Let's Connect

Workouts

10 Ways To Stay Active With Your Family

10 Ways To Stay Active With Your Family

As moms, one important job we have is to make sure that our kids develop healthy habits at a young age. It’s important to teach our kids that taking care of their bodies matters. This includes things like teaching them the importance of sleep, hydration, proper nutrition, and yes, even exercise.  I love teaching my boys that exercise is not a chore, but rather that it’s something that we ...[Read More]

Pelvic Floor & Your Core: 6 Things Every Woman Must Know

pelvic floor strengthening, kegel exercises, pelvic floor and your core

By Kate Horney   Strong pelvic floor muscles are a crucial part of your body’s internal core stabilizers, so if you want to strengthen your core, you can’t ignore your pelvic floor. Pelvic Floor & Your Core: 6 Things Every Woman Must Know   1. What is your pelvic floor? A thin layer of muscles that run from the pubic bone to the Coccyx.   In back they attach to the Co ...[Read More]

5 Ways to Take Your Fitness Outdoors on Earth Day…Or Every Day!

take your fitness outdoors, earth day, family exercise outside

By Kate Horney   In honor of Earth Day, we’re thinking outside the walls and taking our fitness outdoors today! 1. BeyondFit Sprints Ditch that stinky gym and hours on the treadmill or elliptical and take your cardio OUTSIDE! I’ve seen mores results, both for myself and for my clients, with 10 minute sprint workouts than I ever did with hours (and hours and hours) of moderate intensity, long ...[Read More]

How to Heal Diastasis Recti

How to Heal Diastasis Recti

By Kate Horney How to Heal Diastasis Recti  Some degree of abdominal separation will always occur during pregnancy. This is because everyone’s core muscles have to expand to give room for the baby to grow!  In fact, in about 60% of pregnancies the abdominal separation will be wider than 2-2.5 finger widths apart and you will be considered to have diastasis recti. In many cases ...[Read More]

Best Vegan Protein Powder

Best Vegan Protein Powder

If you are trying to incorporate more variety into your diet or trying to eat a more plant-based diet, you can find the transition from animal-based foods to a plant based diet very challenging… Especially when it comes to finding a dairy free, plant based protein that doesn’t taste like dirt.  (No offense).   But today, I’ve got some great news for all the vegetarian & ...[Read More]

Sore Muscles: 4 Tips for Workout Recovery

Sore Muscles:  4 Tips for Workout Recovery

 By Kate Horney   The benefits of weight training are amazing. By now, I think you know that.   But if you’re noticing sore muscles after weight training, you may have some questions. Is this normal? What can I do to ease sore muscles?   First, let me assure you, yes it’s common to notice sore muscles after participating in a workout – especially if it ...[Read More]

Fitness Competition Recap

By Kate Horney   I can’t believe last weekend was our big fitness competition.   I’ve gotten lots of questions about how I prepared for the fitness competition, so here’s a recap.   Even if you’re not training for a bikini competition, the information I’m sharing with you below can be used for dialing in your current physique for a wedding, vacatio ...[Read More]

6 Weeks Out – Bikini Competition Workouts

6 Weeks Out – Bikini Competition Workouts

By Kate Horney When it comes to bikini competition workouts, if you’re focusing on the right type of training all year long, you won’t have to change much when it’s time to “prep”. My focus for this competition prep has been on burning fat while preserving my lean muscle mass.   This change in body composition is what gives bikini competitors the tight, toned, and lean ...[Read More]

St. Patrick’s Day Workout + Green Gear Guide

St. Patrick’s Day Workout + Green Gear Guide

By Kate Horney St. Patrick’s Day is just around the corner! It doesn’t matter if you’re Irish or not, if you’re feeling festive on St. Paddy’s Day, we’ve got a green gear guide + workout just for you!      1. I’m Irish Racerback | 2. FitBit | 3. Monogramed Mat + Strap  | 4. Prana Auora Headband | 5. Nike Mesh | ...[Read More]

What’s in my Gym Bag

What’s in my Gym Bag

By Kate Horney   I rarely hit the gym anymore. Instead, most of my workouts are done from home. (BeyondFit Life workouts in my #garagegym). BUT, if I did pack a gym bag, here’s what I’d throw in…     What’s in my Gym Bag:   Water Bottle: Drinking water has a lipolytic effect, meaning it helps break down fat cells in your body. Staying hydrated will help keep you ...[Read More]