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How to Improve Grip Strength

In order to burn fat, boost your metabolism, and prevent plateaus, it’s important that you’re not just lifting weights, but constantly challenging yourself with the weights that you’re lifting during your workout. Studies show that heavy weight training workouts result in increased fat burning hormone production and metabolic boost that lasts long after the workout is over. (Read more about ...[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]

Living the BeyondFit Life

fit moms, fat loss for moms, living the beyondfit life

You may be wondering about living the BeyondFit Life. If you want balance in your life when it comes to food and fitness, I’m here to tell you, there’s no better way! Many women struggle to maintain weight loss long-term. While fad-diets, 30-day plans, and other “quick fixes” might help you drop pounds initially, keeping weight off proves incredibly challenging. Research show ...[Read More]

Fat Loss for Each Body Type

fat loss for my body type, endomorph, ectomorph, mesomorph, how to know my body type

If you’re frustrated after following a “one size fits all” fitness plan that didn’t work, you’re not alone. My biggest goal in the BeyondFit Life Club is to support women! I want to help them learn how to #dofitnessbetter and to create their own unique body type blueprint. The truth is there’s no one size fits all approach to body change. Knowing your individual body type is the ONLY way to g ...[Read More]

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

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 duration, steady state ...[Read More]

5 Reasons You Need Total Body Workouts

total body workouts, best workout schedule, workout splits, fit mom, mom exercise, busy mom exercise

If you hit a plateau, struggle with losing that last 5lbs, or try to take your physique to the next level, total-body training could be the secret that you’re missing. In the old school world of bodybuilding, many trainers recommended breaking up workouts by muscle groups (arms, shoulders, legs, etc). It’s not uncommon to see training “splits” (aka plans) that contain six or even seven days ...[Read More]

How to Heal Diastasis Recti

How to Heal Diastasis Recti

How to Heal Diastasis Recti  Some degree of abdominal separation will always occur during pregnancy. Everyone’s core muscles must expand to give room for the baby to grow!  In fact, during about 60% of pregnancies the abdominal separation becomes wider than 2-2.5 finger widths apart and the diagnosis? Diastasis recti. In many cases this abdominal separation, also known as diastasis ...[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]