KAT International Fitness

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Sedentary: No exercise and have a desk job

Exercise multiple times a day or have a physically challenging job

Working days

Working hours

Role of dietary intake in weight loss

Exercise and Physical activity linked to weight loss

Basics of calorie counting by Harvard Health

Diet and exercise for weight loss - Research paper by US National Library of Medicine

Research on weight loss, diet and workout

Source of food database used in the app

Here’s a list of some world renowned research publications that form the basis of health and nutrition advice presented in this app

Nutrition

Resources

Workouts

Kat International Fitness

Hey babes! I was born in Irkutsk, Russia and at the age of nine, my parents and I moved to Toronto, Canada where I still reside. 

At the age of 17, I was diagnosed with hyperthyroidism. After many tests and numerous visits to the doctor, I was put on a pill which my body rejected. My endocrinologist suggested to do a radioactive iodine treatment, which lowers the thyroid hormone level to its' regular production. Unfortunately, that destroyed my thyroid gland (where the thyroid hormone is produced), and turned it into hypothyroidism. At that point I was prescribed Synthroid, which is a drug that has strong side effects and must be taken for life.

After years of struggle, major weight gain, and weighing my heaviest at the age of 29, I decided to take control of my life. I set a goal to compete at the WBFF show in the transformation division in July 2018 in NYC. 

That decision changed my life. I placed 1st in Transformation and 3rd in Bikini. Fast forward to 2019, I competed in the WBFF Orlando show and placed 4th out of 10. Now I have set a new goal to get my WBFF Pro Card. 

I had no idea what I was doing all those years without the gym. The way it has made me feel mentally and emotionally is indescribable. It has instilled discipline in me, it has pushed me to my limits and beyond. It has brought out both physical and mental strength I did not know I had but above all, it has allowed me to take back control of my life with hypothyroidism. 

The most important way it has changed my life is how it’s affecting those around me. The amount of people that have reached out asking for help and guidance with hypothyroidism, weight loss, goals to step on stage, or to simply get their confidence back has been overwhelming and so inspiring. That became my calling card for the launch of KAT International Fitness. 

There are no special shakes, no fad diets, no flat tummy teas, no magic pills.  None of these things will make you physically or mentally happy.

This is a journey, a process full of hard work, dedication, consistency, ups and downs & discipline when motivation is no longer there.

IT’S A MINDSET, IT’S A JOURNEY, IT’S A LIFESTYLE! JOIN ME ON THIS FITNESS JOURNEY AND GET READY TO UNVEIL YOUR METAMORPHOSIS!

Kat Ostroumova

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Welcome To KAT International Fitness 

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At Kat International Fitness we believe in making your fitness journey as smooth and rewarding as possible. With our All Access  On Demand Membership, your commitment to health and fitness becomes more effortless than ever.

On Demand All Access Membership

In today's fast-paced world, finding time for exercise can be a challenge. But with this program you'll discover quick and efficient workouts that fit into your busy schedule.

This program also includes an e-book filled with expert advice on nutrition, time management, and self-care, empowering you to make healthier choices and stay motivated.
Say goodbye to excuses and hello to a fitter, healthier you. With just 15 minutes a day, you can achieve remarkable results.

Let's get started on this transformative journey together!

4 WEEK FIT IN 15 MINUTES 

This program has been designed to teach and guide you on how to obtain a leaner, tighter body in just four weeks. 
Living a healthy lifestyle is not just about looking good - it’s about feeling good! I have designed this plan based on my own workouts and methods I’ve used to help me achieve great results and keep me shredded and toned. 
In this guide you will find a complete training program as well as a meal plan to help you transform both physically and mentally. 
For the next 28 days, I want you to commit to this program 100% which means doing all the training and following your meal plan. 
I am here to guide you but you need to do the work, give it your all and always remember why you started. 
You owe it to yourself to become the best version of you. 

LET’S SLAY BABES!

28 DAY SHRED 

Through out my fitness journey, I have tested various methods of building my booty as well as my clients' booty to obtain that hourglass “bootylicious” shape. 

The glutes are one of the biggest and strongest muscle in our body. It is comprised of four main areas: gluteus maximus, gluteus minimus, gluteus medius and tensor fasciae latae. 
In order to grow, shape and tone our glutes, we must target all four of the muscles listed above. Trust me, it takes more than just squatting. 

I’ve developed this program so that you can have access to my favorite workouts and exercises that have helped me and my clients achieve desired results. 

LET’S SLAY BABES!

6 WEEK BOOTY GUIDE

This program is designed to maximize your time and efforts. Each exercise is tailored to help you build strength and sculpt your muscles, creating a powerful foundation for your fitness goals.

But that's not all – we know that true transformation comes from a holistic approach. That's why this program goes beyond the workouts. You'll also receive an e-book filled expert advice on nutrition, goal setting and mindset. Empowering you to make healthier choices and stay motivated throughout the entire 8 weeks.

No more excuses. No more procrastination. It's time to take control of your fitness journey and unlock your full potential.
 
Your transformative journey awaits – let's do this babe!

FIT & TONED IN 8 WEEKS

This program is designed to help you achieve your fitness goals and transform your body in just 12 weeks. With a combination of strength training, high-intensity interval training (HIIT), and nutrition guidance, this program is guaranteed to challenge you and push you to your limits.

Whether you are a beginner or an experienced fitness enthusiast, the 12 Week Shred & Sculpt Program is tailored to meet your individual needs and help you reach your full potential.

So get ready to sweat, work hard, and see results like never before!


4 WEEK FIT IN 15 MIN

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