Kellie Strong

Kellie Strong Follow

NASM CPT-CES -MMASC🏋
MS in Mental Health 🎓
BJJ student🥋🤼‍♀️
#kelliestrongtraining
(201)465-3388
Kelliestrongtraining@gmail.com
Www.Kelliestrong.net

https://goo.gl/forms/W7MAqh9SC3d9mLSg1

6,382 Followers  1,754 Follow

Share Share Share

⁣
⁣
Today on #KStrueORfalsetuesday I want to talk about the common myth that women will get bulky if they lift “heavy” weights. Related to this myth, whats also floating around is the idea that women can create “lean long muscle” by doing specific types of exercises.⁣
⁣
⁣
Lets address these one at a time:⁣
-Without chemical assistance (IE STEROIDS), women do not produce enough testosterone to achieve extraordinary muscle growth. Due to this lack of testosterone, we may be relatively weaker than our male counterparts. HOWEVER this doesn’t mean that you only pick up the 3 lb dumbbells and call it a day!⁣
⁣
⁣
When picking the appropriate weight for a set, you should leave 1-2 reps “in the tank” beyond the prescribed rep range. ⁣
⁣
⁣
-Secondly, while this may be a slight tangent off the first point, there is no way to change the length of your muscle whether through exercise or stretching!⁣
⁣
⁣
Muscles have a starting point and an attachment point. From both ends, these points attach to tendons that attach to bone. Without the help of surgery it is physically impossible to change the distance between these two points. Despite feeling like you’ve lengthened your muscle from consistent stretching, you’ve only really changed your bodies stretch tolerance.⁣
⁣
⁣
LADIES- if you want to be strong enough to lift things outside of the gym without assistance and healthy enough to live an active life, you don’t need to complicate things! Progressively challenging yourself by increasing the load you lift as you get stronger with compound movement patterns like push, pull, squat, deadlift and carry and doing so consistently will get you the strong lean body you desire- accounting for diet and recovery of course but thats for another day!⁣
⁣
⁣
#kelliestrong #kelliestrongtraining #kstrueorfalsetuesday #womenwholift #musclegain #tone #lean #leanbody #strength #strong #fatloss #strengthtraining #resistancetraining #fitness #health #wellness #myth #fitnessmyth #mythbusted #likeagirl #personaltrainer #coach #knowledgeispower
The signature #kelliestrong breakfast breakdown!⁣⁣
#KSmealmonday is coming in hot & green ⁣⁣😍💚🍽
⁣⁣
Im sure if you’ve been following me for any length of time you’ve seen me post this breakfast. What can I say, I’m a creature of breakfast habit. I have absolutely no problem eating the same thing everyday if I thoroughly enjoy it. This breakfast took shape during my #januarywhole30 and I haven’t looked back. ⁣⁣
⁣⁣
Step by step, you can see that I first sauté 1/4 of a yellow onion in about a TBSP of ghee. Once translucent, I add freshly chopped baby spinach to the pan and sauté until wilted. ⁣⁣
⁣⁣
Earlier I whisked together 4 cage free eggs- usually I go organic but sometimes ya gotta budget LOL- with garlic powder, himalayan sea salt and fresh ground pepper. Next I add this mixture to the sauteed veggies and cook until I reach a soft scramble. ⁣⁣
⁣⁣
Then I slice up half of an avocado- which was HUGE today- and top it with Everything but The Bagel seasoning from @traderjoes . Some times I’m feeling fancy and will add extra veggies to the plate to fill me up and start my day off super green. This meal sustains my energy for while with healthy fats and satiable protein. ⁣⁣
⁣⁣
If you’re a breakfast eater, my best advice is avoid all the processed carbs and sugar in the morning. Go for something protein and fat dense. While the muffins, bagels and cereal It may give you a quick jolt of energy, it will be followed be an serious crash and intense hunger not long after you’ve finished eating! ⁣⁣
⁣⁣
#kelliestrong #kelliestrongtraining #nutritionguidance #nutrition #breakfast #eggs #organic #wholefood #cagefree #avocado #spinach #ishouldbepopeyebynow #whole30approved #nodairy #ghee #veggies #fuel #fitness #wellness #strength #fatloss #muscle #musclebuilding #lifestylechange #lifestylejourney
⁣
⁣
#KSstretchysunday starts off with this awesome soleus stretch! It’s an often over looked deep calf muscle that attaches to the Achilles‘ tendon.⁣
⁣
⁣
You want to come to one sided kneeling position with your foot firmly planted on the floor. Use your hand or even a weight of some sort like a kettlebell to push your knee forward over the toes without letting the heel raise.⁣
⁣
⁣
Hang out here for 2minutes and then you can begin to rock the knee back and forth moving towards the big toe, then the towards the middle and then towards the pinky toe. Try a couple a end range lifts by firmly planting your toes into the ground for 5 seconds and then attempting to pull them off the floor and hold for 5 seconds.⁣
⁣
⁣
Use this stretch to create more mobility in the ankles that will allow you to squat deeper and reduce any deep calf pain and symptoms of plantar fasciitis⁣
⁣
⁣
#kelliestrong #kelliestrongtraining #stretchysunday #mobility #flexibility #calfstretch #plantarfasciitis #anklemobility #wellness #fitness #igfitness #stretch #strength #soleusstretch
#KSsaturdayspotlight 🔦 lands on my good friend, training partner and now client @niggroid . He took advantage of the #kelliestrong 4th of July special to begin a Jiu Jitsu specific strength and condition program. .

Elvin is an active competitor looking to increase strength without compromising his abilities on the mat. Things like grip strength and isometric strength are very transferable to strength used while rolling. We will follow a 1x per week total body push/pull schedule. . 
As he adapts, training can increase to 2x per week or more if desired. It is important to scale the exercises appropriately so as to not make him too sore to train #bjj during the week. .

In the video you see Elvin pulling a sled with an added 210lbs then sprinting to push back to starting point. Other exercises included double kettlebell front squats, TRX rows, kettlebell pause goblet squats and hanging straight leg raises. .
#kelliestrong #kelliestrongtraining #bjj #bjjlifestyle #bjjstrengthandconditioning #mmasc #martialarts #brazilianjiujitsu #isometricstrength #gripstrength #sledpull #sledpush #condition #coreworkout #fitness #teamtg #competitiontraining #strengthandconditioning #workoutvideo #trxtraining #squats #power #sprints #bjjmotivation #purperbelt #getafterit #hungry #trainsmarter #kettlebellworkout
Today’s #KStherpaythursday post discusses the main supplement in my diet that I find to be incredibly essential to my recovery from training. . 
If you’ve followed my stories for the past 7 months you’ve seen this staple supplement added to my espresso every morning. . 
I can’t say that I feel a noticeable difference when I’m on it but when I run out, I’m VERY aware of the toll that a sport like #jiujitsu has on my joints and connective tissue.
. 
As it was so perfectly stated by @vitalproteins , the brand of collagen I use ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
“Collagen is the most abundant protein in the body and is a key constituent of all connective tissues. Collagen provides the infrastructure of the musculoskeletal system, essential for mobility. The intake of collagen ensures the cohesion, elasticity and regeneration of skin, hair, tendon, cartilage, bones and joints. Collagen is a protein made up of amino-acids: glycine, proline, hydroxyproline, and arginine. The composition of collagen is considered unique given its high hydroxyproline content. If you lack the amino acids that combine to form collagen, your body’s cells can’t produce enough of it. Threonine is an essential amino acid for collagen production.” ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Clinically studied benefits of ingesting collagen peptides include ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
•better skin hydration ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
•prevent the formation of wrinkles ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
•help stimulate cells in the body responsible for creating collagen ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
•help maintain and restore the protein content of muscles ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
•help prevent the breakdown of connective tissue in athletes and fitness enthusiasts alike
.
Future #KStherapythursday posts will include injury prevention, rehabilitation techniques for common injuries, corrective exercise information for commonly found imbalances etc. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
.

Comment below if there are more things you’d like to see in regards to recovery and therapy concepts!
#kelliestrong #kelliestrongtraining #themedcontent #wellness #fitness #health #training #learning #sharetheknowledge #supplements
#ksWellnessWednesday kicks off today with this awesome infographic that details some replacement phrases and self-talk you can use to shift from a fixed mindset to a growth mindset.⁣
-
This is an important skill to have because when stuck in a fixed mindset, we believe that we are incapable of achieving our goals. What we tell ourselves over and over again tends to come true. ⁣
⁣-
Changing the framework of your thoughts is a integral step towards making lasting changes in your life. ⁣
⁣-
Instead of saying ⁣
“I’m not good at this.” try asking yourself “What am I Missing?”⁣
⁣-
Change “I’m awesome at this.” to “I’m on the right track.”⁣
⁣-
Switch “I give up.” for “I’ll use some of the strategies we’ve learned”⁣
⁣-
When you think “This is too hard.” Replace it with “This make take some time and effort.”⁣
⁣-
If you’re thinking “Plan A didn’t work.” tell yourself “Good thing the alphabet has 26 more letters!”⁣
⁣-
This all seems pretty obvious to those of us who already live in a growth mindset but these changes can be super hard for those who feel stuck. ⁣
⁣-
We’ve all been there and while it may seem foreign to use the new phrases when you whole heartily feel the old ones, eventually with repetition, you will arrive at these conclusions naturally as the time passes. ⁣
⁣-
Fitness is SO MUCH MORE than physical ability. Check back in next wednesday for another #ksWellnessWednesday post! Please let me know if there is anything you’d be interested in hearing or learning about!⁣
⁣-
#kelliestrong #kelliestrongtraining #wellness #mindset #growthmindset #lifestyletips #changeyourmindchangeyourlife #holisticwellness #trainyourbrain #strength #health #challenge #motivation #inspiration #coaching #lifestylechange ⁣
Unlike most 18 year olds in their first year of college, mikey did not gain the dreaded  freshman 15. Instead, he followed his online training program while both at home and on campus and made this amazing transformation 😍🙌🏼🏋🏻‍♀️👏🏼👏🏼💪🏼
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
He wanted to build muscle and learn about how his body works so he enrolled in a fully designed online training program with #kelliestrong .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Good things take time. There is no quick fix or magic pill that will bring you the body you’ve always wanted. Don’t fall victim to the hype of the weight loss industry. Anything worth having takes time. The more realistic the program, the more sustainable the results. If you’re ready to take your training to the next level and receive a fully customized program delivered to your phone then go click the link in my bio to inquire! 🔗❣️
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . #personaltraining #onlinecoaching #progresspicture #hardwork #dedication #strengthtraining #clientspotlight #goworkout #fitness #instafitness #igfitness #happyclient #proud #motivation #inspiration #kelliestrongtraining #onlinetrainer #onlinetraining #results #fatloss #muscle #core #hypertrophy #correctiveexercise #nasm #cpt #ces #mmasc #integratedmovement
HBD America!🇺🇸 Happy 4th to all from Kellie Strong❤️ Enjoy your day of freedom doing what you love🏋🏻‍♀️
. . . . . . . . . . . . . . . . . . . . . 
Reminder that today is the last day to register for the 4th of July one month personal training special! Get a free 30 minute assessment and 4 hour sessions of personal training for 15% off! That’s over a $100 value.
Head to the link in my bio to register🇺🇸 #july4th #freedom #america #holiday #personaltraining #kelliestrong #kelliestrongtraining #womenwhotrain #wellness #fitness #gains #fatloss #lifestyletips #goworkout
Something as “simple” as holding a kettle bell in the bottom-up position will serve to create strength and stability in the shoulder.
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 
Without engaging the thighs, glutes, core, lats and  GRIP- the kettle bell will sway and tip back to its upright position.
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 
Before actively moving through an overhead press in this position, you want to first familiarize yourself with simply holding the KB upside down for a length of time. First while stable like sitting or standing, then create instability by doing a bottoms up carry. Once you are confident in your ability to hold the KB in this position while stagnant or moving, you should progress to a press.
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 
Use this variation when you want to strengthen the rotator cuff, build on total-body stability and challenge your grip strength.
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Give it a try during your next work out and tag someone you think could use this info!
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 
Don’t forget- only 2 more days to take advantage of the FOURTH OF JULY special! See my last post for details and head to the🔗 in my bio to register!
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 
#kelliestrong #kelliestrongtraining #bottomsuppress #kettlebellworkout #shoulderstability #coreworkout #fitness #instafitness #workout #personaltrainer #personaltraining #bergencountytrainer #wellness #health #strength #mobility #stability #gains #personaltrAiningsale 
#clientspotlight #lifestyletips #womenwhotrain
ATTENTION EVERYONE!
You have until July 4th @ 11:59 PM EST to register for the LIMITED SPECIAL on a 1 month private personal training package!
. . . . . . 
Offer is NOW VALID FOR THE NEXT 3 PEOPLE TO REGISTER!!! It includes a FREE 30 minute assessment and 1 hour of private training per week for 1 month with nutritional guidance @ 15% off . . . . . .
If you want to feel stronger, boost your  energy, improve your mobility, lose fat and learn what steps are necessary to make these changes sustainable, then you want to take advantage of this offer! If not you, tell a friend and fast! Remember, this offer only applies to the NEXT 3 PEOPLE to sign up!  Space is extremely limited and the time is running out!!!
. . . . . . 
Head to the link in my BIO to register! DM me for more information/pricing. I look forward to working with you!

#kelliestrong #kelliestrongtraining #personaltraining #personaltrainer #july4thspecial #fatloss #strengthtraining #mobility #nutritition #coaching #fitnesscoach #igfitness #fitfam #health #wellness #gains #fitspo #instafit #fourthofjuly #merica #usa #HBDamerica
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 
A combination of weight lifting, yoga, moderate cardio and Brazilian jiu jitsu (for the last year) are some of the many ways in which I move my body. One of these things alone may be enough to blood flowing but the combination of them all keep me sane. They keep me active, healthy and happy. I didn’t alway love these things though. In fact the starting phase of them all was daunting. Something I had to adjust to and make time for
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 
Persistence and consistency got me to where I am today. Ups and downs in mood and ability were frequent and legit but as it was designed, my body adapted and progressed
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 
If you’re struggling with new habits and a foreign routine, my best advice for you is DON’T GIVE UP! We’ve all been there and I promise it gets easier! 
Ask for help when you need it, seek guidance from those who have done what you’re doing. Put your head down and trust the process. Our ability to delay gratification is probably the most important predictor of our success. Good things take time!!!
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 
If starting a new routine is something on your mind, today is the day to get started! REMINDER- 5 MORE DAYS to register for @kelliestrong_ July 4th training special🎇🇺🇸🏋🏻‍♀️ 15% off a one month personal training package with weekly private sessions and nutritional guidance! Head to the link in my bio to register and don’t hesitate! The deal is valid for the first 4 people to sign up!
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 
#kelliestrong #kelliestrongtraining #personaltrainer #perserverance #consistency #lifestyle #wellness #instafitness #health #grit #personaltrainingsale #bergencounty #bergencountytrainer #bjj #bjjwomen_ #weighttraining #strengthtraining #yoga #yogi #cadio #strength #fatloss #likeagirl #justdoit #mixedmartialarts #jiujitsu #extendedsideangle
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 
#tbt to one of @kelliestrong_ features on the @kmcradio Radio Night Live Show 🎙 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 
On this segment we went over my experience with the #whole30 back in January as well as tips to stay active during what was the holiday months. We can all just go outside and enjoy the warmth of summer now tho🙌🏼☀️
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 
Head to https://kelliestrong.net/media-1 to listen in! Comment below and tell me know what you think & some things you’d like to hear me talk about on future next segments 😁
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 
AND DONT FORGET! 6 more days to take advantage of the 4th of July special on a 1 month private training package!! See my last post for details! . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 
#kelliestrong #kelliestrongtraining #podcast #fitness #personaltrainer #healthyliving #lifestyletips #nutrition #health #wellness #instafitness #igfitness