August Katia’s KITs

July Katia’s KITs
August 1, 2017
Get.Reinvented. Pre-launch party
September 13, 2017
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This time, I am featuring the most exciting and HOT event of this summer, that means the world to me! The time has finally come for you to see my revolutionary online fitness program “Get. Reinvented” in action! Let’s train together, sample taste the menu from the nutrition plan, meet the industry vendors and have FUN!
If you are in the area make sure to grab your ticket 


Featured Question: Why Are My Muscles Sore After a Workout?

Answer: Delayed onset muscle soreness (DOMS) is often responsible for your “Ouch” the next day and not lactic acid like many believe (lactic acid is gone within an hour after the workout). It ‘s okay to feel the muscles soreness and stiffness after a workout. When you are training with the weights or using your body weight, you are putting demands on your muscles, and they work harder than in usual state. This activity often causes microscopic tears in your muscle tissue that it takes time to repair. By the way, we use protein to repair the muscle tissue. You can use a heating pad or a warming gel to create blood pull effect to the sore area, thus relieving the soreness. Don’t be afraid of DOMS. It is natural for you to feel discomfort within 12 to 24 hours after exercise, peaking after 24 to 72 hours, and usually disappearing within three to five days. So the good news is with Specific Adaptations to Imposed Demands (SAID) your body gets used to what you are putting it through at the gym, and DOMS should decrease in frequency and length. So keep on training and use your best judgment!

Do you want to lose more fat and train with me? I am inviting you to join my group “Get.Reinvented Club: Workout, Lose Weight, and Eat Healthy with Katia KITA” 


Featured Question: Are all calories equal?

Answer: No, they are not.
Each gram of fat converts to 9 calories, each gram of protein and carbohydrates converts to 4 calories and each gram of alcohol is 7 calories! When thinking of the calories, even equal in numbers you have to know what’s in these calories and what effect it has on your body. “Are they healthy” should be really the question.  Looking only at calories ignores the metabolic effects of each calorie; the source of the calorie changes how you digest it and how you retrieve energy from it.

Carbs are primarily converted into glucose that has a direct relation to ENERGY your body is producing. The only part of the carbohydrates that do not get converted to glucose is fiber. Fats and proteins do not get converted to glucose, obviously.

Do you have a Fitness question? Or maybe you are wondering about Nutrition and need an advice? Send me your questions 
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Buffalo Chicken Cobb Salad

by The Good Housekeeping Test Kitchen

2 c. rotisserie chicken meat, in bite-size pieces
1/3 c. cayenne pepper hot sauce
1 Tsp. distilled white vinegar
6 hard-cooked eggs
3 stalks celery
3 small tomatoes
1 head butter or Boston lettuce
Avocado-Buttermilk Ranch Dressing

1. In a medium bowl, toss chicken with hot sauce and vinegar until well coated.
2. Slice eggs and thinly sliced celery; cut tomatoes into wedges or slices. Separate lettuce leaves; arrange on a large serving platter. Top with eggs, celery, tomatoes, and chicken. Drizzle with Avocado-Buttermilk Ranch Dressing.
Refrigerate remaining dressing for another use.


Friday is coming! Let’s dance into the weekend together! This week I decided to show you something completely different, make sure you watch it! HIT PLAY and DANCE WITH ME!

 Apashe – No Twerk

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