If you want to know how to get started like hundreds before you with a method that has zero food restrictions, click here

Erin

Fitness Prescription Plus

What a difference 12 weeks of solid training and the right fuel can make!  I started my journey with Katie right after Thanksgiving.  I had a couple of goals in mind- I wanted to lean out (get my abs back!) as well as train for my first half-marathon in February.  I had started following Katie on social media and on her blog and loved her philosophy and approach and her hybrid training programs were exactly what I was looking for.  I’ve been very health-conscious and maintained a good level of fitness since high school, and bounced back into shape after each of my 3 babies was born.  However, I’d become a little softer than I like to be after a fairly stressful year and lots of traveling.  I was ready to buckle down and get really consistent with my nutrition and workouts.

Katie recommended her fabulous half-marathon & lifting program and she dialed in my macros.  The training fit my schedule and my goals and she was there every week (and sometimes more when I had questions) to help me make changes along the way so that I could achieve my goals.  I love that she provides the tools to achieve what you’d like to do, rather than tell you what she thinks you should do- she is such an awesome, caring coach who really wants her clients to get to where they are happy with their body and training using whatever approach fires them up!

I’ve never really considered myself a runner, but I am a goal-oriented person and I set a goal to run a half, so I wanted to do that really well.  I’ve run on and off in the past, and more during that past few years.  I ran Ragnar last February with a team of friends and loved it.  My pace was between 9:15-9:30 min/mile.  After Ragnar, I didn’t do much running until the late summer, which is also when I first learned about flexible dieting and tracking macros.   I started seeing an improvement in my running by focusing on my nutrition, rather than only tracking calories, as I had done in the past.  I used to run so that I could eat more that day, or workout/life weights to prevent weight gain and maintain my shape, but I’ve learned there’s so much more to it than that.  Now I eat to train better and don’t spend my training time chasing calories, but now focus my training to achieve my goals.  I don’t worry as much about what the scale says, but focus on training hard and eating the right balance of protein, fats and carbs.  Katie’s been awesome in dialing in my macros along the way.  I ran my first half-marathon, and it was amazing!  I was fueled well and I felt great the entire run!  I am so pleased with my performance and am still shocked in the improvements that I was able to make in my 12 weeks of training.  At first, I just wanted to finish, but along the way, I decided that I wanted a great time.  My pace was 7:48/mile and I finished in 1:42:10.  I never could have done so well without Katie!  During my first 12 weeks with Katie, I lost 7 pounds and 6 ½ inches overall, but the real results were a shift in mindset, a greater appreciation for my body and feeling empowered to be able to change, improve and achieve even bigger goals!  I’m so excited to see what the next 12 weeks will bring (& I’m pretty sure Katie’s stuck with me for the long-haul!)

Laura

Fitness Prescription Plus (Triathlete Nutrition)

 I found Katie Ringley on the facebook group page “ Women For Tri”, and  chose to work with her  because she is extremely inspirational, passionate, motivational, insightful, helpful, down to earth, talented, and intelligent. More importantly, her positive “can-do” attitude is contagious! Furthermore, I feel that her being a competitive athlete herself, she would be able to relate much more to my own personal goals.  Fortunately, Katie Ringley was my heroine! After a quick conversation  about what I wanted to accomplish and a brief history of my eating and exercise habits, she quickly determined I was caloric deficient and set me up on the reverse dieting/ metabolic plan and has been handling the entire process flawlessly over the last 2 months. I contacted  Katie because I  want to compete in half/ full  Ironmans and marathons  and came to the conclusion that I needed to get my body functioning properly inside and out  before I could attempt these goals where nutrition is important in completing these types of endurance events.  Katie’s expertise in the subject area and the ability to derive a unique customized program provided immediate results from Day 1.  Her approach and delivery of the program is adaptive to meet everyone’s needs, plus she is determined to make sure every person is successful in meeting their goals  I continue to learn about nutrition, fueling properly,   and its positive impact on training and races. It has been a wonderful experience and I would highly recommend Katie Ringley to anyone and everyone at every fitness level.   I think everyone would be delightfully surprised at how well the process works.  Katie's Fit Script has helped me by taking me to new levels of athletic performance and continues to challenge me to set bigger goals for myself. I am consistently improving on a weekly basis, crushing my personal goals and having to re-asses new ones.  Also, I am lifting heavier and try to increase as suggested through her program.  One thing I love is the flexibility in my food choices, and not worrying about gaining neither bad weight nor the amount of carbs, protein, or fat I take in.  I have found the experience refreshing, personable, reliable, and most of all fun. It has been extremely surprising and exciting to perform at higher levels with more energy and less exertion. Working with Katie has an amazing experience and look forward to working with her. I would recommend Katies Fit Script to people who need to improve upon their performance in their chosen sport or fitness level.    

 I found Katie Ringley on the facebook group page “ Women For Tri”, and  chose to work with her  because she is extremely inspirational, passionate, motivational, insightful, helpful, down to earth, talented, and intelligent. More importantly, her positive “can-do” attitude is contagious! Furthermore, I feel that her being a competitive athlete herself, she would be able to relate much more to my own personal goals.

 Fortunately, Katie Ringley was my heroine! After a quick conversation  about what I wanted to accomplish and a brief history of my eating and exercise habits, she quickly determined I was caloric deficient and set me up on the reverse dieting/ metabolic plan and has been handling the entire process flawlessly over the last 2 months. I contacted  Katie because I  want to compete in half/ full  Ironmans and marathons  and came to the conclusion that I needed to get my body functioning properly inside and out  before I could attempt these goals where nutrition is important in completing these types of endurance events.

 Katie’s expertise in the subject area and the ability to derive a unique customized program provided immediate results from Day 1.  Her approach and delivery of the program is adaptive to meet everyone’s needs, plus she is determined to make sure every person is successful in meeting their goals

 I continue to learn about nutrition, fueling properly,   and its positive impact on training and races. It has been a wonderful experience and I would highly recommend Katie Ringley to anyone and everyone at every fitness level.   I think everyone would be delightfully surprised at how well the process works.

 Katie's Fit Script has helped me by taking me to new levels of athletic performance and continues to challenge me to set bigger goals for myself. I am consistently improving on a weekly basis, crushing my personal goals and having to re-asses new ones.  Also, I am lifting heavier and try to increase as suggested through her program.

 One thing I love is the flexibility in my food choices, and not worrying about gaining neither bad weight nor the amount of carbs, protein, or fat I take in.  I have found the experience refreshing, personable, reliable, and most of all fun. It has been extremely surprising and exciting to perform at higher levels with more energy and less exertion. Working with Katie has an amazing experience and look forward to working with her. I would recommend Katies Fit Script to people who need to improve upon their performance in their chosen sport or fitness level.

 

 

Wendi

Fitness Prescription Plus

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Please let me tell you my "life changing" journey with KATIESFITSCRIPT...I'm 43 & I was tired of feeling defeated by diet & exercise. I started following Katie on Instagram about a year and a half ago because I was so inspired by her posts. She seemed honest, helpful, & supportive.

I reached out to Katie & inquired about which program would best suit me? She suggested the Fitness Prescription Plus.  I saw much success with that program even within the first month! Once I completed that we decided to do my first cut. I kept on Katie's program with the weekly check ins, followed her advice & completed my cut.  At this time I was now ready to reverse! I was nervous but excited at the thought of being able to eat more food!??  That journey was very successful as well! Not only physically but mostly my relationship with food. I finally found balance...hallelujah for IIFYM!!!

The journey continues...once my first reverse was complete we decided to keep reversing. I am currently over a 100grams of carbs higher then when I started with Katie.  I have maintained the same weight & I have become even more leaner, most definitely stronger & my energy is through the roof! As for my endurance...wow it has improved dramatically! I can go harder & longer.

It's just so crazy! If anyone is contemplating having Katie as their health coach I cannot stress enough that you should totally do it!! I consume so much yummy food. If you track your macros, follow Katie's guidance, her opinions & embrace her outlook you will change your life! I look forward to everyday! No more negative thoughts & days filled w stress of how I've fallen of the wagon & can't get back on.

Katie you rock! Please promise that you will take this journey of yours & your healthy approach on helping us understand the way our bodies & food can work together & run to the hills with it! You are so REAL. I would wear a shirt everyday with KATIESFITSCRIPTwritten all over it just to spread the freakin word about how awesome you are! You are by far the best Health Coach ever!!!

From your friend & one of your biggest supporters

Ashley

Macro Starter Guide

I think you've done an excellent job creating this program and I don't want my results to necessarily reflect what you've created. I can tell that I have started to gain a lot of that muscle back as well and lose more of the baby weight. I could not be more excited about how this all worked out for me. Thank you so much for this program! I'm determined to get back to where I was and then keep going! I want to be the person I can be for God and that includes having a healthy body that I can be proud of instead of having low self esteem and constantly being self conscious.

Haley

Metabolic Adaptation Program

I reached out to Katie when I competed in a Bikini Competition in July of 2015.  I knew that I would want to build up my metabolism after competing. I had been following Katie’s Instagram and was aware of the achievements that she had helped people attain.  I would be lying if I didn’t say that I was skeptical.  I didn’t understand how eating more calories and higher carbs and fats could still allow someone to maintain their same weight (or even cause them to lose it)!  I jumped into her metabolic adaptation program the day after I competed, and I could not have been happier with the results.  I am still really excited to keep increasing my numbers. In the past I used to be nervous about eating carbs and eating food that I didn't consider 'clean'.  I know that I still have a wicked long way to go, but I am just so happy with where I am thanks to Katie.  I look at the transformation since working with Katie and am amazed--not just with how it looks, but also with the person behind it.  The picture on the left was at my first bikini competition, where I was eating designated ‘clean’ foods and eating very few carbs.  So fast forward 12 weeks to the picture on the right.  I am eating so much more food and actually taking the time to enjoy the food that I am eating.  I am also not letting it overwhelm me.  I am so happy that my relationship with food is better; it has made all other aspects of my life easier.  I know now that it doesn't have to be miserable to be in 'good' shape. I can’t thank Katie enough for being there throughout this experience and making it amazing!  I would totally recommend Katie to anyone who wants to figure out macro counting and seriously change their life.  –Haley Smith

Cherise

Fitness Prescription Plus

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When I first started following Katie on Instagram she immediately stood out for me because her posts were always heart felt, sincere and funny! There are so many online trainers out there but she quickly became somebody I wanted to work with. Katie has been through her own set of challenges related to her relationship with food and it was so refreshing to come across someone who was willing to be vulnerable and honest. I could instantly relate to her.

When I started working with Katie I was clueless with regards to what I should be eating and how much I should be eating. Whenever I tried to diet it usually involved eliminating carbs or drastically reducing them. I also thought that I would need to eat a minimal amount of calories. This approach ultimately resulted in me being completely miserable and completely starving. This would be followed by binge eating, feeling like a failure and promising myself that on Monday I would get back on track and so the cycle continued…for years.

When I got my macros from Katie and saw that I was able to eat a significant amount of carbs I couldn’t believe it, it was too good to be true! To say I was elated would be an understatement. No deprivation, no elimination of an entire food group, flexibility….FREEDOM!

My progress has been slow and steady and I can honestly say I have enjoyed every minute of it. Katie is so full of love and life that it is hard not to be affected by her positive attitude. She has been a consistent source of support and encouragement every step of the way and just knowing she was cheering me on helped me immensely. She is an incredible motivator and a true inspiration; I could not have done this without her! I don’t think you can work with Katie and say that she hasn’t changed your life because I know she has changed mine and for that I am so thankful! 

Meg

Relentless Resolutions transitioning into Fitness Prescription Plus Coaching

I found Katie through another IIFYM lady I followed on Instagram right before I got pregnant with my daughter, which was about the time I decided I needed a HUGE change in my life and was looking for a new lifestyle/way to loose weight and keep it off. I have suffered with yoyo weight and hormonal problems due to endometriosis since I was 16 years old. I was always a more "muscular" or "bigger boned" ( I really hate these labels by the way) girl growing up and after moving from Cali to NC I found my weight, energy levels, overall daily life was at its worst. 

I started reading every post on Katies blog along with following all of her accounts because I wanted to learn more and really hit the ground running when I could loose weight after having my daughter. I found it to be very intriguing and the data and information she had posted regarding IIFYM was unreal compared to any other resources I could find. Completely blew my mind. Then of course as many of you also experience, I fell in love with her as a person and coach. She is truly the sweetest most genuine person on IG with a banging body I've found! So I made up my mind I'd start one of her programs after having my daughter.  

After 6 months of a restricted diet due to some allergies my daughter had, I finally was in the clear to start a diet and get back on track. I like many others started with a fad diet 30 day challenge because I really wanted to drop weight fast, even though I knew better. I did well the during the 30 days but couldn't keep up the clean eating and low calorie while working out so I bit the bullet and bought Katies Relentless resolutions and asked to get on her waiting list for personalized coaching. I spent two months learning how to lift again, learning how to use MFP and count macros and I felt better than I could ever remember feeling in my life, other than the soreness, ouch her workouts are killer and the soreness at first was unreal.  I finally saw consistent progress and got to eat my ice-cream treat every night without feeling guilty. I couldn't believe it! I was seeing results that were consistent with no need to feel I was restricting my diet and I was eating almost 1700 cal win win! 

After the two months I was stoked I could start my weekly coaching with Katie and had lost 12 lbs and countless inches. I started her lifting and running plan and made my new goals. I wanted to run a half marathon and marathon the next year. I could barely run 2 miles straight when I started but watching her grow in her own running journey and just showing up day in and out to the gym and to run I knew I'd get there. After 12 weeks of coaching I lost another 15 + pounds and went from barely running 2 miles straight to running 10k's and enjoying the runners high! I'm now half way through my 2nd 12 week cutting program and excited to share I'm about 10.5 pounds from my goal. As I get to the last few pounds the journey gets harder as my intake has gone down and my exercising has gone up, but every week I get an encouraging email from Katie helping me push through it and teaching me how to fuel my body to meet my goals. 

I'm actually really excited about finishing strong and starting my reverse/ journey to my first marathon as well. I feel like a brand new person, fitting into clothes I haven't worn in over 5 years, including feeling comfortable in a bikini, something I never thought I would be able to sport again! My relationship with Katie has not only transformed my self image, body, mind, and spirit it has helped improve so many other areas of my life as I've learned how to fuel my body based on what my goals are instead of eating and regretting what I put into my body and feeling crappy because it wasn't the appropriate nutrients to sustain my body. I LOVE IIFYM and Katie and her programs even more! I have countless friends and family members who are now working with her after seeing my consistent transformation and it makes me want to tell the world about her! 

More than the weight loss I've finally found peace with food.  Something she emailed me before my 2nd program was her goal for all of her clients. It changed the way I looked at food, my body, and my goals. It's not the enemy, I don't need to restrict it to get the body I want and binge when I want a night out. My body actually sustains "cheat meals" (if you want to call them that, I really just fit into my day even on low calories and macros what I want that day and work back wards) very well. I don't gain 2 lbs after having a great night out or feel I need to obsess over what I ate or restrict it, I simply enjoy my life now and am mindful of my choices and how it affects my body. The process was hard at first learning how to track and weigh food, and working out harder than I have in my LIFE…..but now 6 months in looking back I know that the process works and if you just let go and trust it, the possibilities are endless. 

Kindal

Fitness Prescription Plus 

I have been Black Friday shopping since I was 2 years old but I don’t think I bought a more life changing gift for myself than the Fitness Prescription Plus from KatiesFitScript. I had been following her on Instagram for a few months when she released the special and I told my husband I wanted to try the whole “IIFYM” thing and that I thought she would understand me as we had a lot of things in common. My husband said well go ahead but you won’t stick with it for 2 weeks and it will be a waste – well one year later and I could say that went much differently than expected.

I would not say Katie and I have the prototypical client/coach relationship, I think we became friends right from the beginning (which to be honest I was hoping so). Katie has coached me through two cuts and two reverses as well as two marathon training cycles resulting in my most recent Boston Qualifying time. In 1 year Katie has taken me from an injured runner eating 1500 calories/day and barely running a 2 hour half marathon to a Boston Qualified Marathoner in 3:24:42 eating 2000+ calories per day. However, it is so much more than a body image or a number on the scale. Katie has given me the belief to DREAM BIG and the support system through Team KatiesFitScript to jump knowing I will never fall.

In one year I can honestly say Katie has changed my life for the good forever. I am more passionate and confident in every aspect of my life after completing one year with Katie and I am forever grateful. One year ago that Black Friday Special was the biggest blessing and gift I ever could have gave myself because I know now I would not be the woman I am today without her. So thank you Katie for being my coach but more importantly now my friend – I hope many other women will take the leap of faith with you and obtain the happiness and health that I have. 

Andi

Fitness Prescription Plus

My passion for health and fitness started about six years ago. I have always wanted to look like a competitor, but not compete (well not just yet anyway!). I was a vegetarian for several years, but I noticed I was eating WAY too many carbs and not enough protein. So I increased my protein intake, while decreasing my carbs and started running A LOT. I thought that would give me the results I wanted, and I lost weight, of course! I participated in several group fitness classes at the gym, until I felt comfortable in the workout area. I soon became familiar with the gym equipment and weights area, but I would not stop the cardio. As I could see a layer of fat over my muscles, I felt so uncomfortable in my own skin. I started hearing all this talk about “clean eating.” Once again, I eliminated foods from my diet, thinking that would help me reach my fitness goals. I didn’t have any guidance other than what I read in magazines or online.

When I became pregnant, I was advised to continue my workout routine, but I could not lift too heavy. I found myself in more of the group fitness classes, and walked and ran often.  Staying healthy and active was very important for my daughter and me. After I was cleared to work out, I was beyond ready and dedicated to get back into shape. Even though I was active throughout my pregnancy, I felt like I was starting from the beginning.

After a couple attempts to reach my health and fitness balance, I still was not happy with my progress, physically or mentally. I was too busy looking for that “quick fix.” I knew I could not have a lifestyle that was restricting foods or having that guilt feeling when I splurged, every so often.  Then one day, BAM!! I saw KatiesFitScript on Instagram. I stalked her page for a while but immediately loved everything about her….her appearance, her words, and her passion. I saw a glimpse into how she much she cared for her clients. I say ‘a glimpse’ because the way she cares about the success and growth of her peeps is unreal. Katie’s purpose and mission is to change her clients’ lives from the inside out. This was all I needed to hear from her :)

I read about Flexible Dieting and IIFYM and felt this was the appropriate path for me, because I wanted to eat according to my fitness goals. I began a Cut, with Katie’s guidance, and saw results within a week. I was eating A LOT of food and thought “This is too good to be true!” That layer of fat, that was always there, had melted away. The best part? Foods, which I eliminated from my diet 10+ years ago, returned to my daily food menu….v e r y slowly! After a couple of weeks, I knew this was MY lifestyle. I look forward to inputting my foods into MFP daily because it holds me accountable. I have treats mixed in with my whole, nutritious foods, and I don’t feel guilty about that at all.

I have been working with Katie for seven months now, and my whole body composition has changed. It’s not about seeing abs. I appreciate my shoulder, arm, quad, hamstring, and glute gains! I am Reverse Dieting now. I truly enjoy being in the gym, for it is my ‘ME’ time. I am not spending hours on the treadmill anymore either. YAY! I absolutely love seeing my overall strength (physically and mentally) grow. Fitness has changed every aspect of my life. It amazes me how one thing can change everything! Throughout my journey, I have learned I cannot take care of my daughter unless I take care of myself. She is my reason, not my excuse. I am the MOST comfortable, in my own skin, than ever before! Just for that reason, I am sincerely thankful and grateful to have Katie in my life! My teammates (AKA my extended family) have been an integral part of my transformation as well. Thank you, Katie and #TeamKatiesFitScript, for your constant support and encouragement. I am now living my #LifeWithoutLimits!

Tish

For most of my life I was the “big” girl and I was really self-conscious of my body and wanted to know why I didn’t look like all of the other girls. I was genetically blessed with a bigger (muscular) frame but the way that society portrayed women made me think that I was supposed to be tiny and petite. My senior year of high school I decided that I was tired of being made fun of for being overweight so I decided to start running and eating healthier. I knew nothing about health and fitness and just dove in head first. I was super influenced by things that I read online and this led me to basically eating nothing at all while running 8-10 miles per day. Sure I lost weight, 80 pounds to be exact in just 6 short months. I went from 200 to 120 pounds in just six months. I ate maybe 600 calories a day and I ran ALL the time. I was tired, depressed, unhealthy and all of this combined with the stress of senior year led me to a lot of health issues. I went to the doctor and they wanted me to eat more and gain some weight so I decided that I was going to start eating “clean”.

I tracked my calories to make sure that I was getting enough but I would not touch something that wasn’t what I perceived to be “clean”. I wouldn’t go out to eat with friends, I wouldn’t eat something that someone else made for me and I would make myself sick if I ate something that was not up to my standards. This mentality led me to binge eating and we all know about that route so I am not going to elaborate on it but I gained weight and I gained it fast. I was back up to 160 pounds and even more miserable than before. This was right around the time that Instagram started becoming really popular and I kept seeing posts about IIFYM and flexible dieting. Being the curious person that I am and wanting to try yet another “fad” diet, I started looking into flexible dieting.

I found Katie’s page and was SO inspired by her body and her mindset. I knew that I wanted to work towards a lifestyle just like the one she was preaching about. So I did my research and I calculated a base set of macros for my activity level and it went from there. It was a huge learning process and it didn’t happen overnight.  I struggled with hitting these numbers and learning the ropes of IIFYM but once I got the hang of it, it became a lifestyle. I did my own cut and got back down to a very healthy 140 pounds but I was still doing lots of cardio. I was happy with my relationship with food but still not satisfied with my body.

I bought Katie’s Relentless Resolutions Program because I wanted start lifting weights and I wanted to build some muscle on my already large frame. I started with Katie’s workout program and at first I was scared and I hated doing the workouts but after a month of them I was in love with lifting. I basically quit doing cardio and started lifting 6 days a week. I put on muscle fairly fast and I loved the way that my body was shaping out. I realized that my broad shoulders and big quads were no longer a curse but a blessing. They helped me to run faster and lift heavier. This year I reversed my diet out from 1400-2000 calories and actually lost 5 pounds in the process. I went from 40/120/160 to 59/245/140.  I will eat anything, I can go out to eat with friends, I eat carbs before bed and I no longer have “fear foods”. I am 5’8’ and I do not know how much I weigh anymore nor do I care, I am more concerned with making PR’s every day. I am the happiest that I have ever been with my body, I am confident and I look forward to going to the gym every day. I can’t thank Katie enough for showing me the light and helping me out of the darkest place in my life. I am truly thankful for her and this group of girls that I consider family <3 

 

Samantha and Adam

Over 200lbs lost together!!

Over one year ago on April 1, 2013 my husband and I decided that we were tired of being overweight and uncomfortable with our bodies.  We have both been overweight since elementary school.  When we started out we decided that we would make a commitment to eating cleaner and make sure that we could stick to this commitment.  Not as a diet but as a lifestyle change.  After a couple months we realized we had done it without even thinking about it.  That is when we decided to call Katie, because we needed more education on eating cleaner.  I knew I didn’t want to waste her time if we were not going to be completely committed.  So I called her up and told her we wanted in on the meal plan and workout plan.   I will admit that I was a little overwhelmed to begin with because I have been lazy all of my life when it comes to working out and always making excuses.  However, I was highly inspired by Katie and her love for helping us with any questions we had no matter how stupid.  It has now been over a year and my husband and I have lost a combined weight of 260 pounds.  He has gone from a size 48 pant to a 32 and I have gone from a size 24 pant to 14.  I know without a doubt we could not have come this far without the help, motivation, and inspiration from Katie.   I will say that as for me I have gotten lazy with my workouts again and keep making excuses including working 2 jobs and going to nursing school but I have continued the meal plan and continue to maintain my weight.  My husband has been going strong in the gym and has defined muscles in his arms he thought would never be seen. 

Over one year ago on April 1, 2013 my husband and I decided that we were tired of being overweight and uncomfortable with our bodies.  We have both been overweight since elementary school.  When we started out we decided that we would make a commitment to eating cleaner and make sure that we could stick to this commitment.  Not as a diet but as a lifestyle change.  After a couple months we realized we had done it without even thinking about it.  That is when we decided to call Katie, because we needed more education on eating cleaner.  I knew I didn’t want to waste her time if we were not going to be completely committed.  So I called her up and told her we wanted in on the meal plan and workout plan.   I will admit that I was a little overwhelmed to begin with because I have been lazy all of my life when it comes to working out and always making excuses.  However, I was highly inspired by Katie and her love for helping us with any questions we had no matter how stupid.  It has now been over a year and my husband and I have lost a combined weight of 260 pounds.  He has gone from a size 48 pant to a 32 and I have gone from a size 24 pant to 14.  I know without a doubt we could not have come this far without the help, motivation, and inspiration from Katie.

 

I will say that as for me I have gotten lazy with my workouts again and keep making excuses including working 2 jobs and going to nursing school but I have continued the meal plan and continue to maintain my weight.  My husband has been going strong in the gym and has defined muscles in his arms he thought would never be seen. 

Darina

Metabolic Adaptation Program

I have been working with Katie on reverse dieting and metabolic adaptation for over 2 months now and I can honestly say it has been one of the best decisions I have ever made. 

I came to Katie because I was going through one of the hardest times in my life mainly due to my past with ED where I felt really lost and overwhelmed and needed some structure and plan to follow to get myself back on track. I was researching several other coaches and Katie fitted just perfectly to what I was looking for mainly due to her so obvious passion for fitness and nutrition but also because of her past struggles with body image and food restrictions. That fact that she overcame these so well and found herself in such a happy place motivated me and made me believe that one day perhaps I can reach this peaceful stage in life myself.

My priority was to build up my calorie intake to a healthy level and mainly to find a balance relationship with food where I would not have to deal with anxiety over eating certain food groups or worry about what, when and how much to eat 24/7. Thanks to the tools Katie introduced to me such as counting my macros all the binges and fear of certain foods have completely gone. I am eating more than I ever thought my body could handle and feeling more confident and happy than I ever thought I would. I have actually even lost weight while adding calories and reducing cardio which I am still amazed by. 

I might only be two months into the process but I can honestly say that it has been the best; most peaceful and liberating two months in nearly 3 years of my battle with body image and food restrictions. I reached a stage where I know I can beat this and without a doubt Katie is the main person to thank to.

Overall I just could not recommend this girl enough. She is one of the sweetest women you will ever meet. Her positivity and encouragement are just totally contagious. Coming to Katie for guidance really has saved my life and I could not be more grateful to her help. 


Sherri

12 week meal plan and training program

For most of my teenage and adult life, I struggled with fear of food, ridiculous meal plans, feeling uncomfortable in my own skin, losing and gaining weight, etc. Last year I came across many fitness IG accounts and discovered IIFYM. I brushed it off as it seemed like WAY too much work, but decided to give it a try as I was extremely inspired by Katie. I contacted her in June and dove right in the following day. Words can not express how thankful I am for Katie and her inspiring nature, and amazing attitude. She has CHANGED MY LIFE. I have never felt so amazing, motivated, and not only physically but mentally healthy. I started off with her macro plan, and am now reverse dieting with the knowledge she has kindly shared on her blog. In only 4 months my body has changed so much, and I can't wait to see where I am in the next year. Thank you Katie, from the bottom of my heart!

For most of my teenage and adult life, I struggled with fear of food, ridiculous meal plans, feeling uncomfortable in my own skin, losing and gaining weight, etc. Last year I came across many fitness IG accounts and discovered IIFYM. I brushed it off as it seemed like WAY too much work, but decided to give it a try as I was extremely inspired by Katie. I contacted her in June and dove right in the following day. Words can not express how thankful I am for Katie and her inspiring nature, and amazing attitude. She has CHANGED MY LIFE. I have never felt so amazing, motivated, and not only physically but mentally healthy. I started off with her macro plan, and am now reverse dieting with the knowledge she has kindly shared on her blog. In only 4 months my body has changed so much, and I can't wait to see where I am in the next year. Thank you Katie, from the bottom of my heart!

Katie-Rose

30 day challenge group

I've always been an active person, and worked out in moderation but I finally realized I wanted to take my fitness goals to the next level and that's when I started working with Katie. I started with her 30 day Unstoppable programs and I saw results within weeks! Not only did I see myself changing others noticed right away too. By the end of the program not only did it make me look great, but I felt great as well! Now I am doing Katie's metabolic adaption program and I absolutely love it! Not only does Katie have great programs and get you great results, you can tell she cares about her clients! Over this short time I've been working with Katie she has helped me so much and is so personable! She is so caring and gets back to me so fast whenever I have a question or comment! I would definitely recommend Katie to anyone who wants to change the way they look and or feel for the better! - Katie Rose

I've always been an active person, and worked out in moderation but I finally realized I wanted to take my fitness goals to the next level and that's when I started working with Katie. I started with her 30 day Unstoppable programs and I saw results within weeks! Not only did I see myself changing others noticed right away too. By the end of the program not only did it make me look great, but I felt great as well! Now I am doing Katie's metabolic adaption program and I absolutely love it! Not only does Katie have great programs and get you great results, you can tell she cares about her clients! Over this short time I've been working with Katie she has helped me so much and is so personable! She is so caring and gets back to me so fast whenever I have a question or comment! I would definitely recommend Katie to anyone who wants to change the way they look and or feel for the better! - Katie Rose

Alicia

16 week competition prep

Where do I begin? Let’s start with the irony that Katie and I grew up in the same (very small) town, and were never friends until we lived 3.5 hours away from home in Raleigh, NC!               I started following Katie’s fitness journey early on, and from the very beginning her willingness to help me and answer questions struck a chord with me. Once she got into weightlifting, I found myself amazed and inspired by the idea of molding your body and pushing your limits through hard work! Eventually, I decided I wanted a goal with a deadline: my first bikini competition. Katie was thrilled to guide me along through prep. She included everything from lifts, to cardio, and diet. We even worked on posing together, and she set me up with a reverse diet to follow post-show.               Throughout my prep (and always), Katie put an emphasis on health first and foremost. We NEVER dropped my carbs and fat (or total calories) to a dangerously low amount, and the most cardio I did was about 2.5 hours spread throughout the week. Most important to me was Katie’s effort to make herself available to me for any kind of concerns I had and just plain old moral support. Her passion really shows not only through her own hard work and dedication, but how she makes time to motivate and encourage her clients and friends amidst her busy life. Anyone who has prepared for any type of fitness competition knows how tolling it is mentally and physically, and it’s very important to surround yourself with as much support as you can – Katie definitely provided that for me!               I’ll never forget the tools Katie taught me on how to reach your goals while remembering to have fun and remain balanced. I highly recommend her to anyone, whether they’re looking to educate themselves about living a healthier lifestyle or want to take their fitness to the next level. Attached are pictures of pre-, during, and post-show.

Where do I begin? Let’s start with the irony that Katie and I grew up in the same (very small) town, and were never friends until we lived 3.5 hours away from home in Raleigh, NC!

 

            I started following Katie’s fitness journey early on, and from the very beginning her willingness to help me and answer questions struck a chord with me. Once she got into weightlifting, I found myself amazed and inspired by the idea of molding your body and pushing your limits through hard work! Eventually, I decided I wanted a goal with a deadline: my first bikini competition. Katie was thrilled to guide me along through prep. She included everything from lifts, to cardio, and diet. We even worked on posing together, and she set me up with a reverse diet to follow post-show.

 

            Throughout my prep (and always), Katie put an emphasis on health first and foremost. We NEVER dropped my carbs and fat (or total calories) to a dangerously low amount, and the most cardio I did was about 2.5 hours spread throughout the week. Most important to me was Katie’s effort to make herself available to me for any kind of concerns I had and just plain old moral support. Her passion really shows not only through her own hard work and dedication, but how she makes time to motivate and encourage her clients and friends amidst her busy life. Anyone who has prepared for any type of fitness competition knows how tolling it is mentally and physically, and it’s very important to surround yourself with as much support as you can – Katie definitely provided that for me!

 

            I’ll never forget the tools Katie taught me on how to reach your goals while remembering to have fun and remain balanced. I highly recommend her to anyone, whether they’re looking to educate themselves about living a healthier lifestyle or want to take their fitness to the next level. Attached are pictures of pre-, during, and post-show.

Christina 

I don't even know where to start when wanting to say how Katie has inspired me.... First of all I was inspired by her pictures. I know how much hard work and dedication goes into making your body look like that. Then I got to know her and was inspired by her spirit of passion and love. She's kind and wants to help people. She is real and doesn't think she is above anyone else. I had tried so many diets, cleanses, fat burners, just letting myself go, gaining weight, losing weight, then gaining half of it right back. I've never been "obese" by any means, but I had very bad body image and destructive negative self-talk. I am a hard worker and can be very dedicated and disciplined, but I'm all or nothing. I was sick of that. I made a lot of progress after having my baby, but I plateaued and couldn't get to where I wanted to be. I did 2 fitness 30 day challenges that were miserable! The girls were terrible and I never felt uplifted or accepted.... Far less appreciated and supported. I swore I would never get into a group challenge again. But then I read about Katie's challenge and really wanted the opportunity to work with her! I took a leap of faith and transformed my body in ways I not only had given up on but some ways I never even dreamed. I NEVER had abs. My stomach was always my "problem area" and after a baby and a C section, a 6 pack was never something I even dreamed could be my body. Well, when I took my "after picture" for the Unstoppable challenge, I saw abs for the first time in my life! And now following with her metabolic adaptation plan, I have more abs, more muscle, and am the lowest weight and lowest body fat I've ever been!!! 30 years old, a year after having a child, I am proud to say I am in the best shape of my LIFE!!! And I feel amazing. I am breaking personal records in the gym constantly, lifting heavier, having more endurance, and don't get me started on how much following macros has changed my life. No more depriving myself and plain boring grilled chicken salad everyday. I eat great food that I love and still get to reach my goals. With metabolic adaptation, that is only going to become more true as the months go on and the macros get higher. I'm so excited, so proud of myself, and so optimistic about the future. Being healthy and fit spills over into so many other aspects of life. You are stronger than you know! You can change your life! And there is no one better to help you than Katie.

-Christina P

Shelby

Meal Plan and Training Program (3 week progress) 

I would have to say you have opened my eyes to a whole new way of a healthy lifestyle. I now don't stress or obsessed about every calorie I burn or put into my body! IIFYM gives me the flexibility I need to succeed and I'm loving every bit of it. I have seen changes in my body in 3 weeks that I never thought I would and I couldn't thank ya enough for sharing all your knowledge with me! :) 

I would have to say you have opened my eyes to a whole new way of a healthy lifestyle. I now don't stress or obsessed about every calorie I burn or put into my body! IIFYM gives me the flexibility I need to succeed and I'm loving every bit of it. I have seen changes in my body in 3 weeks that I never thought I would and I couldn't thank ya enough for sharing all your knowledge with me! :) 

I found Katie on Instagram early on in my fitness journey, I found her photos and messages to be so inspirational I decided to reach out to her via email, she WAS SO SWEET. She was encouraging and motivating. She gave me some helpful advice and then directed me to her website where I could sign up and have her be my coach. I was so excited. She gave me a macros template to start following. It was hard at first, and I am STILL perfecting it so if fits with MY FOOD and MY GOALS. From the get go I was willing to go very slow as for ME this is a journey and I wanted to live and enjoy the things I like to eat. So slowly but surely I got the hang of macros. Katie has been there answering ALL my questions, giving me tips and encouraging MY GOALS. What I love so much is she is also a runner, so it gives me hope that I can be a STRONG runner as well and a well-conditioned runner. I will continue my program with Katie and keep reaching out for helpful advice this year as I will be training for the NYC Marathon I will need A LOT of advice on fueling my body and keeping the muscle gains. She is such a positive person with positive energy! -Kelly B

I found Katie on Instagram early on in my fitness journey, I found her photos and messages to be so inspirational I decided to reach out to her via email, she WAS SO SWEET. She was encouraging and motivating. She gave me some helpful advice and then directed me to her website where I could sign up and have her be my coach. I was so excited. She gave me a macros template to start following. It was hard at first, and I am STILL perfecting it so if fits with MY FOOD and MY GOALS. From the get go I was willing to go very slow as for ME this is a journey and I wanted to live and enjoy the things I like to eat. So slowly but surely I got the hang of macros. Katie has been there answering ALL my questions, giving me tips and encouraging MY GOALS. What I love so much is she is also a runner, so it gives me hope that I can be a STRONG runner as well and a well-conditioned runner. I will continue my program with Katie and keep reaching out for helpful advice this year as I will be training for the NYC Marathon I will need A LOT of advice on fueling my body and keeping the muscle gains. She is such a positive person with positive energy! -Kelly B

Taylor 

Metabolic Adaptation Program

700 calorie increase between each photo

Working with Katie was seriously the best decision I made in my fitness journey. I purchased the Metabolic Adaptation Plan from her and it is just amazing. I've been on it for almost 3 months now and I could not be happier. I'm eating way more than I ever thought I would be comfortable with and my weight has not increased whatsoever. But that's not even the best part. My relationship with food is so much better. I use to fear eating over 1000 calories a day and now I look forward to my weekly increase! My energy has improved and I'm hitting PRs in the gym left and right! My body is also transforming thanks to the added calories. I finally have muscle gains especially in my lagging upper body! The workouts she gives me are not only challenging but also fun! I'm no longer a slave to the treadmill and I look forward to going to the gym! I leave dripping in sweat and feel amazing after each session. Katie is extremely helpful and always answers any questions I have as fast as she can. She truly cares about each and every one of her clients. If you are debating on purchasing a plan for her, stop and just do it! Trust me you will not regret it :)

Working with Katie was seriously the best decision I made in my fitness journey. I purchased the Metabolic Adaptation Plan from her and it is just amazing. I've been on it for almost 3 months now and I could not be happier. I'm eating way more than I ever thought I would be comfortable with and my weight has not increased whatsoever. But that's not even the best part. My relationship with food is so much better. I use to fear eating over 1000 calories a day and now I look forward to my weekly increase! My energy has improved and I'm hitting PRs in the gym left and right! My body is also transforming thanks to the added calories. I finally have muscle gains especially in my lagging upper body! The workouts she gives me are not only challenging but also fun! I'm no longer a slave to the treadmill and I look forward to going to the gym! I leave dripping in sweat and feel amazing after each session. Katie is extremely helpful and always answers any questions I have as fast as she can. She truly cares about each and every one of her clients. If you are debating on purchasing a plan for her, stop and just do it! Trust me you will not regret it :)

Lori 

Metabolic Adaptation Program

Where do I begin to start with the praises?!?! I had finally reached my breaking point.  I had hit rock bottom.  I remember the date August 17, 2014.  I had been following Katie on social media for some time and was intrigued with her journey and life struggles.  I to, have suffered with an eating disorder for some time and thought distance swimming and cross fitting on less than 900 calories and little to no carbs was how I was going to achieve the "perfect body".  I was frail, weak, and an emotional wreck.  Relationships with my family were on the rocks...I was not a fun person to be around.    I was swimming a mile 6 days a week, weight training 3-4 times a week and not seeing the “ripped” body I thought I should have. This all changed the day I finally got up enough nerve to reach out to Katie.  I received an email promptly from her recommending that I follow her metabolic adaptation program “Reverse Dieting”.  I was excited and scared to say the least!  She emailed me the program and I implemented the program the very next day.  I found the program liberating and overwhelming all at the same time!  See, for about three years I thought “Paleo” was the end all be all and had sworn off grains, dairy, sugar, CARBS!! basically anything processed.  I was extreme. So now you are telling me I NEED carbs?!  Wait.. What?!?   I have now followed the program as prescribed by Katie and I am LOVING LIFE!!!!!  I have so much more energy for my weight lifting session and I am making gains all over the place!  I have increased my overall calories but most importantly I am eating CARBS and not denying myself any longer.  The process is slow, as it should be.  She has aloud me to tweak the program to fit ME!  Katie get’s it.  She has been where I am and for this I trust her whole heartily. The binges are over and I truly believe Katie has helped save my life.  I was spiraling out of control and did not know how to break the cycle.  Well, IT IS BROKEN.  Of course, I still struggle with the thoughts of binge eating, but I am learning to deal with those emotions.  My relationship with food is on the mend!   Thank you Katie for helping me get my life back.  Not only is my fitness on point, I am eating, feeling great, and mending my relationship with my Lord and Savior.     For this I have the deepest gratitude.  

Where do I begin to start with the praises?!?!

I had finally reached my breaking point.  I had hit rock bottom.  I remember the date August 17, 2014.  I had been following Katie on social media for some time and was intrigued with her journey and life struggles.  I to, have suffered with an eating disorder for some time and thought distance swimming and cross fitting on less than 900 calories and little to no carbs was how I was going to achieve the "perfect body".  I was frail, weak, and an emotional wreck.  Relationships with my family were on the rocks...I was not a fun person to be around.  

 I was swimming a mile 6 days a week, weight training 3-4 times a week and not seeing the “ripped” body I thought I should have.

This all changed the day I finally got up enough nerve to reach out to Katie.  I received an email promptly from her recommending that I follow her metabolic adaptation program “Reverse Dieting”.  I was excited and scared to say the least!  She emailed me the program and I implemented the program the very next day.  I found the program liberating and overwhelming all at the same time! 

See, for about three years I thought “Paleo” was the end all be all and had sworn off grains, dairy, sugar, CARBS!! basically anything processed.  I was extreme. So now you are telling me I NEED carbs?!  Wait.. What?!?  

I have now followed the program as prescribed by Katie and I am LOVING LIFE!!!!!  I have so much more energy for my weight lifting session and I am making gains all over the place!  I have increased my overall calories but most importantly I am eating CARBS and not denying myself any longer.  The process is slow, as it should be.  She has aloud me to tweak the program to fit ME!  Katie get’s it.  She has been where I am and for this I trust her whole heartily.

The binges are over and I truly believe Katie has helped save my life.  I was spiraling out of control and did not know how to break the cycle.  Well, IT IS BROKEN.  Of course, I still struggle with the thoughts of binge eating, but I am learning to deal with those emotions.  My relationship with food is on the mend!  

Thank you Katie for helping me get my life back.  Not only is my fitness on point, I am eating, feeling great, and mending my relationship with my Lord and Savior.  

 

For this I have the deepest gratitude.  

Morganne 

IIFYM Meal Plan and Training Program 

  I've always been "skinny fit" with a naturally long and lanky body, I decided my last semester of college to start trying to add some mass.  After about 3 months of lifting heavier, trying to track my macros, and signing up for my second half marathon I felt overwhelmed. This is when I reached out to Katie and received workout and macro guidance. It was exactly what I needed! I no longer feel too hungry from a lack of carbs, I no longer question how often I should work legs while running a lot each week. I'm not a typical transformation, I wasn't looking to lose weight or reverse diet, just stay consistent while training. Following IIFYM has given me confidence and has done amazing things to my body, along with her designated team support page is what keeps me motivated and dedicated!  I will continue training hard for my half marathon and strive to reach my finish time goal, all with the wonderful support from Katie! I am so blessed!- Morganne H

 

I've always been "skinny fit" with a naturally long and lanky body, I decided my last semester of college to start trying to add some mass.  After about 3 months of lifting heavier, trying to track my macros, and signing up for my second half marathon I felt overwhelmed. This is when I reached out to Katie and received workout and macro guidance. It was exactly what I needed! I no longer feel too hungry from a lack of carbs, I no longer question how often I should work legs while running a lot each week. I'm not a typical transformation, I wasn't looking to lose weight or reverse diet, just stay consistent while training. Following IIFYM has given me confidence and has done amazing things to my body, along with her designated team support page is what keeps me motivated and dedicated!  I will continue training hard for my half marathon and strive to reach my finish time goal, all with the wonderful support from Katie! I am so blessed!- Morganne H

Gretchen

12 Week Fitness Prescription --> Continued Coaching 16 week Reverse Dieting

Progress after 12 week program 

Progress after 12 week program 

I can’t even begin to express how much I have enjoyed working with Katie.  She is SO responsive and knowledgeable.  I have been fit for most of my life and even have training in Fitness Nutrition, yet Katie’s program has allowed me to be the most fit I have EVER been at the age of 39!  This process has absolutely been a journey and it took us a little while to find my macro sweet-spot, but Katie was there to help me every step of the way.  When I decided to work with Katie I decided I was in it for the long haul and NOT for a quick fix.

In the 15 weeks I have been working with Katie I went from 140 pounds / 20% body fat to 130.3 pounds and 12.5% body fat and I now have a six-pack for the first time in my life!!!  The macros Katie prescribed for me along with lifting HEAVY yielded these results.  I have been extremely consistent and haven’t missed a workout…I really think consistency is key.

I am a very Type-A person and before I found counting macros I would always find some way to restrict myself… 21 day detox, no sugar paleo, ketogenic diets, etc. which resulted in binging on junk when I just couldn’t take it anymore (and I LOVE healthy food).  IIFYM has been life-changing for me.  My relationship with food has never been so balanced.  For the most part I prefer to eat whole foods, however IIFYM has allowed me to eat a treat every single day which has made me not feel the need to binge on junk food because I know I can have it if and when I want it. 

I am so thrilled with what Katie and I have been able to accomplish together that I am now beginning a Reverse Diet with her.  I am excited to begin this next chapter and continue working with Katie whom I can’t thank enough!”

Continuation of Reverse Dieting where she has upped her carbs significantly and continued to lose body fat percentage

Continuation of Reverse Dieting where she has upped her carbs significantly and continued to lose body fat percentage

Brooke

Competition Prep

One day, I set out on a run. I did not take my Garmin watch or my iPod; it was just me, the road, and my thoughts.  I spent that three mile running praying nonstop.  I prayed that He would calm my nerves, help me find peace, and if one of these ladies was the path to take that He would lead me to her.  He spoke to me.  He told me that it was Katie.  I came home from that run feeling focused and calm and sent an email to Katie.  Never once did I second guess that decision.  It was not my decision after all; it was Him who brought us together.  Katie got right back to me and we coordinated a time to talk over the phone that worked with my insane schedule.  Katie was so sweet! I felt like we were old friends and I felt like she cared about me and respected me before I had even hired her yet.  I explained my gluten free, dairy free etc lifestyle, my competition goals, my fears, my demanding work schedule.  Katie listened to it all and did not try to sway me about anything.  She was confident she could help me.  So I signed up with her. 

By the time I got my competition package I had nine weeks of competition prep left.  My package with Katie was just for the macros.  I had several trainers I was working with for the workouts in my hometown, so Katie and I just focused on the nutrition aspect of competition prep.  Immediately upon receiving my macros I began on that Sunday.  This seems like a good time to confess that I am very type A and have OCD tendencies.  I followed Katie’s numbers religiously! Every single day I hit those numbers like my life depended on it and I never once cheated.  Many people have a regular cheat meal during competition prep.  I did not do this.  

My struggles with the competition diet were not those that are most common.  I did not crave “bad” things.  What I missed and craved most were fruits, vegetables, and beans.  However, by following Katie’s plan I learned so much about food.  I learned about serving sizes, carbohydrates, and fats and I also learned that I must have a good metabolism because boy was my regular diet high in carbs and fat, good carbs and fat, but carbs and fat nonetheless.  Following a macros plan and working with Katie really forced me to get in tune with my body and focus on what it needed for success rather than what my mind was telling me I wanted.  I confess I led a healthy lifestyle before the competition prep and I was in great shape, but this process allowed me to take my health and fitness goals to another level.

Katie did not just send me the macros and then set me free she was there with me the entire nine weeks.  I would send Katie progress pictures over the course of the next several weeks so that she could see how I was doing and she would make adjustments to my macros accordingly.  I felt like I was her worst nightmare.  I would constantly email her with questions about things other people told me, things I had stayed up all night in bed reading about, and about whether or not she thought I was progressing and would be ready.  Katie was a trooper! She never once seemed frustrated with me and was my rock answering all my questions and constantly reassuring me. 

Then there was peak week.  For anyone just starting out, peak week is the week immediately preceding the competition.  It is different from all the other weeks and super specific and detail oriented in an attempt to get you ready to hit your peak on show day.  Katie provided me a peak week plan and at the very last minute I had to change competitions, but Katie did not skip a beat and altered my peak week plan to fit the new competition.