“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.

 

6 Things that are Damaging for Your Health

Have you ever chased a smaller body? Felt like your worth was dependent on your weight?

Most people try to lose weight at some point in their life…and unfortunately, diet culture promotes quick fixes that do not last a lifetime. Did you know that within 2-5 years of dieting, 95% of people gain weight lost back, plus more pounds? It’s time we stopped chasing diet culture’s lies and started choosing health promoting behaviors > weight loss for good. Here are the 6 things that are damaging for your health.

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    1. You’re not eating foods that make your body physically feel good

What foods make your body feel good physically? Think about it – foods that contain micronutrients – vitamins, minerals, and fiber. Those are found in nutrient dense foods like whole grains, fruits, and vegetables. If you are constantly fatigued, constipated, low energy, or you “don’t feel good”, re-assess your food choices and see where you can add in some of those nutrient dense foods. Does that mean that other foods are “bad”? Absolutely not.

With mindful & intuitive eating, choosing food that make your body physically feel good is key…but honoring your food cravings are equally important. You’ll find out why later in this blog post!

 3. You’re not drinking enough water

Our bodies are literally made up of mostly water–meaning we thrive off of water. My college anatomy and physiology professor said if you’re actually “thirsty” then you’re already dehydrated…so be sure you’re drinking enough water throughout the day. Enough fluids also aids in digestion to help build that healthy colon and keep you regular, if you know what I mean. Set small goals for yourself – for example: I will drink 4 water bottles by the time I leave work for the day.

   4. You’re restricting foods

A popular diet culture belief–restriction. If you eliminate carbs, you’ll lose weight. If you avoid fat, you’ll lose weight. If you eliminate gluten, you’ll lose weight. If you eat only protein, you’ll lose weight. If you fast, you’ll lose weight. And you know what? Many people do lose weight from restriction–however, when restricted foods are reintroduced into their life, it likely leads to a “binge”, and a food guilt session follows. That is why it is so important to eat balanced meals including all, yes all, foods at each consistent meal. Eating consistently is more sustainable for life, and you get to enjoy all foods.

With a life of mindful & intuitive eating, kales & cookies can coexist!

   5. You’re only doing cardio.

Trust me, I’ve been here! I am a cardio queen-running, dancing, swimming, biking–my favorites! Cardio burns the most calories and makes you sweat-and back when I was in the height of my disordered eating, that is all I cared about. Cardio is important for cardiovascular health…but strength training is just as important. Sculpting exercises builds muscles so we can be strong, complete activities of daily living, improve body mechanics and protect bone health.

  6. Poor relationship with food

Have you ever beaten yourself up over eating a food you consider “bad”? What about feeling good about yourself for eating something deemed “good”? That is the problem. Labeling foods as “good” and “bad”. With mindful & intuitive eating, all foods can fit as long as you’re enjoying balanced nutrition. Labeling foods is not good for mental clarity. Foods do not hold moral value. Part of life is enjoyment, and if that means eating your favorite food, then do it! You will have more food freedom if you get out of the “good food-bad food” mentality.

   7. Self Doubt

Is this something you struggle with? I do too. But hunny, remember – you are beautifully and wonderfully made! This is my favorite positive affirmation to remember. God designed you to be YOU. Unfortunately, we live in a society that glorifies weight loss…and when we aren’t successful with keeping weight off from diet culture, we feel like a failure…but I’m here to tell you that you do not need to give into the lies of wellness culture. You do you, boo!

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
Follow me on social media!

“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

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

 

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

Jump-starting Your Fitness Routine

Have you made one of your goals to be more active this year but are having a hard time figuring out where to begin?

Today I am going to share with you a few ideas on how to get into the fitness world. Luckily, there are so many diverse options for people of all ages. The beauty of exercise is that if you don’t like one form of exercise (example: running), then you can choose a different type of exercise that you may love (example: dancing). Consistency is key! Find something you love and stick to it.

Ideas on Jump-starting Your Fitness Routine

  1. Join a Gym

This may seem too simplistic, but it is oftentimes an easy way to spark the fitness journey. Gyms have tons of equipment for both cardio and strength training as well as areas for stretching and body weight exercises. Most gyms also have personal trainers available for an additional fee that can create a workout plan specifically for you.

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     2. Group Fitness Classes

With a gym membership, there are usually a variety of group fitness classes available: Zumba, Dance Fitness, Spin, Yoga, Pilates, Silver Sneakers, HIIT, Weight lifting…the options are endless. These types of classes are a great gateway to fitness–I am speaking from personal experience. When I was 14, I joined a Zumba class and HATED it…after going a few times, I decided it was a fun way to exercise–and now I’ve been instructing for the past 7.5 years. Now I enjoy various forms of exercise outside of group fitness classes.

Dance Fitness
Group fitness dance class back in my Underground Fitness days–it was so much fun! (P.S. I am the one in orange on stage) 🙂

    3. At Home Workouts

Let’s say you aren’t into the gym scene–I get it…monthly membership fees plus an initial sign up free can get costly…you can get great workouts in the beauty of your own home! Using either body weight or dumbbell free weights, you can still stay active. Stay tuned for various videos (next month) showing my favorite at home workout exercises to help tone muscles as well as strengthen that heart.

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Photo-bombed by Banzo Bean the cat.

   4.  Pinterest Workouts

This is my FAVORITE tool for finding new workout routines. Tons of people pin their fitness websites and there are so many types of workouts to choose from: body weight, dumbbells, kettle bells, at home, at the gym–I have a notebook full of Pinterest workouts to help me when I don’t know what to do for my workout.

    5. Livestream Classes

This is another exercise form you can utilize in the privacy of your own home. This works for some people–I am a Dance2Fit livestream member paying only $20 a month for unlimited Dance2Fit classes with Jessica James. They are so much fun, full of energy, and a total body workout. This isn’t like any other type of dance class–it combines HIIT techniques with toning and cardio to hip hop music. It’s an easy way for me to  sweat and burn calories whenever I want to! No traveling needed.

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I am a Dance2Fit livestream member (see link above)–$20 a month, unlimited Dance2Fit classes WHENEVER I want! And I promise you will sweat!

   6. Online Fitness Challenges

These are so much fun! I did one last fall called Fall Fit with Sarah and Jessica, and it was a 6 week program with 4 workouts per week ranging from 30 minutes to 1 hour with suggested cardio and abs. There were 2 versions: at home and gym workout–I bought the at home workout that was 100% no equipment needed using only body weight. It was affordable, doable for all fitness levels, and it helped me get stronger. There are so many online fitness challenges that are promoted, and it is another great tool to utilize in jump starting your fitness routines.

   7.  Workout Partner

This is one of the best ways to work out because you have an accountability partner-someone to encourage you to workout when you don’t feel like it…someone to go through the whole process with you…someone who feels the same struggles physically that you may be experiencing. It also helps fight the boredom when you go walking/running or weight lifting, and can make group fitness classes more fun when you’ve got a buddy with you.

Half Marathon Buddy
My pal Kristy and I trained together for 12 weeks for the Loma Linda Holiday Half Marathon a few years ago. Without her, I wouldn’t have made it!

   8. Staying Active in General

We are human, life gets in the way and we may not make it to the gym or have the time to do an at home workout…or your power may go out and you don’t have TV/internet to complete your online fitness challenge (speaking from experience!)…that is okay! My biggest advice is to stay active all week long. It doesn’t have to be an organized workout plan every.single.day. It can be as simple as going for a walk with your dog, a light bike ride with your spouse, or even chasing your kids in the front yard. The main idea is that you move your body a little bit every day–not just for your workout “gainz” but also for your mental health and overall well-being.

BobKat Walk
Staying active doesn’t have to mean going to the gym–my husband and I stayed active this past Christmas by going for a light walk at our local park.

 

Now, it’s your turn to decide what you wanna try first! Try one of these suggestions and see how it goes for you. Every body is different, and we all like different things. I LOVE dancing, so naturally dance fitness style classes are my jam. Pick something and stick with it most days of the week–and every now and then pick something different to spice up your workout routine to not get stuck in a rut.

 

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN

Registered Dietitian Nutritionist

Follow me on social media!

Facebook: Live Better with Kat Detter
Instagram: @betterwithkatdetter_rd
Pinterest: Live Better with Kat Detter

 

 

 

 

 

 

 

M.O.V.E.

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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

My Tri-Experience

Heart racing. Legs shaking. Muscles pumping. Sweat beading.

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Those are all attributes of a race, my friends. I have completed numerous 5k’s, 8k’s and 2 half marathons…the next race on my list was a triathlon. I wanted to do one for years, but I just recently got a road bike and was able to fulfill my dream.

Initially, I had no idea where to start! I read countless blogs on tri-tips and training programs. I looked on Pinterest for a clear cut training plan, and finally I created one that worked well for me.

I chose to do a sprint triathlon for my first one consisting of a 400 yard swim, 16 mile bike ride, and 3.1 mile run. I remember thinking, “Oh, I got this! The only thing I really need to train is the biking”…boy was I wrong!

After my first bike ride of a lonely 5 miles, I realized that biking is a lot harder than I thought it would be—but it was also really fun! I made my way up to 10 miles before I realized I needed to practice the bike-run transition. I trained for about 1 ½ months before the triathlon.

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On race day, my husband drove my cousin and me to the race site. We were extremely surprised when we arrived and saw tons of people with fancy triathlon bikes, tri suits, and sporting gear…and there we were…in our quick dry shorts and sports bras. I was intimidated.

Leading up to the race, I gazed over the different transition sites, as this was my biggest concern. After that, I got in the lake and started swimming to warm up. To my surprise, the water was very warm! That made it easier.

Fast forward 30 minutes, and it was time for takeoff. All the ladies 40 and under got in the lake ready for the gun shot to begin. That feeling was like nothing I’ve ever felt before…anxious, excited, and terrified all at the same time! What if I kick someone? Or worse, what if someone kicks me and knocks my teeth out!? I would not be able to complete the triathlon.

Once I began swimming, I felt confident that we would all stay safe-ish and complete…except the swim was way more difficult than I thought! I have always been a strong swimmer, but I started out too fast and before I made it to the first buoy, my heart was beating out of my chest. I had to tell myself to slow down. Swimming in a lake is completely different than a pool…for one, the water is green not clear…so you really are not sure what is around you. Second, there are multiple bodies passing you and though no one got hit, I was still very alert. Lastly, they had us swimming against the current…I definitely didn’t practice that!

Getting out of the lake and onto land was sketchy, as my legs felt like complete jello! I thought “How in the world am I gonna make it?” alas, I did…I made it to the bike, threw my shoes on and hit the road. I got this…

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I don’t got this! Though I trained on hills, this course kicked my tail! There were minimal downhill areas and a lot of gradual inclines. I was disappointed when I made it to the 5 mile mark thinking it felt like 10 miles already…

I somehow managed to finish the 16 miles and begin my run. Honestly, the run was the best part! Before my race, I was sure the run would be the hardest part! It was actually my favorite, and I ran it faster than I did when I was training. Crossing that finish line was such a great feeling!

place

Whether we finished first or last, we finished! I know, we compare ourselves to one another…everyone wants to be the best—that is in our human nature. However, there are so many different people in the world…people with short legs, long legs, thick thighs, thin thighs, broad shoulders, narrow shoulders…the list could go on.

In Galatians 6: 4-6, the Bible reads “Don’t compare yourself with others. Just look at your own work to see if you have done anything to be proud of. You must each accept the responsibilities that are yours.”

You see, God made us the way He wants us…that does not mean that we are all perfect the way we are, no. He inspires us to challenge ourselves in life to make us not only stronger human beings, but to be stronger in Jesus. These types of experiences help us grow spiritually.

This was one of my challenging goals—seeing that I can put my mind to something and achieve it. Without God’s help, I truly would not have had the strength or the determination through my training or my triathlon.

Be happy with where you stand regardless if you come in 2nd place or finish last. You completed something you set your mind to, and the only person you are competing with is yourself.

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What is something you have set your mind to and completed? I would love to hear!

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN