FitKat Studio Classes

🔥 ZONE TRAINING = HEART RATE CHEAT CODE!!!🔥

We’re pushing your heart into the RIGHT zone on EVERY drill — using speed, resistance, or BOTH!
Your zones (based on YOUR individual heart rate):

🟢 Moderate – 70-80% (let’s build that engine)
🟡 Hard – 80-90% (feeling spicy)
🔴 Max Effort – 90-100% (everything you got💀)

~ For Classes You can Use a:
🔥Treadmill 🔥Elliptical
🔥Cycle 🔥Rower 🔥Outdoor Running or Biking!!!!

Before signing up, You get
🤩👉 3 FREE CLASSES to start — no excuses!!!

Let’s get You Started at
👉 www.FitKat.app 👈
Trust me ~ 😉 You won’t be disappointed.

~ For most healthy adults, including fitness enthusiasts and coaches, aim for
🌟”at the minimum” 150 minutes of moderate-intensity aerobic activity per week (or 75 minutes of vigorous) plus muscle-strengthening activities on 2 or more days.

☝️🤓 This is the core from CDC, ACSM, and
❤️American Heart Association guidelines. It supports cardiovascular health, strength, mood, energy, and longevity without overdoing it.

~ Breaking It Down Practically ~

🔥 Cardio (Aerobic): 30 minutes most days (e.g., 5 days × 30 min) at moderate intensity, like brisk walking, light running or cycling, or your HR zone-based classes (often Zones 2–3 for steady efforts).
You can split it—three 10-minute sessions count. For more benefits, build toward 300 minutes/week.

🔥 Strength Training: 2–3 days per week, targeting major muscle groups (legs, core, upper body, etc.). Focus on 8–12 reps per set, with progressive overload. This builds/maintains muscle, supports metabolism, and aids recovery—.

🔥 Flexibility/Balance/Mobility: Add 2+ days (e.g., yoga, Pilates, stretching) for 10–15+ minutes to improve range of motion and reduce injury risk.

🔥 Listen to your body and use HR zones just like FitKat Studio Classes. 🔥Beginners Zone 2 (conversational pace) forms a great base for most sessions. 🔥Intermediate to advanced, mix in some higher zones strategically for progression, but prioritize recovery too.

🙌🤩Take Your Fitness Full-Circle with our
~ Cardio Zone Classes ~ at
👉 www.FitKat.app 👈 You get
3 Free Classes to Start….
You won’t be disappointed, and
we would love to workout with You! ✌️😁

🎬 Here’s to a nice relaxing evening.
Hope you’re doing good and taking care of yourself. 🫶✌️😊 FitKat

~ My Drink ~ Crystal Light Grape Drink 
~ Our Homemade Pizza ~
Crust
Red Sauce
Chopped Chicken Breast
Spinach
Mozzarella Cheese 
Cook
After Cooked ~ put pineapple on while it’s cooling down 5 minutes and🔥Enjoy! 😁

🌟Got together with some friends, who are “FitKat members” too!!! Always love meeting
up & catching up. 🫶😊🦋

Come Join Us and take your Fitness
🙌🤩 Full-Circle with our
~ Cardio Zone Classes ~ at
👉 www.FitKat.app 👈 You get
3 Free Classes to Start….
You won’t be disappointed, and
we would love to workout with You! ✌️😁

💕 Montana Marlar 💕 Lauren Vernola

🔥 LUNGES: Wrong vs RIGHT – Knee Safety First!

Real talk: How’s your knee feeling during lunges? 👀

👎 The WRONG way = knee collapsing inward, unstable stance, weak core → major stress on those joints (especially if you’ve got past injuries).

👍 The RIGHT way = knee tracks over foot (no caving!), strong upright posture, stable foot + glute power. Protects your knees while building serious strength!

🦾 Proper form isn’t optional — it’s how we train smart, stay injury-free, and keep progressing no matter our age or history.

🙌🤩Take Your Fitness Full-Circle with our
~ Cardio Zone Classes ~ at
👉 www.FitKat.app 👈 You get
3 Free Classes to Start….
You won’t be disappointed, and
we would love to workout with You! ✌️😁

🔥 UPPER BODY BLAST 🔥
Push, pull, and build that strong, confident body with me! 💪

This quick, effective circuit hits your chest, back, shoulders, triceps, and core — all in one fire session.

Perfect for busy days when you just need to feel powerful.

🔥Full Workout:
• Chest Press + Glute Bridge
• Bent Over Rows
• Tricep Kickbacks
• Overhead Presses
• Plank
Reps: 8-12
Sets: 3-4
Rest: 45-60 sec

Save this for your next strength day! 🦾

🙌🤩Take Your Fitness Full-Circle with our
~ Cardio Zone Classes ~ at
👉 www.FitKat.app 👈 You get
3 Free Classes to Start….
You won’t be disappointed, and
we would love to workout with You! ✌️😁

🔥 CORE is EVERYTHING! 💪
If you’re training cardio, lifting, or just chasing that strong, stable body — your core HAS to be ON.

🔥This FREE 30-Day Core Plan is your new secret weapon!

✅ Planks, Russian Twists, Dead Bugs, Mountain Climbers & more
✅ Clear form cues + rep guides
✅ Gym OR home friendly

🔥Pro tip🔥
Hit core every OTHER day so your abs & back actually get stronger (not weaker). Your body will thank you!

🙌🤩Take Your Fitness Full-Circle with our
~ Cardio Zone Classes ~ at
👉 www.FitKat.app 👈 You get
3 Free Classes to Start….
You won’t be disappointed, and
we would love to workout with You! ✌️😁