Keep Going Kat

This episode serves up real talk. Kat breaks down the difference between those who follow through and make the change and those who fall short.

Falling "off track" can create a whole guilt spiral that can lead to even more time off. In this episode Kat discusses where you should focus on keep yourself on track and how to ditch the yo-yo dieting process. Train with Kat: HTTP://keepgoingkat.com/90day

Today's podcast is all about closing the gap between what you say you will do and what you actually do. Kat covers the benefits of morning workouts and how to make it happen. Train with Kat: HTTP://keepgoingkat.com/90day

This episode covers how to bring more joy into your life using the perfect day exercise. Audit your day and bring more of what you love into your life. Kat teaches the bare minimum non-negotiable technique to help you fit in the things you love. Learn how to make more progress doing less.

I'M BACK BABY! The KGK podcast is back. This episode is covering the three questions you should ask yourself in the new year or prior to starting a new fitness routine. The all or nothing, crazy restrictive diets tend to set you up to feel like a failure. But trust me boo thang, it's not YOU, it's them. Start your fitness journey on the right foot by asking yourself these questions. Apply to train with me>>>

Inner Voice Training by Kat Maisano

Q&A - Rest Days, Food Mentality, Self Love & Motivation by Kat Maisano

Apply to transform: http://keepgoingkat.com/applytotransform

Your Hack For The Holidays, How to stay on track during the holidays by Kat Maisano

Sponsored by: http://keepgoingkat.com/flc YOUR OBSESSION WITH THE SCALE IS KILLING YOUR PROGRESS ⁣⁣ When it comes to starting a new weightloss journey the #1 thing you can do is STOP STRESSING ABOUT WHAT THE SCALE SAYS.⁣⁣ ⁣⁣ I know this may sound counterintuitive when most diet and fitness programs put their focus on that number going down. When in reality you can do major change to your body composition without seeing a significant weight change.⁣⁣ ⁣⁣ Your weight can fluctuate immensely overnight just with a few factors. This does NOT mean you gained weight over night. I have had clients lose several dress sizes without the scale budging at all.⁣⁣ ⁣⁣ Take it day by day and focus on challenging yourself athletically and consuming a balanced diet. Stay off the scale and remove the deadlines from your body.⁣⁣ ⁣⁣ Fitness myth: Muscle weighs more than fat⁣⁣ ⁣⁣FALSE. ⁣⁣ ⁣⁣ ‍♀️A pound is a pound is a pound—unless you’re defying the laws of physics. No substance weighs more then another one unless it actually weighs more.⁣⁣ ⁣⁣ Muscle doesn’t weigh more that fat (1lb=1lbs) The more muscle you have, the more fat your body will burn because it is active tissue. The difference is that fat is bulkier than muscle tissue and takes up more space under the skin.⁣⁣ ⁣⁣ SCALE PSA: ⁣⁣ Before you weigh yourself and have a freak or party!! I want to remind you that the scale is a dirty liar and doesn’t always reflect progress. ⁣⁣ Your weight can fluctuate/ go up/ down because of a number of different elements.⁣ ⁣ This is why I highly recommend taking measurements and photos at the beginning. ⁣ GIRL-- the scale doesn't tell the full story. I have had clients not lose a pound for weeks and have dress sizes fall off.⁣⁣ Ask yourself-- Do I feel better when I eat better? Do I feel better when I exercise? Do I feel better when I am hydrated?⁣⁣ If the answer is YES to any of this...WHY SHOULD THE MEASUREMENT OF YOUR MASS VS. THE WEIGHT OF GRAVITY MATTER?!⁣⁣ ⁣⁣ If the only reason you are making changes to your lifestyle is to lose weight on the scale you will be frustrated.⁣

MOM GUILT. How to avoid motherhood burnout. by Kat Maisano

Sponsored by: The 4 Week Fat Loss Challenge https://keepgoingkat.thinkific.com/courses/fatlosschallenge

Sponsored by: The 4 Week Fat Loss Challenge http://keepgoingkat.com/flc

Join the 4 Week Fat Loss Challenge: http://keepgoingkat.com/flc

Losing 65lbs. Power Promise and Being an example to my kids. by Kat Maisano

I think it's rare for anyone to feel motivated to do a workout at the butt crack of dawn. Don't rely on motivation, find a way to be consistent. My tips for creating consistency. Train with me: http://keepgoingkat.com/apply

We have all had the old friend from high school slide in to our DMs with the super vague " Hey Hun, have you heard of ______". This is my take on the MLM "health coach" boom and why I find it dangerous.

Join the 4 Week Fat Loss Challenge: https://keepgoingkat.thinkific.com/courses/fatlosschallenge

KNOW YOUR WHY No, I don’t mean to “lose 20lbs for Spring Break”. Dig deep. What is the real reason you want to get healthy? I “why” is being a Mom. I grew up with a Mother who was severely overweight. This led her to have extreme health issues. I decided when I became a Mom I wanted to be the healthiest I could for my son. This reason keeps me going even on the days I don’t want to. Knowing your “why” is a crucial first step. On the days you don’t feel like it, having a solid “why” will carry you through. 2. CREATE ACTIONABLE GOALS Instead of creating goals like “lose 20lbs for Spring Break”, make actionable goals. A goal like “3-5 workouts each week until May” will get you much farther than a goal that focuses on your weight. A goal without a plan is just a wish. If you want to be successful create a plan. Even a simple outline works. Get a journal and dedicate it to said goal. Use it to write monthly goals, jot down references and keep track of progress. 3. TRACK YOUR PROGRESS. Whatever your goal may be track your progress along the way. Ever hear the saying "Once you see results it becomes an addiction? ". Write down your progress so you can see the changes happening. Progress pictures are a wonderful way to track fitness progress. It can be so motivating seeing the changes start to happen. 4. GET ACCOUNTABILITY The thing I find most people are missing in their fitness regimen is accountability. Without someone to check in with, it can be easy to get off track. Tell people about your goals. The more the better. This will help you create a community to support you in your goals. Accountability is the key to success. Tell everyone about your plan and how you plan to achieve your goal. Once you talk the talk you are more likely to feel the need to walk the walk. 5. GIVE YOURSELF GRACE Making a major life change happens gradually. Allow yourself to be a beginner in whatever goal you take on. Slow progress, is progress. Has beating yourself, tearing yourself down or dwelling on the past ever got you to your goal? Take it day by day! It’s not about being perfect every day, but showing up daily. Sponsored by: http://keepgoingkat.com/flc

2018 Recap! What worked and didn't work. A raw talk on what I am leaving in 2018, closing my studio and making 110K this year. Sponsored by: http://fitforlifemethod.com

We have all had that amazing goal that we are excited to share, then someone comes and bursts the bubble of excitement. You may have been left feeling like your goals weren't valid. This podcast I discuss handling haters, toxic friends and naysayers. Shut out the noise and level up.

Knowing your B.S. | Get what you want by knowing your negative habits by Kat Maisano

How this daily practice changed my life. by Kat Maisano

Learn how I manage a 6 figure business, staying fit, and my family calendar. I share my favorite productivity apps, methods and tips for staying organized.

Are you stuck in a funk? This episode I discuss how to get out of the funk and get a fresh start. If you are in a negative patter this is the episode for you.

5 Steps to cultivating self love Why self love has been the most valuable part of my life transformation. I went from an overweight post partum bartender with zero self love to a 6 figure fitness brand. 1. Decide you love yourself 2. Treat yourself the way you treat others 3. Create a process 4. If your body could talk what would it say? Stop and listen 5. Make it a daily routine http://keepgoingkat.com/flc

How to get started. Tips for beginning a fintess journey by Kat Maisano

Fake it until you make it. This even applies to #bodypositive. I wasn’t always comfortable in my skin. Even after losing 65+ my #selflove had to start from within. Which at first, required faking it. I practiced positive mantra even if it felt silly or unnatural. I wrote down things I loved about my body and pasted them on the mirror. I slowly replaced negative self talk with positive affirmations. Fake it until you make. it.

Getting the Transformation | Transforming From Within by Kat Maisano

Are you struggling with seeing progress on your fitness journey? Have you hit a plateau? Here are some of the reasons you aren't seeing progress.

What is the best what to achieve a goal? Intentionally spending your time. Everything is achieved step by step. Listen to the newest podcast to spend time more wisely.  Episode Sponsor: https://www.keepgoingkat.com/4weekfatloss

Letting Go and Holding On | Making Habits to be the person you want to be by Kat Maisano

GYM NEWBIES LISTEN | Conquering gym intimidation by Kat Maisano

What is your why? Why do you want to get fit? Dialing this in may be your key to making a major change. Listen to hear my "why" and what has kept me motivated to continue on my fitness journey.

I turned down a $10,000 offer for my before and after photos. Influencer marketing is HUGE in the fitness industry. I decided I wanted to be a voice of truth in the industry. Listen to my story.

Set goals and make them happen. This podcasts covers how to take goal setting step further. 1. Set Goals 2. Make Appointments with yourself 3. Fall in love with the process 4. Push past the fear of failure 5. Set mini goals No Equipment Home Workout: https://www.youtube.com/watch?v=AmQYEFRuRjA&t=56s Warm Up: 30 Butt Kicks 20 Walking Lunges 1 min wall sit X3 AMRAP #1 10 Barre Booty Each Leg 10 Lateral Squats aka Side Step Squats each way Three Point Calf Raises: 3x10 Each Postion (1-2-3) AMRAP #2: 10 Pike Kicks Each Leg 20 Sumo Calf Raises

Do you need motivation? How do you find it and keep it going? Listen to my talk on motivation. Podcast Notes: TIPS FOR BUSTING THE WORKOUT BLUES: 1. MAKE A PLAYLIST THAT PUMPS YOU UP Up tempo music has been proven to improve move, and boost energy levels. Put together a playlist that will motivate you to get your workout done. 2. INVITE A FRIEND I have said it before and I'll say it again. Workout buddies are the best. Invite a friend to do your workout with you. You will be less likely to skip it plus you will get time in with your friend. 3. DRESS FOR SUCCESS Cute workout gear can be just the thing to motivate you for your workout. Put on your favorite workout gear and do your workout in style. 4. TAKE PROGRESS PICS Whether you are just getting started or have been grinding for awhile-- progress pictures can be extremely motivating.

Listen to me telling the story of how I started Keep Going Kat. Covering how it all began, what inspired me to get started and how I lost the weight.