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FitKat Studio Classes We do High-Energy 30 & 60 min Cardio Zone Classes www.FitKat.app Virtual On-Demand, Anywhere/Anytime! CPT, GXI, & Nutrition.✌️🤩

Endurance, Strength & Speed Drills using Slow & Fast-Twitch Muscles to Burn Fat, Build Muscle and Feel Amazing. 25+ yrs exp.

05/09/2026

Cottage Cheese + Watermelon
= POWER SNACK 🍉🧀🔥

This 2-ingredient combo is my go-to when I want something refreshing that actually fuels me.

Protein + fiber + hydration in one bowl.
22g protein. 226 calories. Done.

1 cup cottage cheese + 1 cup watermelon. That’s it.
Eat it post-workout, mid-afternoon, or anytime you need a snack that keeps you full without weighing you down.

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🔥 FitKat Studio — Cardio “HR Zone Training” Classes.
3 FREE Classes waiting for you
→ www.FitKat.app
🔥 25 + years experience.
We would love to workout with You! 😁

Questions?
Text or Call Us at 719-723-5955
Follow for more.


04/09/2026

A Strong CORE is not just abs.
Your core is 3 sides of the same system:
• Abs in the front
• Obliques on the sides
• Lower Back behind you

Train only the front and you get a pretty midsection that still folds under load. 🫠
🔥 Train all 3 and you get better posture, a safer spine, stronger lifts, and a tighter waist that actually holds up in real life.

This is how I hit all 3:
🔥 Abs
1. Sit-ups — 20 reps, 3 sets. Curl the ribs toward the hips. Don’t yank your neck.
2. Reverse crunches — 15 reps, 3 sets. Hands behind your head, knees to chest, lift the hips off the floor. Lower abs do the work.

🔥 Obliques
3. Side plank — 30 seconds each side, 3 sets. Elbow under the shoulder, hips stacked. Hold the side of your body in a straight line.
4. Heel touches — 20 reps each side, 3 sets. Feet in close, reach your right hand to your right heel, then switch. Small side crunch, big payoff.

🔥 Lower back
5. Superman — 12 reps, 3 sets. Face down, both arms reach overhead, both legs lift. Squeeze the back of the body, don’t crank the neck.
6. Bird dog — 10 reps each side, 3 sets. Opposite arm and opposite leg. Slow. Square hips.
This is stability, not a circus trick.

🔥 Rest 30–45 seconds between sets.
Pro Tip— Core work is not punishment. It is how you protect your back and move like an athlete.
Don’t leave out your Core, it’s so Very— Very important! 👊😉
Save this. Do it. Tag me when you finish.
——————————————————
🔥 FitKat Studio — Cardio “HR Zone Training” Classes.
3 FREE Classes waiting for you
→ www.FitKat.app
🔥 25 + years experience.
We would love to workout with You! 😁

Questions?
Text or Call Us at 719-723-5955
Follow for more.


04/09/2026

LEG DAY when you’re not in class. 🦾🦿

1️⃣ LUNGES
Step one foot back, drop the back knee toward the floor, front knee stacked over the ankle. Drive through the front heel to stand.
🔴 Working— Quads, glutes, hamstrings + balance.

2️⃣ SQUATS
Feet about shoulder-width, sit your hips back and down like a chair, chest proud, knees tracking over toes. Stand by pushing the floor away.
🔴 Working— Quads, glutes, core.

3️⃣ RDL’s
Soft knees, hinge at the hips and send your b***y back, DBs stay close to your legs, back stays flat. Squeeze glutes to stand tall.
🔴 Working— Hamstrings, glutes, posterior chain.

4️⃣ PLIÉS
Wide stance, toes turned out ~45°, hold the DB at your chest. Sink down keeping knees over toes, then squeeze inner thighs + glutes to stand.
🔴 Working— Inner thighs, glutes, quads.
• 12–15 reps each • 3–4 sets
• 60–90 sec rest

Follow for more & Tag your workout buddy. 🦾
—————————————————————

🔥 Train full-circle with FitKat
and watch everything get Stronger.
🔥 Cardio “HR Zone Training” Classes
3 FREE Classes waiting for you
→ www.FitKat.app
🔥 25 + years experience.
We would love to workout with You!✌️😁

Questions?
Text or Call Us at 719-723-5955
Follow for more.


03/09/2026

3 meals or graze all day — which one actually moves the needle on your fitness goals?
🤔 The left side is the classic 3-meals-a-day approach: bigger plates, bigger gaps.
🤔 In this example you’re looking at about 1,200 calories and 85g of protein. That can work if you’re in a tight deficit and you stay consistent.
🤔 The trade-off is the energy rollercoaster— you eat, you crash, you’re starving by the next meal, and it’s harder to hit the protein your muscles actually need after cardio and strength sessions.
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🔥 The right side is The Grazer: smaller, protein-packed hits all day.
🔥 Same idea of real food, but spread out. You land around 1,540 calories and 131g of protein. That’s the difference.

🔥 Here’s why grazing usually wins for fitness results:
🔥 You keep a steady stream of protein coming in, which supports muscle protein synthesis more often instead of just three big spikes.
🔥 Blood sugar stays more stable, so you have energy for your HR-zone cardio classes instead of dragging through them.
🔥 You recover better and hold onto (or build) muscle while you drop fat.
🔥 You’re less likely to overeat at dinner because you never got that “I haven’t eaten in 6 hours” feeling.
🔥 It’s easier to stay consistent when life is busy — a yogurt, a handful of almonds, a shake, a wrap. No need to cook a huge meal every time.

— 3 meals can still work if the portions & protein are high enough.
— Grazing just makes it simpler for most to stay fueled, hit their numbers, and actually feel good in their workouts.
Fuel the goal, don’t just survive the day. 🦾🤩
————————————————

Come Train full-circle with FitKat
and watch everything get Stronger.
🔥 Cardio “HR Zone Training” Classes
3 FREE Classes waiting for you
→ www.FitKat.app
🔥 25 + years experience.
We would love to workout with You!✌️😁

Questions?
Text or Call Us at 719-723-5955
Follow for more.


02/09/2026

🔥 Less than 5 minutes.
30g protein. 290 calories.

This is my new anytime meal — breakfast, lunch, dinner, or snack.

• Tortilla
• 1 egg
• ½ cup cottage cheese
• Handful of spinach
• Sprinkle of cheese

Press tortilla into a bowl, add cottage cheese & egg, and mix them up, add the spinach and sprinkle cheese on top.
Microwave 3 minutes, then let it cool down for a minute and enjoy.
🔥 High protein. Actually filling.
And Zero fuss.🙌

Save this for the nights you don’t want to cook.
🔥 Follow for more Health & Fitness tips.

————————————————————

Come Train full-circle with FitKat
and watch everything get Stronger.
🔥 Cardio “HR Zone Training” Classes
3 FREE Classes waiting for you
→ www.FitKat.app
🔥 25 + years experience.
We would love to workout with You!✌️😁

Questions?
Text or Call Us at 719-723-5955
Follow for more.


02/09/2026

Come Join Us at FitKat Studio—
Virtual On Demand Classes…

👋😃 Hi I’m FitKat,
I teach High-Energy
~ 30 & 60-minute
~ Virtual Cardio Classes
~ On-Demand
~ Anywhere
~ Anytime
that are FUN & Actually Work!

🔥 You can use a
Treadmill, Elliptical, Indoor Cycle, Rowing Machine, or go outside Running or Cycling too!!!
They all work because….

🔥 We train in “Your Individual”
Heart Rate Zones ~

🟢 ~ Moderate 70-80%,
🟡 ~ Hard 80-90%
🔴 ~ Max Effort 90-100%.

In class we do “Drills” to get into
our Heart Rate Zones.
Endurance, Strength &
Speed, using our
Slow & Fast-Twitch muscles to Burn Fat, Build Muscle & Feel Amazing.

Come check us out!
🌟You get
3 Free Classes to Start!!!

🤩👉 www.FitKat.app 👈

You are in “Good Hands”, FitKat has 🔥 25+ years experience in teaching & training clients and I will definitely keep you safe as well and Smiling!
CPT, GXI, Nutrition, AED & CPR

Questions?
Text or Call Us at 719-723-5955

02/09/2026

Most people squat and lunge the same way every time… and wonder why nothing changes.

✨Plié squats + lateral lunges hit the muscles that regular squats miss.—
• Inner thighs (adductors)
• Outer thighs (abductors)
• Glutes
• Hip stability
✨That’s why I made this poster. Form first. Results second.

🔥 Plié: wide stance, toes 45°, drop straight down, squeeze at the top.
🔥 Lateral lunge: step wide, sit back into that hip, other leg stays straight, drive through the heel.
🔥 Do it sloppy and you just bounce. Do it right and you feel it immediately.
🔥 3 sets. 10–12 each. Slow on the way down.
Your next lower-body day just got an upgrade by FitKat! 🦾
—————————————————

Train full-circle with FitKat and watch
everything get Stronger.
Cardio “HR Zone Training” Classes
3 FREE Classes waiting for you
→ www.FitKat.app
🔥 25 + years experience.
We would love to workout with You!✌️😁

Questions?
Text or Call Us at 719-723-5955
Follow for more.


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CO

Telephone

+17192136030

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