Empress Fitness

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Canada
Calgary, AB
Empress Fitness

Specializing in personal training and nutrition. Striving to help you achieve your personal goals in health and wellness.

My name is Katie Thies and I am an ACE certified personal trainer and nutrition specialist. After studying personal training & nutrition and being in the industry for a while I decided it was time to branch off to my own business and refocus. I got into this industry because I've personally struggled with my health, body image and anxiety, I wanted to get back to the whole reason I became a traine

r; to help people become the best version of themselves. I offer a variety of services so I can help people on any budget, with time restrictions, injuries or anything else that life might bring. From personal training to nutrition to online programs, we have it! In person or online, in a private gym or the comfort of your home, we can make it work! For further information, questions or to book your free consultation please call, text, or email.

06/08/2018

Battle rope workout!!

Single arm throws
180 jump squats
Double arm throws
Walk over pushups
Jump squat with ropes
Plank side snaps

Try 30-45 seconds of work, 20 seconds of rest, 3 times through for a killer full body circuit. 💪🔥

05/30/2018

Split pea soup recipe
-1 cup split peas
-1/2 cup finely chopped onion
-2 large carrots (diced)
-2 stalks of celery (diced)
-1 tbsp finely chopped garlic
-1 tsp thyme
-salt and pepper to taste
-4 cups of water

Mix all ingredients together in instant pot. Cook on high pressure for 20 minutes, allow pressure to naturally release for at least 15 minutes and then fast release remaining pressure. Add additional salt and pepper if needed. Serve hot and enjoy!

This recipe is great to double and save in the freezer!

05/16/2018

Potato cauliflower curry recipe!

-1tbsp coconut oil
-1/2 cup chopped onion
-1 tbsp chopped garlic
-2 large potatoes (peeled and diced)
-2 tomatoes (diced)
-1 tsp cumin
-1 tsp turmeric
-1 tsp ginger powder
-1/2 tsp cayenne pepper
-1 cup water
-1 small head of cauliflower broken into bite sized pieces
-1/2 cup coconut milk
-salt and pepper to taste

Instant pot directions:
1. Set instant pot to sauté and add oil, onion and garlic allow to simmer for 2-3 minutes and then add the rest of the ingredients excluding cauliflower, coconut milk, salt, pepper and 1/2 of the water. Mix well and set on high pressure cook for 4 minutes. Quick release pressure when done.
2. Add in cauliflower and remaining 1/2 cup of water mix well. Set on low pressure cook for 2 minutes. Quick release pressure when done.
3. Add in the coconut milk and salt and pepper to taste. Mix well and serve. Goes great on rice, naan or even by itself!

04/28/2018

Outdoor spring/summer bootcamps are almost here! Starting the week of May 7th!

These 1 hour sessions will give you a full body workout, focusing on everything from core & balance to agility & strength. Appropriate for all ages (13 and up) and any fitness level!
Stay fit and have fun this summer with the help of Empress Fitness!

Days and locations:
Tuesday’s 5:30pm -McKenzie

Wednesday’s 5:30pm - Cedarbrae

Thursday’s 5:30pm -McKenzie

***Lunch hour downtown bootcamps coming June! And keep an eye out for posts about pop up bootcamps around the city also coming June!***

First session is always free, so bring along a friend, family member or coworker to give the fun fitness bootcamps a try.

Drop in sessions: $20 per session
Pack of 10 sessions: $150/$15 per session

To enrol simply email ([email protected]), DM or text (403-473-7642) with the following information.
Name:
Phone number:
Bootcamp(s) you are interested in:

04/27/2018

Exercise of the day: Single leg deadlifts (or I call them airplanes when I don’t use weight) on a Bosu!
Starting on one leg move from a standing position to having your chest and non supporting leg parallel to the ground and back to standing, repeat 8-12 times per leg.
Give them a try on a stable surface before graduating to a Bosu!

04/25/2018

Vegan sloppy joes! 🤤

Instant pot:
1 tbsp cooking oil
1/2 cup chopped onion
1tbsp minced garlic
1 cup brown lentils
1/2 cup red lentils
3 cups water

Sauce:
1 cup ketchup
1/3 cup Apple cider vinegar
1/2 cup brown sugar
2 tbsp maple syrup
1/2 tsp cayenne pepper
Salt and pepper to taste

-set instant pot to sauté. Add oil, onion, and garlic, sauté 2-3 minutes. Add both kinds of lentils mix thoroughly and add water. Turn sauté off and switch to pressure cook. Lock lid in place and cook on high pressure for 20 minutes, quick release pressure.
-while the lentils are cooking make the sauce in a separate pot. Add together all ingredients and bring to a light boil on the stove top. Set aside while lentils finish.
-add sauce to the lentils, mix thoroughly and serve on a bun. Try toasting the bun and putting a little bit of butter and garlic on it for an extra delicious treat!

04/16/2018

Taco lovers beware! These are delicious and will not be able to stop eating them till you’re physically nauseous. But it’s totally worth it!

Vegan Taco recipe

Filling:
1/2 cup chopped onion
1 tbsp chopped garlic
1 cups dry brown lentils (rinsed)
1 cup quinoa
1 medium tomato (diced)
1/2 Bell pepper (diced)
1 large shredded carrot
Corn (1 cob slice off or 1/2 cup frozen)
Taco seasoning (from a taco kit or add 1 tsp each of salt, chili powder, and cumin)
3 cups water

Other:
Guacamole and salsa (homemade or store bought)
Soft or hard Taco shells (or both!)

In a pressure cooker (instant pot) sauté oil, onion, garlic, bell pepper, tomato, corn and shredded carrot.
Mix in rest of ingredients, lock lid into sealed position and cook on high pressure for 14 minutes, quick release steam once timer goes.
Mix thoroughly and taste (I like to add a little bit more spice at the end another 1/2tsp or chili powder or cumin)
Place as much taco filling as desired in a taco shell and top with quac and salsa and enjoy!

04/10/2018

Outdoor summer bootcamps will be returning the week of May 7th!

With less than a month to go I want YOUR help with planning.

What time(s) and day(s) are most convenient for you?
Where in the city would you like to see bootcamps happening?
What are you hoping to get out of your Bootcamp experience?

Comment below or message me your recommendations.

Be sure to grab your friends and family to try it out this summer, the first session is always FREE!

04/06/2018

Vegan Shepard’s Pie Recipe

Ingredients
•1 cup diced onion
•1/2 cup diced carrot
•1/3 cup diced celery
•1/2 cup diced peeled sweet potato
•1 cup brown lentils
•1 teaspoon dried thyme
•¼ teaspoon dried rosemary
•1¾ cups vegetable stock
•1 to 2 tablespoons browned rice flour
•1 tablespoon soya sauce
•1 cup diced fresh tomatoes
•2-3 cups garlic mashed potato’s

Instructions
1.Set an electric pressure cooker to sauté. Add the onion, carrot, and celery and dry sauté for 3 minutes. Add the sweet potato, lentils, thyme, rosemary, and stock.
2.Lock the lid on the cooker. Bring to high pressure; cook for 10 minutes. Let the pressure come down naturally (about 30 minutes). Release extra pressure with fast release valve and remove the lid.
3.Add 1 tablespoon of the brown rice flour or 2 tablespoons if the filling seems thin, plus the soya sauce and tomatoes. Lock the lid in place and let sit for 3 minutes. Quick release any built-up pressure.
4.Transfer the filling to a casserole dish. Top with the mashed potatoes. Run under the broiler on high for 2 minutes to brown.

04/05/2018

30 minute upper body Tabata!!! 20 seconds of work followed by 10-20 seconds of rest depending on fitness level, complete 8 rounds of each exercise with about 1 minute rest in-between different exercises.

Bench press

Bent over row

Overhead press

Pushups

Reverse fly

Lateral raises

01/23/2018

Motivation Monday!!! If Benedict can lift weights so can you! Here’s a quick upper body workout for you: Pull-ups
3 sets of 10

Bench press
Single arm row
4 sets of 12

Overhead press
Lateral raise
3 sets of 10

12/21/2017

Vegan Hot Chocolate Recipe: choose your milk alternative, my favourite is unsweetened cashew milk. 2 cups milk alternative. 1 heaping tbsp cocoa powder. 1tsp vanilla extract. 1tbsp pure maple syrup. Combine all ingredients in a pot and bring to a boil and whisk till smooth and all cocos is dissolved. Serve and enjoy! This is a great treat for cold snowy days like today.

Address

Calgary, AB

Telephone

+14034737642

Website

http://www.empressfitness.com/

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