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gmfitness.co.uk

When you reach a point where you are presented with two options. Keep following the same path never venturing far from where is comfortable. Or go off track and find an alternative route. Life offers you boundless opportunity, a change in direction is not admission of defeat, nor is maintaining focus with a pin point direction. If at first you do not succeed try again. How do you overcome challenges? #keepgoing #keepgoing💪 #keepgoingkat #keepgoingstrong #keepgoingslow #keepgoingforward #keepgoingon #keepgoingteam #keepgoinggirl #keepgoingup #keepgoingdontstop #keepgoingqueen #keepgoingkeepgrowing #keepgoing365 #keepgoinganyway #keepgoingsaints #keepgoingnomatterwhat #keepgoingcanarias #keepgoing💪🏾 #keepgoingbro #keepgoingjaycee #keepgoingkid #keepgoingbaby #keepgoingstrong💪 #keepgoingu #keepgoingwithgorbys #keepgoing💪🏽 #keepgoinghard #keepgoingdown #keepgoingforward👣

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katmaisano

The fitness industry lied. 🤷🏼‍♀️ - - - You don’t need to do Keto. You don’t need to eat a certain time of the day. You don’t need to cut carbs. You don’t need a gym pass. - - I am obsessed with helping women break out of the yo yo diet cycle. - - Stop taking programs that are not created for you and your busy lifestyle. - - - I lost 65lbs without restrictions or spending hours in the gym. - - - Want my method?⬆️⬆️⬆️Click the link in my bio to join the next challenge.

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inspiringtrend

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keepgoingkat

(even on the days you don’t feel like it)

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katmaisano

💁🏼‍♀️😂👋🏼

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katmaisano

WHO RUN THE WORLD 😍👋🏼✨ - - - The ladies taking on my Challenges and 1:1 coaching are CRUSHING IT. - - - My inbox is packed with messages from women ecstatic with their progress after just a few short weeks. - - - No you don’t have to cut out carbs. No you don’t have to spend hours in the gym. No you don’t need any supplements, shakes or pills. - - - I am OBSESSED with helping women lose fat without restricting the foods they love. My programs are designed with your busy lifestyle in mind. Workouts are quick, effective and can be done completely from home. - - - ⬆️⬆️⬆️Click the link in my bio to join the next cycle of the Challenge.

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katmaisano

🔻HOW TO PLAN FAMILY MEALS 🔻 - - - Monday is my day to hit the grocery store to stock up for the week. I spend time before I go to the store writing out the dinner menu for the week. Having a game plan helps me avoid buying items I don’t need and makes healthy eating simple. - - - ✔️Have a menu planned ahead of time, that you actually want to eat. 😐Who wants sad meal prep meals with stinky broccoli? Give your menu a little love. Use Pinterest to get inspo. Plan meals you will look forward to eating. - - ✔️Find ways to make one meal work for everyone. 🤦🏼‍♀️Picky eaters? I get it! We opt for meals that can be adjusted for each person. Taco night means a loaded salad for me and a bunch of tacos for Dad. No salsa or tomatoes for Rocco. Pasta night? I have zoodles and sauce, they have full pasta dinner. - - ✔️Keep temptations out, but plan for balance. If you know you will eat the whole container, leave it on the shelf. Opt for a treat that you can portion out. - - - See my healthy(ish) @traderjoes haul on NEW on my YouTube. ⬆️⬆️⬆️

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katmaisano

No equipment? NO PROBLEM. - - - My favorite types of workouts require zero equipment and take less than 30 Min. I love getting a super effective workout without having to lug equipment around or wait for machines. - - - 🔻1 Min High Knees to Sprawl (20 high Knees, sprawl) - - 🔻1 Min Reverse Lunges - - 🔻ABS: 10 Diver Abs 10 Lying Leg Lifts 10 Scissor kicks 🔄Repeat x3 - - - A great workout doesn’t have to take an hour or a ton of fancy equipment. - - - If you find that lack of time is an issue, focus on quick effective HIIT workouts. - - FREQUENTLY ASKED QUESTIONS ⤵️ - - Q: Is it possible to transform your body without a gym pass? 🤔 - - A: 💯 YES! I lost 65lbs without a gym pass and now I help women all over the world lose fat from home with minimal equipment. - - - Q: What you need to workout from home? - - A: Your body and some motivation😹👌🏼 No equipment workouts can be super effective. A yoga mat, set of dumbbells and loop resistance bands are a great place to start. - - Q: What is more effective for fat loss? Cardio or weight training? - - A: Both! 🤷🏼‍♀️ Weight training helps you burn more calories after your workout while cardio burns more than weights during. Both should be implemented for an effective fat loss program. 🙌🏼✨ - - - Q: Do I have to cut out carbs to lose fat? - - A: NO! It is not necessary to cut carbs to see fat loss. In order to lose fat you simply have to be in a caloric deficit. - 🦄✨The next cycle of my Fat Loss Challenge is kicking off 10/7. Click the link in my bio to learn more 😍If you are struggling with losing fat this program is for you ⬆️⬆️⬆️

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its_nommu_07

7

journeystrength

👁‍🗨 @nicolehragyil || "Someone recently told me that “detours” don’t exist in life; the difficult, uncomfortable, and painful things are just as much a part of your life as the easy, planned, and welcomed things, whether you want them to be or not. I have a tendency to want simplicity and certainty in the space between where I am and where I’m going, but I’m learning that there’s a lot to be found in the Mess." 📸: @nicolehragyil⠀ .⠀ .⠀ .⠀ :⠀ :⠀ .⠀ .⠀ .⠀ .⠀ #growth #theprocessisreal #journeyoflife #couragetochange #keepgoingkat #stronggirls #trusttheproceas #youaredoinggreat #youareenough #enjoythejourney #enjoytheride #thejourney #trustandbelieve #believeinyourdreams #yougotthis #morninginspiration #inspirationdaily #motivation

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skinnyguystartingguide

❗️SKINNY TO STRONG ❗️ - - - Top photo- January. 155 lbs, maybe 160. Tired, unmotivated, bitter, weak. Bottom photo- September, 180 lbs. Full of energy, stronger than I’ve ever been, motivated, grateful, inspired. - - - 💪🏾Follow my journey, and tell me below what’s your motivation?🤷🏽‍♂️❓⤵️

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katmaisano

🔻THE SECRET TO BALANCE 🔻 - - - Balance is a big buzz word in the fitness industry. It has become the “fix all” for trainer and fitness mags, (myself being guilty of it). But really, WTF does that actually mean? - - - ✨👋🏼First of all, balance, depending on the stage in your journey, will mean a different thing for everyone.🤷🏼‍♀️ - - - IMO (humble at that) Balance is when you are taking great care of yourself while enjoying life. 💁🏼‍♀️ - - - Most of the time it’s not about what you have to stop doing. It’s more about what you need to add in. 👌🏼 - - - More fresh fruits and veggies🥗🥑🍒🍑🍎🥦 ✔️More activity🚣🏽‍♂️💃🏼🏃🏻‍♂️ ✔️More water 💦 ✔️More sleep 😴 ✔️More self care 🧘🏼‍♀️🙏🏼 - - - Don’t stress if your version of balance looks different than someone else’s. - - - 💡When it comes to making progress it’s more about what you can add, and less about what you have to cut out. - - Most diets fail miserably because people try to cut out everything the love instead of adding in more healthy things they love. - - - Do you struggle with balance? I would love to help! Comment below so we can support each other 😍⤵️

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keepgoingkat

There is no magic pill.👋🏼😬 - - - Consistency and patience are the only thing that guarantees progress. No pill, patch, wrap, or protocol will change that. - - - Show up for yourself. You won’t always feel like it, but will always feel better when you do. - ✨TIPS FOR CONSISTENCY ✨⤵️ - ✔️Avoid going more than three days without a workout. Consistency is key to staying on track. - - - ✔️Plan, prep, and pack your meals so eating healthy is accessible. Prep meals for three days at a time so they stay fresh and you can change it up according to your taste. - - - ✔️Thirty minutes or three miles of walking three times a week. Keep your body moving regularly. - - - #trainertips #fatloss #fatlosstips #weightlossjourney #goals #goaldigger #strongmom #momstrong #goals😍 #weightloss #weightwatchers #iifym #macros #macrosmom #bodyafterbaby #mombod #keepgoingkat #keepgoing #healthylifestyle #lifestyle #health #toned #fit #fitspo #fitsporate #kgkfitsisters #strongwomen

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ninjamamimel

Just a little mid-morning reminder 💚 We can learn a lotttt from animals, more than just not giving up! Don’t give up until you get what you want! Good Morning!

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katmaisano

Accountability is key. 👌🏼 - - - Finding someone that understands your goals, and will support you through the process is priceless.💸 - - - Whether it’s a group of people, your partner, or a best friend-having people who are #upleveling themselves is key. - - - I’m sure you have heard the phrase “you are the people you surround yourself with”. 👀 Take a look at the people you spend the most time with. Are they contributing or distracting from your journey? - - - Having my Husband on board has been a GAME CHANGER. We are so excited to be expanding our training services to include couples challenges, a men’s strength building course, and a few projects I can’t mention just yet 😜🤩😎 - - - If you need accountability and support in your #fitnessjourney click the link in my bio ⬆️⬆️⬆️ The enrollment for October Challenges is OPEN 😍✅ - - - - #fitnessjourney #workfromhome #fitcouple #couplesgoals #fatlosstips #workoutmotivation #motivationmonday #fitgirls #fitmom #mombod #kgkfitsisters #keepgoingkat #strongmom #dadbod #skinnyguystarterguide #bonytobeastly #bootygoals

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skinnyguystartingguide

6 Months, 25lbs gained at 41 years old. - - My name is Luis🤚🏾 Welcome to #skinnyguystartingguide 💪🏾 - - - I will be sharing my journey from #boneytobeastly along with tips on how to make #gains - - - Stay tuned.... - - - - #keepgoingkat #keepgoing #strongdads #dadbod #dadgains #strongerthanyesterday #gainster #fitnessjourney #fitat40 #swollisthegoalsizeistheprize #sizeistheprize #swollisthegoal #goals #abs #mondaymotivation

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fitbandit.mindy

Got the all clear to workout again (other than being gentle on my abs)! Technically this is my second workout. I didn’t think much of my first workout because a little baby woke up halfway through and I couldn’t finish buuuut I was feeling it for several days! Today’s workout was a 30 minutes HIIT and boy did I feel it! #fitmama #hiitworkout #keepgoingkat #maketimeforyou

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gmfitness.co.uk

Determination is not a destination it’s a Journey, if one path is blocked fine one that’s passable, success isn’t about reaching the top, it’s finding your limits and working through them. Try and try again it is easier to fix a broken dream than live in a nightmare, only when you wake up and start planning, the reality of your adventures come to life, open your eyes to another world of possibility✌️💪🏽👍💥☀️. #keepgoing💪 #keepgoingkat #keepgoingstrong #keepgoingslow #keepgoingforward #keepgoingon #keepgoingteam #keepgoinggirl #keepgoingup #keepgoing365 #keepgoingdontstop #keepgoingqueen #keepgoingkeepgrowing #keepgoingdown #keepgoinganyway #keepgoingsaints #keepgoingnomatterwhat #keepgoingcanarias #keepgoing #keepgoingbro #keepgoingjaycee #keepgoingkid #keepgoingbaby #keepgoingstrong #keepgoingu #keepgoingwithgorbys #keepgoing #keepgoingforward #keepgoinghard #keepgoingkacha

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journeystrength

"What people think success looks like vs what it really looks like" 👁‍🗨 This is one of my favorite reminder/visuals because I'm constantly re-learning it along my journey in different ways. Even though I know success is never one straight shot/line it's hard welcome with open arms those ups, downs, failures, setbacks, frustrations and struggles that are inevitable along the way and all apart of the journey. And honestly, they end of being the best part of the story to tell. ✨ Trust the process. Embrace the journey. Keep going. 🌱 . . . . . . . #growth #theprocessisreal #journeyoflife #couragetochange #keepgoingkat #stronggirls #trusttheproceas #youaredoinggreat #youareenough #enjoythejourney #enjoytheride #thejourney #trustandbelieve #believeinyourdreams #yougotthisud83dudc4a #morninginspiration #inspirationdaily #motivation

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katmaisano

I promise to raise you to stand for what you believe in. 🖤 - - To use your voice even if it shakes.✊🏽 - - To be an ally to others.👥 - - To love unconditionally❤️🧡💛💚💙💜

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its_nommu_07

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katmaisano

NO EQUIPMENT HIIT WORKOUT💪🏼✨ - - 👍🏼LIKE & SAVE⤴️ - - Each section will be 30 secs of work, followed by 10 secs of rest. ✨ - - - 30 secs Mountain Climbers / 10 secs rest 30 secs Prisoner Squats / 10 secs rest 30 secs Butt Kicks / 10 secs rest 30 secs Reverse Lunges / 10 secs rest 30 secs Burpees / 10 secs rest 30 secs Hop Backs / 10 secs rest - - - - -🔄Repeat according to your level: Beginner: 1-2 x Intermediate: 2-3x Advanced: 3-4x - - 😍Watch the real time full length video on my Youtube and follow along during your next workout. - - - #nogymnoproblem #workoutvideo #homeworkout #homeworkout_4u #strongmom #fitmama #fitmom #keepgoingkat #naptimeworkout #fitmoms #postpartumfitness #strong #toned #hiit #hiitmama #hiitworkout #kgkfitsisters #keepgoingkat #fitmamalife #motherhoodunplugged #homeworkoutsrock #hiitit

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keepgoingkat

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katmaisano

Did you know that all you need to do my fat loss program is a set of dumbbells and a resistance band? 😱👋🏼 - - - 👋🏼Hi my name is Kat! I lost 65lbs with at home workouts using just a set of dumbbells and resistance bands. - - - Now I help hundreds of women lose fat without spending hours in the gym or restricting the foods they love. - - - You can get an amazing workout from home with minimal equipment in 35 Min or less. You don’t need fancy equipment. It doesn’t have to take a long time. 🙌🏼💓 - - - Where do you like to workout? Comment below with your favorite place to workout. - - - #homeworkouts #homeworkout #naptimewarrior #naptimeworkout #momlife #nogymnoproblem #himynameis #keepgoingkat #kgkfitsisters #strongmom #momlife #fitmamalife #getstronger #mombod

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katmaisano

What to do before your booty workout to make gains 😍👋🏼🍑⤵️ - - - Like & Save ⤴️ - - - Prehab is essential. 🙌🏼Use bands to warm up glutes prior to your workout. 🍑If your glutes are not activated properly your hamstrings are quads are likely to the load. 🤷🏼‍♀️👌🏼This is perfect to before a heavy #legday - - - 10 Squats 2x5 Lateral Steps 30 Banded Cha- Cha 30 Bounce Squats - - - #booty #bootyworkout #bands #bandbooty #glutebuilding #homeworkouts #fit #toned #workouts #keepgoingkat #fitmamalife #momlife #workoutmotivation #getmotivated #fitnessvideos #bandprehab #stretcherspumpersactivators #bootypumpers #justglutes #glutescience

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happiness_ensues

Oh September, I’m gonna kick your ass! 💪🏼👊🏼can’t wait to get started...after my super secret surprise vacation 😛 #kgkfitsisters #kgkambassador #keepgoingkat #september #challenge #motivation #cantwaittogetstarted #joiningagymwithmyman

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keepgoingkat

What if you have a group of women holding you accountable and supporting you in your #fitnessjourney !? 👯‍♀️ - - - Become a member of the most inspiring #girlgang on the planet. ✨💓 - - - Join the community of women learning how to lost fat and eat healthy without going on a shitty diet. We are breaking up with scales and finding the healthiest versions of ourselves, together. - - - Click the link in my bio to join the next challenge ⬆️⬆️⬆️✨💓👯‍♀️ - - - - #kgkfitsisters #homeworkoutwarrior #nogymnoproblem #katiekeepsfit #kgkfitsisters #keepgoingkat #momstrong #fitmama #fitmom #weightlossjourney #weightwatchers #healthyisthenewskinny #21daychallenge #macrosmom #postpartumbody

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hassan_asmahri

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journeystrength

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sunnypatwa_07dz

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katmaisano

Have you heard? Dieting is out....🤷🏼‍♀️ - - - It’s true.... signing up for another fad diet is old school. Deciding to commit to the long term is the new black. 🖤 - - - - Big changes happen with small daily steps.There is no such thing as a quick fix, or an overnight success. All great things happen gradually, and with consistency. - - - Commit to yourself daily. Not just to lose 10 pounds for Cabo. But for life, for real. You are worth more than another yo-yo diet. Stop trying the easy route and learn what works for your body for the long-haul. - - Diets fail because you were deciding to cut out things that you love, and want. There is another way that doesn’t involve another shitty diet.🤷🏼‍♀️ - - - Click the link in my bio to get the secret that is helping hundreds of women break up with dieting once and for all. Find a foundation of fitness you can maintain for life.⬆️⬆️⬆️ - - - #fitmom #strongmom #momlife #goldenhour #goodbyediet #fitmama #dietfree #weightwatcher #whole30 #strongmom #ketomom #mombody #leanmama #keepgoingkat #kgkfitmama #motherhoodunplugged #hiitmama #homeworkout

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sunnypatwa_07dz

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katmaisano

Forms to fill out, appointments to make, volunteer duties. These can be some crazy shoes to fucking fill 😂🙌🏼 The last thing that you should stress about is going on a shitty diet. 👌🏼 - - - I take the guesswork out of fat loss. In a nutshell I provide you with a personalized breakdown of the exact amount of carbs fat and protein to consume in order to lose fat. - - - You do not have to cut carbs out. You do not have to spend hours in the gym. - - - No one wants to go on a shitty diet, eat sad chicken and be hungry. - - Diets suck. I’m obsessed with showing women there is a better way. - - PSA📣📣📣: You don’t have to cut carbs to see progress.🙅🏼‍♀️🥨🍕🍚🍌 You don’t have to be restrictive. 😩🍽 You don’t have to stop drinking alcohol.💃🏼🍸🍺 - - - My 4 week Fat loss challenge is starting 9/3. Get the personalized breakdown you need to achieve your goals. ⬆️⬆️⬆️ - - - - #findbalance #balanceddiet #macros #iifym #macrosmom #keepgoingkat #kgkfitsisters #eatforyourgoals #trainertips #fitmama #mombod #leanmama #hiitmama #realtalk #findbalance #seekthesimplicity #posttheordinary #motherhoodunplugged #realmoms #momsthatcuss #momswithtattoos

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keepgoingkat

Are you struggling with #mealprep ideas? 🤷🏼‍♀️ - - - Keep it simple with my perfect meal prep ⬆️⬆️⬆️ - - - When you prep the majority of your meals in advanced it takes the guesswork out of healthy eating. - - - 1-2 times Per week sit down and write out the meals you will need in and out of the house. Plan to prep and pack those meals in advance. Then you can fill in your treats as you would like. - - - Diets suck. I’m obsessed with showing women there is a better way. - - PSA📣📣📣: You don’t have to cut carbs to see progress.🙅🏼‍♀️🥨🍕🍚🍌 You don’t have to be restrictive. 😩🍽 You don’t have to stop drinking alcohol.💃🏼🍸🍺 - - - Meal prep gives you a foundation of healthy meals to grab from during the week. - - - Want to learn my Fat Loss method? Click the link in my bio to join the next challenge. ⬆️⬆️⬆️ - - - #prep #mealprep #healthyeating #eatforyourgoals #goals #goaldigger #keepgoing #keepgoingkat #strongmom #postpartumfatloss #workout #mealpreptips #trainertips #goal #healthylifestyle #healthgoals

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katmaisano

Need a quick workout? LIKE 👍🏼SAVE THIS - - - ✅ Grab one heavy dumbbell, ⏱set a timer for 7 minutes and 🔄repeat as many times as you can within the time. - - - 8 Sumo Goblet Squats 10 Toe Taps 8 Gate Swings - - - It’s time to kill the one hour workout myth!👌🏼✨ You can get an effective workout within a short amount of time. If you only have a small window to workout up the intensity and focus on #hiitworkouts 💪🏼 Push yourself with bursts of high intensity movement followed by short periods of rest. - - - Are you struggling with losing fat? If you are stuck in a plateau and need guidance and accountability the 4 Week Fat Loss Challenge is for you. Get the support you need to lose fat with quick home workouts and personalized nutrition recommendations. The next group kicks off 9/3 ⬆️⬆️⬆️ - - - - #trainertips #fatlossjourney #postpartumbody #postpartumfitness #mombod #motherhoodunplugged #naptimeworkouts #homeworkouts #nogymnoproblem #momlife #momeyes #mommytummy #fatloss #4weekfatlosschallenge #kgkfitsisters #keepgoingkat #keepgoing #strongmom #fitgirls

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fnaf5.keepgoing

1

beingidiots__

0

keepgoingkat

Crash dieting, the latest fad, the yo-yo diet cycle gets you no where. So what does work?⤵️🙃 - - - LONG TERM GOALS, DAILY ACTION. 💪🏼💓 - - - It’s not about being perfect every day, but doing something daily. 🏃🏼‍♀️💓✨ - - - Get the support and guidance you need to lose fat without restricting the foods you love. 👌🏼🍩🍫🍕🌮🍟🍔 - - - ⬆️Click the link in my bio to join the next challenge. - - - - #fatlosstips #healthylifestyle #keepgoingkat #kgkfitsisters #postpartumfitness #weightlossjourney #fitmama #fitpregnancy #fitmom #mombod #healthylifestyle #healthyisthenewskinny

1

journeystrength

1

katmaisano

The rumors are TRUE! @keepgoingkat is now offering Men’s programs 😍💪🏼 - - The 90 day strength and conditioning program will kick off 9/9. I am so excited to expand our training family to start including the amazing dudes in this community. - - - Want to take it on as a couple!? The new couples bundle is now available. Take on the Fat Loss Challenge and Strength Course side by side with your partner. - - - Click the link in my bio to learn more about joining the next challenge. - - - - - #gains #gainster #skinnytostrong #bonytobeastly #trainertips #weightgain #getstrong #strongdads #dadbod #fitfads #absafter40 #fitand40 #keepgoingkat #transformationtuesday

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keepgoingkat

@katie_keeps_fit is LOVING the 4 week Fat Loss Challenge 😱👋🏼✨💪🏼 - - - The sweat is REAL!! Are you enrolled for the next round? We are 98% FULL!!! - - The next group kicks off 9/3 with 4 weeks of intense fat burning workouts completely done from home. - - Learn exactly how much to eat daily to lose fat. Get the guidance and support you need to lose inches without a shitty diet. - - Click the link in my bio to learn more ⬆️⬆️⬆️✨💓 - - - - #homeworkoutwarrior #nogymnoproblem #fitmama #katiekeepsfit #keepgoingkat #kgkfitsisters #strongmama #momstrong #fitmom

0

journeystrength

0

katmaisano

Do you have lazy butt syndrome? 😱 - - If you don’t properly wake up glutes prior to your workout there is a big chance your workout will be ineffective. How to make sure your glute workout is effective 😍👋🏼⤵️ - - When it comes to getting an effective glute session proper activation is KEY. Don’t skip the warm up. These exercises prepare your booty and wake up glutes prior to your lifts so you can get the most out of your workout. If your booty workout doesn’t include some kind of prehab or activation portion it is probably not the most effective workout. - - When your glutes aren’t active, you also run the risk of injury because other muscles, that really can’t handle the load, take over. - - Shown are some of my favorite glute activating moves using the @mbslingshot 💪🏼✨ - - ✅Lateral Steps: Come in to a slight squat and step laterally as wide as you can working against the band. - - ✅Bounce Squats: Focus on pushing knees out against the band. Find the sweet spot where you feel your abductors working. - - ✅Reverse Hypers: Quiet insecurities and don’t skip this glute activator. Lay on a sturdy bench and hold on beneath the bench for leverage. Extend legs back and up squeezing glutes at the top of each rep. - - - Do you need guidance on how much to eat daily to lose fat? Do you need motivation and accountability to stay on track? My 4 week Fat Loss Challenge kicks off 9/3 💪🏼Click the link in my bio to learn more. ⬆️⬆️⬆️ - - - - #weightlossjourney #trainertips #kgkfitsisters #keepgoingkat #bootybuilding #bootyworkout #bandworkout #bootybands #exercisetips #workouttips #postpartumfitness #fitmom #fitmama #slingshot #mbslingshot #bandbooty #bootywerk

9

keepgoingkat

👌🏼👌🏼👌🏼

4

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 chips salsa 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. Rather than what you have to cut out🤷🏼‍♀️ - - ✔️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. - - Most diets fail miserably because people try to cut out everything the love instead of adding in more healthy things they enjoy. - - Access four weeks of quick effective home workouts plus learn exactly how to eat to lose fat. ✨💓Click the link in my bio to join the 4 week Fat Loss Challenge😍🙌🏼 - - - #fatloss #postpartumfitness #mombodgoals #mombod #absworkout #absafterbaby #keepgoing #keepgoingkat #momstrong #balancedmama #balance #kgkfitsisters #mom #fitspo #inspo #beerme #craftbeer #momsthatlift #strongmom #stoneripper

4

journeystrength

"For freedom to thrive in it" ✨ @morganharpernichols always coming in with the perfect words at the right time. Trusting in the unknown and thriving in the uncertainty is a reminder I forsure need on the daily because it's soo easy to forget. When plans, goals or my journey isn't going as I imagined or expected it to or it's time to leave something that is comfortable for something I'm not 100% sure where it will lead - it it's so easy to want to retreat to a comfort zone of worrying, getting anxious, or taking no action, but let's keep making the choice to trust the unknown, thrive in the uncertainty, and proceed with courage 🌱🙏🏾 👁‍🗨 #JOURNEYSTRENGTH #ProceedWithCourage . . . . . . #growth #theprocessisreal #journeyoflife #couragetochange #keepgoingkat #stronggirls #trusttheproceas #youaredoinggreat #youareenough #quoteoftheday #encouragingwords #encouragingreminders #reminder #comfortzone #uncertainty

2

katmaisano

If you wouldn’t say it about your mother, sister or friends body, don’t say it about your own. 👌🏼😌💓 - - Practicing #selflove may not come easy at first, and that’s ok. ✨ - - Undoing decades of negative inner dialogue isn’t fixed over night. Creating new patterns and implementing a new lifestyle will take time. 😘 - - Start your #fitnessjourney from a place of love and grace. It’s going to take time, and it’s not just about looking a certain way. 👌🏼✨ - - Decide to commit to taking great care of yourself instead of wearing yourself down. - - 💪🏼 Workout because you love your body, not because you hate it. Eat well and get rest because that’s what your body deserves. 😴🍽 - - I created @keepgoingkat as a space for women to not just celebrate the ups, but get support during the downs. Click the link in my bio to access the free Keep Going Community. Get the accountability, support and guidance you need on your journey.

3

journeystrength

You won't look at a baby learning how to walk the same after reading this 🙌🏾💪🏽💥 . ✨ FAILING YOUR WAY TO SUCCESS A baby learns to walk by falling ENOUGH Without doing it wrong enough times, The infant could NEVER learn to get it right!
The baby's mastery comes BECAUSE of innumerable failures,
And a built-in drive to get back up and try again and again.

When the infant fails,
There are no judgments, self-directed anger or self-doubts,
There is no negative self-talk or negativity,
There is simply JOY in the learning process,
And a desire to get back up and try it again,
Over and over, until mastery has been achieved. 
This is the ultimate model for your success,
It's part of your DNA and biology,
It's programmed into your muscle memory,
It's how you learned to do the "impossibles!" So lose the self-evaluations whenever you fail,
Put away the emotional hammer that you've been beating yourself up with for your mistakes!
Get rid of the "I can'ts," "I'll never's" and the "I suck's!"
Just pull yourself back up, put a smile on your face,
And TRY AGAIN! - DR. ALAN GOLDBERG . . . . #growth #theprocessisreal #journeyoflife #couragetochange #keepgoingkat #stronggirls #trusttheproceas #youaredoinggreat #youareenough #failure #success #failurequotes #successquotes

1

journeystrength

"Be patient with the process of whatever you’re currently growing out of — and into. Be patient, and remember it’s a process." @lalahdelia . One of the hardest things for me to remember on a new journey or when I set out for a goal: IT'S A PROCESS ✨🌱 . . . . . . #growth #theprocessisreal #journeyoflife #couragetochange #keepgoingkat #stronggirls #trusttheproceas #youaredoinggreat #youareenough

0

sugaryblends

1

katmaisano

Finding “me time” amongst the craziness of being a Mom can feel impossible. I GET IT MAMA. 👋🏼✨😬 - - When it comes to fitting in workouts I want to give you the tip I WISH I had when I started. - - 👉🏼Something is better than nothing 👈🏼 - - A short workout is ALWAYS better than no workout. Taking 15-20 minutes to get in movement will make a HUGE difference. Not only in your physique but your SANITY. 🤪 - - With the kids going back to school and scheduling being a part of life. Make a point to schedule your workouts in as appointments with yourself. Making your workout a priority is an act of self love 💓✨ - - P.S.If you are a Mommy to a sweet little newborn your only job is to take care of the baby and yourself. THAT’S IT. If a workout happens amazing. If not don’t sweat it. There is no rush. - - If you need guidance and support on your fitness journey click the link in my bio. I have been helping women lose fat and learn how to find balance since 2014🙌🏼💓 - - #momlife #motherhood #backtoschool #momtips #fitmama #momlife #keepgoingkat #kgkfitsisters #fitmom #motherhoodunplugged #plannermom #momsunite

9

katmaisano

What's the best way to stay on track during the weekend? 🤔 3 tips below⤵️ - - 1️⃣PLANNING!!! Plan ahead to have healthy meals amongst the chaos. 🤪Weekends can be super busy, make sure you are prepared to stay on track. ✔️ - - 2️⃣Avoid full cheat days and stick to 1-2 treat meals. 😬🍔🍟🍕🥨Plan your meals around your treats so you can stay balanced during the day. ⚖️ 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. - - 3️⃣Stay 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.😍 🤘🏼 - - I OBSESSED with helping busy women lose fat. Click the link in my bio to join my 4 week Fat Loss course 💪🏼✨⬆️

5

keepgoingkat

Breakfast of champions 😉

1

katmaisano

I’m going to miss lifeguard duty at the pool. No shoe days, and flexible bed times. - - Only a couple weeks left before we start “real school” and I’m feeling all the feels.😭 - - Any other Moms sending their little ones off to kindergarten this year?👋🏼✨ Seasoned pros! Do you have back to school tips for little ones?⤵️

17

keepgoingkat

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! - - - #fitnesstips #weightlossjourney #goals #goaldigger #strongmom #keepgoingkat #getitgirl #strongmom #momstrong #inspired #fitness #kgkfitsisters #macros #iifym #leanmama

4

happiness_ensues

Hello friends! Join me for the next challenge hosted by @katmaisano . Access the guidance and accountability you need to stay consistent with eating well and workouts. Take on weekly workouts that can be done from anywhere, along with personalized nutrition recommendations! Send me a DM if you’re interested! #kgkambassador #kgkfitsisters #keepgoingkat #workout #fitness #goals #sweat #selflove #selfcare

2

keepgoingkat

🙌🏼💓✨🦄

2

katmaisano

23

keepgoingkat

⬆️⬆️⬆️REPEAT AFTER ME ⬆️⬆️⬆️

4

katmaisano

Nothing better than having a gym partner to hype you up @sin7since77 😂🙌🏼💓 #soundon / #waitforit #watchuntiltheend - FREQUENTLY ASKED QUESTIONS ⤵️ - - Q: Is it possible to transform your body without a gym pass? 🤔 - - A: 💯 YES! I lost 65lbs without a gym pass and now I help women all over the world lose fat from home with minimal equipment. - - - Q: What you need to workout from home? - - A: Your body and some motivation😹👌🏼 No equipment workouts can be super effective. A yoga mat, set of dumbbells and loop resistance bands are a great place to start. - - Q: What is more effective for fat loss? Cardio or weight training? - - A: Both! 🤷🏼‍♀️ Weight training helps you burn more calories after your workout while cardio burns more than weights during. Both should be implemented for an effective fat loss program. 🙌🏼✨ - - - Q: Do I have to cut out carbs to lose fat? - - A: NO! It is not necessary to cut carbs to see fat loss. In order to lose fat you simply have to be in a caloric deficit. - 🦄✨The next cycle of my Fat Loss Challenge is kicking off 10/7. Click the link in my bio to learn more 😍If you are struggling with losing fat this program is for you ⬆️⬆️⬆️

9

katmaisano

Finding the time to workout as a Mom can feel impossible, I get it. 😑 - - Taking 2+ hours to workout just doesn’t work for my lifestyle. 🤷🏼‍♀️ - - I designed my new 4 week Fat Loss Challenge with your busy schedule in mind. My workouts are programmed to give you a fast effective workout in under 40 minutes. They can be done from anywhere so if you can’t make it to the gym you can still get a great workout in. - - I take the guess work out of eating to lose fat with my custom macro recommendations personalized for you and your goals. Stop the yo-yo diet cycle, end the weekend shit show of overeating. 🤷🏼‍♀️ - - Learn exactly how and what to eat to get the progress and KEEP IT.🤓 - - I created the Four Week Fat Loss Course to demystify losing fat. I am so excited to give this group of women some eye opening secrets. 🤯 - - If you need someone to get real with you and hold you accountable you won't want to miss this. ✨🤘🏼🖤 - - Are you ready to lose the last 10-15lbs?🤔 Have you struggled with unwanted belly fat? 🤔 Are you tired of not getting that next level progress? 🤔 - - Click the link in my bio to join the 4 week Fat Loss course 🙌🏼💓✨⬆️⬆️⬆️ - - - #keepgoing #weightlossjourney #kgkfatlosschallenge #kgkworkout #keepgoingkat #fatlossmadesimple #fatloss #goals #bikinimama #summerdays #summerloving #bikinimom #mombod #goaldiggers #kgkfitsisters

0

successhacks360

9

keepgoingkat

GOOD MORNING GORGEOUS 👋🏼 - - There are a ton of new faces here so I thought it would be a good time to introduce myself. My name is @katmaisano I am the face behind #keepgoingkat 💓I founded @keepgoingkat in January of 2015 as a space for women to find the accountability and support they need during their weight loss journey. What started as a small group of 9-10 has grown to over 500 members worldwide. - - - I founded @keepgoingkat after losing 65lbs myself from home without restricting the foods I love or spending hours in a gym. ➡️➡️➡️Swipe to see my transformation. - - - 🦄My unique program guides women through the fat loss is a simple no bullshit way. No cutting carbs, no restrictions no hours of cardio. - - - If you are interested in joining the oh so inspiring #kgkfitsisters community click the link in my bio ⬆️⬆️⬆️✨💓🙌🏼👯‍♀️🌈 - - - #fitnessmotivation #community #keepgoingkat #kgkfitsisters #saturdayselfie #itme #katsmeow #personaltrainer

2

katmaisano

No one wants to go on a shitty diet, eat sad chicken and be hungry. - - Diets suck. I’m obsessed with showing women there is a better way. - - PSA📣📣📣: You don’t have to cut carbs to see progress.🙅🏼‍♀️🥨🍕🍚🍌 You don’t have to be restrictive. 😩🍽 You don’t have to stop drinking alcohol.💃🏼🍸🍺 - - Stop the yo-yo diet cycle, end the weekend shit show of overeating. 🤷🏼‍♀️ - - Learn exactly how and what to eat to get the progress and KEEP IT. - - I created the Four Week Fat Loss Course to demystify losing fat. I am so excited to give this group of women some eye opening secrets. 🤯 - - If you need someone to get real with you and hold you accountable you won't want to miss this. ✨🤘🏼🖤 - - Are you ready to lose the last 10-15lbs?🤔 Have you struggled with unwanted belly fat? 🤔 Are you tired of not getting that next level progress? 🤔 - - Click the link in my bio to join the 4 week Fat Loss course 🙌🏼💓✨⬆️⬆️⬆️The next group kicks off 9/2 with LIMITED spots available. - - - - #flc #fatlosschallenge #kgkfatlosschallenge #keepgoingkat #kgkfitsisters #strongmom #fit #fatloss #toned #lean #weightlossjourney #inspo #beach #bikinimommy #fitmama #fitmom #bikinimom

21

katmaisano

Losing fat can feel like an uphill battle. - - Here is the truth—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 next round is kicking off 9/3 - 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⬆️⬆️⬆️

5

jocelynjkopac

10

katmaisano

💪🏼No Equipment Workout 💪🏼 - - 👍🏼LIKE & SAVE FOR YOUR NEXT WORKOUT⤴️ - - - 1 minute Jumping Jacks 10 Reverse Lunges Each Leg 1 Minute Butt Kicks 1 min Ski Lunges 10 Combo Plyo ( Jump Squat, lunge, lunge = 1) - - - 🔰Beginner: 1x 🔰Intermediate: 2x 🔰Advanced: 3x - - - - #nogymnoproblem #hiitworkout #fit #homeworkouts4u #homeworkout #hiitmama #naptimewarrior #bodyweightworkout #bodyweightexercise #strongmom #momstrong #personaltrainer #fitnesstips #keepgoing #kgkworkout #kgkfitsisters #keepgoingkat #21daychallenge #fatlosschallenge

9

keepgoingkat

Yes YOU! 🙌🏼💓✨ - - - - Image via @createcultivate

1

katmaisano

✨💓🌈

20

katmaisano

The secret to getting the results you want ⤵️ - - - 🙃Don’t rely on motivation. - - Can I tell you something? Motivation is overrated. 🙊Motivation is a huge buzzword in the fitness industry. So many people ask me: How do you get motivated? How do you start motivated? When in reality I am not motivated all the time. 👋🏽😩 #REALTALK
- - 👊🏼✨Consistency has been the most important aspect of my journey. Often I don't "feel like it". I am not motivated every time I workout. It is so easy to get caught up talking yourself out of a workout. I try to shut off the part of my brain that says "I don't feel like it". The less time I spend in between the better. - - - ✨🙌🏼💓Picture how you will feel after your workout. Mentally put yourself on the other side of your workout. You won't always feel like it, but you can always show up for yourself. - - 😉Consistency is the real secret. If you want to make progress you have to show up even when you don't feel like it. - - Turn your brain off, put in the work. You will feel SO MUCH BETTER AFTER. - - - - - 🌈HELP A SISTER OUT—-I need new workout gear😩🙌🏼Tag your favorite active wear brands in the comments.⤵️ - - - #vacationworkout #hotelworkout #sosweaty #gymsesh #workoutmotivation #motivation #consistencyiskey #keepgoingkat #kgkfitsisters

19

katmaisano

🧡 Soaking up the last bit of summer before this big kid starts kindergarten 😭🙌🏼✨ - - We are enjoying a quick getaway at our favorite spot @saguarohotels 🌈 Head over to my story to ask us a questions. My hubby and I will be going LIVE this evening to answer your questions. - - We spent 6 months apart 2 years ago and at the time I was convinced it was really over. The work we had to do to get here was the most important emotional work I’ve done in my adult life. We continue to work every day. We continue to choose one another every, damn day. - - - Marriage can have plateaus, it can have failures and set backs. You only fail when you give up completely. If something isn’t working try a different method. The goal of making it work can always be there. The method has to continuously evolve. - - - We want to answer your questions 😍⬆️Head to my story to ask us anything 💕

24

jindra_zip

0

keepgoingkat

🙌🏼🙌🏼🙌🏼 - - - Image via @creo_co

3

katmaisano

The look your give when you see your food coming in the restaurant 😂✋🏽 - - 🍺 You don’t have to give up your favorite things in order to see progress. - - - ✋🏽IF IT’S NOT SUSTAINABLE, IT’S NOT THE BEST.✋🏽 🍔Most people are perpetually searching for the “best” workout. The “best” diet. The “best” exercise. And, in the process, they jump from program after program, diet after diet, workout after workout, cleanse after cleanse, supplement after supplement...but they rarely ever get to a point in which they’re truly happy with how they look. 🤷🏼‍♀️They might see progress in the beginning - when they start something new - but before long they hit a plateau and lose motivation and rebound back to where they started (sometimes even further). 🍟The truth? 🥓It’s not sexy or marketable and I definitely can’t sell an ebook on it or get rich...but it’s the truth. 🌯There is no such thing as the “best” workout or diet or exercise or program. It doesn’t exist. 🥞Because...everything works. Everything. Low carb, high carb, paleo, vegan, organic, south beach, mediterranean, keto. Gymnastics, Powerlifting, Olympic weightlifting, spin, yoga, zumba, rock climbing, running. 🍫It works. All of it works. They all have different benefits and accomplish different things...but they all work and can help you achieve your goals. 🍩So what’s the secret to success if not finding the “best” workout or diet? 🍪It’s finding what you love. Doing something you enjoy and get excited about. Because the real key to success lies in consistency of practice. And if the “best” program isn’t sustainable...it’s worthless. 🍭Do what you love and never look back.

30

teamgvirgin

3