FitKat Studio Classes

This abs circuit hits every angle.
Save it. 🔥 Do it.

• Number 1 — Dead Bug.
10 reps per side, 3 sets.

🔥 Lie on your back. Right arm up to the ceiling. Left knee bent at 90. Lower your left arm overhead and your right leg toward the floor — opposite arm, opposite leg.
Keep your low back pressed down the whole time.

Number 2 — Flutter Kicks.
30 seconds, 3 sets.
🔥 On your back, hands by your sides or under your hips. Legs long, heels off the floor, kick small and fast without letting your back arch.

Number 3 — Reverse Crunches.
15 reps, 3 sets.
🔥 On your back, knees bent. Curl your hips off the floor and bring your knees toward your chest. Lower with control. Don’t swing.

Number 4 — Heel Touches.
20 reps per side, 3 sets.
🔥 Knees bent, feet down, shoulders slightly off the floor. Reach right hand to right heel, left hand to left heel.

Number 5 — Hollow Hold.
30-second hold, 3 sets.
🔥 Arms overhead, legs long, low back glued to the floor, only shoulders and heels hovering. If your back pops up, shorten the range.

Number 6 — Toe Touches.
15 reps, 3 sets.
🔥 Legs straight up. Reach your hands toward your toes and lift the shoulder blades. Lower without slamming down.

Number 7 — Plank.
60-second hold, 3 sets.
🔥 Hands or forearms under shoulders, body in one line, squeeze glutes, don’t let the hips sag or pike.

• 60 seconds rest between sets. Water between sets. Stay hydrated.
• Do this 2–3 times a week (24 hours apart). Form first. Then add time. Then add reps.

🔥 Train full-circle with FitKat and watch everything get stronger.
3 FREE Classes waiting for you
→ www.FitKat.app
🔥 25 + years experience.
We would love to workout with You!✌️😁

Questions?
Text or Call Us at 719-723-5955
Follow for more.

How often should you eat? 🍽️
Depends on the GOAL. 👀

LEFT 👉 Lose weight all over
RIGHT 👉 Gain muscle + drop body fat %

They’re not the same plan.
Here’s why. ⬇️

🔥 Lose weight all over
• You’re in a slight deficit. 3–4 set meals so you’re not grazing all day.
• Protein at every meal so you stay full.
• Pair it with FitKat cardio 3–4x a week in Moderate zone.
• Fuel 1–2 hours before class so you can actually work — not crash.

🔥 Gain muscle + drop body fat %
• You can’t starve and build at the same time.
• 4–5 meals, protein every 3–4 hours, eat around your FitKat classes.
• Don’t crash calories or you’ll lose muscle with the fat.
• Cardio + lift + protein = tighter, not just lighter.

🔥 Same kitchen. Same classes. Different strategy.

🔥 Train full-circle with FitKat and watch everything get stronger.
3 FREE Classes waiting for you
→ www.FitKat.app
🔥 25 + years experience.
We would love to workout with You!✌️😁

Questions?
Text or Call Us at 719-723-5955
Follow for more.

Your organs don’t stay the same when you do cardio. They remodel.

🔥 1 month—
• Heart pumps more blood per beat.
• Arteries open up.
• Lungs pull in oxygen better.
• Liver starts burning fat.
• Kidneys get more blood flow.

🔥 6 months—
• Heart muscle actually grows.
• Resting heart rate drops.
• VO₂ max jumps 15–30%.
• More capillaries reach your organs.
• Liver and kidneys run cleaner.

🔥 1 year—
• Heart chambers enlarge.
• Arteries remodel.
• Red-cell mass goes up.
• Oxygen delivery takes a big leap.
• Liver and kidney function upgrade.

🔥 2 years—
• Left ventricle gets less stiff.
• Arteries about 20% more flexible.
• Kidney filtration stays protected.
• Organ disease risk keeps falling.
• The fitness stays 15–20% higher.
• That’s not “feeling better.”
• That’s your heart, lungs, liver, and kidneys changing structure.
————————————————

🔥 Train with FitKat and watch everything get stronger.
3 FREE Classes waiting for you
→ www.FitKat.app
🔥 25 + years experience.
We would love to workout with You!✌️😁

Questions?
Text or Call Us at 719-723-5955
Follow for more.

Come Join Us at FitKat Studio Classes…

👋 ~ Hi I’m FitKat,
I teach High-Energy
~ 30 & 60-minute
~ Virtual Cardio Classes
~ On-Demand
~ Anywhere
~ Anytime
that are FUN & Actually Work!

We train in Zones ~
🔥 ~ Moderate 70-80%,
🔥 ~ Hard 80-90%
🔥 ~ Max Effort 90-100%.

In class we do “Drills” to get into our Heart Rate Zones.
~Endurance, ~Strength & ~Speed, using our ~Slow & ~Fast-Twitch muscles to
Burn Fat, Build Muscle & Feel Amazing.

Come check us out!
🌟You get
3 Free Classes to Start!!!

🤩👉 www.FitKat.app 👈

🌟You are in “Good Hands”, and I will definitely keep you safe as well…
I have 👉 25+ yrs experience in Teaching & Training.
CPT, GXI, Nutrition, AED & CPR.

Questions?
Text or Call Us at 719-723-5955

Protein ice coffee in less than a minute.👇
30g of protein. Instant energy.
Day = unlocked.

🔥 This is how I start my mornings when I need something fast that actually fuels me.

🔥 Cold coffee + protein milk = creamy, delicious, and keeps me going.
Simple. High protein. No excuses.

FSC — www.FitKat.app 👈🤩

Different goals = different fruit game.🍓🍌

🔥 Trying to lose weight?
You want high-volume, low-cal fruits that fill you up without wrecking your deficit.

🔥 Berries, watermelon, apples… fiber + water = satiety for almost no calories. Perfect late-night or snack option when every calorie counts.

🔥 Trying to gain muscle?
You need the energy to train hard and recover. Bananas, mango, avocado, pineapple, grapes… more carbs + denser calories to fuel your lifts and support that surplus. Your muscles will thank you.

Same food group. Completely different strategy. 🦾
Fuel for YOUR goal.
Save this + Follow for more Health & Fitness Tips!
————————————————

🔥 Train full-circle with FitKat and watch everything get stronger. 3 FREE Classes waiting for you
→ www.FitKat.app
🔥 25 + years experience.
We would love to workout with You!✌️😁

Questions?
Text or Call Us at 719-723-5955
Follow for more.

Different goals = different carb game. 🦾🍚

🔥 Brown rice vs White rice:
Brown rice is higher in fiber so it digests slower and keeps you fuller longer → perfect for losing weight.
White rice digests faster and is easier to eat in bigger portions → perfect when you’re trying to gain muscle and need extra calories.

🔥Sweet potato vs Regular potato: Sweet potato gives you steady energy + more fiber and nutrients while keeping calories lower → great for fat loss.
Regular potato is more calorie-dense and super easy to load up on → better for building muscle.

🔥 Quinoa vs Pasta:
Quinoa is higher in protein and fiber, so it fills you up without as many calories → ideal for a deficit.
Pasta is easier to eat more of and refuels your muscles fast → ideal for a surplus.

🔥 Oatmeal vs Banana:
Oatmeal is slow-digesting and keeps hunger away for hours → weight loss friendly.
Banana is quick energy and easy to eat when you need more carbs → muscle gain friendly.

Same food group. Completely different strategy.
Eat for YOUR goals.

Save this + Follow for more Health & Fitness tips.

🔥 Train full-circle with FitKat and watch everything get stronger. 3 FREE Classes waiting for you
→ www.FitKat.app
🔥 25 + years experience.
We would love to workout with You!✌️😁

Questions?
Text or Call Us at 719-723-5955
Follow for more.

🔥 Full Body. Zero Equipment. Pure Fire. This is your new go-to circuit from FitKat.

1. Lunges – Step back, drop that back knee, drive through the front heel. 15 each leg.

2. Push-ups – Hands under shoulders, body in a straight line, lower with control. 15-20.

3. Burpees – Down, jump the feet back, pop back up and jump. 10-15. No half reps.

4. Dips – Hands on the long edge of the bench behind you, feet flat, knees at 90° (or extended legs out for advanced),. Lower until elbows hit 90°, then press back up. Keep that torso tall and butt close to the bench. 15-20.

5. Touch Your Toes – Lie on your back, legs lift straight up, reach those arms up and touch your toes. Lower with control. 15-20.

🔥 Beginner-Intermediate: 1-3 rounds.
🔥 Intermediate-Advanced: 3-4 rounds.
Show up strong. Recover stronger.

🔥 Train full-circle with FitKat and watch everything get stronger. 3 FREE Classes waiting for you
→ www.FitKat.app
🔥 25 + years experience.
We would love to workout with You!✌️😁

Questions?
Text or Call Us at 719-723-5955
Follow for more.