KGfit

1. movement screen prior to first training

2. medical history

3. goal setting

4. mindset assessment if interested

5. coaching regarding the mindset of change

6. physical or mental training in person or virtual

In addition to a degree in Exercise Science, I have nearly 20 certifications in the fields of Exercise Science and Mindset/Psychology.

physical training $100 per session. Mindset coaching $135 per session. Also see my online coaching programs

Before starting training with any new client, I conduct a movement assessment. This assessment allows me to establish a baseline for the client's current abilities and identify any potential mobility or stability restrictions that could increase the risk of injury in the future. We can then use corrective exercises to address these restricted areas. Before every training session, we perform foam rolling, and I utilize a massage gun for tissue work on commonly tight areas, followed by stretching. These practices are essential not only for injury prevention but also for enabling the muscles to contract with full force during the workout.

During my 25 years of coaching people I have trained literally anybody you can imagine. Here are just a few examples:

- high profile people

- general population

- athletes

- bariatric patients

- fitness beginners

- people with brain trauma 

- mental health

I can genuinely say that I have trained clients from all demographics. If you don't fit into one of the mentioned categories, please feel free to reach out to me. I am always looking forward to new challenges..

“...his meticulous nature, assuring proper technique in order to avoid injury while focusing on proper rest, recovery and healing...I have been fascinated with Kaj's desire to learn skills and techniques to allow him and his coaches to more broadly serve his client's needs through meditation and mindset training. His continually expanding knowledge and skills, set him apart from other coaches. His professionalism, innovation, and responsibility are refreshing….” Robert Rothman former NFL franchise owner; Chairman/Chief Executive officer of Black Diamond Capital LLC “Kai Gruning accompanied us as part of a leadership training. He is excellent at getting participants to adopt a new, self-responsible and healthier lifestyle with very practical exercises that can be used at any time and in any place. He also accompanied me personally and helped me to integrate targeted and efficient strength training into my everyday life.” Raimund Lainer Head of HR-Development (SPAR Austria, food retailer, 90.000 employees operating in 5 countries) “Kaj Gruning has become an instrumental part of our Lightning Made Camps & Clinics. His vast knowledge of training accompanied by his great attitude and encouraging environment makes it easy for our campers to not only train, but have fun while they are doing it.” Tom Garavaglia Community Hockey Coordinator Tampa Bay Lightning “During my very first consultation with Kaj, I realized that he was different than any other trainer that I had worked with in the past. He was very methodical about helping me understand and envision what my goals were and how to progressively work towards them. He has helped me transform not just my fitness but also my mindset, awareness and lifestyle. His holistic, tailored approach has kept me on track longer than ever before - while helping me successfully avoid setbacks and injury. Kaj truly cares about his clients and is passionate about making a difference. He has an excellent work ethic and instills the same in you. He is a patient, thoughtful and encouraging influence who gently but surely nudges me to achieve results that are beyond what I had believed possible. As the best coaches do, he has groomed me to become self-driven and self-sufficient with a better understanding of my motivators and limiters and he has armed me with the necessary tools and strategies for continued success. I am very grateful to Kaj for his help and guidance!” Swapna S.

Client Testimonials Kaj Gruning KGFit 

Choosing a personal trainer is a very important decision. This is a person that can either inspire you or inadvertently discourage you. I chose Kaj Gruning because of his knowledge and integrity, but more so, because he is authentic. Kaj has the unique ability to go beyond your training and help you succeed as a human being.

Kaj Gruning is successful because he trains the whole person...you are not just a body to him. He works hard to understand your limitations and helps you learn how to overcome them in a positive and nurturing manner. Kaj allows you to revive that enthusiasm in yourself that is the key ingredient for your long term success!

- Dr. William Aguila (“Dr. A”, host of the Nationally Syndicated Dr. A Radio Show, Author of "Why I Don't Lose Weight!"

“What can I say? I have trained with Kaj for close to 4 years now. After having trained with seven different trainers, I can honestly say that Kaj is the best! He has a wealth of knowledge in the field which places him head and shoulders above the rest. Not only does he have the knowledge base , but also a passion for helping people change their lives for the better through
their health.

As physician, I appreciate his sincerity in helping his clients with their training but also with diet and lifestyle changes. It is not just a quick fix but a lifestyle change. The changes that I have during the time we have trained are dramatic. He personalizes your program to address the goals that you have (not a cookie cutter program that all of his clients have). He is constantly reassessing my goals. 

Thank you Kaj for what you do!”

- Dr. Karen Oldano

I was always skeptical at how much a personal trainer could actually help me obtain my personal goals. When I started working with Kaj, I was completely amazed at how you could transform my body. After losing a significant amount of weight, I wanted someone who could push me further and help me achieve physical excellence. Kaj has just the right amount of motivation.

He doesn't scream at you to motivate you, but he strongly urges you to do your very best and reminds you of your goals on a regular basis. He knows exactly the right exercises to develop the areas of your body that need work.

It is very evident that Kaj is educated in his field. With his knowledge and excellent people skills, he is able to create serious changes in his clients.

- Shannon Schofield

Kaj, is the BEST IN HIS CLASS!!!!! I have worked with Kaj intermittently for several years and he is very motivational and works with extraordinary enthusiasm. He is packed with numerous tools and techniques that aid in the transformation of my health and well being.

He went above and beyond my expectations in understanding my daily food intake and providing small suggestions that make a big impact. His customized fitness, nutrition and coaching is effective due to his experience and education. 

The guy knows his stuff and is always available for questions and advice. Kaj truly believes and helps the clients believe in themselves. This is backed up by the results that follow!!!

- Malar Subramanian

Before Kaj I was in pretty good shape but not seeing any progress. Kaj provided guidance and superb motivation... I have to say I'm the fittest I've ever been!!!!

- Dr. Alberto Ramirez

"With Kaj, it's so much more than working out. He always challenges & motivates me physically, but it's the mental determination he encourages that makes all the difference."

- William Preston Billig, OD 

Kaj genuinely cares about my fitness goals.  He motivates me to be stronger, pushes me when I need to be pushed. And with his guidance I have gained great posture and big muscles.  And I love my big muscles! 

- Debbie Harms

I have had the privilege of knowing Kaj for the last 3 years. I was encouraged to use him as my trainer from a group of medical professionals that I have been in association with for 15 years. After my first meeting with Kaj, I was extremely impressed with his knowledge and his ability to communicate what I needed to do to obtain my personal fitness goals.

Kaj is extremely knowledgeable and articulate. His passion for others to succeed is evident in my trainings. His encouragement is contagious, and the results from training with him are indisputable!

I highly recommend Kaj as a personal trainer.

- Jeff, Age 51 

I have been with Kaj and KG fit for almost three years.  Best decision I have ever made.  My weight has dropped 15 lbs., my speed and stamina have improved dramatically.  My weights have more than doubled and my ice hockey has dramatically improved. 

I strongly endorse Kaj and KG fit.

- Dr. Todd Haber 

I had just delivered Samantha 10 weeks and was 30 pounds overweight. Kaj helped me to not only loose the weight but to keep it off by increasing my muscle mass. 

Thank you Kaj!!!

- Krista Ramirez

As in any profession, experience and knowledge are essential. Choose someone who has been in the industry for at least a decade and takes their job seriously.

This is general advice I give to all of my clients:
Trust the process and approach it one day at a time. Embrace a growth mindset (we will discuss this further) and enjoy the journey. It’s about more than just getting in shape; it’s about reclaiming your life and passion.

What strategies do you use for injury prevention? Many trainers have limited knowledge of kinesiology. What psychological tools can you provide for making habit changes? It's important to be specific with your goals. Ask the trainer about the specific systems they use, as well as what types of progressions and regressions they would suggest or apply.