KatapocaLifts Health and Fitness

02/10/2023

Half of the battle is showing up and these clients are COMMITTED! They show up, they push themselves and they crush their goals! 💪🏻💪🏻💪🏻

Ready to get started? Katapocalifts.com 🏋🏻‍♀️

02/08/2023

When your modified push ups don’t feel right or difficult enough but, you’re not ready for full push ups, check your form! Try this set up and I promise they’ll go back to being a challenging upper body exercise!

Thanks for being an amazing model !

👉🏻katapocalifts.com👈🏻

01/23/2023

10/25/2022

Joy shows up, kicks ass and takes names 3x a week. She's down 30 #, lifts well over her bodyweight in squats and deadlifts, benches over 100 # and sees exercise as stress relief and a mood booster!
She. is. Crushing. It.

Katapocalifts.com

05/14/2021

Fat loss takes time. You didn’t wake up one day, suddenly heavier than you were. It’s an accumulation over time, so it’s going to take time for it to come off.

This client and I have been working together since August and she’s officially down 30 #!

We started with two hours of training a week, after a few months, we integrated tracking, taking her calories down from around 2000 a day, which was keeping her at maintenance, to 1800 calories.

When we started to stall, we adjusted her step count aiming for 6,000 step count/day average. When she said it was too much to balance with her work schedule during the week we opted to add more activity to the weekends instead of keeping a consistent 6,000 steps a day throughout the week.

When she started to plateau again, we adjusted her calories again, down to around 1600/1700.

When she started to feel too restricted by the calories we adjusted to undulating calories (eating more some days and less on others).

We’ve made small, manageable changes along the way. We didn’t derail her entire life for the sake of fitness and all it took was patience and a little compromise.

Now she’s got definition coming through (what’s up triceps!), more muscle than she’s ever had and her ‘problem areas’ are no longer a problem.

Excellent work sticking to it, enjoying the process and being patient!

05/10/2021

Pull ups are an excellent way to build up a strong, shapely back. With so many variations, it’s a go to exercise to work those ‘pull muscles’... but what if you can’t do one?

Try this progression and a little patience to work your way up to doing one!

👉🏻katapocalifts.com👈🏻

05/06/2021

Body recomposition, when we put on muscle while losing fat, can be a tricky thing. Clothes start fitting better, definition starts showing up and yet... the scale barely moved. That number not budging doesn’t mean you’re not making progress! The scale doesn’t know the difference between a pound of muscle and a pound of fat!

Steven’s weight is about a 1/2 Lbs difference between these two photos and yet he’s in desperate need of a belt!

He trains with my 30 minute group class twice a week on Tuesdays and Thursdays and tracks his steps, aiming for around 7,000 a day, and is reaping the benefits of throwing around some weights!

👉🏻KatapocaLifts.com👈🏻

05/01/2021

It’s a perfect day for a little full body workout!!! 💪🏻🤪

Check out this routine to get the heart pumping!

Do 3-4 sets of 10 for each of these:

Key Press
Bent Over Row
Romanian Deadlifts
Pec Flies
Pause Goblet Squats
Tricep Kickbacks
Bicep Curls

👉🏻katapocalifts.com👈🏻