Method By Kat

Summer Edition MBK sequences are back this week on the website and app.

Meet me on the mat for a 30 min full body sculpt Wednesday 9 am Dubai time.

Summer Edition sequence are designed to be travel and time friendly. With minimal equipment required, in just 30 min we will be using our own body weight, ankle or wrist weights (optional) to strengthen, sculpt and define our bodies.

Stay connected to you and your MBK practice by joining me LIVE on the mat.

www.methodbykat.com

I love sharing little parts of my child and early adulthood. My mother has influenced my appreciation for natures try healing properties.

My parents garden always grew wonderful seasonal fruit and vegetables, but one plant that is a staple is Aloe Vera.

My mother never believed in treating anything minor with medication. She was always a believer in nature’s gifts to help heal things like, cuts, bites, stomach aches, sore throats, ear aches, period pain and the odd fake illness to get out of something we didn’t as children like to do.

Now as an adult and mother I truly appreciate and value all I saw and was taught by her.
I’m In Australia the season being winter I’m visiting my mother and she still forces her remedies on me.

With a little Jett lag and slight digestive discomfort, my mother immediately made me eat the flesh of her aloe Vera plant. Not only did she say this will help relieve me digestively but will help my immune system while adjusting to the cold weather.

Every morning she whips up a smoothie that’s she believes is the best start to anyone’s day.
It’s not as sweet as other smoothies, but that’s deliberate; sometimes, first thing in the mornings, our stomachs aren’t quite ready for something so dazzlingly sweet.
Instead, she has chosen fruits which will sit in a natural balance of flavor.

Mom’s immune boosting Aloe Vera smoothie
1/2 cup pineapple
1/2 banana
1/2 grapefruit
1/4 cup strawberries
Ginger (as you prefer, my mom adds 1tbsp)
4 tbsp aloe Vera flesh
1/4 cup oat milk(add as much as you like for the consistency you prefer) this quantity makes a thick smoothie
1/4 cup ice
1/4 tsp cinnamon

- blend and enjoy the health benefits.

Happy Wednesday ladies 😊

This is your Monday reminder that you can handle anything this week will throw at you.

And I’m throwing you this weeks Monday “new video release” .Uploaded now on the MBK website/app.

A full body signature sculpt, you’ll find different techniques, set work and focus muscle group engagement all in 45 min.

To enjoy this weeks new release you can join the MBK community with a 7 day free trial. www.MethodbyKat.com

Happy Monday Ladies!

To my Graduating Daughter Paige….

All the things I’d prayed you’d be, are all the things you are ❤️

You were once my little girl and now my shining star. Congratulations, I’m so proud of you. Wishing you the very best, and a future filled with much success… Go seize the day and leave your mark along the way .

I love you

Weekly LIVES back on the MBK website in addition to our weekly video of the week release.

If you are a MBK subscriber you would have read in our monthly newsletter that our video releases have changed. Still giving you the same amount of workouts per month.

Every Monday is our “on demand” sequence of the week, and Wednesday’s our LIVE workouts with me on the mat.

Yesterday’s lower body and core live workout was oblique (waist) dominant and glute. Two of my favourite muscle groups. Oblique our corset muscles are not only beautiful when strong and sculpted but play such an important role in our posture, stability of our rib cage and pelvis. Glutes not only do we want them strong we want them perky , as women beyond aesthetic our glutes support our pelvic alignment, support our spinal muscles, strong glutes can assist less injury to lower body joints and improve your overall performance.

Some great reasons to go and try our MBK live workout.

www.MethodbyKat.com - 7 day free trial on the website and app 😊 see you on the mat.

May 1st brings a new energy to MBK. With Summer literally around the corner, I’m excited to have started Day 1. Of our 6 week fitness and nutrition program “Beam”.

Our MBK subscribers will also have fabulous new on demand and LIVE classes that will focus on our strength, building mind body connection and enhancing our MBK practice.

The new monthly schedule on the MBK website has some of my favorite and challenging sequences. MBK subscribers I highly recommend you follow the schedule for optimal results.

If you are wanting to challenge yourself that little extra just before summer, you can join the MBK community with a 7 day free trial on www.methodbykat.com

Happy 1st of the Month Ladies!

Little golden drops..90%of Greek children growing up where faced with a tablespoon of olive oil every morning before school. Well at least my sisters, cousins and Greek friends were.

This ritual has stayed with me for 40 years. Yep, my earliest recollection of my mother pulling me into the kitchen to drink olive oil was around 3-4 yrs of age. As a child I absolutely despised the experience. Of course not knowing the long term benefits. The only explanation at the time my mother would give my sisters and I was “ just open your mouth, this is good medicine, you’ll never get sick”. And truth be told, in my younger years and early adulthood I was never sick.

But now as an adult and for many years understanding the benefits of these golden drops, this once despised ritual is a daily habit.

Every morning on an empty stomach before my green juice or even water I digest 1 tablespoon of Greek olive oil. The benefits of anything don’t happen over night, but when done consistently they appear.

I could write a list of benefits that olive oil has, I’ll leave you to google them. What I will do is share one that I believe has shown especially as I’ve entered my 40s. MY SKIN. It’s common to lose moisture, collagen and elasticity in our skin as we age especially when Hormone levels start to drop,even before entering menopause. During peri-menopause, as estrogen levels fall, many women first notice their skin is much drier than before. I truly believe that the long term use of olive oil not only on my skin,but in my food and my golden drops first thing in the morning have helped keep my skin looking and feeling soft.
The vitamin D and vitamin E contents found in olive oil has helped moisturise my skin..

Now I’m no dermatologist or even close to giving skincare advice, but today I was complemented and asked about my body’s skin texture so I thought I’d share my very basic and simple ritual.

Ladies I’d love to hear of your own childhood rituals that have either stayed with you or left you traumatised (in a funny way) trust me not all things my mother made us eat stuck around as a ritual 🤦🏻‍♀️. For my Greek followers one word “ Ρεγγας”.

Animal protein or Plant protein bowl.

There has been a surge in number of people adopting a plant based diet as they strive to improve their overall health and reduce chronic diseases. One of the main reasons behind this shift is the belief that plant proteins are healthier than animal proteins.

Bioavailability refers to how easily a nutrient is absorbed and utilised by the body. Animal proteins have a higher bioavailability compared to plant proteins since they contain more amino acids that are essential for human growth and development. Additionally, the protein in animal products is easily digestible and allows for the absorption of nutrients such as iron,zinc and calcium which often lack in plant based diets. If you are on a plant based-diet it’s essential to consume a variety of plant based proteins that complement each other to ensure adequate intake of all amino acids.

As essential as animal protein is in my diet, I do opt for a animal free meal from time to time, what I do is source ingredients that have a high nutrient value.
CHICKPEAS are a good source of plant-based protein, 1 cup of cooked chickpeas contain 15g protein, 12g of dietary fiber, 4g of fat. A cup of chickpeas contains essential vitamins, minerals such as folate,iron,phosphorus and potassium. They have low glycemic index which means they are digested slowly and do not cause a sudden spike in blood sugar levels.

Food is medicine, animal and plant proteins have their pros and cons, and we should strive to consume a balanced diet that includes both sources of protein.

Todays lunch option is plant based..main ingredient. Yep chickpeas 😊

Do you opt for a animal free meal from time to time,