Katie Mitchell - Personal Training + Health Coaching (2026)

04/07/2022

Built + Balanced officially starts tomorrow!!!!

If you've been looking for a workout membership that is efficient, effective, and fun, this is it.

B+B is a program built to be sustainable for the long haul. No more all-or-nothing mentality, no more spending hours in the gym, no more unrealistic "6 weeks to 6-pack abs" programs.

Join now to get 5 workouts/week delivered straight to your phone via the PT Distinction app.

Choose from home or gym workout options, and see video demonstrations of every exercise.

You'll also get access to the knowledge vault - a growing collection of resources on a variety of topics including how to build a meal, how to choose weights at the gym, and how to create new habits.

Head to the link in my bio to join and secure your founder's price of $24/month. Want individualized exercise form checks on a weekly basis? Check out the VIP option.

13/05/2022

If you've been around here long enough, you know how much I love boundaries. And you know how I don't think we can experience true health without them.

The tricky thing about boundaries is that we have to push back against our people-pleasing tendencies. The people-pleaser in us tells us we have to say yes. That being a good person means always doing what other people need us to do.

To clarify, I don't agree with a lot of what I see floating around the internet lately. The idea of only doing what serves you. The idea that we should always be putting ourselves first.

That being said, boundaries help us create space for the things that are most important. Check out 3 reasons why you need boundaries ⬇️

1️⃣ Boundaries are kind - Boundaries are more than just saying no. Boundaries let other people know what is and isn't okay. Communicating this clearly gives other people the chance to respond appropriately. How can they give you what you need if they don't know what you need? Clear expectations make things easier.

2️⃣ Boundaries protect your energy - Setting boundaries with people and with your time is a great way to protect your energy (physical and emotional). Too much time and thought is spent on things and situations we can't control or that are not truly a priority.

3️⃣ Boundaries allow you to say yes - Boundaries allow you to say a full yes to the things that are most important because you have created space for them. Instead of the important things and people in your life getting the leftovers, they get the best, which is how it should be. And guess what? You are one of those important people. So, you get the best you too!

Tell me below, what has setting boundaries allowed you to do that you couldn't do before?

06/05/2022

What do we do when we feel like there isn't enough time in the day to get everything done?

Read on for my favorite time management hacks to get your to-do list done and create more time in your day for you.

1️⃣ Become aware - Have you ever tracked your time for a week? Or even a day? Try it out. I bet there will be insights gained. Things to look out for: When are you most productive? How do you tend to procrastinate? How much time does it actually take to do a certain task?

2️⃣ Turn off notifications - Do not disturb mode is your friend. Turn it on, resist the urge to check your phone, and get one thing on your to-do list done. One of my favorite things to do is turn off notifications and put my phone in a drawer. Add a favorites list of people who can still call you if you are worried about emergencies.

3️⃣ Work in short, focused increments - Check out " The Pomodoro Method." You work for a very focused 25 minute interval followed by a 5 minutes break. Repeat.

4️⃣ Easy wins - Feeling overwhelmed? Focus on completing the easiest thing first. This will build your confidence and get you moving. Confession: I definitely write something down that I've already done just so I can cross it off 🙊

5️⃣ Know when to stop - Life is meant to be a balance of work and rest. Part of that is knowing when you are done for the day. Rest needs to be prioritized as much as work, so choose 1-2 activities you know refill you, and schedule them in.

What time management hack will you try this week?

29/04/2022

Coming back at ya with another tip from Atomic Habits. Yes, I'm reading it again. I finally bought the hard copy instead of using the ebook.

Let's take a look at temptation bundling. Put simply, this means pairing something you have to do with something you want to do.

Examples include:

Saving your favorite podcast to listen to as you do dishes.

Watching the an episode of a good show while folding laundry.

Exercising before going to pick up coffee.

The idea is to create positive associations with the thing you have to do, but often procrastinate doing. Pretty soon you will associate doing dishes with listening to a specific podcast that you love.

I will say, don't do this with everything. Don't turn every simple pleasure into an opportunity to multitask. Just choose a couple habits that cause a lot of guilt or stress for procrastinating or not doing. Then find a way to make it more enjoyable!

Do you temptation bundle? I used this concept when Isla was up a lot for night feedings. It was a bit different since feeding her wasn't something I would procrastinate doing or leave undone, but same overall idea:

By watching one of my favorite shows on my phone only during night feedings, I began to view being up at 2 a.m. as a (somewhat😏) enjoyable experience!

18/09/2021

Most of us know daily movement is extremely important, but raise your hand if you still find it HARD sometimes 🙋‍♀️ ⁣
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I know it's not just me.⁣
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Check out these 3 tips to get the workout in even if you don't feel like it:⁣
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1️⃣ Remove the barriers - What are the things getting in your way? Some examples include the energy it takes to change into workout clothes, feeling like you don't have a space to exercise in, or not having a plan. Identify your main barriers, and address them.⁣
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2️⃣ Commit to 5 minutes - Challenge yourself to show up and complete at least 5 minutes of movement. Almost every time, you'll decide you want to keep going.⁣
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3️⃣ Call yourself out - We all make excuses, so no need to beat yourself up, but call yourself out kindly when you notice this happening. We can come up with a million reasons why we "can't," but are those reasons actually true?⁣
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Give me a 💪🏼 in the comments if you plan on moving your body this weekend!

08/07/2021

How you view something makes all the difference. ⁣
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If you find yourself quitting new habits over and over, check out 3 mental shifts you may need to make to stick to your goals:⁣
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1️⃣ Movement as punishment → movement as celebration: This one is for you if you find yourself working out to "make up" for the weekend, or to change something you think is flawed. Creating a solid habit of movement is more difficult if you are viewing it as punishment. Instead, try viewing it as celebration of your ability to move and what your body has done for you.⁣
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2️⃣ Focusing on intensity → focusing on sustainability: Going all out may produce some changes short-term, but the most important thing is to consider how sustainable your new habit is. This is where dropping the all-or-nothing mentality and choosing something realistic for your current schedule is key.⁣
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3️⃣ Viewing self-care as selfish → viewing self-care as generous: If you identify as a people-pleaser or a caregiver, you may view self-care as selfish. Let's try to shift that mindset. Self-care is generous, as it allows you to show up in your life (for yourself AND other people) with more energy and presence.⁣
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Which one will you work on? Let me know below!

24/06/2021

Prioritizing your health doesn't always mean adding things in. Sometimes it's all about getting rid of the excess and creating space in your life. Periodically, it's good to take a look at how you are spending your time and edit your life down to what is important, necessary, and/or life-giving.⁣
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Is a life edit in order? Let's take a look at 3 signs you may need to edit your life:⁣
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1️⃣ You are almost always multitasking - I hate to break it to you, but it's been researched that we cannot multitask as well as we single task. Not only that, but constantly multitasking is not sustainable in the long run. It will burn you out.⁣
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2️⃣ You've lost sight of what you actually like to do - I still remember a time 3 years ago when my husband asked me to name my hobbies and I couldn't. I had spent so much time just doing what I had to do, that I couldn't even remember the last time I had spent time on something just because I wanted to.⁣
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3️⃣ You are stressed and overwhelmed more often than not - Stress and overwhelm happen, but they should be the exception to the rule, not the norm. Don't believe the lie that everyone is stressed, so it's normal. Just because something is common, doesn't mean it's normal.⁣
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Which of these 3 signs resonate with you? DM me or comment below to let me know which one, and I'll give you one step you can take to address it!

07/10/2020

What if your body is the only one you get?⠀
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Welpppp, it is. So spending time hating it and punishing it is not a productive use of time.⠀
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Your body is amazing. It carries you from place to place, it allows you to experience life, and it has the ability to change and adapt based on the demands you put on it.⠀
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Instead of viewing your body as something to punish and beat into the shape or size you want it to be, you can celebrate what it has done for you. Where it has taken you. Where it will take you.⠀
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When you exercise, do it from a place of caring for your body and wanting to treat it well. When you eat, do it to fuel your body so you can do the things you want to do.⠀
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This is way more powerful than eating "right" or exercising "enough" because you "should." ⠀
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Tell me below, what is something amazing your body has done for you?

16/07/2020

Do you want to live a healthier life, but are scared you won’t be able to do ALL the things? ⠀
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That’s how I felt a couple years ago. Everything I decided to try (working out regularly, meal planning, waking up earlier) felt like just another thing on the to-do list. ⠀
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I was already burnt out, so how on earth was I supposed to add on more? ⠀
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I did these things without intention, just so I could check them off the list and feel better about myself temporarily. ⠀
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Real change didn’t happen until I started doing the deeper work too. ⠀
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Here is what really made a difference:⠀
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💫 Learning what true self-care looks like⠀
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💫 Recognizing that things don’t have to be perfect to be good ⠀
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💫 Working out for my mental/emotional health instead of to look better ⠀
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💫 Eating to nourish my body instead of just avoiding “bad” food ⠀
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💫Using my morning routine to create space instead of viewing it as taking up space ⠀
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💫Realizing the stories I tell myself aren’t always true⠀
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This can happen for you too, no matter how busy you are. ⠀
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Working on your health and wellness can be integrated into your existing lifestyle instead of piled on top of everything else. ⠀
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Want to learn how? I have a coaching spot with your name on it. Head to the link in my bio to apply for a free call to see if we would be a good fit to work together. ⠀
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16/07/2020

DOES WORK-LIFE BALANCE TRULY EXIST?⠀
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I’m not sure we can ever achieve perfect balance in our lives. However, I definitely think we can work to make improvements in this area.⠀
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Working in healthcare, or any other helping profession, is hard. It can be really difficult to keep work at work, and to feel any semblance of work-life balance. ⠀
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So how do you start to improve your work-life balance?⠀
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1️⃣ Recognize the problem - Do you even have a problem in this area? If so, recognize it and verbalize it out loud. ⠀
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2️⃣ Stand by your boundaries - Decided you aren’t going to answer an email at 10 pm? Don’t answer it. Chosen not to engage in workplace gossip? Don’t engage. Creating and sticking to boundaries is hard work, but so important.⠀
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3️⃣ Point out the positives - Find yourself constantly complaining to your friend/roommate/significant other about work? I think it’s totally okay to vent to trusted people, but try to also share a positive from your day. I started trying to do this about a year ago, and it really was a game-changer. ⠀
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4️⃣ Find other interests - Do you just work, come home, and repeat? Try to think of at least one other activity you are interested in. It could be an old interest, or brand new hobby. Commit to spending time on this activity, but make sure it is a realistic amount of time for you. ⠀
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What does work-life balance mean to you?⠀

09/07/2020

Not everything is your responsibility. ⠀
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For those of us with people-pleasing tendencies, the line between personal responsibility and another person’s responsibility can get pretty blurry.⠀
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When this tendency plays out at work, it can lead to burnout. ⠀
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Here’s the thing. You are not responsible for other people’s actions or emotions. Let me repeat that. You are not responsible for other people’s actions or emotions.⠀
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You ARE responsible for how you treat other people. So don’t take what I said above and use it as an excuse to act however you want. ⠀
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Just try to remember the difference between treating other people well and feeling like you are responsible for managing their behaviors and mood. ⠀
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In addition to how you treat others, you are responsible for how you treat yourself, how you spend your time, and your own thoughts and attitude. ⠀
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That’s a lot to be responsible for, right?? So don’t add in all that other stuff. It gets really tiring, really fast. ⠀
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Drop a🙋🏽‍♀️below if you’ll be working on this with me.⠀

Katie Mitchell - Personal Training + Health Coaching

04/07/2022

13/05/2022

06/05/2022

29/04/2022

18/09/2021

08/07/2021

24/06/2021

07/10/2020

16/07/2020

16/07/2020

09/07/2020

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