Kat Cut Fit

The only way out is through.

I feel shy talking on the camera. That’s why I accepted to be a guest on 5 podcasts already

I started modelling because I was uncomfortable looking into the camera. Now most of my work is recorded.

I try to speak Portuguese every day although they laugh at me a bit. Más aprendo e falo um pouco.

Every goal worth pursuing will feel hard.
The sooner you accept being okay with not being okay, the sooner you’ll grow.

You get comfortable by experience.
And how will you get that if not putting yourself into the unknown? And not for masochistic purposes.

👉🏻Trying to lose weight? You’ve got to go through the uncomfortable
👉🏻Want to build a business? Better be ready for ups & downs
👉🏻How about going on a date? If you’re not ready to risk, nothing’s gonna happen

If staying in your comfort zone sounds better, why does it feel uncomfortable then?

I read today about the Pygmalion effect,

a psychological phenomenon in which high expectations lead to improved performance

Accordingly, low expectations lead to worse

Raise the bar even higher to elevate the game

Even if you don’t reach it, you’re already a winner

Your beliefs shape your reality
Choose them wisely⚡️

If you missed your biohacking routine today that’s ok

A day off will not put you off track
But playing ALL-or-NOTHING game will

Trying to be perfect is sometimes just an excuse not to proceed

Consistent, (imperfect) small daily actions outperform big future ideas

Less excuses. More action.
No matter how small.

🌐katcutfit.com

Win or learn.

I’m actually an architect, among others. Or at least my diploma says that.

Why the heck do I do all this fitness & mobility stuff then?

I was once a very sedentary human too. I had to find ways to build a bulletproof body.

I committed myself to helping others too. 
Because I know how it hurts. Your back, neck, shoulders, hips.. you name it.

Nothing against architecture, it’s a wonderful discipline.

I learned about the importance of foundation, structure, composition, got an eye for detail and how to simplify structures into smaller pieces.

Everything I use to run a fitness coaching business.

I could have said I failed.
I decided to say I gained double.

How you tell your story matters.

From Sedentary to a Supple leopard : 6 week Mobility challenge 🐆

This February I’m helping 25 folks to regain the mobility you had 10 years ago.

In a nutshell you’ll get..

📹6 week ´do-it-with-you´ 2 x weekly Live 45 min Mobility sessions (on Zoom)

👨‍👩‍👧‍👦Community to share your wins & ask questions

❓weekly live Q&A rounds to clear all your doubts

📄Lifelong access to a follow-along structured mobility routine whenever you need it

Best part: If you win the challenge, I give you the 💸 back

Let’s play😎?
DM me ‘🐆 ‘ if you’re in

More info tomorrow ✌🏻

Which one would you add?

⬇️ Comment below ⬇️

👉🏻 If you need an individualized plan to help you out with your NECK, SHOULDERS, BACK, or any other injury/painful area, comment “CUT” below to apply to WORK WITH ME 1-ON-1 ONLINE (I’II DM you how to get started)

🌐kat-cut-fit.com

All I want for Christmas is…🎁

It’s been an intense year, with a lot of growth, fun, travelling, clients, projects but also stress, disappointments, break-ups and self-realisations.

Thanks to all my clients who had trust I can help them to become a fitter & healthier human 🦋, to all of you subscribing to my app 📱, partners & collaborators in different projects🌐and all of you following 👯‍♂️ and messaging 📥.

I wouldn’t grow if it wasn’t for your support 🙏🏻

I hope you benefited from the posts I shared.

So as a gift to me, please support my work by engaging with my content. It’s a great feedback to me and it helps me navigate further 🛳️.

If a certain exercise helped you, it can help another human too ♻️

It costs you less than 10 sec of your time to like or comment, but it means a lot to me. 🙏🏻

Thank you in advance💛

Happy holidays! 🎄😊

Change nothing, nothing changes. Simple.

If you’ll stay sitting, that’s fine

But if you stay sitting, while dreaming of an outcome you’re not moving your 🍑 for…

That’s double trouble

I’d spare myself at least one, if you know what I mean

Happy Sunday ✌🏻

10 Fitness mistakes I made in my 20s so you don’t have to

1️⃣Not having a plan 🫠- random plans lead to random results. Tracking & progression are 👑

2️⃣Doing 3x10 sets 🥱- literally killing your gains. Train for strength so you can hit max 5-6 reps without stopping. Don’t count the reps, make the reps count

3️⃣Cardio & Strength together 🔗 - when you lift, you lift, when you run/swim/bike then do only that. Focus specific training gets best results

4️⃣Doing only group classes 👯‍♀️ - saying this as someone who used to teach upto 20 classes a week( 4-5 trainings a day🙃). It’s a great way to start and for general fitness. But if you really want real results, your nutrition + heavy lifting are crucial

5️⃣Not eating enough of protein - as a vegan myself 🌱, I wholeheartedly say that rice, lentils and nuts will not cover your daily needs. Bioavailability of your protein source matters (check it online)

6️⃣Not prioritising my 💤-muscles are damaged in the gym, and rebuilt when sleeping. If you just tear, you’ll end up torn

7️⃣Not minding tempo when lifting - slow negatives & controlled moves will make 5 reps feel like 3x10. Again, make the reps count

8️⃣Bringing the phone to the gym 📱- studies show that in 20 min workout, on average 9 min are spent on phone. And you say you train 60 min? Or closer to 30..

9️⃣Always changing my workouts 🤹 - body needs time to adapt. When it adapts and becomes too easy, then you change & upgrade. Otherwise you’re just playing around

🔟 Ego lifting - it’s not how much you can lift. It’s about (how much you can lift x what results you get) x how well you recover x how little injuries you have after years of doing it

👉🏻Which one would you add?
I’m curious..

What most people suck at is…

TIME MANAGEMENT

It’s not that you don’t know what to do

It’s not that you’re lacking resources

It’s not that you’re necessarily lacking time

You’re lacking those 10 mins that you waste on scrolling, watching tiktoks or doing everything else BUT the thing that you should be doing

Exactly that what you’re AVOIDING to do is what you SHOULD do

I’m guilty myself…

I’m postponing some admin work for ages

That’s why I already messaged my accountant..

.before I posted this 😉

If it takes 90 sec to do the thing, do it RIGHT away

Downloading the 💫Daily 10:Full body mobility plan (updated) takes 23 sec

📌link to download is in the bio

🌐kat-cut-fit.com

Perspective is everything..

I jumped around 100 times to make this photo..

You see a cool image

I see a cramp in the calf, more than 10 years of training and being like a kung fu warrior most of the time..

Is it worth it?
Hell yeah!

It’s your perspective that determines your reality

Pain can mean power
Discomfort can mean growth
Rejection can mean redirection..

I chose the latter.

What about you?

📸:J.H.
🌐kat-cut-fit.com

This is my 1000th post

3 years ago I made my first video, while still working as a gym PT in India, dreaming of, one day running my own online business 🥳

I’m those 3 years I moved 3 countries, trained 100s of people, and gathered a community of 50k on Instagram

My focus has always been on providing value

A minimalistic approach, without much equipment

Content that is easily applicable

🙏🏻If my content ever helped you, please comment how exactly

A comment🗯️ and a like🩵 will cost you 10 sec of your time.

But it will help me immensely.

Thank you all for following, I truly appreciate it 😊🙏🏻

———
P.S. If you are a coach, yoga teacher or trainer, this is a sign YOU 🫵🏻can do it too.

I have been working with other coaches too, helping them upgrade their physical skills and/or start their own businesses too.

Because I wish someone would have done it for me.

Feel free to reach out if you need help too📥

Is not-exercising worse for you than smoking?

Apparently yes

A person who smokes has 40% greater chances of all-cause mortality.

A person with poor cardio-respiratory fitness carries a greater relative risk of death than smoking.

Oh wow.

Once you realize
💪🏻muscle-building
🤸🏼‍♂️mobility
🏃🏼cardio are not only for fitness fanatics, you´ll start doing something about it.

Your fitness is your survival kit✅
If you don´t use it, you lose it✌🏻

Choose wisely.

-----
*data is from Peter Attia’s book Outlive, great stuff

Being busy is not always a good thing

If your great career means neglecting your health, you’re hustling in reverse

If you don’t have time for your health, personal life & little joys..

you’re on the wrong path

Rethink your priorities
…

This is a gentle reminder to maintain balance ☯️

In your training.
And in approach to life.

While being extra motivated and disciplined can get you far 🚀, it can ruin your sense of balance ⚖️ in the long run.

Being extreme is easier than being balanced. 💫

What are you going to do today for more balance?

                 

You can now train with me for 7 days for FREE :)

📍Link is in the bio 🌐katcutfitapp.com

You can find more than 20 mobility & strength workouts with video explanations including:

👉Daily Full-body mobility program
👉Hip Mobility series
👉Shoulder Mobility series
👉Spine & Back
👉Core & More
👉Longer follow-along videos

✅Short & effective routines, so you have no excuses for not having time :)

App is constantly being upgraded and new workouts added and you get an access to it without extra charge.

Check it out and start moving!

🌐katcutfitapp.com

Are you tired?
Overwhelmed?
Unmotivated…Uninspired to make a change?🫠

I feel you, I have such moments too.

It’s okay to stop. Relax. Reflect. Take your time.

But if ‚taking time‘ is your habitual state…
Something’s off.

As Mel Robbins said: no one is coming to save you. It’s YOU 👈🏻

Believing you CAN is the first step.

Have a great weekend ✌🏻

Overanalysis leads many times to paralysis.

Thinking about what’s the best way to
👉🏻lose weight
👉🏻start a business
👉🏻adopt a habit
👉🏻…

is great. But don’t let it stay on the idea.

Application is what matters ✨
What’s a step number 1️⃣ you can do right NOW?

Have a great Sunday✌🏻

😴How much do you actually rest?

In the world of “lift more, run faster, stretch beyond limits, eat less, be the best parent/partner/collegue, meditate, hustle, _______( add yours)“ we forget to reset.

Throughout my work I experience a lot of extreme clients’ approaches to health and well-being.

While being extra motivated and disciplined can get you a long way🗻, it can ruin your sense of balance in the long run.

✅Doing your training is great.
❌But don’t be a slave to your training routine.

✅Counting calories is sometimes needed.
❌But not allowing yourself enjoyment for special occasions is life without joy.

What most people miss out on is ⚖️BALANCE.

Be honest to yourself and recognise when you are making excuses, being lazy or when you really need to reset.

Muscles, ideas, weight loss, healing… happen when sleeping and resting.

Don’t hinder your progress by only taking action. Learn not to. 😊

Happy Sunday✌🏻

You can now train with me for 7 days for FREE :)

📍Link is in the bio 🌐katcutfitapp.com

I´m happy to announce my app is finally out 🥳

You can find more than 20 mobility & strength workouts with video explanations including:

👉Daily Full-body mobility programme
👉Hip Mobility series
👉Shoulder Mobility series
👉Spine & Back
👉Core & More

✅Short & effective routines, so you have no excuses for not having time :)

App is constantly being upgraded and new workouts added and you get an access to it without extra charge.

Check it out and start moving!

🌐katcutfitapp.com

⛓️It’s your resistance to change that is stopping you in achieving your goals.

I remember 4 years ago, when I was working as a personal trainer in a gym, I opened this account in hope to one day create something of my own.

Everyone who wants to start their business or pick up a new habit, knows this is not an easy task.

But it’s even a harder one, not fulfilling your potential and playing it ‘safe’

Your biggest potential lies in your ADAPTABILITY. Develop it. And use it.

💫Because you can. End of story.

And after 3 months of travelling and not having a base.. finally time to settle again.

Almost a year ago, I decided (again) to make a big move and live in Portugal.
After living in big cities and 6 different countries all my life… I’m living in a small one now.

Feels great.
I do not have all the stuff that a big city offers. But I have so much more.

In the end - what are we thriving for?

In my case it’s quality of life. And being in nature is the biggest quality I can have.

I have no idea what’s so good in 🇵🇹 . But something is, that pulls me there..😇

My app is coming SOON😎✅

I’m happy to announce that I’m launching an app with
👉🏻structured mobility programs
👉🏻strength workouts
👉🏻longer follow-along courses

Launching date is coming soon and the best thing is - 7 days are for FREE🙌🏻😎

Let me know in the comments which ✅categories and ✅programs would benefit you most!

Stay fit and flexible🙋🏼‍♀️!

🌐kat-cut-fit.com

Still finding a perfect Bukowski quote to match the photo… until then, just a photo ✌🏻

📸: J.H.

🤗 I’m celebrating and I want to share it

I reached a milestone in building my Instagram community👬- thanks to all of 50k of you🙏🏻😊

I am more than grateful for being able to 🌈inspire people to get moving, 🚀reach their health goals & 💪🏻build long-term habits.

In case you are already not working with me, you have a chance to train with me 1:1 online.

✅Totally free of cost. No strings attached.

It can be 💪🏻Strength, 🎈Mobility or 🌀anything you need help with.

How to enter:
1️⃣ Fill the 50k Giveaway form in my bio
2️⃣Tag 3 friends under this post
3️⃣Tell me why exactly you should win in the comments

👉🏻Applications end on 4 August 2023

Fingers crossed 😊

🌐kat-cut-fit.com

🙌🏻Can you reach your toes?

📍Share this with a friend

Forward fold or is a great asana to stretch the back of your body.

If you struggle with this one, it's either due to
👉🏻poor hamstring or glute flexibility
👉🏻inability to bend from the hips or
👉🏻a previous injury.

🥳Good news - there are techniques and certain exercises that can help you achieve exactly that.

The goal is not to be able to reach the toes, but to learn how to bend properly

You'll need that in life

Apply to work with me 1:1 📍Link is in bio

🌐kat-cut-fit.com

Do you practice balance in life?

👉🏻Comment below

Many get motivated by content on social media wanting to get fitter/stronger/slimmer…

Which is a great thing.👌🏻

But remember, ⚖️ balance is key to long-term success.📈

Going into extremes and always
👉🏻lifting more
👉🏻eating less
👉🏻stretching till it can’t no more
👉🏻running ultra-marathons….

or not doing anything at all, is an ALL-or-NOTHING mindset.

What most people don’t get right is balance. ☯️

Discipline is great. And needed.

But if your discipline affects other parts of your life, then it loses its value.🤔

Results don’t need to be quick.
They need to be long-lasting.

Apply to work with me 1:1 📍Link is in bio
👉🏻Weight loss + Strength + Mobility

🌐kat-cut-fit.com

📸:

🤨WHY ESTIMATING CALORIES IS NOT ALWAYS THE BEST IDEA

📍Share this with someone who wants to lose weight

🗣´I just took a little´,

one of the things I hear a lot from people trying to lose weight, but not seeing results.

👉🏻You don´t neceseraily need to weigh your food to lose fat.

☝🏻But you need to be aware that “eyeballing”portion sizes can make a lot of difference in the long term.

Estimating portion sizes, especially with 🧀🧈🥜high-fat/high-calorie food, is tricky. With 9 kcal per gram, calories from fat add up quickly.😳

I am not trying to advocate measuring all your food into grams. ⚖️

But underestimating your calories 🗓daily, weekly & monthly makes a huge difference.📈

What gets measured, gets managed.📊

Everything else is a wild guess.🤨

📥DM me ‚CUT’ to work 1:1 with me
Weight loss + Strength + Mobility

🌐kat-cut-fit.com

                     

UNPOPULAR TRUTH: Healthy foods can still make you fat

When people decide to live 🍃healthier & prepare their own food, this is the common TRAP 🫥 they fall into.

Whole-food bowls 🥙 & smoothies 🧋are surely much better choice than processed foods 🍪🍩🌭or pastries.

But while you get obsessed with the health aspect of your food🍎🍏, you forget about the calories. 🙃

It’s the 👉🏻quality & 👉🏻AMOUNT of food that matters to get long term results.

This bowl (ingredients listed) ends up having
👉🏻780 kcal
🟠96 g carbs
🟡28 g fat
🔵36 g protein



What gets measured, gets managed🤗

📥DM me ‚CUT’ to work 1:1 with me
Weight loss + Strength + Mobility

🌐kat-cut-fit.com