Weight Loss Rant and Some Help

I love fitness, working out, and living a healthy life. I am good at it because I work so hard for it! It has taken  lots of years to figure even a small amount of things out.

I want to talk a bit about weight loss!

I know a few things: 1. Consistency is key, 2. You have to believe in yourself and love yourself FIRST before you can make any significant changes, and 3. You cannot starve yourself skinny. This is unhealthy and it doesn’t work. Let’s talk about point #3 here. I am angry today because of some BS I was reading today. I was getting my nails done (yes, I am girly like that) and reading magazines. US Life and Style listed a great, new diet to lose 15 pounds in a week so you can look like Kate Hudson!

Here it is:

FullSizeRender (1)

The daily calories range from 900-1100 calories per day. THIS IS RIDICULOUS.

I can tell you, that the only thing this “diet” will do is wreak havoc on your body especially if sustained for long periods of time.

Stress hormones (cortisol) increase which lead to leptin and insulin resistance (this will cause weight GAIN). You may even lose your period and increase risk of infertility. Not only that, you’ll probably end up being moody as hell and no one will want to be around you. You’ll be constipated, not sleeping well, cold all the time, and your hair will fall out in chunks (1). Yay!!…..because maybe you might get skinny?

IF you are really struggling to lose weight, make sure you are eating enough calories because it can be just as detrimental to your health as eating too much.

If you think you may have an eating disorder, seek professional help. One good resource I have found is: http://www.nedic.ca/  as well as CAMH and obviously, my favourite place (because I am an alumni!), Homewood!

Another tip, don’t try to look like Kate Hudson or Gwyneth Paltrow or Jessica Alba. YOU ARE YOU and you are NOT THEM. Be yourself and love yourself. Damn girl, ain’t nobody gonna change that.

xo, Katie


  1. https://chriskresser.com/are-you-an-under-eater-8-signs-youre-not-eating-enough/

The 21 Day Sugar Detox


I am starting the 21 Day Sugar Detox on Tuesday, August 4th and I want you to join me!
Interested? Read more about it below!
The 21-Day Sugar Detox is a comprehensive, yet simple and effective program to help break the chains sugar and carbs have on you – and help you find food freedom.
And you can sign-up here: http://eepurl.com/buOal5


The 21-Day Sugar Detox is a proven, whole-foods based program designed to help you bust sugar and carb cravings. The program includes a complete outline of included foods and foods that will be eliminated for the three weeks (Yes/No Foods Lists), as well as a library of resources, information, recipes, and more to help you along the way. The 21DSD includes three different levels, so that you can ease in to a new way of eating depending on how you currently eat. Every level is effective, and it is not required that you complete the program at the highest level (3) in order to see and feel the amazing results and benefits of the program.
What kinds of foods will I be eating on The 21-Day Sugar Detox?
You will be eating real, whole, nutrient-dense foods on the program. You will not be eating refined and highly processed foods. This program will require that you get your hands dirty in the kitchen as much as possible, but there are loads of tips and tricks for how to manage the program while dining out, traveling, and overall living a busy modern life. There are also 21DSD approved pre-made meals available from Pete’s Paleo if you feel that cooking or prepping your meals, or navigating restaurant menus becomes overwhelming on the program.
Will I need to purchase special foods or supplements to complete the program?
There are no special foods or supplements required to complete the 21DSD program. If you would like to make the recipes in the books and eBooks in the online membership portal, you may find some new ingredients within the recipes. There are resources within the books and online materials that explain where to find special ingredients (like coconut amino, a soy-free sauce that’s great in Asian inspired dishes).
In the program, you’ll find recommendations for supplements if you would like to try using some of them, but they are not required for your success. Many find them to be extremely helpful, however, and we do recommend reviewing the options to see if any of them sound like something that might help you.

Sign-Up Here to get on the email list: http://eepurl.com/buOal5

You can purchase the guide through this LINK (full-disclosure: affiliate link).

I’ve done the program before and it is awesome.

I will be sending daily emails starting on Tuesday for Day 1 (August 4th).

I can’t wait to get started with you guys on this program! Accountability is always key for challenges like this and we can help each other along the way!

To sugar freedom!!



Post-Workout Nutrition and a Delicious Smoothie Recipe!

Post-Workout Nutrition and a Smoothie Recipe!

Here are just a few of the post-workout nutrition ideas that I keep hearing and seeing again and again -Gatorade, chocolate milk, protein, pixie sticks, fancy donuts, coffee, coconut milk, etc. I could keep going. No wonder it is so confusing for most people to figure out!

The point of post-workout nutrition (PWON) is to aid in recovery, enhance protein synthesis, and replenish glycogen stores (1). In other words, replenish your energy and repair muscle damage. PWON that is well thought out can help change your body composition, aid in fat loss, and enhance muscle-building.

And so now you’re thinking: Okay, I get it, Katie. Now how do I do it?

When? You should consume your PWON immediately after or at least within 2 hours of your workout. This is your WINDOW. Remember, having a PWON window does not mean you should be eating a bag of chips and an entire pizza. This will not help you get closer to your goals.

PWON is required after intense training like weight-lifting, interval or endurance workouts that are longer than 45 minutes. You do not require excessive energy restoration after yoga or long walks on the beach (1).

What? PWON should consist of protein and carbohydrate. My go-to PWON is a protein smoothie. Liquid gold. It is easy to digest and easy to make. I do not want to carry around chicken breasts and sweet potatoes every time I go to the gym!

Try This Smoothie Recipe:

1 banana

1 scoop vanilla whey protein isolate

1 cup unsweetened vanilla almond or coconut milk

1 handful of spinach

5 frozen mango chunks

Blend and drink. So yummy!


Check out this full article from Precision Nutrition on Post-Workout Nutrition



I’m super excited to announce I will now be training out of Tapout gym in Burlington, ON. I’ll be doing both personal training (for members and non-members) and Bootcamp workouts there. I’m doing online personal training as well. 

I’ve also updated my  ABOUT page on here so please read it and learn more about my story. And email me to let me know what you think. 

But seriously, enough about me! Let’s get to a super awesome workout. It uses a mix of strength training and cardio conditioning to guarantee fat loss and sweat!

5 Rounds:

10x Barbell Push Press 

10x Reverse Lunges (each leg)

10x Front Squats 

10x Burpees

5x Pull-Ups 

(I used 65# for the push presses and squats and a 22kg kettlebell for the lunges). 

Remember to eat your veggies and drink your water! And don’t be afraid of being yourself because you are awesome. 

Detox and De-Bloat Meal Plan and Recipe!

Here in Canada, we celebrated our Victoria Day Long weekend! It is the official kick off to summer! For many people, this is celebrated either as a weekend away at the cottage or spent chillin’ on patios in the city-usually filled with booze, ice cream, S’mores, and snacks. By the time Tuesday rolls around, we are rolling too with food babies and bloating. I have put together a 3 day meal plan to help you get rid of that excess bloat and start feeling energetic and healthy again!

First of all, you must drink tons of water! Secondly, no more booze and limit your caffeine intake to 1 cup of BLACK coffee per day! Hydration is your number one priority.  DETOX LIST

I will also be participating in this 3 day cleanse and I will post my results at the end of the week. So stay accountable!

Detox and DeBloat Meal Plan

Here is a delicious pulled chicken recipe from Nom Nom Paleo. 

Serves 4 


  • 1 whole, large chicken
  • 2 Tablespoons ghee or your fat of choice
  • ½ white onion, minced
  • 3 garlic cloves, crushed
  • 1½ cups apple cider vinegar
  • ½ cup tomato sauce or crushed tomatoes
  • 2 Tablespoons tomato paste
  • 3 Tablespoons honey
  • 1 teaspoon salt
  • 1 teaspoon black pepper
  • 1 teaspoon Tabasco or hot sauce


Rinse and pat the chicken dry. Place it in the slow cooker and sprinkle with salt and pepper. Cook on high for 3 hours or low for 5 hours.

(Alternatives to making a crock pot chicken: poach 1½ to 2 pounds of chicken breasts or buy a pre-made rotisserie chicken from the market.)


In a large saucepan, melt the ghee over medium heat. Add the minced onion and cook for 4-5 minutes or until softened.

Now, add the rest of the ingredients: garlic, apple cider vinegar, tomato sauce, tomato paste, honey, salt, black pepper, and Tabasco. Stir well and bring to a boil, then reduce to a simmer over low heat.

Simmer the sauce until the volume has reduced by a quarter to a third. It should be slightly thickened but not pasty.

When the chicken has cooled a bit – unless you have asbestos hands – shred all the meat and unite it with the tangy, savory sauce.

*Remember, this is a low carb 3 day meal plan. It is not meant to support weightlifting and hardcore workouts. If you want to workout, stick to long walks, yoga, and light cardio. If you are going to be going balls to the wall with weightlifting or HIIT, then you’re going to need more healthy carbs and possibly protein (sweet potato, potato, brown rice, quinoa).

Cake-Fueled Mother’s Day Workout

I generally eat healthy, but I am also a normal human being that happens to love all things chocolate. I also love my mom. Today, we celebrated her. She works hard, she’s successful, she is generous, beautiful, and loving. What better way to celebrate than eating cake? DUH.

I  made a happy choice to eat dessert today. I also still managed to fit in a workout today. So #props to me obviously. I am NOT working out to “burn off” any poor eating habits that occurred over the weekend. I worked out because it keeps me sane. Restricting absolutely everything I eat makes Katie go cray cray. Balance keeps me sane.


Here is a lovely workout you can do with either a dumbbell or kettlebell (I used a 16kg KB)

Do as many rounds as possible in 20-30 minutes.

1. Goblet Squats (x 8-10 reps)

2. Push-Ups (x 8-10)

3. Reverse Lunges (x 5-8 reps each leg)

4. 1 Arm Rows (x 5-8 each arm)

5. Burpees (x 5)

Rest as needed, but try to push yourself!

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