You guys.. I'm the worst.. I have been so stressed with cheer tryouts and finals so I haven't blogged for 2 weeks. But I'm back! And this summer I am going to get freaking cut!! Who's with me?? Finals were not good for me... I gained a little bit of weight and didn't eat super healthy. But I am back! Im going home to California for a week and I am going to try to get back into it when there. SERIOUSLY!! It is so "easy" to get out of shape. So dumb. But now I see how important it is to work your butt off everyday! 

Alright errryone. Me and my friend Kyle made some seriously good fried chicken. 
Cut up your chicken into pieces and dip them in egg whites and flaxseed and some seasoning (your choice) we used lemon pepper. Then stick it in the frying pan! So stinking good! Then we had some brown rice and broccoli. Yum. okay, try it. 

As for a workout.. Im trying to come up with some new exciting things.. It's hard sometimes. But recently I have been liking burpee pull ups. 

I stand under the smith machine do a pull-up then do a burpee (with a push up) . Its KILLER! but it gets my heart racing and I feel like a BAD-A! 

I think I am going to start doing cross-fit... yeah probably going to do cross-fit.

okay guys. I will post more. I PROMISE! 

Summer is right around the corner, so here is an ab workout!! Remember that you can kill yourself in the gym but if you don't eat healthy you will never see those sexy abs ;)

Pick a muscle group to workout then do this after:

3 sets: Plank- 1 minute
3x20: Russian Twists with 25lb plate
3x10: Pike ups on a ball holding the last one for 30 seconds
3x10: Leg lifts on a ball (lower back on a yoga ball hands holding onto a stationary object)
3x10: Cable crunches
3 sets: Plank with hands holding a bosu, and feet either on a bench or a ball (more difficult)

Then get on the elliptical for 30 minutes

Alright you guys, a little bit of uplifting and encouraging advice. I understand that sometimes it is hard to eat healthy and hard to find time to go to the gym and workout. But the ONLY person stopping you from doing it is yourself. And it took me a while to figure out how to make it work, and I still am working on it. There are days where I want to eat chocolate or not go to the gym. But I know that if I do, the outcome will be much more rewarding. So don't give up. If you fail today then get back up and start tomorrow. Treat everyday like a Monday, at least thats what I do. You can do it!! I have faith in you guys. Remember you can always shoot me emails with questions or concerns!! Hope my blog is inspiring at least one person.

Get up and move

This is going to be a short post, but its my favorite smoothie recipe and a small arm workout. 

I hate eating fruit so I just blend everything together and it tastes better!

Smoothie Recipe 

One whole banana
5 strawberries
Handful of blueberries
Handful of spinach
Oats
Flaxseed
Oat Bran
Almond Milk
Nonfat greek plain yogurt
Spoonful of peanut butter
Ice

Its yummy. And healthy. And it will make you poop. For real! It will clean ya right out!

Arm Workout

Curls 3x10 with 15lb DB 
Kettle Bell Swings 3x15 with 30lb DB
Tricep dips on bench with feet on a ball 3x15
Chin ups 3x10
Military Press 3x10 25lb DB, 30lb DB, 35lb DB
Tricep pull downs 3x10 20lb on the cable machine


Get up and move!

Seriously get up and go to the gym, you will feel so much better.

xoxo, katie

Happy Saturday!

Okay so today is leg day! And in honor of leg day, I am going to post my workout for alllll you people.

30 minutes before I work out i'll eat oatmeal (oats and water) and drink a bottle of water. 

*In my last post I forgot to stress how important it is to drink a crap ton of water!

Then about 15 minutes before I'll start drinking my pre-workuout.

I will warm up on the elliptical for 10 minutes and I stretch for 5-10 minutes. You have to stretch out really good so you don't hurt yourself. Seriously... It is so important!!! STRETCH STRETCH STRETCH!!!!! 

I am going to post the exact work I will do and the weight I will use, if you decide to do this workout change it up to where you will feel comfortable.

Back Squat:
1x10: Warm up with bar (bar is 45lbs)
2x10: Bar with 25lb plates on each side
2x8:  Bar with 35lb plates on each side
2x6: Bar with 45lb plates on each side
1x4: Bar with 45lb and 10lb plates on each side

Front Squat:
1x10: Warm up with bar

2x10: Bar with 10lb plates on each side

2x6: Bar with 25lb plates on each side

1x4: Bar with 35lb plates on each side

Lunges:

4x20: 60lb bar or 20lb dumbbells 

Wall sits:
3 sets for 1 minute holding 25lb plate

One Legged Ball Leg Curls:
3x20 

Circuit from Hell:
Running man: 20
Squats: 20
Squat Jumps: 20
Lunges: 20

Running man: 16

Squats: 16

Squat Jumps: 16

Lunges: 16

Running man: 12

Squats: 12

Squat Jumps: 12

Lunges: 12

Core:

Pike ups on ball with push ups:

3x15

Plank:

3 sets for 1 minute

Trunk Twists:

3x20: with 35lb plate

Cardio (If I can walk)

After I am done i'll drink a protein shake (protein powder and water)

Hope this helps! If you don't know what some of these workouts are you can look them up online! Really easy!!! 

Get up and MOVE!!

Katie

I have had tons of questions recently about what I am doing to stay fit and in shape. And i'll just start off by saying I am no where NEAR my goal. But I am working hard and hopefully I can get there soon.

I work out 6 days a week and eat CLEAN 6 days a week as well. Sunday is my rest day as well as my cheat day (but cheat day doesn't mean eat everything sugary or unhealthy in sight!!) Everything is good in moderation.

When I go to the gym... ladies... I LIFT WEIGHT! Do not be afraid of the weights (and i'm not talking about the 5lb dumbbells) I lift heavy. It makes me feel strong and powerful. And I am not huge or manly. Lifting weight will not make you look like a man, it will make you look fit and sexy, and there is nothing wrong with that. I can bench and squat more than my body weight.. doesn't mean I am manly, just strong!

I focus on 1-2 muscle groups a day:
Monday- Back
Tuesday- Biceps and Triceps
Wednesday- Legs and Glutes
Thursday- Shoulders
Friday- Back
Saturday- Legs
(I work core every single day)

You will learn something about me through this blog... I hate cardio... But I am trying to get better at it. You SHOULD be doing roughly 30 minutes of cardio after every one of your workouts. This is something I am trying to be better at, but like everything else, it's a work and progress.

Working out is extremely important, but your workouts will basically be pointless if you aren't eating healthy. Getting in shape and loosing weight will come from a combination of eating clean and working out HARD. Achieving your goal is 80% eating and 20% gym. Another thing, weight means nothing! I always say mirrors are better than scales! If you look good and feel good then your weight should not matter!

Eating clean: is trying to stay away from any processed foods, maintain a low sugar intake, whole grains, little to no sodium, lots of vegetables, and protein (especially if you are working out). Try to stay away from eating out, try and cook at home so you know what is going into your body.

Before I workout I eat  about 30 minutes before and drink a pre-workout.
After my workout I have a protein shake. 
*You have to have SOME form of protein after you workout!!!! That is how you get stronger.
*Also, you have to eat before you workout or you risk passing out or throwing up... neither of which are fun.

Hopefully this is helpful. If you have ANY questions you can email me. 
kthuish2@gmail.com


Now get up and MOVE!

Katie

I suppose my first blog post should be me explaining why I am doing this. I'll start with high school. At the end of my senior year I decided I would try out for BYU's cheer team. I didn't prepare at all, I flew myself to Utah and went for it... and failed. I did not make the team. I was crushed. So I gave up on cheer completely. And had a horrible attitude toward anything "Cheer". Halfway through my freshman year I met someone who changed my life! He pretty much forced me to try out for cheer again, and I had ZERO desire to. But through many long tense conversations... I was convinced. And I decided that from that point on I was going to work my absolute hardest so if I didn't make it again... I could say I worked my hardest and did everything in my power. So I worked out every single day and made sure I ate healthy. It was not easy and at times I wanted to just quit and give up completely. But I didn't because I had a goal and I wasn't about to give that up. And sure enough.. I made the team. I have never felt happier in my whole entire life. And since that it has been rewarding and everything I wanted. And the reason why I am telling this story is because it shows how goals can be met if you put everything you have into it. And the other reason I will explain now. So, I made the team in April, but we weren't going to start practice until August. And that meant I had to keep myself in shape, and possibly get in even BETTER shape. So.. I hired a personal trainer, and met with him 3 days a week. And let me tell you.. I HATED him. (he is now one of my dearest friends) The reason I hated him was because he made me hurt, sweat, and want to die!!! But I kept faith and kept working with him and about halfway through the summer, I started to see my body change, and see that exercises I did earlier were easy! And that I was getting STRONGER! WHAT??? It was awesome. By the end of the summer I was bigger (in a good way) better, faster, and stronger than I was when I tried out. I freaking loved it! I was ready for cheer. And I had developed a serious passion for working out and personal fitness. Throughout my sophomore year of college up to now my "gym knowledge" has sky rocketed and I have become obsessed. I love it. And I want everyone to love it. And I think that is why I decided personal training was for me. Not because I love to workout but because I LOVE to see other people succeed. There is nothing better than seeing someone achieve their goals!! Because I know how awesome it feels. And that is why I have this blog. I want to take it one step further.. This blog is for anyone and everyone. I will post my own progress, as well as my client's progress, recipes, favorite work outs, motivational quotes, etc. I am so excited to see where this goes and how many people I can influence. 

Now that you're done reading this.. get up and MOVE!

Katie