KEONA Personal Training

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These are 7 health truths I wrote down. They help me, and I hope they help you too. Before we can change something, it helps to understand the truth behind it. It’s hard to recognize the signs, understand the symptoms, or see the consequences of something we don’t truly understand.

Big hug,

🤍🏃🏽‍♀️🐕

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A POCKETFUL OF PEACE 🌿
ALWAYS WORTH LOOKING FOR!

Have a great start to the new week, friend. :)

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“Now faith is the assurance of things hoped for, the conviction of things not seen.”

All things done require hope, and without faith, nothing would ever be accomplished.

There will always be seasons of uncertainty, through the highs and the lows. Yet, just as you plant a seed beneath the soil and continue to water it, you can only trust and believe, even when there is no evidence or sign that something good will come from it.

It is a comforting thought that even when nothing appears to be changing, it does not mean that nothing is growing. 🤍🦋

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THIS IS YOUR REMEMBER-ME FOOD LIST. 🤍

Sometimes we forget just how colourful food can be…and how much goodness comes with it. The magic isn’t in one superfood. It’s in the variety.🌈

Save this for your next grocery shop and let it remind you to throw a few more colourful foods into your cart. ✨

THERE ARE SO MANY MORE.
Take this as a little dose of inspiration.

BIG HUG. 🤍

I’m always here if you want to learn more about healthy nutrition and how to nourish your body without overcomplicating it.🫸🏼🫷🏼

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60 SECONDS TO A CALMER NERVOUS SYSTEM

I know regulating your nervous system has become a trendy topic;) but it’s not just another wellness trend. In a world full of rush, noise, and constant stimulation, it’s something we should all pay more attention to.✨

Your nervous system is running your life…whether you realize it or not.

If you’re constantly stressed, your body stays in survival mode. That can make recovery harder, disrupt your sleep, increase cravings, reduce training performance, and make it more difficult to build muscle over time.

The good news? You don’t need an hour of meditation. Just a few intentional 60-second resets throughout your day can help your body shift out of “fight or flight” and into a calmer state.

I use these techniques myself. They’re veeeery simple, but they genuinely help me. And if you practice them consistently, you’ll start to feel the difference. 🤍

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When it comes to training, you’ll read a million recommendations, opinions, and trends.

As a trainer with years of experience, here are the things that truly make a difference:

✨ Build a strong foundation.
I always start with Pilates principles to develop stability, body awareness, and proper movement patterns. A strong foundation sets you up for long-term success and helps reduce the risk of injury.

✨ Train with a plan….not just to sweat.
Constantly jumping from one group class to another, combining endless cardio with weights, isn’t the most effective way to build muscle. To stimulate muscle growth, your training needs structure and progressive challenge.

✨ Be mindful of your stress levels.
Your body doesn’t separate training stress from life stress. If you’re constantly under stress, intense workouts can become another stressor instead of supporting your body. Recovery is just as important as training, especially if your goal is to build muscle and improve your overall health.

✨ Train with progressive overload.
Gradually increasing the weight, reps, or intensity over time is what signals your muscles to grow. Building and maintaining muscle is one of the most powerful investments you can make for your health and longevity.

I’m here to support you every step of the way. If you want to deepen your knowledge about nutrition, food, and training, we’ll find an approach that fits your lifestyle and helps you reach your goals. 🤍

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Nail removal: done. The second recovery from my skateboard accident starts now.

As I woke up and looked down at my legs, I felt a whole lot of love for them. :)

My legs have already been through quite a few surgeries….two on my left leg, and now the fourth on my right. In the eyes of the world, they might not be perfect, but they are perfect to me. Strong. Resilient. They keep coming back.

They carry me through life, sometimes fast, sometimes with great endurance. They adapt quickly and keep showing me the world. They have been weak, wounded, strong again, and recovered many times. These are my legs, and I love them.

I truly believe that when we start loving our bodies for the way they carry us through life, we naturally begin to care for them more lovingly. In a world of AI, perfection, Ozempic, and never feeling like we’re enough, the connection we create with our body….our home, our perfectly made imperfect shell….can heal so much within us. ❤️‍🩹

Not everything needs to be fixed, changed, made to fit the norm, or constantly beautified. In fact, our bodies are already wonderfully made…adaptable, resilient, intelligent, and capable exactly as they are.

Maybe we start to feel truly at home, content, and comfortable in our bodies when we see them not for how they look, but for everything they have carried us through….like a real good companion. :)🤍