Hey there!

The holiday season is officially upon us and with it comes gift shopping, holiday parties, candy, stress, cold weather, family time and much more!

But how do we survive all of the holiday parties without adding too much to our waistline?

Moderation, planning and lots of willpower!

It’s near impossible to not partake in all the delicious foods that only come around once a year. So here’s some tips:


  • Limit yourself to small bites of things
  • Don’t get seconds
  • Only eat the things you really enjoy- if you don’t want a roll, don’t eat one! Save your calories for something you really enjoy more


  • You might have to be the person who brings a veggie tray to the party
  • Drink lots of water
  • Have a game plan in place before the event
  • If you are planning on enjoying an adult beverage, let that be your dessert or skip something else that is higher in carbs or sugar.


  • This one might be the hardest
  • Stand firm in your resolve and don’t stray from your plan!
  • Learn to say no when people want you to try certain things, or take a very small polite taste 🙂

You got this!!

Hello there!!

It’s been a little while because I recently got back from an amazing trip to the Emerald Isle; Ireland!!! It was my 30th birthday and we decided to go all out and travel to one of the places on my bucket list. If you want to read more about my vacation, check out my blog HERE.


But I was worried about enjoying myself too much and gaining a large amount of weight. I decided that I was going to give myself permission to enjoy myself and partake in their local foods and drinks. You don’t travel around the world and don’t enjoy yourself, right?


You may wonder, how did this happen?

So this is what I did. I ate carbs, BUT I limited myself to them and I was choosey too. I only had 1/2 a piece of toast or a scone (scones are amazing btw) with black currant jam (which is amazing as well). I had them at breakfast in order to supply energy for the day. I made sure I got good sources of protein in throughout the day as well.

Sometimes we skipped lunch and ate Quest bars instead, so that saved on calories for the day and gave us more time to explore. Exploring was mostly on foot. We would park the car and walk and walk and walk. Walking is definitely the best way to explore the tiny, cute towns of Ireland. We also went on several guided tours of castles and noteworthy sites of tourism. So being quite active definitely helped keep the pounds off.



I also watched my portions of food and drink. If I decided to partake in local beverage, I would limit my carb intake elsewhere; not as many potatoes, bread, etc. Ciders and beers are full of carbs and I knew I needed to limit myself on them and other carb sources, or else I would be busting out of my pants before the trip was over.

Local ciders and beers are fabulous in Ireland, by the way. I definitely recommend if you go, to try local foods and drinks. Fish is freshly caught and their local beef and lamb are quite delicious as well.

Giving myself permission to have fun and have a good time during a trip of a lifetime took a lot of stress off of me. I can always take the weight off later, I can’t always go back to Ireland. So, who cares if I gain 5 pounds on the trip of a lifetime?


When I came home, I was only a couple pounds heavier that when we left. BUT I didn’t drink as much water as I usually do. So the next 2 days I went back to drinking my 120ish ounces of water and at the end of those 2 days, I was actually 1 pound less than I was before I left! Bloating from not drinking enough water can definitely make the scale skewed for you.

So, my advice if you’re taking a trip like this: don’t stress, have fun, try the local food and drink, be active, eat your protein and drink your water!!

You got this!


Hey there! You may wondering, “Katie, what’s this ‘B’ word? What are you implying?”. I’m going to talk to you about something we all dread and may even hate doing. Budgeting. That’s the dreaded “B” word I’m talking about. If you’ve ever tried to get your finances in order, you know that you have to be super organized and track all your spending. It’s not fun, but it’s necessary. It’s necessary for you to accomplish whatever goal you’ve set out to do. You get to your goals faster when you knuckle down and do it wholeheartedly.

It’s the same way with your nutrition. You have to track EVERY thing you put into your body. If you think of your calories, and macronutrients like a bank account; you have a limited supply for each day, so you have to make the most of it and make the best decisions.

It all has to balance out in the end! If you “overspend” in one area. Make the adjustment, move on and fix the problem that you faced the next day. AND avoid the problem in the future. Learn from your mistakes and move on!

One way I track my nutrition is by using an app like My Fitness Pal. I can customize it to my needs and make sure everything balances out by the end of the day.

What are some ways you attain balance in your life? How can you stay on track with your budget?

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 LOVE to wear when working out is crop leggings. They are comfy, move with me, don’t restrict movement and I can wear them for cardio or weight training.

There is several brands that I like: Nike, Adidas and Victoria’s Secret. They all wash well, retain then elasticity and come in lots of fun colors and designs.

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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.

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

fitbit pic Screen Shot 2015-06-14 at 11.15.30 AM

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.


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!!

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.


Screen Shot 2016-01-02 at 11.05.24 AMPhoto courtesy of Google Images


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!!