MK Super Sessions Personal Training & Nutrition Coaching

This bright ‘n shiny face ..! .. workin while she waits for me. Perfect spot. #beautifulgirl #amazingenergy #beautifulparkinourtown #elsegundo #egundo #beenhereforayear #pandemic #itworks #allweneed #friendlypeople #awesomedogs #greatneighbors #personaltraining #personaltrainer #ICare

Hip bridges targeting glutes with a 15lb DB work! And workouts in the park work because they are totally FUN! My clients actually expend more energy in this atmosphere. They love it. I’m so glad. It’s a win-win! #freshair #happiness #weloveit #outdoors #perfectweather #putsyouinagoodmood #refreshing #gettingfit #stayingfit #habits #healthyandstrong #personaltraining #personaltrainer #elsegundo #egundo #ICare

The girls! Back together. CB took the photo, missing Vicki, Carm and Cindy but we’re planning .. and thinking.. and planning more get togethers after a long year of zoom ..yuk! Time to HUG and hang out in nature together!! #natureheals #naturehealsthesoul #lifelongfriends #nevertearusapart

Can you feel her focus? This girl has solid goals. I have zero doubt she’ll get there! In fact I have zero doubt that she can do anything she wants to do. #collegebound #goals #focus #form #glutes #adductors #back #core #coordination #multimusclemovement #multimuscleworkout #weightloss #recreationpark #elsegundo #manhattanbeach #hermosabeach #redondobeach #outdoortraining #personaltraining #ilovemyclients #superfun #ICare

*Post sand run *Seriously, just threw it together *May have taken 4 minutes *Red quinoa, broccoli, squash, arugula pre made *There always a slice of organic cheese in there... *Love topping it all off with micro greens *Second pic, what’s on my counter front and center #plantbased eating makes me feel good #nutrition #nutritioncoach #vitaminsandminerals #allorganic #elsegundo #manhattanbeach #hermosabeach #redondobeach #egundo #personaltrainer #ICare

This winery was so awesome! We ate the freshest salad out of ‘The Chef’s Garden’, a chickpea crepe and a fresh beet salad. Wow. Super delicious and super friendly people. Thanks to our sommelier Jay for great wine and a great experience! @ninerwineestates #pasorobles #pasorobleswinecountry #pasorobleswine #fantsastic #relaxing #beautiful #centralcoast

Thanks @bobbiwithonei for my Easter cat toys! Your big sis @lmathb FINALLY gave ‘em to me

Beauties! Veggie tacos. #plantbased eating is deeeliscious #healthy #worthit #energizing #keepsmegoing #feelsgreat #nutritioncoach #elsegundo #manhattanbeach #hermosabeach #redondobeach #egundo Thank you @elgringogundo !!

Most frequently stated client comment I get: ‘I’m cutting out carbs.’ My response: ‘They’re your main source of energy you know.’ Here’s the skinny on carbs generally speaking that’s often missed in current convos but we used to talk about it in fitness/nutrition circles years ago: -carbs (complex not simple) are our main source of energy. Examples include nuts & seeds, whole grains, beans, fruits, veggies, quinoa. ... Simple carbs: plain breads, pastas, sweets, processed foods, fast foods, bakery products, most cereals, many packaged foods. -complex carbs contain valuable, healthy fiber important for satiation, vitamins, and minerals. -loading up on protein is trendy and it is very easy to get enough in your day. (0.8-1.0g/kg of body weight is all that is needed. Athletes can get as much as 2.0g/kg oh body weight) So don’t focus too much on it even though it is marketed to us incessantly. -without enough complex carbs, you can use valuable muscle for fuel. Yikes! Be careful since muscle helps to keep your body revved up; I.e., burning more fuel (Kcals) all day long as well as when you exercise and even at rest. So, here are some more tips: -shop mostly the outside aisles of the grocery store. -avoid packaged foods. -have only whole foods in your kitchen. -what you buy you WILL eat, so don’t buy it. Simple! - ZERO fast food. Cut it out totally I would say. -read the back labels. The front ones are mostly marketing and very general. Hey, they want you buy it. Don’t trust ‘em. It feels SO good to take responsibility for your own good health and fitness especially now! Right? What do you think? #ICare #personaltrainer #lifelong #ilovemyclients #nutritioncoach #elsegundo #manhattanbeach #hermosabeach #redondobeach

Happy Mother’s Day. Mothers are amazing women. We miss you everyday Mom

Good morning nature

She runs me! #loveher #myborroweddog #gorgeousgirl #gorgeousday #happysunday

#plantbased eating ROCKS! The pluses? -better health -you can eat more... -tastes great (meat is yucky for a long time now for me) [email protected] (bucket hat ordered) -looks beautiful -quick n easy -cheap -no animals hurt -plenty of nutrients so I can live a healthy life -gives me energy -feels light in my tummy ... and so much more. You guys, I still have zero idea what I’m doing here. Just guessing always and most always it comes out surprisingly really good. I feel so proud all by myself haha! And that’s fun. I hope to inspire you is all because I believe it is a much better way to live.. for us, the animals, all of nature, and our planet. Period. Enjoy #sustainableliving #austainability #loveallanimals #loveallanimalsequally #nature #conservation #healthylifestyle #healthyfood #healthy #healthyliving #healthyeating #nutritioncoach #nitritioncoaching #personaltrainer #ICare *Taking appointments*

Love Catalina girl

74? Whaaat?! Walking lunges adding a medicine ball overhead is a great exercise. She has worked up to holding a med ball overhead with elbows out, shoulder blades retracted. Every muscle is worked with extra emphasis on core and her upper back, the thoracic vertebrae, where osteopenia was detected. She knows that the best way for her to truly strengthen the fastest is with weights. She uses 8-10lb med balls + 5, 8, 10 & 12lb dumbbells. #fitover70 #peronaltraining #keepboness...trong #everyday #ilovemyclients #stayfit #stayhealthy #feelsgreat #feelsgoodtofeelgood #feelslikespring #springisalmosthere #getoutside #getfitstayfit #activelifestyle #elsegundo #manhattanbeach #hermosabeach #redondobeach #oursouthbay #beautiful #beautifulday #ICare *Taking appointments*

Healthy, safe and fit! Thanks @humanesociety for my mask. #stayfit #stayhealthy #exercise #exercisemotivation #exerciseismedicine #exerciseeveryday #exercisedoesabodygood #workswonders #getoutinnature #getoutinnatureeveryday #personaltrainer #oneonone #oneononetraining #injuryprevention #keepjointstrong #keepjointsmoving #keepjointshealthy #propertechnique #propertechniquematters #ICare *Taking appointments*

It’s almost time... Cascade 2020. Just barely made it there last year before the shutdown. #natureisamazing #llovetheoutdoors #cascade #laketahoe #beautiful #beautifuldestinations #renew #renewyourmind #freshair #standuppaddle everyday #hike everyday #eatingplantbased everyday

Glute bridges. I added an extra stability factor by having my newest, awesome client hold a medicine ball. She loves it! And she is into it! I’m so happy about that. All of my clients work on lumbopelvic stability. It is SO important and needs to be taught with specific instruction and performed slowly before any speed can be factored in. (Often it never is actually). Otherwise, you run the risk of back injury. *I am seeing a lot of movements lately online (fitness ‘stars’...) and in person that are done way too fast and furiously. Please slow things down. You can progress safely with speed ONLY when you have perfected the exercises, know exactly what muscles are working, and why. Make sense? *Remember also: it all may feel fine.. until it doesn’t, and you’re sidelined with an injury, having to start over after rehab, while losing precious muscle and regaining weight back that you’ve worked so hard to lose. Ps what a beautiful day to workout in nature! #natureenergizesme #natureenergizesyou #healthylifestyle #activelifestyle #fit #fitness #effectiveexercise #effectiveexercises #motivation #wednesdayvibes #feelsgreat #stayfit #stayhealthy #stayhealthyandfit #stayhealthymyfriends #stayhealthystayhappy #ilovewhatido #ICare *Taking appointments*