Active Evolution Training

Active Evolution Training Fitness Trainer/Coach
Precision Nutrition Counselor
Biosignature Practitioner
RKC Kettlebell Instructor, Level II
NPC National Figure Competitor

Katie Petersen has professionally coached men and women to reach a broad variety of goals since 2006. She believes integrating all factors of activity and health are necessary to achieve your fitness success. She teaches a strong mental focus in all of your movements, whether the goal is to burn fat, build strength, or simply feel better! You can expect a fusion of flexibility, strength, and cardi

o training. In addition to the physical training, Katie offers nutritional counseling services so you can get the MOST out of your training. She has a large network of partners to further your results, including chiropractors, acupuncturists, massage therapists, etc. She truly loves her work and is passionate about sharing the benefits of leading a healthy lifestyle.
-NPC Nationally Ranked Figure Competitor 2009-2013 (COMPETITORS WELCOME!)
-RKC Certified, Level 1 (KETTLEBELL TRAINING)
-NASM Certified CPT
-Poliquin Biosignature Practicioner
-Power Plate Certified, Level 1

06/02/2026

Your hips are CRAVING this move! Calling out my jiu jitsu friends first - I KNOW your hips are tight from the very nature of being a ground game. Next up, if you are sitting a lot of the day - from office chair to car to couch - your body needs this loaded stretch. And now that I think about it, my deadlifting and squatting beasts, running friends, and pretty much anyone who has hip flexors… I bet you’ll thank me.

Mechanical note: you can allow more bend in the knee as needed.

Logistics: can be done over a regular weightlifting bench; kettlebell can be subbed for a dumbbell

Progression: do without a weight anchoring the foot

06/02/2026

Training my lifelong sister who is also an amazing strength coach! I always say great teachers are forever students. I also hire coaches, study, research, and am in constant inquiry with this beautiful instrument called BODY. Here’s my PSA to say - We all have something special to offer each other… and never stop learning, no matter how far you go in your craft!💞

05/28/2026

If your knees get sore from jiu jitsu, running, lifting… you’ve got to work the lower leg muscles! I see a lot of athletes doing great knee rehab drills but completely sleeping on tibialis. This can be a humongous missing link to genuinely changing how your knees support you. Pain down, performance up. Give it a try, let me know how you feel!

05/19/2026

Traditional stretching primarily targets muscles - Yin yoga tends to the fascia, bones, and tendons. This is a MUST for our bodies.

If your knees are extra tight, see slide two for modifications.

The “yin briefing” is on slide 3 - but a few main points:
- set up at only 60% of a max stretch
- no efforting (let the shape do the work)
- all concentration toward softening/relaxing tissues
- use props to support as needed

Yin is my nightly downshift. Settles the body, emotions, nervous system. I always sleep better when I don’t skip it. But it is also EXCELLENT right before a lift. It will help hydrate fascia and lubricate joints before you load!

05/18/2026

No joke, this easy iso hold reduced my chronic knee pain by 90%!! If you patellar syndrome, arthritis, or just achy/sore knees (I’m looking at YOU jiu jitsu athletes), DO THIS DAILY!

Only 45seconds. No excuses!

Make sure to keep majority of your weight on the targeted leg (the one with the heel propped up). Only about 10% should be on the other leg. The unloaded leg can be behind or in front of the working leg.

Isometric holds create space at the front of the knee cap for better traction. There are so many ways to approach this, but this little move might be my new favorite🙌. Do it first. Then mobility drills. Then start your practice, I.e lifting, running, Jiu jitsu-ing.

And if you sit in a chair all day, do it when you roll out of bed before settling in deep knee bend for hours on end!

Address

Chicago, IL
60610

Website

Alerts

Be the first to know and let us send you an email when Active Evolution Training posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Active Evolution Training:

Shortcuts

Share