Why I would NEVER do a fitness competition again

One year ago today, I competed in my first ever fitness competition. You know the thing where you stand up on stage in a very sparkly bikini and terribly orange fake tan? Yeah, that! I posted tons of photos on Instagram and Facebook. Smiling! Excited! Super fit! Look at me! I worked so hard and look so amazing. Inside my head, I was miserable and I wanted to go home. I desperately needed water and food. I hadn’t had a sip of water for nearly 30 hours. My carb sources were green beans and nothing else. Looking at a piece of chicken made me want to vomit. I had been on a severely restricted diet for 10 weeks. However, my desire for external validation kept me on that diet and on that stage.

Afterwards, I received so many compliments pretty much all along the lines of, “Omg, Katie! You look so amazing!” or “your body is so hot!… I wish I had your abs..” etc. I lived on compliments like this… I loved it! I would feel so happy and good about myself whenever I received a compliment. I craved the attention, but I was also craving junk food. It felt like for every compliment I received, I would binge eat more and more. All the things I “couldn’t” have. All the “bad” foods and carbs and sugar and fat and …. Omg… I just couldn’t stop eating. I gained back 20 pounds in a matter of weeks. I was full of guilt and shame whenever I ate something that was bad. My hormones were insane too. My mood would go from happy to sad to super fucking angry in the span of 5 minutes. After my show, I didn’t get my period for 3 months. My boyfriend suffered too from my raging mood swings and low libido. I was no longer getting those compliments I had been receiving. I would look in the mirror and hate what I saw. I was OBSESSED with food. It consumed all my thoughts, what I should and shouldn’t be eating. I couldn’t sleep at night because I was thinking about what I would eat the next day, punishing myself for craving sugar. I would exercise excessively if I binged the day before. I was not present in my relationships or at my job. I was consumed by the need to look that particular way again. I felt so unworthy. So fat! I hated myself for having no control. I hated feeling fat. It felt like the worst thing ever. I was suffering and I didn’t know what to do about it.

I knew what I was doing and thinking was crazy, but unfortunately, this is the society we live in. As women, we are taught that our worthiness depends on what we look like.

Eventually, I hit rock bottom. I sought out help from my therapist and from all spiritual and self-help books I could get my hands on. I worked very hard over the past 5 months to change my mindset. I journaled, I struggled, I cried. I prayed, I meditated, I said “fuck this” a lot.. I asked for help. I isolated. I performed self-care and I was always way too hard on myself. I never gave up. I started having more good days than bad. I still struggle every day, but I hold on to my inner strength and I remind myself I am worth it. When I look in the mirror I see that I am worthy. I am intelligent, funny, and compassionate. I love my body because it houses my soul. I love it too because it is strong and healthy.

Would I ever do a competition again? Absolutely not. It is ridiculous. However, I am grateful for the lessons it taught me.

Guess what? I am the SAME person in each and every single one of these photos. I am worthy of love at all of these times. I am no better or worse in any picture. I am me and I am beautiful.

Photos (from left to right): Day of the competition (December 2015), 6 months later, and this morning (December 2016).



2016 Resolutions and Updates

HAPPY 2016!

I am busy working on my New Year’s Resolutions! How are you doing on yours? Want my advice? WRITE THAT SHIT DOWN and work on it daily.

I have specific goals for my personal and professional life that includes finances, fitness, and my spirit. These include some of the following ideals:

  1. Cultivate Happiness Daily
  2. Work with a Purpose
  3. Inspire Others
  4. Eat Mindfully
  5. Workout Joyously-Appreciate my body for what it does and not what it looks like
  6. Live Gratefully-Be thankful every day for every day as it is

I am running a (free) 6 week health and fitness challenge to start the new year with a healthy mind, body, and soul. I’d love for you to join me! Every week, you will receive motivation and workouts straight to your inbox! Are you interested? Sign-up here: http://eepurl.com/bLuCJ5 or email me: fitkatiebpersonaltraining@gmail.com

In other news, I will be training evening and weekends at Striation 6 in Toronto, Ontario. I am my own transformation story and I can help you be yours. Wanna train with me? 5 months until bikini season so hop to it! Contact me! www.fitkatieb.com/contact/

Let’s make 2016 the most awesomest year yet.

To health and happiness,

Katie xo

Why I am totally okay being in last place.

I competed in a fitness competition last weekend for the first time ever! It was soooo scary! My cheeks (butt and face) were shaking on stage. I went through many emotions (and flexing poses), and I have needed this whole week to gather my thoughts around it.

I dieted and worked out like a maniac for 10 weeks and it was so worth it. The morning of the show, I loved the results! However, after stepping on stage I felt shame and guilt. The judges re-positioned me on stage and I realized I was being moved into the, She-is-not-even-being-considered-category.  My initial thoughts were, “I am not good enough. I needed to diet better, exercised more, I should have done this.. or that..(insert excuse here)…”

You get the picture. Those negative thoughts are SO unhealthy. Luckily, I caught them and said, “STFU”. I gathered up my courage, put on my big girl panties, and smiled with the rest of them. I ended up cheering on the other girls that I met backstage and having a fun time.

I ended up placing last in both the figure and fitness model categories. Dead last. And guess what? I am totally, 100% okay with that. I stepped out on stage  in heels and a TINY, pink bikini! WHAT?! That is bravery. That is courage. THAT is success!

I realized that losing at something does not make you a failure. In fact, I am a winner. I have learned so much from this process. Next time, I anticipate even greater success. I am down for another competition in April and ready to succeed (first or last place!).

Believe in yourself and go for you dreams.

Living in fear is the worst thing you can do for yourself.

Love, Katie xo

I am a virgin! First Time Ever Fitness Competitor.

A few years ago, I told my boyfriend at the time that I wanted to do a fitness competition. Guess what he said? “You couldn’t because you eat too much.” Yikes. That lead to a huge fight, low self-esteem, and broken dreams.

Today, I recognize that I was in a terribly abusive relationship (thank God I got out of that one)! Since then, I have been through a lot, I am sober now and in recovery. I am in a healthy and happy relationship. But most importantly, I love myself no matter what!
And once again, I thought to myself how much I wanted to do a fitness competition. An opportunity presented itself, and BAM! I am currently in contest prep and less than 6 weeks away from doing my first competition on December 5th.

flex comparison

I am not going to lie, it has been really tough! I think I have now graduated to “ROBOTMODE” and I meal prep, exercise, work, sleep, repeat. Repeat. Repeat.

I am excited to share my journey with you because I want people to know that it is possible. Anything is possible really if you just believe in yourself and get ish done.


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.