Coach KJ

My Brotha!!! ACTION

Wednesday Wipeout Workout - simple and destructive! Farmer Carry/Waiter Carry 10minute accumulative, ever 50m switch sides Grow a pair and crank it ... #wednesday #kettlebell #farmercarry #instafit See more

Monday Moto: Ain’t nothin’ gonna slow this train son! So getting after these DB rows and realizing that I can do much more weight than what the gym has to offer, I make a way for progress with what I have at hand. With that said, life has a funny way of always being, well...... LIFE! Meaning there is always a ceiling, there is always limiting beliefs, there is always struggle, there is always pain, there is always hurt, BUT... It is ALL temporary, short-lived, forgetful, permeable, penetrable, past, and most important, EDUCATIONAL! So get out you MOTO (motivational) DIY case and build your progress with or without what’s available, because at the end of the day... ITS ALL ABOUT YOU #mondaymotivation #progress #you #instafit #struggleisreal See more

Grinder workout and I’m not talking about the app Incorporate power strength and endurance in 30min or less. POWER DBL KB Cleans - 5reps... STRENGTH KB Rack Squats / RDLs - 7reps X 5rounds ENDURANCE 50 BB Deadlift/Rows For time! You do this routine, you won’t even have time to search for the perfect song on your playlist #wednesday #humpday #kettlebell #deadlift #instafit See more

Like the Grandma from Nutty Professor said, so good make your head pop off like a chicken, Woooooo! #tuesday #balance #digin #instafit #lightweight

Coach Confidential: Why I quit training Why would I quit something I claim to love? Here’s the back story...... I’ve been in the fitness industry for 20years. I’ve transformed s of people from MANY different populations. More importantly I’ve built and rebuilt myself over and over. What I’ve learned over the years more than anything else is... WORDS HAVE POWER! So what does this have to do with training you ask? I made a conscious decision to just be MORE to the people I work with. The TRAINER: A profession / Task deliverer / Programmer / Exercise curator / Session tracker This is who I am... The COACH: Family to ALL / Accountability / ABC (always be coaching) / Lift the low-humble the high / Be your belief till you believe I am... COACH KJ, How can I help you? #wednesday #humpday #trainer #coach #accountability #programs See more

Most common table talk EVERY trainer gets asked... How do I get a six pack? When I’m not in a funky azz mood from repeating myself over and over again, it usually sounds like this...... 1st get your nutrition in check, can’t put train a proper diet! And... 2nd get stronger and more stable in your core with variations of plank work, like the ones with knee tucks posted above. Now get on the floor and demo NOW... Is how the conversation ends!!! Your turn, get down and give me 10 reps on each leg with a second pause on each leg. #tuesday #core #abs #sixpack #work #instafit See more

These can get tricky. An alternate double KB snatch requires finding your rhythm quickly. But once you do, they will gas you fast. Start with snatching one at a time first, but dip down on the drop catch. This will help with the timing of eventually driving simultaneously. #Mondaymotivation #kettlebell #snatch

Happy Friday! Shoulder health is essential, especially tech driven world we live in. Posture these days are awful. It’s not a good look, especially for GROWN AZZ MEN!... Here are two movements to add to your routine TODAY that will keep those shoulders from eventually touching . Prone plate lift/press Banded reach and pulls. Time to be tall my friends. Time to be strong Bro-tein Shake. Time to be abnormal, normal is too mundane!!! #tgif #shoulders #instafit #mobility #ipreview via @preview.app See more

Abs, abs, abs! No matter what science and time tested nutrition says, all people want to see are ABS! However, they do need to be trained diligently and frequently to be more effective than aesthetically pleasing. Abs are the center piece of a Christmas dinner, they pull the entire table together. Question is are you training them responsibly to keep your body working as efficient as possible (with proper diet will give you the look as well)? Here are two simple barbel...l movements that will keep you functional and sexy at the same time! Landmines. This is a rotational exercise I see most commonly performed incorrect. Keep your arms locked out and load your hips in athletic-stance. Roll your shoulders and keep your head neutral through entire exercise. Barbell Rollouts. I prefer barbell over wheel because of lat engagement and variation of hand positions. Start in push-up position with pelvis tucked (squeeze ‘dem butt cheeks). Roll only as far your back and hips stay locked in hollowed position. If it breaks uniform pull back. Look at rollouts as just a plank in motion Focus on getting core-strong 1st, sexy core 2nd #thursday #core #abs #instafit See more

Problems with your shoulder every freakin’ time you do lateral raises? Try this tweak to performing lateral raises. Mold with your shoulder without pain... And while your at it, get a little ab work in... YOU’RE WELCOME #wednesday #humpday #fix #shoulders See more

I used to hate this crap! STRETCHING IS FOR THE BIRDS, is what I used to say. Now that I’m about to hit the other side of 40, I could not see myself NOT stretching. The value of increased range of motion, for small things like touching your toes, can not be overlooked ... As we get older you have two choices, STAY or SHRINK. I choose to STAY! What do you choose? #tuesday #stretch #instafit #mobility See more

Boy-oh-boy do I just ‘love’ conditioning days. It is the day I play in the gym and also freak people out. My deal is this, WHY be normal? WHY be like everyone else?... There is so much greatness in being different! #mondaymotivation #conditioning #greatness #instafit

Injuries SUCK... But not training because of injuries is for SUCKAS!!! One of the biggest concerns to have for folk over 40, random pains and possible setbacks from just merely existing. My God the countless mornings when my hips or lower back just don’t want to move with the rest of my body.... But as I’ve state all the time to my clients, injuries are just opportunities to optimize the body in other areas. Be grateful for what you have v. what you can’t. My calf is blasted, SO! I have two arms and leg. So what to do? Have fun practicing different dynamic stability core exercises with a kettlebell and stretching. What do you do when you are hurt? #tgif #injuries #cantstopwontstop #legs See more