Programming FAQs

Hi! Happy Almost Summer :) Today, I wanted to lay out some of the differences between two of my fitness programs, so that you can determine which of these aligns the most closely with your goals.

4-Week Slim Down

Let's start with the program that is based off of the formula that changed my life in terms of health and wellness: the 4-Week Slim Down. This program teaches the 80/20 rule to eating, which means that we strive to eat clean and healthy 80% of the time and relax 20% of the time. We carefully plan our treats so that we can enjoy them guilt free. This type of eating is sustainable FOREVER and is a great place to start when beginning, or getting back into, your fitness journey. 

In the 4WSD, I will also be giving you daily workouts that are a mix of strength training and cardio, as well as some mind and body workouts for rest days. You will be given my cookbook, which contains recipes for breakfast, lunch, dinner, and snacks. We will work on creating a meal plan that works for you and your family. 

In addition to the workouts, the recipes, and the strategy, I will be available each day to keep you accountable to your goals via a private Facebook group. This accountability is KEY to achieving your goals. 

I think the 4WSD is a great program for anyone who wants some extra support and accountability with their health and fitness, but I think it's PERFECT for those people who don't know where to start. It will create a solid foundation that you can build on as you reach your goals.

The next round of the 4-Week Slim Down starts on Monday, May 22nd and it is on Summer Sale for $99. That price includes everything listed above.    

Click here to get registered :) 


Carb Cycling and Intermittent Fasting 101

The second program that I offer on a regular basis is called Carb Cycling and Intermittent Fasting 101. It is a 3-week program that teaches you how to use carbs for GAINS, including improved muscle tone, fat loss, and increased energy. We alternate between days of high fats/low carbs and higher carbs lower fats to keep our metabolisms operating at a high fat-burning level. 

We also add intermittent fasting into week 2 for an amazing combination full of many health benefits, including better sleep, healing of the gut, regulation of hormones and mood improvement. The ladies in my current carb cycling/intermittent fasting group are LOVING how their clothes fit and how they feel, and we are only two weeks in!

This program is also for everyone, but clients who will be most successful at it already have a good fitness routine going. They have a baseline of fitness and want to tighten up some areas in their routine. 

Included in this program is the  manual, meal ideas and suggestions, two live trainings, and daily accountability and support. The next round of this program will begin on June 19th.

Click here to get registered :)


I also offer 1-on-1 coaching if you are looking for more of a personalized approach to your fitness goals. Click here to register for that service.

 

I want to help YOU reach your health and fitness goals so that you feel more confident in your skin! If you have questions for me regarding your goals and how we can best reach them, please email me at katie@harlancoaching.com.

The Power of Food

Katie Mountain.jpg

I am 34 and am really just now beginning to understand the power of food. It is everything. What we eat has the power to make us better or worse. I've been listening to podcasts and reading tons of articles about this topic, and I am even more passionate than ever about spreading this message to the masses. Food has the power to alter your moods, your energy, and remedy your ailments, aches, pains, illnesses, and more. And yes, this can feel a bit scary. But it is also incredibly empowering.

I have been eating clean for 4 years now, and carb cycling for the past 5 weeks. Having a solid foundation of "clean eating" was very helpful for moving into carb cycling. It is a simple strategy to implement, but it requires REALLY cleaning up your diet for at least 6 days a week. The carbs you eat are complex carbs like rice, sweet potatoes, oatmeal, and quinoa. No bread and no pasta. And no refined sugar. Working through this program has really allowed me to become in touch with my body and what it needs, how it responds to food, and what works best to keep me functioning at my best. I'm incredibly aware of how everything I am eating affects me, and it's thrilling!

When I was in my 20's, I always had an upset stomach. At least once a day, every day, my stomach hurt. And I legit just thought it was part of being alive. Some foods just hurt when they digest. Now that I have cleaned up my diet, if I have an upset stomach, I can pinpoint what caused it and when it started. And then I can correct it. That was a result of eating clean. But let's take it a step further. NOW that I am carb cycling, I can tell you exactly what foods give me the best energy, sleep, and feel-good feeling. It's amazing!

Everyone deserves to feel their best. I want to help as many people as I can find that power that is within them to transform their health and their lives. If you are ready for my help, I will be leading another group of participants through my Carb Cycling 101 program. Will be begin on May 8th. Click here to register!

XO, 

Katie

My FAVORITE workout apparel

Hi Ladies! I was able to head out of town last weekend and I got some new workout digs, and that inspired me to share my FAVORITE workout apparel by brand and type with you. I think feeling cute in your workout clothing is SO important, and before you think I'm just being shallow, hear me out. Have you heard the phrase "dress for success"? Well, it's totally the same in fitness. If I throw on an old t-shirt and some baggy sweatpants I am MUCH less motivated to give my full effort in my workout, or even complete a workout, than if I have on a fitted outfit that I'm confident in. Think about how you feel when you give a presentation; aren't you much more confident when you dress up a bit? I know I am. So that you have a point of reference, my workout clothes need to work for strength training, mind-body workouts (i.e. yoga), and cardio too. So I have a little bit of everything when it comes to fit, coverage, and breathability. Here are some of my favorites:

Shirt by Under Armour, shorts by LuluLemon
Shirt by Under Armour, shorts by LuluLemon
  1. Victoria's Secret Sport: I LOVE their sports bras. You can get moderate to full coverage, and they go anywhere from lightly lined (my personal fav) to padded. There are loads of fun patterns and strap arrangements. They also have fun tank tops with cutesy sayings like "Crunch before brunch" or "I'll meet you at the barbells." And for lighter impact workouts, their pants are super cute too!  With their frequent sales you can get an entirenew outfit (pants, shirt, and sportsbra) for around $50!  That's a steal!
  2. Nike: Well, their shoes are just awesome, but we already know that. I'm also a big fan of the pro shorts and capris by Nike. They are thin, so you don't get too hot, but not so thin that cellulite shows, haha. They hold you in and pair really nicely with a looser fitting top. Nike also has some great V sports bras that are lightly lined, and offer full coverage for the smaller chested girls. These work well for shirts that are a bit lower in front.
  3. LuLuLemon: Ahhhh, to shop at LuLu is an experience! I only have a few things from LuLu, but they are my favorite pieces of workout apparel. They are SUPER expensive, but have been worth EVERY penny. The quality is superb and they are designed to perform AND make us look good!  My favorite thing to buy there are the workout pants. They hold you in, let you breathe, and you can conquer the world in these pants. Every pair I've bought from their becomes my new BFF.
  4. Reebok: I love their leggings! The patterns are super fun and the material is smooth and silky. My graffiti leggings from Reebok get the most comments! I have a little trouble getting the sizing right at Reebok, though, as some things fit big and some things seem to fit super small (these would fit my 7 year old...?)
  5. Under Armour: I'm adding this one for my husband! This is his favorite brand for shirts, athletic shorts, and warm-up pants. But ladies, I love it too! I have a pair of UA shorts that have held up for years and are super flattering, as well as a few really cute and unique tank tops. They have upped their fashion game lately, and it's showing! But expect to spend $40-$60 on a pair of shorts or pants.

If you are starting a new fitness regimen this year, or just recommitting, do yourself a favor and buy a new outfit that you feel confident in when you hit the gym (or even your basement!). It really does help to dress the part. I'd love to hear some of your personal favorites, too!! Comment below and let me know what they are!

How to Enjoy Holiday Treats without the Guilt

I recently had a client as me, "how do you enjoy the holidays and also treat yourself with the holiday goodies?" My answer is balance! You should be able to enjoy some of your favorite treats but, not all of the cookies in the jar.

I teach my clients the 80/20 to eat clean and healthy meals and food. This allows you to eat and enjoy foods without feeling constricted.

Drop me a message or, find me on Facebook 

What is an Accountability Group?

So, you have heard me talk about accountability groups, but you aren't sure if they are for you? This video explains how accountability groups are for everyone! Want more information? Connect with me on Facebook!

Time Management

Yes, we all struggle with this. It doesn't matter if you are a stay at home mom, a working mom, a fitness coach, or a teacher, we all struggle with managing our time. Here are my time management to be successful!

Don't forget to connect with me on Facebook.

Results - 3 Day Results

Here are my results from the 3-day refresh! Chris and I had amazing results, watch the video to find out just how beneficial this refresh was for us! Don't forget to connect with me on Facebook!

Favorite Things, and A Facebook Tip Too!

Good things from this week, from Pumpkin Patches, home based businesses, rest days (they are awesome), Facebook communities and friends are the absolute best and so much more, watch the video and connect with me on Facebook!  

The Slight Edge by Jeff Olson- A Must Read

My favorite personal development book, The Slight Edge. This book resonates with me more than  most of the others I have read. It is all about finding right balance and making small, progressive changes that will lead to big results in the end. Find out more about this book by watching the video below, and don't forget to find me on Facebook!

Deviled Eggs - Healthy Snack Recipe

Easy and quick recipe for your kids after school snack! You can whip this snack up in about 5 minutes and your kids will eat them in less time than that! P.S -- The video is sideways, #momproblems! 

Don't forget to find me on Facebook!

Easy Lunch Wrap for Busy Moms

Busy mom, do you need an easy lunch recipe? This lunch is super simple and quick to whip up while you are tending to your kids. A few simple swaps even your kids may eat it. Ingredients:

  • a little olive oil mayo
  • deli turkey
  • honey goat cheese
  • sliced strawberries
  • romaine lettuce
  • whole wheat wrap

Directions:

  1. Smear  little olive oil mayo on the wrp, top with deli turkey, honey goat cheese, sliced strawberries, and romaine lettuce.
  2. Roll it up and heat it in the microwave for 20 seconds.

Another great addition would have been a little honey mustard or balsamic vinegar.

Enjoy!

Visit me on Facebook and tell me some of your favorite, quick and easy lunches!

This Weeks Favorite Things

This week's favorite things include, pen pals with my daughter to cold brew pumpkin coffee, these are a few of my favorite things. Now tell me some of yours!

 

Kitchen Shortcuts

Kitchen shortcuts to make your grocery trip and food for the week stretch -- plus super easy tricks to make your food stay fresh longer.