KatapocaLifts Health and Fitness

Helping clients build a healthier lifestyle through exercise and massage!

Operating as usual

10/25/2022

Joy shows up, kicks ass and takes names 3x a week. She's down 30#, lifts well over her bodyweight in squats and deadlifts, benches over 100# and sees exercise as stress relief and a mood booster!
She. is. Crushing. It.

Katapocalifts.com


Photos from KatapocaLifts Health and Fitness's post 05/14/2021

Fat loss takes time. You didn’t wake up one day, suddenly heavier than you were. It’s an accumulation over time, so it’s going to take time for it to come off.

This client and I have been working together since August and she’s officially down 30#!

We started with two hours of training a week, after a few months, we integrated tracking, taking her calories down from around 2000 a day, which was keeping her at maintenance, to 1800 calories.

When we started to stall, we adjusted her step count aiming for 6,000 step count/day average. When she said it was too much to balance with her work schedule during the week we opted to add more activity to the weekends instead of keeping a consistent 6,000 steps a day throughout the week.

When she started to plateau again, we adjusted her calories again, down to around 1600/1700.

When she started to feel too restricted by the calories we adjusted to undulating calories (eating more some days and less on others).

We’ve made small, manageable changes along the way. We didn’t derail her entire life for the sake of fitness and all it took was patience and a little compromise.

Now she’s got definition coming through (what’s up triceps!), more muscle than she’s ever had and her ‘problem areas’ are no longer a problem.

Excellent work sticking to it, enjoying the process and being patient!

05/10/2021

Work Your Way Up To A Pull Up!

Pull ups are an excellent way to build up a strong, shapely back. With so many variations, it’s a go to exercise to work those ‘pull muscles’... but what if you can’t do one?

Try this progression and a little patience to work your way up to doing one!

👉🏻katapocalifts.com👈🏻

Photos from KatapocaLifts Health and Fitness's post 05/06/2021

Body recomposition, when we put on muscle while losing fat, can be a tricky thing. Clothes start fitting better, definition starts showing up and yet... the scale barely moved. That number not budging doesn’t mean you’re not making progress! The scale doesn’t know the difference between a pound of muscle and a pound of fat!

Steven’s weight is about a 1/2 Lbs difference between these two photos and yet he’s in desperate need of a belt!

He trains with my 30 minute group class twice a week on Tuesdays and Thursdays and tracks his steps, aiming for around 7,000 a day, and is reaping the benefits of throwing around some weights!

👉🏻KatapocaLifts.com👈🏻

05/01/2021

Full Body Workout!

It’s a perfect day for a little full body workout!!! 💪🏻🤪

Check out this routine to get the heart pumping!

Do 3-4 sets of 10 for each of these:

Key Press
Bent Over Row
Romanian Deadlifts
Pec Flies
Pause Goblet Squats
Tricep Kickbacks
Bicep Curls

👉🏻katapocalifts.com👈🏻

04/30/2021

Post-workout hair, post-workout pump and getting that tortoise shell comin’ in! 🤪 Happy everyone! 💪🏻💪🏻💪🏻

Check out the new website!

👉🏻Katapocalifts.com👈🏻

Photos from KatapocaLifts Health and Fitness's post 04/29/2021

is kickin’ ass and taking names! 6 weeks ago we started training with the goals of getting leaner, stronger and more toned.

Well.... ✅✅ & ✅

We train remotely twice a week for 2 @ 30 minute sessions, she tracks her food staying mindful of what she eats and pushes herself during training (man, she’s gettin strong!)

So proud to have her as a client! ♥️♥️♥️

03/22/2021

How To Increase You Weights!

Struggling to lift a new weight? Try this!

Livestream: Twitch.tv/katapocalypse
Blog: Katapoca-Lifts.weebly.com

03/19/2021

LISS versus HIIT

HIIT (High Intensity Interval Training) versus LISS (low impact steady state), which should you do?

Livestream: Twitch.tv/katapocalypse
Blog: Katapoca-Lifts.weebly.com

03/17/2021

Ordering Out? Make Healthier Choices!

Going out to eat?

Here’s how to make healthier choices!

Livestream: Twitch.tv/katapocalypse
Blog: Katapoca-Lifts.weebly.com

03/13/2021

Go From Never Tracking At All To Hitting Your Macros!

It can be confusing to know where to start when you begin tracking food. Try this step by step guide to go from never tracking at all to acing your macros!

Livestream: Twitch.tv/katapocalypse
Blog: Katapoca-Lifts.weebly.com

03/01/2021

3 Minute Stretch You Can Do At Work!

We spend a lot of time sitting which can lead to cramped muscles and tight limbs. Treat yourself to this quick 3 minute routine you can do while you work!

Join today at 5 PM PST for a 15-30 minute routine on !

Livestream: Twitch.tv/katapocalypse
Blog: Katapoca-Lifts.weebly.com

02/27/2021

Bodyweight Workout!

It’s Saturday! 🥳🥳🥳

That means it’s time for another at-home workout! Try these body weight moves 3-4 times through with 60 second breaks in between!

SAVE THIS for later!

🔹Pause Squat x10
🔹Incline Push Ups x10
🔹Front Foot Elevate Lunge x10 Per Side
🔹Diamond Push Ups x10
🔹Elevated Calf Raises x15
🔹Shoulder Press Push Up x10
🔹Bulgarian Split Squat x10 Per Side
🔹Sumo Crunches x10
🔹Floor Angels x10

Livestream: Twitch.tv/katapocalypse
Blog: Katapoca-Lifts.weebly.com

02/26/2021

How To Grow Specific Muscles!

Struggling to grow specific muscle groups?

Ask yourself these three things:

🔹Am I using that muscle during the exercise?
🔹Can I feel that muscle working during the exercise?
🔹Am I challenging the muscle enough through frequency, intensity or volume?

DM me for custom training to fit your goals and let’s get those muscles to grow!

Livestream: Twitch.tv/katapocalypse
Blog: Katapoca-Lifts.weebly.com

02/23/2021

At Home Hamstring Exercises!

Build up healthy and strong hamstrings with these at home hamstring exercises!

SAVE THIS for ideas for later!

Livestream: Twitch.tv/katapocalypse
Blog: Katapoca-Lifts.weebly.com

02/22/2021

Fix Tou Single Leg RDL!

Single Leg Romanian Deadlifts are pretty complex movements requiring strength and balance. Here are a few common issues with the movement and how to fix them as well as what you can do instead!

Livestream: Twitch.tv/katapocalypse
Blog: Katapoca-Lifts.weebly.com

02/10/2021

Make Almost Any Exercise More Difficult With These Variations!

Getting bored with your routine? Certain movements not challenging anymore? Want to add a little variety to your current program?

Check out these three variations that can be used with almost any exercise! SAVE this for later! 😉

Slide into the DMs to talk about custom programs to get you on track for the spring!

Livestream: Twitch.tv/katapocalypse
Blog: Katapoca-Lifts.weebly.com

02/08/2021

Perfect Your Push Up!

Just like all exercises, push ups are a skill. Improve yours with these tips and form corrections!

Check out today’s streams for a guided full body stretch at 5 PM and an experiment in making Hawaiian BBQ Chicken at 7 PM!

Livestream: Twitch.tv/katapocalypse
Blog: Katapoca-Lifts.weebly.com

Photos from KatapocaLifts Health and Fitness's post 02/05/2021

CLIENT HIGHLIGHT:

This client is down 23# since August and we haven’t turned her life upside down to do it! 😱

To see results she’s been:

🔹 Strength training twice a week! Her strength is sky rocketing and she’s putting on muscle. Biceps, triceps and shoulders are popping all while coming down in weight! 🤩

🔹 Monitoring her step count. We have a goal to hit an average of 6,000 steps a day. That activity goal has done wonders when it comes to weight-loss! 👣

🔹Tracking her calorie intake!Through eating a diet of mostly whole foods and dipping into the occasional fun stuff, she’s maintaining a 1650-1750 calorie average and still seeing the scale move without feeling deprived or hungry! 🥦

Interested in a custom program to help you get on track? Slide into the DMs and let’s chat!

Livestream: Twitch.tv/katapocalypse
Blog: Katapoca-Lifts.weebly.com

02/04/2021

Fix Your Tricep Extension!

Want bigger arms? Make sure you’re targeting the muscles properly! Here are two common mistakes I see with Tricep Extensions and how to fix them!

Don’t forget to SAVE FOR LATER!

Livestream: Twitch.tv/katapocalypse
Blog: Katapoca-Lifts.weebly.com

02/04/2021

I started a new stream on Monday nights and subsequently have started a new blog collection to go along with it!

Each Monday, I cook something new and try to substitute ingredients to make it healthier, less calorie laden and keep it palatable.

This past Monday, I made chicken enchiladas and, while they weren’t knocked it out of the park amazing, they were a good amount of food volume for a good amount of calories (about 710 calories for the entire baking dish pictured!). If you want to check out what I did you can see the blog post here: https://katapoca-lifts.weebly.com/recipes-blog/chicken-enchiladas

Feel free to check out my Monday night stream at 7 PM PST. I cook, we chat. It’s a good time. 😁

Livestream: Twitch.tv/katapocalypse
Blog: Katapoca-Lifts.weebly.com

02/02/2021

Why Do We Yo-Yo Diet?

You know what’s frustrating? 😖 Losing weight and then gaining it back. 😫

Here are a few of the common causes and how to fix it!

Found this helpful? 🤔 Don’t forget to save and share! 😁

Livestream: Twitch.tv/katapocalypse
Blog: Katapoca-Lifts.weebly.com

02/01/2021

Fix Your RDL!

Experiencing low back pain during the Romanian Deadlift? Try this to fix it!

Found this helpful? Don’t forget to save and share!

Livestream: Twitch.tv/katapocalypse
Blog: Katapoca-Lifts.weebly.com

01/19/2021

Consistency is key!

A mediocre program done consistently will get better results than an optimal program done occasionally.

Livestream: Twitch.tv/katapocalypse
Blog: Katapoca-Lifts.weebly.com

01/14/2021

Crushing PRs!

Danielle Goeders and I have been working together remotely since August and she seeing results! She’s down 20# and seeing strength PRs. Just 1 month ago she was PRing the weight she’s now repping!

She’s staying fit through the Pandemic with:

✅ 2 Training Sessions A Week
✅ Hitting Her Target Of 6,000 Steps a Day On Average
✅ Balancing Her Diet With Healthy Foods and A Little Bit of the Fun Stuff!

Livestream: Twitch.tv/katapocalypse
Blog: Katapoca-Lifts.weebly.com

01/12/2021

UPDATE POST And How To Adjust To Meet Your Goals!

FOLLOW UP POST:

I did a post on my process and weekly goals for leaning out last week. Here’s what happened:

Steps ✅
Training ✅
Diet 🤷🏻‍♀️

Just because I didn’t nail it this week doesn’t mean I wasn’t successful. Watch to see how I’m adjusting.

And if your up for it, check out my stretching livestream today at 5 PM PST!

Livestream: Twitch.tv/katapocalypse
Training: Patreon.com/katapocalypse
Blog: Katapoca-Lifts.weebly.com

01/11/2021

Get Moving Today With This Quick Bodyweight Workout!

Success starts with treating your body right. Why not start with exercise?

Try this quick full body routine!

Incline Push Ups x 10
Incline Cross Mountain Climbers x 20
Bodyweight Squats x 10
Bench Dips x 10
Static Lunges x 10 Per side

You can also find more resources here:

Livestream: Twitch.tv/katapocalypse
Training: Patreon.com/katapocalypse
Blog: Katapoca-Lifts.weebly.com

01/07/2021

Trim Calories Without Tracking!

Tracking isn’t for everyone. Here are three quick tips to cut calories without tracking!

Need help?

Slide into those DMs 📨 and we can chat about creating a customized, tailored program to suit your needs! 😄

Livestream: Twitch.tv/katapocalypse
Training: Patreon.com/katapocalypse
Blog: Learntobelean.weebly.com

01/04/2021

How to Lose Weight!

With New Years, come New Goals! I’m planning on dropping a little weight and wanted to outline exactly how I’m going to do it along the way. Here, I’m laying out the game plan that helps me and my clients achieve success!

Need help?

Slide into those DMs 📨 and we can chat about creating a customized, tailored program to suit your needs! 😄

Livestream: Twitch.tv/katapocalypse
Training: Patreon.com/katapocalypse
Blog: Learntobelean.weebly.com

01/03/2021

Full Body Resistance Band Workout!

No weights? No problem. Check out this full body resistance band routine you can do in the comfort of your own home:

Chest Pull Aparts x 10
Squat Thrusters x 10
Seated Row x 10
Romanian Deadlift x 10
Calf Raises x 10

Interested in personal training? Message for details on a custom program tailored for your specific goals, whether it’s to lose weight, get stronger or fix aches and pains.

Or you can check out my Patreon for weekly updated programs and videos designed to help you get fit and stronger in as little as 30 minutes twice a week!

Livestream: Twitch.tv/katapocalypse
Training: Patreon.com/katapocalypse
Blog: Learntobelean.weebly.com

Photos from KatapocaLifts Health and Fitness's post 01/01/2021

Lucy Farley and I have been working together for a year and she’s made incredible gains! It’s been a process, but she’s learn to love it while enjoying her progress.

Through training and strengthening the right muscles, we’ve:

💥 kicked the low back pain to the curb, reduced shoulder pain and knocked off knee pain
👖 watched her drop two clothing sizes
🏋️‍♀️ she’s PRd in every lift!

Thanks to training, she’s:

🤿 had the confidence to do things like scuba diving
🍔 had the drive to make changes in her diet leading to more energy
🏋️‍♀️ had the fortitude to push herself even when she’s not feeling it
💪🏻 seeing muscle definition all over!

She:
💥 lifts 5 times a week
💥 walks for about 45 minutes each day
💥has worked her calories up from 1200 to 1400-1500

The scale says she’s down 9 lbs from where we started and she has completely transformed her body!

She stronger than ever, has more confidence, and less injuries.

Happy One Year Anniversary, Lucy! I can’t wait to see what you do in the next! 😍♥️🎉

Don’t know where to start? Check out these resources:

Livestream: Twitch.tv/katapocalypse
Training: Patreon.com/katapocalypse
Blog: Learntobelean.weebly.com

Photos from KatapocaLifts Health and Fitness's post 12/30/2020

It almost time to set those 🎉‘New Year, New Me’🎉 goals.

Here’s how to create an attainable, SMART goal to get you on track for success! 🏋️‍♀️

Struggling to make a goal and stick to it? 🤔

Slide into those DMs 📨 and we can chat about creating a customized, tailored program to suit your needs! 😄

Livestream: Twitch.tv/katapocalypse
Training: Patreon.com/katapocalypse
Blog: Learntobelean.weebly.com

12/28/2020

Diet is key. This client and I have been working together since August and we’ve only made small adjustments along the way.

Through tracking we’ve been able to adjust her protein sources, shifting away from protein shakes to real food, she’s discovering new recipes, ways to customize traditional snacks to fit her goals and has learned to listen to her body and it’s paying off dividends.

She’s down 32 lbs and she’s:

⚡️She’s got more energy.
🏋️‍♀️She’s getting stronger.
👖Her clothes are fitting better.
🍬 And she still enjoys occasional treats.

Shifting to a diet comprised of real food most of the time leaves her feeling satisfied with her diet (no feeling hangry) and is stoked about her progress!

For one on one personal training slide into those DMs!

Livestream: Twitch.tv/katapocalypse
Training: Patreon.com/katapocalypse
Blog: Learntobelean.weebly.com

Videos (show all)

Joy shows up, kicks ass and takes names 3x a week. She's down 30#, lifts well over her bodyweight in squats and deadlift...
Work Your Way Up To A Pull Up!
Full Body Workout!
How To Increase You Weights!
LISS versus HIIT
Ordering Out? Make Healthier Choices!
Go From Never Tracking At All To Hitting Your Macros!
3 Minute Stretch You Can Do At Work!
Bodyweight Workout!
How To Grow Specific Muscles!
At Home Hamstring Exercises!
Fix Tou Single Leg RDL!

Location

Category

Telephone

Address

Long Beach, CA
90804

Opening Hours

Monday 7am - 7pm
Tuesday 7am - 7pm
Wednesday 7am - 7pm
Thursday 7am - 7pm
Friday 7am - 7pm

Other Personal Trainers in Long Beach (show all)
Naples Fitness Naples Fitness
5538 E 2nd Street
Long Beach, 90803

www.naplesfitnessstudio.com

Level 9 Fitness - Long Beach CA Level 9 Fitness - Long Beach CA
Long Beach, 90803

Level 9 Personal Training http://www.level9personaltraining.com SERVICES: - 1 on 1 Personal Trai

Warrior Up Fitness Warrior Up Fitness
Long Beach
Long Beach

I coach exercise and a healthy diet and I motivate you to focus on results.

Better Body By Bk, LLC. Better Body By Bk, LLC.
1500 E. Carson Street
Long Beach, 90803

We help real people achieve their body goals through hard work and consistency.

Planet Fitness Planet Fitness
5400 Cherry Avenue
Long Beach, 90805

Bodyflex Personal Training & Nutrition Bodyflex Personal Training & Nutrition
3408 E Broadway, Ste A
Long Beach, 90803

Bodyflex is a unique multi room loft style training space. All clients are trained in their own full

Fuelmyrun Fuelmyrun
Long Beach

Training Plans & Marketing from Coach Michelle

DS Athletics DS Athletics
3200 E 59th Street
Long Beach, 90805

Specialty personal trainer, focused on helping people establish realistic goals and accomplish them

Health, Wellness and Nutrition Health, Wellness and Nutrition
Long Beach Freeway
Long Beach, 90810

F45 Training Downtown Long Beach F45 Training Downtown Long Beach
270 W. 3rd Street
Long Beach, 90802

Team Training | Life Changing We are in the DOWNTOWN LONG BEACH area! Functional HIIT Workout Program

Your Brain, The Engine to Your Body Book Your Brain, The Engine to Your Body Book
Long Beach

In Your Brain, The Software of Your Body, A Fitness Trainer's Guide to Brain Health, Tracy brings

Sherri B Fit Fitness Sherri B Fit Fitness
Long Beach

Group and private training. Whether you are looking for functional fitness for everyday life, want t