Welcoem to posts!!
in the future - u will be able to do some more stuff here,,,!! like pat catgirl- i mean um yeah... for now u can only see others's posts :c
Embracing the FEMININE ✨👑 & it's never felt so sweet. 🥹 I shared on my story some days ago that l've made a very beautiful shift into my feminine energy... something that I felt very disconnected from for the past decade.
After sharing, I was overwhelmed by the amount of women expressing they were struggling with the same thing and asking for support. So here we go, I'll start sharing little whispers of my journey into my feminine, hoping it can inspire and nudge you along into yours as well 🫶🏽
intuition first, always. ✨ The body always knows. And the feminine becomes unstoppable when she listens to it and follows its directions.
A feminine woman knows that her intuition leads the feminine on the fastest way to her desires.
She knows that she doesn't need to come up with a decision right away. She honours that 'yes/no/yes/no. Gives herself time to feel into all of it.
Knows that she can take all the time to decide.
The more she trusts that she is always being led, the safer she will feel and the more joy she will feel on her journey into the unknown.
She knows that following her intuition will become easier with practice.
Following her intuition is a practice of sitting still and allowing the answer to come through.
She knows that the right answer will always come to her. And then she acts on that.
She asks herself frequently: What feels true to me? ✨
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Okay yes, I am traveling again 🤪 can you guess where I am now? 🙇🏻♀️
The past year I haven’t felt like eating much meat. Old Katie would have force fed myself all the meat because proteinnnn but now I am listening to my body and allowing myself to only eat what I feel my body is asking for. Lately… mostly vegetarian 😋 soooo I am adding a daily vegan protein shake after I train so I am sure I’m also feeding the muscles babyyy 💪🏽 I’m OBSESSED with this vegan protein from @1upnutrition of course. It mixes really smooth and has yummy flavor. I looove. I literally brought an entire suitcase full of supplements with me on this travel so I am sure not to run out like last time 😛
If you’re curious to try my fave protein you can try at a discount (and it supports me a lot when you use my code!) the code is KATIE20 ❤️ for 20% off and it works every time you shop. Yay! Win win. Let me know any questions you have below 👇🏽
Ps… red IS my color 😘💋🌹🌶️
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Hi friends! My new WEDDING PREP series is now LIVE!! Episode 1 launched this morning— THE GAME PLAN + HOW I’M LOSING FAT FOR MY WEDDING
Watch now! 👇🏽👇🏽👇🏽
https://youtu.be/sKvtte9KLoE
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Someone asked me to do a food comparison of “building v cutting”… showing my “bulking breakfast” versus my “cutting breakfast”, for each meal, to compare the difference.
Here’s the problem with that and I think it’s so important to note for everyone!!
IT’S NOT THAT BLACK AND WHITE. I wish it was! If it were that simple, everyone would be walking around with six packs!
Nutrition is easily the hardest part of weight loss, and it’s because it’s so individualistic. The perfect fat loss plan looks different for everyone. Some people need more carbs, others need more fat; some people bloat with certain foods, others don’t. Some people thrive with intermittent fasting, others don’t.
There are definitely guidelines for everyone to follow to get them started but a lot of it comes with self discovery for each of us. For me, I find fat loss easiest when I track my macros and carb cycle. Some days, my breakfast is the same whether I am in a building phase or cutting phase. Other days it’s different.
I don’t want to post comparisons of food because I never want to give you the idea that if you eat what I eat, you’ll look like I do. Some cuts i have done I was able to eat 250g carbs per day, every day and lose weight. Other cuts I had to go as low as 115g per day. The body changes, every cut is different.
I know it’s SO confusing, and I’m here to help! Drop your specific nutrition questions below and I’ll answer them in the coming weeks with captions.
You got this!!! We’re in it together besties.
Here is some breakfast inspo for you. The one thing I ALWAYS have before I eat in the morning is my probiotic vegan greens from @1upnutrition 🤤 they are my FAVE they keep me regular (💩🙃) and i notice a huge difference when I don’t take them.
Code KATIE20 will always save you an extra 20% on all of their products, on top of any other promo they are running.
DROP Q’S BELOW 👇🏽👇🏽👇🏽
Xo
Katie
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If you are feeling lost, depressed, unhappy…
First, understand that everyone experiences it at times. I believe it is actually a GOOD and HEALTHY thing to notice. Sometimes we need to get lost in life in order to realign to our divine path and purpose.
Your life around you, the people around you, your mindset, your happiness… is a direct reflection of the energy you’re putting out. The world will match you where you are. So the best thing to do if you find yourself unhappy with your life, is to turn INWARDS. Work from the inside out. Start with the basics.
First — Make sure you’re physical body is well cared for. Getting optimal sleep, nutritious food and water, daily exercise.
Second — Your mind and spirit. Meditating or spending some time alone, reflecting and being present. This could look like journaling, going for a walk, listening to music, dancing around the house… something where you are brought into the present moment of your life, just you.
Third — Your relationships. The best thing you can do when you feel depressed is to show up for the people you love. Make a conscious effort to connect with them, even if it’s a simple phone call. Putting an effort into relationships will undoubtedly make you start to feel more connected.
So the mantra for today is this… say it out loud to yourself 👇🏽
“Good things find me because they align with the energy I put out into the world.”
HAVE A HAPPY DAY!!! 🍊🧡🌞🍑🐯
#mindset #mentalhealth #mantra
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A tip for those who get overwhelmed when it comes to fitness…
Start small. Begin with small, manageable changes that you can sustain day to day. These teeny tiny habitual changes done over time will accumulate to a MASSIVE shift. Don’t try to do everything all at once! Remember it’s not a sprint, it’s a marathon.
I’ll give you an example. If you’re trying to eat healthier, start by simply cutting out or reducing sodas. Once that tweak becomes easy and natural for you, add another change, like eating out only on weekends. Once that becomes second nature, add another change… maybe you commit to a 30 minute jog or walk one day a week. And when you’ve mastered that, make it 2 days per week. Get the jist? Slowly increase and add changes as you conquer them.
Small adjustments like this done over time will result in a complete LIFESTYLE TRANSFORMATION, and one you will likely learn to LOVE.
So don’t overload yourself with tons of changes all at once; remember you need to actually ENJOY each adjustment as you make it. That’s the only way to make it stick!
Xo
Katie
PS— the sun is out in San Diego!! ☀️ getting my warm up and stretching done outdoors before I crush legs today 😛🫡 filming a new glute killler for you to try.. will be tough!
PSS — the drink in my shaker of course is my @1upnutrition CREATINE + PREWORKOUT mixed together. My fave!! Code KATIE20 if you want to try. 😚
#workouttips #fitnesstips #fittips #fitnessinspo #beginnerfitness #workoutroutine #beginnerworkouts
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WHAT I EAT IN A DAY… rest day edition! ✨💪🏽
Why do we need rest days? What is the point? I take 1-2 full rest days per week. When I am in a deficit, I usually couple one of these rest days with my highest carb day, or my “refeed” day. Recovery can make or break your results. Your progress actually happens while you recover; your body repairs itself while you sleep and rest. Recovery is just as important, if not more important, than your actual training. Crazy, right? Don’t skip them!
Here is what I ate my most recent rest day.
☀️ UPON WAKING: My @1upnutrition probiotic greens drink + kickstart! (Code KATIE20)
🥑 BREKKY: 2 eggs, hash browns, black beans, fresh fruit, oat milk honey latte.
⛅️ MID MORNING: Herbal tea & morning walk.
🌈 LUNCH: Salmon Lemon Roll, edamame, miso soup.
🥝 AFTERNOON SNACK: Chocolate chip cookie from @batchbox
🍹AFTERNOON: Pure rebuild Creatine & glutamine (code KATIE20 @1upnutrition)
🥰 DINNER: Spicy chicken fried rice.
😴 BEDTIME SNACK: Cottage cheese, berries, honey (not pictured — oops!)
✌️Pssst!! All my NEW YEARS CHALLENGE clients should have their programs by now! If you don’t have yours, hmu!
🤙 PSsssst! It’s not too late to join us! I’ve left the sign up link on my site for you if you still want to hop on and get your DREAM BOD with us!!
Xx 🙇🏻♀️
#whatieatinaday #whatieat #fdoe #fulldayofeating
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For those who get intimidated by the gym, keep reading, this one is for you!
Two days ago I went to a new gym.
I was nervous and intimidated walking into this new gym for the first time, not knowing anyone, not familiar with the equipment, etc. We've all been there.
While stretching and waiting for my friend to arrive, I thought I saw her walk in. I embarrassingly jumped up and full blown overhead waved to this stranger, but it turns out it wasn't her! Had to play that off real quick
Soon after that moment, I walked straight into a squat bar with my forehead while someone was using it, I miscounted my barbell plates, I lifted heavy with poor form, and the overhead lighting accentuated my headlights through my white top for all to see a
All this to say... I've been lifting for almost 10 years. I still get nervous. I still get intimidated. I still lift with poor form sometimes. I still have embarrassing moments in the gym.
You're not alone! And most likely nobody even noticed & but just thought I'd share so next time you know you're not the only one.
Love ya!!!
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Am I always positive? No.
Am I always happy? No.
Am I always satisfied? No!
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Reminder to take social media for what it is. Use it to learn, share, laugh, support, shop, be inspired.
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Don’t be mistaken: every single “perfect” person you follow on here is also struggling. They are people, they are humans. Experiencing human things. They are sharing their best, and why should they not? But don’t forget that you’re only seeing a fraction. A tidbit of themselves that is perfectly manicured, edited, crafted and strategically delivered to you in a bright shiny package… no matter how effortless or real it seems. So take it and use it for what it is— because it CAN be great and useful and can make our own lives better. But be sure to protect your spirit in the process. Put down the screen once in a while and soak up what’s actually in front of you. You’d be surprised how nice the life around you ACTUALLY is… and that’s not filtered!
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Xo love you!
Katie
PS if you like this type of stuff, you’d enjoy my emails even more! Link is here to become my email buddy:
manage.kmail-lists.com/subscriptions/subscribe?a=T…
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Taking from now until JAN to rehab my metabolism. Eat. Rest. Lift. Build. So by the time JAN rolls around and I’m ready to lose fat for my wedding…. I’ll have a TON of calories and energy to work with. Healthy metabolism is the best metabolism! Make sure you take care of yours. 🫶
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WORKOUTS, FIT TIPS, HEALTHY FOOD, HAIR GROWTH & VLOGS.
WELCOME! I started my channel to help inspire everyone at all fitness levels to get up, get moving and reach their goals! I love taking complex fitness concepts and breaking them down in a way that's easy to understand and apply.
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Connect with me on IG: @cutekatiebug // @corioactive // @coriofit