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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, 27 February 2013

#GreenChallenge Week! Win a Starbucks gift card!

Pin It Can you believe it's almost March? My son is now 3 months old, and that is just wild. I mean, I can't believe he isn't in college by now. It would be great to have some new drinking buddies.

For the first week of March, and in honour of St. Patty's Day, I'm hosting Healthy Green week! Every day for the first week in March, join me by submitting your photos on Twitter or Instagram to @fit_in_heels, using the hashtag #greenchallenge! Someone who participates every day will win a $25 Starbucks Gift Card... one of my favourite green things!


Each day, you'll upload a photo for your #greenchallenge! Here are the topics:


It's okay if you miss a day- you can make up for it by tweeting/instagramming (is that actually a verb?) two in one day. Winner will be chosen March 8th! Good luck and get snapping!


Tuesday, 26 February 2013

Burn the MOST calories with Tabata Tuesday #4!

Pin It Let's get right to the point, seeing as you're coming to this page because you need a quick workout. This Tabata workout is full-body, rockin' hard training that gets in and gets out. Just how I like it.

You'll have 4 Tabatas with a 1 minute break in between each, totalling 20 minutes. Make sure you include a dynamic warm up and cool down! And by "cool down", I mean cursing my name with a slight whisper, as you'll be too tired to do anything else.

Each Tabata is 8 rounds- 20 seconds of work followed by 10 seconds of rest... x8!



1. Jumping Speed Skate
Keeping your chest lifted, jump laterally, landing on your right foot and bring your left foot slightly behind you. Your left arm will be straight out in front of you, like a speed skater. Repeat by jumping to the left and bringing your right arm forward.
MODIFICATION: you can do this without the jump- so step to your right and left but bring your opposite hand to your foot (so step to your right and bring your left hand to touch your right foot).





2. Dive Bomber Push Ups + Major Air
This puppy is what I like to call my little bitch. It incorporates your entire body and hurts so good. 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!
MODIFICATION: Instead of major air, extend one leg in the air. Repeat the dive bomber push up and extend the other leg.



3. Shuffle + Jumping Lunge
This lateral movement is awesome for a cardio and resistance blast. Complete 8 shuffles to the right, and then 8 jumping lunges to the left, returning to starting position. Repeat.
MODIFICATION: If space is an issue, stay in place as you shuffle and lunge.


4. Mountain Climbers 
I HATE these things. But they are amazing.
Begin in a plank position. Bring one foot as close to in between your hands as possible, and switch legs.
MODIFICATION: Bring your knee into your chest. Repeat with other side.


Let me know how you did by using the hashtag #tabatatuesday and sharing on Twitter, Instagram or Facebook!

Monday, 25 February 2013

Clean(er) Butter Chicken!

Pin It You ask, I deliver, peeps! I had a ton of requests for my clean(er) version of Oscar Night Butter Chicken, and I aim to please. Butter Chicken is one of my FAVE Indian dishes- everything about it is so comforting and hearty. But the fact that the dish has the word "butter" in it... well, we won't go there.

This dish has no butter (sub strained tomatoes) and no cream (coconut milk instead!) in it- and it is DELISH! The slow cooked chicken, chick peas, and sweet potatoes make this dish thick and yummy- great for a stormy night at home watching reruns of Sex and the City. Not that I ever do that.



Grocery List (serves 8):
- 4 boneless, skinless chicken breasts (you can also use thighs)
- 1 can of chick peas, drained and rinsed well
- 1 jar of strained tomatoes (found usually on the bottom shelf in the grocery store where the pasta/pasta sauce is)
- 2 large sweet potatoes, peeled and cubed
- Heaping handful of fresh spinach
- 1 jar Patak's Butter Chicken Paste (or equivalent)
- 1/2 can coconut milk (or more, depending on how thick you would like the dish)

Optional:
- Cilantro
- Greek Yogurt
- 2 to 3 Roma tomatoes
- Whole grain brown rice or whole grain Naan bread
- Any vegetables you would like to add

In a large crock pot or slow cooker, layer chicken breasts, sweet potatoes, chick peas, strained tomatoes, roma tomatoes (if using), and butter chicken paste. Make sure to stir the paste into the strained tomatoes and that the chicken and sweet potatoes are covered with liquid. Cook on low for 8 hours.

After about 7-7.5 hours, open the slow cooker lid and shred the chicken (it should break apart easily). pour the coconut milk into the slow cooker and mix well. Add spinach to the top and cover. Cook for remaining half hour. (Option is to serve the butter chicken over spinach instead of adding it to the slow cooker).

Voila! Serve by itself, with 1/3 cup whole grain brown rice, or 1/2 piece whole grain Naan bread. Garnish with dollop of greek yogurt and cilantro.

*As a bonus, this dish freezes well!

What's your favourite comfort food that you'd like to see made "clean"? 


Friday, 22 February 2013

Healthy, Sexy Fats with the Eat Clean Diet Team!

Pin It As an Eat Clean Diet Ambassador, I have many roles.

1. I eat clean.

2. I work out.

3. I write about eating clean and working out.

... Well, I guess that's it.

Many people still believe that eating clean involves nibbling on styrofoam and pecking at bird seed. My job is to help debunk myths and show people that it's all about eating like a @%#!ing champion- a hungry champion.

Each month, the Eat Clean Diet team has a different theme to help people adopt the lifestyle. This month, it's all about healthy fats! And no, I don't mean the healthy layer(s) of fat that I am currently holding onto after having a child. Healthy fats are essential for brain function, heart health, and can even boost your metabolism (read: help you LOSE fat!)! How? By it's satiating ability! They also avoid a glycemic spike.

I wish this was one meal.
Every day, as part of a clean nutrition plan, you should aim to have 2-3 servings of healthy fats. Some of my FAVOURITE healthy fats include salmon, avocado, olive oil, and walnuts. These servings should be approximately the size of a thumb. Lucky for me, I happen to have exceptionally large thumbs.

Here are some ways I've been getting in my healthy fats, yo.

Pickled pepper beet and greens salad with walnuts

Slow cooked chicken fajitas with 4-ingredient guacamole

Pesto salmon with roasted sweet potatoes and fake sunlight

Apple with 1 tbsp natural peanut butter

The Soup-er Cleanse and a hand model

Roasted chicken salad with avocado and black beans

Roasted veggies with cold-pressed olive oil
Milk chocolate Toblerone with almond nougat... Shit.  

Tosca Reno has put together this Healthy Fats shopping list for you to get healthy and non-fat!




To learn more about #healthyfats, and to enter to win a healthy fats Starter Kit from Raw Elements, check out the Eat Clean Diet community page!

What's YOUR favourite healthy fat? Share with us on Facebook or Twitter with the hashtag #healthyfats! 

Thursday, 21 February 2013

VitaminWater ZERO Giveaway!

Pin It When I was in university, Thursdays were always a big night of the week to go out. We'd call them Thirsty Thursdays. I would sleep through my alarm get up early to go to my classes, whip up some Kraft Dinner at 4pm make a healthy lunch and dinner, hit up the gym (okay, I would actually do that), get ready to go out while listening to Faith Hill and Tim McGraw chart-topping hits of the early 2000s, and down shots of straight vodka casually sip a vintage Chardonnay before hitting up the bar, wasted sober.

While Thirsty Thursdays have changed (drinking water, breastfeeding, and going to bed at 10pm is so sexy), my spirit has not. While I generally stick to water (and wine) when it comes to beverages of choice, I got excited to get a treat in the mail the other week!

The peeps at VitaminWater Canada sent me a sample pack of new VitaminWater ZERO to try- including flavours like "resilient-C" (grape raspberry), "go go" (mixed berry) and "xoxox" (acai-blueberry-pomegranate)!

Not to mention a tote bag with the words I'm sure my husband would like to say to me every time I demolish a bag of Mini Eggs. 
VitaminWater ZERO is a calorie-free version of the original line of VitaminWater drinks. It is sweetened with Stevia and erythritol (as opposed to sugar in the original version, and artificial sweeteners in other drinks), and it tastes great!! This was a nice treat in my daily quest to drink a gallon of water. God, I am so freaking boring.

While water is always your best bet for hydration, VitaminWater ZERO is a fun substitute that is also waistline-friendly! And they are going to share with YOU! Now if only Cadbury would come out with a zero calorie version of Mini Eggs, we would all win.

Here's how to enter to win two mixed cases (6 each) of VitaminWater ZERO, a reusable tote bag, and a fun VitaminWater t-shirt!

Ya. We did. 

To win, enter one of two ways:

1. Click on the Twitter "share" button found at the end of this post (copy @vitaminwater_ca and @fit_in_heels), and use the hashtag #stayhydrated for your entry!

2. Click on the Facebook "share" button found at the end of this post (tag Fit In Heels) and use the hashtag #stayhydrated for your entry!

Winner will be chosen Monday, February 25th. May Thirsty Thursdays live on!

*This contest is open to Canadian residents only!*

Tuesday, 19 February 2013

Tabata Tuesday #3!

Pin It It's that time again! The day after Monday- hope you all had a wonderful long weekend with your families. I was able to get in some cray cray workouts this weekend, including testing out this bad boy.

Tabata Tuesday- 4 moves, 20 minutes. Each tabata is 8 rounds- 20 seconds of work followed by 10 seconds of rest!

Be sure to complete a dynamic warm up and cool down before and after doing this workout. And by "dynamic cool down", I mean lying half dead on your mat. Or at least that's what I did.


1. One arm jacks
This move is a jumping jack with one arm- jump your feet out and in while alternating arms, as fast as you can!
MODIFICATION: Take out the jump!


2. Plank twists
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.
MODIFICATION: Drop to your knees.
ADVANCED MOVE: Complete four touches before moving to the other side.



3. Double lunge double squat
This mofo is HARD. I'm fairly certain my legs nearly gave out on more than one occasion. Begin in a split leg position. Complete two jumping lunges, and jump directly into two jumping squats. Repeat! (If you are lacking space, you do not have to jump laterally with your squats).
MODIFICATION: Complete two jumping lunges and two side squats (no jumping). Repeat.



4. Tricep cat
Begin with your hands under your shoulders, and one knee on the ground below your hip. The other leg is extended directly behind you. Bring your knee to your chest, pulling your abs tight, and extend your leg back. Complete one tricep push up. Repeat. (Switch legs every tabata).
ADVANCED MOVE: Complete this on your toes!



BONUS: If you have time, complete a tabata of wide legged squats (advanced move: add a small jump!)!

Send me a shout out on Facebook or Twitter with the hashtag #tabatatuesday if you want to share how your workout went!! Good luck :)

Tuesday, 12 February 2013

Tabata Tuesday #2

Pin It Happy Tabata Tuesday! This workout will help you this Valentine's Day- whether you're going out for a swanky dinner and will be indulging in the chocolate covered strawberries (that's my idea of a healthy meal) or whether you need some help in the... um... stamina department, you will all have time to complete this workout! 4 exercises, 20 minutes. Done.

TABATA TRAINING = 20 seconds of work followed by 10 seconds of rest... times 8!  
Give yourself one minute of rest in between each tabata!

*Remember in Tabata training, you are working at your MAX for the entire exercise period. So work hard, fast, and be effective! That's what she said.



EXERCISE 1: 4 Lunges + 4 Jump Lunges (20s work/10s rest x8)
Complete four back lunges, and then move to four jumping lunges (also known as split squats). Make sure your knee stays in line with the ankle.
MODIFICATION: Do not jump!



EXERCISE 2: One and a half Push Ups (20s work/10s rest x8)
In this exercise, you will complete the bottom half of a push up, come halfway up, complete the bottom half again, and then back to starting position!
MODIFICATION: Complete the exercise on your knees.



EXERCISE 3: Moving Forearm to Hand Plank (20s work/10s rest x8)
This is a tough one! Move from a forearm plank (elbows under the shoulders) to a hand plank (hands under the shoulders), and repeat!
MODIFICATION: Complete the exercise on your knees!



EXERCISE 4: Cardio Kicks (20s work/10s rest x8)
This exercise is harder than it looks!! Balance on one leg, holding the other in the air. Jump to switch feet and extend your knee to kick out in front of you. Jump again and switch to the other leg.
REMEMBER: You want to jump DIRECTLY into the exercise on the other foot without waiting.
MODIFICATION: Do not jump!



Make sure to complete a dynamic warm up before the workout and cool down when finished!

Tuesday, 5 February 2013

New Weekly Workout Series: Tabata Tuesdays!

Pin It
Do you have 20 minutes? Then you'll have time for an amazing, full body, resistance + cardio workout that you can do anywhere. Every Tuesday I will be bringing you TABATA TUESDAYS!

Tabata is an interval workout, where you alternate periods of intense exercise with half the amount of rest time. Tabata's specific protocol is 20 seconds of work followed by 10 seconds of rest, times 8. That's one Tabata Cycle. 

That being said, every Tuesday I will bring you 4 Tabatas- full-body power moves that you can do at home OR at the gym. You'll stay on the same exercise 8 times in a row, working for 20 seconds and resting for 10. Give yourself a minute break in between the different exercises! 

EACH TABATA = 8 ROUNDS, 20s WORK/10s REST



1. WIDE PUSH UP WITH TWIST KICK

Complete one push up (hands wider than your mat) and immediately bring one foot underneath the other, twisting at your core. Repeat other side.

MODIFICATION: Bring your knees to the floor, keeping your body in a straight plane. 
REMEMBER: Keep your core engaged by not letting your lower back arch. 


2. SIDE BURPEE

This power move you will jump fiercely (yes, fiercely) into the air, then back into a plank position- only this side burpee has you jumping your feet out to the left. Repeat and bring your feet to the right. 

MODIFICATION: Instead of jumping, you can squat at the beginning of your exercise, and walk your feet back to a plank. 


3. WATERSKIING

This amazing exercise will work your main abdominal muscles (rectus abdominus) as well as your side muscles (obliques). In addition it will strengthen your lower back. Lean back in a sitting position until your abs engage, lifting your feet off the ground until they are in line with your knees. Pretend you are pulling yourself into the boat using the rope while waterskiing, bringing your elbows behind you. 

MODIFICATION: Keep your feet on the ground.
REMEMBER: Don't shrug your shoulders, and try to limit movement in the core.


4. WARRIOR LUNGES

Begin in a lunge position, with your hands on the ground. Jump up into the air and switch your feet positioning, then lift your arms up in the air. Repeat. 

MODIFICATION: Do not jump!
REMEMBER: Always have your knee in line with your ankle when you complete any lunge.



This will take you 20 minutes total! Be sure to warm up and cool down efficiently! 

Friday, 1 February 2013

Low-Impact BABE Workout

Pin It My last post talked about dealing with sore joints post-baby, where I made many references to marijuana. If you know me, you know I'm not into drugs. I much prefer the comforts of alcohol.

Due to my joint discomfort (why do I still want to continue making jokes? I'll stop, after I eat these weed brownies), I've been on hiatus from most high impact exercise. I still do a few jumping exercises in my exercise classes, but I haven't been running at all which I think is making a huge difference in my pain, and my waistline.

Here's a 10-exercise regimen that I've been repeating 3 times, for a great workout that I can do when the babe is sleeping: this takes less than 25 minutes.

I call it the BABE Workout because I want to be a Hot Babe, and I do it while my Babe naps. Genius.


(Superwomans: On your hands and knees, extend your opposite arm and leg).

For the exercises that need equipment, use what you have. If you have dumbbells, you can use that for your KettleBell (KB) Swings. If you have a KB, use that for your bicep curls (both hands on the handle) and tricep extensions (both hands on the bell). If you have a medicine ball, use that.

Now go forth and be a hot babe. Or come babysit mine.