So for the next several Friday’s I’m going to share with you my #fridayfitnessfave ‘s. I LOVE finding products that make my life easier and my journey to fitness easier as well.

After coaching several clients and going through this journey to fitness myself, I know that things have to be made easy to do and be consistent with. If not, you’re doomed for failure.

One thing that I CAN NOT live without is a good quality sports bra. If you’re well endowed and need support when jumping and running around, then I want to share with you my fave sports bra.

It’s made by Victoria’s Secret and it’s called the Knockout Front Close.

 

 

Things I love about it:

  • Racerback style so it doesn’t slip off my shoulders
  • Snaps in front
  • Has a second layer that zips up for extra support
  • Comes in lots of fun colors and designs
  • They always have them on sale!!
  • It’s designed for maximum support and women on the move!

So for the next several Friday’s I’m going to share with you my #fridayfitnessfave ‘s. I LOVE finding products that make my life easier and my journey to fitness easier as well.

After coaching several clients and going through this journey to fitness myself, I know that things have to be made easy to do and be consistent with. If not, you’re doomed for failure.

The next thing I want to share with you is my Fitness Tracker. I have a FitBit Charge HR Fitness tracker.

Things I love about it:

  • Tracks calories burned
  • Tracks steps taken
  • I can set to record my workout, which tells me how many calories burned, heart rate, steps, length of workout and stairs climbed in my workout.
  • Tracks my heart rate
  • Syncs with MyFitnessPal for calories taken in and burned.
  • It will vibrate and scroll across the screen the name of the caller when I’m getting a phone call
  • Tracks sleep
  • Syncs with your smart phone is a nice app that is easy to navigate

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So for the next several Friday’s I’m going to share with you my #fridayfitnessfave ‘s. I LOVE finding products that make my life easier and my journey to fitness easier as well.

After coaching several clients and going through this journey to fitness myself, I know that things have to be made easy to do and be consistent with. If not, you’re doomed for failure.

3 Things that I love in the area of Fitness and Technology are 3 apps that I use on a daily basis to help me stay on track and make my workouts easier. They are:

  • My Fitness Pal
  • Fitbit
  • Interval Timer

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(Ignore the pic of my feet, it’s a Vacay Pic on my home screen 😉 )

  • In My Fitness Pal, I can track my food, macros and set daily goals with my nutrition. It also sends me reminders to track my food and exercise.
  • Fitbit app syncs to my Fitbit and shows me how active I’ve been on a daily basis, tracks my workouts, calories burned, heart rate, etc. I love my fitbit!
  • Interval Timer app, this is a great app! I can customize my workouts by time on and off. It’s a free app and I can make several workouts in the app. It’s really great for when I’m doing a Tabata, Plyo or MetCon type of workout that needs less than 1 minute of on and off time.

You may be wondering, “uh, Katie, you’re a personal trainer and you haven’t been to the gym in 3 years?

I usually work out at home, because all you need is a few basic things: dumbbells, tennis shoes, and some room to move!

Recently I’ve had the opportunity to use my husbands work gym and it’s been great to have some variety, although it’s not necessary to get fit.

In fact, I’ve been the fittest I’ve ever been with my at home workouts! Which has been great for me because I like working out and doing my own thing in my own space. And it’s easy to do too! If I had to rely on a gym to get fit, it would never happen because I would make excuses to not go. Whereas, our home gym is down the hall, no excuses there!

It’s easy to get it done, any time of the day!

Here’s a sample at home workout you can do:

  • 12 Squat presses
  • 1 Minute burpees
  • 12 Lunge curls
  • 1 Min plank
  • 12 Squat Rows
  • 1 Min Jumping Jacks

Repeat the round above for a total of 20 minutes.

You got this!

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There’s a widespread misconception about calories and weight loss. People get so wrapped around the idea of count calories, calories are everything, how many calories a day are you eating, 100 calorie snack packs, etc, etc.

STOP!!!

I’m here to tell you there is more to YOUR weight loss story!!

Let’s take a look at 2 different foods: a donut and a chicken breast. BOTH are 250 calories. But the donut has 18g of carbohydrate, 2g protein, and 20g fat. Whereas the chicken has 2g of carbohydrate, 37g of protein, and 10.8g of fat.

Which is healthier? Which is going to make you feel fuller longer? Which is the best choice? and most importantly WHY???

You know that chicken is healthier than a donut, everyone knows that. But let’s look at why: it’s the hormones!

When you eat the doughnut it will increase the levels of the hormone insulin while the chicken breast will cause a greater hormonal response in glucagon.  Insulin in this case will cause fat storage while glucagon will cause fat usage.

Aside from the aforementioned, the amount of insulin in relation to glucagon will determine your blood sugar levels and regulation. Foods that are high in carbohydrates or sugars (High glycemic) like the doughnut will cause a major spike in your blood sugar and then cause you to crash later.

Then what happens typically? You grab another high glycemic food like ANOTHER donut, a coke, sweet tea, sweetened coffee, etc. This creates a toxic cycle! A toxic cycle of crashing and spiking and fat storage. NO THANK YOU!!

How can we prevent this AND achieve fat loss?

By balancing your hormones through proper food macronutrient rations, AKA the right number of proteins, carbs and fats.

When I make a customized meal plan for a client. I do not pay attention to calories when making the plan. Yep, you heard me. I was taught during my certification classes that the #1 thing to do is balance the hormones and then take calories into consideration.

I have many clients that say, “Katie, are you sure? I’m only eating like 1100 calories a day? Is that enough?”

Now, that being said. You do need a caloric deficit to lose fat, BUT the proper ratios of macronutrients trumps any calorie counting strategy.

This is why when you ‘eat healthier’ you have some unintentional caloric reduction and fat loss. This is why it is common sense to eat a chicken salad instead of a donut for a meal. And why you will get results from eating a more balanced meal.

When you have balanced hormones, you will not get the afternoon slump. I NEVER get that slump because I like to eat meals full of protein and low in carbohydrates. This prevents fat storage and promotes fat loss! And it makes me feel good too.

Another thing that meals full of protein will do is keep your blood sugar steady and keep you from feeling hungry. This will help you indirectly eat less, have less cravings, and make you feel full which will keep you from eating more later. This is why eating what I call “deceivingly unhealthy” foods like whole grain crackers, bread, etc aren’t necessarily conducive to fat loss.

As you can see the donut and chicken may have the same calories, but the outcome of eating each is totally different.

Therefore, when you eat the right foods more consistently, you will have an indirect and automatic reduction in calories. This also will help balance your metabolic hormones and result in fat loss.

How do we balance our metabolic hormones?

A few different ways to do this: protein, fiber and timing.

Protein and fiber will keep you feeling fuller longer and provide you with sustained energy and result in fat loss.

Timing of your meals is important too. I try to eat every 3-4 hours in order to keep myself from getting too hungry. My meals and snacks are composed of proteins, healthy fats and low carbs. From these choices my hormones are balanced.

How can you tell if your hormones are balanced? Your HEC is in check: Hunger, Energy and Cravings. When you aren’t hungry, you have sustained energy and no cravings, your hormones are in check and you are all set for fat loss!!

Looking for a delicious Post-Workout treat??!?! Try my Chocolate Peanut Butter Shake! It’s full of protein, low carb and no added sugar! It is AMAZING!!

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Recipe:

1 TBSP PB2 (powdered peanut butter)

11 grams Sugar Free Fat Free chocolate pudding mix

10 oz unsweetened vanilla almond milk

1 scoop chocolate protein powder

Stevia to taste

Blend with ice and enjoy!! 🙂

Hey there!!

It’s the start of a new year and this is the time that people start setting goals for themselves. Did you know that a large majority of people are NOT successful in accomplishing their goals? In fact, about 92% of people FAIL at completing their goals that they aspire to accomplish. I saw this meme the other day and thought about ways that this year we can #makeitstick.

 

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Ways we can accomplish our goals:

1. Write it down – If you write down your goals and look at them frequently, this will help you stay focused and remind yourself of your goal. Put it in your journal, your phone, on your fridge, anywhere that you might see it.

2. Have a plan – It sounds silly, but most people don’t have a plan!! I see a lot of people at the gym or at the sporting goods store who look dazed and confused at the first of the year, wandering around, and not really knowing what to do. When you don’t have a plan, you don’t have clear direction on this journey you’re taking. Therefore, you will get lost along the way to accomplishing your goals.

3. Have accountability – Having someone you can check in with on a daily basis will help you stay on track. Also, knowing that you have to report to someone will help you “not cheat” on your progress in the way of accomplishing your goals.

4. Be focused – You have to really WANT this! Your body and mind should be crying out in desperation of what you want to accomplish. You have to decide to do this no matter what happens, you will be successful in what you want to do. I’ve had several big goals in my life (graduate college, lose weight, get out of debt, etc) and EVERY time I have decided that THIS IS IT!! I’m doing this, there’s no turning back, no one can stop me now! Find that determination within you. Why are you doing this? What’s your purpose? If you don’t have a driving force behind your determination, it will fizzle out eventually. Find that ONE thing that will drive you to the end.

5. Commit- Follow through with what you have planned to do. This is the most important step. You have to actually follow through with your plan in order to achieve your goals. Instead of looking at the long term goal; “I want to lose 100lbs before the end of the year”, take it DAY BY DAY. It’s much less daunting this way. I look at it like this: “this month I will try to lose 10lbs” or “this month I want to pay off one of my loans” or “this week I want to get in all of my workouts”. Look at the smaller picture and tackle small goals that are apart of the larger picture. It’s not only less intimidating, but it will give you quick wins and help keep you driven and determined!

If your goal this year is to get healthy and lose fat. Then Aspiring Fitness is for YOU!! Each program comes with a written nutrition and exercise plan that you can do from home! No gym membership or fancy equipment needed. We have an online accountability group where you can interact with others who have similar goals to yours. Discovering your why and following through will help you succeed!

Check out our programs HERE!

No matter your goal, you can accomplish it! You got this!!

It’s 3 days after Christmas, and it’s almost the end of the holiday season. Christmas was filled with family, friends, fun and of course, food.

It seems like every holiday is centered around food, unfortunately. But completely abstaining from holiday events and food can make you feel like a martyr and feel miserable. Now, even though you have goals you are aspiring to, it doesn’t mean that you have to completely abstain. A few bites of treats here and there WON’T kill you or set you back terribly. In fact, it can help you reach your goals easier and faster as it allows you to have a small taste of freedom and prevents you from falling off the wagon completely.

BUT, in the case that you do fall off the wagon, it’s OK!! Life is meant to be enjoyed and if you enjoy just a little too much around the holidays, that’s ok!! You have to forgive yourself and move on with it. Don’t let this become a bad habit or lifestyle, because that’s not healthy. But learn to forgive yourself from the mistakes you’ve made and learn from the experience. Move on, don’t dwell on the mistake, learn from it, embrace it and change it. What can you do better next time?

I used to beat myself up for making mistakes, so I know that you HAVE to learn to forgive yourself. We are constantly learning new things. So I let these mistakes be a learning opportunity for myself.

Forgive yourself. Love yourself. Love your body. Love health.

 

Here’s to a healthy and happy 2016!!

 

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I’m really digging the Fit Miss protein powder!! Vanilla chai flavor is AWESOME!! As an experiment, I threw in a scoop into my coffee. Wham!! Protein coffee creamer!! It is delicious!!! Low Carb, low fat and no added sugar!

Just brew a cup of your favorite coffee, and stir in a scoop of protein powder. You have to stir it very vigorously!! Or use a blender 🙂

It’s only TEN days until Christmas? Are you ready? I can’t wait to spend time with family and loved ones and enjoy the season the way that it should.

I just got back from vacation and I am sooooo excited to introduce to you my latest program!! It’s the 8×8 Challenge!! I decided I wanted to design an at-home workout program that would give women results fast, and was efficient and affordable.

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This is what the program includes:

  • 8 Weeks of fat-blasting workouts! ($350 Value)
  • 8 Week Nutrition plan to give you the BEST results! ($199 Value)
  • Live online support
  • Access to a private and personal accountability group to help you stay on track and reach your goals.
  • Workout schedule for optimal fat loss! ($50)
  • Guide to Foods that promote fat loss ($89)

All of what is included in the 8×8 Challenge is valued at over $689, and if you sign up before the New Year, the 8×8 challenge is only $34.97!!! After the January 1st, the price for 8×8 will be $50.

Don’t delay!! Get fit and sign up today!!