Kara Ludlow

01/02/2022

Committing to healthy habits for the New Year? In my experience there are a few keys that make all the difference for long term positive changes…

1️⃣ Planning ahead. Want to cook meals full of protein, healthy fat and colorful fiber-rich veggies? My clients who look at their week, make a list and grocery shop are way more likely to actually consume more nutritious food than those who wing it. Take a few min at the beginning of the week and make a soup, roast a chicken, hard boil some eggs…do something that will make your life easier during the busy week.

2️⃣You want to count something? Instead of calories or macros, count colors! Aim for 9-13 different veggies (and 1-2 fruits) per day and you’ll feel so good and be so full of fiber, vitamins, minerals and phytonutrients, you won’t even think about wandering into the pantry…

3️⃣Fall in love with the journey. This is SO important. Health isn’t about holding your breath through another diet. Find inspiring, flavorful recipes you love and crave. is a great resource for nutrient-dense, delicious recipes. Invest in kitchen tools that make cooking fun, easy and accessible. Get yourself some workout clothes that make you feel amazing so you look forward to wearing them and seeing what your muscles can do.

You can’t shame your body into good health. Take it slow, pick one thing to work on first until it becomes habit and move on to the next. Celebrate the small wins. Always looking forward! Always a chance to make a different choice at the very next meal. Cheers to 2022!! 🎉

12/13/2021

12/11/2021

Apple Beet Arugula Salad with Champagne Vinaigrette cooking demo this morning ! So much fun connecting with our members and showing off this delicious holiday salad. I even made some arugula and beet converts today 😀. Up your salad game with nutrient-dense ingredients like pistachios rich in vitamin B6 and antioxidant-packed arugula.

12/10/2021

Come say hello and sample a delicious, colorful salad you’ll want on your holiday table or even in your regular weeknight rotation!

12/06/2021

All are welcome, I'd love to see you there!

Join our dietitian in Gig Harbor this Saturday after Boot Camp for a food demo and tasting! This is a salad you'll want on your holiday table or to elevate any weekday dinner!

11/11/2021

Did you know that I work with both members and non-members of Innovative Fitness? I specialize in personalized nutrition, and my clients report fewer cravings, more energy, and feeling more in control of their food choices- so empowering this time of year for sure!

If you are struggling with fatigue, stubborn belly fat, digestive symptoms or just need to figure out what to make for dinner, I'm here for you!

I simplify the science of nutrition for my clients and develop a plan that works for any lifestyle- whether you're a busy mom or traveling executive. Please reach out if you have questions or are ready to commit to better health through nutrition:

11/03/2021

Shout out to our fabulous neighbors at Emerald City Smoothie Gig Harbor, who are now offering 🥑 🤩 Both green and chocolate smoothies are revamped with Innovative Fitness - Gig Harbor clients in mind and specially formulated for blood sugar balance and keeping you full and satisfied for hours. Ask for the Innovative or IF Chocolate Fix 💯

10/31/2021

Happy Halloween 🎃 If you find yourself surrounded by sugary treats and today feels challenging…stop trying to muster more willpower and eat something. Eat protein, colorful fiber- rich veggies to fill you up and satisfy that craving for fall flavors. Here’s one idea…A pan of roasted delicata squash will last you several days and is unbelievably naturally sweet…add sautéed baby kale in a TBSP of avocado oil and a Aidells chicken sausage. 5 min meal to feel satisfied and makes it easier to make mindful decisions later today…

10/30/2021

Had so much fun teaching this morning at Innovative Fitness - Gig Harbor ! We talked about the science behind balancing blood sugar, eating the 🌈, what to do about snacks, the importance of sleep, electrolyte replenishment and sampled some dark chocolate. 🍫 I couldn’t love my job more. It is a privilege to partner with someone on their health journey and I’m so pumped for this group and for them to look and feel their best.

10/26/2021

🤩INNOFIT SPOTLIGHT🤩

This is Kara - our Registered Dietitian

She is from Gig Harbor.. spent the last 7 years in San Diego☀️ and now she's back!

⚽️Kara played club and high school soccer in Gig Harbor. She ran the Honolulu Marathon and has run many half-marathons. She is excited to jump into class at Innofit!

Why do you love working at Innofit?
"I am inspired everyday by people actively working to create health in their bodies through fitness and nutrition."

Kara is a DANCE MOM! 💃

Favorite Food: Pizza 🍕
Favorite Exercise: Yoga
Least Favorite Exercise: Lunges

Nutrition Advice:
"There is no substitute to fueling our body with whole foods - you cannot supplement, medicate or exercise your way out of a highly processed diet."

10/25/2021

DrinkLMNT products have arrived! Just add water…these handy, portable sticks provide necessary electrolytes to prevent an imbalance and all the symptoms that go with it…headache, muscle cramps, fatigue, etc. Innovative Fitness members sweat like crazy through their workouts and when they follow a whole foods diet like I recommend, they can be at risk of electrolyte imbalance.

Unfortunately, processed foods provide the majority of sodium intake for many Americans, and along with that is refined carbohydrates that cause elevated glucose and insulin levels and a host of health problems. Sodium gets a bad rap, especially with the new FDA guidelines, but sodium itself is not the problem.

Straight electrolytes without the sugar is what you’re looking for when ditching packaged, processed foods and sodium intake is possibly too low. Something to think about!

Stop in and pick up a single serving or 12-pack today and feel the difference.

10/20/2021

Are you in the Gig Harbor/Tacoma area and looking for some healthy eating accountability, in-person fitness training AND an awesome community? is launching a challenge starting next week and we would love to see you here! As the resident dietitian, I’ll be sharing healthy eating guidelines and lifestyle practices with the group to help you reach your goals. No crash diets here, but sustainable, daily habits to take you through the holiday season and beyond.

If you’ve been waiting for the right time to focus on your health, this is a fantastic opportunity. As always, there is no one-size-fits-all meal plan, and I’m taking new clients if you want to work one-on-one for tailored customization (and have a slight advantage in the challenge 😉).