Katrinalalley.trainer

Eat the rainbow 🌈

This is one of my favorite summer veggie dishes to make. Summer squash, zucchini, potatoes (purple this time), tomatoes and onion and garlic at the bottom. Salt pepper and some dried thyme for flavor then a little sprinkle of Italian cheese!

Eating veggies doesn’t have to be dreaded just make it fun and add whatever flavors you love! Get your five servings of fruits and veggies in as much as you can each day.

Got a new haircut!! And here’s something I’ve got to admit...

Being in a postpartum body has been incredibly challenging for me. I heard so many people say “oh the weight will fall right off” guess what folks it didn’t for me. I know every body is different but I am writing this post because what I’m going through is NORMAL!!!

I reflect on the body I had pre pregnancy and wish I appreciated it more. I tortured myself for the first few months postpartum trying to fit into my old clothes. And now I’m finally able to accept where I’m at. Does that mean I’m in love with this body? No, but I’m doing what I can to not hate it but to accept it and realize it takes time to heal. I don’t want to say get my pre baby body back because I will probably never be the same and that’s OKAY! I was able to have a home birth and bring the most amazing beautiful boy into the world! He’s more than I could have ever asked for and that is worth every day of being in this amazing vessel.

Bodies are beautiful in all shapes and sizes. I just want to say, wherever you’re at in your journey (postpartum or not) give yourself grace and kindness. You are not defined by your body even though it may feel that way. There is so much more to us mamas than just how we are seen 💙💙💙

Being outside in nature can do wonders for the soul. Go for a hike in the woods or spend some time sitting by a river. Practice meditation by being present and observing all of the beauty surrounding you.

Mindful eating is something to be practiced and appreciated. This style of eating encourages you to slow down, taste the food that’s nourishing your body, and be present while you’re eating instead of shoveling down food at the end of the day. When we are aware of what we are putting into our bodies while eating healthy options and listening to our bodies we grow more connected to how food makes us feel. Food should be energizing and fueling instead of making you feel sick or sleepy. Next time you eat a meal be slow and aware of the food going into your mouth, feel the texture, taste the flavors and appreciate the wonders of what food can do for your body. ❤️

Stress is a big factor in a lot of people’s lives that can affect so many different areas in the body, mind and soul. Find simple techniques of lowering stress like being present throughout your day, taking time to check in with your body on where you hold tension of stress and relax those muscles, deep breathing and yoga or exercise are all easy and simple ways to help manage stress. Next time you’re feeling stressed out take some deep breaths and try to stay present in each moment not worrying about what is to come 💞

Hey everyone! Katrina here posting on my story about my history of exercise and why I am so in love with our new programming coming up Metabolic Resistance Training (MRT)!! These photos of me are not to show off or be vain but to show you the results you can get with MRT. I’ve always been a lover of exercise and have tried many many different styles. I’ve done kickboxing, HITT, BodyPump, Running, Hiking, Spin classes, and over the past 5 years especially bodybuilding and Calisthenics . While all of these different styles of training over the years have built a super solid foundation for the strength in my body now, MRT training has gotten me to this stage of being lean, strong, and pain free with the variety of doing full body workouts. Back in my bodybuilding days I would run anywhere from 5-10 miles in the morning and do 90-120 minutes of heavy lifting focused on one muscle group at a time 5 days a week. I was always sore, super tight with flexibility and mobility and had a lot of pain. While this style of training may sculpt your body it isn’t nearly as effective for fat loss as MRT.

Now I have been doing a combination of MRT and yoga. I am the leanest I’ve ever been and my body feels so happy and healthy everyday. This style of training has changed the way I think about fitness. Knowing that I don’t have to train for hours on end to get these results. Nutrition absolutely has also give me these results but I will do another post about that soon to come. These full body workouts allow you to only really need 3-4 days a week of training with us getting strength workouts as well as cardio and endurance. Having this kind of variety as well as multi joint movements alternating typically between upper body, lower body and core means you can keep your heart rate up working different muscle groups with short rest periods. Giving you better results that burn more fat even through your day after your workout is done! Come try us out and see what can happen for you and your goals!!

Exercise should be a balance of creating the body that you want to be able to do all of life’s activities in a pain free way. Working on being aware of posture and natural alignment, strength workouts to keep your bones and joints healthy, yoga for flexibility and mental recharge and cardio to be able to chase your kids around 😉 For me I find a balance of doing strength workouts that challenge me but don’t kill me, yoga to keep my body aligned and balanced and cardio to be able to hike and walk up stairs without being unable to breathe. Exercise should be a celebration of what your body can do for you each and every day. Find exercise that makes you excited for each new day and keeps your body pain free. I totally consider cleaning the house or doing yard exercise and take time to go for nice chill walks as well. Balance in all things will keep your body moving well and happy to be alive!!

Affirmations are a beautiful and simple way of changing thought patterns about ourselves. When we are constantly in a state of unhappiness with ourselves or in a place of doubt affirmations can help change those thoughts. There are so many affirmations out there so find some that resonate with you and how you want to feel about yourself. So often our minds are taking over what we can and can’t do. Take the time to breathe deeply and empower yourself to imagine and become the woman you want to be 💗

Investing in ourselves to make time for healthy choices like exercising and meditation can be so life changing with how we feel in our bodies. Being worthy of creating that space for yourself can be a huge challenge for many women including myself. For many many years I had feelings of being unworthy that affected so much of my daily life. After much self discovery and looking at myself in the mirror directly into my own eyes and telling myself “I Am Worthy” for months finally changed my thought patterns and created that space for myself in daily life. As women we are all worthy of taking the time to invest in ourselves in whatever way makes us feel most complete. Try to schedule in time for yourself throughout the day to breathe, move your body and stay present with each moment 💕☀️

This is a great reminder for myself today. Taking just a little bit of time to breathe and focus on how amazing your body is for constantly bringing us life with our breath. We all go through days when we are so stressed, overworked, overwhelmed and just not motivated to keep going. On those days it's so important to take some time for yourself to just breathe!! Days like this for me I take the time to do some yoga and really focus on my breathing the entire time. Once the yoga practice is over I take time to give my body love and appreciation of all of the amazing ways it's supporting me through life. This has been a great way for me to refocus and get excited for the challenges ahead. Our bodies are so capable of being whatever we want them to be as long as our minds don't tell us otherwise. Take some time to take 10 full deep breaths and just relax your body and love yourself for how amazing you are today!!

Being out in nature has to be one of the most healing things for myself and many others. Taking the time to be outside hiking, biking, swimming or camping in nature and being in the healing environment of woods and sunshine is one way of helping restore your soul. I call my hikes walking meditation to be completely present and aware of all the beauty this earth has to provide. Being away from distractions of your phone or computer and being emerged into this beautiful world of peace and solitude.