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The First TrimesterI am sharing my journey with you not to serve as a handbook of how you should handle your pregnancy but in an effort to help you navigate what will work best for you in terms of exercise and nutrition for your pregnancy. I also want to give you some comfort if you […]
Ingredients: -1 medium zucchini (~14 oz) -4 tbs almond flour -4 tbs coconut flour -2 egg whites -1 tbs onion powder -1 tsp salt (or to taste) -1/2 tbs rosemary -1 tbs minced garlic Directions: Heat oven to 275 degrees Prepare flour mixture by mixing together seasonings, coconut flour, and almond flour Slice zucchini […]
Macros 230 cal 5 grams fat 7 grams carbs 39 protein Ingredients 0.75 cup Italian breadcrumbs 5ozhoney Deli Meat Ham 68 oz chicken breasts 0.25 cups parmesan cheese 18 slices (1 package) thinly sliced swiss cheese 3 egg whites sea salt pepper garlic powder Directions Pre Heat Oven to 450 degrees. Butterfly chicken breasts. Season […]
Want to learn more about the Body Biz? Watch our video to hear about what it’s like to work with Registered Dietitian, Lauren Lett and Precision Nutrition Certified Kate Lonsinger Couden for coaching geared toward your performance and weight loss goals!
I remember there was a time in which I didn’t think much about what I ate and a time in which that’s all I thought about. I didn’t wake up one day and think, “Today I will have an eating disorder.” Actually, it took me years to recognize that my behavior and mindset toward food […]
What is it? The Body Biz’s 8 week contest to see who produces the best results judged by Lauren, Kate and Brandon on before and after pictures and body fat % improvement Requires: before/after picture, initial weight and body fat% Cost: $25 What do you get? **** First place male and female split entire pot […]
Healthy Pudding Cookies – Sep 18, 2015 Ingredients 1 Egg 1 Tbsp Vanilla extract 4 Tbsp White Chocolate Coconut Butter (Sweet Spreads) 1 tsp Baking soda 1 cup Unsweetened Almond Milk (Silk Almond Milk – Unsweetened) 1 box Instant Sugar Free Vanilla Pudding Mix (Jell-O) 100 g Cinnamon Roll Oatmeal (myoatmeal.com) 3 packets Instant – Healthy […]
“Like most parents would say, having a child changed our lives. And for us, it included the sobering realization that we are now responsible for setting an example that could impact our son’s habits for his entire life. For us, the biggest change that was needed was nutrition – we needed to get better in […]
Nutrition Facts: per 1/9 of pan 256 cal 1o.7 g fat 8 g carb 30.5 g proteinIngredients: 2 large Zucchini 1 package (2 cups) Reduced Fat Shredded Mozzarella Cheese 2 whole eggs 1 container Low Fat Ricotta Cheese 3 tsp salt 3 tsp Italian spice 3 tsp black pepper 2lbs 96% lean beef 1 – […]
15.5 weeks I have not written in a while. Life has been a little bit of a roller coaster emotionally for me and I wanted to wait until I had some clarity before I wrote again. I am feeling great physically…no more nausea and I have more energy now. The mental/emotional side has been the […]
I have taken a long weekend the last two weekends and decided to relax my tacking and enjoy myself over these 3 and 4 day weekends. I was getting to wrapped up in tracking and needed a mental break. Sometimes its with those breaks we can find our balance. Even with the calorie increases I […]
Well after some honest personal dialogue I decided to increase my calories again last week so I was not battling myself. I hate to feel “off” like my body is always in need of something more or being overfed. I know that those 4 days last week I averaged over 2000 cal per day when […]
For the crust: 60 g Peanut Butter Milkshake Protein Powder (Quest Nutrition) 1/3 cup Coconut Milk (Badia) 1 can Cannellini (or navy) beans 5 tbsp Red velvet (Buff Cake) 2 Large Eggs 1/3 cup Sugar Free Maple Syrup (Log Cabin) 2 tsp Vanilla Extract 2 tsp In the Raw (Stevia Sweetner) 1/4 tsp Salt 1/4 tsp Baking Powder […]
Ingredients 4 oz (2 or 3 scallops) Wild-caught Sea Scallops 1 stalk Lemongrass (raw) 1 oz Fresh Cilantro 4 oz Shrimp 1/2 cup Coconut Milk 3 cups Vegetable Broth 1 1/2 Medium Carrots 1 1/2 Raw Celery 2 oz Sliced Fresh Mushrooms Nutritional Values 313 Calories 12.2 g Fat 22.3 g Carbs 24.1 g Protein […]
My husband and I joined Crossfit Grandview in November, 2014. I knew immediately I was going to love it but I also knew not performing well wasn’t going to work for my competitive nature. I found Kate’s website one night. read her bio and client testimonials and was intrigued. One statement of hers kept rebounding […]
Ingredients 1/2 cup Organic Yellow Corn Grits 1 tsp Tabasco Sauce 1/2 tbsp Lemon Juice 2 tbsp Fresh Parsley 1/2 cup Green Onions (tops only) 2 cloves Garlic (raw) 8 oz Shrimp 0.2 cup Reduced Fat Shredded Cheddar Cheese and Monterey Jack Cheese 4 slices Center Cut Bacon (Hormel) 1 tbsp Coconut Oil Nutritional Facts […]
Ingredients 1 cup, Old Fashioned Oatmeal uncooked 1/2 cup, Arrowroot flour 1/4 cup, unsweetened Shredded Organic Coconut 1/2 tsp, Baking Powder 1/2 tsp, Salt 1/4 cup, Sugar 2 tbsp, Honey 1 Large Egg 2 tbsp, Coconut Oil 1/2 tsp, Vanilla extact 4 tbsp, Dark Chocolate Mini Chunks Nutrion Facts 118 Calories 6 g Fat 15 g […]
“I initially came to Kate in a deep rut. I had gained 30+ lbs. in a year and lost my drive in the gym. She came highly recommended from two gym members who both have made amazing transformations. I was ready to make permanent changes and begin the path towards being a competitive crossfitter. Our […]
DQ ice cream cake makeover!!! This cake received rave reviews from our family and Brandon (who has notoriously hated healthy imitators when it comes to treat foods:) To make it taste right I still had to load up the carbs but in form of dates, honey, granola, and a banana. Overall, still better macros and […]
Texas Sheet Cake and Ice Cream KATIFIED!!!!! – Mar 8, 2015 Macros: 260 cal 19 grams carbs, 6 grams fat, 35 grams protein Cake: makes 12 servings *100 grams oatmeal ( I used myoatmeal.com flavored oatmeal from The Athlete’s Corner) *1/2 scoop unflavored Quest protein *1/2 cup coconut flour *2 scoops Quest Vanilla Protein *1 […]
Do you ever find yourself planning your workouts and dietary strategy for a trip that is months away? I have been guilty of this so many times. I found myself thinking today about what I will pack for breakfasts when I travel to Cabo in April with a friend. TODAY it’s January 29th! I do […]
Ingredients: 1 large spaghetti squash (about 4 cups squash) Cheese Sauce: 1 large Egg 3/4 cup Low fat plain Greek yogurt 1/2 cup Low fat cottage cheese 1/4 cup Parmesan cheese, grated 1/2 tsp Garlic powder 1/4 tsp Salt 1/4 tsp Pepper 1 cup Sharp cheddar cheese, shredded (or cheese of choice) Topping: 1/4 cup […]
Shit happens in life. It happens to all of us “normally happy” people. Whether it’s divorce, death in the family, issues in the workplace, or marital problems; we are all bound to incur a rough patch. How we take care of our body directly affects our ability to cope with the issues in our life. […]
I woke up an hour early today-wide awake- not the type of wake up you can ignore and fall back asleep. My first thought was “you need to stay Kate.” This thought is in response to me begging and pleading with my husband last night to take an extended weekend getaway in Miami mid November. […]
I have been debating exactly how I would write this blog for over a week. It hit me half way through my honeymoon (yes I am newly married!) that what I want to teach my clients ultimately has very little to do with nutrition. Until today; I didn’t know how to go about explaining this […]
Kate’s Fun Day Brandon’s Fun Day
Just as I mentioned in my last post I LOVE to bust it in the gym and discipline myself with the food choices I make to achieve a goal. I do this 7 days a week 24/7 for an intense period of time until I reach my goal. Then what? The sense of accomplishment last […]
My client asked me the other day: “why don’t you live your life more moderately?” Good question. I have been asking myself the same question for many years. I guess “moderate” is relative to the individual. Moderation is ABSOLUTELY the key to long term success in maintaining a desirable weight and lean body BUT so […]
BAKED CHICKEN MEATBALLS Preheat oven to 325-350. Combine in a large bowl: 1 lb of ground chicken breast organic 3/4 cup brown rice 1 small onion finely chopped 1 egg mixed into the bowl 1 1/2 tbsp grated parmesan cheese 1 cup finely cut up spinach salt and pepper to taste fresh and finely cut […]
We had our 2nd Summer Shred Workout at Hoover Dam this Saturday and needless to say it was NASTY!!!! I want us all to visit the dam stronger the next time we go through the workout so here are a few workouts to to choose from and practice at least once per week until we […]
This Saturday at 11am contestants in the Summer Time Shred Contest are invited to participate in an offsite workout at The Scioto Audubon Park Obstacle course! Brandon and I just ran through it and its going to be a great challenge the way the workout is set up! I would encourage you to bring a wrist […]
It’s that time of year for some motivation and a little extra push. If you need it; come check out this contest we are running at Crossfit Grandview! Summertime Shred Contest What: 8 week contest judged by Fight Gone Bad Performance + Body Transformation When: May 3rd- June 26th MAY 3rd: performance entered in […]
Every month I am going to begin offering a recipe challenge to all the members on my members only site. I will share the recipe love with of you to enjoy! This month’s winner is Lauren Lett with her Peach Cobbler Shake. Lauren won a protein supplement of her choice with this recipe. It is […]
Professional Training Greg Glassman I am a fitness trainer. My practice is more than just a job; it is my passion. My clients are my top priority and their successes are my life’s work—I am a professional. On the surface, my job is to shepherd my athletes (I view all my clients […]
You make think that this title is hypocritical BUT this is my goal for the final destination of all of my clients. Nutrition counseling is much like being raised with a sound set of morals and values. Let me explain: Throughout your childhood you need to be taught what is right and wrong by your […]
The weather is changing (believe it IS getting better!). Swimsuit season is right around corner and it’s time to kick up our workouts a notch! Running is a great way to jumpstart your metabolism and shed a little body fat. It’s key to ease into your running to avoid overuse injuries and enable consistency. My […]
It’s time I post something a tad bit controversial. After all, I am an opinionated person as you already have the pleasure of knowing if you have ever worked with me!:) The topic I want to discuss is fitness bandwagons and burnout. This can relate to any type of fitness competition. I have run through […]
Being under the weather is the dumps but it makes it a great oppurtunity to catch up on movies and a few recipes I had been wanting to try. I made my dad a healthy spice cake and my friend some zucchini brownies all “Katified.” Both were gluten free, healthy, and turned out pretty well! […]
Gluten Free “Paleo” Zucchini Brownies Dad’s Sweet Potato Spice Cake
My friend and collegue Dan and I are trying a new supplement out this week. Dan has a friend who has started taking gelatin to aid in her recovery. She has been amazed with the results and we want to see what this common food turned new hot supplement is all about. Here is some […]
Progress report for week 2…….I really buckled down this week and decided against my 2 drinks. I just need a good dose of hardcore after the kickoff of the first crosfit open workout. I mentally pooped the bed on my performance. After the workout I took a long walk and decided it was a turning […]
Sometimes we just don’t want to face where we are at in life because it is painful. We choose to remain ignorant and pretend that where we stand is not that bad. However, this ignorance only makes the situation worse. I am talking about fitness of course, but this can apply to virtually every area […]
Brandon and I have been on our plan for one full week. We both had our 2 drinks last night and I could tell we were a little leaner in our Bikram yoga class today. It’s hard not to analyze your body when you are staring at yourself for 90 minutes in the mirror with […]
Please read my blog: The End Product Of Disciplined Eating so this blog entry will make more sense:) If you have worked with me you have heard me say “you will be my science project.” Every person is different. Their body responds differently to dietary and workout adjustments. I design the most educated plan I […]
Happy Valentine’s Day! I wanted to address dietary responses to stress that I have notices more and more of my clients discussing with me. This is apporpriate for Valentine’s Day because I think we all look to our loved ones to rescue us from these emotions. This creates a lot of stress in our relationship […]
I have this theory that we are all have the little fat kid that lives inside of us. This greedy, overindulgent persona that can get us into trouble if we allow him to make decisions for us regularly. Letting the fat kid rule means giving into every craving we have, refusing to do anymore than […]
November 18, 2013 By Dr. Mercola Coconut oil has been a dietary and beauty staple for millennia. It’s a powerful destroyer of all kinds of microbes, from viruses to bacteria to protozoa, many of which can be harmful, and provides your body with high-quality fat that is critical for optimal health. Around 50 percent of […]
Link to study on hamstring injuries. If you are a runner; take time to read! Click Here
There comes a time when staring your goal down day after day, week after week, year after year wears on you. It seems every year I have the same fitness goal. Vain as it may be, I want to be lean enough to wear whatever I want and not feel self conscious or hate the […]
Happy Thursday! I love Thursday because its my yoga day. People like me that are wound tight 80% of the time need yoga to slow down their whirling mind. I often prescribe yoga once or twice a week for my clients. It’s great for flexibility and recovery for your body; but most of the gains […]
Over the years, I have witnessed many clients get in the best shape of their lives through blood, sweat and tears. Many resort back to old habits shortly after hitting their goals and lose their gains in doing so. This is of course, very frustrating to me. I want my education and influence to last a […]
I have fallen victim to the picking habit before. I would justify “Oh just an extra TB or 2 of PB doesn’t really matter.” That usually kicks off a dangerous trend that leads to weight gain. Even if it’s healthy; it still affects your body. I have gained weight off of sweet potatoes, chicken, protein […]
Pain is temporary if we know how to manage it. I pulled my hamstring sprinting in a Crossfit WOD: Partner Grace followed by a partner mile run over the summer. It really hurt at the time but didn’t lay me out. So, of course, I didn’t skip a beat in my CF workouts or in […]
Welcome to the new bodybykate.com website.
Understanding the impact of nutrition on performance and recovery is crucial to any fitness goal. I believe that carbs, protein, and fat are all equally important when analyzing dietary habits. We must consume these macronutrients in their whole, unprocessed form to receive their full nutritional benefit. Determining what percentage and quantity of carbs, protein, and fats […]
