“WOW” Dance Fitness Choreography

Y’all know I LOVE all forms of exercise from running to HIIT to DANCE!

I’ve been instructing Zumba (instructor since 2014) and involved in dance fitness aerobics classes for 8 years. Dancing is honestly one of my favorite forms of cardio, so I hope you like the dance!

I  choreographed this warm up dance to “WOW” by Post Malone. **I DO NOT OWN RIGHTS TO THIS MUSIC. Used for instructional uses only.**

In my classes, I typically use this dance as a warm up, “breather” dance, or cool down. Feel free to use it in your classes, too OR dance on your own at home before your workout.

 

Special thanks to my friend, Bre, for dancing with me 🙂

If you’re in the Morganton, NC area and would like to try my Dance Fitness/Zumba class, come check out Peak Performance (150 Fiddlers Run Blvd, Morganton, NC 28655).

 

What’s your favorite form of cardio? Let me know!

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN

Registered Dietitian

Follow me on social media!

@livebetterwithkatdetter on IG, Facebook, Pinterest and YouTube

Kale Shakshuka

You guys, I’ve been wanting to try this “shakshuka” thing for a while…

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Shakshuka is a traditional African dish of poached eggs in a simmering tomato sauce…however, thanks to Molly Yeh, I was inspired to try the kale shakshuka version.

 

See Molly Yeh’s original recipe here– my recipe is adapted from hers.

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Kale Shakshuka

  • Servings: 2 servings
  • Difficulty: easy
  • Print

Ingredients:

  • 4 cloves fresh Garlic
  • 1 tablespoon canola oil
  • 2 cups fresh Kale, washed & chopped
  • 1/2 cup vegetable broth
  • salt & pepper to taste
  • 2 eggs
  • Feta Cheese

Directions:

  1. Preheat oven to 350 degrees.
  2. In a cast iron skillet, add oil and saute garlic. Add kale.
  3. Allow kale to cook down. Once slightly wilted, add vegetable broth.
  4. Salt & pepper to taste.
  5. Once cooked down, make 2 wells in kale mixture and crack eggs into wells.
  6. Bake at 350 degrees for 12-20 minutes (depending on how you like the yolk)
  7. Serve with crusty bread, roasted potatoes, or any other favorite breakfast side dish.

 

Enjoy!

 

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN

Registered Dietitian

Follow me on social media!
Facebook, Pinterest, and YouTube: Live Better with Kat Detter

Instagram: @betterwithkatdetter_rd

M.O.V.E.

workout

Do you set fitness goals for the week and then feel really good about yourself when you complete them? Or feel even better when you exceed your goals? I think that is pretty typical for most people, and rightfully so because it helps you feel accomplished.

On the flipside, have you ever set those weekly fitness goals and then did not meet them? How did that make you feel?

I used to really beat myself up if I didn’t make my ‘fitness goal’ for the week…I am an active individual, but for some reason my brain tells me that I am not “fit” enough if I do not complete that goal. But you know what? It does not matter…

It doesn’t matter if you meet your specific goal of the week as long as you are finding joyful movement to make your body feel good and listening to your body. What do I mean by that? You are active  and are doing types of exercises you enjoy. If you make yourself run because you think it will make you more fit, then you are doing it for the wrong reason…you should do something you love so you are more likely to continue exercising in the future.

Also, you should feel good after a workout. Now, I am not saying you shouldn’t push yourself and sweat…we all need a little nudge to build strength. However, if you don’t feel happy and positive after a workout or you are in pain, you are not getting the most mental benefits out of your workout.

Below is a chart found on the American Heart Association website that outlines how much movement we should be getting at different intensities per day and week. This week, I challenge you to pick an intensity or combination of recommendations and make that your goal . Then, if you meet or exceed that goal, you know you have met the requirements for healthy cardiovascular health.

Figure found on the American Heart Association website found at http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/American-Heart-Association-Recommendations-for-Physical-Activity-Infographic_UCM_450754_SubHomePage.jsp

Keep in mind that these are the recommendations for good cardiovascular health.  It is recommended that you work on strength training at least 2 days a week. Building muscle won’t make you bulky (unless that is your goal), but it will help with posture, metabolic rate, and activities of daily living–just to name a few benefits.

Regardless if you like running, swimming, dancing, or biking, do what you love and what you can be consistent with. For me, I LOVE running but have been struggling motivating myself to do that as of late…instead, I have been doing livestream Dance2Fit classes with Jessica Bass (interested? check out this link and try the free 7 day trial).

It is a fun way for me to get my heart rate up, burn calories, and MOVE. It also breaks up my normal workout routine, which is nice.

What type of workout will you try this week to break up your usual routine? Let me know!

Jumpstart your mindful eating journey by downloading my 6 Steps to Mindful Eating guide here – it’s free!

Until Next Time,
Happy Chewing!
Katrina Detter, RD,LDN