KATzFitnesstry

2024 Shake Your Shamrock @ Heinrich YMCA The first 30mins in 3 mins….Jerry, Sheila and I This was a two hour masterclass with many other fantastic instructors. ——///// I do not own the rights of this music. The content of this video is intended for educational and entertainment purposes only. No information in this video should be taken as medical or health advice. Seek advice of your healthcare professional for your individual needs before trying any of these exercises.

Release your hips with this lower body mobility moves. Use these moves to wake up your hips every morning or from long sitting positions. 3 moves, 10-20 reps Leg Swings ( Forward/Back and Side to Side) Rockers Hip Openers —-/-/-/ I do not own the rights of this music. The content of this video is intended for educational and entertainment purposes only. No information in this video should be taken as medical or health advice. Seek advice of your healthcare professional for your individual needs before trying any of these exercises.

Want to workout but you’re pressed for time? Try this 3 exercise full body workout - Choose your load - Choose your pace Take it to “Failure” Round 0 - Warm up with same 3 exercises BodyWeight only Cool down & Stretch Remember SAFETY FIRST! No information in this video should be taken as medical or health advice. Seek advice of your healthcare professional for your individual needs before trying any of these exercises.

Not everyday I can say I stretched a minion, but this day I did! I performed Deep Stretch on a Minion! Ms Rita came to her stretching session wearing her minion costume - what a good sport she was wearing it the whole 30 minutes! Note: video is edited to show some of the stretches and is 3x fast forwarded Karen appears in the intro ☺️

What is Livestrong? Livestrong is a 12 week program that helps cancer survivors regain strength and stamina through a coach based strength training, cardio and flexibility program. There’s also group time for sharing, listening and social interaction. Survivors bond with each other, have fun and create new friendships.

How to do a Stability Ball Prone Hip Extension exercise; done, of course on a stability ball, works your glutes and low back. To perform this safely, be sure to keep your abs braced, lift one leg at a time, movement should be slow and controlled to avoid straining your low back. Perform 2-3 sets of 8-12 reps. When you’re ready to progress, walk your hands out in front a little bit more for a challenge. No information in this video should be taken as medical or health advice. Seek advice of your healthcare professional for your individual needs before trying any of these exercises. I do not own the rights of this music. The content of this video is intended for educational and entertainment purposes only.

Loosen up tight muscles or knots around the neck and shoulders from poor posture, forward head from texting or desk jobs. Target muscles are the trapezius, rhomboids and levator scapulae. Do 30 secs of slow and controlled slides up and down the wall, repeat 2-3 times. No information in this video should be taken as medical or health advice. Seek advice of your healthcare professional for your individual needs before trying any of these exercises.

Music: IKO IKO (My Bestie) by Justin Wellington (feat. Small Jam) —-/-/-/ I do not own the rights of this music. The content of this video is intended for educational and entertainment purposes only. No information in this video should be taken as medical or health advice. Seek advice of your healthcare professional for your individual needs before trying any of these exercises.

Danca Da Maohinza Fun Choreo

Here’s a QFLOW segment of my class - mat stretch work. Feel free to repeat up to for times. —-/-/-/ I do not own the rights of this music. The content of this video is intended for educational and entertainment purposes only. No information in this video should be taken as medical or health advice. Seek advice of your healthcare professional for your individual needs before trying any of these exercises.

“JOY” Dance Fitness w/ KAT Choreo: KAT Music: JOY by for King & Country Album: Burn the Ships, 2018 —-/-/-/ I do not own the rights of this music. The content of this video is intended for educational and entertainment purposes only. No information in this video should be taken as medical or health advice. Seek advice of your healthcare professional for your individual needs before trying any of these exercises.

Living Hope School in Zambia Part 1 of 3 FRIDAY, JUNE 9, 2023 On our mission trip to Zambia we visited Living Hope Christian CommunitySchool to deliver a few hundred back packs and school supplies. Zambian people are amazingly so kind and hospitable. The children performed for us with singing and dancing and Bible verses. zambia2023, valleyvegasafrica2023, valley vegas, valleyvegaszambiamissiontrip2023, living hope Christian kids

June 12-13, 2023 We felt like King and Queen for the day. This was a nice lodge and a nice stay - wish we could’ve stayed here for a week! It was beautiful and peaceful and the people were so nice and caring. This was a nice treat we can never afford for ourselves but it’s a blessing given to us as we finished our mission trip. God is good!!! All the time!!! #zambia2023 #valleyvegas #valleyvegaszambiamissiontrip2023 #royalZambezi #AfricanSafari

JUNE 12, 2023 It’s dark, it’s quiet, it’s almost eerie - welcome to the jungle! Let’s eat! zambia2023, valleyvegasafrica2023, valley vegas, valleyvegaszambiamissiontrip2023, royal Zambezi, African Safari

Landed at Lusaka, Zambia on June 8, 2023 Team Valley Vegas Church and Atmosphere Church

Connecting flight at Johannesburg but first breakfast then meet the Atmosphere church team Zambia Mission trip 6/6-6/16/23 #valleyvegasmissiontrip2023

Saturday, June 10, 2023 Valley Vegas Church & Atmosphere Church Mission Trip to Lusaka, Zambia We were the “Village People” for the day - we visited the pockets of little villages - we gave out food, drinks and candy; Chantal brought some cool shades 🕶️ for the kids 👓, but more importantly, we showed them the love of Jesus with handshakes and hugs, smiles and prayers and in return, they shared with us their graciousness, hospitality and their joy! Such wonderful people they are! We came to bless them but they were a bigger blessing to us! Proverbs 19:17 Whoever is kind to the poor lends to the LORD, and he will reward them for what they have done. Matthew 5:16 In the same way, let your light shine before others, that they may see your good deeds and glorify your Father in heaven. Hallelujah! Amen!

Lilayi Lodge June 8, 2023 dinner and prayer June 9, 2023 daily devotion, prayer and ministry We settled in our huts, then dinner and a powerful Word and Holy Spirit Fire prayer by Bishop Ernest and the Zambian Pastors praying over the team! Daily devotion with Pastor Jim in the morning and team prayer as we go out and do show the children in two schools God’s big LOVE for them. Mark 10:45 “For even the Son of Man did not come to be served, but to serve, and to give his life as a ransom for many.” Send us Lord, we are ready! #zambia2023 #valleyvegasafrica2023

Layover at Frankfurt, Germany June 7,2023 #zambia2023 #valleyvegasafrica2023

Zumba Fundraiser at Valley Vegas Church Music: “Hey Girl” by Ann Wilson —-/-/-/ I do not own the rights of this music. The content of this video is intended for educational and entertainment purposes only. No information in this video should be taken as medical or health advice. Seek advice of your healthcare professional for your individual needs before trying any of these exercises.

JJOHN doing his thang VBF 2012 “Zumba for Zambia” Music: “Good Feeling” by Flo Rida —-/-/-/ I do not own the rights of this music. The content of this video is intended for educational and entertainment purposes only. No information in this video should be taken as medical or health advice. Seek advice of your healthcare professional for your individual needs before trying any of these exercises.

Prevent muscle loss - lift heavy + adequate protein

You can find time if you really want to. She’s one of the busiest people I know with 2 jobs, kids, taking care of a sick husband, travels to different states as part of her work, meetings and endless meetings, yet she’s committed to 3 days a week training with me and when schedule conflicts come up she makes it work between our busy schedules. And when she shows up, she shows up! 181.6lb starting weight 159lb current weight 22.6lb loss + strength & confidence gains! Goal: body recomposition (lose fat and gain lean muscle simultaneously) Not normally easy to do both at same time but there are two types of people i work with that a body recomp will work for- Overweight untrained individuals and detrained individuals.

A little coverage by Fox 5 news of the Windsor Park Community Discussion

SA KB COMPLEX 4 Cleans 4 Press 4 Marches 4 Around the Leg 1 Swing