Defiant Fitness

2025 was a year of growth for Team Defiant

We found community.

We found strength through being broken.

This team is about more than PRs and platforms.

It's about people that'll be with you through the highs and the lows. That'll help you lift what's heavy when you can't do it alone.

I'm so proud of each and every one of you and what you've done this year.

2025 tried to break you. In 2026 you will rise with a team cheering you on.

The records and PRs are fun. The people you meet along the way make it worth it.

Defy expectations. Defy your limits. Stay Defiant 🖤

Let's do this 👊🏼

Looking for ways to improve your shoulder health? Check out my Instagram post (and give me a follow while you're there)!

Feel free to message me with any questions!

Unfortunately a hallmark of modern culture is being hunched forward which takes our shoulders out of their optimal position. We’re always hunched over driving, working at a computer, or posting on Instagram 💁🏻‍♀️⁣ ⁣ Here are some simple mobility exercises you can do to strengthen your shoulders and get them moving more efficiently! 💪🏼⁣ ⁣ 1️⃣ Banded ITYW⁣ 2️⃣ Face pull⁣ 3️⃣ Cuban press⁣ 4️⃣ Shoulder pass through⁣ 5️⃣ Prone ITYW⁣ 6️⃣ Blackburn’s⁣ ⁣ For all of these exercises remember to keep your shoulder blades pulled back and down (don’t shrug). 🤷🏻‍♀️⁣ ⁣ Try these at home or at the gym before your next upper body day! 💪🏼

We all know warming up is an important part of any athletic endeavor, but do you know why? Or how to do it properly? 🤔

➡️ Why: Warming up has been shown to prepare athletes (yes this includes the average gym-goer) both physically and mentally for what they're about to do and helps to prevent injuries and enhance performance. 🏋🏻‍♀️

➡️ How: In order to physically prepare for a training session, remember to RAMP.

Raise: increase body temperature, blood flow, and heart rate. 💓 I like to do dynamic range of motion exercises including a quick yoga flow, runners kicks, and some dynamic stretches to get everything loosened up.

Activate and Mobilize: activate muscles that will be used and mobilize key joints. This is where I like to do some bodyweight movements and band work. For a bench workout I might do banded facepulls, banded lat pulldowns, and some shoulder mobility drills. 💪🏼For squats I do bodyweight squats and banded side steps. What you do during this phase will be dependent upon the workout you're doing and your specific goals and weaknesses.

Potentiate: prime the main movement of the workout and increase intensity. This is where the workout gets more specific. At this point I start using an empty bar to squat, bench, or deadlift and gradually increase the weight on the bar until I'm at my top weight for the day. 💯

A good warmup using the RAMP protocol will not only prepare you physically and mentally for your training session but it will also reduce your risk of injury and may even lead to better performance during your workout! 💪🏼🔥

I haven't always loved being active.

My sister and I grew up playing sports, dancing, and being outside a lot but it was never a priority for us when we were young. I played sports throughout high school because it was fun for me. 🥎🏐🏀 Then college happened and I had other priorities. I worked out very sporadically but it always felt like a chore - something I had to do in order to not gain weight.

But life happens and I did gain weight. This wasn't the end of the world. I still loved my life, my body, and my hobbies but I was aware that I should be doing something more for my health. I started working out regularly during grad school when I joined the Y and discovered how much I liked Turbokick! Cardio I could do while dancing and throwing punches?! Hell yeah, sign me up! 🥊 From there I started doing some of the strength training group classes and found I really liked them. And I liked getting stronger. I was still intimidated by the weight room though. The "bro" space that I thought I didn't belong in.

One day, after months of following powerlifters on YouTube and wanting to try it, I asked my then-boyfriend (now husband 😊) to show me around the weight room. He did and I fell in love. 💪🏼🏋🏻‍♀️

I don't want to be dramatic here, but the barbell saved me. Not only did I lose weight and get healthier in the process but more importantly, I found an enormous amount of self-confidence. When I look in the mirror now I rarely see any perceived flaws (although we all have bad days). I see legs that can squat 225 pounds and arms that can bench 150 pounds. I see an amazing body that allows me to do something that I love to do. Getting stronger physically helped me get stronger mentally.

And I want that for you. I want you to love what you see in the mirror. And let me tell you, you don't have to lose weight to find that love. 💕

Hi there! My name's Katherine and I'm the founder of Defiant Fitness. Whether competitors or average gym-goers, my goal is to coach others so that they can become their strongest selves. I firmly believe that every woman deserves to take up space, especially in a weight room. Shoot me a message if you want to get started or if you want access to my free trial week of training!