Katie Prendergast

Fitness Coach. Passionate about travel, adventure, good food, and craft beer.

[Katie Prendergast @KPxFITNESS]

@stickermule Unsubscribed and won’t be buying from these jokers again 🤷‍♀️

[Katie Prendergast @KPxFITNESS]

𝗪𝗵𝗮𝘁 𝗱𝗼𝗲𝘀 𝗙𝗜𝗧𝗡𝗘𝗦𝗦 𝗺𝗲𝗮𝗻 𝘁𝗼 𝘆𝗼𝘂?
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𝘍𝘪𝘵𝘯𝘦𝘴𝘴 is literally "the condition of being physically fit and healthy." But that can mean different things to different people.
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To me, fitness means having the ability to take… https://t.co/sUf83TMzJq

[Katie Prendergast @KPxFITNESS]

𝑵𝒖𝒕𝒓𝒊𝒕𝒊𝒐𝒏 𝑴𝒚𝒕𝒉 𝑩𝒖𝒔𝒕𝒊𝒏𝒈 by @kpxfitness
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People like to make eating scary, and I just don't get it. Food is good. It's tasty and it keeps you alive.
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Take protein, for instance. The word protein comes from the Greek… https://t.co/OmL6HhKwgM

[Katie Prendergast @KPxFITNESS]

🅵🅴🅰🆃🆄🆁🅴 🅵🆁🅸🅳🅰🆈
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Shout out to KPx athlete Courtney H. for absolutely rocking her training program these past six months!
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Courtney came to me after several rounds of PT to strengthen her entire body and get back to… https://t.co/8DBXxShJI3

[Katie Prendergast @KPxFITNESS]

My answer to Are deadlifts necessary for hypertrophy? What are some appropriate substitutes? https://t.co/CdeOfVzbSZ

[Katie Prendergast @KPxFITNESS]

My answer to Why is the gym so full of skinny people that do not appear to need to lose weight? https://t.co/9Q0ZQJKWxi

[Katie Prendergast @KPxFITNESS]

𝗦𝗵𝗼𝘂𝗹𝗱 𝗬𝗼𝘂 𝗕𝗲 𝗦𝗼𝗿𝗲 𝗔𝗳𝘁𝗲𝗿 𝗬𝗼𝘂𝗿 𝗪𝗼𝗿𝗸𝗼𝘂𝘁𝘀? by @kpxfitness
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A LOT of people make the mistake of chasing muscle soreness as their workout goal. Soreness means you got a good workout, right?
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Well... not… https://t.co/7OYdeL119q

[Katie Prendergast @KPxFITNESS]

My answer to What weightlifting exercises should a woman do as a beginner at the gym? I lost 40 lbs fast so now I'd like to firm up and tone up. https://t.co/2G5cp0N9wK

[Katie Prendergast @KPxFITNESS]

FIT TIP: Stop eating the calories you burn exercising! Cardio machines estimate cal's burned based on ht, wt, age (if you enter ur info). The accuracy isn't great; it’s an estimate. If ur goal is fat loss, you're taking 1 step forward, 2 steps back when u eat back those cal's

[Katie Prendergast @KPxFITNESS]

FIT TIP: The time you eat food doesn't matter. Carbs after 8 pm? Go for it. As long as you're not overeating calories throughout the day, food timing is fairly inconsequential. #fitness #fatloss

[Katie Prendergast @KPxFITNESS]

FIT TIP: No certain food makes you gain weight or body fat, no matter how unhealthy the food.𝘛𝘩𝘦 𝘰𝘯𝘭𝘺 𝘳𝘦𝘢𝘴𝘰𝘯 𝘺𝘰𝘶 𝘨𝘢𝘪𝘯 𝘸𝘦𝘪𝘨𝘩𝘵 𝘪𝘴 𝘦𝘢𝘵𝘪𝘯𝘨 𝘵𝘰𝘰 𝘮𝘢𝘯𝘺 𝘤𝘢𝘭𝘰𝘳𝘪𝘦𝘴. Bread, fruit, ice cream etc don't make you fat. Eating too much food does.

[Katie Prendergast @KPxFITNESS]

FIT TIP: Lifting weights doesn't make you bulky.

How to bulk up:
1 Lift heavy-ass weights, then lift moderate weights for a lot of reps
2 Eat more protein and calories than you need for weight maintenance
3 Repeat for about 5 years

#Fitness #StrengthTraining #PersonalTrainer

[Katie Prendergast @KPxFITNESS]

FIT TIP: "Muscle confusion" isn't a thing. Your muscles can't get confused.
Instead of constantly changing your workouts, you need ᴘʀᴏɢʀᴇssɪᴠᴇ ᴏᴠᴇʀʟᴏᴀᴅ. That means +1 rep, +1 set, or +weight on each exercise. THAT is how you get stronger, fitter, leaner #fitnesstips

[Katie Prendergast @KPxFITNESS]

Cardio v Weights 4 Fat Loss?
Cardio is ok. It burns calories, but you reach a point of diminishing returns as ur body gets more efficient at running.
Weightlifting is better. It revs your metabolism 24-48 hrs post-workout, increases beneficial hormones, preserves lean muscle

[Katie Prendergast @KPxFITNESS]

FIT TIP: Fun fact, your weight can fluctuate up to 5 pounds a day! This fluctuation can be caused by a number of factors, including the foods you eat, salt intake, fluids you drink, and even hormonal changes. So, don’t be married to your scale as the only indicator of progress.

[Katie Prendergast @KPxFITNESS]

𝗛𝗢𝗪 𝗧𝗢: 𝗛𝗜𝗣 𝗛𝗜𝗡𝗚𝗘 (𝗮𝗸𝗮, 𝗱𝗲𝗮𝗱𝗹𝗶𝗳𝘁) by @KPxFitness
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The hip hinge is the single most under-appreciated and under-developed exercise you should be doing in the gym. Here’s how to do it correctly.
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Grab a stick. A lot… https://t.co/tfu3UY8Wsa

[Katie Prendergast @KPxFITNESS]

FIT TIP: Exercise is no exception to the rule "too much of a good thing can be bad."
If ur motivation is low, ur sore days after a workout, ur sleep/hunger signals are all over the place - you're not recovering enough. Plan rest days into your routine so you come back stronger.

[Katie Prendergast @KPxFITNESS]

This is amazing #WomenWhoLift

[Tony Gentilcore @tonygentilcore1]

One of my clients was outside doing her farmer carries when a mother walked passed with her two young daughters.

The woman says to my client: “thanks for being a role model for strength.”

Right on!

[Katie Prendergast @KPxFITNESS]

FIT TIP: The most under-rated supplement in the world is... SLEEP.
Getting 7+ hours of shut eye optimizes your hormones, increases strength gains, helps build lean muscles, and makes it easier to lean out.
Do you get enough sleep? #fitness #sleep

[Katie Prendergast @KPxFITNESS]

TIP OF THE DAY: Eat, drink, be merry. One day of BBQ’s and beers won’t ruin your progress. Enjoy it 🇺🇸 🎉 #4thofjuly2019