Go Conquer Fitness

06/02/2022

While my time in my own studio was glorious and magical with rising cost of everything it became clear to me that I needed to join forces to keep prices reasonable and service top notch.

So with much conflicted feelings I closed shop and joined with another. It will not be without growing pains but i have managed to not raise my prices for my clients again.

Thank you all for following me to my new space! Pm me for more details!

05/06/2022

Just a reminder!

GCF will be closed today so that Katie can chaperone her daughters 6th grade field trip!!

Have a great weekend !

04/12/2022

Continuing the conversation about fats lets talk Omega-3s!
Omega 3 is where its at and the list of benefits to a diet high in Omega 3s is extensive! including but not limited to brain health, eye health, reduced risk of heart disease and the list goes on and on! bottom line, go eat some omega 3s your body will thank you for that!

Here are the amounts and types of omega-3s in one serving of the following foods:
• salmon: 4.0 grams EPA and DHA
• mackerel: 3.0 grams EPA and DHA
• sardines: 2.2 grams EPA and DHA
• anchovies: 1.0 grams EPA and DHA
• chia seeds: 4.9 grams ALA
• walnuts: 2.5 grams ALA
• flaxseeds: 2.3 grams ALA

04/04/2022

🧈👊Much like every other macro nutrient not all fats are created equal. It will take some planning and forethought to optimize. Let’s work on balancing the Omega 6 to the Omega 3s.

🧈👊Omega 6’s are to be limited as much as possible. By eliminating surplus of Omega 6s and increasing Omega 3s we will eliminate inflammation and by doing that will be boosting immunity. This is by no way a complete list of all the Omegas, but it is a good start and shows some of the most common Omegas from each column.

Unlike omega 3 and 6,Omega 9s are non-essential. The body needs a constant flow of Omega 3 and 6 fats. Today let’s take a look at omega 6 fatty acids🧐
Omega 6 fatty acids:
Here are the amounts of omega-6s in 100 grams (3.5 ounces) of the following foods:

• corn oil: 49 grams
• mayonnaise: 39 grams
• walnuts: 37 grams
• sunflower seeds: 34 grams
• almonds: 12 grams
• cashew nuts: 8 grams

Pm Katie when you are ready to start you jump start your wellness journey👊

03/29/2022

🥦💖I’ve been put to task! I’ve been asked to seak out nutrient dense foods for a growing boy that has a hard time digesting certain fats… after hours and hours of digging into his specific needs I was thrilled to learn he should be eating like I want EVERYONE to eat 🤣
🥦💖Here are some of my finds from sprouts today that I will be presenting to his family!

Fat is one of the most misunderstood nutrients we consume! Join me over the next few days and I break down the different types of fat and why we need to be particularly carful with the fats that we do and do not consume!!

03/22/2022

🥰I have really enjoyed the opportunity to make these videos for a wonderful group of women!
💦Plus its great advice for everyone!!

02/11/2022

🥴🤕“If you listen to your body when it whispers, you will never have to hear it scream”

👊💪It’s never to early to start working smarter not harder. Work with your body to ensure strong fluid safe movements.

👊💪 Call Katie at 480-200-4632 to reserve your spot in Friday morning Pre-hab class!

02/09/2022

☀️ Monday I was at my daughters softball game and I was feeling the delicious warmth of the sun on my back. To the point the jacket had to come off 🤯

☀️ Its only mid February and the afternoons are warming up! It’s about time for my favorite time of year!!

☀️suns out 💪 out!!!

🌺Spring break is 6 weeks away! The amount of time it takes effect real change!!

🌺💪 reach out to Katie when you are ready to look better , feel better and have more energy 😃👊!

Www.goconquerfitness.com

01/14/2022

🧈Fat, it’s a discussion I have to have with everyone that walks through my door.

🧈Everyone has a preconceived notion of fats and it’s one of the hardest concepts for people to wrap their heads around

🧈 There seem to be two camps on fat.
It’s evil and makes us fat
Or
Eat only fats and protein…… Keto for the win!!!

🧈 The reality is somewhere in the middle! Like most things right 😆

🧈 There’s nothing quiet like fat! You need fat to burn fat but if you are going hard core into the fats you need to increase your fiber content…… anyway that’s a discuss for another day!

🧈Not all fats are created equal! And not all days should be used for all things!
Olive oil is one of the most common cooking oils in America and yet it’s shouldn’t be.

🧈Keep olive oil for your in heated oil needs such as salad dressings and finishing off a dish after it’s cooked!

🧈 Use stable high quality fats such as olive oil, ghee and coconut oil for you high heat cooking!

🧈 Call GCF today for a more in depth conversation on the health pros and cons of fat or to get started on your comprehensive health journey!!!
Katie 480-200-4632!

01/07/2022

😃👊All great things start with a single step! That is so very true! A starting point, an understanding that there has to be a better way!

😃👊 I hope you take a few minutes to listen to and get inspired by this story of incredible healing!

🤕 Times of great healing start with a single step. A step towards something better. A discovery of a smarter way. In this time I have been reviewing client files and all the wonderful successes they have achieved through dedication and commitment. The hard won victories over seemingly insurmountable odds.

💪One such case I got to celebrate very publicly on KTAR 92.3 with Rosie of RosieOnTheHouse back in February.

🏆For an absolutely uplifting and inspirational story of physical recovery and triumph I invite to you check out 7 am segment to find hope and inspiration for your wellness journey.

https://www.rosieonthehouse.com/radio/design-your-cabinets-to-do-the-work

01/02/2022

👊💪 Its 2022 folks!!!!🤯

👊💪It was a crazy year to be sure. I hope that you were able to find the moments of joy that were there maybe just harder to see than usual. Regardless of the climate there is plenty of beauty and joy left in the world. Lets make sure we take 2022 to intentionally find it!

👊💪2021 was a lot of things for me and my family. Lots of ups and downs, lots of hard times and lots of joyous times. I think that is just life. I look forward to 2022 and doing it better than 2021.

👊💪 I have worked hard in 2021 to broaden my range and intensify my training to best serve you! I come into 2022 with new tools and training to best serve my clients! I have added a training course in mental toughness and received my Certified Nutrition Coach credentials.

👊💪 I'm celebrating by offering any new client an entire month of small group training for only $99!! For the whole month any new client will get 12 classes 100% tailorable to any unique restrictions or fitness level!
ONLY 5 SPOTS AVAILABLE! Call today to reserve your spot!

We offer personal training, small group sessions, senior citizen training, and functional fitness in

01/02/2022

New Years Special designed with you in mind! - https://mailchi.mp/3ee11140c37b/new-years-special-designed-with-you-in-mind