May 2019

July 2019

The woman on the left...she wanted so DESPERATELY to start a journey towards redefining of herself... both INSIDE and out. But FEAR kept her from taking that first step.

I could remember thinking …

"This is my life. I can't change it."

"I do not have TIME to exercise. I

am barely holding my head above water now."

“Your kids come FIRST, then focus on you”

“I am a mom and a wife now, NOTHING more”

“What will OTHERS think of me?”

“I’m stuck”

“How does SHE do it… and I can’t”

“Stop complaining… be happy”

These were the types of FEAR-filled thoughts that would run through my head daily.

One day I decided… no more NEGATIVITY. Life is TOO SHORT and

it is okay to FOCUS on me. Figure out who I am outside of mom and wife.

It was tough. And the weight loss didn’t magically change my way of thinking. I had to push myself on the INSIDE just like I did on the outside.

I am now happier

I am now energetic

I am now positive

I am now a better mom and wife

I am now a better person

I am still a work in PROGRESS.

I am NOT perfect

At times I will slide back into old habits… but not for long, I climb right back out. Because those old habits feel good at first, then they bring you down as that negativity starts to creep back in.

Taking that first step helped to me REDEFINE myself and push out the negativity.

I have this drive to help other women do the same…​I will personally be investing in other women who are looking to redefine themselves… INSIDE and out. It’s time to start focusing on you and start taking ACTION! Reach out!

I can’t wait to chat with you.

Assessing your athlete is very beneficial

Want to help prevent injury and improve your athletes performance? There are 7 postural assessments that can be done by a parent or a coach that will do just that. Identifying any weaknesses or dysfunctions early will allow you to make corrections before they cause an injury. A video from the Art of Coaching Volleyball demonstrates the 7 postural movement tests below that you can do at home or in the gym with your athlete.

  1. Shoulder mobility

  2. Air squat and overhead squat

  3. Plank

  4. Hurdle test

  5. Hamstring asymmetry

  6. Hip flexor & quadricep tightness

  7. Trunk rotation

With KAOS Volleyball and Fitness Training, your athlete will be assessed further to help minimize the chance of injury. To correct any of the weaknesses or dysfunctions I (Coach Karlynn) will design a training program specific to your athlete that will include stretching techniques and performance training. SIGN UP TODAY!

  • KAOS

Mental health is just as important as physical health

We train our bodies daily in the gym, on the court and outdoors. We make sure we look great and feel amazing on a daily basis. But what about our mind? Our minds need attention too. Mental health is often overlooked or not given much attention. Physical and mental health should be looked at together not separately. According to the Mental Health Foundation in the UK,

"Poor physical health can lead to an increased risk of developing mental health problems. Similarly, poor mental health can negatively impact on physical health, leading to an increased risk of some conditions."

We need to start thinking about them together, by making time for mental fitness. Set aside some time in your weekly workouts to focus on mental fitness. Some workouts that benefit mental fitness and physical fitness include

  1. Yoga - this type of exercise not only helps with flexibility and stability, it relieves stress, increases relaxation.

  2. Cycling - great cardio exercise and also a way to improve brain function and coordination

  3. Dancing - another great cardio and total body workout that also improves mood and self-esteem

  4. Rest - it's not often thought of as an exercise but it is. You body and mind need adequate rest to recover from workouts and to stay mentally sharp throughout the day.

Take some time this month and focus on your mental fitness. Incorporate some new exercises into your regular routine that will benefit your mental health. We have to begin to think about our mental health just as much as we do our physical health. #Let'sGetKAOtic and improve our mental health.


Foundation, M. H. (2019, April 30). Physical Health and Mental Health. Retrieved from Mental Health: https://www.mentalhealth.org.uk/a-to-z/p/physical-health-and-mental-health

Hunter, A. (2017, Octobet 5). 7 Exercises to Boost Your Mental Health. Retrieved from Get The Gloss: https://www.getthegloss.com/article/7-exercises-to-boost-your-mental-health


Disclaimer: Karlynn Only-Sydnor is a NASM Certified Personal Trainer, CPR Certified by Red Cross and is insured by Next Insurance

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