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katehorney

Resting, Raising and Rating: Everything You Need to Know About a Healthy Heart Rate

fit moms, fat loss for moms, healthy heart rates

Most women who exercise and want to maintain a healthy heart rate know they need to measure their resting and maximum heart rates and track them during workouts. It’s true that knowing how fast the heart is beating before, during, and after exercise can be helpful for women (especially heart patients or competitive athletes). But the truth is there’s a lot more to know abo ...[Read More]

Coffee with Kate #5: From Pregnancy Workouts to Toning Over 50

fit moms, fat loss for moms, kate lifestyle

It’s the fifth “Coffee with Kate” round-up and I just love the entire range of questions ya’ll sent in! Thank you for continuing to allow me to share a little more about myself. And, of course, I always love getting to know each of you better through your social media posts! Thanks for sharing your questions and anecdotes. You can always shoot me a question on my  ...[Read More]

Protein Powder for Moms

fit moms, fat loss for moms, protein powder for moms

Raise your hand if you’re a mom. Raise the other hand if you work outside the home. Now stand on one foot if one of your kids is in diapers. If one of your kids is involved in extracurricular activities…well, you get the idea. It’s a juggling act. With the day’s to-do list, sometimes our own nutrition is the last to get crossed off. Most of the women I work with discover as soon as they begin thei ...[Read More]

Homemade Protein Bars

homemade protein bars, quest protein bars, recipes, fat loss for moms

On days that I’m running errands, in a rush, or just need a quick grab & go meal or snack option, my “emergency” stock of homemade protein bars (or sometimes store bought!), in my pantry, purse, and yes, even my car, are life savers! Not all protein bars are created equally, though. In fact, some bars have just as much sugar (or even more!) than a candy bar. If you’re wondering how to tell if ...[Read More]

Coffee with Kate #3: All the Answers to Your Questions From Favorite Ways to Sit Back and Relax or Get Moving to Fighting Pregnancy Cravings and Pet Peeves

fit moms, fat loss for moms, kate lifestyle

Coffee with Kate time again! Getting to know all of you better through your emails and social media posts is one of my favorite things. I hope you’ll continue to submit questions for me so I can share what you truly want to know about as well! You can submit questions at anytime for our next coffee date via email with the subject line, “Coffee with Kate!” Thanks for all your amaz ...[Read More]

#MotivationMonday: What to Do When You Need a Little Get Up in Your Go!

fat loss for moms, fit moms, #motivationmonday

Are you ready to make a change? Get ready for #motivationmonday! If you’re working on your goals but need some motivation, I’m here to help. Additionally, if you want to boost motivation and increase your chances for long-term success, you need to know your stage of change.   #MotivationMonday: 6 Stages of Change  Pre-contemplation: Not yet acknowledging a problem behavio ...[Read More]

Omega 3 Benefits: How to Fight Fat with Fatty Acids

omega 3 benefits, fat loss for moms, best supplements for women

Before we talk about Omega 3 benefits, you should read Best Supplements for Women: 5 Favorite Fat Loss Supplements. Once you’ve read the post you know that when it comes to the best weight loss supplements for women, NOTHING replaces the big rocks of: Training Nutrition Balanced Metabolic Hormones With that said, if you have these first pieces of the puzzle in place and still need some w ...[Read More]

Lessons Learned: 7 Things 2017 Taught Me

mindset, fit moms, lessons learned

Four years ago I thought it would be neat to share with you some of the top lessons learned that year. In 2013, I shared the top 13 things I learned, and in 2014, I shared the top 14 things I learned. I had a serious case of #mombrain and completely spaced on the lesson learned list in 2015, but brought back the tradition last year. (You can read that post here). I’ve shared before that I don ...[Read More]

What’s in My Gym Bag?

fit moms, fat loss for moms, alert caffeine gum

      I’ve been getting lots of questions recently about what’s in my gym bag… First, a confession: I haven’t had a gym membership since my first son was born. (That’s been 5+ years!) I rarely hit the gym anymore because I’ve fallen in love with minimal equipment “do anywhere” workouts. Instead of gym workouts, I do most of my workouts right here at home. (BeyondFit Life workou ...[Read More]

5 Simple Ways to Get in Shape for the New Year

fit moms, fat loss for moms, new year fitness

  New Year’s is a time for committing yourself to new goals- whether that be to finally get in shape or to find simple ways to make staying in shape sustainable . . . leading a healthier lifestyle and committing to living your best life is a wonderful pursuit. But the truth is most New Year’s fitness resolutions are a letdown. Statistics show half of you will have already given up on yo ...[Read More]