Reach Your Fitness Goals
With a customized plan for your
body type, personality and schedule
One On One Coaching
For A Healthy Body And Mind On Your Terms
One On One Coaching
For A Healthy Body And Mind
On Your Terms
FITNESS • MINDSET • NUTRITION
FITNESS • MINDSET • NUTRITION
Love Yourself Inside Out
With realistic strategies for a stronger
physique and powerful self image
Level Up Your Life
With a positive mindset and daily habits
that make you healthier and happier
ARE YOU:
Tired of taking care of everyone’s needs but your own?
Running low on time and energy to prioritize yourself?
Missing the professional tools and support to succeed?
Lacking the confidence to wear what you want?
…AND READY TO MAKE A CHANGE
Girl, I get it!
As a woman, I understand the pressure you face every single day.
You’re expected to look amazing no matter your age, be a flawless mom who bakes bread from scratch, and build an impressive career all at once. When you focus on everything and everyone but yourself, your body and emotional well-being suffers in the long run.
Maybe you’ve lost that spark in your marriage because you don’t feel sexy. Perhaps you’ve started declining social invites because you’re too self conscious, or can’t wear your favorite dress anymore—all thanks to those damn extra pounds that won’t budge for anything.
Maybe you used to be in shape and feel like you woke up one day in someone else’s body, having put yourself aside so long you don’t recognize yourself anymore. If you feel more discouraged than inspired by twenty something influencers with more sponsors and filters than stretch marks and life experience, you’re definitely not alone.
Let’s get real for a second.
A self-made superwoman and fitness model with well behaved quadruplets going “Look at me, what’s your excuse?” doesn’t exactly make you feel motivated to work harder than you already are. It does, however, make you feel lazy and inadequate.
Every time you see a post like that, your self-esteem and confidence plummets. Going to the gym eventually becomes a source of pressure and anxiety that steals whatever energy you had left. While you start loathing yourself for failing, Ms. social media star keeps reminding you “there’s really no excuse”.
Not the best kind of pep talk if you ask me.
The average 35+ woman can’t relate to most online fitness influencers, because she doesn’t have the luxury of unlimited time for exercise, sponsored food delivery, and free beauty treatments. Many cookie cutter workout and diet plans are unrealistic; especially if you spend your entire day caring for small children, being stuck in traffic, working full time and doing endless housework.
What you really need is a flexible and customized lifestyle program designed around everything that makes YOU unique.
Imagine a plan that...
MAKES YOU FEEL...
Balanced, fit and truly healthy so you
can maintain your results long-term
Fully confident in your skin so you can
walk into any room proud of who you are
Empowered physically and mentally to
achieve anything you put your mind to
WORKS WITH YOUR...
Schedule, hobbies and commitments so
you dont fall off track or burn yourself out.
Dietary preferences and restrictions so
you’ll actually want to stick to the plan
Access to equipment so you can get in
shape with or without a gym membership
TEACHES YOU TO...
Overcome fears and insecurities that
block your path to personal success
Be flexible about your strategies so you
can keep thriving when things change
Rewire your mindset so you can improve
your confidence and attract more in life
We all have to begin somewhere
I understand what it’s like to struggle with poor eating habits, lack of motivation and low self- confidence.
While I live and breathe a fitness lifestyle these days;
I certainly wasn’t raised with a healthy foundation.
Suffering from binge eating disorder as a child, I went on my
first diet at only 6 years old. Feeling ashamed of my problem,
I began abusing my grandmother’s laxatives as a futile way to
compensate for my detrimental food relationship.
It didn’t work of course, and I just kept gaining weight with
each passing year.
By the time I graduated high school, my weight had reached
250lbs.
Traumatized by the realization and knowing the number on the scale
would only keep climbing, I suppressed my emotions and never stepped
on the scale again. When my body got so compromised I required emergency surgery, I finally had to make a drastic life change.
At my own pace, I managed to
lose 100 pounds.
Because my weight loss was the result of a gradual lifestyle change, Ive been able to keep those pounds off for over 20 years.
Instead of making a complete overnight overhaul, I made small diet changes and started training at my own fitness level. It was hard in the beginning, but I eventually found myself falling in love with weight lifting and experimenting with healthy recipes.
My physical and mental transformation wasn’t a quick fix, but each small step of my journey accumulated to amazing self-discovery, empathy for others, and genuine humility for my own flaws. I have learned that we all have them, and at the end of the day, it is our human vulnerability that makes us relateable, real and truly beautiful.
MY FITNESS PHILOSOPHY IS BASED ON YOU
I am not here to judge your past or tell you what you are doing wrong. I am here to help figure out the perfect, flexible way to reach your goals on your terms.
My job is to use my knowledge to guide you toward the best possible version of yourself, so that you can lead a happier healthier and more balanced life.
Based on my personal and professional experience, I have developed an effective method that involves creating custom wellness solutions for each individual client’s specific situation and long term goals.
Whatever your fitness level or situation is right now, I will work with you to tailor a completely unique plan, which can be incorporated into your daily lifestyle in a way that’s enjoyable, sustainable and supports your definition of long term success. I want to help you rewire your mindset and reboot your confidence, so you can start to celebrate and appreciate your amazing body for everything it has carried you through over the years.
You deserve to love and pamper yourself now more than ever, because you’ve earned it!
Pick a module
Sign up for the module that
fits your fitness level and
experience.
Ready to get started?
Here's How:
Book a consult
Schedule your first
consultation to go over
your goals and needs.
Start seeing results
Start transforming while enjoying
your new and improved
lifestyle.
Ready to get started?
Here's How:
Pick a module
Sign up for the module that
fits your fitness level and
experience.
Book a consult
Schedule your first
consultation to go over
your goals and needs.
Your goals arent going anywhere.
You just have to keep moving forward!
12-WEEK
BODY OPTIMIZATION
PROGRAM
To Excel At Your Goals
We all start somewhere, and I believe every client should be able to pursue their fitness targets at a pace and level that suits their abilities and workout experience.
That is why I have created the 12-Week Body Optimization Program with Three 4-Week Modules ranging from beginner to advanced; each one including a personalized workout and nutrition plan, mindset strategies and ongoing private coaching to support your individual goals.
LEVEL 1: BEGINNER -4 WEEKS
At this stage, the workouts will be focused on building your basic full body strength and warming up your joints, utilizing foundational resistance exercises and and gentle flexibility moves that promote overall physical health, well-being, and functionality.
We will also revamp your diet with filling, healthy and delicious whole foods that are easy and quick to prepare, as well as work together on your mindset to overcome goal busters and replace old habits with more positive thoughts and routines.
MODULE FEATURES
Workout Program
Customized Workout Program with 4 weekly cycles aimed to further improve flexibility, endurance, muscular tone, movement and power output with strategic strength training, stretching exercises and fun cardio sessions to boost endurance, energy metabolism and athletic range.
Personal Coaching
Personal Coaching Service that keeps you accountable with weekly email progress check-ins and plan adjustments, in addition to regular support calls and motivational chats via my private and mobile friendly web platform.
Customized Diet
Individualized Nutritional Protocol tailored and continuously updated to align with your goals and adjust to your current physical stats and progress. Your diet will be customized to suit your personal preferences and considers food restrictions such as gluten free, paleo, vegetarian, vegan or any other diet system.
Mindset Training
Mindset Makeover Strategies to tackle setbacks, overcome fears and confront self-limiting beliefs, so you can elevate your confidence and motivation to stay on track for long-term success.
LEVEL 2: INTERMEDIATE - 4 WEEKS
The Level 2 Intermediate Module is ideal if you have some previous workout experience, have completed the Level 1 Beginner Module and/or are looking to level up your fitness with a more challenging personalized training and nutrition regimen.
During this module, we will increase the difficulty of your overall training routine by incorporating intermediate upper and lower body resistance exercises that build strength, burn unwanted fat, and promote lean gains. Your cardio protocol will be slightly more challenging at this stage as well, with timed intervals that empower your cardiovascular system, raise your metabolic rate and encourage optimal athletic endurance.
MODULE FEATURES
Workout Program
Customized Workout Program with 4 weekly cycles aimed to further improve flexibility, endurance, muscular tone, movement and power output with strategic strength training, stretching exercises and fun cardio sessions to boost endurance, energy metabolism and athletic range.
Personal Coaching
Personal Coaching Service that keeps you accountable with weekly email progress check-ins and plan adjustments, in addition to regular support calls and motivational chats via my private and mobile friendly web platform.
Customized Diet
Individualized Nutritional Protocol tailored and continuously updated to align with your goals and adjust to your current physical stats and progress. Your diet will be customized to suit your personal preferences and considers food restrictions such as gluten free, paleo, vegetarian, vegan or any other diet system.
Mindset Training
Mindset Makeover Strategies to tackle setbacks, overcome fears and confront self-limiting beliefs, so you can elevate your confidence and motivation to stay on track for long-term success.
LEVEL 3: ADVANCED - 4 WEEKS
The Level 3 Module is designed to build on the intermediate level stage and is suitable for advanced clients with a bit more extensive training background; including fitness competitors, experienced gym goers and amateur athletes.
This stage will push your mind beyond its current comfort zone, challenge your body’s natural set point and increase your athletic threshold. We will stimulate your muscle fibers and test your dedication with an intense strength regimen that provokes muscle development, power output and physical control, utilizing a variation of single and compound exercises.
Your plan will also involve stretching and balance elements to improve movement range and flexibility, as well as low and high intensity cardio sessions for effective energy turnover, higher total oxygen utilization and maximal endurance.
We will tweak and perfect your personalized nutrition protocol according to your physical progress and individual fitness target; whether your main goal is to lean out, increase muscle mass or optimize your athletic abilities.
Our ongoing private coaching sessions will also focus on dealing with any remaining mental plateaus and reinforcing positive thought patterns that benefit your life and fitness goals.
MODULE FEATURES
Workout Program
Customized Workout Program with 4 weekly cycles aimed to further improve flexibility, endurance, muscular tone, movement and power output with strategic strength training, stretching exercises and fun cardio sessions to boost endurance, energy metabolism and athletic range.
Personal Coaching
Personal Coaching Service that keeps you accountable with weekly email progress check-ins and plan adjustments, in addition to regular support calls and motivational chats via my private and mobile friendly web platform.
Customized Diet
Individualized Nutritional Protocol tailored and continuously updated to align with your goals and adjust to your current physical stats and progress. Your diet will be customized to suit your personal preferences and considers food restrictions such as gluten free, paleo, vegetarian, vegan or any other diet system.
Mindset Training
Mindset Makeover Strategies to tackle setbacks, overcome fears and confront self-limiting beliefs, so you can elevate your confidence and motivation to stay on track for long-term success.
CLIENT TESTIMONIALS
“Karenia, I just want to thank you for helping me make the changes necessary to better myself and my life. As you know, I’ve always struggled with my weight. I was at the point of acceptance that being overweight was my fate for the rest of my life…then I found you. Your story really spoke to me. Your story was mine. I took the leap and gave the weight loss pursuit one last try.
It was definitely a process, but through your coaching, I’ve been able to break up with the bad habits and replace them with new healthy ones. I’m still losing weight while enjoying what I eat (your recipes make healthy eating so much easier), daily exercise and mindset makeover techniques…I’ve even learned to love journaling.
Thank you for helping me change my lifestyle, and the way I approach health. You told me on day one that this isn’t a quick fix, its a way of life. This is my new way of life and I can honestly say that I love it. Thank you for everything.”
Jess M.
“Karenia, Your programming is awesome. As a stay at home mom, everyday is different for me. I really appreciate that your programming is more than a meal plan and a few workouts. You created a program that works for my life today and that doesn’t take away from my family…and I appreciate that so much.
Even in the beginning, when I doubted my ability to commit, you inspired and motivated me to try my best…which was a different definition everyday.
You care so much about your clients and I’m so grateful you saw more in me than I saw in myself at the beginning. Here I am 3 months later with a new frame of mind, a healthier, stronger body I’m more confident in, and a family who loves this improved, happier version of me. Im so excited for what the future brings, and I cant wait to see what progress we make together in the next 3 months. Love you, D.”
Danica M.
“As a working single mom, making time to be healthy was my biggest obstacle. Sacrificing health and wellness landed me in an unhealthy and unwell position. Working with you taught me how to make eating healthy, simple, convenient and something I can do on my budget. You break down Fit And Flexible Living in a way that’s uncomplicated, manageable and affordable. You are the coach you go to when you need a real world approach to health, weight loss, and wellness. I’ve already lost 13 pounds without doing any crazy diet or crazy workout program. You created a lifestyle program based on what works for my life and my budget.
Not only have I slimmed down, but I’m more energized. My outlook on life is better than ever. Your habit training and mindset makeover tips have changed the way I approach everything. You aren’t about the quick fixes. You are about changing one’s life and lifestyle. I never knew I could do it with the demands placed on my life, but you showed me that all is possible through Fit And Flexible Living. Thank you!”
Lorena M
“All I can say is, you are so much more than a trainer/coach…you are my friend. I’m so thankful for the time we have been working together. As you know, I found you during one of the most emotionally challenging times of my life. I thought I just needed a distraction, but what I ended up getting was so much more. Your method addresses so many branches of healthy living. From your philosophies on nutrition, your approach to fitness and exercise, to all of the tools you provide that support a positive mindset AND your supportive community of amazing women who are just like me…I can go on and on.
You motivate and encourage me through every process, you celebrate every victory and goal achieved, you care so much about every client, and it shows. This initial “distraction” ended up being one of the best decisions I’ve ever made. You’ve helped me change my body, my mind, and the way I approach every aspect of my life. Thank you so much Karenia (love you girl!)”
Michelle O.
You can think about it forever, or you can start today.
if you don't choose yourself now, when will you ever?
This is your time.
Let's do this.
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