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Katie Forage | Strength Coach

@coachkforage

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Coach, Military spouse & Cat mom
Strength coach who thinks you should lift heavier
Philly sports, Nickleback, and LOTR
Home of the Mildly Athletic

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The hubs and I made a decision a year ago to really lock tf in and take our our bodies seriously. We wanted our 30’s to be our best years! Hotter, happier, healthier. I’d say we did a pretty good job 🥹 We prioritized food and nutrition first and foremost, no more see-food diet (we did indulge tho, shout out whataburger and Busch light) but not to gluttony. We TRAINED. Lifting was a must and making sure we incorporated cardio was mandatory as well. I got better at cooking, and alcohol was only for fun occasions or date nights. We slept! Most importantly we leaned on each other 🫶 by @coachkforage

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2 months ago

The best day of our lives pt.1 - The Formal 🖤 taken in Round Rock, Texas by @coachkforage

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2 years ago

Military spouse life is a whole lot of adapting, starting over, and figuring things out as you go. 🫠

One thing that has stayed consistent for me through all the changes is fitness.

New duty station? New gym. New walking paths. New routine. Same goal of taking care of myself.

And sometimes that means dates to the gym for a little quality time. 🤝

I’ve learned that I can’t control everything that comes with military life, but I CAN control how I show up for myself.

Plus, if the military is going to give us a free place to train you best believe I’m using it. 😂

#MilitarySpouse #MilitarySpouseLife #MilitaryWife #fitness #militarylife by @coachkforage

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6 days ago

Growing massive biceps (I wish)! But it’s been so fun to rediscover what my body can do by @coachkforage

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13 days ago

LOTR inspo pt 2 by @coachkforage

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21 days ago

It wouldn’t be the road to mildly athletic without talking about foood 🤤

Food was probably the biggest obstacle for me when I was losing weight. I was very much on the see-food diet and had to actually work on my relationship with food. And honestly, it's still a work in progress.

I lost 70 Ibs over 12 months. For the first 6-7 months, I tracked literally EVERYTHING. Yes, even the beers 👀

Eventually, I stopped tracking because I had much better understanding of how much I was eating and what my body needed.

Now? I usually eat 4 meals a day, have a snack if I'm hungry, and always have a little sweet treat.

I don't cut foods out. I don't label foods
"good" or "bad." I just try to be mindful of how much I'm eating while still enjoying my life.

And l've genuinely never felt healthier, stronger, or more capable of moving my body!

Anyways…here’s what I ate today 🫶 by @coachkforage

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25 days ago

by @coachkforage

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a month ago

Summer Dump. Temps and vibes were way up by @coachkforage

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a month ago

I love to start my weeks with full body funsies! My knee is generally still a little tender from sprinting the Saturday before so I like this workout to get me going into the week. Simple. Short. Sweet (and spicy)! Not videoed is the 20-30 easy run I do on the tread prior by @coachkforage

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a month ago

One of the biggest changes I’ve seen in improving my overall health and performance is adding in running. Plain and simple running. Not fancy, not fast, but moving. I’ve been using a nice slow 2 mile loop around the hood as a recovery day in between days I know will be heavy OR when I just feel a little beat up. My resting heart rate is way down, my recovery is way up and high key I’ve seen the biggest body comp changes since I just hit the pavement 🤷🏼‍♀️ by @coachkforage

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2 months ago

Yall I do my eccentrics don’t worry!! I just wanna be jacked 😭 Let’s train upper! Been honestly loving dumbbell pressing lately, I’ll get back to barbell benching (eventually) but imma enjoy the dumbbells for now. And you’ll have to pry me away from those hammer strength machines 👀 by @coachkforage

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2 months ago

Just some Lord of the Rings inspo for ya by @coachkforage

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2 months ago