Katie - Fitness Concierge

01/03/2025

Produce guide for March

05/02/2025

Produce guide for February.

26/01/2025

As someone who lives for that pre-workout pump, I'm beyond excited for EDGE to drop. This ain't your average pre-workout – we're talking explosive energy, laser focus, and the power to push past your limits. Sign up for the Kickstarter launch and get ready to dominate every single workout.

01/01/2025

Happy new year! Hopefully 2025 will be a good one.

#2025

25/11/2024

I pride myself on 90% of the workouts I design being roughly 45 minutes and 10% are between 50 and 60 minutes. I always do each workout atleast 1 time to see how long it lasts.
This workout would have been a few minutes shorter if I didn't have a little dance party between sets, and I didn't switch my weights a million times.

I have designed an online training program for busy professionals or parents. Every workout can be done in under 60 minutes. Most in 45 or less. Shoot me a message for more info.

07/10/2024

Unilateral training trains each side separately. I always start with my right side (ie my weak side). One of the goals of unilateral training is to fix muscle imbalances. You want to cater to your weaker side so that it becomes as strong as your "good" side.

03/10/2024

I wear a fitness watch. I keep track of my steps, use it for every single workout, and track my hikes. But, did you know that fitness watches are normally wrong about how many calories you burn?
Studies have shown that there is atleast a 27% margin of error in the watches calculation of calories. A few studies even found up to a 93% margin of error.
Even tho it’s not accurate I use mine and track all the data because I like numbers. I like being able to compare the things that my watch tracks.
The calories that it says you burned during your workout to affect your nutrition. When your macros are calculated the amount of daily activity and exercise you get is already factored into your numbers.

09/09/2024

They always say that motivation is all you need in order to be successful.
Today motivation got me to the gym, willpower kept me here. The baby went to bed late, which means I went to bed late, my bronchitis has been fu***ng with me so I was up a couple times throughout the nite, among other things. All I could think about is going home, eating breakfast, and possibly going back to sleep.
I believe that it takes 4 things to truly be successful.

Motivation:

The spark: Motivation is the initial drive or inspiration that pushes you towards a goal.

It's the "why" behind your actions.  
Can fluctuate: Motivation can wax and wane depending on external factors or emotional state.  

Determination:

The resolve: Determination is a steadfast commitment to achieving a goal, even in the face of challenges. It's the "I will" that keeps you going.  
Resilience: Determined individuals are more likely to bounce back from setbacks.

Grit:

The endurance: Grit is a combination of passion and perseverance. It's the ability to maintain long-term goals and push through obstacles over time.  
Consistency: Gritty individuals are consistent and don't give up easily.  

Willpower:

The self-control: Willpower is the ability to resist temptation and control impulses. It's the "I can" that helps you make tough choices.  
Limited resource: Willpower is often seen as a finite resource that can be depleted.  

In summary:

Motivation is the initial spark.  
Determination is the unwavering commitment.
Grit is the long-term perseverance.  
Willpower is the self-control.  

01/05/2024

22/01/2024

There are many supplements available. As you scroll instagram or tiktok you'll see people talking about how you "need" XYZ in order to accomplish your goals. Most supplements aren't as magical or necessary as social media likes you to believe.
Over the years I have used fat burners, metabolism boosters, supplements for my brain, my gut, I've tried many different things. But, as time has gone on and I have done more research on them, there are only 3 products I continue to use. Creatine, protein powder, and BCAAs.
Creatine helps with:
Increased Muscle Strength and Power
Muscle Mass Growth
Improved High-Intensity Performance:
Enhanced Cognitive Function:
Therapeutic Potential

BCAAs help with:
Muscle Protein Synthesis
Reduced Muscle Soreness
Energy Source During Exercise
Prevention of Muscle Wasting
Improved Exercise Performance

Protein Powder helps with:
Muscle Repair and Growth
Weight Management
Convenient Protein Source
Nutrient Timing
Improved Muscle Recovery

**Note: If you feel like other supplements are helping you reach your goals, great! You don't have to stop because I said that they are unncesary. And on the opposite side, if you don't want to/can't use any of the supplements that I reccomend then that doesn't mean you'll have a harder time reaching your goals either. **