The Real Reason Why Keto Diets Work

fitness Jul 24, 2021

“Please send up an angel food cake and a bottle of red wine.” This was Arnold Schwarzenegger's room service request before the competition.

Why? Because in preparation before the competition he had depleted his body of carbohydrates. And this re-introduction of carbs would make his muscles look absolutely stunning and win the competition. It was a body-building science.

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This was long before the invention of the Atkins Diets or Keto Diets.

You see I learned about this method in my first class in becoming a Certified Fitness Trainer in 2001.

My instructor had trained Arnold and told us this story.

Bodybuilders and those who are in those muscle-bound commercials practice carb depletion before the competition or commercial. This, in addition to training, supplement, and nutrition habits, create that beautiful body you see....

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10 Morning Habits That Will Change Your Life

The most simple way to change your life is to change how you face your mornings. Stop mind screwing yourself out of your power.

Here are 10 Morning Habits that Will Change Your Life:

1. Wake up an hour early. I get it sleeping in that extra hour can feel so great. But did you know that extra sleep can actually make you feel more lethargic and less energetic? It can.

When you know this it makes waking up that extra hour a little easier. Plus you can get so much done in that hour. You'll be amazed.

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2. Drink a glass of water. Preferable hot lemon water. Did you know that lemon water has cleansing properties to help aid in digestion all day long? Plus other benefits as well. Try it!

3. Exercise. You knew I was going to say this. Movement of just 30 minutes in the morning particularly HIITs like I teach will help give you more energy all day long. And it doesn't matter your age or fitness level.

My 23-year-old son has...

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Benefits of An Apple Watch for Seniors

I'll never forget the day I was personal training one of my Silver Sneaker Clients at the YMCA. I knew her fitness level well and thought everything was going fine. When all of a sudden she said, "I'm not feeling too well Kathie." Her face became pale, her eyes rolled back in her head, and she collapsed on the floor.

Immediately I went into the mode I had been instructed on in the many CPR courses I had taken, even though I was honestly scared to death! This had never happened to me in all my 15 years of training. 

"Hey, Joseph! Call 911! Sally bring me the safety kit." I somehow calmly blurted out.

Next thing I know I hear my client's Apple Watch talking to me. "Hello, it's 911 we sense a fall, we will call EMS right away. Are you OK?"

To make a long story short, everything turned out okay. EMS came and my client was fine. She had gotten overheated.

My point in telling you this is the fact that an Apple Watch can save your life!

Not only that but I utilize the stats on an...

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The Biggest Loser Really is Losing!

fitness Jun 28, 2021

Meet Elizabeth Ruiz, a 31-year-old medical assistant from Boston, Massachusetts. She weighs 244 pounds and is in a competition with 2 other obese men to see who could climb 500 steps the quickest and earn a spot on The Biggest Loser.

During this (irresponsible) competition Elizabeth passes out and EMS has to rescue her.

What happens next blows my mind!!

While EMS is rescuing Elizabeth the competition continues.

Mind you the two who reach the top already enter the show.

Jillian Michaels, the so-called trainer on the show, is screaming at the men to continue climbing.

I myself am screaming at the TV. “You can’t train unconditioned people like athletes!”

This happened in 2010, season 10 episode 1. I had been in fitness for 10 years at the time. I watched the show regularly.

Why? Because it teaches you what NOT to do in fitness.

Not once do they mention heart rate. And this totally irks me!

Your heart and cardiovascular system are the most important components of...

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Just Smile 😁

fitness Jun 16, 2021

Meet Sarah, she hired me to teach her how to do push-ups as she needed to be able to perform 20 push-ups to get into the military.

The very first thing I had her do was perform a push-up.

She said, "I can't! That's why I hired you." 

Oh no she didn’t. “Can’t never did anything and it’s still in the dictionary! Just show me!” I said.

I knew she was physically able. She was 18 and fit. Her mindset was off.

She proceeded to get down on the mat and tried her push-ups.

“Oooonnnne.” She grunted in disgust. “Twooo.”

STOP!” I yelled, startling others in the gym.

I knew right then and there those military guys were going to eat her for lunch like a hamburger.

 Let me just tell you,  that girl learned how to do push-ups and then some that day.

I taught Sarah something very powerful. Want to know what that was?

That lesson I taught her is something I want you to never forget {{first_name}}. And I am quite sure...

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Morning Routines Can Make or Break You!


"My day goes so much smoother when I follow my morning routine." This is what my client said after she tried a morning routine for 3 weeks.

That's what happens when you get solid on your morning routine. It helps make the rest of the day to flow. You know, get in the zone, like Step 6 of Stop the Mind Screw.

Morning routines are essential for your success. In today's video, I discuss one of my most FAQ and that is, "What is your morning routine?"

This is a live video I did on my Instagram account. If you are not following me there here ya go: @officialkathieowen Hope to see you there!

Stop the mind screw is my coaching program that promises to you to be able to find flow 75-90% of your day. Most of us are at 10% if even that!

What is flow? It is where challenge meets skill.

Think of an elite athlete. They are in flow 90% of the time while on the field. Find flow in things you enjoy and you will come to know how flow feels.

But we are human and life sometimes throws us curve...

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No Equipment Workout

fitness ptsd Feb 12, 2021

The simplest way to work out at home is to use your own body, commonly known as isometric exercises.

There are a variety of effective bodyweight exercises that can help you build strength, endurance and burn calories.

And by circuit training (going from one exercise to the next, without little or no rest), you keep your heart rate up, burn more calories and get the most out of your exercise time.

How to:

  • Choose your workout — Cardio, strength training, or a mixture of both
  • Choose 10 different exercises — For cardio, focus on exercises with different levels of intensity. For example, you might alternate a high-intensity exercise (such as jumping jacks or burpees) with an easier move (such as marching in place). For strength training, choose pushes, pulls, front-of-leg, back-of-leg, and core movements, such as squats, lunges, pushups, and dips. 
  • Warm Up all the muscles by doing some dynamic moves
  • Choose the length of each exercise — Beginners might start with...
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4 Ways To Build an Exercise Routine That Works for You!

fitness Feb 08, 2021

This week’s fitness tip:

  •  Exercise and Your Immune System
  • Tips on how to make a plan that motivates you.

Exercise can help ease depression, stress, and anxiety, and aid in the management of chronic conditions, such as high blood pressure and diabetes. By finding new ways to get moving and stay motivated, you can take charge of your mood and well-being and regain a sense of control.

While being fit won’t prevent you from catching illnesses, it does have many other protective effects. Physical activity releases endorphins, chemicals in your brain that revitalize your mind and body, and it can help to improve all aspects of your health. In addition to boosting your mood and improving sleep, exercise can also strengthen your immune system, something that is particularly important.

But don’t overdo it. While moderate physical activity supports immune function, too much intense activity—especially if you are not used to it—may have the opposite effect...

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4 Benefits of HIIT That Will Help Everyone!

fitness menopause Feb 01, 2021
So let's talk about HIITs or HIgh-Intensity Interval Training. Every single one of us can benefit from HIIT's.
 HIIT stands for High-Intensity Interval Training. You can do HIITs anytime, any place.
For example, while walking in your neighborhood warm-up for a few minutes then go into a brisk walk for a few houses or blocks, then slow down and rest walk. Continue this type of pace throughout your walk. If you need to jog for a bit to make your interval intense enough I recommend doing that.
Some benefits of HIIT programs are:
1. You build stamina and improve your metabolism. Because you speed up and slow down throughout your workout you are training your body to build stamina. Over the matter of a few weeks of HIIT you will find improved stamina!
2. Improves heart function. Because you take your heart rate up and bring it back down you work your heart and make it work more effectively.
3. Aid in weight loss in as little as...
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6 Ways to Ease Hip Inflexibility

fitness Jan 25, 2021

As we sit at a desk all day or even stand and walk all day we place ourselves in a position to tighten our hip flexors. And today we are going to discuss 6 ways to help with this.

The hip flexors are several muscles that bring your legs and trunk together in a flexion movement. They allow you to move your leg or knee up towards your torso, as well as to bend your torso forward at the hip. You can strain or tear your hip flexor muscles through sudden movements or falls.

It is important to keep our hip flexors flexible.

Here are 6 Ways to Ease Hip Inflexibility

1. Squats throughout the day. Stand up and sit down in your chair during commercials on TV or while on hold on the phone. Doing about 20 squats a time and do this about 4-5 times a day. 

2. Obviously stretching helps. Do the following stretches. Hold for 20-30 seconds per stretch for optimal benefit.

#3 MASSAGE or foam roll: A good massage therapist can really help treat this...
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