Women's Fitness and Nutrition Coaching

These quick exercises and stretches can ease the pain and tightness of hip flexors and strengthen those muscles necessary for strong knees and hips without putting added pressure on the knees. Make sure you are cleared for exercise from you physician.

This quick little video shares some fit tips and tricks and I do to maintain over the holiday season and can be used all year long!

This shoulder workout is a great way to build those shoulder boulders and get a great pump, burn calories and increase that lean body look! Let's WORK!!

Join Team GETCAFIT for this wonderful interview with Meg who is a mother, community and youth leader, and breast cancer survivor! She shares her story about her journey and fight with cancer and gives some very insightful information for those fighting and those who are supporting those who are fighting cancer.

Welcome to the GETCATFIT Lions Pride! Join us for a great workout to strengthen those abductors and the hips, build those glutes and grow those shoulders! As always consult with your physician prior to starting an exercise program! Let's WORK!

This delicious and pretty nutritious after school/after work snack is easy to make and tastes amazing! Give it a try. 1 sheet of puff pastry there are usually two in a box 4 ounces cream cheese softened 2 tablespoons mayonnaise 1 clove garlic minced small handful fresh herbs I used chives, thyme, marjoram 1-2 cups diced raw vegetables I used multi colored bell pepper, cauliflower, yellow onion, broccoli, and green onion. Instructions Preheat oven to 400 degrees F. Cut puff pastry square into 9 equal sized rectangles. Bake in preheated oven until golden brown and puffy, about 10-15 minutes. Once removed from oven, flatten with a plate or baking sheet. Allow to fully cool. In a medium sized bowl, combine, cream cheese, mayonnaise, garlic and herbs. Spread onto cooled pastry squares. Top with chopped vegetables. Serve immediately. Nutrition Calories: 227kcal | Carbohydrates: 15g | Protein: 3g | Fat: 17g | Saturated Fat: 5g | Cholesterol: 15mg | Sodium: 137mg | Potassium: 76mg | Fiber: 1g | Vitamin A: 1195IU | Vitamin C: 2.2mg | Calcium: 20mg | Iron: 0.9mg

This delicious prep worthy protein pie recipe by Mason Woodruff is so easy to make, healthy and delicious. A must try for a healthier dessert option or just for a snack. Macros: 305 Calories | 23 Protein | 25 Carbs | 13 Fat Recipe: -1 Keebler mini pie crust -3/4 scoop (23g) vanilla protein -1 Tbsp unsweetened dark cocoa powder -1 Tbsp creamy peanut butter -2 Tbsp unsweetened apple sauce 1. Pre-heat over to 350 bake pie crust for 5 min 2. Mix remaining ingredients together to form the batter 3. Add batter to the crust and bake for an additional 4-6 minutes being careful not to over cook to batter (gooey consistency is what you are going for). Enjoy!!

This cardio workout is great for those just starting out with exercise and is sure to get your sweat on! There is no jumping or getting up and down from the floor, just pure fun cardio moves to get that heart rate up!

This quick easy after school snack is healthy and yummy for little tummies....and big tummies too! 1/2 C blueberries (frozen or fresh) 3/4 C greek vanilla yogurt (low fat or fat free) Mix and enjoy!