GUARANTEED TO SWEAT WORKOUT! 

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 

Ingredients:

  • 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

Directions:

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.)

Meanwhile…

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.

EN-EEE-WAY,

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!

SUPERSETS:

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!


NOTE:

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 RECIPE:

paleo granola

Ingredients:

  • 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

Directions:

  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.

Enjoy!

xo

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 ;)

Love,

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.
Perspective.
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