KATzFitnesstry

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

Windsor Park Community Meeting & Discussion 4/23/23 organized by Mercedez Davis.

45 minute Kettlebell practice for cardio and strength and getting better with “moving with the bell” —-/-/-/ 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.

Cardio/Dance, Strength & Stretch for all fitness levels —/-//—— I do not own the rights of this music. Music credit goes to Artists and Music performed 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.

QSTRONG Lift & Burn - here’s a quick strength segment focusing on chest and back. Do a warm up set with no weight and then 3 sets of work with your choice of weights and go at your own pace. Modify as needed. Safety first! —-/-/-/ 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.

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

Swing Clean Bent Press ATL Thruster —-/-/-/ 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. Join our LIVE classes

12 mins of Glute and Hamstring Stretch & Release with static stretching and foam rolling. Music credit: “BUWAN” by Juan Carlos —-/-/-/ 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. Join our LIVE classes

This was my first attempt at making Jambalaya Well I guess I did good as it tastes just like Jambalaya 😁

“Hey Girl” Tutorial / Dance Fitness with Kat Music: “Hey Girl” by Anne Wilson Album: Anne Wilson My Jesus Sparrow Records, 2022 Capitol CMG 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. Dance with us online!

Respect your limitations. Not all of these exercises are appropriate for every body at their stage of recovery. Pls make sure these moves are approved by your doctor for your particular case. —-/-/-/ 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. Join our LIVE classes www.KATzFitnesstry.com

3 John 1-2 The elder, To my dear friend Gaius, whom I love in the truth. Dear friend, I pray that you may enjoy good health and that all may go well with you, even as your soul is getting along well. God made us Mind, Body & Spirit - Honor God with all of us

Read Daniel 1 for perspective

COMPLEX 1 SA SWING / CLEAN / SNATCH / CLEAN COMPLEX 2 SWING / TACTICAL CLEAN / SHALLOW SQUAT PRESS COMPLEX 3 SIDE LUNGE TO ELBOW, AROUND THE LEG TO CLEAN COMBINED ALL THREE FOR A SUPER COMPLEX —-/-/-/ 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. Join our LIVE classes www.KATzFitnesstry.com

This was our “after QStrong” extended stretch - enjoy! —-// 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. Join our LIVE classes www.KATzFitnesstry.com

This is my church exercise class designed for beginner exercisers. I want to give participants a platform to get started with fitness and my hopes is that they continue to progress and make this a lifestyle. —-/-/-/ 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. My fitness ministry…. www.KATzFitnesstry.com

Sanitas Black Garlic helped my neighbor Jose Lower his A1C and High Blood Pressure and helped his hearing as well (not on video) Buy Sanitas Black Garlic www.KATzFitnesstry.com

Mobility, stability and strength training after ankle sprain injury….progressing Plantar & Dorsi Flexion Ankle Rolls TRX Squat TRX Single Leg Squat TRX Single Leg Hinge 12-9-6o’clock banded taps Banded lateral walks Towel Scrunch Seated Inversion / Eversion —-/-/-/ 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

A snippet from my 30 minute QFLOW Mobility class —-/-/-/ 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

Mobility, stability and strength training after ankle sprain injury 3 Pt Ankle Roll (big toe, pinky, heel) Plantar & Dorsi Flexion Freestyle Ankle Rolls TRX Squat TRX Single Leg Squat TRX Single Leg Hinge Seated Inversion / Eversion Towel Scrunch —-/-/-/ 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

This is my church exercise class designed for beginner exercisers. I want to give participants a platform to get started with fitness and my hopes is that they continue to progress and make this a lifestyle. —-/-/-/ 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. My fitness ministry…. www.KATzFitnesstry.com

30 minutes of (almost) NON-STOP cardio/dance and fitness moves choreographed to music! Be more fitness or be more dance just add your own flavor & spice! —-/-/-/ 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. Join our LIVE classes www.KATzFitnesstry.com

Here’s a segment of my QSTRONG LIFT & BURN class for those of you on a time crunch! Be safe, Enjoy, Be strong 💪🏼 —-/-/-/ 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. Join our LIVE classes www.KATzFitnesstry.com

Here’s an upper body segment of my QSTRONG LIFT & BURN class for those of you on a time crunch! Be safe, Enjoy, Be strong 💪🏼 —-/-/-/ 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. Join our LIVE classes www.KATzFitnesstry.com