KM Lifestyle Fitness

Life gets better when we accept ourselves for who we are and how we work

My simple and quick nutrient packed lunch. Now before you knock it keep reading to find out why it has become part of my lunch rotation. 1.Sardines are one of the most nutrient-dense foods on the PLANET. High in omega-3 fatty acids, protein, vitamin B12 and selenium. They are one of the few in a can ingredients on the market that are super healthy, budget-friendly, convenient and delicious. 2.Mix them with my FAVORITE Primal Kitchen Chipotle Lime Mayo (can I say obsessed with... this flavor) made with avocado oil, organic cage-free eggs, and no added sugars, artificial ingredients, gluten, soy, or canola oil. 3.And then put this on top of my new monthly find Base Culture gluten free keto bread, 100% paleo, grain free, dairy free and soy free aka ALL NATURAL with ZERO artificial ingredients or preservatives. Not only are you providing your body and mind with tons of nutrients in this single meal but this lunch will keep you full without sending you into a mid day food coma and takes less than 10 minutes to prepare. Try it out and let me know your thoughts xo 8g Net Carbs; 39g Fat; 26g Protein 1 can of sardines 1 tablespoon of mayo 2 slices of bread *optional to add in 40-60g of avocado

Don’t wait until January 1st to get after it. Set small goals each day for these LAST 15 days so my the time 2020 is here you have already set the ton for the year. With the holidays and all the extra festivities and food it’s easy to push things off but it doesn’t have to be anything huge maybe it’s getting in 10k steps, 8 hours of sleep, saying no to that second drink. All those little decisions eventually add up to the overall big goals #kmlifestylefitness #onestepatatime #fitholiday

#squadgoals Last bootcamp of 2019 followed by pre-holiday breakfast together #fit dam

Happy Halloween #kmlifestylefitness #halloween

Enjoy the ride! #kmlifestylefitness #weekendvibes

Happy birthday @rahmanjamaal #kmlifestylefitness #goldengloves #birthdayboy

Feeling of empowerment and being a total bad*** the first you get to hit the mitts #kmlifestylefitness #mittwork #firsttime @brittarnett.creative

Little morning motivation! The mother of a friend of ours decided to take up kickboxing at 80 years old ! Nice reminder that you are never too old to try something new. #kmlifestylefitness #morningmotivation

No Monday morning blues when we have class to set the tone for the week. Only 2 classes left to close out week 5. #kmlifestylefitness #morningmotivation #mondaysweat

How will you exit your last 3 months of 2019 and set up for a strong 2020 ? DM to reserve your spot. #kmlifestylefitness

Past the mid way point of this Bootcamp round! Time to revisit those goals and dial in for the next 2 weeks #kmlifestylefitness #selfiefriday #mytribe

Mixing things up and adding some Vitamin D to the Friday workout #kmlifestylefitness #outdoorworkout #friyay

Thursday's be like Just got to keep fighting through it. #kmlifestylefitness @brittarnett.creative

Wednesday = All Circuit Training #kmlifestylefitness

Build your KINGDOM #kmlifestylefitness #nutrition #exercise

1st day means a nice welcome back tabata to close off class #kmlifestylefitness #squatkicks

Hope you enjoyed your week off because tomorrow AM we are back at it my ’s! Get to bed early #kmlifestylefitness #redwoodcity #bootcamp

Healthy Body, Healthy Mind, Make it a LIFESTYLE! Still 2 days left to join in our next Bootcamp. DM this weekend to grab your spot #kmlifestylefitness

RESULTS, NO EXCUSES It starts with YOU making the time to commit yourself to your health and wellness. We all live busy lives and until you stop making excuses and just make it happen it won’t. Join the next 5 week Bootcamp starting 9.9.19 DM with any questions.#kmlifestylefitness #redwoodcity #bootcamp @brittarnett.creative

5 weeks, 3 classes a week, 60 minutes a class! Next bootcamp starts 9.9.19 until 10.11.19. DM with any questions. Limited Space #kmlifestylefitness #redwoodcity #bootcamp

#fbf to some of the fun we had during this past 4 weeks! Find your ZEN kmlifestylefitness

All I can say is ! Couldn’t be prouder of the energy and drive this crew put in this week. #week3 #kmlifestylefitness #myknockouts

On Wednesday’s we work them legs! Get that Squat hold in Find your happy place and just enjoy the burn #humpday #kmlifestylefitness

Walking into the week a champion! #kmlifestylefitness #mondaymotivation @brittarnett.creative

My Friday crew crushing week 2! #kmlifestylefitness #round2 #week2

Little reminder #selflove #kmlifestylefitness

Time to conquer those scissor splits #kmlifestylefitness #splits #highkicks

Start this week with a plan and being held accountable to it. Tag your workout buddy and schedule a workout date this week or FaceTime checkin to hold each other accountable to following through with your workouts and fueling your body with nutrient dense food! Keep it simple doesn’t have to be anything crazy #kmlifestylefitness #workoutbuddy #teamwork @ KM Lifestyle Fitness

Week 1 #round2 #kmlifestylefitness

Take a break from the daily grind and pick 5 to try today and see how you feel at the end of the day! #kmlifestylefitness

Exercise not only changes your body. It changes your mind, your attitude and your mood. #kmlifestylefitness @brittarnett.creative

Another amazing transformation from our Round 1 bootcamper! Just kicked off the next 4 week challenge. Stay tuned to watch the hard work and dedication put forth each week #kmlifestylefitness

Little reminder of what’s coming for you next week my #round2knockouts #fbf

Reach for those toes (and those goals). Setting big goals is great but also make sure you are setting those smaller goals each week that will help tackle and accomplish the ultimate end goal. #kmlifestylefitness

Grab your special someone and be each other’s accountability partner in doing something healthy for the body and mind and away from technology! #dateideas #fitcouple

You may not love me during the workout but once you see those results you will Before and after photos from Round 1 bootcamp! Join Round 2 starting Monday August 5th at 7:30am . . . #kmlifestylefitness #results #hardwork #sweat #thekimmieknockout #knockoutinthemaking #bootcamp #redwoodcity #bayarea #penisula #boxing #kickboxing #circuittraining

It’s time for Round 2! The 4 week challenge starts Monday, August 5th. DM for the details if you are ready . . . . #redwoodcity #peninsula #bayarea #boxing #kickboxing #workout #circuittraining #groupfitness #fitness #motivation

Already having withdraws from my Tuesday morning bootcampers! Round 2 starts August 5th and will be 4 weeks. DM for more details. #kmlifestylefitness #boxingbabes #mittwork

And just like that we close off week 9! So proud of my bootcampers for sticking with it and pushing themselves to new limits. Next 4 week camp starts in August. DM for details. #kmlifestylefitness #week9

Entering our final week of bootcamp and I have definitely noticed lots of positive exciting change in this crew. Get ready for your final week of #thekimmieknockout (for now) #week9 #kmlifestylefitness

Flexing those guns to close out WEEK 8! How has two months flown by so fast. Can’t wait to bring on our last week with lots of Rest up this weekend #week8 #thekimmieknockout #kmlifestylefitness

Never skip leg day! @princess_spookie helping me keep these two on track #fitcouple #legday #kmlifestylefitness

Side planking into the week post holiday weekend! Work hard play hard #week6 #sideplanks #summervibes

Missing a few but official more than halfway through our Knockout in the Making Bootcamp! Each week I couldn’t be more proud of the mental and physical drive each and everyone is putting forward each class #kmlifestylefitness #mytribe

Head in the game ready to put in the work and forget the rest! Find your zone and be selfish about your workout. No excuses #selflove #kmlifestylefitness

Going into week 5 ready to turn up the again! #kmlifestylefitness #bootcamp

**Drawbacks of Farmed Fish** Fish farms produce supermarket protein with high concentrations of antibiotics, pesticides and lower levels of healthy nutrients. Research has found that farmed fish have less usable omega-3 fatty acids than wild-caught fish, and a 20 percent lower protein content. Farmed fish are fattier and have a high concentration of omega-6 fatty acids. Imbalances in the levels of omega-3 and omega-6 fatty acids create inflammation in the body. **Benefits of ...Wild-Caught Fish** Wild-caught salmon is very high in omega-3 fatty acids. These fats are known as essential fatty acids. Our bodies don’t produce them, so we must obtain them through our food. Wild-caught salmon also has a healthy balance of omega-3 to omega-6 fatty acids. When you have too many omega-6 fatty acids in your body, inflammation occurs. Cold water fish such as salmon are a good source of vitamin D an extremely important nutrient that is essential for a wide variety of bodily functions. The sun is your best source of vitamin D, but since most people don’t get enough sun in the winter months, wild-caught salmon is a great way to add more of it into your diet. Also found in wild-caught salmon are healthy protein, selenium, niacin, vitamin B12, phosphorus, magnesium and vitamin B6.

Training the whole fam! Husband, wife and dog. Little cardio burst to get the heart pumping

When you think you are done with legs and then coach says wall squat #theburn #kmlifestylefitness #week4

Bringing the work and sweat to one of my favorite fitness couples! Day 1 of their @kmlifestylefitness journey. So excited #fitcouple #thekimmieknockout

In the zone! #wallsquat #kmlifestylefitness

Always work a strong defense #kmlifestylefitness #mondaymotivation

Happy Mother’s Day to our hard working bootcamp moms that are really everyday superheroes #strongwomen #mothersday

WHAT’S THE DIFFERENCE BETWEEN GRASS-FED AND GRAIN-FED BEEF ? Cattle are meant to graze on grass. As the demand for meat has grown over the past century, farmers started feeding their herds grain-based products. The difference between grass-fed and grain-fed beef pertains to their diet: in one, the animals are fed grass while they’re alive, in the other, they’re fed grain-based feed. THE DIFFERENCE BETWEEN GRASS-FED AND GRASS-FINISHED With the removal of the USDA term, almost... any beef product could be labeled grass-fed. Most cattle raised by responsible farms graze in open pastures throughout the warmer months. However, it’s pretty difficult to allow animals to roam freely in the winter, when snow covers the ground. During these colder months, the cattle eat corn-and-soy based feed. But, since they ate grass for part of (or for the majority) of the year, they could be labeled grass-fed. In these cases, there is not much of a difference between grain-fed beef raised by a responsible farmer, and grass-fed beef. If you are looking for beef that comes from a cow raised entirely on grass, look for the grass-finished label. These animals graze on grass in the summer and alfalfa in the winter. IS GRASS-FED BEEF ALSO ORGANIC? Short answer: No. Organic and grass-fed (or grass-finished) are two completely different things. Organic is a USDA-regulated term. Farmers need to complete a certification process, which can take up to three years, to use the organic label. Organic foods (such as organic beef) must be produced or raised on a farm that doesn’t use harmful pesticides, genetic engineering (GMOs), or sewer sludge. As it pertains to beef, it is possible to buy organic, grain-fed beef. Cows from an organic farm were fed organic feed (i.e. organic corn- or soy-based products) during their lifetime. Organic animals must live in areas that encourage the welfare of the animal. These farms are inspected by a USDA-approved organic-certifying agen. WHAT TO LOOK FOR WHEN PURCHASING GRASS-FED BEEF When you’re in the market for grass-fed beef, keep an eye out for products with the stamp of approval by the American Grass-fed Association (AGA).

Just two Italians putting in work #doubletrouble #arms #ass #kmlifestylefitness

Bobbing into this week guard up ready to work those defensive techniques #mondaymotivation #kmlifestylefitness

When you sleep , your body and mind regenerates from the stress of the day. Getting enough restorative sleep helps you manage weight, stay healthier, perform at your best, be more productive, avoid hangry mistakes (lack of sleep increases the level of your hunger hormone, ghrelin, by 15%). Sleep Basics: 7-8 hours of deep/ restful sleep, eat healthy, exercise regularly, remove sources of noise or distraction from your bedroom and consider using ear ...plugs, a night mask or even a blackout shade. Tips for More Deep Sleep 1 Power down bright lights/screen time at least an hour before bed. I mean it. We all have busy lives and our phones, tablets, computers and TVs call us for work or play 24/7. Removing the bright light and the stimulation will help ready your body for its sleep cycle. Instead pick up a fiction book (non-fiction books can get the mind going and thinking too much depending on the person) 2 Stick to a similar bedtime every night even on weekends. Better deep sleep is about becoming a better creature of habit. It doesn’t mean five days on and two days off. Keeping a consistent pattern for your body helps it stay in alignment and find the right cycle night after night. 3 Find the right temperature for your bedroom. Some like it hot. Some like it cold. But physiology and science agree that the right median temperature for a body to rest at night is right around 67 degrees Fahrenheit. 4 No big meals or workouts too close to bedtime. We all live active lives and are pressed for time to hit the gym or eat before hitting the sack and starting a new day. But the effects of this are shown to disrupt sleep, and thus decrease the amount of deep sleep we get. Some say it’s best to avoid workouts, heavy meals and liquid (so you don’t have to get up in the middle of the night to go to the bathroom) 3 hours before bedtime. 5 Cut caffeine after midday (2pm): Experts show a cup of caffeine can last much longer than perceived causing restless sleep. 6 De-stress. As you reduce your stress you can calm your mind and body and give yourself a higher chance at a better night’s rest.

Week 2 down! Next week bring on the kicking drills #highkicks #bagworkout #kmlifestylefitness

Summer is right around the corner time to work #strongarms #kmlifestylefitness

Happy birthday to this boxing babe! #goldengloves #birthdaygirl #kmlifestylefitness

Put ‘em up! #mondaymagic #kmlifestylefitness #jab

#habit #goals #weekendvibes #kmlifestylefitness

That extra little kick (or punch) you get when FRIDAY comes Weekends can get a little crazy in more ways than one and undo all the hard work you put in during the week. Head into it with a plan so you can have fun while staying on track for example cheat meal vs cheat day #kmlifestylefitness #highkicks #fridaymood

Dropping it low to close out week 1 #kmlifestylefitness #knockoutinthemakingbootcamp #squat #squatjumps

Guard up! #basics #boxerstance #kmlifestylefitness #knockoutinthemakingbootcamp