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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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Tuesday, 31 January 2012

The Gift of Yoga- Power of Movement's "Om"azing Giveaway!

Pin It Hi beautiful friends! I have amazing news for you- I have an awesome YOGA giveaway for you!!!!



I am an ambassador for the Power of Movement, Canada's largest yoga fundraiser, which is an exceptional organization that works to fund research for arthritis and autoimmune disorders. My personal journey to yoga began years ago when I experienced chronic shoulder pain. After many mis-diagnoses, many doctors, tears and frustrations, I discovered that the fluid movements of yoga were the only thing that really helped my (so far undiagnosed) problem.

You can't tell, but I'm freezing my ass off here. 
I felt intoxicated by yoga- the more I went, the better I felt, both physically and spiritually. I felt a much greater connection to my body, and found myself understanding the power of my soul. Yoga really spoke to me because it worked- it worked for me when I was injured, and it continues to work for me and challenge me every day. For this reason, it is very important to me to ensure that movement, yoga, and fitness are accessible to all. This powers the workouts I create that can be done anywhere and with little to no equipment required. After years of practice, I decided to certify through P3 Yoga and East to West Yoga and become a Registered Yoga Teacher (RYT). It was the best decision I have ever made and I continue to grow and learn within the yoga community.

See? Totally accessible. 
In an effort to raise money and awareness, I am doing a karma class at my high school to give students, teachers and coaches the opportunity to experience the power of movement. I think yoga can help teenagers increase their self esteem, give greater body awareness, provide an avenue for stress relief, and give students a sense of belonging, belief, and pride!

Back in December, the Power of Movement had a week of "Ommmm"azing giveaways, and I WON a Passport to Prana!
The Passport to Prana is an amazing way for you to figure out the studio and type of yoga that suits you best. It entitles you to one yoga class at each and every participating studio (good in Canada- Toronto and Vancouver)- and it's good for one year! It's an amazing way to experience all types of yoga and find the one that works for YOU. Here's where you come in: I've decided to give the Passport to Prana to one of YOU! :)

The wonderful people at the Power of Movement will also give the lucky winner a Power of Movement Yoga Mat AND a Power of Movement Yoga Bag! I'm so excited to be part of this passionate organization and hope that the lucky winner will find a place for yoga in their lives.

You'll be all set to rock it out... even if your favourite pose is Savasana.
This was my friend Bailey at a fancy Gala. See? Yoga can be done anywhere.
To win, please Like the Power of Movement on Facebook (+1) and Twitter (+1), and share this giveaway on your Facebook, blog, Pinterest, or Twitter (+1)! You'll get one entry for each that you complete.

As an additional entry, tell me your own personal yoga journey or any goals you have associated with yoga! (+1)

Please comment below or on my Facebook page and tell me the number of entries you've completed! Good luck- contest will close Monday, February 6th!

Namaste, my friends.

Be sure to check out the other amazing ambassadors for the Power of Movement, including Laura and Kim!

Sunday, 29 January 2012

The 15-Minute High Five Workout!

Pin It Did you know that the best way to give someone a high five is to watch the elbow? Try it.

You're welcome.

You can only imagine how awesome that would be if you gave yourself a high five.

Well, you're about to. This workout is FIFTEEN MINUTES. Yep. That's it. Don't tell me you don't have the time, because I don't believe you.

This was totally natural. 
The High Five Workout consists of 5 exercises, done 5 rounds. You will complete each exercise for 20 seconds, and rest for 20 seconds in between. Your goal is to try to MATCH or BEAT your previous round's score! The video shows one full round- I've used a wall clock to keep track of the time!


Exercise Notes: 

Jumping Side Squats: Work on explosive lateral power, starting and ending with knees bent in a squat every time. Your knees should stay in line with your ankles whenever possible.

Side Plank Touches: Keep feet at least shoulder width apart and rotate over the outside of the foot. You are always touching the same side hand and foot (R to R and L to L)!

Trunk Twists: For a lower option, bend the knees, and keep the heels on the floor, toes up. Your heart should stay lifted and your back is straight and strong. No shrugging!

Knee to Chest Push Ups: You're working your core as well as your upper body! Begin with your hands slightly wider than shoulder-width apart. Bring your knee as far as you can HIGH and UP into your chest (this is the core workout!), then bend your elbows out to the side and push your body and your leg back to starting position. Repeat other side.

Downward Dog Jumps: This is EASIER than it looks!!!!!! To increase difficulty, BEND YOUR ELBOWS as you bend your knees and explode up off the ground. Try to land softly!

This is a great, full body workout that you can do ANYWHERE- yes, even on the subway. My peeps at SPA (Speed, Power, Agility) and I did a 14-minute Cardio Interval before doing this workout. 30 minutes total, and wicked sick.

Beat me!

Good luck and don't forget to comment below and tell me how you did :)

Now go forth, and high five yourself. Watch the elbow.



Wednesday, 25 January 2012

Win a MONTH'S supply of popchips!!!

Pin It Who wants popchips???
Me! Me! Me! Me!
The lovely Adrienne at popchips T.O contacted me and sent me over a cagillion single serving bags of all different flavours!

Well this is great, but what am I going to have tomorrow?
At first, I thought this said "Happy Smoking". So, I went on my porch and lit up a cigar. Then, Carter told me it said "Happy Snacking". Let's pretend this never happened.
How amazing is this? You want ME to taste your awesome product, and SHARE with my friends??? I love blogging.


I first tasted popchips at a lacrosse tournament- I was in between games (if you know anything about Women's Lacrosse in Canada, you'll know that we play a ridiculous amount of games in the shortest period of time possible... I don't know how my legs survived). I didn't want a full meal, and I was craving something sweet and salty, but light. One of my teammates had a bag of popchips and I happily decided to eat the entire bag when she wasn't looking.

In fact, she's still looking for them.

They were barbecue flavoured and they were fantastic. Much more flavourful than a rice cake, and so much better for you than a potato chip! They're popped! All the flavours are derived from natural ingredients (no preservatives, artificial flavours, colours, cholesterol, non-gmo, and certified gluten-free), and less than half the fat of regular potato chips!
We all know when the snack bug hits us and we reach for something like chips or chocolate (and all other bloggers are lying if they say they don't). I felt good reaching for a bag of these to munch on while I made fun of the contestants on the Bachelor. Not like I needed help feeling good about myself after watching that, but this was a double whammy. Plus, I was allowed to eat the whole bag.

When you say jeans, you mean sweat pants, right?

What she said. 
Guess what, my friends? You can win a MONTH'S supply of your very own popchips!!! That's like, enough for an entire season of the Bachelor!

Here are the amazing flavours to choose from:
*Original (vegan)
*Barbeque (my fave!)
*Sour Cream & Onion (Carter's fave!)
*Sea Salt & Vinegar (vegan)
*Jalapeno (vegan)
*Cheddar (my second fave!)
*Chili Lime
*Parmesan Garlic

Additionally, popchips will throw in Theresa Albert's latest book: "Ace Your Health"- the cutest book with 52 cards- one for each week of the year- with amazing health tips and tricks that are EASY and simple to do! What a great idea! Especially since one of the tips is "Do not starve yourself!" Thank God, because I am a food machine.

52 Recipes and Challenges included! 
You can win all of this!!! Remember to share. With me. 
I can't wait to try popchips' newest flavour: Sweet Potato!!! From the reviews, I hear it's like "crack in a bag".

Sign me up.

Here's how you can WIN a month's supply of popchips AND Theresa Albert's "Ace Your Health" Book!

+1 each Like popchips on Facebook and/or follow them on Twitter and let them know the crazy heel woman sent you!
+1 Share this contest on Facebook or Twitter (@popchipsTO, @fit_in_heels)

+1 bonus Like me on Facebook!

Please make sure you leave a comment below or on my Facebook page for EACH entry that you complete! GOOD LUCK! Winner will be chosen randomly and contest ends Sunday, January 30th! Happy snacking!

Sunday, 22 January 2012

Under 30- Minute Jump & Pump Workout!

Pin It Under 30 minutes. 3 circuits. One piece of equipment. KILLER cardio and resistance workout.

You ready?
BRING IT, @$#&es!
First, stop swearing. Now find your favourite jump rope and gear up! A few tips on jumping rope:

-Your WRISTS are turning the rope, NOT your arms. Keep your elbows in!
-Find a skipping style that you can keep up. If that means adding 2 hops for every 1 turn of the rope, great!
-You want to be LIGHT on your feet using a SMALL jump- the higher you jump, the harder it is to jump rope!
-Don't get frustrated! If you are spending more time untangling yourself from the rope, THROW IT AWAY and mimic the rope turning with your arms!
-Stop swearing at me.

Jump rope is THE BEST stationary form of cardio. Studies show that it can be as effective as running at an 8-minute mile pace! In addition, it improves coordination, uses almost all of your muscles at once, and absolutely torches fat and calories. Need any other reason to try this?

You'll do 3 circuits: each with 3 exercises and 3 rounds of skipping! You will USE THE JUMP ROPE for your resistance exercises, shown in the videos below.

CIRCUIT 1: LEGS

2 minutes jump rope, then put your rope down for 45 seconds of Wide Speed Skaters!



2 minutes jump rope, 45 seconds Jumping Squats!


2 minutes jump rope, 45 seconds Jumping Lunges!


Take a 1-minute break and gear up for circuit 2.

CIRCUIT 2: ARMS


2 minutes jump rope, 45 seconds Side/Side Push Ups!


2 minutes jump rope, 45 seconds Up/Down Push Ups!


2 minutes jump rope, 45 seconds Dips!


Take a 1-minute break and gear up for circuit 3. 

CIRCUIT 3: CORE


2 minutes jump rope, 45 seconds V-Sits (3 options shown here)!


2 minutes jump rope, 45 seconds Walking Planks (2 options shown here)!


2 minutes jump rope, 45 seconds Jumping Side/Side Planks!




Take a 1-minute break and gear up for the BONUS ROUND! 

BONUS ROUND

You will choose between 500 HIGH KNEES or 100 DOUBLE UNDERS!!!!! I've shown you both videos: about 40 double unders and about 100 high knees. Pick your poison and work to finish!!!!



You're DONE and it hasn't even been 30 minutes. Enjoy burning fat and calories ALL DAY with this fab workout! Make sure you stretch your calves and shoulders especially once you've finished.

Let me know how you did- swearing included.

Make sure to check in weekly for new, little-to-no-equipment workouts EVERY week!

Wednesday, 18 January 2012

How to look hot and sexy on the beach.

Pin It Some of you know that I went on vacation with my family over the holidays. Now, since I have about 45 followers, I consider myself a giant celebrity, so I was prepared for my photo to be taken in a foreign country by my fans. Here, I show you how to keep it real on the beach.

1. Find the nearest pregnant woman, and pose beside her. Cue arm pose, and purse lips.

If no pregnant woman is available, force a stranger to shove a basketball up their onesie.
2. Only pose for photos in which you will receive an appearance fee.

That's right.

They gave us free drinks for this! It was like magic- we just went up to the bar, and ordered drinks. Totally hot star.
3. When posing in a bathing suit, pretend this baby is your child.

This child's thinking, "help me!"

I found her again! Perfect timing.
4. Work out on vacation.

Make sure you pose for the before photo...

And, the after. Even though this was mere minutes later, it makes you look hardcore.
5. Find your nearest hammock. It doubles as a cover up.

This poor child.
6. Do tequila shots. You won't give a @$#! what anyone thinks of you.

For example, I didn't notice at the time how proud Carter was of me.

7. Wear a ridiculously large hat to draw people's attention up.

Huge hat, low shirt. All I care about is more food to my right.

There you have it, friends.

And just when you think you couldn't handle a week's vacation away with your family, here's our family Christmas photo:


You're welcome.


I'm pretty sure I covered all of the important ones, but what are your tips to stay hot and sexy on the beach? 







Monday, 16 January 2012

The 6 MINUTE Top 10 Workout

Pin It Tough love, my friends: you need to work HARD to get results. So there.

The Shortcut Top 10 Workout will take you just over 6 MINUTES in total. NO EXCUSES.

If you have more time, the Full Top 10 Workout will take you 38 MINUTES in total.

Better yet, do them BOTH! (On different days, of course).

Remind me to take the photo BEFORE the workout so I don't look so bloody exhausted.
I've included a video of the entire workout for you in shortcut form. You will go through the TOP 10 EXERCISES, 30 seconds each, resting for 10 seconds in between. 6 minutes of ridiculousness. Done.


If you are hardcore (and I know you are) and want to do the Full Top 10 Workout, use this sheet and complete exercises #1-10 for 30 SECONDS each and REST FOR 25 SECONDS in between. You can give yourself an extra 30 seconds to rest after the round, and then begin round 2, 3, and 4!
Your goal is to try to maintain the amount of reps you did each round! Here's mine... try to beat me! (I didn't do the first round of squats because I was getting my peeps up and running)

Notice that by round 4, my writing resembles a drunk person's. It was f$#@!ing hard. 
1, 2, 3... GO!!!

So... how did you do???? Did you beat me? Let me hear from you!

Saturday, 14 January 2012

Chickbands Giveaway! Non-Slip Headbands for Chicks on the Go!

Pin It Here's a truth about me.

I like to put things on my head.
I didn't say I had any dignity.

You have to admit, I look good.

I also like booze.
I went too far with this one.

Zack Morris was calling. He wanted his phone back.

Anything for fashion's sake.

That trophy should be on my head. This fascinator just isn't big enough.

Well.... I deserve this. 
You're welcome for that photo montage. Truth is, I've always worn hats, headbands, or clips galore in order to keep my hair out of my face when I'm playing sports or working out. If I wore a headband, I'd have to secure it at the back with 3-4 bobby pins to keep it in place.

And this is the precise reason that I have bangs. Look at that fivehead!




The Athletarian introduced me to Chickbands: non-slip headbands for girls on the go! I have to admit, I was a little sceptical but Kara, who is the nicest woman alive, sent me over two of the coolest Chickbands I have ever seen:

Where are my lacrosse chicks at????
This just makes sense. 
I've tested these puppies out in every which way:

Weight lifting. Stayed put.

Yoga. Stayed put.

Tabata training. Stayed put.

Running. In my mind, the biggest test. I tried it running outside and inside on the treadmill. Stayed put.

Visiting with Santa...

Stayed put.
I am amazed! These are for real. They straight up, STAY PUT. I love them so much I took them with me to Mexico for my workouts!

Other super chic ones I looooove:






Kara has amazingly offered one lucky winner your choice of THREE Chickbands for yourself! Here's how you can enter to WIN!

+1 each Like Chickbands and This Crazy Heel Woman on Facebook

+1 Visit The Chickbands Shop and tell Kara which Chickband you'd like most! While you're at it, tell me what you've put on your head for fashion's sake. Lady Gaga and I can't be alone.

+1 each Share this contest on Facebook or Twitter!

You must leave me a comment for each entry- either below or on my Facebook page!

Good luck!!!! Contest runs until Friday, January 20th!