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katmaisano

Embracing that summer time feeling 🙌🏼✨🍍

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katmaisano

You can enjoy the things you love and still see progress 🤷🏼‍♀️🙌🏼🍺 Despite what most diet culture preaches, it isn’t all nothing. When it comes to treats it’s important to find a balance. What's the best way to stay on track during the weekend? PLANNING!!! Plan ahead to have healthy meals amongst the chaos. Weekends can be super busy, make sure you are prepared to stay on track. - - Avoid full cheat days and stick to 1-2 treat meals. Plan your meals around your treats so you can stay balanced during the day. 🍔🥗🍉🍟🥗🍎 - Stay active and plan to get workouts in if you know you will be eating extra calories. Even if it's a "rest day" being in motion is important for overall health. 🚴🏻‍♂️🏊🏻‍♀️ - - Stop restarting every monday, keep your goals front and center on the weekend.🤘🏼

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katmaisano

Fat loss has been severely over complicated.😩🤦🏼‍♀️🤷🏼‍♀️ - - If your goal is to lose fat, you would be in a caloric deficit➖. If you goal is to muscle you need to be in a caloric surplus ➕ - - There is no magic fat burning food, pill or shake that with change this. - - I am SO excited to announce the launch of my new 4 week Fat Loss course. - - This program is unlike anything I have ever released. 😍🙌🏼 - - The four week fat loss challenge is programmed with your busy lifestyle in mind to help you make a major change. - - Access four weeks of quick effective home workouts plus learn exactly what to eat to lose fat. 💓Click the link in my bio to learn more

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katmaisano

✨🤘🏼🖤

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fitgirlchristine

Kinda rocked today. Definitely feeling it in my legs. #tblmindbodypilates #run218in2018 #dancejessicafitness #keepgoingkat

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fitgirlchristine

Mood. Booty day #keepgoingkat and 1 mile warm up run. Cardio and Pilates challenge later.

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keepgoingkat

💓💓💓

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katmaisano

Marriage isn’t 50/50.... - - It’s not about equality. It’s about going above and beyond for that person. It’s 110% coming from both ends. It’s allowing the other space to be themselves. The goal is to constantly be better to ourselves and one another. Giving each other the support to evolve. - - Spoiler alert 😏He beat me 👆🏼 @sin7since77

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keepgoingkat

😉😂😭☕️ Tag a coffee lover

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brotherhood_2101

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katmaisano

🍺 You don’t have to give up your favorite things in order to see progress. - - - So often as a #personaltrainer I hear about all the things people feel like they have to give up in order to achieve their goals. - - “But KAAAAAAT, I love pizza and beer” “I don’t want to stop eating dairy” “ I love carbs” - - Same girl, same. - - Let’s be real. It’s probably more about what you need to add in. - - ✔️More fresh fruits and veggies🥗🥑🍒🍑🍎🥦 ✔️More activity🚣🏽‍♂️💃🏼🏃🏻‍♂️ ✔️More water 💦 ✔️More sleep 😴 ✔️More self care 🧘🏼‍♀️🙏🏼 - - 💡When it comes to making progress it’s more about what you can add, and less about what you have to cut out. - - - 👏🏼👏🏼👏🏼It’s not about being perfect with your diet or killing yourself for hours in the gym. It’s about finding ways to celebrate your ability and vitality. - - Comment YES if you agree 🙌🏼✨💓 - - - - #findbalance #healthyisthenewskinny #kgkfitsisters #healthgoals #keepgoingkat #posttheordinary #seekthesimplicity #neckkisses #boymom #realtalk #trainertips #balanceddiet #fit #shape #mombod #fitmom #balance #fitgirls #fitmomsdrinkbeer #craftbeer

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katmaisano

Set your 🍑on FIRE with this workout. 😭Don’t say I didn’t warn you sister😂👋🏼 I use the mini band prehab circuit as a warm up (not shown, posted on YT and below) then moved on to: 3x10 each leg deficit Curtsey lunges 3x30 Glute Bridge with weight/resistance band 3x20 each leg quadrupled kick backs 3x10 Sumo Squats 3x15 Hip Thrusts - - - If you a beginner body weight is the perfect place to start with resistance training. I started from home with minimal equipment. Start where you are and use what you have. Allow yourself to be a beginner. - - - #bootyworkout #glutetraining #hipthruster #thehipthruster #bootybootybooty #strongmom #fitmama #kgkworkout #keepgoingkat #kgkfitsisters #personaltrainer

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katmaisano

😅👌🏼

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katmaisano

👌🏼✨💓

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katmaisano

Sign up for swim lessons, get the grocery shopping done, make sure homework is complete, return texts, clean house, do laundry, schedule doctors appointments, plan dinner, do dishes, AND THE LIST GOES ON. - - I totally understand that finding the time to workout and eat right can feel impossible. #momlife - - I am obsessed with showing women another way (that doesn’t involve long workouts, going on a shitty diet or expensive supplements.) - - I have helped hundreds of busy moms learn how to get in amazing shape from home with minimal equipment. - - You don’t have to workouts for hours to see amazing changes. You don’t have to be restrictive to see progress. - - If you are doubting yourself or feel like it may be overwhelming I want to send you some encouragement. It doesn’t have to be complicated! I love teaching women the truth about fat loss.

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katmaisano

No Equipment? No problem! This workout is fast effective and can be done anywhere. Grab your timer and mat⏰ - - - - 👍🏼LIKE & SAVE IT FOR YOUR NEXT WORKOUT ⤴️ - 3x 30 sec Mountain Climb / 10 secs rest 3x30 sec Curtsey Lunges/ 10 secs rest 3x30 sec Diver Abs / 10 secs rest 1x 30 sec each side Abduction Raises / 10 secs rest 3x30 sec Hop Overs /10 Secs rest - - #keepgoingkat #kgkworkout #nogymnoproblem #homeworkout_4u #homeworkout #noequipmentworkout #workout #mondaymotivation #21daychallenge #healthyisthenewskinny

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keepgoingkat

Diets suck. 👎🏼More often than not, diets that present impractical restrictions on specific nutrients are not sustainable in the long run. 👋🏽If you aren't enjoying life, never eating anything you love and constantly trying to live up to unrealistic standards chances are you will fail. 👉🏼Tracking macros allows you the balance and freedom to intake the foods you enjoy while simultaneously teaching you balance in the process. . . Each macronutrient yields a certain number of calories. 📊MACROS: One gram of protein yields 4 calories. One gram of carbohydrate yields 4 calories. One gram of fat yields 9 calories. . . THE 3️⃣ MAIN THINGS YOU NEED: ▪️A macro-breakdown, or macro plan, customized for you and your goals. ▪️Food Scale ▪️Something to Track your macros- i.e. Myfitnesspal . . . 🔑 👉🏼: Counting macros essentially forces you to make better decisions based off of a plan which was designed for you. If you need to limit carbs, it will make sure you do that. If you need more protein it will make sure you do that. If you need more healthy fats, it will make sure you do that. . . . ✔️Want a macro recommendation designed for you? DM me 🤗

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keepgoingkat

👌🏼👌🏼👌🏼

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keepgoingkat

😂✌🏼✨

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katmaisano

Deep in thought? Or thinking about or food 🤔😂✨✌🏼 - - 💡Have you watched my story? I’m serving up tips for staying on track while traveling. Balance is KEY ✨👌🏼🌵

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katmaisano

How to get rid of cellulite 🤔 - - - Truthfully, you can’t spot reduce. Plus cellulite is so common amongst women that is considered a female trait. 80-90% of women have it. If your sole purpose of exercise is to rid yourself of cellulite, I hate to say you will be disappointed. - - Now that that’s out of the way. Here are 4 moves that are amazing for toning your booty and thighs. - - 🍑Bench Booty Workout 🍑 3x30 bench hop overs 3x20 Reverse Hypers 3x10 Each leg Bench Step Up 3x10 Each leg Bench Curtsey Lunge - - - Stop scrolling and comparing your body to manipulated and edited images. So much of what we see in our feed has been filtered, FaceTuned and photoshopped. There is nothing wrong with you. What is wrong is the lack of media representation of real female bodies. - - Companies make billions of dollars per year selling the equivalent of snake oil by playing on women’s insecurities. Even the leanest fittest people on the planet can have cellulite. - - There is nothing wrong with your body. Be a saavy consumer. If something seems too good to be true, it probably is. No wrap, cream or procedure will create self love. You have to create that from within. - - #notbuyingit #keepgoingkat #healthyisthenewskinny #realtalk #trainertips #fitmama #cellulitereduction #cellulitetreatment #bootyworkout #bootybootybooty #strongmom #strongisthenewpretty #fitmom #therealness #heygirlproject #blowthelidofffitspo

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katmaisano

🙄 #realtalk

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keepgoingkat

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katmaisano

Since I became a Mama I swear there are less hours in the day. Any other Moms feel me 😂🙋🏼‍♀️ - - Finding time for yourself can be so fricken difficult. My morning workouts are my ‘me’ time that I have come to look forward to. 35 Min with nothing but loud music in my ears and focusing on what my body has to do. Ahhhh #bliss 😍🙌🏼 It wasn’t always this way for me with workouts. I started 100% as a beginner who hated to workout. I couldn’t do a single push-up and could barely hold a plank. Sound familiar? We all started as beginners once! 💙 - - You don’t have to workouts for hours to see amazing changes. You don’t have to be restrictive to see progress. It doesn’t have to be complicated or expensive. 👌🏼💸💓 - - Home workouts can be extremely effective and can be done with minimal equipment. I started with a garage sale set of kettle bells and a yoga mat then eventually got dumbbells. A kid works too😂💪🏼 - - I was able to lose 65lbs with minimal equipment, from home in between nursing sessions 🙋🏼‍♀️✨💓 - - - #fitmom #kidweights #mombod #homeworkout #kgkfitsisters #postpartumfitness

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katmaisano

I remember wanting to fit in SO BAD. Through high school and early adulthood I felt the overwhelming desire to just be like my friends. - - STORY TIME 📚My senior year I was in ASB. We did an exercise where we had to write one quality about each class mate. As I opened mine I read the words “unique”, “zany”, “unconventional”. 🤔As I opened them these words felt like more of a diss than a compliment. - - ➡️In hindsight these were the exact words I would hope people would come up with when thinking of me 🤷🏼‍♀️ - - ✨You were never meant to be like the rest of them. That light you awkwardly contained was meant to spill out and shine bright. You're perfect. Do you hard, and without restraint. 🌈💐🦄 - - - 💡Who were you before the world told you who and what you should or shouldn’t become. When did you lose your childlike wonder? Don’t get caught up on the vision others cast upon you. You are entirely up to you. - - 🥊When you fight so hard to become the best version of yourself it becomes easier to remove the people that compromise that vision. ✂️Remove the elements from your life that don’t serve you. Break up with your uninspiring habits. Your life only changes when you make the change.

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katmaisano

What’s my thought on Keto?🤔 - - Simply—it works for some people by creating a caloric deficit. Is it necessary to cut out carbs in order to create this deficit? ❌NOPE❌ - - Why do people lose weight when they cut carbs?🤔 👌🏼 - - 🎉They create a caloric deficit. - - Is cutting carbs necessary losing weight? Nope😍✨💓 - - - Cutting carbs can be an easy way to decrease your caloric intake. But if you feel like shit without them, you don’t have to cut them out. End of story.🙏🏼✨💓 - - - If something feels too restrictive for long term maintenance you are setting yourself up for a rebound. 👌🏼 - - - IF 👏🏼IT’S 👏🏼NOT 👏🏼SUSTAINABLE👏🏼, IT’S 👏🏼NOT 👏🏼THE👏🏼 BEST. - - - So what is the best? The secret? The end all be all of programs? 🤔🤔🤔 The one you can sustain, something you love and something you enjoy.

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keepgoingkat

Who is taking on the FREE mini guide!!? This guide has 25 pages of free workouts and content to jumpstart your fitness journey! Click the link in my bio to get yours! - - - #keepgoing #kgkfitsisters #keepgoingkat #inspo #inspired #homeworkout #nogymnoproblem

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katmaisano

PSA 🙋🏼‍♀️✨ - - What’s my thought on #fittea, waist trainers or these new appetite suppressant lollipops🤔😂👏🏼 Do I use these products? My answer NAH SON 🚫❌⛔️ - - 🍵Fit teas act basically like a stool softener 💩 They won't create any long term significant change. They range upwards of $50 per month supply. - - So why do we see all of these fitness accounts and influencers pushing these products? Bottom line 💲💲. Most accounts with a large following will be offered compensation for sharing these types of products with target markets. Most of these influencers never used that product to look the way they do. - - There are no quick fixes. Nothing can replace hard work and consistency. Push yourself daily, eat for goals and focus on inward happiness. - - My promise to y'all- you will never see a product on my feed that I don't believe in. I turn down thousands of dollars in sponsored content because in the end. It’s 💩 tea 😂🤘🏼 - - There is no product on the market that will replace balanced nutrition and hard work. The truth is the ONLY way to get a "flat tummy" or a six pack is with consistent work. - - Be a smart consumer. If something seems too good to be true, it probably is. #blowthelidofffitspo

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michael_paton74

As dory said🐠

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keepgoingkat

🙌🏼💓✨ Give yourself time. When it comes to starting a new weightloss journey the #1 thing you can do is STAY OFF THE SCALE. I know this may sound counterintuitive when most diet and fitness programs put their focus on that number going down. When in reality you can do major change to your body composition without seeing a significant weight change. Your weight can fluctuate immensely overnight just with a few factors. This does NOT mean you gained weight over night. I have had clients lose several dress sizes without the scale budging at all. Take it day by day and focus on challenging yourself athletically and consuming a balanced diet. Stay off the scale and remove the deadlines from your body. Make healthy habits not restrictions. KEEP GOING! - - - #weightlossjourney #keepgoing #happinessishere #strongnotskinny #inspo #goals #goaldigger #kgkfitsisters #keepgoingkat #strongnotskinny #healthgoals

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keepgoingkat

👌🏼

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katmaisano

Break up with the diet mentality. “I can’t eat that” “I have to cut out...” - - Try this instead: - - Think of your body as a bank account. The goal is to have as much money in your account as possible right? - - Each time you workout, eat healthy, get a good night of rest, perform an act of self care = Funds deposited - - Each time you eat a crappy meal, skip a workout, drink too much, overindulge= Funds deducted - - How is your bank account? 💳 Are you making more deposits than than deductions? Are you straight taxing yourself? 😏👌🏼 The more deposits you can make towards your health each day the better you are going to feel. 💕🌹

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keepgoingkat

When you are challenged you are changed. Do something everyday that takes you out of your comfort zone. Make a goal so big, that it scares you. And then work on it every damn day. Even on the days you don't feel like it. Even when people ask you why.

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katmaisano

After losing 65lbs you would think that I would have found self love.🤔 - - The truth is I was still at war with myself. As a shrank smaller, my following grew. When I reality I was still struggling to love what I was seeing. - - Don’t focus on what you have to lose, take action for the life you can gain. - - Shrinking yourself smaller won’t make your life better. - - Deciding to love your body and choose health over ego is the most important decision you can make. Being healthy isn’t a size or a body type. It’s a lifestyle. - - Getting smaller didn’t make my life better. I wasn’t suddenly more happy or successful as my weight dwindled. - - What did bring me happiness? Ending the war with my body. Making peace with the mirror. Realizing food was my friend. Exercising because it felt good not because I had to. - - Choose health and vibrancy. Just because someone looks a certain way doesn’t mean they are healthy. Do what feels good for you. Fitness isn’t one-size-fits all. - - You beauty isn’t defined by a size or a number. - - #healthyisthenewskinny #wellnessjourney #healthgoalsfirst #strongnotskinny #gains #strongerthanyesterday #fitnessjourney #keepgoingkat #kgkfitsisters #transformationtuesday #transformation #gainingweightiscool

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happiness_ensues

Real talk: I feel so uncomfortable in this picture...and that makes me so sad! I spent two weeks in Israel with the love of my life and hate how I look in basically every picture. 😣 I wanted to be able to show grandkids these pictures one day and it sucks that I don’t like the pictures! 😒 That feeling is definitely fueling me to kick ass this month for @keepgoingkat’s June challenge. 💪🏼🔥 Who wants to be my accountability buddy!? 👯‍♀️As a #kgkambassador I have ONE free spot to giveaway...let me know if you’re interested! Includes: Weekly workout schedules Custom macros and nutritional guidance Access to accountability group on FB #keepgoingkat #kgkfitsisters #junechallenge #fitness #free #giveaway #accountabilitybuddy #NEEDED

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keepgoingkat

👏🏼👏🏼👏🏼

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keepgoingkat

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keepgoingkat

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keepgoingkat

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katmaisano

Balance is KEY 🔑 - - BALANCE ⚖️ When I first started my fitness journey I went all in. No beer, no cheats, no fun 😉. I thought #cleaneating was the key to #fitness. As time went on I realized the only way I could maintain this lifestyle was if I found #balance . Picture your food intake as your GPA. Each meal represents and test, snacks are quizzes 😅👌🏼. If you get an F on breakfast shoot for better marks on your next meals. I don't diet. I eat healthy meals the majority of the time and eat the things I want when I want to. There are no bad foods, only bad habits. - - Click the link in my bio to learn my method. 🙋🏼‍♀️💓 - - - #healthyisthenewskinny #keepgoingkat #kgkfitsisters #balanceddiet #strongnotskinny #fit #macros #fitnesscommunity

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keepgoingkat

🙊🙊🙊 - - FIND A BALANCE. If you know you will be going out to eat for something not so healthy later that night keep it balanced during the day. Focus on eating whole foods, drinking enough water ect. Avoid full cheat days and stick to treat meals. - - COINCIDE TREAT MEALS WITH MY HIGHER INTENSITY TRAINING DAYS. If you know your will be in a caloric surplus that day opt for a hard workout beforehand. Your metabolism will be ready to be the extra calories to work. - - DO ACTIVE THINGS WITH FRIENDS! Workout buddies are the best buddies. Invite a friend to try a KGK workout with you or plan to go on a hike. Make your activities revolve around fitness instead of alcohol and food. - - - #kgkfitsisters #fitnessjourney #keepgoingkat #strongereveryday

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katmaisano

👌🏼 #REALTALK 👌🏼

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keepgoingkat

No carbs after dark? I call BULLSHIT🤷🏼‍♀️✨ - - There is so much garbage advice being spewed in the industry I have decided to revive the ol’ #blowthelidofffitspo tag 👌🏼. I will be sharing common #fitspo tips that are total 🐮💩 - - It doesn’t matter when you consuming carbohydrates or any macronutrient for that matter. - - What does matter is the quantities and your goal. If your goal is to lose fat, you would be in a caloric deficit➖. If you goal is to muscle you need to be in a caloric surplus ➕. - - You can eat the same number of total calories at any point during the day and it won’t make a difference. If you consistently eat more calories than your body expends you will gain, if you eat less than it expends you lose. - - - Tag a friend that needs to see this 💓😍

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keepgoingkat

🛑 STOP SCROLLING 📲START DOING🏃🏼‍♀️ - - Instead of wishing I looked like a fitness model, I ate and trained like one. Instead of liking workouts, I did them. Stop watching others put in work and start doing it yourself. - - Only you can show up for yourself and make a change. - - #fitnessjourney #strongnotskinny #keepgoingkat #kgkfitsisters #fitfam #riseandgrind #getitgirl #fitnessmotivation #morningmotivation #sotrue #woohoomorningcrew #morningworkout #5amworkoutclub #getstrong #bootygoals

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katmaisano

🍑No Gym Leg Workout 🍑 - - Save this for the next time you need an effective no gym workout. You may hate me a little tbh 😂🤷🏼‍♀️😈🍑 - - 30 Banded Wall Shuffle 10 Squats with Lateral Leg Raises 20 Wall Sit with Hip Hinges 10 Two Step to Squat (step, step squat =1) 10 each leg Braced SL RDL 10 each leg Lunge Through (lunges forward, lunges back =1 rep) - - Repeat according to your level: Beginner: 1-3 Rounds Intermediate: 3-5 Rounds Advanced: 4-6 Rounds - - - - Train with me 1:1! 🙋🏼‍♀️I am currently accepting a very limited number of clients to my 1:1 online training program. 1:1 training provides you with weekly workout schedules with video programmed specifically for you. Includes weekly check ins and phone calls to keep you on track. DM me if you have questions about my program or click the link in my bio💓✨ - - - #nogymnoproblem #homeworkout_4u #homeworkout #nogymlegday #legday #bootybands #thexbands #strongmom #fitmom #quickworkout #kgkworkout #keepgoingkat #keepgoing #kgkfitsisters #strongnotskinny #healthyisthenewskinny #21daychallenge

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keepgoingkat

You don’t have to be perfect everyday, you do have to do something daily. Consistency > Perfection

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keepgoingstudio

Repeat 👌🏼

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katmaisano

For real tho 😂👌🏼

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katmaisano

Dorky dance party optional 😂👌🏼 - - Set your timer for 10 minutes then repeat this AMRAP as many times as possible. - - - 10 Side step squats 20 Mountain Climbers 5 Burpees 10 Curtsey Lunges 30 Butt kicks - - 👍🏼Like the video ⤴️Save it for your next workout. - - - 💪🏼😻💕Train with me! Train 1:1 online with custom training. Includes check ins, weekly workout blocks, and nutritional guidance. Group challenge enrollment is also open now through June 2nd! I also have Ebooks you can follow along with at your own pace. If you have questions about what option is best of you email or DM for more information or click the link in my bio to see the options. - - - #homeworkout_4u #homeworkout #nogymnoproblem #fitmom #keepgoingkat #kgkfitsisters #strongnotskinny #mondaymotivation

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fitemily_xoxo

Been in a funk with social media lately! Not a huge fan, I opened this IG for personal growth and to keep track of workouts. Now is just a sea of flexing selfies and IM BORED OF THAT. So you might see me, you might not. I'm still working out, just not publicly. A small part of me wants to be more social on IG, but a larger part says NO! So here's to a social media break! . . . #kgkfitsisters #kgk #keepgoingkat #fitness #fitchicks #girlswholift #chickswholift #pump #flex #cardio #booty #sweat #workit #dontstop #getit #selfcare #selfhelp #muscles #gunshow #healthy #gains #eatclean #fitspiration #fitfam

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happiness_ensues

One of the most important things I’ve learned from @katmaisano: BALANCE! I even dragged my ass out of bed this weekend to hike ... and possibly had a few cocktails too...see BALANCE 😃! #kgkambassador #whatkgkfitsisterseat #keepgoingkat #tryingtomakethesaladsiateinisrael #cheese #balance #hike

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katmaisano

When you can’t decide what bikini to wear....😂👏🏼 What color is your fave? ⤵️

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katmaisano

Okkkuuuuuurrrrrr🍑👌🏼

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keepgoingstudio

🖤🖤🖤 RISE AND SHINE 🖤🖤🖤 - - - 9am class is SOLD OUT. There are spots available for 10am class. Click the link in our bio to book your spot ahead of time. Classes are quick effective and great for all fitness levels.

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keepgoingkat

REAL 👏🏼TALK 👏🏼 - - Take it day by day. Allow yourself to be a beginner. Major progress happens gradually. It’s ok to get uncomfortable. Growth requires growing pains. Push yourself and you will see changes. - - - #keepgoingkat #kgkfitsisters #fitnessjourney #strongnotskinny #fitfam #positivevibes #inspo #happinessishere #vibe #getitgirl

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katmaisano

Plateaus are inevitable in a fitness journey. - - Making a major change will have it’s ups and downs. Progress isn’t always linear, and that doesn’t make you a failure. - - Take it day by day. Major progress is a result of a lot of little steps in the right direction. - - We all start as beginners. You have to give yourself grace and find what works for you and your lifestyle. - - Life is like the cha-cha 💃🏼 You will take steps forward and back. You just have to learn to go with the dance and find the beat. - - - Watch my story to find out how to join my Inner Circle 😍🙌🏼Access Home and gym workouts, recipe library and accountability group. - - - #keepgoingkat #keepgoing #selflovejourney #healgoalsfirst #kgkfitsisters #fitfam #strongnotskinny #staymotivated #inspo #goaldigger

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keepgoingstudio

Okkkkuuuuuurrrrrrrrr👌🏼🍑 - - Click the link in our bio to book your booty building session. We specialize in sculpting and shaping your 🍑⤴️ - - - #bootycamp #kgk #keepgoingkat #kgkfitsisters #kgkbootycamp #bootybuilding #workout #thehipthruster #glutegains

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katmaisano

Your workouts are a celebration of what your body can do, not a punishment for what you ate. - - Movement is a celebration of vitality and ability. Stop focusing on what you have to lose and start focusing on the life you will gain. - - Heart disease, obesity and diabetes kill people every day. Heart disease being the number one killer of women in America. An estimated 44 million women in the U.S. are affected by cardiovascular diseases. 90% of women have one or more risk factors for heart disease or stroke. - - When I was a senior in high school my moms heart stopped and put her in a coma. She lives with severe brain damage and has to take medication daily. She ended up needing several surgeries along with an implanted defibrillator. Her life is forever changed because she ignored her basic health needs and yearly check ups. - - I workout because I love my body, not because I hate it. I challenge myself because I am blessed with ability. I nourish my body because it’s the only home I am guaranteed. - - Treat yourself as you would a small child. Stay well rested, drink lots of water and eat whole fruits and vegetables. You can’t pour from an empty cup. Take care of the bottom line before serving others. - - 💓💓💓COMMENT YES IF YOU AGREE💓💓 - - #selflovejourney #bewell #healgoalsfirst #keepgoingkat #keepgoing #kgkfitsisters

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keepgoingstudio

GET 👏🏼BACK 👏🏼UP

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keepgoingstudio

I’m not saying it will be easy, but you don’t have to do it alone. 💪🏼

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happiness_ensues

Is it weird that I find this sexy? 🤤 I’m taking the rest of this month to reboot my eating and come next month I’ll be joining @keepgoingkat’s June challenge! 💪🏼💪🏼💪🏼 #slowandsteadywinstherace #whatkgkfitsisterseat #kgkambassador #keepgoingkat #junechallenge #fitness #sweat #health

8

keepgoingkat

🗣🗣🗣 🗣Would you say the things you say about your own body to your best friend or your mother? 🤔Start to create a more positive conversation with yourself. - - 🙌🏼Self love doesn’t come naturally for everyone. It takes practice just like anything else. Start slow by listing a few non physical things you love about yourself and post then where you can see them daily. - - Quiet negative self talk and start to replace it with positive mantras. - - The mental transformation is far more valuable than the physical. The dialogue I have with myself daily is completely different. The way I treat myself, the people I surround myself with, and the energy I bring to the table have all been transformed. So much progress happened that goes completely unseen. It’s hard to feel bad about a body you are taking great care of. - - Don’t focus on what you have to lose, take action for the life you can gain. ✨🙌🏼 Comment YES if you agree - - - #selflovejourney #keepgoingkat #kgkfitsisters #strongnotskinny #healthgoals #bodypositive #fitmom #mombod

3

katmaisano

If a “program” or a method to losing weight seems extreme or too good to be true. It is. - - There are no quick fixes. A program should never sacrifice health for aesthetics. In the “health and fitness” industry there are so many unhealthy methods for looking a certain way. - - Cutting calories too low and extreme amounts of cardio can result in a shredded physique. It can also cause heart failure, metabolic damage and loss of menstrual cycle. - - Weighing less won’t make you more. Being a smaller size won’t yield happiness. - - Fall in love with taking great care of yourself. It’s hard to feel bad about a body you are taking great care of. 💓✨ - - Make peace with the mirror, war with your workouts and friends with your food 💗 I am here to tell you that losing weight won't making you a happier person. 😌Fitting in to a smaller dress size doesn't change your life. 👌🏼Deciding to love yourself at each at every phase of life will. 💕 - - #strongnotskinny #keepgoingkat #kgkfitsisters #keepgoing #strongmom #selflovejourney #healthyisthenewskinny #healgoalsfirst #fitfam #transformation

12

fitemily_xoxo

Couldn't sleep 😴 so I decided to get up at do a gentle morning yoga sequence with @adrienelouise Got my hot lemon water and my meditation in. Now to head to a 12 hr shift. 😬 . . . #kgkfitsisters #kgk #keepgoingkat #fitness #fitchicks #girlswholift #chickswholift #pump #flex #cardio #booty #sweat #workit #dontstop #getit #selfcare #selfhelp #muscles #gunshow #healthy #gains #eatclean #fitspiration #fitfam

0

katie_keeps_fit

Happy Humpday!! Set my alarm early and didn’t hit snooze! 👊🏻 I did a mash up of my fav @keepgoingkat workout “Fast and Dirty” coupled with Monday’s booty day! This is what I love about KGK! You do what works for you! #wednesday #humpday #getitdone #brightandearly #morningcrew #backtoit #kgkfitsisters #keepgoingkat #katiekeepsfit

2

fitemily_xoxo

So sore today!!! Tuesdays #kgkfitsisters may challenge is done ✔ finished meal prep for the next 4 days ✔ now to be a potato 💁 . . #kgkfitsisters #kgk #keepgoingkat #fitness #fitchicks #girlswholift #chickswholift #pump #flex #cardio #booty #sweat #workit #dontstop #getit #selfcare #selfhelp #muscles #gunshow #healthy #gains #eatclean #fitspiration #fitfam

3

keepgoingstudio

💪🏼💪🏼💪🏼BOOK YOUR SESSION ⤴️✨ Click the link in our bio to book your next workout. Classes are quick, effective and perfect for every fitness level. Try your first class FREE. ✨Use the code: FIRSTCLASS

2

katmaisano

I am a women obsessed with being comfortable in her own skin ✨ - - I didn’t always feel confident. I haven’t always felt at home in my skin. Accepting myself and creating a positive relationship with my body required getting through feelings of imposter syndrome. YOU ARE ALLOWED TO LOVE YOUR BODY AND WANT TO IMPROVE AT THE SAME TIME! - - Fake it until you make it. This even applies to #bodypositive. I wasn’t always comfortable in my skin. Even after losing 65+ my #selflove had to start from within. Which at first, required faking it. I practiced positive mantra even if it felt silly or unnatural. I wrote down things I loved about my body and pasted them on the mirror. I slowly replaced negative self talk with positive affirmations. - - Start with self doubt. Do the things that call on your soul even if you feel like a fish out of water. You only get one chance at this life, don’t waste it on the sideline. - - Photo credit to ROCCO 😱 - - - #momstrong #fitgirls #getitgirl #healthyisthenewskinny #keepgoingkat #kgkfitsisters #strongnotskinny #happinessishere #seekthesimplicity

13

katmaisano

SOUND ON 🗣 Try out this 1 min Plank to Pike drill. Set your Abs on FIRE by adding this to your next workout. - - 💪🏼1 min plank to pike. Start in the top of a plank and listen for the cues. They will be calling to have you to switch from plank to pike. - - 😈Tag your #workoutbuddy and challenge them to this killler workout.

21

keepgoingstudio

2

keepgoingkat

5

katmaisano

Need a quick Home Workout? Like👍🏼 and Save it ⤴️ - - 🔰Warm Up: 10 Plank Jacks 20 Dirty Dogs Each Side 10 Hip Abduction Each Side Repeat ⤴️x3 . . 🔰Weights: 3x10 Overhead Forward Lunges 3x10 Squats with Front Raises . . 🔰AMRAP- 7 minutes Set your timer for 7 minutes and repeat this section as many times as you can⤵️ 10 each Forearm plank with leg raises 10 Pump Kicks each side 10 Combo Kicks each side . . 🔰Stretch and cool down . . #homeworkout_4u #homeworkout #keepgoingkat #kgkfitsisters #kgkworkout #fit #toned #strongnotskinny #motivationmonday #bustplateaus #strongmom

48

keepgoingstudio

2

sugaryblends

0

katmaisano

Happy Mother’s Day 😂✌🏼

29

keepgoingkat

Roll with the seasons baby.

3

happiness_ensues

Needless to say, Israel was a success. I ate ALL the food! So excited to get back into a routine though...and the goal is a healthy one! Thank goodness I have @keepgoingkat and the girls to fall back on for support because I’m gonna need it 😬! #kgkfitsisters #keepgoingkat #whatkgkfitsisterseat #israel #food #nowbacktoreality

2

katmaisano

🗣Would you say the things you say about your own body to your best friend or your mother? 🤔Start to create a more positive conversation with yourself. - - 🙌🏼Self love doesn’t come naturally for everyone. It takes practice just like anything else. Start slow by listing a few non physical things you love about yourself and post then where you can see them daily. - - Quiet negative self talk and start to replace it with positive mantras. - - The mental transformation is far more valuable than the physical. The dialogue I have with myself daily is completely different. The way I treat myself, the people I surround myself with, and the energy I bring to the table have all been transformed. So much progress happened that goes completely unseen. It’s hard to feel bad about a body you are taking great care of. - - Don’t focus on what you have to lose, take action for the life you can gain. ✨🙌🏼 Comment YES if you agree - - - #selflovejourney #keepgoingkat #kgkfitsisters #strongnotskinny #healthgoals #bodypositive #fitmom #mombod

8