Katie’s Top 5 Fitness Apps Revealed!

It’s a new year, which usually brings feelings of a new beginning. Maybe you you want to make new goals for this year or just step them up from last year. Either way, the excitement of a fresh start is everywhere. With all this fitness inspiration swirling around, I wanted to share some of my favorite apps with you:

1.  MapMyFitnessThis is an easy to use app that will record a variety of activities, but I use it for running. Using GPS it then shows you a map of the route. It also displays length, time and distance of your activity, as well as your pace, maximum speed and calories burned.

A post where I used Map My Fitness

A instagram post where I used Map My Fitness

  1. MyFitnessPal: Keep track of what you are eating with this great app. It even has a barcode scanner, so you can scan the packaging of the food. The database of food is impressive, which gives you information on almost any food. You can customize how many meals and snacks you eat. It also enables you to set your fitness goals and track of your exercise and water intake. Follow friends or share with your trainer to keep accountable!
  1. Bit Timer: This simple timer is easy to use and effective. I love using a timer for run/walks (1.5 min run, 30 sec walk). I also use timers for workouts, especially when I’m short on time or traveling. For example, I will pick 8 exercises and do each one for 50 secs with a 10 sec rest, and then repeat it a few times. Or I’ll set it and do a Tabata workout. There are so many ways to use a timer, it’s a great resource to have.
  1. Pocket Yoga: I’ve always wanted to do yoga outside of a studio, but I’m still a beginner and don’t really know what I’m doing. Pocket Yoga comes with detailed voice instructions as well as videos on hundreds of different poses. There is information on the proper execution and benefits too. You can also choose your difficulty, practice and duration.
  1. Workout Trainer: This app provides you with a library of workout routines, including step-by-step audio and video instructions. Customize your own experience and recommended regimen, while also having access to create and edit your own personal workout routine.

These are apps that I use, but there are many more. I really should track my heart rate. Heart rate gives you a more accurate picture of endurance, fitness and calorie burn. I’m just doing my research to find the best one for me.

You can find an app for almost anything! So if you’re looking to revamp your health and fitness goals, consider using an app.

As the saying goes “What gets measured gets managed”. 

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Katie K Active Active Living Posts via Berks County Living

 

Three Formulas for a Great Workout with Katie Kozloff

Three Formulas for a Great Workout with Katie Kozloff


There are so many great ways to create your own effective workout. Drop exercises
in to the following formulas, and you are ready go!

Three Formulas for a Great Workout with Katie K Active 

Tabata: This is 20 second intervals of activity with 10 seconds of rest. Use a timer
(an app can easily be downloaded). Set it for 20 secs work 10 secs rest, for 8 rounds
or 4 minutes. Do one exercise through the cycle, rest and then move on to another.
For example, do squats through the 4 minute cycle and then do pushups as the
exercise in your next 4 minute round. Pick 5 or 6 exercises and you have an intense,
quick, yet effective 20-24 min workout!

AMRAP (As Many Rounds As Possible): With this formula, you will set a time limit
and complete as many rounds of your workout as possible. Pick 3 to 5 exercises and
the number of reps to complete in a certain amount of time. An example AMRAP
could be to see how many rounds you can get in of: 12 lunges (per side), 7 pushups,
5 reverse crunches in 20min.

Jack Webb: In this format, you complete a few exercises through a sequential number
series. 1 rep of each exercise, then 2 reps of each exercise and so on until you hit you
a goal number, for example 10 reps of each exercise. And then you work you way back down,10, 9, 8 etc to 1. Pick 2 or 3 exercises to complete the series.

No matter where you are, you can use these formulas to create a great workout. Use
body weight only exercises or mix in free weights. You can do resistance band
exercises, kettle bells or a medicine ball to change it up. Do these workouts at a park
and use a bench for steps ups or pushups. Or use a bar for pull-ups. The options for
exercises are endless. Adjust the workouts when you have more time from 10 minutes to 20 or 30 by adding another round or two.

#DefineBrave Pioneer: Pat Paolino Cruz

#DefineBrave Pioneer: Pat Paolino Cruz

Last month, along with four other nationally recognized women, Pat was chosen by Katie K Active as a Pioneer for their brand-new #DefineBrave Campaign focused on encouraging women around the world to feel confident in who they are and how they look.

Pat Paolino Cruz

Connect with Pat on Facebook

Join Pat and raise funds for The Tomorrow Fund in Rhode Island via the #DefineBrave Virtual 5K Run/Walk.

The Tomorrow Fund was founded in 1985 to ease the traumatic financial and emotional effects of childhood cancer. Our founders – a group that included doctors, nurses, child life specialists, and parents of children with cancer – recognized that, in addition to the very best medical care, children with cancer and their families need financial and emotional assistance to cope with the overwhelming challenges of this insidious disease.

Register for the 5K and join The Tomorrow Fund Team here

Donate to The Tomorrow Fund without registering for the 5K here

The #DefineBrave Campaign is focused on paving the way to real change by embracing the issues of body esteem with Katie K Active’s inclusive line of activewear!

Throughout the #DefineBrave Campaign, along with fellow #DefineBrave Pioneers, Lisa will share her personal stories of overcoming adversity and challenges in her life and help support, inspire and unite woman across the world to feel empowered and confident in their own skin and abilities in a sometimes judgmental world.

Learn more about all of the #DefineBrave Pioneers below.

Look for our #DefineBrave posts on our social media and please re-tweet and re-share with your friends to help us get the word out about this powerful campaign.

 

#DefineBrave Spotlight: Leah

Recently I was contact by Leah, after she discovered Katie K Active. She was so excited to find our inclusive brand and loved that we promote health at every size. I looked her up and immediately knew she had her own inspirational story to tell. Read Leah’s empowering #DefineBrave journey:

 

I am 35 and a mum to a 2 1/2 year old Miss named Sachi. I have struggled with my weight since I was very young and remember seeing my first dietician at around the age of 4. I began what I now know was disordered eating at around the age of 7 years and subsequently suffered from binge-eating disorder up until around 2 years ago.

Shortly after my daughter Sachi was born I was diagnosed with Degenerative Joint Disease. I felt stiff, old, and questioned what sort of mum I was going to be for this beautiful little child. Despite all of the causes for this condition, I could not escape the notion that it had come from a lifetime of excess weight on young joints. I knew that the only way I could get quality of life and be able to play with my daughter was to get moving. Having been that person who paid 3 different gym memberships at once and used none, I decided that if I was going to do this, it had to be for life and it had to be my way. I knew my background with food meant that I could not diet, so I simply started moving every day. First it was walking, then I taught myself to run up and down the side of our house and yard whilst my daughter slept.

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Once I felt confident, I hit the pavement and just started running and walking intervals. One day something just clicked and I promised myself that whatever happened I would not stop running – I was no longer that person who gave up. I ran 6.0km pushing Sachi in her jogging trailer through these crazy winds and up a long, gradual hill, and although it bloody hurt after, I knew that the ‘old Leah’ who gave up when things got tough no longer existed.

Running has always been a dream of mine. I’ve always wanted to be one of those people who just ‘goes out for a run.’ Completing a triathlon had always been a dream too that I had never expressed just due to the sheer absurdity if the concept of ME doing it, but I knew the game had changed and if I could run, then what was stopping me now? What I have since discovered is that nothing stops us except the limits we place on ourselves. We really, truly are capable of anything we put our mind to, you just have to be willing to work hard along the way. Know that it’s going to hurt but know that it’s going to be worth it.

 

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After my first triathlon I was hooked, so I joined a specialist training squad and decided to get my own qualifications in fitness. I felt really passionate about becoming a trainer because I know that for some people weight loss isn’t as simple as calories in vs. calories out. I believe that many people require a ‘big picture’ approach to their health and well being and this approach is the difference between a trainer who works you hard and a trainer who helps you change your life.

In June this year I ticked another goal off my list and finished my first half marathon. A week later I fell pregnant with my second child and despite the old hack of morning sickness, thanks to my life change I am experiencing a whole different pregnancy. During my first pregnancy I stopped weighing myself at 140kg – and sadly I have weighed this at other times without being pregnant. Now, four months into this one I am 92kg, which means I am no longer classed an ‘at risk’ pregnancy. To me this is ultimate pay-off for all of my hard work. Yes it’s great to go for a size 22-24 to 12-14, but better health and well being is my big ‘win’.

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If I could sum up my greatest tips to better health it would be these:

1) Think ‘sustainable’: good health and fitness is a life long journey, so every time you are tempted to try a certain diet or exercise regime ask yourself ‘am I going to be able to do this for the rest of my life?’

2) Do today what you can do tomorrow – Don’t work so hard one day that you can’t do anything for the rest of the week. Find something you enjoy and just do it.

3) Observe your food habits and don’t fight them – imagine you’re following yourself around like a science experiment and observe your behaviours. Ask yourself why you have suddenly arrived at the pantry? Are you really hungry? Or are you stressed, bored, or happy?

4) Learn about nutrition and then think about the energy value you are getting out of your food choices – for example, if you have an option of white bread or grain bread, think about what is going to give you better energy – you’ll soon realise that if you choose the white bread you may as well eat a piece of cardboard ;)

5) Be prepared – carry fruit or nuts with you and try not to put yourself in a situation where you are hungry and don’t have any healthy options. Eat before you go out if need be and always carry water on you.

6) Never ever fear someone judging you for having a go – by getting up, getting out and having a go you will be surprised by the amount of people you will be inspiring!

Follow Leah here on instagram for inspiration and motivation!

Have your own #DefineBrave story to share? Email Blogs@KatieKActive.com for a chance to be featured!

Leah was recently featured in an article by Born to Reign Athletics about plus size sponsored athletes.

Join Katie K Active at the Nashville Rock-n-Roll Marathon Health & Fitness EXPO, April 24th and 25th! #RNRNashville

Rock n Roll Marathon Nashville

Join Katie K Active at the Nashville Rock n Roll Marathon Health & Fitness EXPO!

Dates: April 24-25, 2014

Location: Nashville Music City Center, Hall C-D, Booth 829 #RNRNashville

Expo Hours: Thursday, April 24, 12pm – 7pm & Friday, April 25, 10am – 7pm

Free Admission: Open to the public

There are many parking lots, garages and meters available in downtown Nashville, including Park It Downtown.

Directions: For directions, please visit the Nashville Music City Center web site

The St Jude Country Music Marathon & 1/2 Marathon presented by Nissan, features a two-day Health & Fitness EXPO prior to the race, where all participants pick up their race packets. Free and open to the public, this EXPO features the latest in running technologies, fitness apparel, health and nutrition information and interactive displays.