Attitude of Gratitude

I love Thanksgiving! I look forward to the day with family and friends. And of course, all the great food! But I also love how the holidays make us stop and think about all the good things we have in our lives. I can’t help but feel grateful for so many different things, big and small.

Being grateful can change everything. Its proven to make us happier and healthier. I love that this time of year always makes me reflect on my life and all I have to be grateful for!

gratitude-oprah1

 

And before a day of eating, I definitely like to get in a great sweat session! Here’s a great, quick workout if you’re looking for one to do before you eat and drink whatever you want! 😉

home-or-travel-crossfit-wod-151

One simple step to make eating healthy a no-brainer

It’s the never ending battle…I want to eat healthy but I also want it to taste delicious. Is it really possible to have the best of both worlds and feel satisfied? YES!

I’m a little on the picky side when it comes to food, so sometimes I struggle with what to make or how to stay healthy while keeping it interesting. I recently heard the best tip: find healthy foods that you enjoy and figure out ways to eat more of them. So simple, but not always so easy to execute. You don’t want to tire of your favorite healthy foods and making or eating the same thing over and over gets boring. It’s important to get creative to stay out of a recipe rut.

Well taking that tip to heart, I realized that I LOVE Zucchini! There are a few vegetables that I completely love and could eat all the time and Zucchini is definitely one of them. But I’ve been running out of recipes to keep it interesting. A lot of them seem to be very similar so it felt like I was making the same thing over and over and I was starting to get tired of them.

I took to pinterest and stumbled across Zucchini Lasagna! OMG, every recipe looked amazing and super delicious! I love lasagna but rarely eat it. But made with Zucchini?!?! I was all in! I couldn’t wait to make it and I was not disappointed! It wasn’t pretty but it was delicious! Plus, I love when I can get in a good amount of veggies while also having a very satisfying and tasty meal.

zucchinnilasagnaThere are a ton of Zucchini lasagna recipes but here’s the one I followed: SkinnyTaste Zucchini Lasagna. Let me know what you think and share your feedback in the Women Who Define Brave Group!

 

 

7 Tips for a Healthy Halloween

I love Halloween. It’s so fun to see everyone get all dressed up and have fun with the holiday. I love seeing how creative people get with their costumes and their homes! There are so many fun ways to get into the Halloween spirit but I know for many, we think of Halloween as candy time. It can definitely be a time of temptation and overindulgence but it doesn’t have to be only about food. You can still enjoy Halloween, have fun, treat yourself and avoid the guilt and anxiety. Here are a few tips to having a healthy and happy Halloween:

  • Get moving – Make Halloween a fun activity by getting some exercise. Instead of driving to each house, walk to each house. Or do a pumpkin inspired workout like the one below!halloweenworkout
  • Fill Up First – Have a healthy meal before trick or treating or heading out to a Halloween Party. Being full from eating a healthy meal will reduce the temptation to overindulge.
  • Play Games – Hosting a party? Add in some physical activity with games such as a 3-legged monster race, zombie dance party or pumpkin toss.
  • Get Creative – Dress up healthy snacks in Halloween themes to make them festive but nutritious. Get inspired with ideas here

healthyhalloweensnacks

  • Avoid Temptation – Staying at home to pass out candy? Buy candy you don’t like so you won’t even be tempted.
  • Stay Hydrated – Drink lots of water. Staying hydrated will help you control your cravings.
  • Enjoy Yourself – Don’t beat yourself up and allow yourself to feel guilty for overindulging. It’s only one night and you can get right back to your healthy lifestyle tomorrow.

Skinny Buffalo Chicken Dip

Super Bowl Sunday is a great day to spend with friends and family. But it can also be a day full of food and overindulgence. The best way to prepare for an event where you know there’s going to be a lot of temptation is to bring a healthier version of a dish you enjoy. Here’s a delicious lightened up Buffalo Chicken Dip thanks to GimmeSomeOven that is sure to please everyone.

skinny-buffalo-chicken-dip-1-576x383

INGREDIENTS:

  • 4 oz. (half a block) reduced-fat (or fat-free) cream cheese, softened
  • 1 cup plain Greek yogurt
  • 1 cup shredded part-skim Mozzarella cheese
  • 1/2 cup hot sauce (I prefer Frank’s)
  • 1/2 cup crumbled light blue cheese
  • 1 Tbsp. ranch seasoning (optional)
  • 3 cups shredded cooked chicken

DIRECTIONS:

TO MAKE IN THE OVEN:

Preheat oven to 350 degrees F.

In a large bowl, stir all ingredients together until well-mixed. Transfer mixture to a small greased baking dish, and bake for 30 minutes or until the cheese is melted and the edges begin to slightly brown. Remove and serve immediately.

TO MAKE ON THE STOVE:

Stir all ingredients together in a medium saucepan until combined over medium-low heat. Continue heating for about 10-15 minutes, stirring occasionally, until the cheese is melted and the dip is simmering. Remove and serve immediately.

TO MAKE IN THE SLOW COOKER:

Stir all ingredients together in a slow cooker until combined. Heat on low for 4 hours or until the cheese is melted. Serve immediately.

Have a go to healthier version of a recipe you love? We’d love to hear it! Share in our Women Who Define Brave Facebook group!

What’s under your wild side?

As many of you know I got my start in apparel with screen printed novelty underwear. I loved doing the underwear and coming up with new sayings. It was so fun seeing women pick pairs to express themselves and their personality. Lolly provided women with sassy self confidence. It wasn’t for anyone else but yourself. Well, I decided to put some of our best sellers into fun variety packs. rockstarposter2hc

lollylolly2hotcakes

“Lolly38 has an adorable line of cotton-lycra panties that are comfortable boy-cut short style, and feature all sorts of cute slogans on the bum side that show some cheekiness. The company sent me a few styles to try, and all were flattering, comfy, seamless boy shorts that felt like a second skin, and had flirty little messages like Hot Cakes, Sweet Cheeks, or Hot Momma to spice up the Monday thru Sunday boring underwear usual suspects.”
-April M, for Monsters and Critics
Lolly underwear gives women a flirty new way to express their personality. Known for quality panties with a cheeky sense of humor, Lolly underwear is fun with a little touch of sex appeal. After all, only you and Lolly know what’s under your wild side!

Lolly underwear is flattering, comfy, seamless boy shorts with flirty messages across the bottom – Hot Mama, Sweet Cheeks, Smarty Pants, Spank Me, Brown Sugar and Drama Queen are just a few of our favorites. Underwear comes in all sizes, from the teeny to the Queenly. Lolly is all about having fun with what you wear. From silly to sexy, Lolly has you covered!

What’s for dinner?

“What’s for dinner?” …it’s the never ending question right? Almost everyday I ask my husband some form of this question. Sometimes I have ideas and sometimes I’m looking  for direction or inspiration. We all have our “go-to” recipes but when they get boring what do you do? 

I had forgotten about this delicious meatloaf recipe and my husband requested it. As a kid meatloaf never sounded appealing but as an adult yum 😋! Plus I love knowing we’ll have leftovers for lunch🍴.

I don’t like mushrooms so instead I used chopped broccoli  and it was delicious 😋 ! Here’s the recipe for healthy meatloaf:

Ingredients
2 pounds grass-fed ground beef
1 pound nitrate-free bacon, roughly chopped
1 onion, chopped
8 oz mushrooms, chopped
1 cup almond flour
2 eggs, slightly beaten
sea salt
freshly ground black pepper
1-3 Tbsp hot sauce (optional)
1/2 cup paleo ketchup

Preparation

Be sure to place a pan under your dish
to catch the bacon drips.
Preheat oven to 350 degrees F.
Add bacon to large skillet over medium high heat. Saute for 10-15 minutes or until bacon begins to crisp. Add onion and mushroom and saute for an additional 5-10 minutes or until onion starts to become translucent.
In the meantime, crumble ground beef into a large mixing bowl. Add egg and 1/2 cup almond flour, using your hands to combine.
Combine paleo ketchup and hot sauce in a small bowl.
When bacon mixture is ready, drain fat and add bacon, onion, and mushrooms to meat. Fold in using a wooden mixing spoon or your hands. Season with salt and pepper.
Transfer meat to a large loaf pan. Pat it down gently and round the top a little bit.
Pour ketchup mixture on top and spread evenly with a spatula.
Place in the oven on the middle rack. Place a large rimmed baking sheet underneath it.
Bake for one hour or until cooked through.
To serve, slice as you would bread. Serve on its own or with a green salad.

meatloaf

Start Strength Training Without Stressing Your Joints

It can be hard to get started on any fitness program. Too many of us wait until we’ve lost weight or feel at a certain fitness level before we’re even willing to attempt a new program. But you shouldn’t wait until you’ve hit a certain point to get started because you can get started today! Plus hitting that goal will be that much easier if you get started on the new fitness program instead of waiting.

I love CeCe‘s attitude on fitness! There’s always a way to get moving and modify exercises so you can workout. “Don’t wait on your weight—you can live a fabulous life at any size! Having weak or sore knees might get in the way of our health goals, but I never want anyone to feel discouraged. In my experience, there are adaptations for almost everything! When I modified my workouts, I was still able to get the results I was looking for, and eventually I didn’t need as many changes to avoid joint stress.”

Check out her tips for strength training moves that are easy on your joints in Women’s Running Magazine.

groundpushup

Make your healthy habits stick with this one simple strategy

Thanksgiving is almost here! Last week I shared my one super simple tip to help you make sure your healthy habits stick. Take these next few weeks to create a few new healthy habits so you’ll be ready for the craziness of the holiday season and be able to stay on track with your health and fitness goals.

Three weeks to Thanksgiving 🦃 🙀!

Posted by Katie K Active on Thursday, November 2, 2017

How to stay sane and survive Halloween

Do you get candy anxiety every Halloween? I definitely do! Watch the video below for 7 simple strategies to get you through Halloween!

How to stay sane and not give up on my health and fitness goals through Halloween 🎃 Katie Kozloff Banks

Posted by Katie K Active on Monday, October 30, 2017

Are you ready to make a real change?

As many of you may already know, I came up with the idea for Katie K Active while working as a personal trainer in Philly. I remember my boss at the gym would always say, “Every trainer needs a trainer”. He was right. Having someone to keep you focused and support you isn’t mandatory to achieving your health and fitness goals, but it definitely helps! As a trainer it was my job to keep my clients motivated and push them to work hard and get them out of their comfort zone, but they also had to do their part. It was a team effort.

After posting my planking picture last week and getting some comments, I decided to see if I had something to compare it to. The top picture is from the last time we did a plank challenge, last summer. It was thrilling to see my progress over the year and see some physical evidence of all my workouts. But I was also disappointed. For all those workouts and time spent trying to be healthy, I thought I should look more fit or be a smaller size. Too many times we’re overly critical of ourselves but sometimes it’s just what we need to push ourselves to make a change.

I need to be honest with myself and admit I’m not as focused as I could be. I have been working out regularly but I’ve struggled with how I’m fueling my body. Personally, I think nutrition is the hardest part. With our busy lives it can be hard to stay consistent with nutrition and exercise. I truly loved being a personal trainer and working with people one on one. I miss feeling like a team, helping each other stay focused on our goals and working together to achieve them. So I’d like to bring on a few clients again. I’m ready to commit to myself and you, to be real with myself and make the necessary changes to my lifestyle to achieve my health and fitness goals.

plankcomparison

So who wants to join me? I want to help you accomplish your health and fitness goals, but also to help me. I’m just not where I’d like to be and I’m ready to make a real change. I want to get back to where I felt good and be more comfortable in my own skin and clothes. I’m tired of always restarting on Monday and losing my motivation by Thursday. I want to be part of a team where we’re all supporting, motivating and inspiring each other to push harder and achieve our health and fitness goals.

Here’s what you get when you hire me as your personal trainer:
-Weekly meal plan
-Portion control
-Delicious recipes
-Daily check ins
-Accountability and support
-Personalized attention
-30 minute workouts
-Direct access to me

If you’re serious and want to learn more, please email me Katie@KatieKActive.com and use the subject line “I want to make a change”.

Let’s work together to get healthy and fit while navigating our busy lives!

6 Benefits of Planking Daily

I’ve always known planks are a great exercise to build core strength and provide a challenge to ourselves. There are a lot of ways to do planks from just a simple forearm plank to a side plank with leg raise. However, no matter how simple, I always find them a hard yet rewarding exercise. With practice improvement does come and progress can be easily measured. But if that isn’t enough of a reason, here are 6 benefits from planking daily:

  1. Improved Core Definition and Performance
    1. For a plank you use all your major core muscle groups. I’m not talking about just your abdominal muscles but it’s a total body exercise, engaging all your muscles from your head to your toes. Planks strengthen all these muscle groups to give you better overall exercise performance in addition to a stronger core.
  2. Reduces Back Pain
    1. Planks strengthen your upper back muscles in addition to your core without putting too much pressure on your spine or hips. A strong core protects your back and provides much needed support.
  3. Boost Your Metabolism
    1. Since planks challenge your entire body by strengthening more than just your abdominal muscles you’ll burn more than traditional crunches. Because it’s a total body exercise the muscles you strengthen will burn more energy even when sedentary by doing planks on a daily basis.
  4. Increased Flexibility
    1. The muscles around your shoulders, collar bone and shoulder blades expand and stretch in a plank but you’ll also be stretching your hamstrings, arches of your feet and toes.
  5. Improves Your Mood
    1. Planks help stretch and relax muscle groups that become stiff from prolonged sitting releasing the muscle tightness from a sedentary day. Planks also stretch muscle groups that contribute to tension and stress.
  6. Improve Your Balance and Posture
    1. Planks strengthen your core and all the muscles needed for proper posture so you’ll be able to sit or stand up straighter with ease. Good posture also means your joints and bones are in correct alignment, which means they’ll be better maintained and healthy but it also mean your muscles will be more effective.

meplanking

Join our 15 Day Plank Challenge and reap the benefits of planking everyday! Go to our Women Who Define Brave group to get all the info and join in the fun! We’ll be doing giveaways so be sure to share your planking pictures for a chance to win! 

plankchallenge

Who Inspires You?

Last night I had the privilege of listening to Kathrine Switzer. For those of you who might not recognize her name, she was the first woman to run the Boston Marathon. Kathrine was amazing to listen to because she was unbelievably inspiring in such a matter of fact kind of way.

She told us the story of how she became the first woman to run the Boston Marathon. But she said it really all started with her Father. He was the first person to really inspire her to reach further and strive for the best. Her father taught her that to be successful was simple but not without a lot of effort. That all she needed to do was put in the work and to “show up” and she would be ahead of everyone else.

Kathrine had another very influential person, the volunteer running coach at Syracuse. Although they didn’t have women’s sports yet, they let her run with the cross country team. Over time they developed a very close friendship and once she proved to him that the beliefs he had about women and their capability wrong, he became her biggest supporter. He believed in her, pushed her and was by her side when she ran the marathon.

kshandskneesIt was amazing to listen to Kathrine recount the moment in time that has now become so famous and changed women’s running and sports forever. From that moment on she has worked hard to change sports to include more women’s events. And she did!

In addition to being incredibly inspired, I thought Kathrine made a very important point. There will always be a few people who really inspire you. They will push you to do and be better and reach for what you think is unachievable. You never know who these people will be but they will touch your life in immeasurable ways. And that we all have the opportunity to be that for someone else.

kathrineswitzer