Lose Fat, Gain Muscle! Workout!

I did this workout yesterday and I felt the burn! In and out of the gym pretty quickly. This was fun and got my heart rate up without having to do boring cardio. I did my sets of weight training followed immediately by a cardio interval. A full body workout you can do 3x/week to burn the fat and make the gainz. So give it your all during the cardio intervals and lift heavy!


1a. DB Chest Press (3×10)

1b. High Box Step-Ups (3×8 each leg)

2a. Single Arm Rows (3×8 each arm)

2b. Push-Ups (3×10)

2c. Toe Taps on Low Box (3×50 taps total)

3a. Lat Pull-Downs (3×10)

3b. Weighted Walking Lunges (3×10 each leg)

4a. Goblet Squats (3×10)

4b. Mountain Climbers (3×50 total)

Then you are done! Sweaty and amazing. Drink your BCAAs and stretch!


A superset is a combination of one exercise performed right after the other with no rest in between them. So do the first set of 1a followed immediately by 1b, 2nd set 1a followed immediately by the 2nd set of 1b, etc.

Reps and sets are written: 3×10, etc which means 3 sets of 10 reps

Delicious Paleo Granola Recipe

Hey ya’ll. I am currently choking on a vitamin D3 chewable tablet. Ugh. Why do they make those and why did I buy them? So chalky. Thankfully, I am still alive after choking down the remnants with a hot coffee. Yikes..

ANYWAY, I have not posted in a long time because I have been injured (broken rib) and unable to do my favourite things like jiu-jitsu and weightlifting. I was having a pity party for awhile, but I have moved on. There are so many things I CAN DO. It’s unbelievable! So shut up, crazy cup-half-empty-lady inside my head. I have focused my energy more on other hobbies like cooking! I have no clue what I am doing, but I will share it with you anyway.

I love granola! It is so tasty and crunchy. Unfortunately, it also tends to be full of processed sugar and nasty oils that I do not want to ingest in copious amounts. So I decided to hit up Bulk Barn and make my own.


paleo granola


  • 1 cup raw cashews
  • 1 cup dried mulberries
  • 1/2 cup unsweetened shredded coconut
  • 1/2 cup raw organic cacao nibs
  • 1/2 cup raw shelled sunflower seeds
  • 1/4 cup chia seeds
  • 2/3 cup extra virgin coconut oil
  • 1/2 cup raw unpasteurized honey
  • 1 tbsp vanilla extract
  • 1 tbsp sea salt
  • 1 tbsp cinnamon
  • 1 tsp ground ginger


  1. Preheat oven to 350◦F
  2. Throw all the dry ingredients into a large mixing bowl and mix it up!
  3. Heat coconut oil, honey, and vanilla extract until melted then pour it on top of your dry mix and mix it all up again.
  4. Spread the mixture evenly on a baking sheet covered in parchment paper
  5. Cook for 20-30 minutes until crunchy stirring it once

I recommend experimenting with your favourite nuts/seeds/dried fruit. Maybe sub maple syrup for honey! what??! That would be so good.



Dear FitKatieB…. and the Best Advice Ever.

This is just a real quick post I wanted to share (sorry to my family that may read this, there are some swears, xo)

My girlfriend asked me the other day, “Dear super smart and fit and beautiful friend, How do you get out of a self-pity funk when you’re just not feeling happy?” (Ok, that is not the exact question, but it was something like that). So I gave her what I later called, the best advice ever (you can thank me later).

Dear Frustrated Friend,

First of all, you have to feel all the feelings. This part hurts and sucks, but it has to happen. Then, you must pray. I don’t care who or what you are praying to, just do it. Put your thoughts out into the universe. Ask for help and give gratitude for what’s already been given to you. Meditate. Quiet your mind. De-stress. Talk about it. Don’t isolate! That never helps. Hiding does not get rid of our problems. Remember, this too shall pass.

And most importantly, BE PROUD OF YOURSELF. You have made it through a lot of shit. And you can do anything! You are so strong. That goddamn caterpillar struggles like a mother fucker before it breaks out of the cocoon to become a beautiful butterfly.

Other things you can do that will help: do something fun, exercise, punch pillows, scream your face off in those same pillows, then lay on top of them and have sex with yourself ;)


Katie xo

*As always, take what you can use and leave the rest.

A few thoughts about anger: A tiny rant, but a big message.

Whoa. Deep *ish right there. Anger. Yuck. It is not pretty, at least on me it’s not. But it exists and it is an important feeling. One really important thing I learned in my past year of personal development is this: anger comes from inside you. No one can “make” you angry. You make you angry. It’s not an easy thing to accept. I still struggle with it all the time. For example, the other day, someone really hurt my feelings and eff! I was angry. But I had to look inside myself and figure out what about the situation made me feel this way? Perhaps something said reminded me of my own character flaws. Aha, yup.
So what did I do? I felt the feelings, the hot anger and the hurt. And I talked about it, and I cried, and then I learned how I can change my behaviour to be a better person because I sure as hell cannot change someone else’s.
Think about it.
Love, Katie xo

Get Back on Track after the Holidays! 3 Things, actually 4, that YOU MUST DO RIGHT NOW!

I think I can safely say that I am not the only one waking up with food hangovers and gluten babies. Ouch. I don’t drink booze anymore and thank goodness, those hangovers are no bueno.
Anyway, you over-ate, maybe just indulged, perhaps suffered a hangover or two of sorts….so what to do? How can you fix it and feel better?
1. First of all, get over it. You ate (or drank) it. Now move on.

The past stays where it is. Feeling fat and guilty helps absolutely no one.

2. Secondly, make some goals for the new year. Resolutions are not a bad thing, but they can be!

You cannot and will not change your diet, your physique, or your exercise habits overnight. Everything takes time!! There are no such things as detoxes, or pills, or potions, etc that will help you lose ten pounds in two days. Trust me, not Dr. Oz. He’s dumb.

I personally believe in SMART* goals. And also in making goals that do not have anything to do with weight loss. The number on the scale is bullshit. I will be taking progress pictures every 4 weeks and also I will be noting how my clothes fit and feel.
For example, A. I want to do an unassisted pull-up and B. I want to deadlift 225lbs.**

Nutrition goals could be: Eat vegetables and protein at every meal. Drink more water. Start there and move on after you’ve accomplished that. You cannot just wake up one day and be perfect and eliminate all sugar and never cheat. It just won’t happen and you will fail. And then you’ll be sad and eat all the cookies.

Guilt, starve, binge, repeat. Yikes, not a cycle you want to get caught in.

3. Lastly, make a commitment to move your body once a day. Yoga, walk, stretch, jump around, dance, hula hoop, I don’t care.

Move it or lose it. It’s a fact.

Waiting for the kettle to boil? Do 5 push-ups! Or walk up and down the stairs a couple times. Little movements add up throughout the day. You do not have to kill yourself doing #beastmode workouts and puking every day (although, note: I like that stuff once and awhile).

4. Be positive and love yourself.

Consistency wins. Every. Damn. Time.


*S-Specific, M-Measurable, A-Attainable and Action-Oriented, R-REALISTIC!, and T-Time
** I have other goals for finances, nutrition, mind/brain, spirit, etc. but for the purpose of this blog post, I am sticking with physical goals

A Hump Day Booty Workout!

Remember that song? My humps? My lovely lady lumps?
That song was catchy, but also kinda dumb. I googled the lyrics and read them out loud. Try that. It is very funny.
What are you going to do with all that ass inside of them jeans?
Well, first of all, learn some grammar, Will.i.am. Then we can talk more about my lovely lady lumps.
But humps are on my mind this Wednesday hump day, so I will give you a hump day booty workout. You’re welcome. Although (insert feminist rant), let me remind you that your lovely lady lumps are your own and not meant to be there for the pleasure of men. Nonetheless, here it is:
As always, warm up first!

Hip Thrusts 5×8-10 (I did two warm up sets at 135# then 3@185#)
Deadlifts 5×8-10 (I did the same weight for all sets 115# with the trap bar)

3×10 for all of the following
Superset A
A1: Split Squats
A2: Jump Squats
Superset B
B1: Reverse Lunges
B2: Sumo Squats

Do this for 1-3 Rounds depending on time and energy…yikes!
40 Kettlebell Swings
6 Burpees
30 KBS
8 Burpees
20 KBS
10 Burpees


How To Get Out of a Funk.

Haven’t made a blog post in awhile because of total funkiness. My poor mood and self-pity party got me thinking……So what to do? How do I get out of a funk?!
We all know that can be very difficult sometimes especially if I’m (wait for it): tired, lonely, cold, cranky, hungry, headachey, PMS-y, sore, sick, busy, not enough time, feel fat, nothing to wear, etc. Insert LAME EXCUSE Here.
Honestly, I’ve been through a big ol’ rock bottom and made it out alive! Indeed, I did learn some stuff along the way on how to get out of a funk. Let me tell you what helped me and take what works for you.
1. GRATITUDE! Always start here. Always. Make a list of 3 things every single day that you are grateful for. I do this every morning with my coffee. Sometimes it’s easy! I could list like a million things. Other days, it’s like: I can read (think, see, walk, play, laugh, cry, be alive) yay! Sunshine, lollipops.
2. Be present. Don’t regret and dwell on the past. And don’t worry about the future. It hasn’t happened yet. Serenity Prayer the crap out of everything! Accept the things you cannot change and change the things you can.
Try meditation. There are apps like headspace that will give you a ten minute meditation every day and it’s free. Or YouTube. Bexlife has 4 minute meditations. And she’s Sa’Cute.
3. Remember that you’re exactly where you’re supposed to be in this moment. Trust in a power greater than yourself. You cannot control what happens in life, but you can control your attitude and how you respond.
4. Feel the feelings. Don’t eat them! Katie B! (I tell myself), a box of Apple jacks will not actually make you feel better. Duh. Also, writing out your feelings in a journal or talking with someone you trust helps loads.
5. Stop the negative thinking. Recognize it, forgive yourself, and replace it with something nice. Do not tell yourself anything you would not say to a friend. I would never say to anyone, especially my friends, “you are fat and disgusting and not very smart, why do you keep effing up?” So why the heck would I say that to myself?! Which leads finally to ….
6. Treat Yo’self. Self-care! Get your nails did, hair did, everything did. Shower! Even if that’s all you can do that day. Exercise IS self care. So do not forget it. Walk for 15 minutes. Yoga, hula hoops, lifting heavy shit, etc. I guarantee you will not regret it.

Remember that true happiness comes from within you.
Hug yourself and love yourself today and then go hug someone else too while you’re at it,
Katie xo

Easy Paleo Shepherd’s Pie and a Simple Super Leg Workout

I wanted to make a healthy dinner for my parents that wasn’t the usual chicken, potatoes, and vegetable. I am not much of a cook although I do enjoy trying new things. We had thawed ground beef and leftover mashed potatoes from the night before so I decided it was time for the google to work it’s magic. A quick search lead me to nerdfitnessnerdfitness.com it’s an amazing website with lots of great workouts and community and recipes. I made a few tweaks to the recipe and used white potatoes instead of sweet potatoes for the sake of convenience.

Paleo Shepherd’s Pie:
1. Preheat oven to 350* F
2. Chop up potatoes and throw them in a large pot of boiling water. Can use sweet or white potatoes (4-5 small or 2-3 large)
3. Start cooking your chopped up veggies in a frying pan with ghee or clarified butter. I used 1 large onion, 2 large carrots, 1 can of peas, garlic (lots), and mushrooms (if you want-I didn’t use these since my dad hates them)
Spices I used: salt and pepper, cumin, paprika, a tiny dash of cinnamon, rosemary, and basil. (Will try oregano next time too)
4. Add the meat and cook until browned.
5. Stir in a large can of tomato paste and 2 tbsp of coconut milk. Let it all simmer.
6. Your potatoes should be ready to mash by now. I used a bit of ghee and another tbsp or so of coconut milk.
7. Get out a cake sized pan and put the meat/veg mix in there. Spoon your mashed potatoes on top and put in the preheated oven for 30 minutes.
8. Serve, eat, enjoy.
9. Always make the others clean up your dishes. You cooked, they clean! Haha just kidding, or am I?

I wanted to let you know too that you don’t have to workout for hours doing crazy shit all the time to achieve results. My leg workout the other day was simple, yet effective! I was sweating so much by the end. And I only did 3 exercises!

Start with an active warm up and don’t forget to activate dem glutes (I do leg and arm swings, bodyweight glute bridges and squats, mountain climbers, bird-dog, walkouts, and foam rolling)
The Workout:
1. Goblet Squats
2x warm up sets, then 4x work sets
2. Deadlifts

Again, 2x warm up sets, then 4x work sets

3. Hip Thrusts
You guessed it, 2x warm up sets, then 4x work sets

If you want to really kick ass finish off with a ladder workout (10-1 countdown reps) of the following:
Jump Squats
Burpees (with push-up)
Mountain Climbers

You’ll thank me later. Xo

A Great Workout Finisher and a Life Hack

I received the greatest life hack last week while I was shoe shopping. I’m not talking fancy heels, I’m talking sneaks! I own approximately 4 thousand pairs of running shoes. From Nikes to New Balance to those hideous Vibrams five finger shoes. My favourite pair is my Asics runners. They are big and white and wonderfully nerdy looking. Anyway, I went to SportChek to replace those oldies because they had a sale on and I found out the most wonderful news. I can buy the kids shoes size 7 and they are equivalent to a size 8.5-9 in women’s. FOR HALF THE PRICE! I know happiness is found on the inside, but seriously I felt happier after buying new shoes.

On another note, if you’re looking for a great workout finisher or just a sweaty quickie, try this:
Burpee and Box Jump Ladder!
10-9-8-7-6… Burpees
1-2-3-4-5…. Box Jumps
And then reverse and repeat. You’ll want to thank me and barf.

Matcha Matchy! New shoes pre-workout face so I still look cute.