Today I'm wanting to share my amazing inspiring friend Kat's transformation!
This girl seriously lives and breathes the sport - such a motivation and inspiration to many including myself!
Kat talks to us about setting a big scary goal and going out and smashing it!
I'm so proud of you Kat and I can't wait to see what's in store for you in 2017 <3
Thank you for sharing your story!
Please introduce yourself (i.e. your name, occupation, hobbies, etc.).
I am Katelyn Bartlett, the owner of Katalist Personal Training. I'm a personal trainer and wellness coach. I train clients out of Fitness First St Leonards and run outdoor Metafit groups at Milsons Point with the beautiful harbour bridge as a back drop. I've been working as a PT for around 3 years but have been in the health and wellness industry for over a decade. Exercise is my meditation in motion. Anything that involves movement I love. My recent hobby is prepping and competing in fitness/sports model bodybuilding competitions. In my first season ever competing with INBA & WFF I won 1st place x7, 2nd place x 1.
Quick stats – age, height, weight, bf%?
32y/o, 165cm, 62.5 kg, 13% ( I'm currently in early stages of my comp prep for 2017)
Stage weight was 58kg bf 10.5%
Normally I sit around 65kg bf 15%
What sparked your transformational journey?
Christmas time 2015 I had down time to sit and think about what I wanted to achieve in 2016. For the first time in ages I had time to be still and read. I read the book, Unstoppable by Pete Wilkinson. I read the book, Awaken the Giant Within by Anthony Robbins.Immediately after finishing both books cover to cover I felt inspired and empowered. My heart raced with joy. I wanted to take action. I wanted to change my life around. I grabbed my journal and wrote all possibilities of what I wanted to achieve-limitless thinking. Seriously, I wrote down things that I first thought"that's not realistic". One of which was to compete in a competition.
1) For myself. I had been putting everyone else's training before my own. I needed to start setting time for me to train and eat well. I needed to stop skipping meals or grabbing a protein bar for fast energy between client sessions. I needed to make sure I “looked like a trainer”and was doing what I’d advise 100% not just 60% of the time. 2) For my business-for my clients. I wanted them to understand we all face the same issues each day ...if we are tired do we reach for the coffee and banana bread or do we take a moment to think of our goals and chose something that will nourish the body and support the goal? I wanted to be a trainer my clients knew with certainty I could understand the difficulties around eating well while maintaining the responsibilities of everyday life. I wanted to show my clients how powerful our mindset really is. I wanted to prove that if you stay positive, take small steps daily towards your goal you will achieve it.
Could you please share a before and after pic?
Yes- See attached image
Which physical activities did you participate in during your journey?
Weight training 5 days a week & long walks were the foundation of my prep. As a metafit coach I like to do the tracks at least 3 times before having my group do them so I'd do 3x20 min HIIT sessions a month.
How did your eating habits change?
They changed a lot! I'm Coeliac so for the most part I eat really "clean" foods with the exception of my sweet tooth. The biggest change for me was eating more food more frequently (every 3 hours). I ate based on the clock and not based on emotions or when I felt hungry. I also cut out caffeine, all dairy, limited my fruit intake to 1 piece a day starting having protein shakes 2x a day and increased my veggie intake ten fold.
What do you typically eat for breakfast, lunch, snacks and dinner?
Brekky- 1 egg, and egg whites scramble or omelette and sweet potato mash
Snack: 1 piece of fruit, usually an apple or pear because they have more fibre & a Protein Shake with almond milk
Lunch 1: Tuna Salad and white rice
Lunch 2: Kangaroo burger with lots of green veggies and sweet potato mash
Dinner: Seasoned Chicken breast with lots of green veggies
Snack: Protein Shake with Almond milk
Do you take any supplements?
Yes, they end up costing me more than my entire months food!
Protein mix- Next Generation Hydro Iso Vanilla flavor
BCAAs- BSC pineapple flavor
Probiotics- to assist with gut health and function
Coconut Kefir- assist with digestion
Calcium Magnesium + D3- to assist with bone and muscle recovery
Organic Flaxseed oil - good source of healthy fats to help with joint function and digestive health
Vit C- reduce inflammation
Vit B- assist with energy levels
Zinc & Iron - help during around time of month
What are your 3 favourite exercises?
Bulgarian Split Lunges
Hanging leg lifts
What do you do now to maintain your physique? What does your training split look like?
How did you develop and sustain the willpower to avoid the bad stuff (i.e. junk food, bad drinks, lack of activity, etc.)?
I had a vision board I kept images of my goal on to see when I was at home. I also snapped a pic of it on my phone so I could refer back to it when I was out. If I had a craving I'd picture my board and think of how amazing I'll feel when I accomplish it. Then I'd think of how I'd feel if I had the "bad stuff".....in the end the emotions of my goal almost always won the satisfaction battle. The feelings of having the "bad stuff" were short term and often left me feeling unhappy after.
What are your top 3 tips for someone looking to get started with their fitness journey but not sure where to begin?
1- Find your true WHY! Think about your driving force behind why you want to make a change in your life. Your reason why should be driven by emotions strong enough that you cry tears of joy at the thought of reaching your goal and cry at the thought of staying where you currently are.
2- Work with a Personal Trainer! Learning how to work smarter with solid good form is essential. Pt's also help create a plan of action for you and keep you accountable.
3- Document your progress! Photos and measurements are ideally the best way to see how much you have achieved. The scales LIE, track your feelings and your clothes are fitting you.
What do you think is the biggest misconception about this journey?
In my experience with my clients, they all expect it to happen quickly. It's called a journey for a reason. It takes time. It doesn't have to be hard at all, consistency is the key to success.
Where does your motivation come from?
My motivation comes from my desire to achieve my goals and help others along the way. My clients often are my driving force behind me wither they know it or not. I want to be the person who can do as I say.
How can readers learn more about your transformation and journey online (i.e. Facebook, Instagram, Twitter, etc.)?