LET ME HELP YOU IN YOUR FITNESS JOURNEY! FROM WHEREVER YOU ARE STARTING, I CAN HELP YOU WITH A CUSTOMIZED PLAN TO HELP YOU REACH YOUR INDIVIDUAL GOALS! CONTACT ME TODAY!
Here’s the truth. I’m going to keep it super simple. Really, the ONLY way to get to where you want to go is to make a plan and execute that plan. In regards to YOUR personal fitness, you must have a point A and a point B. Point A is where you are NOW, and point B is where you are going….your GOAL. Now, you must have a map in order to GET to your goal. Setting S.M.A.R.T. Goals, is how to properly plan your journey. Here are the steps in making your map so that you are POSITIVE to reach your goal! Each goal should be: SPECIFIC: You must set goals that are precise. Your goals cannot be vague and obscure or else you will get vague and obscure outcomes. Then, how will you know if you even reached them? You won’t! “I just want to tone up”, doesn’t work. Make sure your goals are specific. MEASURABLE: Goals must be able to be measured and remeasured, using the same gauge. In fitness, it could be weight, a clothing size, a belt-loop, or something else that can be quantified (counted in numbers). ATTAINABLE: You must have the physical ability to REACH the goal. ESPECIALLY …
July 13, 2014 - No Comments
Why is building a strong core so important? Your core is the center-point from which most ALL movements start. Your “CORE” consists of the muscles in your trunk or thoracic region. The muscles in your core include: Erector Spinae (muscles in your back), Rectus abdominis (long front ab muscle), Obliques (muscles that run diagonal on your sides), and Transverse Abdominis (muscle under rectus ab that wraps around you like a belt). Now, WHY do you need to know this? You DON’T really, but it DOES help motivation levels when you know WHAT you are doing. As BORING as this sounds, The American Association of Neurological Surgeons estimate that 75-85% of Americans have, or will suffer from some type of low back pain. Thats a heck of a LOT of people!! I always tell my clients that building a strong core is like building your own back brace. It supports every other movement you will ever do, whether in the gym or in your everyday life! IF YOU MAKE ONE WRONG MOVE AND HURT YOUR BACK, BAM, YOU COULD BE LAYING ON IT FOR A WEEK!. What if you could potentially avoid that? Well….maybe you CAN Your core is an …
July 10, 2014 - No Comments
With over a decade in the fitness industry, Katie has had the opportunity to work with many different populations and people from all walks of life.
What People Are Saying
I started the Biggest Loser program with Katie in May of 2013. I have always hated working out and I love food so I knew this was going to be a challenge. Plus I had 2 small children at home so my time was limited.
Katie made our workouts fun, she is such a riot, so the “hate” factor I had for working out never became an issue for me in her classes. In fact I hated missing a day. She always knew when to push me to get to the next level and never let me give up. She made sure she was available for anything we needed help with bc she truly wanted us to succeed.
She was also a huge help with my diet, always keeping up with my logs and helping me tweak things to make sure I was following it to get the best possible results. She is very knowledgable and great at keeping you accountable
About half way through the program I became pregnant. I went to Katie immediately and told her I needed more help than ever because I did not want to lose what I had worked so hard to gain. Especially bc my last two pregnancies I gained A LOT of weight and I never really lost any of it. She was great throughout my whole pregnancy! I did full fledge workouts until I was 36 weeks pregnant. She made sure when I got to certain points in my pregnancy that I modified certain exercises but still pushed me in areas to continue to get stronger. I only ended up gaining 22 pounds which for me was AMAZING! I had my baby on 6/4/2014 and I am officially 5 pounds less than my pre-pregnancy weight and I have not done any “work outs” yet. I definately feel like I owe that all to Katie. Its hard enough working out, but working out while pregnant was very hard for me, esp towards the end but she continued to motivate me and keep me on track even when I was ready to throw in the towel. Now looking back I am so thankful to have stuck through it with her bc the results are showing and I will be able to get back in the gym without feeling guilty of giving up and having to start all over. Instead I will resume where I left off!!!readmore
Michelle, Biggest Loser contestantreadmore
I have a praise, so here it is from the beginning: February this year I weighed in at my heaviest of 250, and I knew something had to change! I started working in the yard at my mother in laws house, tried to change my diet and lifestyle. It is very hard, I prayed, cried and begged God to help me. Then, March 1 I checked my mailbox, to find a biggest loser postcard…I must admit I almost threw it away, but the Lord tugged at my heart. I read it, prayed, and called to set up the orientation and I will never forget that Wednesday 8:00 at Achieve Fitness. Katie Mantelli, told us a little about the program( all the while the Lord speaking, saying “Whitney give it your all.”) Crystal Rose Brown-Saunders, got up gave her testimony about her journey, you see her picture was on that postcard, and she was the past season winner. She said those words “God helped me get through this.” I knew right then this was where I took my life back!! No more hiding, No more Excuses!! I have been in this program since March 16th, and through the encouragement, love and drive of the amazing trainers, family, friends, and my number One God, I am so excited to say I now weigh 213lbs. I am not telling you this to gloat, but to give glory where glory should be given. So to my heavenly Father, thank you a thousand times I love you with everything I have! To my earthly father Mike Littleton, for financially supporting me, I love you so much dad! To Katie Mantelli for starting the journey, and to Kimberly Harrill-Bowman, I look forward to our journey to come!! I know through Christ I can do this, bring on the 145lb goal!!! Let’s do this P.s. this time next year I hope to be inspiring those in my same situation..
-Whitney, Biggest Loser Contestantreadmore
Not long after undergoing major surgery, I trained with Katie Deen for six months. Her training regimen and encouragement jumpstarted my fitness program and was the predominant factor in my 60lb+ weight loss and elimination of medication for high blood pressure and cholesterol. Based upon my personal experience, I whole heartily recommend Katie Deen as a highly qualified trainer.
(Mom, office executive and student)
I wanted to take a minute to thank you for being my trainer. The past 3 years have been awesome! Katie always knew how to keep me motivated during our workouts, she tailored them to meet my needs and I got great results! I never felt better about myself andbecause of her dedication to me, I regained the confidence I had lost. I will miss seeing her every week! I am proud to say not only is she the girl who kicks my butt in the gym but also my friend!!readmore
(Stay at home mom of 3)
I contacted Katie on the internet and asked her to help me with my diet and exercise. As a mother of three I have juggled weight through out the years and needed help getting back to my former self. I live in Oklahoma but that never stopped Katie from helping me all she could to get me to accomplish my goals. I have lost 10 lbs and dropped a size in 2 months. I love the workouts that Katie has given. My body has started to completely change. I am toning up and feeling better and better about myself everyday. I once loathed working out and eating clean but Katie has helped me enjoy and it and actually want to become a better ME. Thanks Katie for all you do.readmore
(college student, former athlete)
I used to be very self-conscious and unhappy with my weight. I just wanted to be comfortable in my own skin. I always thought that I wasn’t pretty enough because I was overweight. No matter how big I was, I just couldn’t be happy with myself. When I started, I was 242 pounds and I met Katie Deen. I have worked with her for over a year now and I have lost over 70 lbs and still going! It is not always easy but Katie continues to help me through many ups and downs on my personal journey. She always pushes me to do my best and to work hard even when I don’t feel like it, she shows me that I keep going. With her help, knew I could do this. Today I have lost over 70 pounds and I am not finished!readmore
(Stay at home mom of 3)
Through working with Katie Deen, I have learned how to completely change my lifestyle to be the active, involved mother God intended my children to have. Katie’s encouragement and compassion have been crucial in conquering my weight-loss and health goals. I’m very thankful to now be living a healthy, active life!readmore
(Professional Actress/Dancer, Physical Therapist)
Katie Deen is a miracle worker! I’ve been a dancer for most of my life, but have always struggled with my weight. As a Licensed Physical Therapist I thought I knew enough about health and fitness to know that I had tried it all; diet fads, workout plans, fitness and dance classes, nutritional supplements. I decided as a last resort to try a trainer at the gym I had just joined. Katie’s knowledge on nutrition and sport specific training is unmatched and she knows how to adapt her training style specially for each individual. Katie gave me just the right combination of motivation and support to accomplish my goals. Six months after beginning my training with Katie, I won my gym’s weight loss competition, lost 15% body fat and 20 lbs, and dropped 3 dress sizes. Katie gave me the strategy and strength I needed to finally meet my goals!readmore
My energy is excellent and I don’t feel sleepy at all. I have been on the go since 4:30 am and just came home from a church ‘do’. I can’t wait to get on the scale next week!readmore
SSG Valdes, Maria 39
I lost 7% body fat and dropped 4 sizes in three months and got nothing but compliments from everyone on my transformation! I’m not only looking good but feeling great! I’m involved in 3 to 6 mile Mud runs for charities and training for a 150 mile bicycle ride come September! I really didn’t think I was ever going to be where I am today and I owe it all to Katie! She not only motivated me to accomplish my rigorous work outs, her knowledge and creativity in physical fitness have given me the tools to control and maintain my weight, health and physical appearance! Thank you so much Katie!readmore
(stay at home mom of 3)
My body was changing weekly and I was very happy with the results I got from working with Katie. After about 6 months I did my first figure show and placed 2nd. I was very happy with my results and how my body had transformed over such a short period of time. I would recommend anyone who is serious about changing their body shape to hire Katie Deen. I can’t thank her enough for what she has done for me.readmore