Kat Vera

Personal Trainer & Integrative Health Coach

[Kat Vera @keepgoingkat]

If you aren’t growing, check the soil.

[Kat Vera @keepgoingkat]

@its_The_Dr On a plane coming home from South Carolina

[Kat Vera @keepgoingkat]

If you are going through the motions you are still in motion.

[Kat Vera @keepgoingkat]

If I've lost myself in motherhood then I don't want to be found.

I'm lost in her sweet smell.
I'm lost in her little hands.
I'm lost in her little coos.

Don't come find me, I don't want to be found.

[Kat Vera @keepgoingkat]

I don’t work out to look good in a bikini.

I exercise to be able to:

Squat = sit down on the toilet when I’m old.
Walk = vitality and longevity when I’m old.
Hip hinge = pick something up when I’m old.

The benefits of exercise go so much further than just aesthetics.

[Kat Vera @keepgoingkat]

Did you know…

According to a 2019 study by Duke University researchers, pregnancy is energetically equivalent to running a marathon every day for 40 weeks.

The study found that pregnant women can reach 2.5 times their resting metabolic rate.

[Kat Vera @keepgoingkat]

The best diet?

Whatever diet you feel you can maintain the longest and will fit the most seamlessly in with your life.

[Kat Vera @keepgoingkat]

Fat loss only happens when you are in a caloric deficit.

It doesn’t matter how many fricken açaí bowls or green juices you consume.

If you are eating a surplus of calories you will gain. If you eat in a slight deficit you will lose.

[Kat Vera @keepgoingkat]

Every diet does the same thing. Create a deficit.

Whole30 - cuts the processed food, creating a deficit.

Keto- cuts the carbs, creating a deficit.

Weight Watchers- high point foods are high calorie. Low-point foods are low calorie, creating a deficit.

Want to lose? Deficit.

[Kat Vera @keepgoingkat]

Stop focusing on your results.

Focus on your habits.
Focus on your routines.
Focus on your environment.

What you do daily creates your results. You have to shift your habits to reflect the results you want.

[Kat Vera @keepgoingkat]

If you see someone with the results you want, emulate their habits.

Don't compare your progress. Compare your process.

The results you want are in the work you are avoiding.

[Kat Vera @keepgoingkat]

Think of your body like a bank account

Are you making more deposits than withdrawals? Are you straight taxing yourself?

The more deposits you can make towards your health each day the better you are going to feel.

[Kat Vera @keepgoingkat]

Instead of focusing on the weight you need to lose.

Focus on the life you gain.

Exercising at a moderate to rigorous level for a total of 1.5-3hrs per week can decrease your mortality by 35%-42%.

[Kat Vera @keepgoingkat]

Want to see progress in your fitness routine?

-Take rest days seriously.
-Follow a program consistently.
-Don't rely on motivation.
-Get your steps in daily.
-Eat an adequate amount of protein.
-Load up on veggies.
-Stay hydrated.

[Kat Vera @keepgoingkat]

You are allowed to want to lose body fat, change your physique, and have aesthetic goals. Don’t let the “body positivity” movement make you feel bad for having goals.

[Kat Vera @keepgoingkat]

Is a sourdough loaf really baked if you can’t post it on @instagram ? #instagramdown

[Kat Vera @keepgoingkat]

When you surround yourself with women who say positive things about you when you aren’t in the room, challenge you to be better, and hold you accountable to your goals….

Growth 📈

[Kat Vera @keepgoingkat]

What if you committed to a fitness and healthy eating routine regardless of the outcome?

* not to be smaller
* not to fit in to old jeans
* not because you feel insecure

Just because you deserve to be well taken care of.

[Kat Vera @keepgoingkat]

A fresh start is always an option! (No matter how the last couple of weeks went.)

Show up for yourself today in any way that you can.

That can simply be:

Increased water, protein, or movement.

Small actions towards your goal add up really big over time.

[Kat Vera @keepgoingkat]

The weight loss industry bogarts exercise.

Exercise is an essential part of your overall health. It's not just for losing weight.

Movement is an essential component of a healthy lifestyle, regardless of the outcome.

[Kat Vera @keepgoingkat]

Green flags in fitness programs

- Repetition of movements
- Focuses on strength building
- Discourages excessive cardio
- Promotes balance over quick fixes
- Not affiliated with supplements
- Facilitated by a certified instructor
- Encourages progressive overload