hi, i'm katie leonard.
I am a firm believer in approaching fitness and nutrition goals from an angle that requires breaking them down into snack-able, more digestible steps and promotes the celebration of your small wins along the way.
LET'S STAY IN TOUCH FOR FUN RECIPES, KITCHEN TRICKS, AND FITNESS TIPS!
fav products
assortment of my favorite products - everything from food to daily rituals!
nuttzo butter
$16.97 on Amazon
a little pricey, but this nut-butter will change your life. it can be used in all my recipes, with an apple, or - of course - simply eaten by the spoonful!
T.J.’s high protein
veggie burger
$5.00 / 2 burgers in store
these are seriously the easiest, most tasty veggie burgers ever! bake at 420 for 20 minutes, then combine with some roasted / boiled veggies, avocado, and rice or sweet potatoes!
T.J.’s whole grain crispbreads
$5.00
super seed crackers / toasts with 4g of protein and 3g of fiber per cracker. tastes incredible as a base with tuna salad OR avocado + hard boiled egg! they're also quite filling!
Ocean Mist Farms brussel sprouts
$4.69 / per bag
I eat these every single night and pair them with grilled salmon, chicken, tempeh, tofu - you name it! They take 4 minutes to cook, very lightly seasoned, and are and incredibly perfect soft texture.
intuitive living
I am a huge advocate for intuitive living. Since January 2021 till now, I have made a conscious effort to reconnect my mind with my body.I spent the past 3-4 years prior (2017-2020) creating a chasm between these two key components of my being in an effort to conform to diet culture, shed pounds, restrict food, and exercise until exhaustion 8+ times a week.So, while this "intuitive living" is somewhat of a new lifestyle for me, I find I am happiest listening to what my body wants, eating all the carbs, and not forcing myself to exercise for 2+ hours every morning on the days where I instead feel like going on a pensive stroll.According to the original intuitive eating experts Elyse & Evelyn, the 'intuitive eating' principles help you cultivate attunement to the physical sensations that arise from within your body to get both your biological and psychological needs met. The principles also encourage you to remove the obstacles and disruptors to attunement, which usually come from the mind in the form of rules, beliefs, and thoughts.
intuitive eating
Our diet-culture mentality encourages separating our minds from our stomachs to lose weight. This launches us into a toxic cycle of feeling perpetually guilty for consuming "bad" foods, having "cheat days", and self-loathing for not being able to "stay on the wagon".
Intuitive eating instead approaches food from an 'all foods are OK' mindset in an effort to reconnect to our instinctual and inborn responses to consuming food. Intuitive eating is listening and responding to the direct messages of the body in order to meet your physical and psychological needs.
intuitive movement
For a heap of reasons, the endorphin-release of breaking-a-sweat results in a plethora of benefits for the soul. However, what I did not know was that this physiological / mind-body reaction can become an addiction of sorts and actually lead to adverse effects. I have always played sports and love being active, but there was stint where my workout regimen consumed my every waking moment.
I am in the process of adopting intuitive movement, which is the practice of connecting with your body and its internal cues...then using that to determine what type of movement, how long, and the intensity you'd like to engage in because let's the be honest - you are the expert of your body!
intuitive refueling
Curating your environment is absolutely key to living intuitively because we are ultimately guided by what we see and experiment. This could include: unfollowing accounts that do not positively serve you, saying "no" to plans you're not hyped about, journalling to get all your thoughts (both positive & not-so-positive!) down on paper, appreciating your body / friends / roof-over-your-head / health, wearing comfy clothes - the list goes on!
.Understanding yourself and what makes you feel secure and warm is what will allow you to intuitively refuel. Your preferences will change throughout your life, but knowing how to create a sanctuary (both physically and mentally) with your favorite colors, people, hobbies, etc. will set you up for success!
