Many of you have asked me what the weight of the machines are. So I have created this guide for you to better log your workouts for accuracy. We generally include the weight of sleds, bars and arms to our workouts to ensure accuracy of how much weight is being moved. You are really cheating yourself by leaving that weight out. 

Now not every machine we count the weight, such as a smith machine. Often times I count that bar as 25 pounds versus a regular bar at 45. Though they still weigh the same, the assisting feature of this modality makes it difficult to calculate what weight we are really moving. So here is a list of what we do count into our workout weight. 
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1. Here is a standard bar. This bar is used for our deadlifts, squats, bench press and other movements. This bar is 45 pounds ​and is a standard olympic lifting bar. (These are the only barbell inside of Gym One and most gyms.)

2. Here we see a trap bar. Some of you have used this already for trap bar deadlifts. This is tricky as Gym One has 2 sizes. There is a standard silver one (as shown in the photo) and they also have a black one. Our silver one is a standard 45 pounds whereas our black one is 65 pounds and weighs more. This is why it's important to know your weight. 

3. Yoke or SSB (Safety Squat Bar) are those funny looking ones that come out farther and down. This bar, though scary looking at times, weighs roughly 60-65 pounds. Some brands differ a bit in weight, however the standard is 60-65 pounds. 

4. Sleds. The sleds are all a bit different. Arsenal Strength sleds are roughly 80 pounds for leg presses. If using the  When dealing with the hack squat you will find the red and black hack squat weighs significantly more than our white and black hack squat. Our red and black one weighs roughly 100 pounds and our black and white hack squat weighs only 60 pounds. 

5. Shoulder and back machines such as the plated row and plated (red) shoulder press are an addition of 10 pounds to your total weight. 

These are the only real ones we add into our weight. The rest we really don't need to worry about. 

Welcome new Warrior! 

We are so excited to have you join our tribe! Before we get started on the next chapters of your fitness and wellness journey I just wanted to take a moment to give a friendly reminder; 

You found Kaie, you hired her for her expertise. 

Please do not complain about movements or workouts you are receiving. If you are not enjoying what we are doing, this is one thing. If you are complaining or saying things like "Ha! If you say so.. KAIE." or "You want me to do how much?!"

These statements harbor negativity. Negativity automatically sets us up for failure. Negativity is not allowed in our tribe. 

We understand that not every day is a great day, however, this was a choice that you made to sign up and show up not only for the workout but also for yourself. 

So don't cheat yourself and create bad vibrations during your sessions. Keep a positive mind about everything we move through and remember that with time these movements become smoother and easier to maneuver. 

You don't have to smile the whole time, just keep a positive mindset and tell those nasty, negative Nancy thoughts to shove off! 

Let's get to work and make some positive changes today! 

See you out there Warrior. 

   From our first (paid) session together I want you to be hyper successful! That means we have no hiccups or hangups in our sessions and you leave feeling refreshed and well. 

   Over the years I have watched many clients come in and fall ill halfway through. Be drained because they didn't catch enough sleep the night before. Or fall short of their goal PR because they didn't eat before coming in. These are things that will greatly affect your performance during a session. Be it with Kaie or yourself. Let's discover some ways that we can assist ourselves in having a much more successful session! 


  1. Get plenty of rest! This means that you get a full 7-8 hours of sleep and you aren't keeping yourself up by being on your phone or fretting over that thing you said to your crush in the eighth grade. This means that you are winding down a few hours before you begin your evening routine. I have a fantastic blog post to help you find and/or form an evening and nightly routine to help you sleep better. Find it here

   2. Eat plenty the day before and morning of. This is a pretty big one for most of us as many of us are terrified to eat MORE and we don't eat in the morning. Before your hormones balance out and your metabolism is fixed, we cannot continue the way we always have. This is how we got where we are. Eating in the morning will not only fuel you for the workout ahead, it will also help your metabolism fix itself. We are giving the body a job first thing in the morning rather than suppressing it with coffee. 

   3. Don't complain. I find a lot of clients complain about the workout and then they don' have a good workout. Yes, we are doing moves you do not like. Moves that you are not going to enjoy or be good at yet. We do them because you NEED to do them. 

   4. Be kind to yourself. This is very important during your journey. Telling yourself kind things like "This is practice and this is how we get better at this movement." "I love you body, thank you for carrying me daily." The body will do what the mind may tell it, however we need to still show kindness to ourselves. This also keeps stress down. 

   5. Keep stress to a minimum. This will not only help you have a better session, but a better day and your results will show up quicker. 


   Now that we have gone over a few ways you can prepare to have a great session, I'll see on the floor! 



   

   When beginning session with Senshi Training, you may need to purchase a few items of your own to bring with you to the gym. This not only ensures that you always have what you need, however we are also slowing the spread of germs by using our own personal equipment. 

  Shortly after beginning your journey with Kaie you will perform portions of your workout alone, before meeting for your session. Off days with Kaie will require a rest day or a day of movement, and not all gyms carry all the equipment that we always need. 

    So to get you started, here are some ideal modalities to keep with you in a gym bag for every session. 

    1. Wrist wraps: These bad boys are great for any push, pull, or even a heavy leg day! If your wrists are not strong enough to fully support the weight you are holding or pushing, wrap it up! There's nothing wrong with a little assistance now and then. We also keep ourselves from a higher risk of injury. My suggestion is Tuff Wraps. They are simple and have fun patterns and colors to choose from. You can find them on the networking resources page. 


    2. Weight belt: regardless of your goals, we WILL BE LIFTING HEAVY. When you lift heavy you need extra support for the core. If you aren't conditioned to know how to brace properly through your movements just yet, a weight belt is a great way to assist in that vital connection that we need to keep our spines healthy, strong and protected. My best suggestion is a 2Pood belt. The velcro is amazingly grippy and they have a nice stopper incase your velcro ever wears out too much, this will catch your belt from loosen too much. They also have soooo many fun patterns and colors to choose from. Not Sure of your size? Just ask Kaie! You can find them on the Networking Resources page. 

    
    3. Mini bands: We have dynamic warm ups that consist of using of mini band. Often times I may not be there during your warm up if you are my first person, the gym may not carry readily available bands either. Keeping your own is always a great measure to save you time and keep you on track. My favorite are the fabric ones from Cakey Bum. You can find them on the Networking Resources page. 

   
    4. Shoes: Shoes matter! They interact with the ground you are on and the sole of the shoe. If your shoes are not well made and designed to absorb shock, you could be harming your joints and bones more than you realize. For leg days without any plyometrics, I would suggest a pair of Ryderwear. These are flat and flexible, you can feel the ground beneath you and grip. For all other days and HiiT days, I recommend the No Bull shoe. They have a runner, a cross trainer, and a lifter. All do different things for the foot and body based on the type of workout that day. We focus on the cross trainer. This is a great shoe for jumping, running, and doing any kind of plyometrics in. Don't be fooled by the price, if you are paying $50 for your shoes, they aren't well made and may not be providing the protection your feet need. The price of these shoes is an average of $120, I have five pair total and my oldest pair is three years old and still wearable. While I suggest getting a new pair of shoes every 8-12 months, these are a shoe that last! You can find them on the Networking Resources page. 

     5. Ankle cable straps: These are great for a leg day without Kaie! Warm-ups often consist of these and workouts for aesthetics as well. Be cautious, they are not all made the same and not all of them have velcro that lasts. You can find mine, the Gym Reapers brand, on the Networking Resources page. 

  These are my top suggestions to get you completely started for the wellness journey ahead of you. They are, at some point, much needed tools to help you reach your goals and complete the workout! 

   Remember that we can pay for health one of two ways, through healthcare of the Western medicine type, or we can pay through fitness and nutrition. The choice is always ours to make. 

Warm ups have been moved and are now in your app. If you do not see them with your workout for the day, you need to contact Kaie and let her know so she can get those to you. 

Thanks Warriors! 

Hello, hello Warriors! 

This article is all about supplements. Many of you ask me about what to take and I have pretty much the same answer for each of you. I will always give you personalized supplements to fill the gaps where your nutrition may be lacking, however these are my brand recommendations and you can find the majority of them through the Vitamin Shoppe. I will provide you will links following the recommendation. While there are some supplements that are specifically for woman and others for men, these are general and either gender will receive benefit. There will be no recommendations for hair, skin, and nails as the market is great at getting us to believe those work. Eat properly and an adequate amount of protein and those three things will begin to shine. 



Exercise supplements: 

Pre-workout: Specimen - https://www.glaxon.com/collections/pre-workout/products/specimen-v2-worldwide-new

BCAAs: Xeno - ​https://www.glaxon.com/collections/bcaa-eaa/products/new-xeno-eaa

Use code: SAVAGE for a discount. 
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​Fat Burners: Use code KAIE for a discount. (This code works for everything on the Steel Fit website!!)

Topical fat burner: https://steelfitusa.com/products/buns-of-steel

​Fish Oil: Irwin Naturals or Nordic Naturals are the best. You can find Irwin Naturals at Sprouts or Whole Foods. Nordic Naturals can be found at The Vitamin Shoppe. 

Nootropics: There are two that you can use. 
1. A complex I use now and then complied from www.nootropicsdepot.com  
2. Grab a great complex from Glaxon called Adrinall: https://www.glaxon.com/collections/products/products/adrinallwww.glaxon.com/collections/products/products/adrinall

Probiotics: There are a few great ones I love to use. They can be found at Sprouts, Whole Foods and The Vitamin Shoppe. They are usually in the refrigerator. 
​-Flora
-Raw, Garden of Life
-Renew Life

Iron supplements: Some of you need a bit of help with your hemoglobin regulation. The best iron supplement I have ever seen on the market comes from Natures Way: Hemaplex. You can find this at the Vitamin Shoppe. 

Amongst many others, the photos will tell you a bit more and offer up smoothie add ins and other supplements not listed. Have questions still? No problem! Just contact me.