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Blog

Research backed articles about fitness, nutrition, mindset, health and wellness.

If you don't see an article about a topic that you would like to see, shoot us an email and we'll be happy to cover it.

What is Starvation Mode? Are you eating too little?!

4/1/2023

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Have you ever been told the reason you’re not losing weight is because “you’re eating too little”. 

If so, I am also sure you have been told your body has gone into “starvation mode”. Where people tend to explain it, as your body is holding onto all your body fat because you haven’t been eating enough calories. 

Spoiler Alert: I’m here to explain to you why this is in fact a myth. 

As everything you hear in the fitness and health industry there is a sliver of truth behind this statement. In fact, I myself am guilty of using this phrase in the past. Thankfully I have continued to learn and research the science of our metabolism. 

Next let's break down the common definition of “starvation mode”. 

What is Starvation Mode?

Starvation mode is not a scientific term. It is a popular phrase used to imply that when you cut calories too low, your body goes into a protection mode, slowing your metabolism and calorie output so that you stop losing weight.

This concept is rooted in your body's survival mechanisms. If you ever found yourself without food for long periods of time, it would not be beneficial for your body to continue to burn calories at a normal rate; instead, your metabolism would shift to preserve as much energy as possible to prolong your life. But starving to death is not quite the same thing as dieting and you will still lose weight in the process of wasting away without food.

How Long Can You Survive Without Food?

With access to water and electrolytes, your body can survive for quite some time without food, depending on the person and how much body fat you have. Some research suggests that you can go more than a month without food. And in some religions, long fasts are commonly practiced with potential health benefits.


Starvation mode is not a real term, but metabolic adaption is, and it’s a known phenomenon. How drastically it affects your weight loss progress is another story.

Your body can compensate for decreased calories by slowing your metabolism down as much as 30% through adaptive thermogenesis. But the effects of adaptive thermogenesis are typically short-lived, and for most the difference could be as little as a 5% decrease in basal metabolic rate (BMR), and it does not indicate a damaged metabolism. 
So what is the verdict?

In all of the studies referenced to support starvation mode, weight loss was a factor. And it is crucial to note that any weight loss can cause you to have a lower BMR - since it just takes less energy to move around a smaller object.

Why You're Not Losing Weight and How to Fix it


If you find that you’ve hit a weight loss plateau, it does not mean you are in starvation mode. Some more common factors are likely at play, including the following:

You're Not Tracking Your Food Intake

It's pretty impossible to know if you are in a calorie deficit if you aren't tracking your food intake. Before assuming something else is at play, keeping an accurate food diary is the best place to start.

Even if you've been tracking, take a look at how diligent you are being with this habit.
  • Are you accurately portioning and weighing out the food you eat?
  • Are you including all foods and drinks, and tracking every day, even cheat days and weekends?
  • Are you including added toppings and ingredients like cooking oil, butter, salad dressings, etc.?

You can also use your tracking app to get weekly calorie and macro averages - this is the best way to see how well you’ve stuck to your diet consistently, as well as where you could use some work. 

You're Not Eating the Right Amount of Calories 

Typically, if you aren't losing weight, you are eating more calories than you think. Or if you've recently lost weight, you likely have a new maintenance calorie amount and may need to eat fewer calories to continue losing. This is why many popular weight loss plans will use a phased approach to cutting, helping you to stay in a calorie deficit and continue losing weight with incremental calorie cuts.

Start by figuring out how many calories you need to eat a day to maintain your current weight and then calculate your new weight loss calorie needs from that starting point. 

You're Always on a Diet

It might also just be that your body needs a break. If you've been dieting for more than a few months, it might be time to give your body time to adjust to your maintenance calorie level. Jumping from one diet to the next and constantly trying to cut calories can do more harm than good. It is much easier to stick to a diet and continue to get results if you understand how to maintain results in the first place. 

Been on a really low-calorie diet for a while and scared to add calories back in? Try upping your intake a few hundred calories a week to start, until you reach your maintenance level. And then stick to your maintenance for at least a month to give your time to adjust and reset your metabolism. 

You're Too Focused on the Scale

Oftentimes dieters are focused solely on fat loss, but their total body composition is crucial to getting better results and making them stick. Not to mention, if you are cutting calories too low for too long, you’re at risk of losing precious calorie burning tissue - your muscle.

Gaining muscle is essentially the opposite of “starvation mode”. Your muscle mass is the biggest determinant of your metabolic rate, and the more you have, the more you can eat and maintain your weight. Plus, muscle is the tissue behind that lean, toned look most of us are striving to achieve in the first place.   

While muscle growth is typically achieved through weight gain, which would ultimately increase your metabolism even further, it is possible for some people to build muscle in a calorie deficit. But at the very least, you should be focused on protecting your muscle while dieting.

To keep your lean mass intact while dieting, be sure to incorporate the following:
  • Lift weights: Research suggests that one of the best ways to maintain muscle is to keep it active and through regular strength training.
  • Eat more protein: Eating a high protein diet has a number of benefits for fat loss and has also been thought to help support your lean mass when cutting calories.

What are the Minimum Calories for Weight Loss? 

While starvation mode may not technically exist, starving yourself to lose weight is still not recommended. A very low-calorie diet may work at first, but it’s likely not going to do you favors in the long run. It can be dangerous for some people, lead to disordered eating habits, and does not typically lead to sustainable results, since most people do not change bad habits once they resume eating again. In addition, extreme dieting is impossible to maintain, causing painful hunger cues, irritability, mood swings, decreased energy, poor concentration, and sucks your willpower dry, all of which makes sticking to a diet that much harder. 

Instead, stick to a more attainable approach to dieting with no more than a 15-20% decrease from your estimated daily energy needs. Slow and steady weight loss of 0.5 to 1% body weight per week is much easier to keep off and you will be much happier and more successful with a more measured and sustainable diet plan approach.
Need help figuring out how many calories you need each day?
​

I’d be happy to help you figure out your starting numbers. Simply click the button below and fill out this short form explaining your goals and I’ll reach within 24hrs! 

Find Calories
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Counting Calories 101

8/8/2022

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Blog Post by Coach Kayli

NCI Certified Level 1 Nutrition Coach, NASM Certified Personal Trainer, Woman's and Gut Health Specialist

Calculating your calorie needs can be a bit complicated because you have to factor in a number of variables, including your weight, height, age, gender and activity level. But you can get a ballpark estimate using this simple formula:
  1. Figure out a goal weight.
  2. Multiply that number by 12. 
For example, at 5-foot-5, let’s say your goal weight is about 140 pounds: 140 pounds x 12 = 1,680 calories each day for weight loss. You certainly don’t have to hit this exact number each and every day, but it’s a good reference range. In fact, I think it’s a good idea to create a range around that number, and for you, a reasonable and effective range would be between 1,400 and 1,800 calories. 
And of course, the type of calories you’ll be eating matters, too. Focus on plenty of produce and lean protein (fish and seafood, skinless chicken, lean meat, beans, and lentils), and enjoy moderate amounts of whole grains and healthy fats. 
Now if you are seeking to build muscle your simple formula would look like this:
  1. Take your current weight.
  2. Multiply that number by 16. 
For example, if you currently weigh 120 pounds: 120 pounds x 16 =1,920 calories each day for muscle gain.
You can do this!


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My 8 Favorite Success Tips for Any Holiday!

7/2/2022

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What you do 80% of the time…


…is more important than what you do the other 20% of the time.

Consistency > Perfection. every.single.time.

I believe the most important thing when approaching ANY holiday is to go in with a plan that you'll be happy with at the end of the day.

If you plan not to track a single thing and eat whatever for the day, that's awesome, as long as you will feel good about that choice.

If you plan to track the best you can while enjoying time with friends and family, that's great, as long as you will feel good about that choice.

The key is to be intentional with how you choose to approach a holiday (or any event, for that matter). And then define what success will look like for the day...

Because when you go in with a plan, you create awareness and ownership of your goals for the day, and you're less likely to shift into the habits you're working to change.

After the holiday celebration, I highly suggest you reflect on your day and ask yourself what worked, what didn't, and what lessons you can walk away with for the future (remember, there's no failure, only feedback).

That being said, I am ALWAYS up for sharing tips to help you succeed on your journey...

>>> Click Here For My 8 Fav Holiday Success Tips <<<

And one last thing before I go...one of the more frequent questions I'm asked around the holidays is how to track alcohol.

If that's a question you've also wondered, check out the free guide I created that will show you how to log your alcohol intake! Click the button below to grab it.



How To Track Alcohol
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Meal plans usually suck. Here are 6 better ways to transform your diet.

6/9/2022

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Lots of people looking to improve their eating think meal plans are the answer. The only problem? Meal plans usually suck… and they rarely last. So, instead, check out these 6 ways to transform any diet in a sustainable way.
 
“Do I get a meal plan?”This is the most common question we get from folks who are considering, or just started out in, our nutrition coaching programs.
The answer: No, we don’t do meal plans.
But we can’t blame people for asking.
Sure, meal plans have long been a staple of the fitness and nutrition industry. Coaches are taught to create them. Clients are taught to expect them.
Unfortunately…

 Most of the time, meal plans don’t work.You see, traditional meal plans are explicit prescriptions.
Eat this exact thing, in this exact amount, at this exact time.
For example, you’ll often see:
Breakfast – 7:30am
3 eggs, scrambled
1 cup vegetables
1 piece whole grain toast
1 cup coffee
1 glass water
Morning snack – 10:00am
1 protein bar
1 handful mixed nuts
Lunch – 12:30pm
4 oz chicken
2 cups salad
1 handful seeds
1 glass water
After exercise – 4:30pm
1 scoop whey protein
1/2 cup frozen fruit
2 omega 3 capsules 
12 oz water
Dinner – 7:00pm
4 oz steak
1 cup cooked veggies
1 baked potato
1 glass water
You might be thinking, “Good! I want a plan. I’m sick of trying to figure all this stuff out! Just tell me what to eat!”
Unfortunately, when we try to follow rigid prescriptions like this, lots can (and often does) go wrong.
For example:
Scenario 1: You just don’t stick to the plan.No matter how enthusiastic you are, meal plans can be tough to follow.
This is normal. Life can get in the way.
  • People get busy,
  • we’re not always prepared,
  • kids get sick,
  • bosses expect you to work late,
  • it’s always someone’s birthday (or a special holiday), and
  • sometimes you just don’t feel like having a protein bar at 10am.
What’s more, even if you’ve actually paid to have someone make your plan, you might find yourself rebelling against it in subtle (or not-so-subtle) ways.
This is also normal.
Unfortunately, it means you might not get the results you hope for. For instance, a meal plan you hoped would help you lose weight could actually encourage you to gain weight instead.
Scenario 2: You follow the plan perfectly.In fact, you follow it too well and for too long.
Most meal plans are meant to be temporary.
They’re designed to help a person get to a specific short-term goal, like dropping a few extra pounds before a wedding, learning to manage blood sugar, or cutting weight for an athletic competition.
Our bodies can usually adapt to a rigid way of eating for a short period of time.
But if you’re too strict for too long, you could wind up with disordered eating habits and lasting health (mental, metabolic, hormonal, etc) consequences.
Scenario 3: You follow the plan for a little while but it sucks.It isn’t sustainable. It doesn’t make you feel better. It doesn’t keep you sane.
Maybe you see some short-term results (or not). But you hate living and eating this way. You never want to see another stupid piece of lettuce or 4 ounces of chicken.
Eventually, you get so turned off by the process that you regress or quit altogether. You conclude that “eating healthy” sucks.
And you miss your big chance to learn how to make healthier, more enjoyable, more lasting and real changes.
Another reason meal plans fail.One of the biggest (yet generally unacknowledged) problems with traditional meal plans is their focus on “nutrients”.
Real people don’t eat “nutrients”. We eat food.We eat meals, often with other people.
We eat meals that match our cultural background and social interests.
And we rarely measure things precisely.
Sure, sometimes an explicit prescription is necessary.For instance, professional athletes or bodybuilders (in other words, people who make money off their bodies and athletic skills) use meal plans to prepare for training and competition.
A prescribed meal for someone in that situation might look something like this:
  • 1/4 cup dry oats
  • 3 oz turkey breast
  • 1 cup steamed broccoli
  • 5 almonds
  • 1 omega-3 supplement
  • 1 cup green tea (unsweetened)
But most of us don’t need that level of surgical precision.We don’t normally eat “ounces” of things, or refer to food by their nutrients (like “omega-3 fatty acids”).
Instead, we eat foods like:
  • hamburgers
  • tacos and burritos
  • salads
  • pasta and noodles
  • sandwiches, wraps, pitas and rotis
  • stews and curries
  • cereal and granola
  • stir-fries
  • casseroles
Bottom line: If you want to eat better, you don’t have to get weird about things.
You don’t need to weigh and measure everything, or count out your almonds.
Ask yourself: “Is someone paying me to do this?” If the answer is no, you likely don’t need this kind of approach.
You just need to think about what you’re already eating, and how you could make it a little bit better.
This means fiddling and adjusting.
Making small changes and improvements to what you already normally eat and enjoy, one small step at a time.
Think about a spectrum of food quality rather than “bad” or “good” foods.
Welcome to the meal transformation game.When you play with the idea of a food spectrum or food continuum, you get to experiment with variables like:
  • what you eat, and
  • how you eat it.
Think of this as a game.How can you play “make this meal just a little bit better” in every situation?
In which situations is that easier or harder?
When your choices are limited (for instance, when you’re traveling, or eating at a workplace cafeteria), how can you shoot for “a little bit better” while still being realistic, and without trying to be “perfect”?
Let’s transform breakfast, lunch, and dinner.Here’s how that “food spectrum” might look in daily life, with a sample day of eating.
 Transforming breakfastStage 1
Let’s say that your go-to breakfast is a whipped-cream coffee drink and a chocolate croissant.
You pick it up in the drive-thru, and wolf it down on your way to work.
This is your starting point. It’s not “bad”. It’s just no longer working for you.
You’re getting indigestion from rushing, the croissant doesn’t hold you at all, and you’ve just spilled the coffee on your crotch while changing lanes.
Now your game is to improve your breakfast just a little bit, starting with what you already have or do.


Stage 2
Your opening moves in the meal transformation game:
  • You might replace the croissant with a whole grain muffin.
  • Instead of a “dessert in a cup”, you get a regular coffee with a single cream and sugar.
  • You grab a yogurt cup on your way out of the house for a bit of protein.
Naturally, you’re still rushed and busy… so you eat your breakfast with some distractions, while scrolling through emails at work.
But this is a solid start. Well done.


Stage 3
Next level of game play:
  • You switch the muffin to granola with cottage cheese or Greek yogurt.
  • You switch the cream in your coffee for 2% milk. (Or even go right to black coffee, you meal player you!)
  • You add some colorful fruit.
  • You’re now eating out of dishes on a table, instead of out of takeout packages off the dashboard of your car.
Of course, you’re still checking out the news headlines while you eat…
No problem. We’re keeping it real.


Stage 4
Now you are seriously playing like a pro.
  • You’ve changed “rushing and panicked” to “set aside a little extra time to enjoy a leisurely breakfast”.
  • You cleverly prepped an egg frittata with veggies in advance on your food prep day.
  • The coffee’s become green tea, since you noticed that too much coffee was tweaking you out.
  • The protein plus colorful fruit and veg have become the stars of the meal.
  • You’ve discovered you really like lemon water. (WHAT? You don’t even know you anymore!)
  • You eat mindfully, feeling relaxed, while watching the sun rise.
Ahhh.


Transforming lunchStage 1
At this point, starting out, the idea of a sit-down lunch feels flat out ridiculous.
“Eat slowly? Who has time for that during a busy workday? Grab a burger and go!”
Another “car dashboard” meal. Another stomach ache and regret.
You decide you might want to play with this meal too.


Stage 2
To improve this meal a little bit:
  • You go to a higher-end burger place where you’re pretty sure they use real meat.
  • You get a side salad with that burger, and maybe just a few potato chips.
  • You choose a diet soda instead of regular.
  • You don’t eat in your car, but you do eat by your computer.
That’s OK. You’re progressing.


Stage 3
At this stage, you’re doing a little prep work:
  • You whipped up some burgers in advance so they are handy and ready to take to work.
  • You also grabbed some nice cheese and whole grain buns from the local market on shopping day.
For lunch, all you have to do is take your homemade burger and its fixins to work.
You still grab a diet cola from the vending machine to wash it down.
You move from your desk to the lunchroom, where you socialize with co-workers. This slows you down a bit and helps you digest and relax.


Stage 4
You’re having the burger without the bun, alongside a nice pre-prepped salad.
Instead of staying at your desk or in the office, you take a break.
You sit outside and get some fresh air while you enjoy your meal.
For a drink, water’s all you need.


Transforming dinnerStage 1
It’s 8pm. You’ve just gotten home after an insane day at work.
All you want to do is put food into your face and zone out in front of the TV.
You can’t even imagine making anything more complicated than boxed macaroni ‘n’ cheese right now.
Ketchup and hot dogs are as fancy as it gets.


Stage 2
Same concept, but:
  • You’re adding some extra protein with the help of a rotisserie chicken leg that you grabbed at the grocery store on the way home.
  • You’ve added a side salad, just grabbing a few handfuls of pre-washed greens out of a bag.
  • You’ve whipped up your own pasta.
Work is still on your mind, and a couple drinks will take the edge off.


Stage 3
Things are getting fancy.
  • You’re upping the protein with a little more chicken.
  • You’re having a little less pasta.
  • You’ve also added a nice big salad to the mix.
  • You’ve cut the booze to 1 drink.
Plus, you’re sitting at the dinner table, instead of flopping down on your couch or standing over the sink.


Stage 4
Again, we’re playing at pro level here.
With your meal planning and prep strategies, even a weeknight dinner looks good.
  • You can whip up a delicious salad in 3 minutes flat and you have some pre-cooked quinoa on hand.
  • That rotisserie chicken is still a fast, convenient option, but now it’s got some healthy buddies.
  • You’re indulging in a single glass of good wine these days, and you take time to savor it.


Meal transformation is not about reaching perfection.If you’re at stage 1, all you have to do is shoot for stage 2. Or stage 1.5.
If you’re in stage 2, play with getting to stage 3.
And if you’re stage 3, heck, you can stay where you are.
You might never get to stage 4. Or it might only happen at times when you’re relaxed and have a little extra time.
Stage 4 might only happen on Sunday night, whereas the rest of your week is a mix of stages 1, 2, and — if you’re super lucky — 3.
And that’s OK.
How far you progress along the continuum all depends on what YOU want, what YOU need, and what YOU can reasonably do, right now.
Over time, things can change.
Play YOUR game.
Success secret: Have a food prep ritual.You might look at these photos and think, “How can people possibly do all that?”
One success secret: Having a food prep ritual.
The idea is simple:
Practice planning and preparing healthy food in advance.
This makes healthy eating convenient and easy.
It also makes decisions easier: You don’t have to make a choice when you’re rushed and hangry.
Your food prep ritual can include:
  • shopping (or arranging to have food delivered)
  • menu and meal planning
  • washing and chopping vegetables
  • cooking/preparing protein (e.g. cooking up some chicken breasts)
  • cooking meals in bulk (e.g. casseroles, soups, stews, chili)
  • preparing the dry ingredients for things like Protein Shakes 
  • soaking grains/beans beforehand so that they’ll be ready to cook later
  • sorting foods into smaller containers or baggies
  • freezing and refrigerating food for later
  • planning healthy meals that someone else cooks (e.g. using a meal delivery service, deciding in advance what to order at a restaurant, etc.)
  • looking ahead to ensure healthy eating strategies during the next few days, especially during difficult times (e.g. a busy week, traveling, dealing with a family crisis, etc.)
Mix and match any of these to find what works for you.
Experiment with systems, skills and strategies that work for YOU and YOUR life.
The real goal of a meal plan is to stop using a meal plan.Fit, healthy people who have a good relationship with food don’t need other people to tell them exactly what to eat at all times.
Living a fit and healthy life doesn’t require perfection, either.
If you are using a meal plan:That’s OK.
Some people like prescription, especially if they are working towards a specific short-term goal, like cutting weight to compete in wrestling, making sure they get enough nutrients to support a healthy pregnancy, or fueling their triathlon performance.
Keep it short-lived.
Meal plans are supposed to be temporary, working towards a short-term goal.
Keep it real.
As much as possible, try to make the meal plan fit your real life, not the other way around.
If you’re a parent, a worker, a student, or anyone else living in the real world, most of your meals will fall somewhere in the stages 1 through 3 spectrum. That’s perfectly OK. Just experiment with being a little bit better, wherever you can.
Remember all goals require trade-offs.
If you want to achieve a high level of performance or exceptional body composition, understand what you are prioritizing and sacrificing.
Getting very lean, for instance, comes with costs.
Make sure it’s working for you.
If your meal plan is making you feel:
  • overwhelmed
  • anxious and fretful
  • guilty
  • regretful
  • bad
  • overly rigid and/or preoccupied with food…
or any other negative, unproductive emotion…
…and if you find that meal plans result in you:
  • “falling off the wagon”, hard
  • getting obsessive and compulsive about food
  • restricting foods and food groups, or
  • doing “all or nothing”, usually ending with “nothing”
…then consider trying another approach.
What to do next1. Consider where you sit on the spectrum of meal “stages”.Where’s your food game at?
What level are you playing at?
What level would you like to play at?
Given your goals and your current situation, what is realistic?
For example, if you currently eat at stage 1, your goal might be to eat at stage 2 for most meals.
Or, if you eat at stage 3 most of the time but find yourself dipping into stage 1 or 2 meals more often than you’d like, aim to stay at stage 3 a little more consistently.
2. Start small. One step at a time.Pick one meal to transform and focus on that.
For instance, you might leave all your other meals at stage 1, and focus on getting lunch to stage 2.
Concentrate on improving that one meal each day.
Using the examples above, you might think about things like:
  • adding protein
  • adding veggies or fruits
  • eating less processed food
  • eating more nutrient-dense, whole foods
  • drinking less alcohol or fewer sweet drinks
  • drinking more water
  • eating in a calmer, more relaxed setting, and/or
  • eating more slowly and mindfully
Of course, don’t try to do all these at once.
Try just fiddling with one or two, and see which ones work best for you.
3. Add things slowly.Once you’ve improved one meal a day, try another.
If you feel like lunch is a solid stage 2 or 3, play with moving breakfast, dinner, or snacks along the spectrum.
Or, once you’ve improved one factor in a meal (e.g. adding more protein), try another.
For instance, if you’re getting more protein, now try switching out your sugary soda for some soda water. Or adding a little more veggies.
Be patient; small steps add up.
4. Set yourself up for success.Notice what makes it easier and simpler for you to eat better.
Then figure out how to do or get more of that.
For instance:
  • Is planning helping you? How could you do more of that?
  • Is a healthy meal delivery service making it easy? Could you set aside a little more cash to get two meals a day instead of one?
  • Is setting aside time on Sunday afternoon to cook some protein a good idea? Great, keep on doing that. Book it in your calendar.
There’s no “right” way to do this. Do what works for YOU.
5. Enjoy your meals.Meal plans don’t usually address how you eat.
Before you change what you eat, you can also try changing how you eat. For example, you could:
  • slow down
  • breathe between bites
  • relax
  • savor your food
  • sit at a table if you can, and/or
  • use real dishes if you can.
Give yourself some time and space to appreciate those tasty concoctions you put together.
Meal time is YOUR time.
6. Work towards being your own boss.Sometimes you might just want someone to tell you what to do.
That’s fine, and helpful, especially if you’re juggling a lot. But only for a while.
Over time, look for ways to help yourself intuitively and wisely make better choices, rather than just following the rules.
 
Think long-term. What do you want to happen over the next few months? Year? 10 years? Do you want to be on a meal plan for the next few decades?
Today, if you were to take one small step towards the “better” end of the meal spectrum, what might that look like?
How can you start playing the “meal transformation game” today?

- Kayli Montoya-Huston
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    Kayli is a certified personal trainer and online coach that specializes in fitness, wellness, nutrition, mindset, mobility and everything in between.

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  • About Us
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    • Online Nutrition and Fitness Coaching
    • Custom Training Programs
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    • Breakfast
    • Entrees
    • Dressings
    • Snacks
  • Blog
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