KatoFitness

I believe that health and longevity should be accessible to all.

I'm a strength and fitness coach based in New York, dedicated to empowering individuals by providing free fitness resources to inspire you to get moving and maintain a healthy lifestyle.

03/10/2026

Apparently it’s supposed to snow again next week ? I’m in denial. Say it ain’t so. 🙏🏾☀️🦅

Still it is nice to get my people outside again. Even if it is only for a couple of days.

🗽

03/09/2026

Control only what you can. 💯🦅🙏🏾

03/08/2026

Happy Sunday! Happy International Women’s Day! Shot out to all of the strong women out there. You’re all strong!

Just GOOOOOO! You’ll never regret it.

As I spill my matcha 🍵 everywhere 😂

03/07/2026

WANT ABS!? TRY THIS! Advanced Cardio and Core Workout. DM or Email me for progressions. There is a version of this workout for everyone.

Whether you are a beginner, intermediate or, you’ve never worked out before. I’ve got a plan for you as well.

The Workout:
Sprint Seconds 90/75/60/45/30/15/15/15/15
Deep Sit-ups x25
Ab Wheel Roll-outs x20
Dip Position Knee Raises x15
Pull-up Position Knee Raises x15
Push-ups x100/90/80/70/60/50/40/30/20/10
10x

Sprint time and push-ups scale down after each round is complete. Run harder as the seconds decrease. Improve your push-up form as the number decreases.

Share, follow and most important, do the workout.

03/06/2026

Train with Kato. Master your Movements. 🦅
Squat with control.

Take a deep breath, focus and add some accountability to your light weight squats at home with some simple pauses at the bottom of each repetition for added resistance.

When your body squats at home start to become too easy. There are a few options.

One is to do more.
Another is start controlling your pace.
And one of my favorites, is to add an explosive aspect. Like squat JUMP!

Adding repetitions is a great form of progression.
Controlling your pace adds resistance.
Explosion builds power and strength.

For custom home workouts send me a DM or Email 📧

03/04/2026

I’ve had more conversations about creatine this week than ever. Clients. Friends. Family. Everyone.

So let’s address a few things.

First, dosing. I usually take 10g a day. Some days I’ll take 20g. Why? Because some days I don’t sleep and recommend dose to assist sleep deprivation is 20 - 30g. AND it does help.

Second, not all creatine is the same. Quality matters. Look at the ingredient list. You want pure creatine monohydrate. No fillers. Single source creapure and NSF certified.

Creatine gummies. A big no no. Most of them are basically candy with a sprinkle of creatine. A lot of sugar. Not at all a quality or effective dose.

I’ll do a full breakdown on gummies soon because that deserves its own conversation.

One mistake I see? People taking creatine “when they feel like they need it.”

Creatine does not work well like that. Take it daily. Make it automatic. Over weeks, you’ll notice the difference in strength, performance, recovery, even cognitive benefits.

I could keep going… but honestly, I wrote the full article for a reason.

Go read it.

I love that these articles are starting real conversations. If you’ve got questions or want me to break down another supplement, drop it in the comments.

03/03/2026

Strength Training. Low Reps. Max Force. High Authority.
Strength training comes in many forms. And today wasn’t about volume sets of 20, lower rep ranges, no more than 8. ( except for the push-ups 😉 550 total 🦅) �
Lifting heavy weight is great because it demands your full attention. 1–5 reps. Maybe 8.�That’s where the nervous system meets discipline.

Low rep training teaches:
• Bracing under pressure�• Intentional movement�• Controlled aggression�• Patience between sets�• Respect for the bar

When the weight is heavy, there’s no hiding.�You don’t casually squat, lift, push or pull heavy weight. You don’t “kind of” brace.
You commit.

Low reps recruit more muscle fibers. They build real strength. They develop joint integrity.�They hardwire power into your body.

Train heavy. Train focused. Train with intent.
Build strength that shows up in life, not just in the mirror.

03/02/2026

Let go 🦅💯🦅

02/27/2026

Train with Kato. Own your Process. 🦅💪🏾💯
How much weight should you be lifting?

No matter what your goal, it really does not matter as long as you are taking the weight to failure.

Fat loss - When you fail to push yourself to your limits you hender your ability to switch into fat burning mode.

Muscle gain - Without enough repetition or weight your muscles will never form. Period.

Strength - Continuing to do the same weight or repetitions week after week is the best way to make no progress.

Aesthetics - This is part is the hardest. You build, you shape, you condition in the gym, but your size is contingent on what you are doing in the kitchen.

The weight or amount of repetitions will not make you bigger or smaller. The food is the culprit. If you’re getting smaller and that’s not what you want, you’re not eating enough.

The opposite applies as well. Are you getting bigger ? Is that not the goal ? You’re eating too much.

02/26/2026

Thursday Thoughts 💭

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New York, NY

Website

https://www.katotrainmeplease.com/

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