“Git Up” Challenge Dance

Our version of the “Git Up” Challenge by Blanco Brown–Dance Fitness style! Feel free to use this dance as a warm up, cool down, or breather song in between sets…and most of all, have fun!

Special thanks to my dancers!! If you are in the Morganton, NC area and LOVE dance fitness type classes, come join us at Peak Performance on Tuesday’s and Thursday’s at 6pm.

**I DO NOT OWN RIGHTS TO THIS MUSIC: Used for instructional purposes only.

 

10 Minute Ab Workout

We all have fitness goals–and building a strong core is one of mine.

Below you will find a demonstration of 5 different ab workouts with modifications. See instructions for workout below:

**Go your own pace, take breaks when you need it, and feel free to do the modification step.  Even if you’re just starting out, the modifications STILL engage the core and you can still achieve results.

Complete 2 rounds of each exercise for 1 minute each–resulting in a 10 minute workout. Try to complete ab workouts 3-4 times a week for maximum results!

  1. PLANK:

    • Engage the core and try to keep a straight line form (hips are not hanging toward the ground, butt is not up in the air). You may complete these with straight arms (working on the shoulders as well) or with your elbows down (focusing more on core)
    • MODIFICATION: Place knees on the ground, but still engage core (you will still get a great workout)
  2. SUPERMANS:

    • With your body lying front-side, flat on the floor, lift upper and lower halves of body (kind of like you are flying like superman). You may bend arms or keeps arms straight.
    • MODIFICATION: I find bending arms is a little easier, make sure you continue squeezing those muscles!
  3. BICYCLES:

    • Lying on your back, bring opposite elbow to opposite knee while keeping your belly button in and core engaged.
    • MODIFICATION: The higher you raise your legs, the easier the exercise will be, but still effective!
  4. LEG RAISES:

    • A little advanced, this exercise works the full abdominal region. In a back-lying position, keeping your legs straight, simply raise them slow and controlled up and down–really engage the core and try not to lose form.
    • MODIFICATION: Place your hands under the small of your back (this will help control the core easier).
  5. PENGUINS:

    • Lying on your back with knees bent, use your hand to reach to the back of your heels (working the oblique muscles).
    • MODIFICATION: The closer you bring your heels in to your butt, the easier this exercise will be.

 

 

I hope you all enjoy this workout! Make sure to tag me @livebetterwithkatdetter or #livebetterwithkatdetter if you try it.

 

 

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN

Registered Dietitian

Follow me on social media!
@livebetterwithkatdetter

Total Body Interval Training

Anyone stuck in a rut with workouts?
Here are some exercise ideas to incorporate into your workouts—whether they be at home, at the gym, or at a park!
Now that spring is here and the weather is nice, I love to go running but want to get a total body workout in as well…here are a few ideas to get a great total body workout in at your local park or greenway: ***i show modifications to most exercises in video so the workout is friendly for all fitness levels 😊

 

Interval Running/Jogging + Exercises:

•go to your local green-way/park and run/jog/walk (whatever your fitness level may be). Every time you pass a bench, stop and complete one round of 30 seconds work: 10 seconds rest of the exercises shown above. Complete as many rounds as desired, aim between 3-5 rounds. ***modify as needed!
•instead of doing exercises for 30 seconds work:10 second rest, you could choose repetitions instead. For example, when you come to a bench, do 12-15 reps of each exercise, 3-5 rounds.
These are just a couple of examples and the options are endless! The most important thing is that you MOVE your body and do something you love. Get out, enjoy the sunshine and build those vitamin D stores ☀️

What are your favorite types of workouts?

#livebetterwithkatdetter

Wearing @fitbootyapparel leggings that are so comfy for all types of workouts!!

 

Until Next Time,

Happy Chewing!

Katrina Detter, RD, LDN

Follow me on social media!

@livebetterwithkatdetter on IG, Facebook, Pinterest

Live Better with Kat Detter on youtube

 

Bunny Pancakes

It wouldn’t be a holiday if I didn’t post a bunch of festive favorites 🙂 Today I am sharing my PERFECTED pancake recipe–they’re fluffy, golden, cook perfectly, and don’t crumble when trying to flip!

The best part? These pancakes taste like regular pancakes BUT are filled with fiber and protein! Score.

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Simply make the pancakes and top with a ball of shredded coconut for the “bunny tail” and use sliced banana and chopped walnuts for the bunny feet. Your family will love these this weekend!

Full printable recipe listed below–tag me in your creations! @livebetterwithkatdetter

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  • Servings: 10 pancakes
  • Difficulty: easy
  • Print

Ingredients:

  • 1 cup old fashioned oats
  • 1/2 cup almonds
  • 1 teaspoon salt
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 2 teaspoons cinnamon
  • 2 eggs
  • 1 cup PLAIN Greek yogurt (I used nonfat)
  • 1-2 tablespoons almond milk (unsweetened)
  • 1 tablespoon vanilla extract
  • Coconut oil (for griddle)

Directions:

  1. Preheat griddle to 350 degrees.
  2. In a high powered blender, blend oats and almonds until flour like consistency.
  3. Add flour to mixing bowl and mix in salt, baking powder, baking soda and cinnamon.
  4. In a separate mixing bowl, add eggs, Greek yogurt, almond milk, and vanilla.
  5. Combine wet and dry ingredients. Add more almond milk as needed to reach desired consistency.
  6. Grease griddle with 1 teaspoon of coconut oil. Add 1/4 pancake batter to griddle (cooking 3-4 pancakes at a time.)
  7. When pancake begins to bubble, flip and cook on the other side (about 3 minutes each).
  8. Serve with your favorite toppings!

 

 

Get a little festive this weekend and make your pancakes into little bunnies! You’re family is going to love them!

HAPPY EASTER!
Until Next Time,

Happy Chewing!

Katrina Detter, RD, LDN

Registered Dietitian

Follow me on social media!

FB & Pinterest: Live Better with Kat Detter

IG: @livebetterwithkatdetter

Avocado Caprese Bruschetta

With spring just in a few days, I wanted to share a fresh new spin on traditional bruschetta that would serve great as an appetizer, snack, or addition to any meal.

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Containing avocado (heart healthy fat), tomatoes (vitamin C, potassium, lycopene-antioxidant, and fiber), fresh parsley (vitamin K-aids in blood clotting, vitamin A-good for eye site, folate-prevent neural tube defects in pregnancy, and iron-carries oxygen from lungs to rest of  body), and lemon juice (keeps avocado bright green, vitamin C source), this bruschetta is a great nutritious option to bring to the table.

Avocado Caprese Bruschetta

  • Servings: 4 servings, 3 pieces each
  • Difficulty: easy
  • Print

Ingredients:

  • 1 fresh avocado, cored and diced
  • 3 roma tomatoes, diced
  • 3 tablespoons fresh parsley
  • 1/4 cup lemon juice
  • 1 tablespoon lemon zest (optional)
  • 1/4 teaspoon salt
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon Italian seasoning
  • 1 baguette
  • 2 teaspoon olive oil (to drizzle)

Directions: 

  1. Wash, peel, core and dice avocado.
  2. Wash and dice roma tomatoes.
  3. Chop fresh parsley.
  4. Add avocado, tomatoes, and parsley in a mixing bowl.
  5. Add lemon juice, zest, salt, dried basil, and Italian seasoning. Mix well.
  6. Place in refrigerator for ~30 minutes to let flavors marinade.
  7. Slice baguette into 1 inch bites. Drizzle with olive oil.
  8. Toast baguettes until golden brown.
  9. Put about 2 tablespoons of avocado caprese mixture on top of bread slices.
  10. Top with fresh parsley.
  11. Enjoy!

 

Happy-almost spring!

 

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN

Registered Dietitian Nutritionist

Follow me on social media!

Facebook, Pinterest, YouTube: Live Better with Kat Detter

Instagram: @livebetterwithkatdetter

St. Patty’s Pancakes

What better way to begin St. Patrick’s Day celebrations than to make green pancakes!

I used my almond & oat flour pancake recipe and adjusted the wet ingredients so I could add…wait for it…

SPINACH! Yes, I went there. If there is any way I can add veggies to my meals, I go for it. Best part? You can’t even taste it, but you’re still benefiting from the vitamins, minerals, and fiber spinach has to offer.

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St. Patty's Pancakes

  • Servings: 2 servings
  • Difficulty: easy
  • Print

Ingredients:

  • 1 cup almond flour
  • 1/2 cup oat flour
  • 1 teaspoon baking powder
  • 1/4 teaspoon salt
  • 1 teaspoon cinnamon
  • 2/3 cup almond milk, unsweetened
  • 1 cup spinach, fresh
  • 1 tablespoon vanilla extract
  • 1/2 cup unsweetened apple sauce
  • 1/4 cup dark chocolate chips

Directions:

  1. Preheat skillet to ~300 degrees.
  2. In a medium mixing bowl, add almond & oat flour, baking powder, salt and  cinnamon.
  3. In a blender, add almond milk and spinach and blend until all spinach is in liquid form.
  4. Pour almond milk & spinach into dry ingredients. Then add vanilla and unsweetened apple sauce.
  5. Mix well,  but leave a few lumps.
  6. Fold in dark chocolate chips.
  7. Spray skillet. Add 1/4 cup of batter onto skillet and cook ~3-5 minutes on each side. *Cook slowly to prevent burning on the outside and uncooked in the middle.
  8. Serve with your favorite toppings! My favs: berries, peanut butter, banana, and a splash of black berry syrup!

 

What’s your favorite type of pancake?

 

Until Next Time,

Happy Chewing!

Katrina Detter, RD, LDN

Registered Dietitian Nutritionist

Follow me on social media!

Facebook, Pinterest, YouTube: Live Better with Kat Detter

Instagram: @livebetterwithkatdetter

Cauliflower Crust

By now, y’all know my love for pizza…but it is not something I eat very often because it leaves me feeling bloated and lays heavy on my stomach.

However, my FAVORITE alternative is cauliflower crust, and I am so excited to finally share my recipe with you all!

I am sharing my “mini” crusts so the hubs and I can put our own toppings on each, but you could totally make one large pizza crust.

Why cauliflower crust? I have no issues with whole wheat crusts, in fact, I make scratch whole wheat crusts every other month and store in the freezer for quick meal options. However, I love cauliflower crusts because it is another way for me to get vegetables in my diet. Vegetables = fiber + vitamins + minerals + happy gut 

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What’s more is adding even MORE veggies to top my cauli crust for a fully satisfying meal. Here’s the #deats.

 

Cauliflower Crusts

  • Servings: 3 servings
  • Difficulty: easy
  • Print

Ingredients:

  • 1 medium head of cauliflower
  • 1/4 cup egg whites (or 1 whole egg)
  • 1/2 cup mozzarella cheese
  • 1/2 teaspoon basil
  • 1/4 teaspoon oregano
  • 1/4 teaspoon Italian seasoning
  • 1/4 teaspoon garlic salt
  • 1 teaspoon nutritional yeast (optional)

Directions:

  1. Preheat oven to 450 degrees.
  2. Line cookie sheet with parchment paper.
  3. Wash and chop cauliflower into small florets. Add to food processor or high powdered blender and pulse until reaches grain-like texture. **You can skip this step by purchasing pre-riced cauliflower in the frozen section.
  4. Add cauliflower to a microwavable safe bowl and microwave for 4-5 minutes. Allow to cool.
  5. Once cooled, using a cheesecloth or dish towel, squeeze as much water out of cauliflower as possible. The more moisture taken out, the better and crispier crust you will have.
  6. In a medium bowl, add drained and cooled cauliflower, egg whites, cheese, and seasoning. Incorporate well.
  7. Form “dough” into two separate balls (or one large).
  8. Place cauliflower dough balls on greased parchment paper and press into pizza crust shape.
  9. Bake at 450 degrees for 15 minutes, then flip sides and bake for an additional 15 minutes.
  10. Top with favorite pizza toppings OR allow to cool and freeze for a quick meal during the week.
  11. Enjoy!

 

Have you ever tried cauliflower crust? What did you think?

 

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN

Registered Dietitian Nutritionist

Follow me on social media!

Facebook, Pinterest, YouTube: Live Better with Kat Detter

Instagram: @livebetterwithkatdetter

Apple Nachos

One of my favorite ways to eat apples, these nachos do not disappoint! 

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These apple nachos will fill you up and provide fiber, protein, complex carbs and healthy fat so you have a completely balanced sweet treat, dessert, or midday snack.

Did I mention how simple it is? Takes less than 5 minutes to have a nice treat for you and your family. Best part? These are items you probably already have in stock!

 

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Apple Nachos

  • Servings: 1 serving
  • Difficulty: easy
  • Print

Ingredients:

  • 1 fresh apple, washed (I usually use Pink Lady, Fuji, or Gala)
  • 1-2 tablespoons natural peanut butter, unsweetened
  • 3 tablespoons mini dark chocolate chips (I like Lily’s chocolate if I have it in stock)

Directions:

  1. Wash and slice apple into strips.
  2. Place apples on a plate. Drizzle natural peanut butter on top. (Tip: If peanut butter is thick or too stiff, microwave for ~10-15 seconds)
  3. Top with chocolate chips and serve!
  4. Enjoy!

**Keep it simple or add more toppings such as coconut flakes, chopped nuts, or granola.

 

Treat yourself and your family to this fun sweet treat! If you have kids, this is a fun little recipe to get them involved in the kitchen.

 

What is your favorite way to eat apples?

 

Until Next Time,

Happy Chewing!

Katrina Detter, RD, LDN

Registered Dietitian Nutritionist

Follow me on social media!

Facebook, Pinterest, YouTube: Live Better with Kat Detter

Instagram: @livebetterwithkatdetter

My Fitness Journey

I wasn’t always a fitness enthusiast. In fact, I used to use exercise as “punishment” for eating what I deemed “bad”.

 

I don’t categorize food as good and bad anymore–food is fuel…but that is a topic of discussion we will save for a later time.  Today, I want to share my fitness journey.

 

By now, you all know my struggles with  body image and properly fueling my body without feeling guilt. One thing I have not elaborated on is how I started exercising in the first place.

 

I can remember being a young girl, maybe 8 or 9, and my mom encouraging me to walk down the road and back with her. At the time, I did not know why she wanted me to walk with her so badly. It wasn’t fun. It was a battle. Nothing good came from it (or so I thought)–so why did she keep trying?

I’d fight and beg her not to make me…and usually she would give up and go walk by herself. Now, as an adult, I know that she was trying to instill the importance of activity to me at a young age so hopefully when I am older, I will see activity as a part of my normal-everyday routine.

 

It wasn’t until I was in middle school that I became obsessed with my body image that I started actually exercising…my brother and I would go running together, and he would literally have to push me so I’d keep going. Was it enjoyable? No…but the post-run high was completely worth it. That is when I started noticing how exercise made my mind feel good.

 

It never lasted…we would run every day together for a week, then go a month or two without consciously doing anything physically active.  Forcing myself to do certain exercises was not enjoyable for me.

 

As a freshman in high school, my mom got us a family YMCA membership so we could all work out together. She heard they were teaching Zumba Fitness classes and dragged me to one. After the first class, I said I was never going back.

 

I absolutely hated it. Crowds of people watching you dance, mirrors in front of you, no privacy…I was convinced it wasn’t for me.
However, my mom kept taking me and encouraging me to go with her. After attending for a few weeks, I loved it! I never wanted to miss a class. It was my “gateway” to other forms of group fitness classes like spin, weight lifting, and aerobics.

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After a few years of attending Zumba Fitness classes, I was given the opportunity to start teaching my own dance fitness classes as a 16 year old and loved it. Not only did it help my fitness journey grow but my personality grew as well. It became a social outlet for me and is still to this day!

 

By the time I was 17 I was working out in the gym regularly and running on days I didn’t teach dance fitness. When I moved away to college, I started training for run-races and completed several during my time in Tennessee and California. At 19, I obtained my Zumba Fitness license and continued teaching group fitness classes. I even completed 2 half marathons and my first triathlon last year.

Since then, I’ve taught at several gyms and even had my own studio going for a while.

 

At one point last year, I got stuck in a rut with my workouts and it became so frustrating that I forgot why I loved exercising in the first place. I was running on treadmills and riding stationary bikes because I didn’t know what else to do…I was burnt out from being the gym-rat I used to be…what was I supposed to do?

I then joined a group fitness challenge group where I was taught how to build HIIT workouts using only body weight–no gym or equipment required, and I saw great results. Since then, I dedicate 1-2 workouts per week solely for HIIT workouts, and try to strength train 1-2 days per week in addition to my cardio sessions. These workouts are fun for me!  For access to a FREE fitness HIIT workout demo with full workout instructions, click here.

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You see, I was not always a fitness fanatic. It took me 10 years to get where I am today, and I plan on growing even more on my fitness journey in the years to come.

 

What inspired you on your fitness journey? It’s important to know where you started for motivation to keep growing…

 

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN

Registered Dietitian Nutritionist

Follow me on social media!

@betterwithkatdetter_rd (Instagram)

Live Better with Kat Detter (Facebook, Pinterest, YouTube)

Kat’s Fitness: Total Body HIIT Workout

Make sure you check out my video tutorial of these exercises. While I typically repeat each round 3 times each and then do 30 minutes-1 hour of cardio (usually dance classes), you can most definitely do 3-5 times per round to get a complete workout.

 

 

See full workout instructions in image below.

 

 

30 Minute HIIT Workout

Share on social media!

 

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN

Registered Dietitian Nutritionist

Follow me on social media! 🙂

@betterwithkatdetter_rd