Back With A New Look & New Content

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It has not been my intention to be away so long but it has been for all the right reasons! I am a new fur-mommy to our new fur-baby ‘Avery’ (14 weeks old, mini Australian Shepherd). We are in full potty training, no chewing/biting/barking, pick up all the rugs, hide the trash mode with this little love bug. It has been absolute bliss!! (Be on the lookout for Avery in the 2018 Puppy Bowl!)

In addition to Miss Avery, I have started working with several new clients and if you work with me you know, my undivided attention is always given to those in front of me. My passion is to take you to the next level, to challenge YOU to challenge your own boundaries, and to guide your nutrition choices for a healthier and happier lifestyle.

Some of my newest clients are training for summer bodies, weddings, long term weight-loss, post natal weight loss, half marathon training, and more! It all starts with a goal. When a goal is determined, a road to that goal is constructed. The road is often rough, but when you can picture that goal at the end you are more likely to stay on course and persevere. Without a goal and clear-cut road to get there, it is too easy to veer off course or prioritize other things in front of what you want. My job is to paint the picture, construct the road, keep you on course and help you overcome obstacles. It all starts with a goal.

What are you working toward this summer? Please email if you would like help with setting or achieving a certain goal (no purchase necessary and it does not need to be fitness related).

I have also been busy in the kitchen working on new recipes for meal prep, summer dinners, healthy on-the-go snacks, sugarless/minimal sugar summer drinks and more!

In the upcoming days I will be posting new articles on the following topics:

  • Juice Cleanses
  • Summer Poke – my favorite recipe
  • Swimsuit Booty – avoid pancake butt with exercises for home and gym workouts
  • If You’re Not Prepped, You’re Not Prepared Part 2 – new recipes
  • Bands Only Home Workout
  • Low-Sugar Spicy Margs for Summer

Thank you for the continued interest and support! Follow me on Instagram for new post notifications – @Katetownfit


Exercise Spotlight: Renegade Rows

The list of exercises for effective core training is ever-growing. Sit-ups and crunches are out, planks are in. Traditional core exercises are losing popularity as we learn more about core strength and proper ways to challenge the core. (See: Let’s Get To “The CORE”)

The Renegade Row has recently grown in popularity. I love this core exercise! A renegade row challenges you to hold a high-plank position while performing a dumbbell single arm row.

Here’s how to do it:

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  • Set up a dumbbell directly under your shoulder on one side.
  • Assume a push-up position with your hand grasping the dumbbell instead of flat on the ground. Position your feet shoulder-width apart.
  • Tighten your core, and keep your back flat and hips square to the ground.
  • Pick up the right dumbbell and row it to your side. (You should control/not allow hip shifting from side to side while rowing the dumbbell)
  • Slowly lower the dumbbell and repeat.
  • Perform a set of 10-20 reps. Switch sides.

Seems simple enough, right? Well, appearances can deceive. Your core has to do some serious work to enable you to perform the Renegade Row correctly.

To perform the exercise properly in the plank position with your hips level and square to the ground, your core muscles work to keep you in the exact same position as when the dumbbell is on the ground—but now you only have one arm for support. In addition, it also works anti-rotation, meaning your core muscles prevent your torso from rotating (your hips from shifting side to side).

Of course, as you would with any other exercise, it’s important to gradually increase the weight. You might be able to use a reasonably heavy weight for the row, but if your form isn’t clean holding the plank and controlling hip movement, use a lighter weight.

Enjoy this fantastic core exercise and stay tuned for my next Exercise Spotlight!