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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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Monday, 23 September 2013

Work, B**ch (Build your BUTT Workout!)

Pin It It's been a while since I posted a workout, and even longer since I called you all bitches.

Don't blame me, blame Britney for coming up with a catchy song that my teenage students could have written themselves.

(Um, I totally downloaded it as soon as it came out).

This workout will take you just under 20 minutes to complete, and you can do it ANYWHERE! The more obscure, the better (I'm thinking in your office, in the public restroom, on an airplane, down the aisle at a wedding... do it. Send photos to katy@fitinheels.com.).

This is a cardio and lower body (read: BOO-TAY) workout.


Cardio
Complete one of the following three moves:
2 minute jump rope OR
2 minute run (faster than a jog) OR
2 minute stationary cardio workout (jumping jacks, shadow boxing, etc.)

Lower Body
Directly after your cardio interval, complete these four moves (within 1 minute 15 seconds):

10 jumping squats


10 plie squats (with calf raise)

10 speed skaters

10 jumping lunges


Repeat this circuit SIX times while repeating "Work, B**ch" over and over again in your head, picturing me whenever you hear the "B" word.

I like it.



Thursday, 19 September 2013

Do YOU yoga?

Pin It Many people are surprised to hear that I'm a yoga teacher.

Wait, what? But you're a sarcastic, creepy, blonde bimbo who drinks wine, eats chocolate to excess, and swears way, way, way too much. You can't have any real educational background. 

I feel you, peeps. And while all of the above is true, I am a real yoga teacher. I even have clients! And photos as proof!

This is actually me. 

This was right before that huge wave took me under.

I'd like to think of myself as a fitness jack-off... Shoot, wait.. jack-OF-all-trades: on a weekly basis, I may do any number of workouts consisting of HIIT (high intensity interval training), cycling, running, strength training, and yoga. It has had a profound impact on my body, my training, and overall, my life- it is a type of training that I highly recommend to anyone at any age.

My favourite type of yoga to practice and to teach is Power Vinyasa Yoga (flowing from one pose to the next intermixed with lots of strength moves). It's amazingly empowering, and helps my body stay strong and flexible (flexibility being a component of strength). At the beginning of the class, we usually set an intention- it could be patience (with yourself, your family, dumb people at the supermarket), staying non-judgemental (with yourself, your family, dumb people at the supermarket... uh, not that I'm judging), or it could be specific like unleashing your fears, making a transition in your life, or choosing to be happy.

Pretty heavy stuff. This is why yoga is so cool. It helps you in ways you don't even realize. At the end of the class, during Savasana (basically where you get to play dead for 5-10 minutes, usually listen to some plinkity-plunkity music, somewhat hear what the teacher is saying, and try not to fall asleep), we think about our intention that we set at the beginning of the class. The circle of life.

So there's a reason I've been talking about yoga and intentions- I connected with a Canadian company I want you all to know about called Tiny Devotions! They keep this idea in mind of setting intentions not only in your yoga class, but EVERY DAY! Tiny Devotions makes beautiful malas (prayer beads that are gorgeous as everyday jewelry) that each have different meanings to inspire you to set a daily intention, and be more aware of your mind and body.

My beauty friend Laura Bridgman first introduced me to Tiny Devotions. She even sent me this gorgeous amethyst stack bracelet from them... so I channelled my inner boho yogi and took this selfie.

This literally took 50 takes. 
There are so many beautiful mala necklaces that I love... here are a few I'm coveting:

Serendipity Mala (friendship, spontaneity, abundance, luck)

Mama Mala (motherhood, maternal instincts)
(I am a sucker for all things Mom. My kid will smear some mud on a paper one day and I will cry over the sentimentality)


Katie Brauer: Mala of Truth (confidence, strength)
They have gorgeous bracelets, scarves, even wall art- it's a great gift idea for the yogi in your life! Check them out.

Now if you'll excuse me, I'm off to Savasana. Without the yoga class.




Monday, 9 September 2013

I'm not dead! Just elderly.

Pin It HAYYYYYYYY peeps! Sorry for being the most boring mofo on the planet.

Truth is, I've been actually the opposite of boring: coffee dates, running by the boardwalk, cottaging, going out with friends, celebrating summer, participating in a new and exciting launch (more deets to follow soon!), and overall being awesome.

Oh, and letting my son smash cars into my hardwood floor while I write.

Not so awesome: my blogging skills. I got some great feedback from my Facebook fans that let me know that some (4) of you actually read this, which got me motivated to write again.

The end.





Just kidding, I'll keep writing, just for the 4 of you. In July, I was at the cottage, getting up every morning with my husband and son and going trail running in preparation for my upcoming duathlon (run-bike-run). My back was a little tight from the hills, therefore I thought it would be a great idea to help my back feel better by swinging my 3-year-old nephew between my legs so he could kick a soccer ball.

Bad call.

I was out for a month. I went to my chiropractor (who I love.. she is a little pompous but she gets shit done) and got a few massages, but it took time, ice, TLC, and lots of telling my husband to do things for me for it to heal. I was actually really good nutrition-wise during my injury, as I literally could not do any working out. Because I was so amazing, I further told my husband what to do as a reward to myself.

I really wish this man would do something around the house.

Here is a photo of me in excruciating pain.

I was about two weeks out from my duathlon and still couldn't put pressure on my right side. I decided to cancel the race and get an entire $20 back from my $100 entry fee.

Magically, the very next day, my back felt better. I thought it was Mother Nature trying to F with me, so I gave it a few more days. I was healed! Apparently when you finally give in to your back being F'ed up, it magically heals.

I re-signed up for my duathlon and actually did it a week later... and it was the coolest thing in life.

The end.



Okay, I promise I will write more, but my floors are now scratched to shit. It was totally worth it.


The end.