Fit By Kellie

08/31/2026

WORKOUT OF THE WEEK 💪
https://youtu.be/8VnRKap1N90

Do you have a dedicated place to exercise at home?

It doesn’t need to be an entire room or an expensive home gym. A corner will do.

But if your dumbbells are buried in a closet and your resistance bands have to be hunted down every time you want to exercise, you’re making the workout harder to start before you even begin.

Give exercise some real estate in your home.

Start simple:

Dumbbells and a rack
Resistance bands and loop bands
A dedicated space where everything stays

Then build your gym as you get stronger. Add a curl bar and plates. Eventually maybe a rack, bench, barbell and TRX.

The point isn’t having more equipment.

It’s creating a space that says: I train here.

And this week’s Workout of the Week is perfect for putting that space to use!

Strength HIIT E209: Full Body Top 5 Compound Lifts #25

https://youtu.be/8VnRKap1N90

We’re using heavy dumbbells or a barbell for five big compound lifts. The goal is muscular fatigue, not cardio exhaustion. Choose weights that challenge you. 💪

🎥 Full workout on my YouTube channel: Fit By Kellie • Yoga
https://youtu.be/8VnRKap1N90

08/23/2026

Workout of the Week! ❤️💪

Your next strength workout is ready.

🎥 Workout of the Week:
https://youtu.be/m6MSM3SLfU8?si=9iwmN-ajrgaTi4DI

Here’s something I’ve been thinking about lately in my health coaching studies: when we set a goal, we tend to focus on the finish line.

Lose the weight. Build the muscle. Get stronger. Feel better.

But what are the first few things you actually DO?

Maybe it’s strength training a couple of times this week. Eating more protein. Taking a walk. Getting to bed earlier. Drinking more water.

None of that sounds very exciting. 😆 But that’s exactly the point.

Big goals are usually accomplished through pretty ordinary actions repeated over and over again.

So instead of asking yourself, “What do I want to accomplish?” try asking:

“What are the first few things I can do this week to move in that direction?”

Start there. ❤️

And if getting stronger is one of them, I’ve got your workout ready! 💪

Boost strength and control with this 5x5 strength builder workout. ...

08/17/2026

A little late with our Workout of the Week after a great weekend in Chicago with my boys! ❤️⚾️✈️ We caught the Cubs vs. Cardinals and witnessed a little MLB history with Joshua Báez, plus some of the incredible Chicago Air and Water Show.

And now…back to my regularly scheduled programming. 😆💪

Consistency doesn’t mean your routine never gets interrupted. Life happens. Travel happens. Fun SHOULD happen.

The important part is having healthy habits you come back to.

This week’s Workout of the Week: Strength HIIT E207 Full Body with Delt Focus #23. Lift heavy, move with control, and make those 8 to 10 reps count. 🔥

🎥 Full workout link in comments.

Enjoy your life. Then come back to the habits that keep you strong enough to keep enjoying it. ❤️

08/17/2026

A little late with our Workout of the Week after a great weekend in Chicago with my boys! ❤️⚾️✈️ We caught the Cubs vs. Cardinals and witnessed a little MLB history with Joshua Báez, plus some of the incredible Chicago Air and Water Show.

And now…back to my regularly scheduled programming. 😆💪

Consistency doesn’t mean your routine never gets interrupted. Life happens. Travel happens. Fun SHOULD happen.

The important part is having healthy habits you come back to.

This week’s Workout of the Week: Strength HIIT E207 Full Body with Delt Focus #23. Lift heavy, move with control, and make those 8 to 10 reps count. 🔥

🎥 Full workout link in comments.

Enjoy your life. Then come back to the habits that keep you strong enough to keep enjoying it. ❤️

08/09/2026

Today's choices become tomorrow's health. ❤️

This week's Workout of the Week is a 5×5 Strength Builder designed to help you build strength, muscle, and confidence.

The goal isn't to rush through the workout. Lift a little heavier, move with control, and focus on quality over quantity. If you have time to complete the entire workout, fantastic. If not, do what you can. Consistency always beats perfection.

One of the biggest lessons I've learned recently is that our bodies are constantly adapting to the signals we give them. Every strength workout, every nourishing meal, every good night's sleep, and every walk sends your body a message.

What message am I sending today?

Build muscle.
Strengthen your bones.
Invest in your future.

🎥 Workout of the Week:
https://youtu.be/m6MSM3SLfU8

I'd love to hear from you after you've completed it. Let me know which exercise challenged you the most! 💪

Boost strength and control with this 5x5 strength builder workout. ...

08/02/2026

Happy Sunday! ❤️

Your future self is built by the choices you make today.

This week's Workout of the Week is designed to help you build strength, improve your fitness, and invest in your long term health. My challenge to you is simple: complete it 2 to 3 times this week and see how you feel.

🎥 Workout of the Week:
https://youtu.be/MTNZZPHmOEM?si=yM0byyxJnGMn07Gc

One of the biggest lessons I've learned as a health and nutrition coach is that our bodies are incredibly adaptable. Every strength workout, every nourishing meal, every good night's sleep, and every walk outside sends your body a positive message.

You're never just exercising. You're building muscle, strengthening your bones, improving your metabolism, and investing in a healthier future.

It doesn't take perfection. It takes consistency.

Who's joining me this week? 💪❤️

07/31/2026

How strong are you, really?

It is easy to underestimate your progress when social media has us comparing ourselves with powerlifters, fitness influencers, and people casually bench pressing a refrigerator. 😆

I created a practical Strength Milestones chart for women and men, along with a new article explaining how to use it. The chart is not a report card. It is simply a way to put your current strength into perspective and help you recognize your progress.

I also explain why strength training matters for bone health. Our bones respond to the demands we place on them, and progressive resistance training can help preserve bone density, strengthen the muscles that protect us, and reduce the risk of falls and fractures as we age.

This is especially important for anyone concerned about osteopenia or osteoporosis, but building strong bones should begin long before either one appears on a bone density scan.

Read the article and see the Strength Milestones chart here:

🔗https://www.fitbykellie.com/post/strength-training-for-osteoporosis-prevention

What exercise would you most like to become stronger in?

Discover practical strength milestones for women and men, how to track your progress, and how strength training helps preserve muscle, support bone density, and reduce the risk of osteoporosis as you age.

07/28/2026

How Lean Do You Really Want to Be?

I have been talking with my clients about something we do not hear enough about: the cost of getting lean.

Improving your body composition does not usually require an extreme diet. A few realistic habits, practiced consistently over time, can make a meaningful difference.

🥤 Drink fewer sugary beverages and less alcohol.

🍰 Enjoy desserts and restaurant meals in reasonable amounts.

🍗 Build your meals around protein, produce, and mostly whole foods.

🚶‍♀️ Walk regularly and stay active throughout the day.

🏋️‍♀️ Strength train two or three times each week to protect and build muscle.

😴 Prioritize sleep and recovery.

But as you pursue lower and lower levels of body fat, the cost rises. It can require more planning, more restriction, less spontaneity, and sacrifices that may affect your energy, recovery, social life, and health.

So the question is not simply, “How lean do I want to be?”

It is also, “What am I willing to do consistently, and what am I not willing to give up?”

Precision Nutrition created an excellent infographic explaining these tradeoffs. Take a look and tell me what stands out to you.

Six-pack abs. Tight butts. Lean, vibrant, flawless health. That's the image the fitness industry is selling. But have you ever wondered what it costs to achieve that "look"? What you have to do more of? And what you really have to give up?

07/26/2026

Happy Sunday! ❤️

Here’s your Workout of the Week!

Strength HIIT E208: Bootcamp Five by Five Strength Builder #24
Power & Focus

If you’re looking to build strength, improve your fitness, and feel your best, I’d love for you to join me. Complete this workout 2 to 3 times this week and let me know how it goes!

🎥 Workout:
https://youtu.be/m6MSM3SLfU8

Also, I wanted to share something that made me stop and think.

I recently took this Longevity Assessment from Precision Nutrition, where I earned my health and nutrition coaching certification, and I had a few “aha!” moments. 😆🧘‍♀️

Take a few minutes to complete it for yourself. Don’t share your score. This assessment is simply a chance to reflect on your current habits and discover one or two areas where you can continue to grow.

🔗 Longevity Assessment:
https://www.precisionnutrition.com/longevity-assessment

Wishing you a healthy, strong, and wonderful week ahead! 💪❤️

Boost strength and control with this 5x5 strength builder workout. ...

07/21/2026

All kinds of people.
All kinds of goals.
One decision to get stronger. 💪

Yesterday I asked what people underestimate most when building a stronger body.

The truth is, there isn’t one secret.

Real strength is built by combining progressive strength training, good nutrition, quality recovery, and consistency over time.

The people in this video aren’t all the same age, fitness level, or chasing the same goal. That’s what I love about coaching.

Strength belongs to everyone.

My job is to help you put all the pieces together so you can build strength with confidence, one step at a time. ❤️

If you’re ready to feel stronger, healthier, and more confident, I’d love to help you get there.

What does strength mean to you?