Creating a
happier +
healthier
You.

No matter what your goal is, I’m here to help you implement
the proper training and nutrition plans to ensure you achieve success!

keto

This is the start of your transformation

ABOUT me

I’m an international health and wellness coach specializing in ketogenic nutrition and lifestyle optimization, with the goal of bridging the gap between the mind and body to enhance life.

With accreditations in personal training, nutrition, weight management, mindful meditation, and ketogenic nutrition I guide others in embracing a ketogenic lifestyle supported by a comprehensive coaching approach.

At KY Wellness we focus not only on personal nutrition and physical exercise but on…

KallI

Action is the foundational key to all success.

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Eating Keto can seem overwhelming and daunting — take the guesswork out of meal planning and cooking!

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What my clients say

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Sunset surf 🏄‍♀️
The days are long but the years are short ✨ 

Somehow I came across this quote for the first time this week and within a matter of days I’ve heard it used in 3 different contexts, from completely different people, in completely different environments (one of which was overheard sitting beside me while eating my lunch yesterday!) 

Originally penned by Gretchen Rubin, this quote is often used in the context of parenthood, but I think we can all find a lesson in these words, whether applying to trying to embrace the tough days that feel long, appreciating what beauty we can in them and acknowledging gratitude for a life that one day may feel like it flashed by us or to the long days that will never feel quite long enough 🫶

I recently had the honour of sitting down with my mindful meditation instructor @brenda.feuerstein to interview for the podcast and she not only provided me with incredible new lessons and tools in mindfulness to appreciate the present moment, but reminded me of lessons within my own mindfulness practice that have been less present as of late.

Today I encourage you to approach the day, and with effort, everyday moving forward, with the awareness that no matter how long a day may feel, life will one day likely feel short- falling not into anxiousness for the future or urgency for tomorrow knowing this may be the case, but into appreciation for the present moment and all the little joys that fall upon your day, no matter how big or small they may be 💛

#mindfulness #gretchenrubin #meditation #quotes
How do you get into ketosis quickly, whether it’s your first time achieving metabolic ketosis or you’re coming back to ketosis after having some extra carbohydrates? 🤔

This is a common question and the answer lies in lowering your glucose and stored glycogen as quickly as possible in order to encourage you back into a fat burning state, relying on ketone production for energy! 🔥 

Because we only store about 2000 calories worth of energy from glycogen at any given time (about 500 grams worth), even if we do nothing more than revert to a basic ketogenic diet properly formulated for us, we will achieve metabolic ketosis within a few days at most. 

That said, we can speed up this process by implementing a few practices that will allow us to burn through our stored glycogen more quickly! ⬇️

1) Fasting with water and electrolytes only (@drinklmnt  electrolytes will not break the fast and will help you to avoid keto flu as a result of electrolyte imbalance) as long as possible before switching to a fat fast (implementing small quantities of essentially pure fat like coconut oil, MCT oil, butter, or heavy cream) will allow you to mimic a fasted state for metabolic purposes, “bending” the fast to extend it slightly longer without causing an insulin response 

2) Introducing exogenous ketones will help you temporarily elevate your blood ketone level to help you feel the effects of ketosis more quickly as your body increases natural ketone production. MCT oil, which stimulates ketone production can serve as a placeholder for exogenous ketones and coconut oil can serve as a placeholder for MCT with high levels of medium chain triglycerides, depending on what you have on hand (if using MCT oil proceed with moderation!) 

3) Fasted cardio, long and low intensity or short and high intensity can help you to blast through your stored glycogen more  quickly, but remember we aren’t trying to compensate for carbohydrates that were enjoyed (this goes for fasting as well), it’s important we’re not falling into a restriction cycle but applying exercise as a metabolic tool!

4) Once you’ve broken the fast, the lower you keep your carbs the more quickly you into keto more quickly
This is what I’m here for 🩷

#ketocoach #ketogenic #lifestyle #ketoprogress #balance
Your future self will thank you so much for starting today. No matter what it is you’ve been putting off- daily exercise, changing your diet (hello, keto!), prioritizing rest and recovery, cutting back on alcohol consumption, introducing meditation and proper stress management, do it NOW. 

When you do it because you want to, not because you have to, you maintain autonomy and become more empowered by the choice, you’re doing it out of joy and inspiration as opposed to resentment and obligation.

Think of the habits you’re practicing today. Where will you be in 6 months, 1 year, 20 years if you continue to practice them? What if you choose to make small changes today, as opposed to waiting for “rock bottom” and having no other choice but to make changes out of self preservation. Choosing these things now is the greatest form of self love and self respect. What are you going to decide to change? 

#mindfulness #monday #habits #joedispenza #meditation #keto
En buenas manos con @instructor_1993 🏄‍♀️

#nicaragua #surflessons #centralamerica #solotravel
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