Fitness with Kati

Whoever said being vegetarian is boring? Hopefully no one. 🌱💪

Hitting 100 grams of protein a day while loading up on pounds of colorful veggies is my kind of lifestyle. By focusing on nourishing my body this way, getting enough carbs and healthy fats comes naturally. ✨

1. Lunch & Dinner prepared in advance by my husband 🥰

2. Snack before an afternoon run

3. Snack before an afternoon run

4. Snack before an afternoon run

5. Field of vegetables to go w/ a meal prep

6. Side salad to go w/ veggie burgers

7. Spaghetti Squash!!

8. Dinner! There was a side of lentil soup, but that’s went first 🙂

9. Snack before an afternoon run

10. Grocery haul

11. Side salad to go w/ black bean nacho night

12. Snack before an afternoon run

13. Farmers Market Haul

14. Dinner ~ Cauliflower Steak w/ Black-eyed peas 🤤

15. Snack before an afternoon run

16. Drinking my veggies ~ snack for the morning or after an afternoon run

17. Field of Cauliflower to go w/ Black Bean Tacos

18. Field of vegetables to go w/ a meal prep

19. Sautéed Vegetables to go w/ a meal prep

20. Shizen in SF! Vegan/Vegetable “Sushi” ~ One of our favorite date night spots

Trying not to be that annoying “LET’S DO SHOTS!” friend, but 😝

SAME SHOT, DIFFERENT DAY: a potent punch of lemon, turmeric, ginger, cayenne, and oregano oil!

Together as a “wellness shot”:
* Provides antioxidants that help protect cells from oxidative stress.
* Supplies several plant compounds with anti-inflammatory properties.
* Supports digestion, particularly from ginger and possibly cayenne.
* Contributes vitamin C from lemon.

Note: No wellness shot can “boost” the immune system enough to prevent illness on its own. Long-term immune health is influenced much more by adequate sleep, a balanced diet, regular physical activity, & stress management.

🫶🏽 #7 My mom testing the waters…I can talk her into doing anything w/ me 🥰

Life has a way of throwing unexpected curveballs. You can’t always control the twists and turns, but you can decide how you’ll respond.

Instead of resisting them, use them as an opportunity to become stronger. 💪🏽✨

Every twist builds stability. Every turn builds resilience. Every setback is another chance to strengthen your body, your mind, and your spirit.

Keep moving forward. Keep trusting the process. Your strength is being built in the moments you never asked for but chose to overcome. ❤️✨

Dear anyone who needs this reminder:

Let’s stop chasing someone else’s body.

Your journey is your own. Progress looks different on every body, and it’s supposed to. 🤍

Replace:
❌ “I want to be skinny.”
❌ “I want to be small.”
❌ “I want legs like hers/his.”
❌ “I want arms like his/hers”
❌ “I want a bigger butt and a smaller waist.”

With:
✅ I want to be healthy.
✅ I want to be strong.
✅ I want to move with flexibility.
✅ I want to be lean.
✅ I want more energy.
✅ I want to stay injury-free.

Train for performance. Fuel your body with purpose. Build habits you can sustain.

The best physique is the one that’s built on strength, health, and confidence—not comparison. Focus on becoming the healthiest, strongest, and happiest version of you 💪🏽🔥

Coaching your spouse and/or family deserves its own certification. 😅 We have to be grateful they keep showing up… but WHEW, they definitely know how to test the coach and the patience. 😂💪🏽

1. Playing dead 😑

2. Walking off the floor/Over it 😫

3. Talking trash after, but all the comments on how “no one should run 6 miles in 100 degrees” while actually on the run.
(Acclimatize Gradually & Hydrate Strategically😉 cuz yes, humans can run in over 100 degrees)

4. Doing the absolute opposite of what I’ve instructed…& doing the most 🫪

5. Refusing to do isometric holds…every time…unless bribed 🙄

6. Like I said…every time 😵‍💫

7. Should have been an actor 🫠

8. Just wanting special attention 🫨

9. Oldest trick in the book 🤨😂

I hope everyone is having a week full of health, movement, sun, heavy weights that match your core strength, hydration, joy, kindness, lots of mobility & tons of fun!

🤸🏽‍♀️Mobility creates the range.
🏋🏽‍♀️Strength owns the range.
🙌🏽Developed both together for stronger, smoother, more resilient movement.

Some benefits:
* Greater flexibility with control: Instead of simply being able to reach a position, you develop the strength to actively own that position.

* Improved joint health: Moving joints through their comfortable full range helps maintain mobility and can support healthy cartilage and surrounding tissues.

* Reduced injury risk: Strong muscles, tendons, and ligaments at longer muscle lengths can help the body tolerate unexpected forces, though no training can eliminate injury risk entirely.

* Increased muscle growth: Training through a full ROM often places muscles under tension over a greater distance, which can be beneficial for muscle development.

* Better balance and coordination: Controlling movement through the entire range improves stability and body awareness.

* Improved posture and movement quality:Greater mobility combined with strength can make everyday movements—lifting, reaching, climbing stairs, or getting off the floor—feel easier.

Train with excellence. Move well. Have a great workout and a great day! ☀️💪🏽

Strength training to help fight off depression 💪🏽 🧠
The most effective workouts use compound movements—exercises that engage multiple muscle groups at once. They tend to create a stronger neurochemical response in the brain (involving chemicals that affect how we think and feel), which can support mood and mental well-being.

Here’s to being intentional about taking care of our bodies that were intricately & wonderfully made! 🙌🏽👊🏽🏋🏽‍♂️🫶🏽