Hometown: Long Beach, CA
Training out of: Dallas, TX
Occupation: Personal Trainer and Volleyball Player
Kellie is an elite volleyball player and personal trainer who teaches at the Dallas Cowboys “The Star” facility in Frisco, Texas. When she’s not busy coaching others, she spends her time training and playing volleyball. Kellie is currently pursuing playing in the AVP tournaments. With a background in physiology and nutrition, Kellie is always searching for ways to perform at her best.
“The secret to staying at the top of your fitness game is to switch up the exercises that you do. You need to change your workout often so your body doesn’t get used to it. I cycle through different routines so that when it’s tournament time, I’m at my peak.”
Kellie is constantly changing up how she exercises and where she spends her time. But there is one constant – the Olympic lifts. No matter what training cycle she is in, Kellie always makes sure to work in deadlifts, squats, and bench press. But even here there is variety. Depending on where she is in her training, Kellie will cycle through high rep routines and strength building routines where she focuses on lower repetitions and higher weights.
With a nutrition background, Kellie was adamant about finding a program that was backed by sound science and had a proven track record of results. She follows the Renaissance Periodization diet templates (https://renaissanceperiodization.com/ ) and swears by the results. The program revolves around planning out your macros daily and optimizing your foods for strength training and explosiveness.
When Kellie wakes up in the morning she always has the same breakfast:
Morning Smoothie Recipe:
When we think of volleyball, we think of athletes who can jump out of the gym. So what’s Kellie’s secret to her killer vertical leap? It’s a little different than you might expect:
“Getting a high vert doesn’t just come from jumping. It actually comes from lifting heavy. You need to train the explosiveness in your lower body, and the height will come. I like to pair together my favorite exercises. I pair back squats with hurdles and pair power cleans with box jumps. If you put in the work here your vertical leap will follow.”
Kellie blogs at her KO Fitness blog where she shares recipes and training tips to help people stay on track with their fitness goals.