KW Fitness

I’m so stoked for my client! Three weeks ago this is something he couldn’t do. Now look at him! Fitness doesn’t need to be fancy. Don’t need equipment. Don’t need a ton of space. You don’t even need a fancy yoga mat. I meet with B (2x) a week for 30 minutes and it’s all done in his bedroom. Who’s ready to come work with me? I’m taking on one more virtual client! DM me to apply!

Short on time and need to get a quick workout in? Do this Every Min on the Min for 20 minutes! 2 Mt Climber Burpees (2:1) ... 2 Squats 2 Sit Ups 2 Glute Bridges 2 Jumping Lunges (2:1) That will get your heart rate

Good thing about having a Coach is they keep you accountable! I had a million excuses to not workout today. A MILLION! But it’s 7:40pm and I’m finishing up this workout! This was the last round and that’s why my legs are shaking like a salt . Thanks @rayregno ... I’m loving my ZYIA leggings! They don’t budge or slide up or down! Also this bra is amazing! If you’re interested in seeing more of these items check out my private FB group in the comments See more

Hey friends! My favorite joyful mindset coach is hosting a FREE, 5 day mindset event called "5 Days to a More Vibrant Me!" Doesn't that title just make you want to jump in?! It will be a time of exploring & clarifying through 3 simple + actionable steps we can take to redefine our own authentic, unique joy. If you’re an ambitious woman who wants to live to your fullest, most vibrant potential, then you already know that you need to uplevel & conquer your mindset. So! Whet...her you’re a first-time mindset explorer in an early phase of establishing her career, a mom with young kids running around frantically in the background as you read this, OR a more experienced woman looking at life after the kids are grown & the career has come to a close, you'll be in great company in this 5 day training! I'll be there - wanna come hang & grow with us??? I mean, it's free so there's literally nothing to lose - only gains ahead! Save your space today for giveaways, community, & just a little more JOY: bit.ly/5Days2AVibrantMe

Let’s talk GOALS! What are some small goals for this month? Examples I’d like to read 5 minutes a day. Go for a short walk 3x a week ... Listen to a new podcast Workout Drink a gallon of water a day See more

Anyone else scared to get outside their comfort zone ? Are you afraid you might look silly? Or fail? I say yes to all of those. But what I’ve learned in the last 4 years is to get stronger we must not be afraid to go outside that comfort zone. ... I couldn’t do public speaking without turning 10 shades of red and breaking into hives. It took me 3 months of forcing myself to speak infront of big groups to get comfortable with it. Fast forward to now... it’s my favorite thing to do! Lesson Get uncomfortable and growth will happen.

progress noun /prares/ forward or onward movement toward a destination.... . . It’s not easy. It’s incredibly hard. The biggest thing with recovering from birth is patience. I refused to compare myself to anyone or compare to my old self. This is my journey and I’m enjoying it with all of it’s challenges. Thank you for the encouragement and support! . . If you’re starting your journey... take it one day at a time. Be kind to yourself. Have discipline. Have the courage to start. It will get uncomfortable but that’s okay. Because we don’t grow unless we get uncomfortable. #Progress #PostPartumJourney #BellyBirth #GetUncomfortable #BlueLotusNutrition

45 minutes of restorative yoga tonight! I started taking this class 3 years ago ( CAYA YOGA) and fell in love with it! After 4 months of nursing and carrying little Charlotte around my hips, shoulders, neck and back need some TLC. I see my chiropractor once a month but this has been a life saver! I would recommend taking a class that is guided online before you grab a book and do it solo. Benefits Relaxes the body... Calms a busy mind Releases muscular tension, improving mobility and flexibility Improves capacity for healing and balancing. Balances the nervous system Boosts the immune system. Helps with sleep And lots cuddles with your fur kids Bloster, blanket, blocks and book are from Amazon.

Cheers to only one wake up last night! Thank goodness for John cause I would be a total wreck with this sleep training! We both wake up happy and rested. Such a difference with sleep! I learned a lot about sleep when I was Ironman training and how much it affected my training/recovery. If I slept bad I would have a horrible run/swim or bike. Now being a New Mom I’ve had to prioritize sleep the last month instead of working out. I would clean or do chores when CJ would be ...asleep. I had a hard time falling asleep when she was sleeping. Still do but I’m getting better. But SLEEP has made a big difference in my mood. Listen we need sleep SO make sure you’re getting it! Communicate with your partner/spouse that you need a 20-30 minute naps. The chores can wait I promise! . . Benefits of sleep Sharper Brain Mood Boost Healthier Heart Athletic Performance Steady Blood Sugar Healthier Immune System Weight Control Recover Faster . These are just to name a few! I’m currently working on my nutrition certification for 2021. So get ready for some more fun stuff! Happy Tuesday!

Write it down. Plan it. Do it. Let’s hear some of your goals for 2021

Hi! My name is Kayla and thanks for visiting my facebook page. I am a Navy wife, currently stationed in San Diego, CA. I truly love and enjoy everything fitness; however, that wasn’t always the case. When I was younger, I was extremely uncoordinated, felt out of place, easily embarrassed and no matter how many sports I tried out for, it just never seemed to be my thing. It wasn’t until my mid twenties that things started to change. I wanted to become healthier and decided ...I would try running. I started out with some 5k and 8k runs and after a lot of training, I slowly graduated to half and then full Marathons. I was finding that I really enjoyed running! Then in 2012, my husband got stationed in Hawaii, and I quickly got sucked into all of the activities on the island. After volunteering at the Ironman World Championships in 2014, I became hooked on this sport. The amount of dedication and perseverance these athletes embodied made me want to step my game up. The very next day I signed up for my very first Ironman. I hadn’t even DONE a triathlon before, not to mention I didn’t even know how to SWIM without sinking like a rock. I had one year to get my body to where I needed it to be and it was the most challenging year of training I have yet to endure. I took swim lessons, joined groups for long distance bike rides, and I continued to push my body and mind harder than I had ever done before. I completed my first full Ironman in 2015 in Louisville, KY, and my second in 2016 in Coeur d’Alene. There is no other way to describe my experience but to say it was grueling and there were times I second guessed ability to finish, but it truly was the most rewarding thing I have yet to do. I trained under Raul Torres, who owns BOCA Hawaii, for 3.5 years. I am so thankful he saw my potential and took the time to train and teach me and will always be one of my hero’s. Since I have started running I have completed 2 full Ironman races, 5 half Ironman races, 9 Marathons and countless other races. I started Crossfit in 2013 and found a new love in Olympic weightlifting. In 2017, after the death of my father, I decided that I wanted to turn what had become an all encompassing hobby into my business. I got my ACE Personal Training certification and starting to hunt for a gym. However, I quickly saw I didn’t want to be restricted to the prices and fees most gyms wanted to charge. I want my clients to be able to reach their goals without breaking the bank, so I decided to start KW Fitness, and the rest is history! I truly look forward to hearing from you and I can’t wait to get started! See more

First HITT workout Post Baby! Holy heart rate batman!! That was so much fun! I wanted to get a workout in before I trained camps tonight. So this is what I did . .... . 5 Rounds for Time; 10 Slam Balls (15lbs) 20 Half/Quarter Burpees 30 BattleRopes (2:1) Time 11:50 Definitely got me fired up for camps tonight! #BurnBootCamp #NewMomma #PostPartumJourney #SevenWeeks

6.5 years ago had a dream of completing an Ironman distance race without knowing how to swim . It was just a dream. After a year and half of hard work and dedication... I did it! I’m so proud of this race. My Ironman journey started my love of fitness! Don’t give up on your dreams! Go get them... YOU’RE IN CHARGE OF YOUR DESTINY! Dream | Dedicate | Do ... #MondayMotivation #KWFitness #IronmanLouisville2015

I shared my pregnancy journey... so why wouldn’t I share my #PostPartumJourney with you all. I probably find the time to work out 2-3 days a week ( Burn Workout and Spin classes) but my main focus is nutrition and SLEEP! Sleep is important because it enables the body to repair and be fit and ready for another day. Lea @bluelotuswellness1 has been helping me stay accountable with my nutrition. Our main focus is eating enough calories to keep my milk supply up and making good f...ood choices. I LOVE my weekly check ins with her. I see the progress ... even if it’s small. #MyJourney #NewMomma #BlueLotusWellness #BellyBirth #BurnBootCamp #PersonalTrainer

First garage workout post baby! I’m not gonna lie it was hard to mentally prepare myself because I know I can’t do what I used to do and I have to hold myself back. I’m the type of person who likes to push to see how much I can do. I can’t do that this time. 6 weeks ago I had baby Charlotte. That did a number on my body so it’s going to be a long road back but I’m grateful I get to do this. I’m excited to learn so I can help other new moms. Yesterday I had a hard day wi...th my body. I looked at the mirror and just cried because of all the change. Having a baby really changes your body. It’s hard to remember it took us 9-10 months to grow this human and we expect to be back to our old selves within 6 weeks. IT DOESN’T work that way. The best thing for me to do is focus on moving forward with small wins and not looking back to what used to be. Today I just wanted to keep it simple. Focus on breathing and do your everyday movements. . . . . Workout 4 Rounds of 30 Seconds on/off of; Squat to Bench Strict Press Reverse Lunges Glute Bridges with Pilates Ball

READ ... then READ AGAIN!

4 weeks since I had Charlotte Jean I honestly feel great mentally and physically. Soreness is gone. Tummy still feels weird to touch lol. C section incision is all healed! I do get choked up when I look at it. (Flashbacks to that crazy procedure.. I work up the courage to write about it one day..) As far as fitness goes I’ve been walking with John and Charlotte at night... Who knew I could get sore in calves from walking . I will start today with some pelvic and core work... ( mostly just breathing stuff). I can’t wait to lift weights and drive again! I could use more sleep but that comes with time. Crazy how well you can adjust to little sleep. But I take naps like crazy thanks to hubby! Breastfeeding is hard work but so rewarding. I love our time together and the way she looks at me. I need to write a book on the stuff they don’t tell ya. Holy sore nipples BATMAN! I’ve been tracking Marcos for my 3rd week with Blue Lotus Wellness . I already feel so much better being back on track and logging food. Hubby is even doing it with me . Also been tracking my water intake with my beautiful @burnbootcamp water bottle! AMAZING! Can’t wait to get back to training the members at @burnbootcamppowayca ! I miss YOU ALL! I just love how women’s bodies are so amazing! We’re the REAL SUPER HEROS! Sorry but after that birth I feel like I do anything now! but it takes a team and I have to give credit to my amazing husband for being the best support system! I’m so proud of us. Just remember NEW Mommies just remember to LOVE yourself and be patient. We did an amazing thing. Give yourself grace and never look back. Keep looking forward. And If you need help ASK! It’s OKAY! Any who I’m rambling and need to go get Charlotte . Thank you all for the gifts, calls, texts, bringing us meals and stopping by to say hi. We appreciate it all so very much! #Postpartum #WomenRock #PersonalTrainer #BurnTrainer #BlueLotusWellness #LovingTheProcess

I believe in being strong when everything seems to be going wrong. I believe that happy girls are the prettiest girls. I believe that tomorrow is another day, and I believe in miracles. Audrey Hepburn Here is my little miracle We’re doing great! Charlotte Jean Ward ~ 81720 ... Thank you all for your continued support! I’ll be back soon! Cheryl Polk Photography

Sorry I’ve been MIA on this page for a few months. I was wrapping things up before my maternity leave from Burn Boot Camp. Now I’m prepping for our bundle of joy (who is due within the next 10 days). Hope everyone is doing well during this crazy season of life. It’s been a challenging but a blessing. After my Dad passed 3 years ago I learned you can turn any bad/negative situation into a good one. So being pregnant during a season of covid where uncertainty surrounds us. I’v...e embraced the changes and challenges. I learned to really slow down and focus on what I can control. I can control my attitude and effort. I’m forward to sharing my journey as I enter the fitness world as a new Mom. Some people will call it a comeback but it’s not ... it’s a new chapter to my book! Remember to show grace and kindness wherever you go. See y’all soon! Kayla Sue Ward Dani King Photography #38WeeksPregnant

Covid has brought me all of the Laugesen sisters! I’ve been working with Wendy for about a year and when Covid happened she asked if her sisters could join the her zoom sessions....and of course I said yes!! Can I just tell you these ladies have been working their booties off! We train 2x a week for the last 4 months! They always give and never complain! They’re moving better, have more energy and getting stronger each day. I’m so proud of them and as you can tell they LO...VE our sessions too They’ve earned their weekend #ILoveMyJob #PersonalTraining #KissMyBootyCovid #NoStoppingUs #TrainingForLife #ILoveMyJob #PersonalTraining #KissMyBootyCovid #NoStoppingUs #TrainingForLife

Love this stuff! Check out Coach Chris! He’s always posting great content!

Little Sunday fitness It’s been extremely challenging to slow down but at least I’m still able to workout. With my work schedule I haven’t been able to train a lot this week so today I didn’t go crazy. I did 4 rounds of 30 seconds on/off just to get the body moving and blood pumping. It was perfect! #31WeeksPregnant #JustKeepMoving ... P.S. I’m totally allowed to do core work per my doctor and trainer. I love planks! I’ve been really focusing on my nasal breathing and pulling baby in. If you feel any coning I would recommend you stop and talk to a prenatal/postnatal trainer on how to breathe properly and obviously get the okay from doctor first During my pregnancy I’ve worked with nutritionist Blue Lotus Nutrition & Wellness aka Lea to help guide me. We’ve worked together the past 2 years ( Ironman and Marathon Training) I’ve been counting marcos to hold myself accountable. But I also eat what I want or what baby allows me have @cocreator_colleen has been helping me with programming. She’s been a great asset to have! Postpartum Momma’s If you’re looking for help with pelvic floor( peeing yourself during workouts) she is your gal! She is always having fun workshops! She’ll be doing one for Burn Trainers soon to help our members

Who’s ready for the week! Here’s my schedule Burn Boot Camp - Poway, CA this week! Be sure to try out their 14 day FREE trial ! Go check out their FB page. Monday/Thursday 5:30am 6:30am 8:30am ... Monday/Tuesday/Wednesday/Friday 3:30pm 4:30pm 5:30pm Saturday 8am 9am