Katarina's HIIT & Run (KHR) is now offered at Some Like It Hot Yoga & Fitness

 

Learn more about this incredible, life-changing program at this link.  You'll participate in one 30-minute workout at the studio each week but these tips, strategies and healthy habits will become a part of your everyday life.  

 

We are forming a community of women who empower each other.  We teach women how to strengthen their minds, protect their bodies, and nurture their spirits. 

 

HOW DOES IT WORK?

We will empower you through practical self-defense, proper nutrition and exercise, mindful practices, and a supportive community. Women transform themselves through our 8-week dynamic fitness program that combines specialized self-defense HIIT (High Intensity Interval Training) workouts, yoga, and healthy lifestyle habits such as meditation and gratitude journaling. The support you will get from accountability partners and our coaches will assure your success in the program. Our culture is one of personal and collective growth, respect for oneself and others, compassion for all and support of each other regardless of your religious, ethnic, racial, or socioeconomic background.

WHAT WILL YOU LEARN?

  • How to be more confident and assertive
  • Self- and situational awareness
  • How to rely on your instincts
  • How to set boundaries
  • How to recognize your value
  • How to cope with stress
  • How to deal with failure and disappointment
  • How to bounce back from depression
  • How to take care of yourself first
  • How to ask for what you want
  • How to treat yourself and others with respect
  • How to get rid of guilt and shame
  • How to be more mindful
  • 32 real-life self-defense techniques that are designed specifically for women

WHAT ARE SOME PHYSICAL HEALTH BENEFITS YOU WILL EXPERIENCE IN ONLY 8 WEEKS?!

(actual customers)

  • Loss of up to 20 lbs, 5 inches in in waist, 12% body fat
  • Increased strength up to 30%
  • Gain in muscle mass up to 5%
  • Decreased resting heart rate up to 20 BPM
  • Significant drop in blood pressure for students with high blood pressure.
  • Improved balance (up to 5 min standing up on one leg)
  • Improved stamina and cardio (women go from walking to running 5k/10k)
  • Improved coordination
  • Better sleep
  • Decrease in chronic pain and inflammation
  • Reduced biological age by 10 years

CAN YOU DO IT?

Yes! Katarina’s HIIT&RUN™ is for every woman at any fitness level. You can start at your current fitness level, and no martial arts experience is required. You don't need to lose weight before you join, “No need to clean your house before the cleaning lady." Come as you are and let us help you. If you feel like all this sounds good but you are too busy, than you NEED this more than anyone. We will teach you how to prioritize your values. There is no better time than now! Through KHR, you will see that you are “Stronger than you think you are!”

You can do this!