Katie Dufault Health and Fitness

Today's move of the day! Rated one of the top 4 most functional exercises around. The Turkish Get Up. Great for core strength, shoulder stability and yet movement patterns transfer into every day life. Grab a kettle bell, preferably a light one to start, and get working!

I work with a lot of people who's main goal is weight loss. The first thing I tell them to do? THROW AWAY THE SCALE! Wait what? That's counter-intuitive, wouldn't you want to weigh yourself to make sure your making progress? Yes, however many people today become obsessed with the number on the scale. When it tells you absolutely nothing expect the weight of gravity. It doesn't tell you your mean muscle mass, your fat mass. It's just a number. Want to make sure your seeing r...esults? Take progress pictures and measurements. If those are changing progress is being made. Just because the scale doesn't budge or heaven forbid is slightly higher one day, doesn't mean progress isn't being made. Don't understand why the scale wouldn't be showing progress? Here's an awesome article from physiqonomics http://physiqonomics.com/the-weird-and-highly-annoying-wor/ Check it out. Have questions? Shoot me a message. Want to lose weight or need help reaching your goals? I'm here to help

Looking for a new challenge? Have a love hate relationship with burpees? Try burpee pull-ups! They'll work your entire body and get your heart rate up high, and it doesn't take many! Can't do pull-ups? Try a burpee into a dead hang and work on that core strength and grip strength. Try them out and let me know what you think!!

For all of those eating muffins because they're "healthy" think again. I've always said a muffin is just a cupcake without the frosting, and here's the numbers to prove it! If your eating around 2000 calories a day, that's 1/4 of your daily calories! Then add your Starbucks white mocha to it and your easily at a 1000 calories breakfast. Pick nutrient dense foods, not calorie dense foods! #thisisnthealthy #cakewithoutfrosting #consistencyiskey #myfooddoesntsuck

Stop putting off your goals, the time to start is now! Join me for a small group training class and Krush your goals.

Client Abbie started her new meal plan 2 weeks ago. She stuck to it more than 90% of the time, and she's already down 4 pounds! In two weeks! And she hasn't even added in structured exercise yet!! The secret? Her diet :) she set a goal, and she's crushing it already. Super proud of you Abbie!! (She also enjoyed her food and didn't feel deprived)

I hear this more times that I would imagine possible. Ladies, but down your 5 lb dumbbells if you can lift heavier ones. (If that's all you can lift, awesome job starting somewhere!) Lifting weight WILL NOT make you bulky. Steroids and taking testosterone will make you bulky. And even then, it takes hard work! The people you find "bulky" lift weight and eat too much food. So yes, fat on top of large muscles will indeed look bulky. But lose the junk, and lift heavy. Your body... will thank you. Strong muscles maintain your quality of life as you age. And ladies, those women who are super muscular, have worked for years to become that way, and it takes hard work! So get into the gym, or a class, or even your garage, but lift heavy things! #inmotionfitness #girlswholift #gains #sexy #tonedisntathing #muscles #strongwomen #eattoperform #eattolive See more

Happy Monday! If you've been waiting to be "ready" to make a change in your life, you may be waiting forever. Pick one goal, write it down, write the steps you will take to achieve that goal, and go crush it! Always be striving for progress, not perfection. #inmotionfitness #girlswholift #motivation #motivationmonday #gym #gains #goals #personaltrainer #chicocalifornia

Here's a picture of one of my clients breakfasts (oatmeal and eggs). When I wrote out her meal plan she said there was no way she could eat that much food! Funny thing is, she was already eating that many calories, but some, but WAY less food. How is that possible? When you choose NUTRIENT dense food, oats, eggs and egg whites, fruit, over CALORIE dense foods, croissants, white mochas, etc, you get to eat more!! Who doesn't want to eat tons of food and still lose weight or just get healthier?? Picture of the waffles is what the other people she was with were eating, how's that for some discipline?! She's being consistent and rocking her meal plan!!

I LOVE tacos. But typically Mexican food is very carb heavy and high in fat. Re fried beans, Spanish rice, tortillas... so for lunch I made a taco bowl. 1/2 a cup of refrigerator black beans (only .5 a gram of fat instead of traditional retries beans) 4 oz of very lean ground beef, low sodium taco seasoning, 1/2 an oz of cheese and 5 olives. I sprayed 1 corn tortilla with cooking spray and toasted it in the over to make it crunchy. Top with salsa and it's delicious! You could add fresh tomatoes, cilantro, bell peppers, onions, the list goes on and on. Versatile, and it fits into my meal plan! #myfooddoesntsuck #goals #girlswholift #inmotionfitness #yummy

Currently I'm working on losing my last 5 lbs, which is always the hardest to lose. I talk a lot about moderation, and balance, however when your down to the last few lbs, or if you are already lean and trying to get even leaner, you have to adhere to your meal plan even better. No more 80% or even 90% complience, I'm talking 95-100% if you really want to see progress. Is it hard? Yes! do I get hungry? YES. Do I want to shovel all of my kids snacks into my face? sometime...s!! But I know it's worth it if I want to achieve my goals. And once I reach my goals, I'll be able to move back towards maintenance calories and eat more food, and enjoy a little more balance. Heres an example of one of my lower carb and calorie days. Currently I'm doing 3 low days, then one higher calorie and carb day, (and those are glorious days), followed by two low, and one high day per week.

How many of you had a health or fitness related new years resolution?? Did you know that by July, only 8% of those who created a fitness related resolution are still sticking to it. Eight Percent!!! Why does this happen? Why do so many people fail at sticking to their resolutions?... I wish I knew the answer, but I do know that those who have accountability to someone other than themselves are more likely to reach their goals. Find a buddy, work with a coach, do what you need to reach your goals, and don't be one of the 92% who fails to stick to their resolutions. Boost Post

95 % of my food is "whole" or "clean" or "healthy" or whatever you want to call it. However there is the 5% that is not. Will by 45 grams of Frosted Flakes hurt my progress? NO! And they keep me sane and take my cravings away. And even better, they restore my muscle glycogen that I just burned in my heavy upper body workout. BUT WAIT! Aren't they "bad" for you? It may seem counter intuitive but if your going to eat sugary carbohydrates, post workout is the time to eat them.... Did I eat a whole box? No, I carefully measured out my serving. And damn are they delicious paired with my protein shake and my sausage and egg whites. #myfooddoesntsuck #liftheavy

Some of the best workouts come when you literally have to drag yourself to the gym. Not feeling it today? Just want to stay home? Lace up your shoes and get your workout done. That's how goals are achieved. Pushing through when you want to give up the most. That's when the change happens.