Tautua Fit
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Tautua Fitness helps first responders, shift workers, and high-stress providers build strength, lose body fat, and restore energy through shift-friendly training, flexible nutrition, and recovery coaching.
07/05/2026
Lake days at 29 vs lake days at 42.
Primal workout. Pick up a log 🪵 and get after it!
The Circuit (3 Rounds):
🪵 • 10 - Side/Side
🪵 • 10 - Ground to Air
🪵 • 10 - Standing to Kneeling
🪵 • 10 - Narrow Squats (DEEP!)
⏱ • 15-30 sec REST (Short!)
🪵 • Lunges (20 each side)
🦾 • 15 Press Ups
🪵🏃🏾♂️ • 100 Meter Log RUN
Scale this as needed—use a smaller log, a kettlebell, or even a heavy backpack.
Keep the form tight and the energy high.
👨🏽🚒 Coach Ki’a
Are you leaving HUGE amounts of muscle gain on the table?
🤔 If you’re not doing these 3 things, you definitely are…especially when it comes to building your legs. 🔥
Warm-Up & Cool Down
I’m not saying you need to run a marathon, but doing this will signal your body, prevent issues, and lower your risk of injury.
It’s crucial, but so often overlooked!
🤸♂️ Stretching Movements
Incorporate these, especially right after heavy compound lifts. This helps increase the micro-tears in your muscle filaments to trigger actual growth.
⏱️ Rest Pauses & Slower Tempos
One of my absolute favorites. Slowing down your reps and adding rest pauses increases your time under tension, forcing those muscles to work overtime.
Do what you will with that information, but regardless of your routine or the body part you’re hitting, I make sure these elements are in EVERY workout.
Trust me, when it comes to leg development, it definitely shows who does these and who doesn’t. 🫡
Coach Ki’a
Like, share this with your gym partner, and follow for more! 🤜🏽🤛🏽
Happy 250th, America!
A friendly holiday reminder from your local on-duty paramedic: please don’t make me do paperwork today. 📝
Pretty please with a cherry on top 😅🤞🏽
Stay safe, keep your appendages intact, and enjoy the holiday.
🫡🇺🇸
Coach Ki’a
07/03/2026
TBT… (showing my age here) 😩
At 17 I was skinny.
Whole world in front of me.
Could barely do a pull up. 🤦♂️
At 29, beer in my hand, gut hanging over my shorts.
Didn’t notice how far I’d drifted until I saw this picture.
At 42, same guy.
Different choices, repeated for years.
Five things that got me from picture two to picture three:
1. Motivation doesn’t matter. A decision you don’t renegotiate every morning does.
2. The mirror lies if you check it every day. Progress photos don’t.
3. Recovery isn’t lazy. Sleep and rest days are why the training actually works.
4. Nutrition moves the needle more than any workout ever will.
5. Nobody does this alone. Every rep in that third picture had somebody in my corner.
25 years between photo one and three.
13 of those years I wasted not knowing any of this….
DM “I’m ready” to start your journey.
👨🏽🚒 Coach Ki’a
Bring on 52…
The goal is every week we make adjustments so my people are constantly seeing progress.
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Kansas City, MO