for trends.
We adjust when a pattern tells us something needs changing.
And otherwise?
We keep fucking showing up.

Our Lioness gals officially have week 1 of their 12 week prep under their belts, and right now I’m far more interested in how they’re moving through the entire block than whether every individual session looks perfect.

We’ve got 77 days to build this thing.
There will be bloody good days.
There will be bloody shit ones.
Neither defines your prep.

Zoom out. Trust the work. Keep building 🩷

#HybridTraining #HybridAthlete #RacePrep #WomensTraining #LionessPerformance

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12 WEEKS OUT. 84 DAYS. AND NOW THE REAL WORK STARTS 👀🔥

If you’re starting structured race prep around now, I know the temptation is to come absolutely FLYING out of the gates.

Motivation is high. Race day suddenly feels real. And you want to prove to yourself that you’re ready.

But here’s the thing…
You don’t need to be ready yet.
You need somewhere to build from.

Week 1 isn’t about seeing how badly you can bury yourself.
It’s about learning your paces. Understanding the intention behind your sessions. Establishing your starting point. Fuelling properly. Recovering. And beginning to stack the kind of weeks that actually move you forward.

Because nobody gives a fuck how fit you were 84 days out.
We’re interested in the athlete you become between now and race day.

And today is a pretty fkn exciting one over here because our Lioness gals officially begin their 12 Week Hybrid Performance Coaching today 🥹🩷

We’ve got women training with us online + at Lioness HQ, all starting from different places and working towards their own goals.

For the next 12 weeks we’re going to build.
We’re going to learn.
We’re going to get uncomfortable.
We’re probably going to swear a lot 😂

And we’re going to find out what these women are fucking capable of.

DAY ONE.
Let’s get to werrkkk 🫡🔥

#HybridTraining #HybridAthlete #RacePrep #WomensTraining #LionessPerformance

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Life’s been filled with many different personalities lately & I wouldn’t have it any other way 🥹🩵

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13 WEEKS UNTIL RACE DAY. 91 DAYS. 👀

And if you’re about to head into a structured training block, this week isn’t about squeezing in as much fitness as humanly possible before it starts 😂

It’s about getting your shit organised.

Because the best program in the world means fuck all if every Monday you look at it and think:
“Soooo… when exactly am I supposed to fit all of this in?”

Know where your training lives.
Know which sessions you’re protecting.
Know what can move when life inevitably does life things.

And probably most importantly - stop believing that a successful prep means executing every single week perfectly (it wont happen, trust me x)

You’ll have busy weeks. Shit sleep. Work stress. Social events. Sickness. Heavy legs. Sessions that don’t go to plan.

The goal isn’t perfection.
The goal is becoming really fucking good at adjusting without abandoning the whole thing.

For our Lioness gals, this is officially the FINAL WEEK before our 12-Week hybrid performance coaching kicks off on September 21st and I am SO fkn excited to get started 🥹🔥

This week we organise.
Next week WE WORK 🫡🩷

#HybridTraining #HybridAthlete #RacePrep #WomensTraining #LionessPerformance

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Going harder ≠ getting better at running.

And one of the easiest mistakes to make in an interval session is absolutely SENDING the first rep because you feel fresh then spending the rest of the session trying to survive the pace you just set yourself 😂

So instead of asking:

“How fast can I run this first rep?”

Start asking:

“What pace can I actually repeat?”

If you’ve got 6 x 1km on the program, we’d much rather see:

5:05 / 5:04 / 5:06 / 5:03 / 5:00 / 4:58

than:

4:45 / 4:52 / 5:03 / 5:14 / 5:26 / death 💀

The first example tells me you’ve understood the session, controlled your effort and still had another gear available when it was time to push.

The second tells me you accidentally turned rep one into a time trial 😂

And this matters because learning to pace yourself is a SKILL.

The more you practise it, the better you get at understanding:

✨ What different intensities actually feel like
✨ What pace you can sustain
✨ When to hold back
✨ When you can push
✨ How to keep working when fatigue starts creeping in

And if you’re training for a race, that shit matters.

Because adrenaline WILL make you want to go out faster than planned.

Other people WILL fly past you.

And your job isn’t to race them in the first 5 minutes.

Your job is to know your effort, trust your pacing and have something left when it actually matters.

So next interval session:

Start controlled.
Aim for consistent splits.
THEN earn the right to push.

Save this one before your next running session 🫡

#RunningTips #RunningTraining #HybridTraining #HybridAthlete #LionessPerformance

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14 WEEKS UNTIL RACE DAYYYY - 98 DAYS 👀

And I knowwwww this is around the time the countdown starts feeling a little less like “we’ve got ages” and a little more like “oh fuck, this is actually happening” 😂

Which means the temptation to suddenly start doing MORE is real.

More running.
More conditioning.
More race-specific sessions.
More everything because surely if race day is getting closer, you should be doing as much as possible right?

Not quite.

If you’re about to head into a structured block of race prep, your job isn’t to get race fit before it starts.

That’s what the prep is for.

Right now I care way more about you building a routine you can actually sustain.

Getting consistent with your running.
Keeping your strength work in.
Fuelling properly.
Getting on top of any niggles.
And figuring out how training fits around your actual life.

Because we’re not trying to peak in September.
We’re building towards December.

There is SO much fitness still to be built over the next 14 weeks.

So if you’re looking around thinking everyone else is fitter, faster or further ahead than you - Stop.

You don’t need to get ready to start.
You start so you can get ready.

And as for our Lioness girlies joining our 12 Week Hybrid Performance Coaching

WE ARE OFFICIALLY TWO WEEKS OUT FROM DAY ONEEEEE 👀🔥

September 21st we fucking go.

For now?

Keep showing up. Don’t go rogue. And trust what’s coming 😂🩷

#HybridTraining #HybridAthlete #RacePrep #WomensTraining #LionessPerformance

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15 WEEKS UNTIL RACE DAY + 3 WEEKS UNTIL OUR 12 WEEK PREP STARTS 👀

We’re officially entering the stage of prep where I want you to start getting GOOD at holding yourself back.

Which sounds backwards when you’re training to get fitter 😂

But hear me out.

Anyone can absolutely send the first rep when they’re fresh.

Anyone can get excited, go out way too hot and convince themselves they’re suddenly significantly fitter than they were last Tuesday.

The skill is knowing what effort you can actually HOLD.

Can you keep your interval splits consistent?
Can you start a longer run controlled and finish strong?
Can you get through conditioning without absolutely cooking yourself in the first 5mins?
Can you let someone fly past you without immediately deciding you’re now in a race with a complete stranger? 😂

Cause on race day, adrenaline is going to make everything feel easier at the start.

And that’s exactly when pacing matters.

Controlled doesn’t mean you’re not working hard.
It means you’re working hard enough that you can still fucking WORK later.

You’ve got 105 days.

Use them to learn your gears, understand your effort and become a smarter athlete - not just a fitter one.

Don’t train to win the first 10 minutes. Train to be strong in the last 10.

And if Melbourne is on your calendar and you want us in your corner for the final 12 weeks, enrolments for our 12 Week Hybrid Performance Coaching are now open.

We kick off September 21st.

Full online coaching + Lioness HQ add-on options available.

Hit the link in my bio for all the details + to join the crew 🩷

#HybridTraining #HybridAthlete #RacePrep #RunningTips #LionessPerformance

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OKAYYYYYY IT’S OFFICIAL 🔥

Our 12 Week HYROX Melbourne Performance Program is OPEN.

And I am sooo fkn excited for this one.

We’ve spent a LOT of time thinking about what women actually need to get from where they are now → to that start line in December feeling strong, fit, confident and genuinely prepared.

Not random workouts.
Not smashing yourself with HYROX sims every weekend.
Not guessing whether you’re running enough, lifting enough or doing too much.

Actual structured prep. Coaching. Progression.
And a whole crew of women working towards the same goal.

Whether this is your first HYROX and you’re currently thinking “what the fuck have I signed myself up for” 😂

OR you’ve raced before and want to perform better this time - we’ve got you 😉

There are two ways to join us:

✨ Full Online HYROX Performance Coaching

OR

✨ Lioness HQ + HYROX Specialised Add-On

Both kick off Monday 21st September and take us all the way through to HYROX Melbourne.

Enrolments are officially OPEN.

Hit the link in my bio to secure your spot.

LET’S FUCKING GOOOOOOO 🩷

#HYROXMelbourne #HYROXTraining #HybridTraining #WomensRunning #LionessPerformance

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