Katie Monks Health And Fitness

Progression is progression no matter how small the steps are, or how long it takes! Never say I'll start tomorrow, make the small changes today!
You've got this!
Xx

PUSH YOURSELF TO THE LIMIT TODAY!

Here is an abdominal workout that I created with a little help of some beautiful friends of mine!
Try doing this everyday! 15 minutes everyday isn't a lot now is it ;)
ENJOY!
... Xx
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Loaded Yogurt!
38g Protein Low Sugar Perfect Late night Snack or post workout treat!
... Greek Yogurt Blue Agave Syrup 1 Nectarine Chia Seeds Handful of Almonds Sprinkle of Rolled Oats
ENJOY!
Xx
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15 MINUTE ABDOMINAL HIIT GO!
5 Exercises 40 seconds on, 20 seconds rest Repeat x3 or be a rebel and do x4 (or work up to it)
... Crunches on a Ball - 40 secs on, 20 secs rest Side Plank Dips - 20 secs each side, 20 secs rest Plank with alternating superman 40 secs on, 20 secs rest Mountain Climbers GO! GO! GO! - 40 secs on, 20 secs rest Plank - 40 secs on, 20 secs rest
REPEAT!
Remember Abs are 80% Diet, 20% Exercise! So fuel your Abs with plenty of protein post workout and drink lots of water!
VIDEO TO FOLLOW!
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"The only thing that stands between you and your dreams is YOU"
Get out there and make this day count!
Xx

Hey Guys!
Here is my little blog about Spirulina, Give it a little read if your bored!
xx

Spirulina!
What is it you ask? So many health blogs and health companies swear by the health benefits of Spiralina. Well after walking into GNC and thinking why am i spending my money on this when really i don't know what it does!
... With anything health wise the key is to really research what you re about to buy and if it would be any good for your body and lifestyle!
• Spirulina is a natural detox for the body due to its high concentration of chlorophyll (which is one of natures most powerful detoxifying agents) Its also very good for people undergoing radiotherapy. • Helps improve the digestive system • It reduces inflammation and eases PMS symptoms • Spirulina assists in maintaining eye health • Spirulina is very high in bio-available iron, making it beneficial to those with anemia or pregnancy, with reduced risk of constipation • Spirulina is a good source of vitamins B-1(thiamine), B-2 (riboflavin), B-3(nicotinamide), B-6 (pyridoxine), B-9 (folic acid), B-12 (cobalamin), vitamin E, and vitamin K1 and K2 • It is also a source of potassium, chromium, copper, magnesium, manganese, phosphorus, selenium, and zinc • It has four times the antioxidant ability of blueberries • Spirulina is an goodsource of protein: gram per gram more so than beef, poultry, fish, and soybeans
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So I've just red a really interesting article regarding 6 meals vs 3 meals a day!
I have always been a little picker who has eaten more frequently than 3 meals a day. It would probably be more like 6.
I have also always been under the impression that the reason behind eating 6 small meals a day was so that your metabolism would constantly have something to contend with meaning that it stayed active all day long!
... Well....
1) When you eat a meal, your body does have to burn extra calories just to process that meal. So, the theory is that if you eat all day long with small meals, your body is constantly burning extra calories and your metabolism is firing at optimal capacity, right? Well, that’s not true. Whether you eat 2000 calories spread out throughout the day, or 2000 calories in a small window, your body will burn the same number of calories processing the food. So, the whole “keep your metabolism firing at optimum capacity by always eating” sounds good in principle, but reality tells a different story.
2) When you eat smaller meals, you’re less likely to overeat during your regular meals. I can definitely see some truth here, especially for people who struggle with portion control or don’t know how much food they should be eating. However, once you educate yourself and take control of your eating, I would argue most people find that eating six times a day is very prohibitive and requires a lot of effort. Along with that, because you’re eating six small meals, I’d argue that you probably never feel “full,” and you might be MORE likely to eat extra calories during each snack.
Although grounded in seemingly logical principles, the “six meals a day” doesn’t work for the reason you think it would (#1), and really only works for people who struggle with portion control (#2).
VERY INTERESTING!!
xx
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APOLOGIES FOR THE LACK OF POSTS!
Im currently working on a cruise ship and as you can imagine, its very hard to gain access to the internet!
But I'm back and more ready than ever!
... Lets have fun people!
Empower! Be Empowered!
Remember Fitness isn't a goal its a life ambition!
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It's all about moderation guys! But I saw this picture and wanted to share it with you! Remember you only have one chance! Enjoy it! Most of all be happy!

Stretching!
The most common neglected part of a workout!
In order to diminish lactic acid you need to stretch out those muscles in order to give them the best chance of feeling less fatigued/stuff the next day!
... Stretching is key, in order for muscles to grow they need to be stretched and ever so slightly torn in order for stronger, denser muscle mass to re grow!
^^ (see picture) she clearly stretched after every workout! Still going strong!^^
Katie x
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Guys! Give it a try for a month! I promise you will not be disappointed!
Maybe try adding it to your green tea if you can't drink it on it's own!
... So many health benefits, acts as a detox and also flushes out bad toxins!
Katie x
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Wow! I've literally never ached so much ever but in all of the right places!I told Katie my targets and she has provided a tailor made work out specific to exactly what I asked for. Inspirational and motivational. Thank you Katie!