KM Holistic Fitness, Therapy & Coaching

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KM Holistic Fitness, Therapy & Coaching

A unified approach to real change- because you deserve more than a Band-Aid solution. This isn’t just a program. It’s a partnership.

At KM, we blend therapeutic practices, evidence-based fitness, and personalized coaching to support your whole being. Areas of Support include:

Customized Personal Training Sessions
Holistic Health Coaching
Behavioral Transformation Coaching
Next-Level Sports Performance Training
Innovative Wellness Workshops and Retreats
Mindfulness and Stress Management Programs
Adaptive Fitness Programs for Di

verse Abilities
Trauma-Informed Wellness Support

These modernized services embrace innovation, inclusivity, and technology to deliver transformative experiences in health and wellness. Credentials and Education:

- ACE Certified Personal Instructor Training Certificate
- Functional Training Specialist Certificate
- Behavioral Change Specialist Certificate
- Oh Baby! Fitness® Pregnancy and Postpartum Exercise Instructor Training Certificate
- ACE Sports Performance Specialist Program
- ACE Health Coach Program
- Breaking Barriers: Fundamentals of Training Clients with Physical Disabilities Certificate
- Biopsychosocial Pain Assessment in Clinical Settings - AH Certificate PAIN BC
- Person in Pain: A lived experience perspective - AH Certificate PAIN BC
- Trauma-Informed Care Certificate PAIN BC
- Pain Physiology AH Certificate PAIN BC
- Pain Foundations for Allied Health Care Providers Certificate PAIN BC
- Gentle Movement & Relaxation Program Certificate PAIN BC
- Rhodes Wellness College Professional Counselor Diploma

08/20/2026

Wellness isn’t one-dimensional. Neither is our approach.

From fitness therapy and mental health support to lifestyle coaching and fully integrated wellness programs, we meet you where you are and build a path around where you want to go.

Mind. Body. Life. Working together.

08/20/2026

Results matter. But so does how you get there.

At Kris McKenna, our work is grounded in four core values: purposeful results, growth through challenge, excellence and integrity, and the belief that true freedom begins with self-awareness.

Because meaningful transformation isn’t about quick fixes. It’s about doing the work that creates lasting change.

08/12/2026

LOWER LOADING DAY
VOLUME AND MOBILITY FOCUS

POST DYNAMIC WARM UP
ROMAN CHAIR BACK EXTENSION GLUTE FOCUSED - BANDED WITH WEIGHT + WEIGHTED
10 SETS X 10 REPS

SMITH MACHINE KAS THRUSTERS + BANDED ABDUCTION/ABBDUCTIONS
10 SETS X 10 REPS EACH

SET UP

LYING DOWN HAMMY CURLS - SINGLE LEG SS REGULAR
10 SETS X 10 REPS EACH

HIP ABDUCTION - REG SEATING SS FORWARD SEATING
10 SETS X 10 REPS EACH

ROPE SPRINTS
3 ROPE WEIGHTS
2-5 MINS ON EACH
SWITCH
REPEAT
45 MINS

HUBBY COOL DOWN
Sia McKenna-Dabiri

HUBBY LOOKING LIKE A SNACK😍😘 Sia McKenna-Dabiri

COOL DOWN ✅✅✅

08/08/2026

LOWER LOADING AVEC HUBBY Sia McKenna-Dabiri

DYNAMIC WARM UP
GLUTE BUILDER THRUSTERS
BELT SQUAT
LINEAR LEG PRESS
GLUTE FOCUSED BACK EXTENSION
COOL DOWN

Sia McKenna-Dabiri spotted in the wild (aka the turf)
Warming up with forward folds, lunges and body squats

Standing glute activations in-between sets

Glute builder thrusters
6 working sets, 10 reps each

Playground

Belt squat
6 working sets, 10 reps each - side profile

Belt squat - back profile

Leg press
6 working sets, 10 reps

Weighted back extension glute focus
4 sets, 10 reps

FOLLOWED BY:
15 MIN COOL DOWN
✅✅✅

08/05/2026

FASCIA FLUSH
CARDIO+MOBILITY DAY

DYNAMIC WARM UP
BANDED GLUTE ACTIVATIONS
KETTLEBELL HINGES
ROPE SPRINTS
DYNAMIC STRETCHING/COOL DOWN
✅✅✅

Kris | Functional Therapist, Coach + Personal Trainer

08/05/2026

GLUTE FOCUSED LOADING

DYNAMIC WARM UP
GLUTE FOCUSED ROMAN CHAIR
10*10 SMITH MACHINE KAS THRUSTERS - BANDED WITH BANDED GLUTE ACTIVATION IN-BETWEEN
ROPE FLUSH
DYNAMIC COOL DOWN
✅✅✅

Kris | Functional Therapist, Coach + Personal Trainer

08/02/2026

SINGLE LEG LOADING AVEC HUBBY Sia McKenna-Dabiri

DYNAMIC WARM UP
BSTANCE GLUTE BUILDER THRUSTERS
SINGLE LEG LINEAR LEG PRESS
BSTANCE BELT SQUAT
BSTANCE LANDMINE ROTATIONAL DEADIES
FASCIA FLUSH
COOL DOWN

✅✅✅
Kris | Functional Therapist, Coach + Personal Trainer

08/01/2026

BACK AT IT 💃🎉

Back to loading after a few days off (flares SUCK)

AM FASCIA FLUSH
BOO BABY PICK UPS

Red Light + vibration plate

LOWER LOADING AVEC HUBBY Sia McKenna-Dabiri
DYNAMIC WARM UP
GLUTE BUILDER THRUSTERS
LINEAR LEG PRESS
BELT SQUAT
LANDMINE DEADIES
ROPE FLUSH
COOL DOWN

✅✅✅
Kris | Functional Therapist, Coach + Personal Trainer

07/30/2026

🎉 TREATMENT DAY X 2!🎉

In a full-blown flare the last couple of days and was lucky enough to get treatment (myofascial release + trigger point injections) yesterday and today.

Things are pretty sticky and spastic right now so that removes loaded movement and prioritizes gentle release and relaxation.

Yesterday: AM fascia flushin, red light, vibration plate and VICE, followed by second red light, vibe plate and flush.

Today: AM flush, red light, vibe plate, STABBY-STABBY, hot pack, red light, micro-nap, vibe plate, and dynamic stretching+foam rolling.

Both days followed by extra long and hot granny bath 👵 🛁.

Shout-out to my amazing team of practioners, Edmar of MyoTherapy for Professionals, and Dr Ng at Kaiser physical medicine for always coming in clutch when I'm unravelling. Their combined work really hits home for me and I always know after seeing them that I will get back on track. Relief isn't always guaranteed but with these two, it's rare that my discomfort isn't addressed. 🎯 Everytime.

Tomorrow is a new day, and looking forward to finding my way back into the groove.

07/27/2026

Switched it up a little today:

AM RED LIGHT

20 MIN rope sprints warm up
Dynamic warm up
BB rack pulls glute focus
Banded Smith machine kas thrusters w hip thrusters+8 count hold on the top each set
Banded Roman chair glute focus
30 MIN rope flush
30 MIN dynamic cool down
✅✅✅

Kris | Functional Therapist, Coach + Personal Trainer

Address

Vancouver, BC

Website

http://krismckenna.com/

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