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FitKat Studio Classes We do High-Energy 30 & 60 min Cardio Zone Classes www.FitKat.app Virtual On-Demand, Anywhere/Anytime! CPT, GXI, & Nutrition.✌️🤩

Endurance, Strength & Speed Drills using Slow & Fast-Twitch Muscles to Burn Fat, Build Muscle and Feel Amazing. 25+ yrs exp.

23/10/2026

FitKat Chest, Back, Legs & Core
Beginner to Advanced Workout

One workout. Two levels. Let’s go 💪

1. Push-ups
• Beginner–Intermediate: Knees or full plank, body straight, lower with control.
• Intermediate–Advanced: Full plank, slow lower, pause at the bottom, or explode up.

2. Chest Flies
• Beginner–Intermediate: Soft elbows, open wide, then bring the dumbbells together over your chest.
• Intermediate–Advanced: Full stretch, controlled squeeze, and slow negative.

3. Single-Arm Bent-Over Row
• Beginner–Intermediate: Knee and hand on the bench, pull the dumbbell toward your hip and squeeze.
• Intermediate–Advanced: Drive the elbow high, pause at the top, control the way down.

4. Dumbbell Rear Delt Fly
• Beginner–Intermediate: Hinge forward, raise your arms out to the sides.
• Intermediate–Advanced: Lead with your elbows, hold the top for 1–2 seconds.

5. Sumo Squats
• Beginner–Intermediate: Wide stance, toes out, sit down and back.
• Intermediate–Advanced: Deeper range, slow tempo, or pause in the bottom.

6. Side Plank
• Beginner–Intermediate: Straight line from head to feet (knee down if needed).
• Intermediate–Advanced: Full hold, add a hip dip, or lift the top leg.
12–15 reps (or 20–40 sec holds), 45–60 sec rest.
Pick your level and own it.

~ FitKat Studio ~
🔥 Train full-circle with FitKat
and watch everything get Stronger.
🔥 Cardio “HR Zone Training” Classes
3 FREE Classes waiting for you
→ www.FitKat.app
🔥 25 + years experience.
We would love to workout with You!✌️😁

Questions?
Text or Call Us at 719-723-5955
Follow for more.


22/10/2026

Lunch with Good Energy Vibes ⚡️
This is one of my go-to lunches when I want something that fuels me without the crash.

• Grilled chicken for solid protein, roasted sweet potato for steady energy, and a few grapes for a little natural sweetness. Simple, colorful, and actually satisfying.
• Good energy vibes come from how you feel after you eat it — not sluggish, not starving two hours later, just ready to keep moving.
• The protein keeps you full, the sweet potato gives you lasting fuel, and the whole plate is clean enough that your body can actually use it.
• No heavy sauces, no mystery ingredients, just real food that works with you instead of against you.
• When your lunch looks like this, the rest of the afternoon feels lighter. You stay focused, you have energy for whatever’s next, and you don’t end up raiding the pantry later. That’s the vibe.

———————————————————————

🔥 Train full-circle with FitKat
and watch everything get Stronger.
🔥 Cardio “HR Zone Training” Classes
3 FREE Classes waiting for you
→ FitKat.app
🔥 25 + years experience.
We would love to workout with You!✌️😁

Questions?
Text or Call Us at 719-723-5955
Follow for more.


22/10/2026

🔥 Stop guessing. Start slaying.🔥
In my FitKat Classes you don’t just “work out.”
You hit your Zones on purpose.
You know EXACTLY what heart rate zone to be in.
I tell you EXACTLY how long to stay there.
Push. Recover. Repeat. It’s all planned so you don’t have to think — you just show up and get it done. No more wandering around hoping you’re working hard enough.
No more Cardio in the wrong zone for 40 minutes and wondering why nothing changed.

🔥 We are Virtual On-Demand Classes that actually move with YOU — Anywhere & Anytime!!!
👉 www.FitKat.app 👈

🔥You can use any of these…
~ Treadmill,
~ Bike,
~ Elliptical
~ Rower, or
~ Outside crushing it Running or Biking.

🔥 We train by your individual heart rate zones:
🟢 Moderate (70-80%)
🟡 Hard (80-90%)
🔴 MAX (90-100%)

Sync your speed to the beat with Endurance, Strength & Speed drills + built-in Recoveries. Your heart leads… you just follow the fire.❤️‍🔥

3 FREE classes. Zero commitment. Zero payment.
Just pure vibes and real results.

👉 www.FitKat.app 👈
You’re in good hands—
🌟FitKat has 25+ years experience
in teaching and training.
CPT, GXI & Nutrition.

❓Questions? Text/Call me: 719-723-5955
Let’s get it 💥👟💨

🔥 FSC 🔥
Follow for more ~
Check Us 👇 Out at -
www.FitKat.app





22/10/2026

Beef is for dinner 🥩✨ and it’s one of the BEST things you can eat for your goals.

❓Why beef is so good for you:
It’s packed with high-quality complete protein (all the amino acids your body needs), heme iron (the kind your body absorbs best), zinc, B12, and creatine.
❤️‍🔥 That means better muscle repair, more energy, stronger hormones, and you stay fuller longer.

🟢 Left side = Trying to Lose Weight
These meals keep protein high (34–40g) while calories stay controlled (340–380). High protein helps you keep muscle and feel full, so you can eat in a deficit without feeling starved or losing all your strength. Leaner cuts + lots of veggies = fat loss without the misery.

🔵 Right side = Trying to Gain Muscle
These are the higher-calorie versions (580–750 cal) still loaded with 45–50g protein. Extra calories + high protein + carbs from potatoes/rice/pasta give your body the fuel it needs to recover and actually build muscle after training.

Same food, two different goals.
Fuel Your Goals Here → www.FitKat.app

—————————————————————

🔥 Train full-circle with FitKat
and watch everything get Stronger.
🔥 Cardio “HR Zone Training” Classes
3 FREE Classes waiting for you
→ www.FitKat.app
🔥 25 + years experience.
We would love to workout with You!✌️😁

Questions?
Text or Call Us at 719-723-5955
Follow for more.


22/10/2026

Sore feet slowing your training down? 🦶🏽🦶
Here’s the quick breakdown of the 3 most common issues.

💥 CORNS
🔴 Symptoms:
• Small deep bump with hard core.
• On tops or sides of toes.
• Sharp pinpoint pain when pressed.
• From pressure & friction in training shoes.
🔵 How to help:
• Soak then gently file with pumice.
• Use donut pads to offload pressure.
• Moisturize with urea cream.

💥 CALLUSES
🔴 Symptoms:
• Larger wider flatter area of skin.
• On heels or balls of feet.
• Dull ache rather than sharp pain.
• From repeated friction during training.
🔵 How to help:
• Soak then gently file with pumice.
• Moisturize daily with urea cream.
• Wear cushioned socks & proper shoes.

💥 PLANTAR WARTS
🔴 Symptoms:
• Rough spot with tiny black dots
• Viral (HPV) — contagious in gyms.
• Hurts more when squeezed from the sides.
• Interrupts normal skin lines.
🔵 How to help:
• Keep feet dry & wear flip-flops in showers.
• Do not cut or pick.
• See a doctor for professional treatment (cryotherapy etc.).

✅ Bottom line:
Never cut or shave any of these at home. Avoid acid pads unless a doctor says so.
If pain affects training, it’s cracked, or you have diabetes/poor circulation → see a podiatrist right away.
💥Your feet carry every workout. Take care of them so you can keep training consistently.
Full posters + more help at FitKat.app
Save this. Share it with a training buddy.

—————————————————

🔥 Train full-circle with FitKat
and watch everything get Stronger.
🔥 Cardio “HR Zone Training” Classes
3 FREE Classes waiting for you
→ www.FitKat.app
🔥 25 + years experience.
We would love to workout with You!✌️😁

Questions?
Text or Call Us at 719-723-5955
Follow for more.

21/10/2026

FitKat Legs & Shoulders Workout🦿

1. Lateral Raises (side delts)
• Beginner: Stand tall, dumbbells at sides. Lift arms out to shoulder height with a slight bend in elbows, control the lower. 3 sets of 12–15 reps, 45–60 sec rest
• Intermediate to Advanced: Heavier dumbbells, pause 1 sec at the top, slow controlled lower. 4 sets of 12–15 reps, 45 sec rest

2. Anterior Raises (front delts)
• Beginner: Stand tall, raise dumbbells straight in front to shoulder height, keep arms slightly bent, lower slowly. 3 sets of 12–15 reps, 45–60 sec rest
• Intermediate to Advanced: Heavier weight, strict form, slight pause at the top. 4 sets of 12–15 reps, 45 sec rest

3. Rear Delts (rear delts)
• Beginner: Hinge slightly forward, lift dumbbells out to the sides leading with elbows, squeeze shoulder blades. 3 sets of 12–15 reps, 45–60 sec rest
• Intermediate to Advanced: Heavier load, pause and squeeze at the top, slow 3-sec lower. 4 sets of 12–15 reps, 45 sec rest

4. Romanian Deadlifts (hamstrings + glutes)
• Beginner: Soft knees, hinge at hips with dumbbells, push hips back until you feel the stretch in hamstrings, drive hips forward. 3 sets of 12–15 reps, 45–60 sec rest
• Intermediate to Advanced: Heavier dumbbells, controlled hinge with a pause at the bottom. 4 sets of 12–15 reps, 45–60 sec rest

5. Reverse Lunges (quads + glutes)
• Beginner: Step one leg back, lower until both knees are at about 90 degrees, drive through the front heel to stand. 3 sets of 12–15 each leg, 45–60 sec rest
• Intermediate to Advanced: Heavier dumbbells, full depth, controlled tempo. 4 sets of 12–15 each leg, 45 sec rest

6. Calf Raises (calves)
• Beginner: Stand tall with dumbbells at sides, rise up onto toes as high as possible, lower heels slowly. 3 sets of 12–15 reps, 45–60 sec rest
• Intermediate to Advanced: Pause at the top, slow controlled lower. 4 sets of 12–15 reps, 45 sec rest

Save this for your next session. Train by heart rate zones anywhere, anytime → FitKat.app

—————————————————

🔥 Train full-circle with FitKat
and watch everything get Stronger.
🔥 Cardio “HR Zone Training” Classes
3 FREE Classes waiting for you
→ www.FitKat.app
🔥 25 + years experience.
We would love to workout with You!✌️😁

Questions?
Text or Call Us at 719-723-5955
Follow for more.

20/10/2026

This is one of my go-to dinners when I want something that actually fuels me without the drama.

🍗 Chicken breast, 🥔 roasted potatoes, and
🫛 peas looks simple, but it’s basically a
perfect recovery plate. 😃👍

• Here’s why it hits every time.
• High-protein chicken supports muscle repair and keeps me full longer.
• Roasted potatoes give me steady energy so I’m ready for tomorrow’s workout.
• Peas add fiber, volume, and extra micronutrients without a bunch of extra calories.
• No crazy ingredients.
• No 45-minute prep.
• Just real food that supports strength, recovery, and consistency.

This is the kind of dinner that makes
the rest of the day easier.
Fuel like this, then go train.

—————————————————

🔥 Train full-circle with FitKat
and watch everything get Stronger.
🔥 Cardio “HR Zone Training” Classes
3 FREE Classes waiting for you my
→ Website link at the top of my page.
🔥 25 + years experience.
We would love to workout with You!✌️😁

Questions?
Text or Call Us at 719-723-5955
Follow for more.

20/10/2026

Protein + caffeine in under 5 minutes! ☕️💪
30g protein iced coffee for energy, mental focus & recovery — all 160 calories.

🙌 Why coffee is a win:
• Caffeine boosts alertness, focus & energy.
• Supports mental clarity when you’re running on empty.
• Packed with antioxidants.
• Can lift mood and help you power through the afternoon!
Ice + black coffee + Premier Protein Vanilla. Done.

👍 Perfect post-workout or 3pm pick-me-up for busy humans who need both fuel and focus.
😃 Tag me if you try it, and
Follow for more…✌️
———————————————————

🔥 Train full-circle with FitKat
and watch everything get Stronger.
🔥 Cardio “HR Zone Training” Classes
3 FREE Classes waiting for you
→ www.FitKat.app
🔥 25 + years experience.
We would love to workout with You!✌️😁

Questions?
Text or Call Us at 719-723-5955
Follow for more.

Address

CO

Telephone

+17192136030

Website

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