Healthy Grocery List Essentials

Hey Everyone, 

Today I'm going to talk about some healthy grocery list essentials. These are the same foods that are certainly staples in our diet. I hope these give you a few ideas. 

Print off this list  and bring it with you next time you go to the Grocery store! 

1. Protein 

• Chicken 
• Tilapia, Cod or Swai (any white fish will do) 
• Shrimp 
• Lean Ground Turkey 
• Eggs 
• Liquid Egg Whites 
• Protein powder is not needed when you have enough natural sources 

2. Veggies 

• Spinach 
• Broccoli 
• Green Beans  
• Broccoli 
• Brussel Sprouts 
• Peppers 
• Onions 
• Mushrooms 

3. Fruit - we try to limit 

• Apples 
• Bananas 

4. Carbohydrates 

• Oatmeal 
• Brown Rice 
• Sweet Potatoes 
• Rice cakes 
• Quinoa 

5. Dairy - we try to keep limited 

• Low Fat Cottage Cheese 
• Greek Yogurt- No sugar added, Plain 
• Chocolate Milk- Nate drinks only post workout 

6. Extra 

• Hot sauce 
• Mustard 
• Balsamic Vinegar 
• Olive Oil 
• Mrs. Dash Seasoning 
• Natural Peanut Butter/Almond Butter 
• Coffee 
• Tea 

Be Sure to watch the video for all of our off season must haves! 

Till Next time....

-Kate 

Tabata Training/How it can benefit you

Hey Everyone, 

Today I'm going to shed some light on an incredible form of cardio called Tabata and how it can benefit you!

1. What is Tabata?

• Tabata is a popular form of cardiovascular exercise that can be performed in a limited amount of time. 

Some other Tabata ideas

2. How to do a Tabata Workout?

• It can be completed using a treadmill, bike, stairclimber, elliptical, plyometrics...YOU NAME IT! You certainly do not need a gym or fancy equipment either! 
• The entire Tabata session lasts 4 min long! 
• 20 seconds of intense training 
• 10 seconds rest 
• Total of 8 sessions or rounds 

3. What are the benefits? 

• Tabata is great if you have limited time on your hands and you want a challenging high intensity workout 
• It takes 5x the amount of typical cardio exercise, like a 20 min walk, to burn the same number of calories during a 4 min tabata session. 
• It will keep you mentally engaged, so netflix is not an option!! 
• It has been shown to increase aerobic and anaerobic systems much greater than traditional lower intensity cardio. 
• Studies have shown that Tabata will increase the body's capacity of fatty acid oxidation. This simply means that your body will be burning more fat during one session. 

4. Example workouts: 

Nothing like Ryan Gosling to keep you motivated

• Tabata JUMP SQUAT 
• 20 seconds jump squats making sure your landing softly 
• 10 seconds rest 
• Repeat 8 times
• Tabata BIKE
• 20 seconds: level 12 resistance sprint 
• 10 seconds rest 
• Repeat 8 times
• Tabata RUN (One of my favorites) 
• 20 seconds: 2 incline, Level 10 sprint 
• 10 seconds: 5 incline, Level 4 walk 
• Repeat 8 times 

Me before my Tabata Run session :) 

I love Tabata training because not only for its incredible health benefits but also for its ability to keep me engaged for a short period of time. I am not a huge fan of cardio, but I have found that short bouts keep me working at my highest intensity. It forces you to concentrate on the task at hand. 

I hope you try out some of these Tabata examples. I will also be posting more cardio examples to keep you all engaged and working hard this new year!! 

Till Next time....

-Kate 

New Year, New YOU: How to jumpstart your fitness/health goals in 6 steps

Hey everyone!

Here is 6 simple ways you can jumpstart your health/fitness New Years Resolutions!

Picture of me after a workout

1. Add Weight lifting into your Workout Routine                                              

Oh, Its true love

• Its true! Weight lifting will not make you bulky! 
• Weight lifting can actually burn more calories than 30 minutes of cardio. 
• The true benefit is its effects on lean body mass. 
• Weight lifting can help increase muscle and therefore increase your metabolic rate. 
• It is estimated that muscle burns 25% more calories than fat. So people who have more muscle will actually be burning more calories throughout the day. 

2. Eat more grapefruit

• Grapefruit has been a great tool for people looking to lose weight. WHY?
• Grapefruit is packed with vitamin C, this has been shown to help burn body fat 
• Grapefruits also reduce the level of insulin released, and can therefore help you maintain body weight. 
• They also contain lycopene which is essential for heart health. 

3. Infrared Saunas 

• The beauty of infrared saunas is they do not heat the surrounding air, they will actually raise the core body temperature 
• As a result the body will release toxins 
• In one 45 min session you can burn 500 calories 
• However, you are not working your muscles. So weight training and cardio are just as important.

 

4. Drink more green tea 

• Green tea contains ECGCs and Antioxidants which have been shown to help increase metabolic rate as well as cancer fighters. 
• Just make sure that the tea is organic so it will not be high in heavy metals. 

5. Eat more Beans 

• Beans are full of fiber, protein, low in fat, easy to digest, and VERY inexpensive! 
• They are so easy to add to any meal and will help keep you fuller for longer. 
• Some examples: navy beans, kidney beans, garbanzo beans, black beans.... The list goes on! 

6. Smart start! 

A sample of my favorite breakfast

• Start your day the right way by feeding the body! 
• Its true, breakfast is the most important meal of the day. 
• Make sure your meal contains protein, carbs, and a little fat.
• A great example: is 1 egg and 1/4 cup of egg whites loaded with spinach, onions, and mushrooms and 1/4 cup blueberries with 1/2 cup of oatmeal! 

I hope these were some helpful tips you can add into your schedule for 2014! 

Till Next time....

-Kate 

Say Goodbye to Santa's Sweet Tooth in 6 Steps

SAY GOODBYE TO THE SUGAR

1. Cut down Gradually 
• Ever tried cutting something out cold turkey? Its not an easy feat. 
• Reduce your holiday sugar gradually: for example if you snacked on cookies throughout the day try to have only 3 cookies one day, then 2 the following, then one. 
• If you reduce your sugar intake slowly you will be less likely to have massive cravings for it later on. 
2. Switch from Simple Carbs to Complex Carbohydrates
• Cookies, Cakes, and sweets contain simple carbohydrates. These can also be found in white bread and other refined flour products. 
• The problem with simple carbs is they do not keep you full for a long period of time. You are also more likely to get a high and crash hard. 
• Switch to complex carbs these will keep you full for longer periods of time and won't let you crash. 
• Some examples of complex carbs are: Oatmeal, Sweet Potatoes, Squash, Brown rice, Quinoa.
3. Be prepared
• Set yourself up for success, not failure!
• When your out shopping or making those holiday returns, pack healthy snacks with you like apples, almonds, or healthy homemade granola (Check out how to make my healthy granola right here!). 
• This will help you stay full while shopping so you don't have to chose an unhealthy food court option. 
4. Stay away from artificial sweeteners
• You may think that your making a healthy choice by reaching for that diet soda, however, you could be really hurting yourself up in the long run. 
• The body does not intrepret these sweetners as calories, so it will therefore crave actual calories to replace it. 
• This means that you will reach for those cookies or a bag of chips to replenish those cravings. 
5. Drink Water 
• Many times we interpret thirst as hunger. So next time your hungry, try drinking a glass of water, you may not be as hungry as you think. 
6. Get out of the kitchen 
• Many times we open the fridge because we are B-O-R-E-D. 
• Avoid the temptation by getting out of the kitchen. 
• Go for a walk with your pets and family outside. Sometimes the fresh cool air is just the thing to make you feel full. 

Stopping her Sugar cravings! 

You can tell I had a lot of fun taking these pictures! 

Till Next Time....

-Kate 

Homemade Healthy Granola

Hey Everyone! 

This homemade granola recipe speaks for itself. It is not only an extremely healthy treat, its also simple to make! Hope you enjoy this recipe and share it with the ones you love this holiday! 

Mama Cody's Healthy Homemade Granola Recipe 

• WET INGREDIENTS: 
• 1/4 cup oil (Olive Oil, Coconut oil, or Canola oil)
• 3/4 cup honey or Agave 
• 3.5 tsp vanilla

• DRY INGREDIENTS: 
• 8 cups Whole Oats 
• 2 tsp Cinnamon 
• 1/2 tsp salt 
• 1/2 cup sesame seeds or flax seeds
• 1/2 cup wheat germ 

• OPTIONAL: 
• Apricots, Rasins, Coconut flakes, Banana chips 

• DIRECTIONS:

1.  Preheat the oven to 350 degrees 
2. In a saucepan, heat the wet ingredients and stir over a low heat until fully combined 
3. Combine dry ingredients in a bowl 
4. Pour wet mixture over the dry mixture, making sure to coat it evenly
5. Pour the mixture over two baking sheets. 
6. Place both trays in oven and set the timer for 10 minutes. 
7. Once the 10 minutes is up, stir both mixtures and switch the bottom pan with the top. 
8. Place in oven for the last 10 minutes. 
9. Remove trays and let them cool. 
10. Once granola is fully cooled off, add your favorite fixes. I suggest slices of apricot and raisins, however my mom has added banana chips, chocolate chips, and even baked coconut slices. 

Check out the finished product!! 

This granola is a great morning treat and goes amazing with yogurt or even just some simple milk! 

We love hearing from you all so be sure to send us your granola creations, by adding #nateandkatefitness to your pictures on instagram!  

And enjoy the christmas season, Nate and Kate fitness style!!!

Till next time.....
-Kate 

Beginner Full Upper Body Workout

Hey everyone!

I have been getting a lot of comments recently for a basic full upper body workout.
This is for anyone who is looking for a simple workout that will focus strictly on the upper body.
Give it a try and let us know what you think!

• This entire workout should take approx. 1 hour. 
• Complete 3 sets per exercise before moving onto the next exercise 
• Stick with 10-12 reps per set. 
• If your not sure what is an approperiate weight, the key is the last 2 reps of the set should be challenging. For example: If we are doing lat pull downs with 70 lbs and we are aiming for 12 reps, if at 10 reps it is easy, then by all means increase the weight for the next set.
• Take 1 min break between sets, and 2 min break between exercises 
• Ps DB stands for dumb bell 

Warm up: 

• 10 min stairclimber (moderate speed) 

Back 

• Wide grip lat pull downs 
• DB rows 

Chest 

• DB Incline Bench 
• Machine flys 

Shoulders

• Machine Military Press
• DB Side Laterals 

Biceps 

• Straight bar curls 
• Seated DB Hammer curls (alternating sides) 

Triceps 

• Bench Dips 
• Cable Straight bar tricep extensions

Cool down: 

• 5 min walk on low incline treadmill 
• Foam roll 

Click on this if you want a clear demonstration of the exercises


Or let me know if you would like to see a full video of me demonstrating this workout!

Till Next time....

-Kate

This weeks motivation

How to Stay Healthy over the Holiday Season: 4 Easy Tips

Hey Everyone,


Did you know the average American will gain 1-2 lbs from Thanksgiving to Christmas. This may not sound like a big deal but 1-2 lbs per year can add up!!

In light of the holiday season, I wanted to post about 
4 Simple tips to stay healthy over the holiday season.


1. Moderation

• Holiday's are a special time for families to get together and spend quality time. By all means enjoy the time you spend and indulge on some of Grandma's mashed potatoes. However, keep in mind that moderation is key! 
• If you plan on having a large thanksgiving meal, try to avoid a large Thanksgiving breakfast of pancakes, muffins, cakes.. etc. Eat your normal smaller portioned breakfast and lunch, that way you wont hurt your diet completely and are less likely to overdo it. 

2. Portion Control

• Try to eat off a smaller plate and make it colorful! 
• Have fun on thanksgiving by loading up on the greens and veggie sides. (like side salads, green beans, roasted cauliflower) 
• Before you jump in for seconds, wait 10 minutes, drink some water, and enjoy spending time with loved ones. Sometimes that's really all it takes. 
• Your already eating a stuffed turkey, so why feel like one??

3. Bring your own healthy alternatives

• If your spending thanksgiving with Grandma and dreading her butter loaded mashed potatoes, offer to bring a healthy side! 
• Here are some awesome healthy sides that you will feel great about eating. 
•  Click this link to see 44 Healthy sides recipes  

4. Get active!

• So much of the holidays is sharing food with family, why not start a new tradition and get active with your loved ones! 
• Stop watching the football game and go play your own! 
• Have a 3-legged race! 
• Play some wii fit games.
• Or just go for a walk in this beautiful fall weather. 

I hope these 4 simple tips help you stay healthy and happy on during this holiday season.

Till next time.....
-Kate

KATE TALK SERIES: The Powerful benefits of working out

Hey Everyone,

I wanted to introduce a new series called Kate talks. This will be the first of many discussions where I will be discussing your questions as well as inspirational bits and gym motivation.

Today's Kate talk is the power of working out. 

It all started this week, when I noticed the wear and tear I was putting on my only pair of sneakers.

At first I was upset and found myself looking around at girls who were wearing lululemon or the newest nike sneakers. But I quickly realized that those material clothing items really don't mean anything. I'm not denying that these material items can't provide short term motivation, but for me they dont keep me going in the long run.

At the end of the day the clothing on my back is not pushing me through the last rep or the last minute of sprints.

Picture after a late night workout

It is my body that reflects the hard work that I have put in. No money can buy it, you cant just "inherit" it, or borrow it. You have to hold onto it with constant work. I find that my body is a reflection of the promises I make to myself. It signifies my discipline and self-respect. More importantly, it demonstrates patience, work ethic, and a pure passion.

When you find yourself getting caught in life's static, I find that weight lifting can be the best tool to keep you grounded. I hope it will bring you all of these powerful skills like it has given me.

Until next time....
-Kate

PS Check out our website and contact us for what you would like to see for the next blog post, we love hearing from you all!!
Nate and Kate Fitness official website!

Fall Inspired Pumpkin Protein Shake

Hey Everyone,
In honor of the Pumpkin festivities of fall,
We wanted to share with you all this amazing Pumpkin Protein shake recipe.
It is great for a post workout shake or even a fall morning pick me up!
Hope you enjoy it!

Ingredients

• 5 ice cubes 
• 1 scoop preferred protein powder (I used Vanilla by EAS) 
• 1 cup almond milk 
• 1/2 cup pumpkin puree 
• 1/2 banana 
• 1-2 tbs raw honey 
• 1 tsp cinnamon 
• 1 tsp pumpkin spice 
• Optional: almonds or walnuts

Add ingredients in blender. Place blender on high speed until smooth.
Enjoy it outside overlooking the beautiful changing fall leaves....

Until next time
-Nate and Kate

Learn How to Achieve Happiness

Hi everyone,

With the start of a brand new school year, I wanted to stress how important it is to not only take care of our physical health but also our mental health.

Many of us associate health in the physical form, but there are many other forms of health: mental and emotional health being one of them.

I read an incredible book this past year with a group of my friends that I wanted to share with all of you.

1. The How of Happiness written by Sonja Lyubomirsky

This book taught me the basics of how to be actually happy. Everyone is born with 40% of their happiness level is from their parents. However the 60% you have complete control over!

Let me give you a little intro to the book:
It starts off with a happiness quiz that will help you determine what are your strengths and weaknesses  based on 12 different characteristics of "happiness".
From there each chapter focuses on one trait at a time. The Twelve traits of happiness are:

• Expressing Gratitude
• Cultivating Optimism 
• Avoid Overthinking and Social Comparison 
• Practice Acts of Kindness 
• Nurturing Social Relationships 
• Developing Strategies for Coping 
• Learning to Forgive 
• Increasing Flow Experiences  
• Savoring Life's Joys 
• Practicing Religion and Spirituality 
• Taking Care of Your Body (Mediation) 
• Taking Care of Your Body (Physical Activity) 
• Taking Care of Your Body (Acting like a Happy Person) 

Perhaps the greatest thing I got from reading this book was a simple idea: YOU can create your OWN happiness! It does not have to be a search for that new dress, or maybe even a new pet.

You have the ability to create your own happiness whenever YOU choose.
This concept is so simple, however, for a long time I felt that I was continuinally searching for that "something".

This book was a wakeup call for me, and allowed me to look into myself and realize that I can choose to be happy whenever I want!


2. This book impacted me so greatly because I read it with an amazing group of best friends. 

(THIS IS ALL OF US)

Each week we read a chapter at the start of the week and make sure our mission was to address the goals within that chapter. We would meet at the end of the week and discuss our experiences and what we had learned.

This was a great experience for us all to really try to improve our lives in a supportive group setting. 

If you are interested in reading The How of Happiness. I highly suggest you pick it up with a group of friends who you trust.  I encourage you to take the first step on an powerful journey towards achieving your own happiness. 

Till next week, 

-Kate 

3 Simple Tips to Enjoy Summer BBQs the Healthy way!

Hi Everyone,
In light of the summer bbqs, parties, and other festivities, we wanted to shed some light on how to enjoy time friends and family while staying healthy!
Lets face it, the summer is a great time to enjoy some sun and great food with the people you love.
However, its easy to let the festivities get a hold of your healthy diet.
Were going to share with you some simple healthy tips that will allow you to control your diet, without feeling deprived from some summer fun:

1. Eat with your EYES: 
• Luckily the summer is full of fresh fruit and veggies. Fill your plate with all different colors and variety! Stray away from anything that is golden brown (typically: chicken nuggets, french fries...) We truly do eat with our eyes, so have fun and make your plate a beautiful masterpiece!

• Some great veggie options are: cucumbers, tomatoes, basil, avocados, peppers, carrots, chickpeas, eggplant, fennel, garlic, green onions, herbs, lemon grass, beets, peas, potatoes, radishes, spinach 
• Some great fruit options are: melon, pineapple, watermelon, blueberries, raspberries, peaches, grapes, limes, lemons, cherries, figs, strawberries 
2. Bring your own healthy options 
• Before you attend the party, ask the hostess if there is anything you can bring. If they are not specific then bring your own healthy options! That way you are sharing your healthy foods with the other guests as well. 

• Appetizer idea: Fresh tomato slices with low fat mozzarella, basil and balsamic vinegar on top 
• Dinner idea: Kabobs: Load them with shrimp, chicken, or steak, peppers, mushrooms, and onions, or any other vegetable your love
• Desert idea: Water melon (is a simple and who doesn't love it?!)
• VISIT THIS SITE FOR MORE HEALTHY SUMMER RECIPES
3. Change your CAN'TS into I DON'T WANT 

• This is my best tip that has truly helped me resist temptation at parties or bbqs. If someone offers you for example a piece of cake, instead of saying,"Oh no thank you I CAN'T eat that, I'm on a diet" try saying I DON'T WANT. 
• By saying "No thank you, I don't want _________", you are taking ownership for your OWN decisions. There is not some "external force" or "diet police" who are forcing you to eat that piece of cake. You, yourself, are making that decision. 
• I promise you this small adjustment in your lifestyle will empower you to take responsibility for your own actions, and you will walk away feeling great. 

Till Next Week....

-Kate 

Shaker Bottle Review

Hey Everyone,

Today I am going to review a shaker bottle that both Nate and I love.
The shaker bottle is called Core 150. Read our review on this incredible product.

Then be sure to purchase your own Core150 shaker at the end of the blog with a special Nate and Kate Fitness discount!

Core150 Shaker Cups 

Pros of the Core150 Shaker Cup

• Huge Size 
• The Core150 Shaker Cup is the largest shaker bottle I have ever owned. Unlike the blender bottles that only hold around 28 ounces of water, the Core150 can hold up to a liter of water. I try to drink a minimum of a gallon of water a day. However, carrying a gallon around can be very impractical. There are 3.7 liters in a gallon, so in order to drink a gallon you would only need to refill the cup 4 times. Lets face it, most of us are too lazy to continually refill a water bottle. The sheer size of the Core150 shaker makes it very convenient to get your daily amount of water. 
• 3 Compartment Spaces 

• The actual Core150 Shaker bottle is split in half with 3 compartments that can hold a total of 150g of powder. The compartments actually take up half of the inside of the bottle. This great because you fill one compartment with pre workout, one with protein for post workout, and one with bcaas or whatever supplement you like. You can even fill them will snacks like nuts and dried fruit or whatever else you feel like! 
• Leak proof 
• One of the greatest part of the Core 150 shaker is it is completely leak proof. I have never had any water in any of the 3 compartments, so none of your protein will ever leak out of the compartments and into your water. I have put my car keys and even my headphones in a compartment and they were completely dry when I took them out, that is how much I trust this product. 
• The Core 150 also has a great top. I know this sounds dumb, but there is nothing more annoying then a shaker that you cant even shake your protein or preworkout in without it spilling everywhere. The Core 150 top locks into place, so it will never leak on you. 
• Filter
• The Core150 even have a great filter on top that will allow all your powders to distill through without any lumps in your water. 
• Color 
• We cannot forget to mention that the Core150 comes in 4 great colors: Red, Purple, Green, and Pink. 

Cons of the Core150 Shaker Cup 

• Too large for most cup holders 
• This is a small dislike I have for the Core150. Due to its large size, it cannot fit in a standard cup holder. My car does not have an expandable cup holder, so I merely put the cup on my passenger seat. However, if your car does have an expanable holder then the Core150 would easily fit. 
• Core 150 label seal rubbed off 
• I have one of the older Core150 bottles and the label on the side rubbed off from sweat and water. 
• Luckily, they redesigned the label by heating it with UV light to ensure that it will not rub off. 

Kate with her Core150 Pink Shaker Cup 

Overall Feeling 

• I would give this bottle a 9/10. It does have a few cons as mentioned above. However, this is by far the best shaker I have ever owned. I cannot go anywhere without it, and I will never go back to any other shaker bottle. 

• Purchase your OWN Core150 shaker with an awesome discount! 
• Be sure to purchase the Core150 here with the special Nate and Kate Fitness discount:
• Enter the promo code: core10  at check out to receive an additional 10% off the already discounted $14.99 price!
• But be sure to buy it soon because this discount will expire in 3 weeks!

• PURCHASE YOUR OWN CORE150 SHAKER BOTTLE HERE

• Your input, advice, and support means so much to us! This is just a small way that we can thank all of you. 

Till next week....
-Kate

Kate's First Figure Competition Experience

Hey everyone,

This is certainly a long awaited blog post, but today I'm going to share my first figure competition experience.

Deciding to compete in bodybuilding is an extremely hard decision. There is definitely alot of trial and error. In fact, if bodybuilding has given me anything, it has taught me to have patience!

Throughout the entire year, I stayed around 130 lbs and through an extremely short prep was able to get to 125lb on stage.

However I ran into a road block early in my prep phase. At 8 weeks out, I was a mere 115 lbs! I am 5'4 and I had never weighed this little in my life, and more importantly I did not feel healthy.
My diet contained no fats, so my skin and hair were extremely dry and brittle. My hair was constantly falling out. I looked and felt as if I had an eating disorder. My grades were starting to slip and both my friends and family were nervous for my well being.

(These pictures were at my lowest point in prep) 

 I knew that I needed to make a change. I started to incorporate healthy fats and  more calories into my diet and I actually gained 10 lbs during the last 8 weeks of prep. I showed up on stage feeling strong and beautiful. The huge bonus of it all was that I actually won my first figure show at only 18 years old.

However, It's not about the first place trophy that gave me so much. It was the whole journey, the highs and lows, that made me into a stronger person. It was the sense of accomplishment and empowerment that I want to you all to aspire to achieve in your life time.

In this life, no one will hand you anything. You WILL fail, but its up to you to get back up and overcome all the difficult. So go out there and earn it!

Watch my full figure competition experience right here:

Stayed tuned till next week,

-Kate

3 Easy Changes to help you lose weight fast

Hey everyone! 

Im going to share with you the 3 easy ways you can lose weight. These 3 tips are instant changes you can make in your diet that require no thought! 

• 1. Drink more water

I'm sure you all have heard this so many times before, but I cannot stress how important it is to drink water. 

Many times when you think you are hungry, your body is actually thirsty! 

Next time you feel like you are hungry, instead of reaching for a snack, pour yourself a nice cold glass of water. 

Studies have shown that if you drink 2 glasses of water before a meal you will eat less throughout the meal. 

If you are not a huge fan of water, here is a great tip: 

Add fruits and veggies into your water! 

Refreshing Fruit/Veggies Water

The fruit and veggies will steep into the water, and give you a cool and refreshing drink perfect for summer. 

I always keep frozen fruit in my house: strawberries, blueberries, and berry blends

So all you have to do is add a few frozen (i prefer frozen because it acts like ice) or your favorite fresh fruit then feel free to add veggies or herbs! Here are some of my favorite combinations: 

-Cantaloupe and Cucumbers 

-Strawberries and silantro 

-Lemons and Mint leaves

Feel free to test out your own combinations, we would love to hear what you come up with!

• 2. Watch your peanut butter! 

Ok so I'm going to be honest, at one point this year I was seriously addicted to peanut butter. There is nothing wrong with getting healthy fats, however nuts are extremely dense in calories, and if your not careful, it is very easy to overdo it. One spoon becomes two and then gets out of control from there. I forced myself to give it up because I just didn't have the self control. 

I knew there must be a way to not cut it completely out of my diet. 

The key here is portion control. I would prepackage myself 15 almonds that I would eat at night. This is seriously the best tip of advice I can give you all! If there is a trigger food (like peanut butter is for me), be honest with yourself, and find a way to portion it out. 

Also I find that if I am on the go and traveling, I love to pack Emerald 100 calorie packs of almonds. They come in a variety of flavors such as natural, coco roast (my favorite), smoked, even different nuts, and with only 1 gram of sugar and 9 grams of fat they will not break your diet. 

They are great if you want a simple and fool proof way to stick to a small portion size without depriving yourself of healthy fats! 

Kate approved mustard



Sriracha = best stuff ever

• 3. Add spices to your foods

I have found that if I feel I am extremely hungry, I will add hot sauce, cayenne pepper, or sriracha sause to my chicken, eggs, and fish (or whenever I can!). Spicy foods will not only boost your metabolism, they will also make you feel full a lot quicker! 

If you are not a fan of spicy, try using mustard instead of ketchup. Studies have shown that mustard helps to make you feel satiated quicker. 

 Mint leaves from my mama's garden

Or if your not a fan of spicy foods or mustard, try incorporating mint after your meals. 

You can do this by eating mint leaves, making mint tea, making mint water (as shown above), chew on a piece of mint gum, breath mint, or even  simply BRUSH YOUR TEETH. Studies have shown that both mustard and mint will help tell your brain that you are full. 

I hope this 3 instant changes will help you like they helped me! 

Learn more about us by checking out our website: http://nateandkatefitness.weebly.com/ 

Send us your questions and feedback there! 

Till Next week, 

-Kate 

4 easy ways to burn more fat in the gym

Hello everyone!

I hope everyone is out enjoying the beautiful summer weather. In honor of this, I want to share with you the 4 simple steps you can take to burn more calories in the gym. The best part is that they are simple, EASY, and effective solutions! (I promise)

After only 2 weeks of these tips and nutrition on par!

1) Add more volume to your workout. 
Volume will not only create more muscle hypertrophy (muscle building) it will also help burn more calories.
Switch up your workouts by adding more reps to your exercises.
Add drop sets to your last set to push your muscles to failure.
Or add more sets: try doing 7 sets on your last exercise to completely exhaust the muscle.

2) Decrease rest time between sets.
Keep your rest time to 30-60 sec (at most!)
If you have to time yourself, so be it!
This might be tricky at first, but leave all side conversations till after your done, and make the most of your workout!

3) Do not sit down between sets.
In the minimal time you have STAND UP! You don't have to run around doing burpees or jumping rope, but at least get off the machine. This will help you burn more calories in the long run.

4) Lastly: Get off your phones!
I cannot stress this enough. Yes, most of us listen to music from our smart phones. But don't allow the phone to consume you in between your sets. Think of the 45-60 min you give yourself in the gym as "sacred time". It is truly the small amount of time in the day that you can do something for you!
So go take advantage of it.
I promise this small step will have you more focused and engaged in your workouts.

These small 4 tips will have you burning more calories easily in no time. They are just small adjustments you can make today. Try it out for a week and you will see a huge improvement in your workouts.

PS. We are excited to announce that we are launching our new website!
Check it out and learn more about Nate and Kate fitness and take the next step to achieving your goals. Also stay tuned for our progress and our amazing client success stories.

 http://nateandkatefitness.weebly.com/

-Kate

Strawberry Banana Smoothie!

Great for post workouts

So this is a new one Nate just came up with its simple and easy!

Ingredients:

7 strawberries

2 ripe bananas 

1 cup of low fat greek yogurt (can be flavor of your choice)

1 cup of skim milk or almond milk 

optional 1 scoop of vanilla protein or flavor of your choice.

 

Need a blender of some kind.  

Directions:

Cut up half of the strawberries place them on the bottom then cut up one of the bananas and place it in the middle followed by the rest of the strawberries and the other banana.  Next add the cup of skim milk followed by the cup of greek yogurt! Then Enjoy!

Let us know what you think of the recipe; many more on the way!