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Kat | + Size Coach

@seekatdo

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👋 I’m Kat
⚠️ where MUSCLE & FAT coexist
⭐️ @nasmfitness CPT Loading

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In my latest live, I shared some great tips on how to create an achievable and flexible movement plan.

The guide is to help you write down what movements you want to do, set a schedule, and turn those into consistent habits

1. Decide what you want to do
2. Adherence- set an achievable schedule
3. Put it on paper/screenshot it

42% of plans happen if they’re written down. Get to writing babe!

Download the Movement Guide now! Link in bio.

#MovementGuide #FitnessJourney #plussizepersonaltrainer #biggirlslifttoo taken in Kansas City, Missouri by @seekatdo

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3

2 years ago

After I took these pics, I met up with a friend

I never wore this set in public,

It was always at home.

When I met with my friend,

Her mom was there and she didn’t speak very much English,

But She kept smiling at me and asking my friend to translate for her

In the most beautiful words, she told me I was a sight for sore eyes,

And my outfit fit my body so well,

how MY body made the set so much better ❤️

as a big girl,

Youre told to hide,

Cover up,

Be ashamed for how you’ve let your body “go”

But the shit is false, babe

SEEING your body,

Is a mirror,

a reminder to them, society, whoever the fuck,

That you’re not supposed to be seen because of their own turmoil,

But Caring about what others think,

while you live your life as best you can on a spinning rock,

Is never the move.

You’re already going to take up space,

You might as well put that shit on and enjoy it

-Kat taken in Kansas City, Missouri by @seekatdo

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2 years ago

Gladiator Deadlifts with KBs 🔥💪

This is technically a hamstring exercise, but you’re still hitting your glutes 🎃 and because we’re adding a rotational movement, you’re hitting your obliques too.

It’s a compound movement, which we LOVE, because you can hit more than one muscle group and get out of the gym ⏱️✅

How to:
👣 Stand with feet shoulder-width apart
🍑 Push your hips back and hinge from the hips
🔄 Grab the KB with the opposite hand: left hand to the right KB, right hand to the left KB
💪 Keep your back straight and brace your core
⬆️ Stand tall, then place the KBs back down

Sets & reps:
🆕 First time doing these? Start with 2 sets of 5 on each side
📈 As you get stronger, work up to 2-3 sets of 10 on each side

Lemme tell you right now, those side obliques will be on 🔥 honey!

This one is great for your spine, core, glutes AND hamstrings 🙌

If you’re feeling real nasty 😈 throw in some KB deadlifts at the end for a burner!

#gladiatordeadlift #plussizepersonaltrainer #blackpersonaltrainer #gluteworkouts by @seekatdo

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13 hours ago

🎃 Week 1 of grow your pumpkin
❗️ wipe your machine off 😩
❗️adjust the bar/pads to hip height
❗️this is GREAT machine to stretch on

1️⃣ lay over the pad, if it’s uncomfortable place a towel over the pad or you may need to adjust the height of the pad
2️⃣ keep your spine as straight as you can and hinge down to the floor
3️⃣ keep your spine straight again and hinge back up- SLOW
🛑 DO NOT go past parallel swingin’ like a door- this may result in low back injuries
4️⃣ 2-3 sets for 10-12 reps

♥️ this is beginner friendly

DM me any questions!

#glutegains #hyperextension #blackpersonaltrainer #plussizepersonaltrainer by @seekatdo

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10 days ago

Train your hips, baby

Hip circle to hip airplane

✈️ position a short or long foam roller against the inside of your leg and the wall

✈️ make sure your hips are square in front of you- bring your knee up and over the foam roller like you’re drawing a circle
Tap your foot and bring your leg back over

🖤 🛑 here if you’re a beginner- these are great!

✈️ hinge forward like you’re doing a one legged RDL and rotate/open your body from your hips (you are twisting you’re upper body)

✈️ whatever you do on the left, you do on the right

If any of this is painful- stop
If you need to adjust- do it, babe.

If you try this, let me know!
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#plussizepersonaltrainer #blackpersonaltrainer #plussizefitness #hipopener by @seekatdo

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22 days ago

My only goal is to show you muscle and fat coexist

Take the videos of yourself, babe
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#plussizepersonaltrainer #blackpersonaltrainer #plussizebodies #blackfitness by @seekatdo

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23 days ago

But fr fr, I broke my foot a few months ago and did not rehab the way I should have

Your feet and ankles are so important- please train them

🙈 I did run 2 weeks ago (mostly walked) and when I say I almost cried- I missed it and I know I’ll get my body back where it needs to be so I’m as mobile as I can be 🖤

#summerrunning #anklemobility #footmobility #biggirlsruntoo #plussizepersonaltrainer by @seekatdo

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3 months ago

Seeing body after body after body that doesn’t look like you can be a kind f*ck

Here’s a plus size body for your feed,
Give summer the body you got

#plussizepersonaltrainer #plussizesummerbody #summerbodyready by @seekatdo

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3 months ago

Ice Cream-ish Smoothie

2 cups orange juice - < 1g fiber (will taste like Orange Julius 👅)

1/2 frozen banana - 1/2g fiber (that’s all I had left or I would of used 1 whole banana )

1 cup cherry berry frozen fruit- 3g fiber

3-4 TBSP sorbet- 1g fiber (any flavor but Raspberry and Strawberry Lemonade from Aldi are 🔥)

1 cup of oats- 8g fiber

If you’re increasing fiber and you’re gassy and 💩, that’s a sign. If it’s absolutely torturing your stomach, please ask a Dr or Dietician. You may need to switch to a different type of fiber 🖤

#smoothiekingathome #orangejuliusathome #proteinsmoothie #increasefiberintake by @seekatdo

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5 months ago

Babbyyy we gotta get things moving- help me finish this certification that taken way too long

Wednesdays on TikTok @ 9pm CT

Articles/studies referenced:
https://pubmed.ncbi.nlm.nih.gov/24749966/

https://www.tandfonline.com/doi/abs/10.1080/01443410.2012.723612

https://pubmed.ncbi.nlm.nih.gov/21211793/

https://healthy.ucla.edu/the-benefits-of-stretching-during-your-study-break/

#nasmpersonaltrainer #nasmexamprep by @seekatdo

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5 months ago

I saw your comment on a video saying you couldn’t wait until it looked like you had muscles

You do.

They are there.

Keep moving, keep talking to yourself like you’re worth a damn.

The muscles are there, I promise 🖤

#fitnessjourney #nasmpersonaltrainer #plussizepersonaltrainer #fatgirlslift by @seekatdo

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5 months ago

More than anything, finding out your body can move because you’re putting the time in work is such a reward

The scale proves nothing

#nasmpersonaltrainer #plussizepersonaltrainer #gymnaddie by @seekatdo

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5 months ago