Katrina McKenna

Katrina McKenna Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Katrina McKenna, Personal trainer, 911 4th Avenue, Seward, AK.

04/10/2025

Let’s do a super easy & cozy high protein meal prep for the week😋⬇️

We are almost 3 months postpartum & one of the biggest things I wish I did during my pregnancy to support myself postpartum was prep a bunch of freezer meals!! Your nutrient/calorie needs are even higher during pregnancy & it’s incredibly tough to fit meals in let alone go to the freaking bathroom lol so having pre-made meals are a game changer. Plus cooking once or twice a week is 🔑 with a velco baby like mine

BREAKFAST🍳
I do a variation of breakfast bagels or tacos often because they are so fast to prep (and I’m getting in lots of choline which is amazing for baby!👶🏼)- I just do 8 eggs and 1/2 a cup of egg whites, whisk with some veggies such as spinach, and bake at 400 for 5-15 minutes depending on pan. Cut into pieces, place on bagel with cheese and bacon, and wrap up to put in fridge or freezer.

LUNCH🐥 one pot high protein chicken pot pie soup
This recipe is SOO good and so simple. Just sauté one onion and a bag of frozen carrots and peas in butter or olive oil. Add 1 tbsp minced garlic and fresh or dried rosemary + garlic. Add 3 tbsp of flour, salt, 2 cups bone broth, and 1/2 cup milk of choice (I did canned full fat coconut milk). I added the meat from one rotisserie chicken chicken-mix until it thickens! Goes super well with some biscuits :)

DINNER🍠 one pan chicken sausage + apples
Mix chicken sausage, brussel sprouts, sweet potato (cut very small so it cooks evenly), and apple on a pan. I mixed 2 tbsp olive oil, 2 tbsp maple syrup, and 1 tbsp Dijon mustard and poured over the meat and veggies. Cook at 400 F for 20-30 min.

Hope this helps for some easy meal ideas!❤️

04/09/2025

Goal is makin this milk and this a$$ full phat🍼here’s a quick gym glute + core workout!

4 almost 5 months postpartum & I don’t believe I’ll ever feel like “myself” as that version of me doesn’t exist-there is nobody to go back to. There is only the version of myself that I am creating now. & I may feel very weak in the gym compared to how I used to but building a version of myself I’m proud of and fighting for my health..THAT is strength. So if you’re in this season know you’re not alone as it’s going to take some time to discover this new version of ourselves and who we want to be❤️

& to help anyone along their journey of wanting to fight for their health mentally and physically I have a little Christmas gift👀🎁 you can get 14 days of my app for only ONE DOLLA! So if you’re interested in checking out our monthly workouts, pregnancy/early postpartum workouts, core training, pilates, meal plans etc hopefully this gives you the support you need to prioritize you in 2025. Sending you all the love!

Full quick workout:
4 x 8 pause hip thrusts, pulse for 10 last rep
3 x 10 single leg deadlift with lateral resistance
3 x 8 step up with row
3 x 30 seconds Copenhagen plank each side

04/08/2025

15 minute full body workout because you deserve to fight for yourself✨

One of the biggest changes in my fitness journey since becoming a Mom is embracing being extremely flexible with training (especially during this sick season!!) & being speedy af. Truly fast af boi!!! I didn’t appreciate the days when I could hit a relaxed 1 hour+ workout enough😂

But I have a child who loves to fight naps and always keeps me on my toes lmao so here is a super efficient little fully body workout you can sneak in to prioritize YOU🤍

home workout (rest 30 seconds to a minute between sets):

3 x 8 kang squat
3 x 6 lateral lunge + press
3 x 8 row + fly
2 x 30 second tabletop march + 12 tricep dips

04/06/2025

Velcro baby or built in progressive overload? Sounds like a win to me so here’s a glute & core workout you can do with your baby who doesn’t move too far yet lmao

Reminder for those who are working out at home: other ways you can incorporate progressive overload besides increasing weight is increasing volume, decreasing rest times, playing around with the eccentric or concentric of the movement, and adding pauses!!

The animals play all day but we don’t so here’s a full leg + core workout:
3 x 8 single leg glute bridges
3 x 30 seconds glute bridge marches
3 x 6 squat + lunge
3 x 8 single leg RDL
2 x 30 seconds side plank + leg lift
2 x 10 each side upward chops

If you’re looking for my 🔥 home leg or gym workouts you can always join me on ! Our February challenge starts tomorrow!

04/05/2025

Hardest workout I’ve EVER had in my life hands down was labor😮‍💨

So one of the absolute best things I did for myself was prioritize training during pregnancy (especially core)! Training core is so important during pregnancy not only to help you stay comfortable, but support your babies position for birth and aid in pushing. I can’t stress enough how much being able to connect to my core, breath, and pelvic floor helped me navigate labor, have the stamina and strength for it, and have an amazing labor experience. But remember as always-you can do ALL the things and birth can go a million different ways. No matter how your baby comes earthside..priotizing training is for YOUR health and strength..plus a healthy baby is ALL that matters!!

Here is an example of a full core workout-they are programmed weekly into gym + home pregnancy program!

3 x 10 diaphragmatic breaths
3 x 30 seconds side plank with leg pulse, superset with 3 x 10 elevated clamshells
3 x 30 seconds glute bridge marches
3 x 8 upward chops each side
3 x 30 seconds bear holds

04/05/2025

Time passes, the newborn bubble fades, the questions of how you’re doing stop, your baby continues to grow..but you feel stuck in time.

The world expects you to have it figured out but you still feel like you don’t know who you are-and this is your reminder that how could you not? How could you not struggle to “feel yourself” when your whole world flipped upside down..when your entire being was reborn…when your body is continuing to give life to your baby..when your day that was once yours becomes a routine of eat/play/sleep…where this immense LOVE didn’t exist?

So I’m writing this to share you’re not alone-there is no one to go back to and no one to find…as you are CREATING & discovering the beautiful human you want to be. So many women share they don’t start reconnecting to and knowing who they are for 2+ years (it can take up to 2 years as well for your hormones to return to pre-pregnancy levels!!!!) so give yourself ALL the time, grace, and love as you are growing into this new version of yourself. And you will continue to grow, change, and shift throughout all the seasons-so know it’s okay to feel lost right now❤️ a stronger + deeper version is being found and I am right there with you.

Address

911 4th Avenue
Seward, AK
99664

Telephone

+19072248090

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