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Katie’s Longevity Lifestyle

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Spruce Grove, AB
Katie’s Longevity Lifestyle

💪 Personal Trainer | Passionate about helping others achieve their health and fitness goals.

Together, we’ll transform challenges into victories! 🌟 Let’s start your journey to a healthier you!

12/04/2024

The Man Who Inspires Me: My Dad 🫶🏻
Let me share someone incredibly special to me❤️
Meet my Dad Mervin. This man has started from ground zero and started life over. He built multiple successful businesses from the ground up. Now at 70, he’s still outworking everyone around him, showing me that age is just a number when it comes to passion and hard work.

What amazes me the most is his relentless spirit. He’s taught me what hard work is, commitment, and what quality work looks like . No matter what others might say about his crazy ideas he ALWAYS makes it a reality. Watching him bring businesses to life, fixing cars you didn’t think could be fixed, my Dad truly can do anything and I am proud to be his daughter!

Thanks for being such a fantastic Dad, and for always being your wonderfully weird self! Your unwavering belief in me has made all the difference. I love you more than words can say! ❤️

Now, I’d love to hear from you—who is that special person in your life who inspires you? Share your stories in the comments!

11/26/2024

🎯 Daphne Got Rid of Brain Fog, Back Pain, and Found More Energy in Just 3 Months! 💪

Meet Daphne, a busy tattoo artist, mom, and entrepreneur. She came to me struggling with zero hunger cues, brain fog, and constant back pain from working long hours. Between running her business and raising kids, finding time to eat and work out was a huge challenge. Sound familiar? 🤯

😞 No hunger cues and always feeling fatigued
🧠 Brain fog affecting focus at work
💥 Back pain from long hours on her feet

We made some key changes: Daphne started eating consistently, which woke up her hunger cues, and we focused on strengthening her back to eliminate pain. 🔥 After just 2 months, she’s feeling more powerful and energized—no more brain fog, and her Pickleball game has leveled up! 🏓

🍽️ Consistent eating = steady energy all day
🧘‍♀️ No more back pain at work
🏓 More endurance for work AND sports

I’m so proud of Daphne’s transformation! 👏 If you’re a busy woman struggling with food and fitness, I’d love to help you feel your best. DM me or click the link in bio to get started!

11/21/2024

🌟 Breaking the Cycle: My Journey to a Healthier Relationship with Food 🌟

I once found myself trapped in a vicious cycle of binge eating, using junk food to drown my emotions. 😔 Each time I lost weight, I felt defeated when it came back.

my relationship with food remained toxic, for years. I felt trapped in my own body, battling weight fluctuations. 💔 It wasn’t until I decided to “bulk” for the first time that everything changed. I learned to fuel my body rather than just comfort it. 💪🥗

Now, my perspective on food is about balance, not extremes. I’m stronger and more confident than ever! 🌈💖

If you’re ready to break the cycle and transform your relationship with food, join me on this journey to a healthier you! Let’s embrace balance together! 🙌✨ DM “Transformation”

11/20/2024

🌟Let’s Talk About Posing and Real Bodies!🌟

Ever noticed how we often share the best version of ourselves in photos? 📸 But what about the unfiltered moments? 🤔

In one pic, I look confident and put-together, but in the other, I’m pushing out my stomach, showing the real me. We all have those days! 🙃

Pressure to Look Perfect from Social media can make us feel like we need to present a flawless image. 📸

We are comparing ourselves to Unrealistic Standardss. We compare ourselves to posed photos, forgetting that every body is unique and beautiful in its own way. 🫶🏻

Let’s shift the narrative! 💪 It’s time to celebrate ALL bodies—posed or not. By sharing our real selves, we can promote body positivity and remind others that it’s okay to be imperfect! ❤️

Are you ready to embrace the real you? Share your thoughts below! 👇

11/19/2024

🔥 3 YEARS AGO I was struggling to grow my glutes and feeling frustrated. Can you relate? 🤦‍♂️
No matter how much I worked out, I wasn’t seeing the results I wanted. But then, I cracked the code… and now, I’m proud to say I LOVE my glutes! 🍑💪

Here’s how I did it:

1️⃣ Ate more to fuel my body properly.
2️⃣ Stayed consistent with my workouts—even on tough days!
3️⃣ Focused on the RIGHT exercises—you NEED hinge movements for those glutes! (Hello, hip thrusts & deadlifts! 🔥)

But that’s not all… 🤔

💥 Want MAXIMUM glute gains? Try the Rule of Thirds in your training! 💥

👉 1/3 vertical moves (squats, lunges)
👉 1/3 horizontal moves (hip thrusts, glute bridges)
👉 1/3 lateral/rotary moves (lateral lunges, hip abduction)

And for your sets:
💪 1/3 heavy (1-5 reps)
🔥 1/3 moderate (6-15 reps)
🌟 1/3 light (16-30 reps)

Not all sets need to go to failure, but mix it up for max growth! 😤

This method helped me grow stronger, fuller glutes—and it can help YOU, too! Ready to start your own transformation? 💥

🍑🔥

Do you use the rule of thirds?

11/16/2024

🌟✨ Real Talk: It’s Time to Celebrate Our Bodies! ✨🌟

Swipe left to see the truth behind those perfect poses! 📸➡️

In just five seconds between these two photos, we can set unrealistic expectations for what our bodies “should” look like. 🙅‍♀️ Let’s shift the focus from comparison to appreciation! 💖

As I celebrate my 29th trip around the sun today, I want to take a moment to thank my body for all it has done for me—through childbirth, overcoming drug addiction, and navigating daily life. 🌈❤️

I’ve been hard on my body over the years, often failing to appreciate it for all its strength and resilience. But during my health and fitness journey, I’ve learned to embrace and appreciate my body in all its form and I still have so much to learn! I’ve discovered that food is fuel, and exercise is just a small part of the equation. It’s really about the relationships we build, the boundaries we set, and the healing that occurs along the way.

Let’s appreciate our bodies for everything they do for us daily. We are blessed to breathe, to be alive, and to experience this journey! 🎉

💖✨

11/06/2024

🌟 Join the Busy Woman Challenge!🌟

Are you a busy woman struggling to find time for yourself? It’s time to prioritize YOU! 💪✨

Starting November 14, I’m offering a 14-Day Free Fit Challenge with only 20 spots!
🎉 This challenge is packed with a $250 value prize for the individual who shows up and gives their very best and puts in the hardest work! 🏆

Here’s what you’ll get:
✅ Nutrition guidance
✅ Customized training program
✅ Access to my private Facebook community
✅ Check-in options
✅ At-home or gym workout options!

All you need is 30-40 minutes and a spot to work out! 🏠🏋️‍♀️

This challenge is designed for busy women who often feel overwhelmed and struggle to make time for fitness. If you’re ready to put excuses aside and make real changes this winter, I’m here to keep you accountable and motivated! 🔥

Don't miss out on this opportunity to feel your best! Dm me to Sign up now, and let’s get started! 💖

11/06/2024

One of the Biggest Inspirations In My Life is… 💖✨

I’m deeply inspired by my mom, the woman who ran our household and took care of my dad and me. She had a successful career but always made sure we had a hole made meal, spotless house and showing unwavering dedication and hard work. Her incredible work ethic inspires me to be a hard worker today and to pursue a career that I love and feel called to do—personal training. 💪🌟

I’ve never been so sure of anything in my life as I am about this path. The passion I feel for helping others is unmatched. Initially, when I got into sobriety, I thought I wanted to become a social worker because I always knew I wanted to help people. However, as I delved deeper into fitness, I fell more in love with it and recognized how it can transform not just the body, but also the soul and mind. 🧘‍♀️💖

Now, every day, I strive to learn more and grow in this industry so that I can help women discover the same freedom I’ve found with food and the love I have for my body. 🌈🥗 I want to emphasize that this journey isn’t always easy—I still have my tough days—but I’ve been experiencing more good days than bad. And honestly, that’s a big win for me! 🎉🙌

Whenever I need motivation, I think about my mom and the strength she instilled in me. Who is your biggest inspiration? Comment below and share your story! 💬❤️

11/01/2024

🌟 Transform Your Body & Mind in 3 Simple Steps!🌟

Hey, ladies! 💪 Are you ready to take charge of your health and fitness? Here’s a quick action plan to help you get started on your journey! ✨

1️⃣ Calculate Your Caloric Needs
Find out how many calories YOU need to reach your goals! 🎯 (Join my 16-week Transformation Program for personalized guidance or use an online calculator for a quick estimate!)

2️⃣ Get Your Protein In
Aim for 1g of protein per pound of your ideal body weight daily! 🍗 This is essential for those who strength train and want to build muscle!

3️⃣ Stick to a Progressive Overload Workout Plan
Choose a workout program that excites you and challenge yourself to progressively lift heavier! 🏋️‍♀️ (Want to join my 16-week Transformation? Drop me a DM!)

✨ BONUS:Write down your goals! 📝
Make your dreams clear and tangible!

If you’re tired of excuses and ready to make a real change, drop a 💖 below and let’s get started!

10/24/2024

🌟 How I Went from Party Girl to Gym Girl 🌟

It’s been a journey of time, consistency, and discipline. But it hasn’t just been about those things; it’s also been about reaching out for help, getting support, and doing the things that make me feel uncomfortable. 💪

Showing up when I didn’t want to—especially in the beginning while trying to build that routine—was crucial. Remember, every time you show up, you’re doing it for your future self! 💖

We’re letting go of who we were before and embracing a new version of ourselves. That new version shows up, even when it’s tough. She doesn’t put up with excuses and works tirelessly towards being the best version of herself, no matter how uncomfortable it might be. 🌈

If you’re sick of being sick and tired and ready to make a change, drop a 🔥 below, and let’s get you feeling your best! It’s time to step out of your comfort zone and into your power! 💥

💪✨

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16313 111ave Nw
Spruce Grove, AB

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