https://www.deannakanefitness.com/blog daily 0.75 2022-09-10 https://www.deannakanefitness.com/blog/-how-to-feel-comfortable-andor-get-started-at-the-gymnbsp monthly 0.5 2020-10-25 https://images.squarespace-cdn.com/content/v1/5f2f10262c03b15314a6c7af/1601576738795-LJQ8ZHOFP1OIZZOX1RDQ/www.rachelsmak.com-commercial-lifestyle-brand-photography-new-york-city-phoenix-arizona-6716.jpg BLOG - ••| How to feel comfortable and/or get started at the gym  https://www.deannakanefitness.com/blog/w-e-l-c-o-m-e monthly 0.5 2020-10-26 https://images.squarespace-cdn.com/content/v1/5f2f10262c03b15314a6c7af/1603664341132-QB3X0ZTD5D5HQ6JBSIDO/www.rachelsmak.com-commercial-lifestyle-brand-photography-new-york-city-phoenix-arizona-6702.jpg BLOG - W E L C O M E https://www.deannakanefitness.com/blog/qf4v61un1oz27zskw84suu39veuc1s monthly 0.5 2021-02-24 https://images.squarespace-cdn.com/content/v1/5f2f10262c03b15314a6c7af/1614185812348-JJH4VG2WGEIIDC44021C/Sam+Squat+MFC.JPG BLOG - Falling Forward in Your Squat? Let’s Fix it! https://www.deannakanefitness.com/blog/strength-training-is-fat-loss-training monthly 0.5 2022-09-10 https://www.deannakanefitness.com/blog/how-to-meal-prep-like-a-pro-t33y3 monthly 0.5 2022-09-11 https://www.deannakanefitness.com/blog/the-pros-and-cons-of-hiit-vs-liss monthly 0.5 2022-09-12 https://www.deannakanefitness.com/blog/5-high-protein-foods-that-are-easy-to-incorporate-into-your-diet-3ez84 monthly 0.5 2022-09-13 https://www.deannakanefitness.com/blog/5-high-protein-foods-that-are-easy-to-incorporate-into-your-diet-fJOpb monthly 0.5 2022-09-14 https://www.deannakanefitness.com/blog/how-meditation-works-to-activate-the-parasympathetic-nervous-system monthly 0.5 2022-09-15 https://www.deannakanefitness.com/blog/category/workout monthly 0.5 https://www.deannakanefitness.com/blog/category/fitness monthly 0.5 https://www.deannakanefitness.com/blog/category/wellness monthly 0.5 https://www.deannakanefitness.com/blog/category/health monthly 0.5 https://www.deannakanefitness.com/blog/category/exercise monthly 0.5 https://www.deannakanefitness.com/blog/tag/fitness monthly 0.5 https://www.deannakanefitness.com/blog/tag/fitchick monthly 0.5 https://www.deannakanefitness.com/blog/tag/welcome monthly 0.5 https://www.deannakanefitness.com/blog/tag/aboutme monthly 0.5 https://www.deannakanefitness.com/home daily 1.0 2024-02-02 https://images.squarespace-cdn.com/content/v1/5f2f10262c03b15314a6c7af/1596922578617-90GTY8NP3MNS2MTK704B/www.rachelsmak.com-Metamorphasis-fitness-coaching-Brand-photography-arizona-6852.jpg HOME - Dont https://images.squarespace-cdn.com/content/v1/5f2f10262c03b15314a6c7af/1596928760677-EFZSLXCZP93BS34B3CKL/www.rachelsmak.com-Metamorphasis-fitness-coaching-Brand-photography-arizona-5111.jpg HOME https://images.squarespace-cdn.com/content/v1/5f2f10262c03b15314a6c7af/1596928909548-RZCC5DO7VZUAD28JWU4G/www.rachelsmak.com-Metamorphasis-fitness-coaching-Brand-photography-arizona-4098.jpg HOME https://images.squarespace-cdn.com/content/v1/5f2f10262c03b15314a6c7af/1596928986154-5990XJDNFHVSNXQRXULR/www.rachelsmak.com-Metamorphasis-fitness-coaching-Brand-photography-arizona-6435.jpg HOME https://images.squarespace-cdn.com/content/v1/5f2f10262c03b15314a6c7af/1596930767279-KI05PTDA5EKGPWZUSF1M/www.rachelsmak.com-Metamorphasis-fitness-coaching-Brand-photography-arizona-3150.jpg HOME https://images.squarespace-cdn.com/content/v1/5f2f10262c03b15314a6c7af/1597002326287-C5OH6187372J4CAJHWLS/6.jpg HOME https://images.squarespace-cdn.com/content/v1/5f2f10262c03b15314a6c7af/1597002324279-5NMMQQOPWHERCKIC19B8/7.jpg HOME https://images.squarespace-cdn.com/content/v1/5f2f10262c03b15314a6c7af/1597002320878-XNQAEIKB4LWMT0XL031I/8.jpg HOME https://images.squarespace-cdn.com/content/v1/5f2f10262c03b15314a6c7af/1597002323080-SUIE9577ESSOFFQN9GJL/9.jpg HOME https://www.deannakanefitness.com/training daily 0.75 2024-03-25 https://images.squarespace-cdn.com/content/v1/5f2f10262c03b15314a6c7af/1597006794095-FALE0HOLFFH3HXIF1ZHN/www.rachelsmak.com-Metamorphasis-fitness-coaching-Brand-photography-arizona-6332.jpg TRAINING - MONTHLY METAMORPHOSIS (ONLINE TRAINING) Monthly Metamorphosis is perfect for out-of-state clients that can’t train with me in person and know their way around the gym, but are looking for a program to keep them progressing towards their fitness goals! If you’re the type that’s comfortable with the different machinery and movements in a gym but unsure of how to use them to support your goals, Monthly Metamorphosis may just be right for you! Advanced Program Design -program changes every 4 weeks. Protocol splits are up to 4 days/week. All workouts will be posted in the app along with video demonstrations of each exercise. Weight Training focusing primarily on proper form, increasing range of motion, and increasing strength. Suggested Cardio Protocol– if applicable. Nutrition -Includes Master Food List, Sample Meal Ideas, & Macro Cheat Sheet Suggested Dynamic Warm up and Stretching Protocol Monthly Online Training Memberships available! https://images.squarespace-cdn.com/content/v1/5f2f10262c03b15314a6c7af/1597006324921-XGJ43DODU31ABFGQD8O7/www.rachelsmak.com-Metamorphasis-fitness-coaching-Brand-photography-arizona-5874.jpg TRAINING - SMALL GROUP TRAINING Small Group Training is the perfect option for those looking for the benefits of 1-on-1 personal training without the price-tag! As part of our Small Group Training program, you’ll be partnered with up to 4 other clients (5 total participants per trainer) sharing the time and the cost, but each maintaining personalized programs designed to ensure you reach your unique fitness goals! (60) Minute Training Sessions Advanced Program Design- each program lasts 4 weeks. Weight Training- focusing primarily on proper form, increasing range of motion, and increasing strength. Suggested Cardio Protocol– if applicable. Nutrition -Includes Master Food List, Sample Meal Ideas, & Macro Cheat Sheet Suggested Dynamic Warm up and Stretching Protocol 2x per week, 3x per week, and Unlimited Small Group Memberships available! https://www.deannakanefitness.com/nutrition-1 daily 0.75 2020-10-27 https://www.deannakanefitness.com/about daily 0.75 2020-09-14 https://images.squarespace-cdn.com/content/v1/5f2f10262c03b15314a6c7af/1597012603415-08TBT6PB2J8PQK7UNRHA/www.rachelsmak.com-Metamorphasis-fitness-coaching-Brand-photography-arizona-7938.jpg ABOUT Like just about every women, my story includes a few chapters of feeling alone and the pressure to be thinner. I know that whether you’re struggling with weight loss, your relationship with food, or a negative body image you are not alone and neither was I as an adolescent. A few of my chapters included a chaotic cycle of dieting, a deep dislike of my body, compulsively weighing myself every morning, allowing a number on a scale to dictate how I felt about my body, restrictive eating, and over exercising. Eventually I found a healthier and happier way to approach exercise and nutrition. And it became my passion and my purpose in life to share that new found understanding. I share this with you because after a decade training clients I’ve heard so many eerily similar stories from hundreds of past and current clients who have spent their lives on and off diets and fad workouts only to feel frustrated and ultimately broken inside. But I’m here to tell you there’s a different way to transform your body and it starts with transforming your relationship with yourself. You are not broken. You are not lazy. And you are not your body. You are so much more than that. https://images.squarespace-cdn.com/content/v1/5f2f10262c03b15314a6c7af/1597022125565-0CFOY9RDZSBNIGC1RTIU/www.rachelsmak.com-Metamorphasis-fitness-coaching-Brand-photography-arizona-8124.jpg ABOUT https://www.deannakanefitness.com/contact daily 0.75 2020-10-25 https://images.squarespace-cdn.com/content/v1/5f2f10262c03b15314a6c7af/1597022548578-7ALLKAVBHZ6XKI3OTV8N/www.rachelsmak.com-Metamorphasis-fitness-coaching-Brand-photography-arizona-4262.jpg CONTACT - CONTACT ME Deanna@deannakanefitness.com (847) 987-3310 Facebook Instagram Twitter https://www.deannakanefitness.com/store daily 0.75 2020-10-27 https://www.deannakanefitness.com/store/p/mfc-womens-embroidered-flowy-crop-tee-bella-canvas-8882 monthly 0.5 2020-12-02 https://images.squarespace-cdn.com/content/v1/5f2f10262c03b15314a6c7af/1603645929789-G8HKNV1TPBJIXSVCVJED/mockup-5205e2e1.jpg SHOP - Nude Embroidered Flowy Crop Tee https://images.squarespace-cdn.com/content/v1/5f2f10262c03b15314a6c7af/1603645930591-VATU95LGZTK9FHGPP02C/mockup-4b9fe1a3.jpg SHOP - Nude Embroidered Flowy Crop Tee https://www.deannakanefitness.com/store/p/mfc-womens-muscle-tank-bella-canvas-8803 monthly 0.5 2020-11-08 https://images.squarespace-cdn.com/content/v1/5f2f10262c03b15314a6c7af/1603647300629-IEJ87X2OL2UISUEILBFV/mockup-0976c369.jpg SHOP - MFC Black Heather Muscle Tank https://images.squarespace-cdn.com/content/v1/5f2f10262c03b15314a6c7af/1603647301448-1IW0W08T7PB00CWNSYLA/mockup-ad456c40.jpg SHOP - MFC Black Heather Muscle Tank https://www.deannakanefitness.com/store/p/mfc-womens-muscle-tank-bella-canvas-8803-1 monthly 0.5 2020-10-27 https://images.squarespace-cdn.com/content/v1/5f2f10262c03b15314a6c7af/1603647717894-R65JCF2OL7P9DDRYDSRN/mockup-f85c17f2.jpg SHOP - MFC Olive Green Women's Muscle Tank https://images.squarespace-cdn.com/content/v1/5f2f10262c03b15314a6c7af/1603647718709-XCX6LR3QKI74AE4QJMQP/mockup-f8360752.jpg SHOP - MFC Olive Green Women's Muscle Tank https://www.deannakanefitness.com/store/p/mfc-bubble-free-stickers-1 monthly 0.5 2020-10-27 https://images.squarespace-cdn.com/content/v1/5f2f10262c03b15314a6c7af/1603649486322-M01W66FRSIWOF04VHB8L/mockup-7faa9e59.jpg SHOP - 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MFC Black Crop Hoodie https://www.deannakanefitness.com/store/p/womens-embroidered-flowy-black-crop-tee monthly 0.5 2020-12-02 https://images.squarespace-cdn.com/content/v1/5f2f10262c03b15314a6c7af/1604806019365-XZGN32LWW8VY41XMS3S4/mockup-478834e1.jpg SHOP - Black Embroidered Flowy Crop Tee https://images.squarespace-cdn.com/content/v1/5f2f10262c03b15314a6c7af/1604806020522-3L4JA4K3B5TLY5SUGBOI/mockup-2b5a8c86.jpg SHOP - Black Embroidered Flowy Crop Tee https://www.deannakanefitness.com/store/p/mfc-forest-green-crop-hoodie monthly 0.5 2020-11-08 https://images.squarespace-cdn.com/content/v1/5f2f10262c03b15314a6c7af/1604806530745-TDFB0E592JMGRRJQYS58/mockup-e9c48f8a.jpg SHOP - MFC Olive Crop Hoodie https://www.deannakanefitness.com/store/p/unisex-pullover-hoodie monthly 0.5 2020-12-02 https://images.squarespace-cdn.com/content/v1/5f2f10262c03b15314a6c7af/1606929250505-12VV2K9T6YAGDROSU2Y8/unisex-pullover-hoodie-black-5fc7cb5df2c0b.jpg SHOP - Unisex Black Pullover Hoodie https://images.squarespace-cdn.com/content/v1/5f2f10262c03b15314a6c7af/1606938006933-SP9YOZP5GWDWQI184ZUC/all-over-print-unisex-hoodie-white-5fc7ed413577e.jpg SHOP - 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