I'm want to be healthier. where do I start?
Start by writing down your goals, both short-term and long-term. Make sure they are S.M.A.R.T. = Specific, Measureable, Attainable, Realistic & Time-sensitive. Look at your daily schedule and decide what you can do each day to help accomplish your health and fitness goals, and do those things!
If' you're not sure exactly where to start, this is where a coach comes in handy, to help you set and plan these goals to fit your desired lifestyle. I work with each of my clients to develop customized goal-setting plans and implement efficient and effective programming into their health, fitness and wellness journey.
What are the benefits of a coach/TRainer?
The most significant benefit of having a coach/trainer is their ability to control the efficient and effectiveness of your health and fitness plan to meet your goals. This is why we hire pros to change our oil, do our taxes and take our portfolio headshots. Sure, we could do these things on our own, but it is more likely we will succeed at our task if we entrust a pro to get the job done. If fitness is not your forte, then you may not know what is the next step to take when you reach a plateau. Having a coach will keep you moving forward!
As a coach, I get to know my clients on a personal level, learning about their lifestyle, habits, responsibilities, family life, wellness practices, etc. All things I consider when developing individualized programs. From there, I ensure that I am guiding each client to the next step using their feedback (verbal/written, photos, food logs, weight, etc.) to adjust their plans accordingly. With weekly check-ins and adjustments, each client stays on track to meeting their goals.
Do you provide meal plans?
No, I do not. There's a time and place for meal plans to be integrated by a clinical doctor or dietitian in working with someone to manage a metabolic condition or a condition that requires specific nutrition intake.
For the vast majority of the population, they simply DO NOT WORK. The reasons:
1. If you're tied down to a specific time to eat, it will not allow you to align and adjust your eating to fit YOUR schedule and your hunger level.
2. Meal plans restrict food intake to ONLY what is on the list and can lead to development of nutrient deficiencies. There's no such thing as bad food, so why not learn how to fit what you want to eat into your daily plan and switch it up WHENEVER you want?
3. Meal plans do not set you up for long term success. They are not maintainable forever and are not adaptable to fit a fluctuating schedule. You shouldn't have to avoid going out to eat with your spouse, lunch with co-workers, Taco Tuesday, ice cream with the kids and wedding cake, and if it isn't in your meal plan, then eating something outside of that will throw the whole balance of the day off. With flexible dieting, you CAN fit all of those things in, and plan your other food choices around them.
So, What is your nutrition philosophy Then?
I follow a flexible dieting approach to nutrition. This allows each client to be fully responsible for making their own nutrition choices based on their lifestyle. I do provide some general guidelines and teach all of my clients how to calculate, log and budget their macros based on their goals, nutrition preferences, travel schedule, events, etc.
If calculating macros isn't your thing - which, for some, it's a pain in the booty! - or you love calculating your macros, but have some occasions where your food scale or measuring cups aren't invited, I use the Precision Nutrition approach to provide education on and encourage use of the hand method as an alternative way of measuring food intake.
I'M Ready to work with you. What do I do?
First, start by scheduling a consultation. During this session we will discuss your goal(s), timeline(s), medical and exercise history, nutrition, as well as get to know each other to see if it is a good fit. We must build trust in order for this process to work!
Then, we develop and implement a program of in-person, distance or combination of coaching that works for your needs and budget. Before any training or programming is delivered, both the client application/agreement and liability waiver must be completed.
What do you Expect from your clients?
In order for our partnership to succeed, we must be able to trust and communicate with one another. I am going to be your #1 fan and support, to help push you outside of your comfort zone and accomplish things that you may not have realized that you were capable of doing. Not every day is going to be a great day, allow you to hit a personal record, or see the pounds drop on the scale, and that's OKAY! As long as you are giving 100% effort, we will keep moving forward.
When you hit an obstacle in the road (we always do!), I will be there to guide you through it. With that being said, there's only so much I can do. I cannot MAKE you do anything; you must ultimately want to accomplish your goals and put in the work to do so. I'll be the wind in your sails, but you must steer the ship.
Are Check-Ins Mandatory?
YES! If you want to receive updates to your programming you must meet your check ins at the designated frequency (weekly or bi-weekly). This is an essential piece of our coaching relationship, and your feedback helps me to ensure you are staying accountable and responsible for your health and fitness goals and your programming is bringing results . I will check in with you if you miss your first one, but after that you are responsible for sending them in on your own.
Some packages include check-ins via phone or video. If you do, or are going to, miss your scheduled appointment time, you will be responsible for rescheduling that session within the week.
How do we communicate?
The primary form of communication is via my app, KLM Physique & Performance. This way I can keep all communication in one spot and organized without having to search for or worry about disappearing messages (as technology sometimes does to our data) in the daily shuffle.
Clients will also have access to me via personal cell and email for emergencies and correspondence not available in the app. Correspondence is kept within certain time frames each day. Though I understand that we may be in a different time zones, so I do my best to respond in the most timely manner possible. Please allow up to 48 hours for response.
Video coaching sessions are also available for distance coaching clients who want an in person experience. Contact Kendra for details.
Download the app here:
I want to train with you in person. How often should we meet?
The more often we meet the more effective I can be in adjusting your training program to meet the needs of your body as it changes. The more sessions we have together, the less you will be responsible for on your own.
For any sessions you are to do on your own, you will be provided an outline of your workouts (a.k.a HOMEWORK!) for the remainder of the week. The goal is to get you comfortable with working out on your own and owning your program. We may start with more frequent sessions, then taper off as you become comfortable and confident with hitting the gym on your own.
I want to compete in a bodybuilding show (Bikini, figure, physique, bodybuilding). for how long should I prep?
This varies based on your current composition and conditioning, and how quickly your body responds to the programming. At minimum, 12-20 weeks is recommended for a thorough prep. Be sure to give yourself plenty of time to prepare, especially if it is your first competition.
Start your posing lessons and presentation practice as early as possible. The more comfortable you are with your posing and presentation, the easier it will be on stage to make it look natural and effortless.
If you are paying online via my website or the app, I accept credit card or PayPal. In-person clients may pay with credit card, PayPal, or cash.
What payment methods do you accept?
i want to purchase the 24 sessions Package But but I am not able to Pay in full. Are Payment Plans Available?
Yes. I prefer to do paid-in-full packages in lieu of a month-based contract in order to give clients flexibility to use their sessions as they wish, and allow for absences for work, vacation, sick kids, etc. If you would like to commit to a larger session package, but are unable to make the payment in full, a contract will be drawn up for a payment plan. You will be responsible for fulfilling the entirety of the contract as agreed upon.
What is the hero discount and who qualifies?
I love our troops and first responders! Not just because I am a military spouse (Army), but because these men and women do the tough jobs that many of us cannot. So this is my way of saying thank you, giving back!
The HERO discount is good for 5% off all services (excluding classes & the New Client Intro Package) and is given to all military - active, reserve, veteran, retirees, spouses and their children - and active police, fire, and EMT professionals with a valid ID/credentials.
I heard you offer free services for spouses of deployed soldiers. Tell me more!
YES, I DO! I offer free attendance to all classes for spouses of deployed soldiers. Occasionally, I offer weekly distance coaching OR private/group training sessions to a small group of spouses, as well.
To be considered for free services with Kendra, military spouses must complete an application process and provide proof of current orders stating spouse's deployment. The free services are only available during the length of deployment and expire once the deployment ends (as stated on the orders). Not all spouses of deployed soldiers will be accepted into this program.
What is the refund policy?
Refunds are allowed within 5 days of purchase. No refunds after the first service has been provided within the package or contract.
What is the cancellation policy?
24 hours notice is required for cancelling an in-person session or class or the session will be charged as a no-show. If it is less than 24 hours and you can reschedule your session for another time that day or within the week, then you will not lose your session. Some extenuating circumstances may result in the 24 hour cancellation policy being be waived; this is addressed on a case-by-case basis.