Optimize You Personal Training & Fitness

17/11/2024

GARLIC CAULIFLOWER MASHED POTATOES

Elevate the nutrition of your Thanksgiving feast with some delicious garlic cauliflower mashed potatoes—a healthier twist on a classic favorite!
By incorporating cauliflower and Greek yogurt, you can enjoy a creamy texture while cutting down on calories and fat.

Just be sure not to overwhip the potatoes or they’ll take on a pastey texture.

Ingredients (serves 6):
2 large russet potatoes, peeled and cut into medium-sized chunks
1 medium head cauliflower, cut into 1-inch florets
½ teaspoon finely chopped fresh thyme
1 tablespoon unsalted butter
¼ cup fat-free Greek yogurt
1 ½ teaspoons salt
½ teaspoon garlic powder
Pinch of ground black pepper

Directions:
Bring water to a boil in two smaller pots or medium saucepans. Boil potatoes and cauliflower in separate pots until tender when stabbed with a fork, approximately 10 minutes. Remove from heat and drain.

Place cauliflower in a food processor and process about 2 minutes or until smooth. Place potatoes and processed cauliflower into a large mixing bowl. Using a stand mixer with a whip attachment, mix on medium speed about 1 minute. An electric hand mixer works, too. But you may need to mix the potatoes and cauliflower a little longer. If you prefer some lumps in your mashed potatoes, use a standard potato masher. 

Add the thyme, butter, yogurt, salt, garlic powder and black pepper. Mix on low about 2 minutes until all ingredients are well blended or mash some more! Serve & Enjoy!!

01/09/2024

CAUTION: Shifting from summer to fall is approaching…
Work is really busy.

Or your kid(s) are gearing up for back to school.

Or it’s pie season.

Any number of obstacles, distractions, and competing demands can make it so easy (and understandable!) to put your fitness, nutrition, and health goals on hold.

Most of us have done this. We tell ourselves, “I’ll get back on track when life calms down a bit.”

Problem is:

Things never really slow down permanently.

And so, we persistently delay improvements to “another time.”

Occasionally, life does offer a tiny, ideal window, and we try to do it all—all the food prep, all the TFW classes, all the meditating.

But it’s just a window.

When it closes, we’re stuck again, struggling to make progress.

Here’s how to keep moving.

It starts with a paradigm shift:

Your health habits aren’t an “on” or “off” switch; they’re on a DIAL.

When life is sweet and smooth, you can turn your exercise, nutrition, and sleep dials way up. Bust through your PRs at the gym, eat all the arugula, meditate like a monk.

But if life is bumpy and crunched, you don’t have to switch off completely.

Just turn the dial down a little.

If you can’t do the whole workout, do some foam rolling and a plank. If you can’t make healthy, balanced meals at home, add a side salad to your takeout, or better yet- order Champion Meals.

You can apply this same thinking to sleep, stress management, relationships, and environment.

Whatever the goal, there’s a range of improvements to make—it’s never “all or nothing.”

The truth is: The strongest people aren’t doing it all.

They’ve just learned to do something—even on the messiest, busiest, temptation-filled days.
THINK DIAL.

27/01/2024

Always helpful to be reminded of this…

10/12/2023

In addition to working with Survival 2 Strength clients, I train other clients and coach classes at both Renegade Personal Training and Fitness in Eagan and TFW East Metro in Cottage Grove, MN. Here is a post I contributed to the TFW East Metro Running to the Roar FB page regarding stretching:

At TFW East Metro, we talk a lot about the importance of consistency- whether we’re referring to showing up at the dojo, getting enough sleep, making healthy food choices, and the list goes on.

I’d like to encourage you to add stretching to that list. Now- before you roll your eyes and think either,
“I hate stretching “ or “I don’t have time to stretch, “ hear me out.

One stretch. That’s right- just one. You’ll be finished in 2 minutes or less.
It’s called the Half Pancake Stretch, and who doesn’t like pancakes🥞 ?!
Sit on the floor with one leg extended out, and the other leg folded in. Bend the straight leg as much as you need to as you reach the opposite arm over your head toward the straight leg. This stretch allows for both rotation and side bending, which is helpful for your upper body muscles, while at the same time stretching your inner thigh, hamstring, and calf.
Hold the stretch for :30-1:00 on each side. And you’re done!
Consistency is key. It’s better to do a little bit often than to do a lot occasionally.
Stick with it, and reap the benefits!

03/12/2023

The word is spreading about Survival 2 Strength!
Take a look at this great article in the December issue of Eagan Lifestyle Magazine

Survival2Strength Empowering Cancer Survivors Through Strength and Resilience

24/11/2023

Hats off to Sandra and Kaitlin for challenging and encouraging each other💪🏻💪🏻!
Is it time for you to build strength & confidence?
How about making it a joint effort with one or more partners in crime like this mother/daughter team?
I’m ready to help you make it happen! Message me and let’s get started.

08/11/2023

Hi, I’m Katie! I’m a personal trainer with a passion for helping my clients optimize their lives. Fitness, mobility, balance, stamina, confidence and commitment are the core of wellbeing. If you are ready to optimize your health, I can support you with proven strategies and compassion for your unique journey. Click the link in my bio and let’s connect!

30/10/2023

It was sooo great to be part of this event, knowing that every pound lifted translated into more support for the Friends in Need food shelf.
I also want to tip my hat to my client, Dana Wegge, who decided to participate less than two weeks before the event and succeeded in establishing a new PR(personal record) for her deadlift.
Way to go, Dana!! 💪🏻💪🏻💪🏻

Amazing DeadLift Fundraiser for Friends In Need Food Shelf! Donations are still coming in through pledged. Thank you to all who came, those who are donating, our chili judges and volunteers

01/10/2023

Eaganites, if you are looking for a personal trainer, then Optimize You Personal Training & Fitness is for you! Check out the testimonials and success stories on its new website at https://optimizeyouptfitness.com/ Personal trainer Katie Plunkett can help you be healthier and stronger. Now is the time to meet your fitness goals.