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In Praise of the Attainable

Attainable results don’t get enough love. In 2016, we remain positively drunk on unattainable beauty, unattainable physiques. Can’t we move on? From the Shmardashians, the Barbie bodies, the Housewives?


I’m not just bored by it, I’m down right annoyed. Frustrated. Far beyond ‘over it.’ This ‘beauty’ is bought. It’s artificial. And these women–in all likelihood–aren’t healthy, as in inside out, physically at their best.

But who cares? For most of the world, it’s unattainable. And isn’t that what makes it so attractive?

Food and fitness and body image are so deeply intertwined with feelings of self-worth, control, confidence, and emotion. And when you don’t see or believe in other viable solutions, the instinct is to starve yourself, or go nuts in the gym and restrict your diet, or do a juice cleanse, or drink mostly protein shakes for a few days/weeks/months, only to yo-yo back (in all likelihood) to a worse place than you were before.

I’ve watched friends and colleagues do all of these things. Heck, I did these things. And it crushed my spirit and weakened my body–and my will. I either had total control or absolutely no control whatsoever; moderation didn’t exist. Why is there such a lack of education about all of this? I’m sure it’s altered drastically in the last 10 years, but guys…the food pyramid? My health classes growing up? They were such a joke. My teachers meant well, I’m sure, and in fact they probably didn’t have the extent of wellness knowledge that’s available today, but so much time was wasted that could have addressed rampant eating disorder issues in my school. But what alternative did we know of when we had chicken fingers or the world’s least palatable lettuce for lunch, artificially constructed women on TV, and our bodies were morphing from gangly girl bodies into woman bodies? Fitness buffs seemed too bulky and Ninja-Turtley for my idea of a dream physique. So, restriction was the name of the game. It was miserable.

It doesn't have to be all or nothing.

It doesn’t have to be all or nothing. You don’t have to go nuts in the gym one week and feel hopeless when you don’t see results the next. Physical fitness and wellness aren’t quick fixes–they are life-long journeys, like bettering your mind or aspiring to a new phase of your career or practicing the piano. Nurturing and treating and listening to and motivating your body are practices that should be attended to throughout your life.  The good news? Once you establish healthful habits, it’s much harder to break them than keep them–truly. They become no-brainers. And better yet: you have the knowledge to know why you’re doing what you’re doing.

Over the past 6 months, my Challengers have messaged me pictures of improved physiques, clothes that once fit now being too large, new muscles they never had previously. My favorite messages to receive? “Kat, I had a cheat meal last night, but I didn’t feel out of control and I’m not beating myself up about it today.” Do you know how epic this is? This is the secret sauce. This is the ultimate triumph on the journey to reconciling your aspirations, your own self worth, and your body.

My Challengers aren’t wrecking their bodies or restricting copious amounts and varieties of food. They’re learning. They’re pushing themselves daily. They’re committing to their bodies, their well-being, their self worth, their time, their quality of life.

Captain Kat Fitness is a culmination of what I’ve learned from

a) recovering from 10 years of eating disorders

b) recovering from a lack of confidence and sense of control

c) crawling out of that black hole and voraciously reading and learning and researching everything about nutrition and physical fitness

d) cautiously, then excitedly, then passionately discovering my strength in the gym

e) falling in love with running and outdoor exercise (went from a Couch to 5K program to running a half marathon)

f) maintaining the physique I wanted and continuing to improve it over a span of 5 years

g) pursuing my personal training certification

h) creating and constantly re-creating and updating the Better Body Challenge to share what I’ve learned (nutritionally, physically, wellness-wise) and what has enabled a sense of control, excitement and passion, and confidence in my life.


I believe in this stuff at my core. I am a full-blown wellness evangelist and all I want is to break as many women from the imprisonment of their own self-deprication into confidence and strength. It’s why I became a personal trainer, why I sent out 200 daily motivational emails over the past 6.5 months to my challengers, why I’m happy to answer any and all questions at any time, why I accept and believe in any client regardless of age or physical ability. I recognize that goals look different for each of you, and I’ve done my best to promote that in CKF. Maybe the Better Body Challenge isn’t your jam, and that’s cool. But if you might indulge me for just a second of genuinely-felt woowoo goodness: where do you stand with your confidence, self satisfaction? Are you giving yourself at least 30 minutes a day that are strictly your own–where you’re doing something just for you? For your well being and sanity? To improve your quality of life? If the BBC isn’t for you or you’ve already found your solution, that’s rockin’. If not, make sure you’re giving yourself permission to get a little selfish for at least a few minutes every day. Be good to you, your body, and your life, lady. After all, it’s the only one you’ve got.


Dump the unattainable. Pursue the attainable.


Captain Kat


Captain Kat is the creator of the Better Body Challenge, a monthly fitness program with 20 minute video workouts for in home or at-gym workouts, daily motivational emails, a private Facebook community, nutritional guides, and 24/7 access to a personal trainer (Captain Kat). For any questions, email kat@kinektfitness.com To register, click the link above or visit www.captainkatfitness.com/register

CKF = Attainable, Sustainable Results

Captain Kat Pricing


Know you want to reserve your spot or have questions about the program? Email me at kat@kinektfitness.com.


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Is May Pay What You Can?

Oh, heck yes it is.

HOWEVER, this is the final month that it will be! As we get into full-blown summer, I still want to ensure every person who is ready to commit to their better body has the opportunity. Unfortunately, PWYC isn’t sustainable for CKF in the long run. TRUST ME–there will be affordable plans for all kinds of budgets come June–the program is undergoing a huge revamp.

So enjoy another deeply discounted month of daily workout videos, nutrition guides, 24/7 access to a personal trainer, and a great big beautiful community of fiercely motivated ladies.


A Word About April (Pricing)



There are BIG some changes happening to Captain Kat Fitness and the way I’m running the program money-wise.  The Better Body Challenge, my great love and passion project, will once again be Pay-What-You-Can for the month of April. Anyone who wants to has access to the Monthly and Weekly workouts up on www.captainkatfitness.com/april OR at my workout library up on Pinterest. New workouts/a full workout calendar posted weekly.  Pin them, try them, live your life. If you want the complete program: access to the daily emails (fresh content every single month including recipes, morning meditations, fitspo, fitness/nutrition hacks), the access to ask-a-personal-trainer, the private Facebook community of Challengers (like you) pursuing the same workouts, and workout explainer videos for every single workout, it is PAY-WHAT-YOU-CAN for the full month. You can donate $5 or $500 and I will love you and happily provide EVERY ounce of support I can towards your health and fitness endeavors.  The Better Body Challenge is time consuming but something I LOVE doing, and the donations are what help me pay for web hosting, design, materials, and any Facebook ads that I run in the hopes of broadening the Better Body community beyond my beautiful friends.  The bigger it is, the better it can be. Please help me by sharing this project with anyone you know who may benefit.


xoxo and spread the love,

Captain Kat


A Letter to My March Challengers (And sneak peek for everyone else)


My beautiful, stunning challengers:

WELCOME TO THE MARCH BETTER BODY CHALLENGE!  I am so excited about this fresh new group of ladies committed to bettering their bodies over the next (at least) 30 days.  (NOTE: This email is much longer than the normal daily emails, but is the ONE email you MUST read before we begin.

Here’s what the Better Body Challenge IS about:

1. SUSTAINABLE CHANGE.  First and foremost, we’re going to make sure you’re endowed with the tools and education you need to make sustainable change in your life.  Why do diets fail? Because you’re overhauling your diet for a temporary period of time and are willing to go to extreme lengths to get there. Will you lose a couple pounds? Probably. Will you keep it off for good? Unlikely. This group is for eliminating every possible obstacle that keeps you from achieving health and happiness physically—that means getting more sleep, drinking more water, educating yourself about what nutrients go into your body, and how to use your body maximally when you work out.  This is literally about improving your quality of life.  Will it take some brainpower? Yep. Will it take some patience? Yes. Will it take some hard work at the gym (or working out at home)? Yes. But you get ONE body and we want to make sure you give it the love it deserves so that, in turn, it can give you the BEST quality of life.

2. JUDGEMENT FREE.  The Facebook group is your greatest weapon.  These ladies are the best workout buddies you could have, because you can post on the wall anytime and ask me a question (Please, please, please share to the GROUP so that everyone has the benefit of learning from the response), share a recipe you’re trying for the first time, a shameless gym selfie, a gym checkin—whatever will inspire you to keep going.  USE us. We are in this together, and it is totally judgement free.  Along these lines: you will notice we have a wide array of challengers in here.  Some of these ladies are CRAZY FIT ALREADY and we love them and some of these ladies are newer to the fitness journey or returning to the fitness journey and we LOVE you too!  Everyone is running their own race and has their own goals, and we can all support one another in our separate endeavors.

3. KINDNESS.  Please, please, please be kind to yourself.  Remember how I said this isn’t just some fad diet?  If you have a rough day, it’s not just okay—it’s human.  We *all* have them.  Please be kind and patient with yourself. This doesn’t give you a free pass not to TRY, but it does mean you should hop back on that back wagon without self-loathing if you slip.

Components of the Challenge:

1. You will receive daily emails from me (except on Saturdays, which are your designated rest day).  Though I reiterate some of the same topics month-to-month, the material is new every. single. month.  This is not required reading, but it is meant to start your day in a mindful, intentional, healthy place in terms of physical fitness and nutrition.  They will arrive to your inbox every morning at 7AM EST.  If you miss one, nbd. They’re just an additional tool if you find starting your day with a knowledge nugget, a training story, a fitness hack, a recipe, or a stupid gym meme puts you in a rockin’ place.

2. The month-at-a-glance calendar is up on the website (www.captainkatfitness.com/march) If you need to swap some days around, plan in advance. As I’m sure you’ve heard this phrase thrown around in the fitness community: if you fail to plan, you plan to fail. I post the weekly breakdown of workouts in advance on the website (and typically will give you a heads up on the Facebook page).

3. The Facebook Group: turn on your notifications. We don’t post incessantly, and any and all updates arrive on that page in real time.  This is where your workout buddies are.  This is where support is key.  This is where I can answer any and all questions.  This is where recipes are shared.  Get into it.  Lastly, THIS is where the video workout quick-thrus live.  I’ll post a quick video of the daily workouts for your viewing pleasure 🙂

What You Need for the Challenge:

1. At Home Worker Outers: dumbbells (if you can get one lighter set and one heavier set, that’s ideal.)  If you want to up your game with a jump rope for cardio day, a resistance band for strength training and stretching, and a yoga mat you are welcome to get these as add-ons but they are not necessary.  If you want recs on specific brands, I’m happy to give them. Just email me at kat@kinektfitness.com or message me on Facebook.

2. Find your Nutrition Plan: the workouts and one-on-one support of the program are the biggest components of the program, but these guides provide a fair amount of info and two solid guides for navigating your nutrition over the next month.  Californians is geared towards clean eating and curbing sugar, New Yorkers is for those who like to track macros and are wanting to supplement protein-wise.

3. ENTHUSIASM.  For real, it plays a huge role.  Have faith in yourself and this process, and you will be shocked by how much you can accomplish.

LASTLY:  Tomorrow is PREP DAY.  You do NOT need to stress about tomorrow.  It is the day to figure out your Nutrition Type, introduce yourself to the group on the Facebook page, take a look at the workouts for the week and get your ducks in a row.

THANK YOU FOR BEARING WITH THIS EMAIL.  If you got to the end, please respond with a “got it!” so that I know you’re receiving the emails and got all the info 🙂

You are STARS and I can’t wait to get this March Party started.


an abnormally verbose Captain Kat

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I’M LIKE CHUMBAWUMBA, BABY (Two steps forward, One Step Back)


Hello, from the slump.  The rut.  The terrible, horrible, no good, very bad semi-inexplicably lackluster day.  The woe-is-me semi-unfounded home of the blues.  I hate these days.  I find them to be a waste of time (usually).  Although: as I age, I find that these slumpy days have their merits.








Self centered?  Yeah, sure, a little.  I’m a millennial, I haven’t been an independent adult long enough to be sick of it yet, and I have an insatiable hunger for…well, almost everything.  For success, for learning, for food, for stretching the limits of my body, for contributing to something, for building things, for discovering, for putting myself in positions that terrify me.  But you know what I enjoy most? Sharing the journey/experience. I don’t want to just build something for myself–I want to build tools that will better the collective experience and the individual lives of those in it. I know that sounds like a load of you-know-what, but it isn’t.  I want that.


You know how people will say “it takes 10 years to become an overnight success”? No? Okay, well trust me: it’s a thing. I don’t have insane delusions of grandeur, but there are increasingly specific goals I’ve set for myself and these projects in the past year and I feel like I’m on a lifelong Wipeout game where hilariously dumb obstacles keep knocking me off my feet and starting the whole process again…or at least a few steps behind where I/the projects used to be.


All of this ambiguous metaphorical talk goes to say that I’m not satisfied or content with where I am right now.  I’m not happy with myself physically (yeah, I know. possibly the kiss of death for a personal trainer to admit that on her own fitness website?…I’m human, too!) or career-wise.  I’m working so hard to improve these things, but…it takes time.  So I’m practicing patience the best I can and forging ahead.


The best result of these hum-drum moments, I find, is that they usually become catalysts for change…or like a superboost in a video game. Unhappy? Unsatisfied? Disappointed? Cool. Fan that flame, baby. Work harder. Work better. Work faster. I’m like ChumbaWumba, baby. I get knocked down BUT I GET UP AGAIN.


As a bit of accountability, here’s where I stand and here’s what March is (working towards) changing:

  1. My body: living out of a hotel and doing a decidedly un-physical show during the winter time has been difficult. Spending many, many hours trying to build businesses on my laptop has been difficult. Hilariously and depressingly ironic to lose some physique while you build a fitness business, but it’s a real thing. So here’s what’s up: I am 100% all-in with you challengers in March.  I have ambitious fat loss goals I’m pursuing this month.  I have strength training goals I’m pursuing this month. I’m going to give you all some one-up challenges for a little extra boost, if you’re really wanting to get into the nitty gritty of fat loss and muscle gain.  Let’s do this.
  2. CaptainKatFitness: I am as in love with this project as I was 4 months ago.  Change (namely sustainable change) takes time–we know this.  So I don’t have hundreds of members.  So I’m not making a profit. It’s okay. We are building something, you and me. And it is so, so special. And I have no doubt that it’s worth the time and energy. I freaking love you guys. And, shameless plug, if you want to help even more with the building of this passion project, get a friend on board.  They can literally pay a dollar for a full month next month.  Or $5 if they want to forgo a frappuccino next month.  Trust me: the effects of the Better Body Challenge will be better and last longer than that $5 coffee.  www.captainkatfitness.com/register (or just click ‘register’ above)
  3. Kinekt, the App: My first fitness baby, Kinekt, is still living in limbo and effectively has been since late summer. Kat’s going to need some more capital to fund the development.  But I still believe in it, love it, and (in time) will produce it.  The work is there, and maybe someday a Kickstarter or Crowdfund of some kind will help launch it out of limbo, but for now…this one’s waiting on the sidelines.
  4. Unannounced Project That I love But Can’t Announce Yet: I’m so stoked about this one. It’s bubbling and brewing and going to be so neat and wonderful. It needs a lot of love and work before I can officially share it with you all, but ladies (and gents–oh HEY dudes! this project is for you, too!) I really think it’s going to be awesome (AND FREE) and well worth the effort and I can’t wait to share it with you all.

So what have we learned in this little check in? Big projects are freaking hard work. Hard work takes time. Starting a new career is challenging and exhausting. Building that career is even moreso. But are these projects still worth the time, effort, and money? Absolutely. I believe in them…and I hope you will, too.  And thanks for following (and supporting) the journey.  It means the world.



Captain Kat


If you have some spare change to contribute towards the journey and help keep CKF running (or even want to contribute to Kinekt), there’s a button below.  If now’s not the time, no problem.  Happy to have you along for the journey and thanks for reading.

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The Super Mario Brothers of Fitness Programs

I invite you to think of the Better Body Challenge as an Accelerator towards achieving sustainable change–and, in turn, your better body–every single day.  Do I want you to only do my workouts while you’re a Challenger?  Only if that’s what you want!  Do you have a favorite dance, yoga, zumba, bodypump, kettlebell, jillian michaels, fitness blender class that you LOVE?  DO IT.  Do you want me to prescribe your workout schedule every day?  No problem.  It works either way; The whole point of this program is to eliminate obstacles in the way of your fitness goals.  There are so many ways to get there, so we’re going to find out what works and is fun for you.


Let’s talk about this in N64 terms.  You’re Mario.


You are a) ADORABLE b) eager to change.  Fortunately, with Captain Kat’s Better Body Challenge (henceforth referred to as “CKBBC”) you have ample tools in your arsenal.

First, you have your “why.”  On day 1 of the Challenge, I invite my challengers to post a selfie introducing themselves to the group and sharing their “why.”  To watch a very smart man explain the psychology of “why,” click this.  Otherwise, take my word for it and read on.  “Wanting to be healthy” or “wanting to be skinny” ARE NOT SPECIFIC WHYS.  When you are tired, sore, and lacking enthusiasm to workout before work in the AM, these whys will not pull you through.  “I want to make my ex pissed at how fabulous I look,”  “I want to have arms like Michelle Obama,” and “I want visible abs in a bikini” are excellent “whys.”


Remember these fierce little dudes?  These are your power ups.  When you’ve powered up and a baddie knocks you down, you stay up because you had extra powers.  That’s what your “why” does.


Secondly, you have a map.


Some days you don’t want to go to yoga class.  Some days you walk into the gym and think “I don’t even know where to begin.  Treadmill, I guess..?”  Some days you want to work out at home.  CKBBC eliminates the excuses and–even better–the wasted time so that you can maximize your workout time.  Thanks to a daily workout schedule (that you can move around as needed), workout videos to explain each movement, and constant access to Captain Kat, you don’t ever need to feel lost or bored at the gym.

Speaking of the Captain–she is/I serve as THIS:


Ask a question, tell me your troubles, stress out to me about foods, celebrate your suggestions, AND I GIVE YOU COINS!!!

…just kidding.  I don’t give you coins. But I do give you knowledge bombs, a high five, a kick in the pants when necessary.  I give you a daily pep talk every morning at 7am eastern time to start your day with some body mindfulness and positivity.  I share recipes, workout hacks, and my favorite athletic wear.  I’ve been known to give challengers quest bars just for their feedback on the program.  I am your biggest cheerleader.  I want you to succeed.  Sure–it’s my business.  When you succeed, it means the service works.  But more importantly, I legitimately care about your experience.  Fun fact: I’m still in the phase of this business where I am losing money and a TON of time to run it.  I’m not doing this for the big bucks; It’s a passion project.  Let’s achieve the body of your dreams–okurr?



You know that pal who will, you know, occasionally take class or go to the gym with you?  And some day you’ll feel kinda inspired to go but you bail when your buddy doesn’t join you.  BYE FELICIA.  CKBBC has a whole GANG of ladies ready to support you.  Post that stress on the facebook page and you’ll get likes, comments, AND BETTER YET real live people caring about your success.  I cannot impress the importance of this factor of the program enough.  The private facebook community is GIANT.



You have to achieve levels to win the world.  There’s a lot of flag-jumping to be done before you get the big wins.  This is real life.  You know what isn’t real life?  Violently restricting your diet for a small period of time, dehydrating yourself, hurting your joints overdoing it at the gym.  We want sustainable change.  We want something you will be excited to do.  We want to see accelerated, real, sustainable results.  We want ALL da flags and ALL da castles.

BOTTOM LINE:  This program makes it as easy as humanly possible to commit to your health.  Obstacles are removed, rewards are in store.  Don’t stand in the way of yourself, and I guarantee you will find success and results in the Challenge.

I’m so gosh darn excited to start February I could burst.  Today is the LAST day to register, so if you’ve been waiting–this is the final opportunity.



Captain Kat

What’s New In the February Challenge?!

FEBRUARY is fast approaching!

It’s the month of love, baby, and you know I’m all about prioritizing your health and happiness!!!  The mantra for February is: build the body you’ll want this summer NOW.  So often I feel completely blindsided by warm weather and I forget annually that you can’t build a bikini body in a week!  It takes 3 weeks for you to see your own results, 5 weeks for close friends, and 8 for strangers.  And if weight loss is your goal, we’re going to want to be losing 1-2 lbs a week.  If you’re looking to lose 10+ lbs by summer, we’d better get crackin’.

What’s new next month?
+ improved recipe guide for Californians
+ improved New Yorker plan complete with guide on following macros
+ workout quick-thru videos
+ website updates making it easier and more functional to use
+ continued endless affection for my challengers
+ steps challenge and giveaway!!!, for those of us who track via iPhone, fitbit, etc.Challenge a buddy to join you next month!  The bigger we are, the better this can be.  Full steam ahead.xoxo,
Captain Kat

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Building Your Dreams Is No Cakewalk: A Check-In from the Captain


My quarter life crisis hit me hard.  I’m not an especially patient person in general, but the necessity for me to stop living singularly off of the high from applause and a few hundred dollars a week…or worse yet: being an out of work actor trapped in the concrete-jungle-that-is-Manhattan feeling worthless, untalented, oftentimes cold, and exhausted helping stay-at-home mothers in Manhattan raise their children…hit me like brazen, crazy Miley Cyrus astride her giant wrecking ball:



So I decided to do something about it.  Towards the end of tour, I signed up for an Entrepreneurship class at the New School in New York and I registered to study for my personal training cert.  Well, fast forward five months and a lot of cramming, and I got my certification.

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And I took my Entrepreneurship course.  I had a truly inspiring professor and a sizable fire under my you-know-what and I built a beautiful app for my project. I wrote the business model/business plan/financial projections/wireframes/design guide/slide deck pitch. I learned a ton.  I pitched it to ex Google techies and the program manager for the Harvard School of Business Angel Investor Network.  They told me they thought it was a great idea and would sell and scale beautifully.


But then my cofounder (of the app) bailed on me because, well, entrepreneurship is decidedly unglamorous and freaking hard at the start, and so I was left alone with a gorgeous idea and a ton of hard work and no means of building the app myself.  Until I find my business partner–a technical cofounder with whom I’d entrust my intellectual property, business, and a stupid amount of time–I’m a lone wolf, baby.  The plan is to fund the development of the app myself (outsource the initial development…then hopefully early adopters would use it, give me feedback, and I could either pivot and build version 2 or pitch it to some fancy investors or attempt to get into an accelerator program…and in the meantime locate my cofounder.  See how foolishly complicated this is?)  So until I have the capital to fund my app (hint: it won’t be for awhile), Kinekt is on hold and I must forge on with other dreams.


Remember when I got that personal training certification?  Well, with Kinekt on temporary hold, I determined it was time to put that certification to use. I travel often, I’ve taken a zillion fitness classes all over New York–heck, all over the nation–and I love teaching.  And I’m certified! So, I thought: build a program that can be followed online by clients the world over!  Make it affordable!  Make it something you would want to do!  Make it something that is a joy and therefore does not feel like work!

And so I did.  I mean, you’re here on the Captain Kat Fitness website, aren’t you?

That lightbulb moment materialized in late October.  50+ women participated in the 2 beta/trial rounds of the Better Body Challenge and the amount I’ve learned about running this thing and shaping it into the program I want is stupendous.  January has been my first paid challenge and I have 10 clients–a perfectly respectable start.  And it’s joy, but it is work.  Boy, is it work.  And I’ve had theater gigs and “day jobs” throughout all of this.  So in a typical day: wake up early, breakfast, gym, rehearse/play pretend from 10-6(ish), come home, blast through as much of the podcasts/online classes/social media marketing/website issues/tending to clients/creating content/updating workouts/fixing membership issues/prepping for the coming month as possible, pass out.  Repeat.


It is also exhausting. And unless I build faster and get more clients, it–and I–will drown.


But I’m determined not to let that happen. To my beautiful friends with side projects and entrepreneurial endeavors, to those working their way out of a 9 to 5 or trying to afford the actor life, I genuinely wish you the best of luck.  The last nine months have been some of the most trying, frustrating, exhilarating, rewarding of my life so far.  I hope what I’m building will succeed.  I need it, I believe in it, and I love it.  So I’ll keep on keepin’ on, hustle until I can’t hustle anymore, and try to keep my foolishly optimistic big-dreamer mindset screwed on until these dreams–or some semblance of them–become a reality.


Captain Kat