KCWellness

KCWellness Welcome to KC Wellness! I’m Kristin, YOUR NASM Certified Nutrition & Personal Training Coach! ♥️💪🏼

Chapter 6 of 12 📚 (before July comes to an end!)
07/31/2026

Chapter 6 of 12 📚 (before July comes to an end!)

7.18.2025 🪽 I don’t know how it’s been a year already. Yet at the same time, it seems like forever ago too.I’m not who I...
07/19/2026

7.18.2025 🪽

I don’t know how it’s been a year already. Yet at the same time, it seems like forever ago too.

I’m not who I was a year ago. I don’t think I realized until after you were gone how much of my life you shaped and how important that was. I catch myself telling stories about you all the time.

This year was a lot of firsts without you.

We lost Scampi, Slip, and Pippy. The farm is so quiet now. We went to Lake George, and I swear you gave us the best weather. Mom celebrated 83. Halloween wasn’t the same without your “Ghost” costume. Uncle Howie had a birthday…I won’t say which one because he’d kill me. 😂

Thanksgiving was with friends. Then my birthday with friends and Mom. Christmas was quieter. New Year’s wasn’t the same either. Although I think I’m ready to bring back the A-Z Rental nights with pizza.

I hosted Easter brunch this year, and honestly, it was one of my favorite Easters. You would’ve loved all the donuts from Sal’s Bakery. Then we all watched the Derby with Mom and our friends at the Inn. And of course…Uncle Howie lost his bet. 😂

Oh and Kyle finally turned 40! You would’ve loved the band, but definitely not the amount of people at the house😂!

Now somehow it’s summer again. You and Mom would’ve celebrated 56 years on July 4th. I still find myself wondering…how did you do it? ☠️

It’s been a year, but today was nice.

I brought you flowers from Chesterfield Floral, a donut from Cramer’s Bakery, and coffee. Sorry…still no cigs. Not even in heaven.

I sat with you until it started raining. I figured that was probably you laughing at me.

It’s funny…when you first left us, I didn’t cry at all. I think I was just trying to survive it. Now, a year later, I sometimes do over the most random memory.

Today I also found a little market with Ro and Kevin. You remember Ro…she made you allllll those chocolate chip cookies. You would’ve loved all the goodies. So many choices of pastries and donuts 🍩. I wish I found it sooner for you.

I think about you every day. There’s always something that reminds me of you. A story, a joke, a place …

I used to be afraid I’d forget.

Now I don’t think that’s possible.

Love you always, Daddy Dukes 🤍.

Chapter 5 of 12 🫶🏻Yes, I know very late! But May was a busy one!    #2026
07/15/2026

Chapter 5 of 12 🫶🏻

Yes, I know very late! But May was a busy one!

#2026

07/02/2026

Vacation mode: ON ☀️🌊🍹
Consistency mode: ALSO ON 💪🏼

A resistance band, a mat, 20-30 minutes, and a little bit of effort is all you need to keep the momentum going while you’re away.

Remember: your progress isn’t made or broken in one vacation. Movement doesn’t have to be perfect to count. Sometimes the goal is simply to maintain the habits that make you feel your best. 🫶🏻

Here’s the quick Banded Full Body Vacation Workout I packed with me:

✔️ Push-Ups — 12 x 3
✔️ Lunge to Bicep Curl — 8/side x 3
✔️ Lateral Pull Downs — 12 x 3
✔️ Deadlift to Row — 8 x 3
✔️ Single Arm Tricep Kickbacks — 12/side x 3
✔️ Side Lunge to Upright Row — 8/side x 3
✔️ Banded Squats — 12 x 3
✔️ Single Leg RDLs — 8/side x 3
✔️ Plank — 1:00 x 3

No fancy equipment. No excuses. Just movement. 💪🏼

Save this one for your next trip! ✈️🏖️

06/20/2026

In the era of … let me offer some perspective:

Ten years. Same person. Very different approach.

The first side by side photo was me at 32.

I was running 6 days a week or doing some ridiculous rounds of HIIT, eating around 900 calories a day, constantly trying to be smaller, and honestly thought I was doing everything “right.”

The others are me, right now at 42.

I lift 4–5 days a week, run because I enjoy it or for my heart health, prioritize recovery, and focus on eating enough protein (usually 140g+ per day). I don’t count every calorie anymore, and I spend a lot less time trying to shrink myself.

For years, I believed more cardio and less food was the answer.

Turns out building muscle, fueling my body, and focusing on strength changed far more than another hour on the “deathmill”ever did.

Aging isn’t the problem.

Under fueling, over exercising, and chasing smaller at all costs might be.

Just some food for thought from a 42 year old who is stronger, healthier, and happier than she was at 32. 💪🏼🤍

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