KH FIT
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Turn your Power on! KH FIT Personal tailored to each individual private training sessions and classes available.
10/05/2026
This is exactly how I’m training and eating right now.
No secret program. No extreme diet. Just a plan built around getting stronger, staying athletic, keeping muscle and getting leaner — while still being a dad, husband, working full time and actually enjoying my life.
Training, nutrition, daily movement and recovery. Nothing individually is magic. The structure is what makes it work.
And that’s the same approach I take with my clients. You don’t need to copy my plan. You need one that actually fits your life.
If you’re tired of guessing and want help building yours, DM me “STRUCTURE.”
#ᴏɴʟɪɴᴇᴄᴏᴀᴄʜ
You don’t need 10 different exercises to build a solid leg day.
I like pairing bilateral strength with unilateral work to build strength, muscle, stability, and better movement.
Squat → Bulgarian Split Squat
Deadlift → Walking Lunge
Finish → Hip Thrust
Simple. Effective. Easy to progress.
Save this one for your next leg day. 💪
Quick Full-Body Mobility Routine 🔥
A few movements I like to use to open up the hips, T-spine and shoulders before training or when I’m feeling tight.
Move slow, control the range, and don’t force positions.
Save this one for your next mobility day.
Sunday circuit ⚒️
Sledgehammers. Tire flips. Hang cleans. Dumbbell snatches.
Nothing fancy. Just power, conditioning, and hard work.
What’s harder: getting in shape or staying in shape?
We had two completely different answers 😅
What do you think? Drop your answer below 👇
Dumbbell upper body workout 💪
Simple, effective, and hits the entire upper body.
Incline Dumbbell Press
Dumbbell Shoulder Press
Single-Arm Dumbbell Row
Skull Crushers
Hammer Curls
Lateral Raises
You don’t need a complicated workout to build muscle. Focus on good form, progressive overload, and getting stronger over time.
Save this upper body workout for your next training day.
09/22/2026
Building muscle isn’t just about looking stronger. It changes what your body is capable of.
Muscle is metabolically active tissue, meaning it requires energy to maintain. While the increase in resting calorie burn from adding muscle is modest, the bigger benefit is what strength training does for body composition.
More muscle helps you:
Maintain a higher daily energy expenditure
Preserve lean mass while dieting
Improve insulin sensitivity and glucose disposal
Train harder and progressively do more work
Lose a greater proportion of fat instead of muscle during a calorie deficit
Cardio is a great tool for cardiovascular health and increasing calorie expenditure, but you don’t want weight loss to simply mean becoming a smaller version of yourself.
The goal is fat loss while maintaining or building muscle.
That’s why my foundation is simple:
Lift weights. Eat enough protein. Create a sustainable calorie deficit. Stay consistent.
Build the muscle. Lose the fat. Keep the results.
09/20/2026
Happy 5th birthday to my sweet Koey 💕 I swear I blinked and somehow you’re already FIVE. You bring so much laughter, personality, love, and a little bit of chaos into my life 😂 Watching you grow into the little girl you are has been one of the greatest gifts of my life.
I’m so proud to be your dad and so excited to watch you keep growing, learning, and becoming more and more YOU. I love you more than you’ll ever know. Happy birthday, Kohen! 💗🎂🥳
30 minutes. Dumbbells. Full body. 🔥
Quick HIIT session to get the heart rate up while still moving some weight.
Save it and give it a shot. 💪
Quick functional strength workout. 💪
Simple. Heavy. Effective.
Dumbbell Bench Press — 5×5
Pull-Ups — 5×10
Barbell Back Squat — 5×5
Trap Bar Deadlift — 5×5
Barbell Overhead Press — 5×5
You don’t need 15 exercises to get stronger. Focus on the basics, train them hard, and progress them over time.
Real training. Real structure. Real results. 🔥
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Santa Rosa Beach, FL
32459
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