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Click here for more info on the THREE insane offers I'm putting out for my Black Friday sale and to snag your spot(s) before they fill up. I only have so many spaces in my calendar so I fully anticipate having to close the doors early due to limited availability. 

Not ready to start working together right this second? No worries. You'll have 3 months post-purchase to begin whatever program you choose!

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 Thanksgiving is 2 days away. And while in an ideal world it’ll be a beau...

Last week was rough. My cycle came and with it a huge wave of absolute, pure and utter exhaustion. Like, kept-nodding-off-in-the-chair-while-I-was-getting-my-hair-done exhaustion. 

In this situation, it was absolutely the right call for me to trade my gym session for a walk on the trail. I was still getting movement in, but movement that actually added to my energy instead of depleting it further. 

Don’t get me wrong, skipping the workout is not always the right call. 

For example, if you miss your workouts 5 times a week because you’re a...

I just came back from a 7-day cruise and on the last night my friend Jose asked how disciplined I felt like I was during the trip. 

I said, “I don’t know that ‘disciplined’ is the right word.” Discipline in this context implies willpower, sacrifice, and strict rules. That really doesn’t describe my experience on board. 

The right word? Mindful. Here’s how this looked in practice…

Mindful of my hunger and satiety cues.

With lots of all-you-can-eat buffets it would be easy to go overboard (pun intended). So I regularly asked myself if I wa...

This week I did something I almost never do on Instagram. I called someone out. Well not just someone, I called out a fellow weight loss coach who I actually highly respect and admire (and who has 974k followers). 

In his post, he claimed experts that talk about the connection between cortisol (and other hormones) and weight gain are lying to you and just trying to scare you into buying their programs. 

His argument? That if cortisol was responsible for weight gain, prisoners of war who are underfed but highly stressed would gain weight. 

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Summary  

Last week we started our conversation about how to become the type of person who still works out when they're tired, who still cooks when they're overwhelmed, who still goes to bed on time even when their favorite show ends with a cliff hanger and all they want to do is hit that 'next episode' button.

The long and short: how to develop the skill of discipline. 

We got into some really interesting conversations last week around just the first 3 tips, so click here to take a listen before jumping into part 2!

4. They b...

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Summary 

We're 4 weeks into 2023 and I know when a new year starts we set our eyes on who we want to become.

But we sometimes forget that in order to evolve into the next version of ourselves, we have to let go of the parts of us that don't serve us anymore and that are keeping us stuck. 

To be clear, this is not about judging ourselves for past mistakes we made or past versions of ourselves that no longer resonate with us.

This is about showing gratitude to those parts that helped us at one point in our lives, and lovingly r...

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Summary 

99% of the women who come to my practice have tried every diet under the sun. They’ve tracked their food, cut carbs, timed their meals, and they are exhausted.

Exhausted from the trial and error, exhausted from getting their hopes dashed, exhausted from being unhappy in their skin.

That’s where I come in. To shed light on why their past attempts haven’t worked (hint: your body is not broken) and to pave a new path that puts an end to yo-yo dieting for good.

So if you’re wondering why the scale isn’t budging, allow me to ex...

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Summary 

Do you ever just wish you could have a little coach in your pocket, answering any nutrition or fitness questions that come up to help keep you on track??

Well... welcome to Kat's Coaching Corner!

Last week, Tanya (the influencer I work with) and I did a Q&A on her page and ya'll loved it! And so the Coaching Corner was born.

Each week I'll be posting a questions sticker on my Instagram stories to help clarify and support you on whatever journey you may be on.

Then I'll be bringing the best questions to the podcast t...

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Summary 

Last week we dove into the first 5 action steps you need to take to boost your metabolism and make weight loss easier.

If you haven't checked that out already, click here!

If you did, you're ready to dive into part 2...

6. Choose strength training over cardio.

In part 1, I mentioned that restoring the glucose reserves in your muscles is a big part of your post-exercise metabolic boost. Meaning, you want to prioritize workouts that use up a lot of glucose, requiring more work from your body to restore them. 

And wit...