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KCWellness

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

10/28/2026

34.4 pounds lost. But I wish you could see everything she’s GAINED. 🤍

When she came to me at 42, she was ready to move on from keto and find a way to feel good in her body without constantly dieting.

And watching her grow over these past 21 months has been one of my favorite parts of coaching.

Because this journey wasn’t perfect. There were challenges, maintenance phases, adjustments, and plenty of real life happening along the way.

We spent 39 WEEKS at maintenance. We didn’t rush. We didn’t start over every time life happened. We kept building.

And look at her now. 🥹

Down 34.4 pounds. Seven inches off her waist. Stronger. More confident. And enjoying food without the guilt that used to come with it.

But my favorite part? Reading this in her check-in:

“It used to be so hard to figure out what to wear because I always felt disgusting but now it’s hard to figure out what to wear because everything looks good! It’s a good problem to have haha!”

I can’t tell you how much that means to me as her coach.

Because yes, I love seeing the physical changes. But hearing a woman go from feeling uncomfortable in everything she wears to feeling GOOD in her own skin?

✨ That’s why I do what I do. ✨

And when she described herself recently, she chose six words:

🫶🏻”Amazing. Strong. Healthy. Motivated. Happy. Confident.”🫶🏻

I’m so proud of the work she’s put in and the woman she’s become along the way. 💪🏼

If you’re in your 40s wondering whether it’s too late to feel this way about yourself, I promise you it’s not.

BUILD YOUR BEST MIND. BODY. SOUL.

📩 DM me READY if you want to start your own journey.

10/19/2026

🎶 Oops!… We’re squatting again! 🍑💪🏼🏈🍻

Before you kick off your Sunday Funday and settle in for football, come get that b***y working with me!

HOPS N’ SQUATS is BACK! 💪🏼

📍 Subculture
📅 Sunday, November 8th
⏰ 10:00 AM

We’re bringing the b***y burn with a fun, full-body, bodyweight workout to start your Sunday off strong!

What to bring:
💧 Water
🧘‍♀️ Mat
🍑 Mini bands
👯‍♀️ A friend (because squats are better with company!)

Get your sweat on first. Enjoy your Sunday Funday after. 🍻🏈

🔗 Sign-up link is in my Stories and saved in my Highlights under “Hops N Squats”!

10/10/2026

Chapter 8 of 12 📚

Late, late, late, I know! But like this reel, life is going so fast 💨

#2026

10/08/2026

OK GUYS, WE’RE BACKKKK! 🍻💪🏼

Did you miss us?! Because we missed YOU!

After taking the summer off while recovering from surgery, I’m SO excited to bring HOPS N’ SQUATS back! And what better way to kick things off than with a workout followed by a cold b**r?! 🍺

📍 Subculture Artisan Ales – Florence, NJ
📅 Sunday, November 8
⏰ Arrive at 10 AM!

What to bring:
💪🏼 Exercise mat
💪🏼 Water
💪🏼 Mini bands

This is a bodyweight workout that also incorporates mini bands! ALL fitness levels are welcome, and I’ll provide modifications throughout class. Whether you’re a beginner or you’ve been working out for years, you can join us!

And the best part? Your class includes a b**r afterward! 🍻 Because we work hard AND have fun!

🔗 Sign up through the link in my stories or highlights, OR just show up that morning!

Grab a friend, bring your energy, and come sweat, squat & sip with us!

Can’t wait to be back with everyone! 🫶🏼

10/02/2026

When the coach becomes the client. 👀

I made progress pretty quickly at the beginning of this cut… and then my weight trend essentially stalled for about 4 weeks.

So before changing anything, I did exactly what I do with my clients:

I looked at the data. 📊

Was I perfect? Nope.
Travel happened. Social events happened. Higher days happened. Life happened.

But overall?

✔️ Nutrition consistently close to target
✔️ Protein prioritized
✔️ Training consistent
✔️ Daily movement consistent
✔️ Several weeks of the same weight trend

I had enough adherence and enough data to say:

Okay. Now we adjust.

And this is where I see people get frustrated.

If you’re hitting your plan 4 out of 7 days and saying, “My macros aren’t working,” we don’t necessarily have a macro problem.

We may have a consistency problem.

You don’t need perfection. But you DO need enough consistency to actually test the plan you’ve been given.

So for me? A small adjustment to my deficit. Training and movement stay the same.

And now we collect more data. 📈

Your plan can’t fail a test you haven’t consistently given it.

Assess → Adjust → Repeat. 💪🏼

10/01/2026

Let’s build dinner + and actually weigh it. 🌮🥗

When I tell my nutrition clients to weigh their food, THIS is what I mean.

I started by putting my bowl on the scale and zeroing it out. After adding each ingredient, I hit ZERO again before adding the next. That way, the scale is only weighing the food I’m adding, not the bowl or everything already in it.

🥬 50g lettuce → zero
🥕 40g carrots → zero
🧀 15g cheese → zero
🌮 3 oz cooked ground chicken → zero
🥄 21g sour cream → zero
🔥 14g sweet chili brown rice crisps

Now notice: my cheese, sour cream and crisps were NOT full “serving sizes.”

I didn’t have an abundance of fat left for the day, but I still wanted all three. So instead of saying “I can’t have that,” I used smaller portions that fit what I had left.

That is flexible nutrition.

And an important note about the chicken: I weighed 3 oz COOKED ground chicken, so I logged 3 oz cooked ground chicken.

Cooking changes the weight of food, largely due to water loss. So if you weigh your food RAW, log a raw entry. If you weigh it COOKED, log a cooked entry. How you weigh it should match how you log it.

And no, you don’t have to eat the exact “serving size” listed on a package. A serving size is information: it doesn’t dictate the portion you have to eat.

Sometimes you eat more. Sometimes less. Your portion can be based on your meal, your hunger and what works within your goals.

No guessing. No banning foods. No all-or-nothing.

Weigh it. Log it. Make it fit to YOUR PLAN AND GOALS!

Then eat the damn taco salad. 😂🌮

09/30/2026

Bachelorette Weekend Goodies ✨

Because obviously I wasn’t showing up to a girls’ weekend without homemade treats. 😂 And since a few of us are gluten-free, I made sure everything was GF — because gluten-free does NOT have to mean sad food.

Save this one because you’re getting all 3 recipes! 👇🏼

🥜 ENERGY BALLS

1 cup rolled oats (certified GF)
½ cup flaxseed
1 cup peanut butter (I used no-added-oil)
⅓ cup honey
1 tsp vanilla extract
⅓ cup chocolate chips

Mix everything together until well combined. Roll into balls and refrigerate until firm.

🍪 GLUTEN-FREE CHOCOLATE CHIP COOKIES

2 ¼ cups Bob’s Red Mill 1-to-1 Gluten-Free Baking Flour
1 tsp baking soda
½ tsp salt
¾ cup butter, softened
¾ cup brown sugar
½ cup granulated sugar
2 large eggs
2 tsp vanilla extract
1 ½ cups chocolate chips

Preheat oven to 350°F. Mix flour, baking soda and salt in one bowl. In a separate bowl, cream the softened butter and sugars. Mix in eggs and vanilla. Gradually add the dry ingredients, then fold in chocolate chips.

Scoop onto a parchment-lined baking sheet and bake for approximately 9–12 minutes, until the edges are lightly golden. No chilling required!

🥯 GLUTEN-FREE PROTEIN BAGELS — PLAIN + EVERYTHING

1 cup Bob’s Red Mill 1-to-1 Gluten-Free Flour
1 cup Fage nonfat Greek yogurt
1½ tsp baking powder
¼ tsp sea salt
1 egg for egg wash
Everything bagel seasoning (for the everything version)

Preheat oven to 375°F. Mix flour, yogurt, baking powder and salt until a dough forms. Roll into one large ball, divide into 4 equal pieces and shape each into a bagel.

Brush with egg wash. Leave plain or top with everything bagel seasoning.

Place on parchment paper and bake for approximately 30 minutes.

Three easy recipes, all gluten-free, all Bach weekend approved. 🤍🥂

Which one are you making first — energy balls, cookies or bagels? 👇🏼

Address

New York, NY
92839

Opening Hours

Monday	6am - 7pm
Tuesday	6am - 7pm
Wednesday	6am - 7pm
Thursday	6am - 7pm
Friday	6am - 7pm
Saturday	9am - 5pm
Sunday	9am - 5pm

Website

http://www.kcwellnesscpt.com/

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