Ladies, if you’re not already lifting… Start. Now.

by Coach KatieIMG_0914

“….so what do you do for a workout?”

Whether I'm working with a client, enjoying a beer with friends after work, or standing in line to get coffee this question always seems to come up. No, I do not run. No, I do not do CrossFit. No, I do not use machines. So what do I do for a workout? I lift weights! Ladies, if you're not already lifting... Start. Now.

When it comes to weight training, I like to follow some sort of a program. As a professional in the fitness industry, I spend most of my time writing programs and helping others reach their goals, and I forget to do the same for myself. However, there is much more structure to my program compared to someone who hops on the elliptical for 30 minutes. No offense to those who enjoy a long run on the treadmill while staring at themselves in the mirror, but cardio is just not my thing and it doesn't have to be YOUR thing to succeed. 

Here are 5 exercises that are necessary for my training program. Keep in mind, there are a lot of other supplementary exercises and movement patterns that I add to my workout routine, but this blog isn’t about my mobility work and rehab. I will save that rant for another day.

1. Deadlift:

Surprise, you don’t need a barbell! Grab a kettle bell or a trap bar to start out. The trap bar deadlift is one of the best ways to increase strength without putting the stress on the lower back. The deadlift recruits multiple muscle groups, which means it burns more calories!

2. Bench Press:

The bench press is a great way to add some variety into your program. You can bench with a bar, you can bench on an incline or you can grab a dumbbell and use one arm. My favorite is the single arm dumbbell bench press. It forces you to engage the core and helps improve shoulder stability.

3. Front Squat:

The front squat is like a best friend…It is not afraid to point out your flaws but will be the first one to praise your success. This exercise really tests your mobility and flexibility in the shoulders, hips and ankles and forces you to focus on the whole body.  Start with a dumbbell or kettlebell or even body weight before using the bar.  Holding the weight in a goblet position is a great way to teach the body proper movement mechanics while working on strength.

4. Single Arm Overhead Press:

I would like to take a moment and thank this exercise for teaching me that crunches are a waste of time. The single arm shoulder press is the perfect exercise to work on shoulder stability, strength and controlling the core. Add this exercise in after some front squats an you have yourself a total body workout.

5. Pull Up:

Pull Ups, another exercise that has changed my life. Do not be scared of them and use them as motivation. Let them fuel the fitness fire, because one you do one you will never want to stop. Keep this in mind… Just because you cannot do them now, doesn’t mean you will not be able to do them in the future. Start with some negatives or use a band and make the proper progressions towards a pull up. Neutral grip, chin up or wide grip… I don’t care and neither will you when you are looking down at all the others (literally) admiring your strength!

Now you know what I do for a workout and how you can incorporate these workouts into your own routine. Don’t be afraid to add some resistance training into your life, it will not let you down. You will not get bulky, you will not look like a man and you probably will start to enjoy your workouts.  Take a step off of the treadmill (safely), get yourself a LIVFIT trainer and spend some quality time with some weights. I can promise you that you will not regret it!

Looking for some help to create YOUR unique weight training program based on Coach Katie's Foundation Five exercises? Well, get on it! Check out what we can do for you here, and you can always email her directly by clicking below!

Simple LIVFIT Summer Smoothie

by Coach Katie

Happy summer everyone! As we all know to0 well, July is when the heat starts to kick it up a notch and we're left to fend for our comfort. The heat plays a big part in how we approach our training, but also our nutrition. Most of our clients cringe at the thought of prepping food over a hot stove, and by now... even a grill. We need some quick, easy, go to's! Here are some SUPER simple smoothie recipes to cool off in a delicious, nutritious way. They're great to put together at night for a morning kickstart, after a workout (recovery smoothie, yes!) or even to fill those long, hot summer afternoons. Throw in a scoop of your favorite natural protein powder for a muscle building kick. Check out a few of our simple LIVFIT summer smoothies!


WHAT YOU NEED:Screen Shot 2016-07-11 at 8.43.41 AM

  • Sandwich Bags
  • One Bag of Frozen Pineapple
  • One Back of Frozen Mixed Berries
  • One Bag of Baby Spinach
  • One Banana
  • One Cucumber
  • Orange Juice



  • One Bag of Frozen Peaches
  • One Bag of Frozen Mango
  • One Bag of Frozen Pineapple
  • One Banana
  • One Bag of Baby Spinach
  • One Cucumber
  • Orange Juice


  • Slice up the cucumber and banana
  • Evenly distribute the frozen fruit, banana and cucumber into the sandwich bags until ingredients are gone
  • Add a small handful of Spinach into each bag
  • Tightly seal the bags and place them in the freezer


When you're ready for your healthy summer time-out smoothie, grab a bag out of the freezer and empty it into the blender. Add a mixture of half orange juice and half water then blend until smooth!

These smoothies have been a life saver. They are delicious, refreshing and keep me feeling full while working a busy morning schedule. If you are someone who likes to hit snooze a few too many times or are “too busy” to make yourself something for breakfast you NEED to try it out!

Coach Katie has great tips to keep you headed towards your fitness goals in person (DC) AND through her new online training program. Ready to get started? Contact her today!