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I'm Katy! I'm a Phys Ed teacher, fitness and yoga instructor. I love fitness and fashion! Join me as I kick the crap out of you with my at-home HIIT workouts, and mostly make fun of myself.
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Friday, 30 September 2011

Equalizers, Kettlebells, and Push Ups... Oh My!

Pin It Have you entered my Larabar giveaway yet??? Do it. Now.

My favourite time of the week- Bootcamp time!!! Today we did a modified version of Tabata Training!

I set up 9 stations. For each one, my peeps would complete 4 intervals. Each interval was 30 seconds long and had a 10 second break in between. 30 seconds were given in between stations!

The stations included Equalizer Planks, Gravity Push Ups, Jumping Lunges, Speed Skater Jumping Squats, FAST Jump Roping, Planks with alternating knees to elbows, Sit Ups with a Pilates ball with two oblique twists, Kettlebells, and Heavy Bag Front Kicks.

Here is an example of the Lebert Equalizer Planks- these are HARD. The final 30 seconds felt like 5 hours. I've included an option of push ups, and push ups with a leg lift as well! RIDIC.


The next video shows the Gravity Push Ups (inspired by Tracy Anderson!). They are gravity inspired because you are trusting yourself to fall forward, using your upper body strength to keep you from face planting! (Great incentive, I know...) You are trying to fling yourself back to your starting position by exploding back up! They are insanity- Especially after 4 sets!



Have you tried KETTLEBELLS? I seriously think every woman should own one of these mofos. You can do SO much with it, and even a simple swing is some crazy cardio plus muscular endurance. You want to make sure your gaze stays forward, chest lifted, using your hips and momentum to swing the kettlebell between your legs and straight in front of you.


I apologize for my chest in yo' face.

Make sure with kettlebells to stop at shoulder height and always make sure your wrists are strong and not bent!

I felt amazing coming home after another awesome workout. Unbeknownst to me, it wasn't the best part of my day.

This was.
Muchos Amigos. Equal to 4 bottles of wine. What's everyone else drinking?  
Cheers to the freakin weekend!

Have you tried Kettlebells?

Wednesday, 28 September 2011

F&%@! You, Cancer.

Pin It Alright. Major tear-jerker here.

Catherine is a fellow Titika advocate, nationally-ranked athlete, and cancer punisher. She has been dealing with Multiple Sclerosis for 8 years and recently began battling advanced breast cancer in December. She has undergone 8 rounds of chemotherapy and a double mastectomy in her young 39 years and credits staying fit and positive as her reasons for kicking the crap out of this terrible disease.

BEAUTIFUL WARRIOR.
Last weekend was the Kickbox for the Cure kick-a-thon at DNA Fitness (that place I talked about pretty much all summer- where Aynsley- a Canadian champion kickboxer- kicked the crap out of me. Literally.).

My sister and her son before the ass whooping in the summer. (Okay, her son did not participate).

And us after. Hot. 
The idea for the Kick-A-Thon was to collect donations- and for each dollar collected, the participant would compete one kick. Um.. just so you know, this is HARD. Check out this video of Catherine just hours after receiving a chemotherapy treatment, mimicking the 1 kick = $1. I want to punch myself for the last photo after seeing this. She still has 7 radiation treatments to go.


Catherine has worked with Rethink Breast Cancer to host the inaugural Kickbox for the Cure Gala, taking place this Friday, September 30th at the Fairmont Royal York. Think boxing gloves, black ties and ballgowns! Hmmm... Fit In Heels, indeed!




The gala will feature these limited-edition pink kickboxing gloves, and this model. Who I happen to know. Bailey, you are gorge!!!
Here's Catherine, Aynsley, and Bailey rocking it out on Breakfast Television! Watch how hard Aynsley kicks... poor Bailey smiles through it all, but good God, that hurts! As a side note, I love Dina Pugliese.



So, this is the coolest part (besides Catherine's amazingness, getting to dress up in heels and dresses and kick Cancer to the curb): Aynsley is actually FIGHTING at this event.

And she's fighting a GUY.



Good God, if I didn't already have a girl crush on her, I wouldn't know how to react to this. Did I mention she has THREE kids? I know. F her. (Don't tell her I said that or else she will drop kick me).

Here's the promo video:



In addition, Titika will be displaying their AMAZING clothing (I know first hand- LOVEEEEEE) at a fashion show at the event!!!!! Drool away, people!

For tickets, visit www.kickboxforthecure.com or find Catherine on Facebook at Kickbox For The Cure.

So- if you were feeling down, if you were feeling tired, if you were thinking you just couldn't do it today- think about Catherine. And do it. Whatever it is.

Monday, 26 September 2011

Clean Eating and Larabar Giveaway!

Pin It What is "Clean Eating"? The term gets thrown out there a lot- yet do people actually know what it means? Does it mean eating nothing but lettuce and celery? Does it mean washing your food?

I first heard about Clean Eating through the book "The Eat-Clean Diet" by Tosca Reno (by the way, I despise the word "diet"- but to be fair, this is an awesome book that is more about adopting a clean-eating lifestyle rather than a diet). The premise of clean eating is simple- eat real, whole foods that have little to no processing (including meat) and are made up of ingredients that you can actually pronounce. Think fresh fruits and vegetables, good carbohydrates- like oatmeal, brown rice, quinoa, whole wheat pasta, sweet potatoes- dairy such as skim milk, greek yogurt, and lean protein like beans, legumes, fish, chicken, turkey, etc.

It was quite eye opening- real food? You mean... diet coke and fat-free ice cream don't constitute a healthy diet? People had a real issue with this. Eating MORE will help you become leaner? Good fats won't make you fat? Carbs aren't the devil? (I'm still working on changing many people's minds that this is the way to eat- Atkins and Low Fat diets really killed the idea that carbs and fats can actually be healthy for you).

Let's get clean, people.
Now, don't get me wrong. I eat a ridiculous amount of chocolate. I consume alcohol. I totally dig going to the movies and getting a large diet coke with ice. Hell, the other day I ate two pizza pockets for dinner. But I believe nutrition should be about what you do 80% of the time. (And no, I'm not a nutritionist or a dietitian nor do I pretend to be). If you cheat (what's the opposite of eating clean? That's right- eating dirty, you sickos), make sure it's not a week's worth in one sitting.

I know what you're thinking. "Where do I get one of those red mugs?"
Believe me, knowing that "Cheat Day" isn't code for "Eat whatever you want from sunrise to sunset" is something I stuggled with. I used to have one big cheat day a week and would consume a small country in one sitting. I'd eat until I felt physically sick, and then because I knew I couldn't have that bad stuff for another week, I'd keep eating. Great role model there, Katy.

Enter Larabar. My girlfriend Andra, who is a Naturopath, first introduced me to these bars that are to.DIE.for. She recommended them because they had great taste and their ingredients were real. Larabars contain between 2 and 9 ingredients total- all simple and clean ingredients such as cashews, peanuts, almonds, dates, cinnamon, cloves, etc. They are a great healthy snack fix at 3pm when I'm on my way to coach!

I'll listen to anything you say, doctor. (p.s. I swear, this is actually Andra. I do know her, and yes, she looks that good in real life.) 
They have amazing flavours such as Chocolate Chip Cookie Dough, Blueberry Muffin, Carrot Cake, and Peanut Butter Cookie, to name a few. Chocolate Chip Cookie Dough is my FAVE and it contains FOUR ingredients total! Cashews, dates, sea salt, and chocolate chips. That's it, yo.

Get me a napkin for my drool.

F Yeah.
But don't listen to me. Instead, listen to this group of supermodels I hired.

Larabars can be taken anywhere.

Larabars double as body armour.

After seeing this, you should change your name to Lara. Even if you are male.

You don't even need to take the wrapper off. It's THAT good.

If you haven't bought Larabars yet, you will now.
They fit right in to your pocket! Wait- you aren't a supermodel. Who brought the extra?
It's time to reward my amazing followers with a Larabar giveaway! Larabars are also gluten free and vegan for those with dietary restrictions. You can win a sample of Larabars, a water bottle, and some fun stickers! (Supermodels sold separately)


Here's how you can win! Leave a separate comment for each!

Mandatory:
+1 Follow my bliggity blog! and/ or +1 Follow your gal on Facebook!

Additional entries:
+1 Follow Larabar on Facebook and tell them which bar you'd most like to try (and that me and my supermodels sent you).
+1 Blog, Tweet, or Share this giveaway on Facebook!

Good luck! Contest will end on Sunday, October 2nd!

Friday, 23 September 2011

Hyper Heart Workout- With Videos!

Pin It I called this workout the Hyper Heart workout because that's how my heart felt... pretty much the entire time. My peeps at Bootcamp were raring to go, as always, and this week we did H.I.I.T. training.

On my way with what some of my peeps call "Torture Devices". Those are Lebert Equalizer Bars- Seriously RIDIC. 
The Hyper Heart Workout
1. Front Kicks on Heavy Bag 2. Equalizer Knee Up/Pendulum 3. Spiderman Push Ups 4. Toe Taps on the step 5. Mountain Climbers 6. Cardio Squats 7. Cross-Body Burpees 8. Get Up Sit Ups

My chicken scratch notes on the workout. I should add my grocery list.
8 stations equalled 1 circuit total: 45 seconds ON, 15 seconds OFF: Repeated 4 times (1 minute break in between circuits)

<3 Tabata! 

In between each station, my peeps had to do one TUCK JUMP! This was no problem at first, but by the 4th round: jumping as high as you can and bringing your knees into your chest... even one time... not so simple.

Best part about taking videos of parts of the class- I get a break. Ha.

Here's Goran killing the Spiderman Push Ups + Tuck Jump at the end! (Sorry- next time I'll know to take videos the other way!)

video

Elain demolishing the Criss-Cross Burpee (this NEEDED to be videoed!):

video


Melissa rocking the Jump Lunge + Knee with Stability Ball:

video


Gail pumping out the Knee Up + Pendulum Swing on the Equalizers:

video



And here we all are as I forced coerced made asked my friends to pose with me. Note to self: people are more excited at the BEGINNING of class.

You guys ROCK.
What do you guys think? Anything from the Hyper Heart Workout that you'd like to try?


Bootcamp peeps- let me hear you! www.facebook.com/fitinheelsblog

Wednesday, 21 September 2011

We're BOTH Winners!

Pin It ...Before I tell you the winner of RelaxReflect's Badass giveaway, I have to say- you peeps like your Candy Corn. An overwhelming winner to the "What's your favourite Halloween candy?" question! And I am NOT the only one who likes Tootsie Pops! Um... one other person likes them. Thanks, Samantha @ Health, Happiness & Skinny Jeans for validating me! And yes, we can share!

On to the WINNAH!!!!!
The gorgeous Vanessa at Gourmet Runner has won a new RelaxReflect Stars & Stripes tee!!!! Sorry Vanessa, you'll have to forego your beauty new treadmill and run outside a little longer! You'll want to when you get this shirt! Congrats, doll! Send me your shipping address to fitinheels2@gmail.com!

Thank you for indulging me with my bad ass loserdom. 
I also have to share with you how I am a winner! We got a new RANGE!!!!! 

GAS!
CONVECTION!
SELF CLEANER!
GRIDDLE IN THE MIDDLE!
IT SINGS TO YOU WHEN IT'S DONE PREHEATING!
LOVE OF MY LIFE!!!!!!!!
I am in LOVE. I CONVECTION ROASTED my first meal!!!!! Fresh Wild Salmon with Pesto and Sweet Potatoes!!!!!! I realize I'm using a zillion exclamation marks but I can't help it!!!!!!!!


I was so pumped I didn't even eat vegetables. 
With my zucchini (by the way, it was $1 for that massive mother), farm fresh eggs, sweet potatoes, onions and tomatoes, I made a mostly-local frittata (I added avocado and parmesan cheese) to pack for lunch the next day!

You can't see, but I'm crying tears of joy.
Why yes, I WILL place you in my middle griddle. F Yeah.
1. Very important question: what should I name my new family member? 

Monday, 19 September 2011

Tuesday Obsessions- A HUGE... vegetable + what's your favourite Halloween candy?

Pin It
Time for Tuesday Obsessions! 5 things I can't get enough of.

1. This poster.

I so needed to look at this yesterday when I needed to blow off some steam! Mean people suck!
2. Being surprised with dinner reservations last Friday after a long week.

What do you know? Also a chance to wear my new mustard yellow dress from H&M. Not pictured: my face, head first in a martini. 
3. Finding a makeshift way to weight lift.

I apologize for my face. But seriously, this is a ZUCCHINI in my left hand!!! WTF???

Curls for the girls with my hand picked apples and massive member. Someone had to say it. 

Baby toss + Squats. No big deal. 

What a gorgeous child. 

Bonus points if you can guess how much this sucker was!

4. My nieces and nephews.

This borders on child abuse. 

Not pictured: the 20 photos where I have 8 chins. 

This poor child left alone in front of these massive sunflow- oh, right. I did that. 

Hahahahahahahahaha this was funny to the adults for 20 minutes. 
5. Halloween candy... in September.

So... what's everyone else having?

I'm pretty sure I'm the only person in the world who loves Tootsie Pops. I'd be happy to accept any and all donations from your Halloween stash. 

1. Guess: How much do you think that massive zucchini was??? 


2. What should I make with the massive zucchini? (I didn't think it through when I bought it). 


3. What's your favourite Halloween candy?

Sunday, 18 September 2011

Jump & Pump and Emmy Best & Worst

Pin It Have you entered my RelaxReflect giveaway yet? You have two more days to do so :)

Thursday at Bootcamp I decided to take a page from Blue Eyed Runner and do a version of her Jump & Pump! My bootcampers were AWESOME last week when we tried the 99 Hardcore Workout and they came back for more! The great thing about Bootcamp is that we change it up every week. A typical bootcamp class could have anything from interval training to running to kettlebells to circuit training to 495 push ups (um.. yeah, that was the 99 Workout and I could barely move the next day)... so every week my victims peeps get something new. This is important to keep your body guessing!

Here is the JUMP & PUMP (this is for my American friends who don't call it "Skipping") Workout we did:

2 minutes Jump Rope 1 minute Squats2 minutes Jump Rope1 minute Crunches2 minutes Jump Rope1 minute Plank2 minutes Jump Rope1 minute Mountain Climbers (in & out)2 minutes Jump Rope1 minute Lunges 
1 minute break!
2 minutes Jump Rope1 minute Squats2 minutes Jump Rope1 minute Crunches2 minutes Jump Rope1 minute Plank2 minutes Jump Rope1 minute Mountain Climbers (in & out)2 minutes Jump Rope1 minute Lunges 
1 minute break! 
1 minute Jump Rope30 seconds Squats1 minute Jump Rope30 seconds Crunches1 minute Jump Rope30 seconds Plank1 minute Jump Rope30 seconds Mountain Climbers (in & out)1 minute Jump Rope1 minute Lunges
1 minute break!
And just for fun- finishing with: 
PUSH UPS!!!! 10-9-8-7-6-5-4-3-2-1 for a total of 55... Muahahahahahahahahaha. 


This was AFTER I taught an hour of Pump and then I had to teach Yoga afterwards. Can you say DEAD? No seriously... can you say it? It'll make me feel better. Thanks.

Now, on to more important things.

EMMY Fashion. The show is still happening, but this needs to be done now.


A beautiful woman in a red dress! 
 
A beautiful woman in a red dress! 

A beautiful woman in a red... you get the idea.
Not pictured: Lea Michele's 2 only other poses.

How embarrassing. 

I am all about following (good) trends, but this was overkill! Still, I present my Best and Worst dressed, and shockingly, both are not dressed in red:

BEST:

I shamelessly watch Gossip Girl, 90210, Pretty Little Liars, to name a few... And apparently the only tween show I don't watch is Vampire Diaries. Nina Dobrev is PERFECTION. LOVE. 

WORST:

Gwyneth apparently trying to be a tween. This is probably how my students think of me when I try to act fifteen. 
1. Who is your Emmy Best and Worst Dressed? 


2. Are you going to try the JUMP & PUMP Workout?