Kat O'Connor Personal Training

just here to remind you to exercise to celebrate your body and all it can do🤘🏼

something I struggled with when I first got into fitness was the obsession with numbers- calories, the scale, the size of my jeans.

my body composition has changed SO MUCH and even though I look pretty different than I did when I started working out, I weigh about the same.

stop focusing on the scale. stop focusing on your BMI. focus on your energy levels, the quality of your sleep, your productivity, and how much better of a headspace you’re in when you’re in a consistent exercise regimen.

NON SCALE VICTORIES are so important. Nobody knows how much you weigh or what size you wear except for you.

wearing
power pivot tank
align pant
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& links in my bio
4 week dumbbell program in bio
Shopping through my links supports me 🖖🏼
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what a day to be a strong ass woman 🤍

hello it’s me!

an old pic in my fav outfit bc why not

comment your favorite form of self care - mine is currently prioritizing sleep bc ya girl is TIRED!!

here’s to normal sleep schedules 🥂🤪
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& affiliate links in bio
4 week dumbbell based program in bio
Shopping through my links supports me 🙃
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Home Gains Guide 3.0 is on sale for $10 through the new year!
4 weeks of workouts for $10 = $0.55 per workout.
The program can be downloaded right to your phone or computer.
This program is designed to be done at home or in a gym setting - all you need is one set of dumbbells!

home gains guide 3.0 — home 4 weeks of workouts that can be done at home or in a gym setting. all you need is a set of dumbbells. after purchasing, you’ll receive an email with a link to the program. be sure to download to program onto your phone or computer. THE LINK TO DOWNLOAD THE PROGRAM EXPIRES AFTER 24 HOURS

When was the first time you looked in the mirror and decided you didn’t like your body? For me it was in 7th grade.

It’s no coincidence that in 7th grade I was also introduced to social media.

Two years ago (maybe even one tbh) I don’t think I would’ve posted this picture because of my ~dOuBlE cHiN.

As women, we learn to dislike our bodies because diet culture, social media, and photoshop convince us that there’s something wrong with our completely NORMAL bodies.

You can gain weight and still be healthy. You can have belly rolls, cellulite, and stretch marks and still be healthy. You can drink wine and eat pasta and still be healthy. You can be fat and still be healthy.

Struggling with body image can take over your entire life. Talk to a friend or even a therapist. Surround yourself with like minded people. Unfollow people who make you feel less than, on social media and in real life 🤘🏼🤘🏼🤘🏼

Fun fact: one time I moved 1,000 miles away because of how much I dislike the cold 🥱

Today I’m a little grateful for the snow because I got to sleep in without an alarm for the first time in a while 🤗

How are y’all spending your snow day?

https://ltk.app.link/VIRW9UKnicb .it

what does progressive overload mean?

if you’ve been strength training for a good amount of time and feel like you’ve “plateaued”, you may need to change your training regimen.

the basics WORK. you have to keep your regimen somewhat the same in order for your body to adapt. if you’re changing your workout every time you do it, your muscles never have the chance to get used to the exercise or resistance.

small changes in your routine every few weeks can make all the difference 💪🏼

today I get to...

💫take my dog for a long walk
💫buy stamps to send out thank you notes
💫enjoy 50° weather in December
💫breathe fresh air by the ocean
💫get groceries for the week

looking at life as “getting” to do things instead of “having” to do them makes me grateful

grateful that I have a dog to walk, grateful that I was able to go to physical therapy so that I can walk him without pain, grateful that I have so much support for my little fitness biz 🤍

what do you get to do today?

something I ask every client when we first get started- what has worked for you in the past? what hasn’t?

if you’re trying to get into better habits, ask yourself if you can see yourself doing this every day for the rest of your life.

can you see yourself skipping wine at every family party? counting your macros every thanksgiving? saying no to cookies for Santa when you make them with your kids in the future? going to the gym 5-6 days a week, forever? if the answer is no, then that habit isn’t for you.

building sustainable habits over time is what leads to success in your fitness journey. going from zero workouts per week to 6 right away will not help you. going from 3,000 calories per day to 1,700 will not help you. you’ll be miserable and sore and exhausted.

baby steps along the way will be less likely to jeopardize your health and more likely to work in the long run. message me if you need help with any of these things 🤍 now go work on those good habits 👏🏼

✨making the most out of working out from home✨

comment below how you’ve been switching up your home exercise routine 👇🏼

after 8-9 months of working out from home for some it’s easy to lose momentum and interest in your workouts.

a few ways to switch up your home workouts and make them less boring:
✨increase volume
✨use super sets
✨do AMRAPs/HIIT

Adding any of these to your home workouts will make them a little more difficult and less boring!! Get after it 💪🏼

My newest home training guide is now available! This program is 4 weeks long. Program includes information on how to determine what your training goals are and how to achieve them through strength training, general pre and post-workout nutritional guidance, and video demonstrations for all exercises.

home gains guide 3.0 — home 4 weeks of workouts that can be done at home or in a gym setting. all you need is a set of dumbbells. after purchasing, you’ll receive an email with a link to the program. be sure to download to program onto your phone or computer. THE LINK TO DOWNLOAD THE PROGRAM EXPIRES AFTER 24 HOURS

update! message me if you paid ahead for workouts.