KATzFitnesstry

KATz Boot Camp virtual, come catch us on Saturdays at 7am PST 35 mins of HIIT, Bodyweight Circuit and QFlow All sweat and fun Join us on Moxie https://get.moxie.xyz/katz

Time to run into the sunrise again!!! KATz BOOT CAMP LIVE & IN PERSON is baaaaaaccckkkk! It’s starting to warm up again so we are going OUTDOORS! STARTS APRIL 6TH ​TUESDAYS & THURSDAYS, 5:30-6:15AM BILL BRIARE FAMILY PARK 650 N. TENAYA WAY, 89128 Small intimate groups of 6-10 warriors. 45 minutes of challenging body weight circuits to increase strength, endurance and flexibility. Occasionally dumbbells and other trainer provided "toys" will be used. Open to all ages & fitness levels Secure your spot: https://www.katzfitnesstry.com/registration.html

Work out with KAT! Book your class here: https://moxie.xyz/katz Yes, in this class I too, am working out with you like we’re gym buddies! Feel free to go at your own pace, and choose your weights. The point is to try to progress every week, get stronger and build some muscles as we do this together day in and day out. We do a 5 day split with specific focus on different muscle groups. This class is for everybody - you can make it as easy or as hard as you want to. Safety first always, challenge yourself and HAVE FUN! QSTRONG goes 5 days a week LIVE on Moxie! Each class is only 30minutes. Book a class or classes that you want, https://moxie.xyz/katz Monday & Thursday - Lower Body Tuesday & Friday - Upper Body Wednesday - B.A.G. (Buns, Abs & Guns) 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 or starting any diet or exercise program. www.KATzFitnesstry.com

These are my babies - I love them so much! Valley came over for attention which rarely happens so I wanted to record our interaction because she gets really cute & sweet....but then.... her “ME” time gets hi jacked by her brother who ALWAYS wants and gets attention....

Valley Vegas Saturday lifegroup picture 😂

QFLOW are just stretches in a flow We use QFLOWs either independently or after our KATz Boot Camp sessions A few simple stretches we hold for 4 secs or 2 breaths. Music credit: Music: Beautiful Flower Artist: India Arie Album: India.Arie Release: 2007 Genre: R&B/Soul Label: Universal Republic Records, a division or UMG Recordings, Inc. 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. www.KATzFitnesstry.com

Farmer’s Carry (aka Farmer’s Walk, Suitcase Carry) Muscles Worked: Full Body In this video, I’m demonstrating a Farmer’s Carry with cinder blocks. A Farmer’s Carry is a loaded external carry that targets the core but also the upper and lower body all at the same time. It is also an exercise that challenges your grip - think of carrying a few bags of groceries in both hands and you walk for a certain distance like from the store to your car - that there is pretty much the Farmer’s Carry of everyday living. There are different versions of the carry - one side carry, overhead carry etc. You do want to carry a load that is challenging. Rock it out! ——- // 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. www.KATzFitnesstry.com

Metro COP (Community Outreach Program) Team came out to help us make Valley Vegas Church’s Sunday Funday special for all our church family, friends and guests. I do not own the rights of this music. The content of this video is intended for educational and entertainment purposes only. Music Credit: YMCA, Village People, 1979 www.KATzFitnesstry.com

1st Wednesday at Valley was epic! God was in building!!!! I wish I recorded more of this but I was praying, praising, crying and in awe of God’s goodness. Thank you Valley Vegas Worship Team and Monique for this song! All Music Rights & Credit: “The Blessing” by Kari Jobe and Elevation Worship I do not own the rights of this music. The content of this video is intended for educational and entertainment purposes only. www.KATzFitnesstry.com

My fitness choreo routine with Mony, Mony Music Credit: Music: Mony, Mony by Power Music Album: Biggest Loser Workout Mix I do not own the rights of any of the music. The content of this video is intended for 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. www.KATzFitnesstry.com

Dead Hang UPPER BODY Muscles Worked: Upper Back, Shoulders, Core, Forearms, Hand & Wrist Flexors Just simply hang from the pull up bar, either bent or straight leg. 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. www.KATzFitnesstry.com

Chest Flys to Tricep Press UPPER BODY Muscles: Pectorals, Triceps With arms extended out to the sides and elbows unlocked, squeeze your chest muscles as you bring your dumbbells together above your chest then pull elbows down to your sides and press straight up; proceed to chest flys again to Tricep press and repeat the cycle for a number of repetitions. Remember to keep your spine on neutral position, core engaged and move with control. 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. www.KATzFitnesstry.com

Bilateral Row to Unilateral Upper Body - Back Start with good standing posture with dumbbells in each hand, unlock the knees, engage the upper back and brace the core, slowly hinge from the hips keeping a neutral spine and lower the weights as you extend the arms. While in hinge position, with palms up drive both elbows back and squeeze the shoulder blades together, repeat with just one side then the other, repeat. 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. www.KATzFitnesstry.com

PLANK Full Body Roll ball out from kneeling position until only the elbows are on ball. Hold position with your core tight for a certain no. of minute.

PLANK Full Body Hold position with your core tight for a certain no. of minute.

Mountain Climbers Full Body Set up to plank position - hands directly under your shoulders and your legs extended behind you. Bring one knee toward the chest and alternating knees to chest at your own speed. Keep hips and core tight and strong. 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. www.KATzFitnesstry.com

DANCE DANCE DANCE Warm Up Music Credit Music: Inssa Assa Artist: Turbotronic Album: A Christmas Party, 2019 Genre: EDM, House —-/—/- 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. www.KATzFitnesstry.com

DANCE DANCE DANCE This was part of the warm up to a remix by DJ Baddmixx 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. www.KATzFitnesstry.com

CORE Transverse Abdominis Pelvic Floor Muscles Lay supine on the floor activate your pelvic floor muscles with the Kegel move (think of squeezing like you have to go to the bathroom but line is long. TVA activation is like bracing for a punch to your abdominal or like cinching the “corset” around your waist tighter. Start with breath work to practicing the activation, then add crunch & feet off the ground, next is Hollow. BANANA - laying supine, lift both arms overhead, and lift legs off the floor and push them away toward one side of the room as your arms reach overhead 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. www.KATzFitnesstry.com

Glute Bridge Muscles: Glutes, Hamstring, Adductors, Abductors Lower Body Lay supine on the floor with your knees bent and feet on the floor. Lift your hips up and squeeze your glutes together at the top of the motion; avoid arching your back then lower back down to starting position. Repeat. Note: use body weight only to start until you have the right safe technique then safely progress to dumbbells when you’re ready. Option to use “booty” bands around your thighs just above your knees. 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. www.KATzFitnesstry.com

Hip Thrust Muscles: Glutes, Hamstring, Adductors, Abductors Lower Body Sit against a sturdy bench behind you, lean your upper back into the bench while lifting your hips up; legs should be at 90 degrees, set your gaze toward the space in between your knees, keep gaze forward the whole time. Squeeze your glutes together at the top of the motion, avoid arching your back, push knees laterally into the band and lower back down to starting position. Repeat. Note: use body weight only to start until you have the right safe technique then safely progress to dumbbells and bars. When using a barbell, sit in position with legs extended and roll the barbell toward you and place on hip crease. It’s good to add some padding when using a barbell. —/—- 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. www.KATzFitnesstry.com

Ice Ice Baby Remix DANCE, DANCE, DANCE 2/27/21 Music credit: Music: Ice Ice Baby Remix Artist: Vanilla Ice, Big Daddy ——//——// 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. www.KATzFitnesstry.com

DANCE, DANCE, DANCE w/ KAT & JJOHN Music credit goes to: Music: Tala Artist: Sarah Geronimo Album: The Great Unknown Release: 2015, Viva Entertainment, Inc Genre: Pop ——//——// 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. www.KATzFitnesstry.com

My baby boy Bible ❤️ Loves attention no matter what kind.

DANCE, DANCE, DANCE w/ JJOHN Music credit goes to: Music: Juicy Wiggle Artist: Redfoo Album: Party Rock Mansion Release: 2016, Copyright Party Rock Records ——//——// 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. www.KATzFitnesstry.com