🏃‍♀️Come run with me to @southbeachofficial Miami!

Warmed up at my hotel @citizenm at around 7am for sunrise 🌅

I ran along South beach past x2 beach gyms, imagine lasses… we would make good use of those eh? 👙🏖️
In the video at the begining you see a cube of white stuff… that’s Kendal mint cake, Alexis my fav runner gave me that tip instead of messy gels a little minty sugar does the trick at about minute 45 😘

Completed a 1/2 marathon and felt amazing, horrendous blisters as wore new sneaks but we move… plenty salt water during the cruise to dry them out aye! 🌊🩹

At the begining we pass @miamiheat stadium, some homes of the rich and famous, Miami Beach and then get stuck at the bridge in Biscayne bay, Florida is rebounded for those bridges coz they have so many yachts 🙄🛥️

Give this reel a like and a share 😘

Wearing @bubblebutt2020x shorts and @nikerunning alphas
@musclebeachsouthbeach

#kwfitness #kwf #1/2maraton #kwfitnessmiami #runningmiami #miamihalfmarathon #miamihalf

So…
I arrived super late for the 8am as I thought the class was 8.30 …
So done my tredmill stint before the 9.30 class so was happy to get that done!

Always forget that in the USA they love to count in lbs so that was a chew to workout what to lift ended up with a :
17ish KG KB
38ish KG Barbell 😂
(That was spot on for me tbh, would have moved like a sloth any heavier)

The class format was:
Partner workout all reps split:
1. 60cal Echo, 1 person hanging
2. 120 Swings, 1 person holding front rack barbell
3. 100 Barbell shoulder to over head
4. 2000m Row
5. 80 Barbell thrusters
6. 40 Box step ups 1 person holding barbell @ hips
7. 40 burpees over partner in plank
CAP: 40min
OUR TIME: 37min
🥵🥵🥵

Now I went out my way to find this place, I could have easily went to the hotel gym, but I wouldn’t have met new people, seen how another gym works or had half the enjoyment as I did here!
The best gym environment at home or away is a class set up…
Make new friends, push each other!
You wouldn’t find a new one in a hotel gym with your headphones in or at home on your Computor screen!
Join a class not a screen team 😘

Wearing @bubblebutt2020x
Gym @peak360fitness

#crossfitmiami #miamifitness #kwfitness #youvegotthis #fitnessgirls #miamibeach

MY NEMISIS… wall balls 🏀

Give this simple but effective workout a blast…
Wanted to program myself something challenging but management to perfect and improve my volumes on wall balls!

Excellent to improve wall balls, running, overall endurance and those #hyrox transitions 😘

Set your clock for x10 rounds of 3 minutes

1. First set of 3 min 500m run (less if you need)
2. Second set of 3 min 40-50 wall balls.

Give yourself enough time to have a breather before your next set of 3 minutes.

🏃‍♀️I was getting 30 sec rest after the 500m
🏀Wall balls I was getting 30 out then breaking then trying to complete 10-20 extra…

Rounds below of wall balls are as follow:
1. 40
2. 40
3. 42
4. 50
5. 50

Over all I grabbed 2.5k and 222 wall balls in 30minutes…
Will keep this little belta 🙌😘

If you do it comment your scores below ⬇️⬇️⬇️

💁🏼‍♀️Side note: I know you love my set… stay tuned @bubblebutt2020x lovers… always trialling so they provide you with the best for lounge and fitness 🥳😘

#kwfitness #wallballtraining #endurance #volumework #wallballsaremyweakness

Well rounded session 🙌
Get after this solo or with a pal 🥳

💪Strength:
X8-10 reps of
1. Dead lifts @50% 2RM
2. Hip thrusts same weight
3. Bent over row, a weight you can manage for 4 rounds
4. Reverse flies, keep this light for 12-16 reps

X4 rounds of the above, min rest or do a YGIG with partner.

Into:

🥵Workout:
30min time cap:
Split or if solo do 1/2 of the below:
60.50.40
1. Calories on an erg
2. Box over burpees
3. Lunges

So 60 of all then 50 of all then 40 of all.
Any remaining time throw in your own ab work
We had 4 min remaining so completed a mini plank routine 😘

💫Tag your gym buddie
💫Tag us when you do it
💫Comment your time for the workout
💫Save to always go back to

#kwfitness #fullbodyworkout #partnerworkout #strength #burpees #assaultbike

Sunset Soirée brought to you by KWF/X @kwxplorers and @the.mindfulness.tribe

☔️⛱️Beach workout
🧘🏼☮️Meditation
⚪️🍪Smores
☕️🍫Hot coco

To bring in the winter 🥰🌅

What an epic evening and Mother Nature surly gave us some of her elements mind 😅

#kwx #kwf #sunset #mindfulness #beaachevents

Hey my name is Karleigh and I start every morning with a hot water and lemon, 30 minutes meditation, a 3 minute cold shower, yoga and a workout 🧘🏼🍋

Followed by organic dirt coffee a chai tea and yoga 🍄☕️

Then I choose my matching gym set from my perfectly aligned closet before getting my makeup immaculately applied and then recording the perfect gym workout. 👌🏼

Post workout I make by the perfect smoothie made in the cleanest kitchen 🫧

Then I journal and manifest, I NEVER forget to write down the things that are extremely important to me because I know that if they’re that important they’re definitely not at the front of my mind and to make my dreams a reality I need to have them written down in glitter gel pens on butterfly paper that smells of sweet palma violets. If not then they’ll never come true 😢

I then go into my afternoon of reading, make my nutrient dense dinner, never watch TV, perform my evening facial routine and fall into the perfect sleep for 9pm …

THE REALITY IS… DO I F*^% I mean I do eat the nutrient dense meal and at times record workouts 🤷🏼‍♀️ but
Unless you are single, don’t work and live in Bali, then to complete all the above daily is not realistic and look what is missing… family where do you fit the time in for those that matter? We are in a world WITH others, look after yourself but you are not alone!

No one can do all the above every single day, we have families, kids, bad days, interrupted sleep patterns. We live in a fast paced world and watching day in the life videos on social media does not represent a REAL authentic person, it’s a pre set perfectly written piece of acting for all of our insecure eyes to see to make us feel even more shit about our lives…

Ladies and gentlemen… 6 simple things to follow to make your life better… a REALISTIC life:
1. Switch off as early as you can
2. Guzzle water as soon as you wake
3. Prioritise your exercise
4. Eat veg with every meal
5. Alcohol!? but avoid drinking alone and try to save it for special occasions
6. Get outside more then one hour per day rain or shine!

You don’t need to journel if something is important to you it will already be at the front of your mind!

Let’s take a peak at the KWF Xmas party glow up 🥰😍

Thanks to @allurebeauty.jesmond @allure.beautysalon for all of our beauty treatments!
@aidanskitchenncl for our refeed and @makeupby_annalois for my face transformation…

Leave the fitness life to me and the glam life to my extremely talented @melxwright

What a life we live at this gym man 😂🥰💋

Featuring products by @ahria_cosmetics and @allurebeautysupplies

#prexmasglowup #kwfparty #kwfxmasparty23

Get out get it done…

KWX 🥾🗺️
Scafell Pike Nov 2023

120 meters from the summit and moth nature told us to back off…

So we listened to her and good job we did, the conditions where treterous but we managed to hike 850m so almost there…

Will do this in a warmer climate next year ladies not to worry 😘

As usual a KWX mission filled with laughs, bants, bingo and of course an insane warming dinner 🥘🍲

Make sure you keep your eyes on the KWX socials in the coming months for upcoming events in 2024…

Tickets will sell fast so when you see something you fancy, tag that mate and get it booked… we get one chance to do everything on our bucket list, we will help you to start those steps to tick those experiences off ✔️

#kwx #youvegotthis #girlsclub #girlsontour

Just a normal day at the KW HQ

Happens on a regular occurrence, thought it would be nice to share 😭

Fellow members and coaches have to get cozy if we’re init for the long haul I suppose 🤦🏼‍♀️😅

@ashleighl_ never a dull moment pet 🤣

#gymcomedy #pullupattempt #funnygymvid