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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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Wednesday, 30 May 2012

Chicken Pesto Kale Lasagna, and a shout out to sistahs.

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New recipe time: Chicken Pesto Kale Lasagna!

I apologize for the blurriness- I was hungry.

I made this a few months ago to bring over to my sister's house- she was pregnant with her 3rd boy (now ages 5, 1, and newborn... holy God) and I wanted to give her some healthy family grub in her freezer. 

Aunty Katy's Pesto Kale Lasagna, Turkey Chili, Lentil Soup, Chicken Chili, and Turkey Lasagna! 
My sister is seriously my hero. I don't know how she does it- she is a trauma nurse, fitness instructor, and mother of 3. 
While my nephew is cute, I'm more concerned with my sister's guns. 
She is also freaking hilarious. 

Sadly, this was at a wedding. That's the bride in the background.

....Same wedding.
She gave birth to a beautiful baby boy 2 months ago:

Poser, at one day old.

My heart. x3.

I'm smiling through my tears, after being stopped by security when trying to steal this child.

This was the first time I've cooked with Kale and it was fabulous! It kept its crunchiness and no one noticed it was a "new green" in the lasagna. You'll need: 

-WW Lasagna noodles, cooked, rinsed, and laid out individually
-1 jar of pesto
-1-2 chicken breasts, cooked and chopped 
-1 head of kale, flash boiled and chopped
-1 container light ricotta cheese
-1/2 cup plain greek yogurt
-1/2 cup shredded light mozzarella cheese
-salt and pepper

Hahah this really does not look appetizing, but I promise.. it is. 
I decided to do just two layers of noodles- top and bottom- as the middle layer often just gets lost! It allows for you to really shove the good stuff in the middle. 

Set your oven to 350. Mix kale, chicken, greek yogurt, ricotta, and a pinch of salt and pepper. Spread pesto on the bottom of the glass lasagna pan, and add one layer of noodles. Add the mixed layer, and top with another layer of noodles. Spread pesto liberally over the top layer of noodles, and cover with foil. Cook in the centre rack for 35 minutes. Take off the foil and add the mozzarella cheese. Cook for another 10 minutes. Let cool for 10 minutes and enjoy!!! 

My sister deserves a home cooked meal made for her and her family- this felt amazing to make and give to someone who I know will enjoy it. She is cray cray about fitness (she ran the Sporting Life 10k 7 weeks after giving birth!) and is currently teaching Stroller Fit and Baby and Me classes, all while getting about 2.5 hours of sleep. This woman does not stop. 

Who would you make a home cooked meal for? Yourself counts. 

Wednesday, 23 May 2012

Bitch, Please! 6 Minute Workout!

Pin It You say you don't have time to work out?

Bitch, please!

This workout is 6 Minutes in total and includes 12 full-body moves that you can do ANYWHERE!

I should take photos at this angle more often. My boobs look huge! 

Great news about this workout- you can WIN your own Gymboss Interval Timer- just like the one above! I use it in the video for this workout and it's excellent.

The Gymboss Interval Timer allows you to easily enter your workout time information- it will beep to signal your work vs. rest time. It's excellent to use for any of my workouts (especially this one!), and is very helpful for Tabata training!



Your 6-Minute "Bitch, Please!" Workout consists of 12 Moves (nothing fancy- just straight up!), 30 seconds each (10 seconds rest in between each move):

1. Front Lunges (Alternating)
2. Burpees
3. Alternating Plank Super(wo)mans
4. Tricep Push Ups
5. Plank Jumping Jacks
6. Squats
7. Pendulums
8. Bicycles
9. Wide Grip Push Ups
10. Plank Knees (fives)
11. Back Extensions
12. Star Jumps

So buck up, bitches- and get mad at me for swearing at you so much! This workout has MAX work time and MIN rest time- good for a quick, awesome workout in no time flat. At the end, you can tell ME, "Bitch, please! That workout was nothing!" (It's okay to lie).

To enter to win a Gymboss (you get to pick the colour!), simply Share this workout on Facebook, Twitter, or Pinterest and leave me a comment with the link to how you shared! You can leave a comment below, or on my Facebook page. Good luck! Contest ends Friday!


Tuesday, 15 May 2012

Are You Getting Enough Calcium? How About Chocolate?

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So, here's something I'm going to admit.

I'm getting old.

Sometimes, I look in the mirror and think, "WHO is that saggy old woman?" Then, I push aside my life sized cardboard cut out of Betty White, and again, say "WOW, that did NOT use to hang that low." I then high five Betty, and pat her on her rock hard ass.

As a woman in my thirties (I seriously forgot this the other day. Someone asked me my age and I actually had to think about it- another sign of age), I need to begin thinking about my body's longevity. Exercise, specifically weight-bearing activities (like the workouts I post here!) help immensely with the prevention of many medical conditions- one such preventable condition being Osteoporosis.

It doesn't matter that I'm not 80 years old- keeping bone density healthy by eating right and exercising is something we need to begin to do- even now, peeps. Similar to the reason why I've been slathering anti-wrinkle cream on since I was 17. Getting sufficient calcium also helps with muscle contraction and relaxation, maintaining healthy blood pressure, and preventing osteoporosis.

I used to drink milk for dinner every night- up until I was about 17! Sure, I eat greek yogurt and leafy greens, but the recommended daily intake of calcium (adults 19-50, including pregnant women) is 1000-1200mg/day. I was quite shocked to realize (through the breakdown of my diet), that I was well under the recommendation!

I'm thrilled to be working with Swiss Natural as their Fitness Expert- and in combination with exercise, proper diet, and supplementation, I want to help my body be as healthy as possible- well into my twenties um, later age. I'm super excited to help introduce Swiss's NEW Calciummmm Chocolate Fudge Brownie Calcium Chews!

You had me at brownie.

That's right.

CHOCOLATE FUDGE BROWNIE.

15 Calories.

Good for you.

Keeps your bones strong.

You're welcome.

You don't even need to try these because of the health and preventative reasons- they taste freaking amazing!!! The chew contains 600 mg of elemental calcium, and 400 IU of vitamin D3, so depending on your needs, you can take 1-2 chews daily.

Other ways you can get calcium include through leafy greens, milk, yogurt, cheese, tofu, and my personal favourite...

What? I meant the nuts.  

Alright fine. I'm looking at the yogurt wishing it was ice cream. Covered in chocolate. With brownies.
I have an extra bag of Swiss Natural's NEW Chocolate Fudge Brownie Calcium Chews to give to one of my peeps. Ladies in your thirties- we need to start NOW!

To win a bag (60 chews total), please just Share this post. You can share on Twitter, Facebook, Pinterest, your choice- just leave me a message below or on my Facebook page letting me know you did. Let's help spread the word together and begin prevention YOUNG!!! And by prevention, I mean enjoying chocolate.

Monday, 7 May 2012

Officer, I'm Guilty... For Killing That Workout (NEW Amazing At-Home HIIT Workout!)

Pin It Happy Monday! The start of the week- when we work off our weekend mistakes, when we have more motivation and greater intentions. Take 20 minutes out of your Monday with this killer H.I.I.T. Workout! (Shout out to Emily for giving me the awesome title!!!)

Peeps, this workout specifically focuses on full-body, functional movements meant for super duper cardio plus overall body shredding. You'll complete each of the 7 moves for 30 seconds, 4 times in a row (2 minutes total work time per exercise). Give yourself 15 seconds in between for rest (intermediate/advanced), or 30 seconds in between (beginners).



If you are unfamiliar with H.I.I.T. (High Intensity Interval Training), this is an extremely efficient way to work out. It combines periods of short, intense anaerobic exercises followed by a period of recovery. These workouts provide superior fat-burning and athletic conditioning. Not to mention, they are QUICK and the workouts I create are meant to be done anywhere- so no more excuses! You're welcome.

The Worm
Begin in plank position. Walk your hands back towards your feet, lifting your hips high as you go (the further back you go depends on your hamstring flexibility). Walk your hands back to plank position. Repeat 30 seconds.


Waterskiing
Begin in a seated position. Keep your shoulders back and chest proud, lean back so that your core is engaged. Pretend that you are waterskiing- your feet are flexed whether they are lifted or on the ground. Reel yourself in to the boat by mimicking that you are pulling the boat towards you. Repeat for 30 seconds.

3 Jump Turns
Using a jump rope (or anything to use as a "marker"- even a line in the sidewalk), Jump laterally over the rope twice. On the third, jump 180 degrees so you are facing the opposite way. Complete two more lateral jumps and a 180 degree turn on the third. Repeat for 30 seconds.


Plank Twist Kicks
Begin in plank position. Without lifting your hips, pick up your right foot and bring it between your left arm and leg, foot flexed, like you are kicking a soccer ball. Keep your foot as high as possible. Return to starting position and repeat other side. Repeat for 30 seconds.


Dive Bomber Push Ups + Major Air
Begin in a downward dog position- Hips high, hands extended. Bend the elbows wide into a push up. When straightening your arms, explode up, full body, and jump your feet into the air as high as you can. Get some major air! Repeat for 30 seconds.


Side Plank Touches
Begin in plank position. Without moving your feet, Rotate into side plank so your right hand is on the ground and your left hand is to the ceiling. Lift your left foot as high as you can, touching your left hand to your left foot. Return to front plank position and rotate to the other side. Repeat for 30 seconds.

4 Lunges + 4 Jump Lunges
Complete 4 Backward Lunges, and 4 Jump Lunges. Repeat for 30 seconds. Make sure that your front knee stays in line with your front ankle- your knee should not surpass your toes! Keep your hands up and your shoulders in line with your hips.



Total Workout Time is just over 20 minutes- good luck and rock on, peeps! Happy Monday!

Thursday, 3 May 2012

Create Your Own Home Gym- The Kettlebell!

Pin It Kettlebells are not a new tool by any means- they have a long history dating back to the 1700s- but these flat-bottomed spherical cast-iron weights with a horseshoe-shaped handle will offer your workout regimen a serious ass-kick. They are an exceptional tool for overall body conditioning as they offer the ability for extreme cardio (think about burning more calories than running) and muscular endurance training, plus super core shredding. A must-have for any home gym, they can be used for a full-body workout or used anywhere from 30 seconds to 2 minutes in any interval training workout.


Where to buy: You can buy kettlebells at most fitness stores- Fitness Depot, Fitness Source, Canadian Tire, even Target- but they can also be ordered online through various retailers.

Brands: There are too many to count, as some are ordered online, but some include Dragon Door, Ader, Lifeline, etc. All kettlebells are made of cast iron- the brand (in my opinion) does not matter as much.
Cost: This will vary depending on the weight and the coating, if any. Some bells have a vinyl coating covering the iron for comfort, and come in all colours. The bells usually are sold by weight in kg- and range anywhere from 4kg to 50kg- the smaller the weight, the less expensive the bell. You can find bells from $10- $100, and sometimes can get a better deal if you buy multiples.
I've been hesitant to incorporate the kettlebell into any of my at-home workouts for you amazingly hardcore peeps, not because you can't handle it, but because it comes with a whole new set of safety recommendations and guidelines. I received Tracy Reifkind's book, The SWING! Lose the Fat and Get Fit with this Revolutionary Kettlebell Program as part of TLC's Book Tours- which is a remarkably inspiring book, based on Reifkind's discovery of the bell, which helped her drop 120 POUNDS at age 41- dropping from a size 24 to a size 6!



It is an incredible read- beginning with changing the mind before changing the body. Reifkind goes through all of the essential safety precautions for the kettlebell swing, plus details food journaling and includes some excellent healthy recipes. Her book is a three-step program to getting your breakthrough body!

FABULOUS!!!!!
The workout part of the book focuses mostly on the cardio and endurance of swinging the kettlebell with two hands, one hand, or alternating. What I really liked was that it went into excellent detail about HOW the swing should take place- how your chest, shoulders, back, and core should look and feel during a swing- working on flexibility and bridge-like exercises to get the feeling of how it should feel. Reifkind also addresses what most people typically do wrong- they don't move with the momentum of the bell. It's important to really utilize the motion of the bell for the best workout- beginners usually try to work against it, because in most other exercise equipment, that's what we're told to do (resist, push away from, punch, etc.).

I've put together a 2- Minute video with 8 of my favourite kettlebell moves for a full body workout using the bell:

1. Russian swings
2. Crossfit swings
3. One-arm swings
4. Alternating one-arm swings
5. Catching the bell squats
6. Side plank twists using the bell
7. Plank hold on the bell (SUPER core power!)
8. Plank walks with Row




I highly suggest that you try the kettlebell, but that you get The Swing! or have someone show you proper technique. IT SHOULD NOT HURT YOUR BACK. EVER. You should not feel like your lower back is taking the brunt of the swing.

But don't take my word for it, take it from this extremely red-faced weird woman!