#FitKit Sneak Peak

The #FitKit is really coming together…I’m so excited for the upcoming Katie K Active #FitKit! It’s going to be filled with so many great fitness goodies! Everything was deliberately chosen in order to make living a healthy, active lifestyle easier. The #FitKit will have tons of tools for success so you can achieve all your goals and live your best life!

It’s been so fun selecting the items to fill the very first #FitKit! Samples are still rolling in and I’m being super choosy to make this #FitKit is amazing! I even had Tulin test out new fabric that I know you’re going to love!

The fabric has been ordered and it’s on it’s way to the factory! The last samples are rolling in and I’m so excited about every piece we’ve included. I’ve finalized all the items that will make up the first Katie K Active #FitKit and I can’t wait to share every detail! Get ready to have everything you need for your healthy, active lifestyle! fitkit

Small Steps Lead to Big Progress

The New Year always feels like a time to start fresh and think about what you want the new year to bring. Even if you don’t like making New Year’s Resolutions, I feel a new year still brings feelings of change and reflection. I know many people like to at least think about what new things they want to change or do in order to have a great year.bujuhappy
I met my friends Tuesday for our monthly professional get-together and to discuss our goals for 2019. We were trying bullet journaling for the first time, which is great for goal setting. As I was thinking about my 2019 goals and how to set up for success, I realized that I have been implementing a process that I used to suggest to my personal training clients. I would always tell clients to break things down into super small steps and start slowly so they can create a long lasting habit. If you’re trying to eat healthier, start with one meal, get that meal healthy and into your routine, then move on to the next. So for example, start by changing your breakfast and trying to consistently eat a healthy breakfast and once you have that down, move on to another meal.

I realized that I have been slowly doing this over the past 6 months. I have a protein shake almost every morning. It’s quick, simple and healthy. It’s something that easily fits into my routine and I am consistent. I’ve also recently figured out a healthy snack. I am someone who needs something mid morning around 10am until lunch, which is usually around 12/12:30pm. I played around with this a lot, trying different options until recently. I found a bar that I love which is also healthy. This bar is super simple and quick, making it a no-brainer.


So now instead of saying “I’m going to eat clean and healthy!”, I’m breaking it down and I’m going to focus on my dinners. I need to start finding ways to be more consistent and intentional about keeping my dinners clean and healthy. Of course there will be times it’s not on “plan” but I really want to try to eat clean more consistently. I just feel better and I like feeling good! Lunch will be last to nail down but that should be easy because it could just be leftovers from dinner.

It dawned on me that it has really taken me months to build these habits. Which on the one hand seems crazy but on the other makes total sense since it takes time to build a long lasting habit. My breakfast and snack have become routine because I’ve been consistent and I found what works for me. You can’t just change everything all at once and say you’ll eat only salads and veggies, never cheat etc. You’ll never have success because you’re working against years of habits that you’ve built and you can’t just change everything overnight all at once.

This concept can be used for any goal you want to accomplish. Break down your goal into small, actionable steps. Then all you have to do is string a bunch of these super small steps together and you will achieve your big goal!


My First Apple Watch Competition

I competed in my first apple watch competition and let me tell you it was awesome! It ended on Wednesday and I wanted to take a day to reflect and…REST! I was challenged on 12/26 and the competition goes for 7 days. You earn points for minutes exercised, overall calories burned and hitting the stand goal. I love a good competition so it was game on!

updateI learned a bunch of things through this challenge. I always knew having an accountability partner worked, but I really got to feel it first hand! Now I know it was a competition, so this was a bit different than just having an accountability partner, but I got the idea of what it would be like and I can see how truly helpful it can be. Being able to look and check how many points the other person was earning throughout the day was definitely motivating (and maybe even a little stressful, but it kept me moving). I knew I had to get my workout in each day if I was going to keep up, let alone win. Getting notifications that my competitor was earning and hitting the daily milestones really kept me focused and on track to do the same.

I also definitely pushed myself more for the competition. I workout pretty regularly, but because I earn points for calories burned and exercise minutes, I pushed myself to complete more intense workouts. I was picking great workouts that I don’t always select unless I’m really trying to kick my butt. Plus, I made sure to get in a walk in with Bronx, who I’m sure really loved this competition! I even offered to do extra stuff like take Bronx out at night or really anything that would get me moving. I even hit the max points one day and came close a few other days.

600It was great to be doing this competition through the holidays too! I had something to keep me motivated and inspired to stay active. Each day I tried to be extra active to keep my points up.There are days I wouldn’t have worked out, but with the competition, I made sure to keep moving.


As  you can see, I really turned it on over the weekend when I had time to get in super hard and long workouts!


The competition even helped me hit my longest move streak! By the end, I was exhausted! I’m very competitive, so I was determined to win. But I had a great competitor, who made me really work for it!



One of our favorite things


#flashbackfriday to season 17 of the Biggest Loser. @lauren_lo_clark reached out to me yesterday and I had to share part of our conversation: “Hi! I was on the biggest loser back in 2015 and absolutely LOVED the pants your company provided for us!..The thing I loved most about your clothing was that it didn’t roll down when we worked out 🙌”.

Yep…our “no-roll waistband” is definitely a favorite feature on our bottoms! It’s so nice to not be constantly pulling up your pants through a workout. All Katie K Active styles are made with premium performance fabrics to give you the support you need for your workouts!

I can’t wait for the upcoming #FitKit 🤗! Make sure you give your feedback using this link 👉https://www.surveymonkey.com/r/85VB93B and get all the details on the upcoming #FitKit!

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!



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! 😉


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


  • 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.



  • 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



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.


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.


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


“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:

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


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.


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.


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