Katie Veenstra

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Katie-Christian Fitness Coach on Instagram: "Don’t be deceived that you are not enough, that something is wrong with you, that nothing will ever work for you. That nothing will ever change. You have too much weight to lose. You’ll never follow... Katie-Christian Fitness Coach shared a post on Instagram: "Don’t be deceived that you are not enough, that something is wrong with you, that nothing will ever work for you. That nothing will ever change. You have too much weight to lose. You’ll never follow through. We’ve told ourselves these ...

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Katie-Christian Fitness Coach on Instagram: "Try this move from one of my favorite home workout programs and let me know what you think !" Katie-Christian Fitness Coach shared a post on Instagram: "Try this move from one of my favorite home workout programs and let me know what you think !". Follow their account to see 227 posts.

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Watch this reel by veenstrakatie on Instagram powherofwords • Original audio

You only see me NOW.

You didn’t see/know me when —-

I hated dressing up because none of my clothes fit.

I was completely embarrassed for anyone to see me at a gym because I was so out of shape.

I felt tremendous guilt for needing or heaven forbid “wanting” any time for myself after having kids.

I was constantly disappointed in myself for letting myself get this bad while simultaneously feeling overwhelmed with how to even make a change.

NOW, eventhough my body is still not perfect (it’s ok that it never will be mamas 😘) , I’m more confident in my skin. I’ve lost the physical weight and learned how to recognize and healthily deal with the toxic mental baggage that I feel like so many women experience.

And I want that for you too! I know it may seem so far away and impossible, but I’m proof it’s possible! You can be freed from all the junk you are telling yourself!

If this is you and you are ready to take that step, message me and we can chat! 😉

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Watch this reel by veenstrakatie on Instagram Katie-Christian Fitness Coach posted on Instagram: “Short on time or equipment? You can try these exercises for a quick workout! Always modify to…” • See all of 's photos and videos on their profile.

Discipline OVER motivation.

Motivation may get you started, but its discipline that will keep you going. Here are a few things that have helped me over the years to create the habit of discipline. 👇👇

✔️Have everything you need for your workout out & ready for the morning. I.e. Workout clothes, pre workout, snack, etc. That makes one less thing you have to do in the morning & you can get right to work.

✔️Write down your why for wanting to get healthier. Not just what you want to LOOK like. But how you want to FEEL. Have more confidence, more energy, feel better in your skin. Have those by your bed & read before you set your alarm for 30 mins earlier for the next morning to get your workout in. 😉

✔️Have a friend do it with you! Starting anything new is scary! But having someone walk through it with you helps you see it through even on the days you don’t wanna. 👊

If these have helped you today, comment below with your favorite emoji. ⤵️⤵️⤵️

I was the girl in high school who was lanky skinny and could always eat what I wanted and not gain an ounce.

Then came marriage, having kids, stresses of work, anxiety, depression, and other life’s hardships. I began to emotional eat and looking back I now realize that’s when I started developing an unhealthy relationship with food. An extra 10 lbs turned into 20, 30, until I was 70 lbs. heavier than I was all through high school.

Sure, I needed to put on some healthy weight, but one day I looked up and couldn’t believe how I let myself get this way. I was completely overwhelmed with where to even start. The battle in my mind was tougher than any physical weight.

Then one day, I finally had the courage to attempt to make some changes. I signed up for workouts I could do at home and joined a private FB group of women.

It wasn’t easy and it took time to get physical results. But what I least expected to happen was for my mindset to change. Walking the road with so many encouraging women believing in me really helped play a part in changing my (then very messed up) thoughts about myself.

I know you struggle moma. I see you. You are not alone. My bootcamp is a place for you to be supported, to belong, to grow, and to learn that there’s more . You can feel so much better about yourself.

Visit the link in my bio and fill out the form. My next group starts August 1. ❤️

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Watch this reel by veenstrakatie on Instagram

Share with someone who could use this reminder! 👇👇

Do you ever look at other people you view as “successful” and think, I wish that was me?

I wish I could lose weight.

I wish I could be more disciplined.

I wish I could feel better about myself.

I wish I could make a change.

But during all that wishing, you fail to realize that they once too probably had those SAME thoughts.

They had to come to a breaking point of choosing to believe that they COULD do it. That the pain of remaining the same was greater the pain of change. And take that step.

So today, will you choose to believe that you ARE capable of anything you set your mind to? Take that baby step of courage towards the kind of life you desire. ❤️

💫BE STRICT WITH YOUR GOALS BUT FLEXIBLE WITH YOUR METHODS. 💫

How many times do you say you are going to do better/eat better/exercise more? Then the minute something doesn’t go according to plan, you are ready to throw in the towel because you immediately think something is wrong with you and you can’t do it?

Anytime you try something NEW, there will be a learning curve and that’s totally NORMAL!

Think about it this way: If you had never played tennis before, but wanted to take up the sport, would you expect yourself to be able to play in the pros after one day? A few weeks? NO!

So remember that next time you have those negative thoughts and want to give up. Give yourself some grace and know that it doesn’t matter if you are perfect. But that you keep showing up, learning, and growing.

This is for YOU if…

🔹When you look in the mirror, you don’t even recognize the person anymore.

🔹You are embarrassed to see old friends because you fear they will notice how much you have “let yourself go”.

🔹You tell yourself that this is just what happens when you get married, have kids, and get older. You might as well learn to accept it because that seems easier than the overwhelming thought of making a change.

But what if I told you that you could learn to love the person you are now?

That you CAN be successful in losing the weight and emotional baggage that comes with it?

You can have confidence in your ability to succeed in doing the hard things?

I’m PROOF that if you will take a chance on yourself, anything is possible! And the best news is, you don’t have to do it alone!

My next online fitcamp is starting on July 19th and I’d love to walk through your journey beside you!

I will be your personal coach and provide you with the tools I’ve used to help change my body and mind and sustain my results for over 4 years!

If this is something that interests you, please comment below or message me and I will get back to you !

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Watch this reel by veenstrakatie on Instagram patriizzle • applepay$

SHARE with a friend who could use this reminder. 😘

😘

Not enough time to eat breakfast in the mornings? Make these and keep in the freezer for a quick healthy breakfast option !

Ingredients:
4 oz turkey sausage
½ cup onion, chopped
½ cup green peppers, chopped
¾ cups almond flour
½ teaspoon salt
½ teaspoon pepper
1 teaspoon baking powder
3 eggs
1 cup cheddar cheese, shredded

Preheat oven to 375. Cover a baking sheet with parchment paper or silicone mat.

Saute sausage, onions and peppers until the sausage is browned and the vegetable soft. Take off heat and let cool.

In the meantime add almond flour, salt, pepper and baking powder to a bowl and mix.

In a separate bowl beat eggs, then add ½ cup of the cheese. Add to the flour mixture and mix well.

Add cooled sausage mixture and mix to combine.

Place a big spoonful of mixture onto the parchment paper as you would to make cookies. Dough is sticky so try to use the spoon as well you can.

Press down gently on each cookie to flatten a little. Sprinkle remainingcheese on top and bake for 8-10 minutes.

Store in the refrigerator or freezer.

SAVE this post to try later !

Recipe credit- Denise Wright MyLifeCookbook.com

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Watch this reel by veenstrakatie on Instagram Sage The Gemini • Tick Tick Boom (feat. BygTwo3)

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Watch this reel by veenstrakatie on Instagram Carrie Underwood • The Champion (feat. Ludacris)

DO YOU BELIEVE YOU CAN DO IT?

I was a little skeptical and scared to do this program when it first came out. I didn’t feel like I had any “gut” issues or any food sensitivities so why would I need this Gut Health program?

Sure I wouldn’t mind losing some weight but I I had come to the conclusion that my stomach would never change since having babies no matter how much I exercised or ate right. And that it was too hard.

What if I couldn’t stick it out?
What if I was hungry all the time?
What if it didn’t work for me?

I decided to go with it and was pleasantly surprised! Eating MORE than I did before and less intense exercises!

12 lbs. 4.5 inches. - GONE! No more bloat. More energy. And my biggest win has been decreased anxiety. 🙌🙌

If it can work for me, it can you too ! This isn’t just another fad diet, but a lifestyle! No end in sight.

I am continuing the nutrition portion but will repeat the workout program starting June 27th and would love for you to join me !

Message me or comment below if you are interested!

Easy healthy taco salad !

-Sautéed cauliflower rice with red peppers and chili powder
-Shredded lettuce
-Sautéed chicken breast
-black bean hummus

For more flavor, add salsa and guacamole to your liking !

Enjoy!

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Watch this reel by veenstrakatie on Instagram kaylieestewart • Original Audio

I’m no different than you. I’ve struggled with cravings, eating my emotions, headaches, tired all the time, and guilty of trying to exercise more to make up for my bad diet.

Like most people, nutrition has always been harder for me. When my company released this new program, and everyone was getting such amazing results, I figured it was probably something where you eat all kinds of weird, organic foods and that it wouldn’t be for me. 😂

But I took a chance and I’m going in to week 3 and am MIND BLOWN at how much the foods we eat affect our bodies. I don’t have the headaches, I have more energy (even with less coffee), my skin looks better, and I overall feel better.

I am also down 8 lbs and 4 inches and eating waaaay more than before. I don’t tell you that to advocate for quick fixes or things that promise you to lose tons of weight in a short amount of time, because that is NOT this program.

It’s about finding the right foods that work to fuel YOUR body best, and eating whole, nutrient densed foods. And making it a lifestyle.

It’s cliche I know, but if you are tired of just being tired and not feeling good, please know it doesn’t have to be that way! You can feel good and feel good about yourself ! My virtual bootcamp is always open to help walk this journey with you!

Comment below or DM me for more info. ❤️❤️

What do you do when you are 2 weeks in to cleaning up your nutrition and seeing lots of success, and then…

You hit a night when you let the kids play outside later and your starving, but the kids still need a bath before you can even start cooking your food ?

Sure there’s probably something more “on plan” in your fridge, but you haven’t had pizza in forever and it used to be a weekly thing. 😉😋

But you immediate think- “I’ll ruin all my hard work” or “I can never stick to anything” if you eat the pizza.

But what if you decided to flip the script and not be a slave to those thoughts? Instead, think about how consistent you have been thus far. Far more than you ever have in a long time.

You have the power to take control and not let food control you. Order smaller portions so there’s less opportunity to binge or have leftovers. Skip the dessert and drink and have a side of veggies and water instead.

Sometimes it’s better to allow ourselves a small portion of what we are craving, than to keep restricting and associating negative things around that food. That can lead to binging and one “cheat meal” turns into a daily occurrence.

If you don’t do the work on your mindset and relationship with food, you will continue down that vicious cycle of feelings of failure and staying stuck where you are.

If you are ready to take the next step on equipping your mind AND body with the tools needed to make a lasting change, click the link in my bio or DM for more info on my bootcamp. 😙

Listen up momas!

Isn’t it time you allowed yourself to take care of you ? Do you truly know your worth? You are so mighty, strong, and have access to all the power you need in Jesus!

Don’t let your doubts and fears keep you from taking that next step to choosing a healthier lifestyle. I know it’s hard and uncomfortable at first, but He will walk with you !

If you WANT different , you have to BE different. Together we CAN do this ! Let’s run this race t!

Friendly Saturday reminder. ❤️

It’s not always about the pounds you lose, but about what you gain from the process.

For ME, It’s never been about getting back in a bikini (waaay pre-kids😂). (Although, plenty of ladies in my virtual fit group rock theirs. 👙)

It was about doing something for just ME. And having a healthy way of dealing with life. A way to fill my cup so I could give more to others. To feel comfortable in something other than t shirts and yoga pants.

Now going through this process, it’s shown me that if I can do it, ANYONE can! YOU can gain:

More confidence.
More energy.
Belief in yourself.
Discipline.
Friendships.
A healthier lifestyle.

So never give up on yourself! Anything is possible ! Do it for you !

My virtual bootcamp is always open when you are ready to take that first step! DM me or click the link in my bio. 💪

“I will not be discouraged about how far I have to go. Instead I will be excited about where I’m headed!”

Let’s face it. We all can be guilty of having an instant gratification mindset. We want to eat healthy and workout for a week and lose the weight and not have to do ANY more work. Am I right? Wouldn’t that be awesome ?!

Buuuuuut life doesn’t work that way sadly. 🙄😂

A wise friend recently told me to learn to ENJOY the journey instead of constantly focusing on the end goal. When we obsess about where we want to be, we easily become overwhelmed and it makes us resent the process which is almost a guarantee that you will quit.

Focus on the smaller victories and daily positive changes you are making that will build up to lasting results. 💪

STOP saying , “I wish that was me” and DECLARE why NOT me ?

There is no secret sauce to getting healthier. Just a lot of hard mental and physical work and falling and getting back up again each day and giving it your best. You just have to keep going. And most importantly when you feel like you can’t go any more, remembering WHOSE you are and the power inside you. God has you in His hand carrying you each day as you work towards your goals.

If you are trying to become healthier but struggle with anxiety/depression, negative self talk issues, knowing where to start, I would love to walk this journey with you and show you all I’ve learned and am continuing to learn that has helped me.

Comment below or message me and let’s chat. ❤️❤️

Losing weight is hard.
Choosing to be healthier is hard.
Learning to be disciplined is hard.
Setting scary goals is hard.

You know what else is hard?
🔹Feeling uncomfortable every time you look in the mirror.
🔹Being tired all the time.
🔹No energy.
🔹Regrets and the what ifs of what could be possible.
🔹Constantly wishing you could do something to change your situation.

It has taken me a long time to learn that you truly do have to CHOOSE YOUR HARD. Life will always be full of ups and downs. The sooner you realize that the only thing standing in your way is YOU, the sooner you can kick that thought to the curb and get to work!

Join that fitcamp, make wiser food decisions, take that leap ! Yes it will be hard, but I will say it a million times because I want you to believe it. It’s worth it! You are worth it ! ❤️❤️

You don’t have to be perfect.
You don’t have to have it all together.
Most importantly you do NOT have to do it alone.

God will ALWAYS be with you. I’m also a firm believer that God uses people and things in our lives to help support and stretch our faith.

That is what my virtual fit camp fam has done for me. My next virtual fit camp kicks off April -11th where you can join a group of women on the same journey of wanting to take better care of themselves TOGETHER . In addition, you will get:
— personalized meal plan with recipes
— access to over hundreds of different workouts 20-45 mins.
—Me as your personal coach 😘

You never will do it alone. Let’s get strong together ! If this sounds like your kind of tribe, shoot me a message or click the link in my bio!

Share if you can’t relate ! 😋🤪😂

Living a healthy lifestyle doesn’t mean you can never have foods you enjoy. Nor does it mean when you do, you obsess and beat yourself up or use exercise as punishment to work off the “extra calories”.

There will be stressful days that you don’t have the self control or will power. And that’s OK. Just don’t stay stuck there. Enjoy your food, show yourself grace, and keep going. 👊

Healthy sweet treat that tastes like apple pie !

Sautéed apples with a little bit of cinnamon and maple syrup. Soooo good !

Tag me if you try it !

Your day starts so much earlier than it used to before kids. Then it’s get everyone up, dressed, fed, teeth brushed, and always rushing out the door before you are late in the car rider line.

Then it’s ninety to nothing all day at work only to have no easing up once you’re off because you’re getting kids home in just enough time to inhale some supper before you are off to dance or sports or whatever million activities your kids are involved in.

Then it’s back home to finish up the tons homework you don’t even know how to teach your kid 😳, baths, do the dishes, feed the animals, put the kids to bed, wash your face and you finally may get to go to bed.

HOW in the world am I supposed to have time to work on my mindset ?!

First, you have to realize that gone are the days of having a peaceful moment of reading your book, bible, or devotional for any length of time.

Next, despite that fact, never underestimate the power of taking advantage of little pockets of time and infusing them with positive affirmations. Have christian music playing, listening to a podcast or sermon while you are getting ready, on the way to work, while you clean house. Basically ANY time you can squeeze it in.

You see, as moms, the devil loves to get us exhausted, worn out, impatient, down on ourselves. Then we believe the lies- we aren’t enough, we have let ourselves go, we will never be happy with our body, we always fail so why even try ?

That is why we must FIGHT back ! Take those thoughts captive by filling your mind with those positive truths ANY chance you get.

Today is a new day and a perfect time to say no more! Stand in your authority to take back your health. Because when your mindset is strong, you can do anything . ❤️❤️

Comment below or message me to join my online fit camp where me and other Mamas help each other focus on our mindset as well as improving our physical health . You are worth it. ❤️

Check out this quick 4 Ingredient healthy swap for hibachi!

Frozen cauliflower
Eggs
Liquid aminos
Sesame seeds

Heat the cauliflower in the microwave for 5 minutes while you fry two eggs. (I use olive oil spray)

Add cooked cauliflower and eggs to pan and sautéed adding desired amount of sesame seeds and liquid aminos.

For additional veggies, you can throw in frozen peas and carrots or add shrimp for extra/different protein.

I have this numerous times at my house and Olivia even approves of the “rice”.

Try it and tag me or let me know how you like it !

It’s so easy to focus on all the reasons not to love our body. What if instead we LEARNED to appreciate the stage of life we are in and whatever our bodies have been through WHILE we work on improving ourselves?

Start with your mindset and thoughts first instead of chasing a number on a scale. Without the right mindset, you will quit as soon as it gets hard or uncomfortable. But when you realize YOU’VE ALWAYS BEEN BEAUTIFUL, and are worth it, you will become unstoppable. ❤️❤️

We all have a day one.

We all stumble and feel shaky in our feet.

We all at some point need someone to help guide and teach us.

Here’s the thing. You don’t have to start out working out 6 days a week and have every healthy meal planned out. You just have to START.

Quit comparing yourself to every Karen out there. It’s YOUR journey. No one else’s. Swap out that soda with some water. Park farther away in the parking lot so you get more steps in. Take the stairs.

It doesn’t require perfection. Just action. If you’re not sure where to begin, comment below or shoot me a message. It’s ok to need or ask for help. 😘😘😘