Katie Crew is a nutritionist, fitness coach and all around cutie. Check out her instagram for great lessons on nutrition and form.

Pre-wedding pics (for the world's most beautiful couple), seamlessly executed with that sexy potting soil #stayclassy. Pro-tip: don't wear a tight dress if you want to eat a big dinner and lots of dessert. Sorry I'm new here and used to eating in sweatpants. Also if you're in Toronto and struggling to find a dress @zumelandco has hecka cute and reasonable stuff. I accidentally bought another dress too (oops). Have to make sure I'm prepared for all of these events I'm not invited to 💅🏻💁🏼

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While I often do higher(ish) rep sets with 2 plates, it had been a hot while since I'd gone anywhere close to a max on deadlifts. I forgot my beloved lifting chalk (hence the towel and blow drying 😝) but decided to see if 275 lbs would still move off the floor #ayyy. Stuck with a bunch of singles before backing down to 225 lbs because I didn't want to push it #gettingsmarter? #iguessthisisgrowingup – Anyway, I know this is a bit of a departure from ze normal videos but just wanted to reinforce that while the goofy dancing is a constant, I actually do a lot more of this than cardio-type exercise (one day I'll figure out how to make myself like the treadmill). – Aaaaaand happy Friday frands! Wish me luck not getting shot in the face paintballing tomorrow (anxiety has already set in 😶😂). – 🎵Chance The Rapper – All Night (Louis The Child remix)

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Trying to mawdel 101: look away from the camera so people can't tell how awkward yo face is. Also touch your hair because, what the heck do I usually do with these things attached to my arms 👋🏻🤷🏼‍♀️? (Got smart and tagged the pic if you want outfit deets but not to read a novel. Das legit). – Yesterday involved lots of amazing food and vino and while I ate a lot more than I planned to, it was super enjoyable and made the day even more awesome. – I know a lot of people feel defeated when they go off plan and 'overdo it' but you know, you're a human. You're going to be disappointed if you're expecting perfection from yourself. – People often struggle with portion sizes and having the amount they intended. My best suggestion isn't abstinence but consider not keeping those super tempting foods at home. I'm great at controlling my dark chocolate portions but naaaat so great with ice cream portions. – If you (also) have a hard time stopping at a bowl or saying no when it's around all the time, don't leave it in your freezer. If you want it, go out and make it special. You'll have it less frequently, have it portion-controlled for you, and can make the whole thing an enjoyable experience ☺️. – Well this got wordy real quick #thorry ✌🏻. I hope your weekend was filled with 🍦 and ❤ and ☀️ and all of the good things #okbyeee

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Things that are things: – 1. I'm posting almost back to back selfies (sorry?). Who even am I even? – 2. I feel strongly that garbage bag pants are a fantastic investment. You won't regret it, fam. Feeling as saucy as Olivia Newton-John 💃😂. (For those who will ask, they're from Fashion Nova. Take a gamble; your order could be great or totally terrible, you just never know #itspartofthefun 😜) – 3. Dressing up, going out, and ditching the phone is suuuper nice sometimes 🙆🏼. – 4. My granny self can't hang at all anymore (could I ever?) as two drinks and going to bed at 2 am had me feeling all kinds of doodoo #mybodyisatemple? #orjustacomplainer – Hope my fellow Canadian frands had a wonderful long weekend and errbody else had a thuper Monday 🤗🤗🤗 #thanksforhumoringme #videostomorrow #pinkiepromise

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When you try to attractive for more than 10 seconds 😘…🐰🤓 #almostmadeit #weddingtings #thanksforhumouringme #youguysarethebest #happyfridayfrands

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Goes out and actually puts on real clothes…still takes photo in bathroom 💁🏼🤦🏼‍♀️. Becurrrse I get messages with these questions all the time, I thought I'd make another FAQs posts because other people are probably wondering the same things. So here we gooo *Mario voice* – 'What video editing app do you use' -Videoshop (it's awesome) – 'How do you use copyright music?' – I don't 😝. Find some great mixes as those are usually fair game (aka copyright free). There are lots of YouTube channels that make suhweet ones. – 'How long have you been training for?' – Abooout 7 years now? But this hasn't been 'linear' and well structured the whole time 🙈. I've tried a number of different things and learned a lot in the process. – 'How many days a week do you workout?' – 5-6 but some days are lighter/recovery type days. I think I'll just make a video explaining my split and basics on training structure as people have lots of questions 🙂. – 'What tanner do you use?' – St. Tropez dark tanning mousse. Painfully obvious I'm pasty af, huh 😝? – 'How did you get so cool?' – I was born this way, fam (ok fine, no one asks that 😕😭) – Happy weekend, frands! Hope you're doing fun stuff! 💕🤗

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Welllll my body was a bit of a wreck today but thankfully it was conditioning/full-body day so I got to moooove around and sweat but recover a bit. Sidebar: if you want your abductors lit tf up for days, I'd highly recommend the last leg video because still ow. – Here are the 3 circuits I did (3x each): Circuit 1: Chin-ups (or sub inverted rows) – max Dive bomber push-ups (or sub Hindu) – 8 Hop-overs – 20 – Circuit 2: Ninja tucks 😜 (or sub tuck jumps) – 8 Dumbbell squats – 10 Knees–> squat – 10 – Circuit 3: Broad jump burpees – 8 Db walking lunges – 20 Banded lateral walks – 20 – Sorry I'm posting so late lately but life, various other excuses, etc. Anyway, these were prettyyyy dece. Would recommend/10 😊. 🎵EDX – Roadkill (EDX Ibiza sunrise remix)

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Oh hullo. Uhhh nope, nothing insightful today; just wanted to say I found a shirt to go with my 🌶 Fashion Nova garbage bag pants and I'm pretty pleased about it 😝. Also, I'm on remote shooting 📷, not actually looking at cat memes…this time. – Since I posted a while back about the shtuff I ordered, I've consistently gotten messages about purchasing clothes from there because reviews are mixed and nobody knows what the heck size to order online #ifeelsyou #sameteam, so I thought I'd just post it here. – I wear the jeans often (and am honestly not very careful with my things 😬) and they've held up well. Pleasantlyyy surprised. From other's recommendations, I sized up to 5s (vs 3s – I wear ~26 in pants) and think that was the right choice. – I just put another order in last week #oopsies so we shall see if that holds up too. Presents to yourself from yourself are juuust the best 😂. #happysunday and #happypride🌈

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I have nothing deep to say, just feeling super fortunate to have had a very full week of celebrating wonderful friends and seeing family. My heart is all full and mushy ❤ – It was so nice to take a step back and enjoy quality time with important people. Turns out all of your work is still there for you when you get back and nothing disastrous happens when you disconnect for a hot second #lifegainsman ☺️. – Becurrse so many people are asking from my instastory, dis dress is from @plrgboutique. Eating 3 servings of dessert in it maybe wasn't the best idea ever but whooo can say no to mini lemon meringue pies 😍?! #notmebrah – Also, holy crap am I tired. My body likes a routine. Definite confirmation that I cannot hang 👵🏻 #thatsoldnewscrewe. Hope y'all had a most wonderful weekend 💕

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Hi hi hi! It's Friday and I gots myself a new skirt 🙆🏼 #ermgerrd. Every time I wear pencil skirts I get hit with the feels and think of how insecure I used go be about the size of my hips. While it's considered a-ok now, the fact is, I'd have them regardless of it was or not. Things go in and out of 'fashion' but that shouldn't impact how you feel about yourself. I'm definitely not judging anyone for wanting to train to reshape their body because um, das me too, just that it's important to always love and appreciate yourself for the special 🌸 you are. Also, while human nature is largely to blame, we place too much importance and value on appearance. You can be the most attractive person I've ever seen but if you make others feel like trash, you're a 💩 head. The most beautiful people I know are the ones who make others feel awesome when they're around. Das the real stuff 👌🏻 #ohandhappyweekend #holla

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So dis was from Saturday (oops Black Friday sale @thestoreonqueen) but I cleaned out my closet today and realized I now own at least half a dozen bodysuits. Apart from the obvious questions, such as; Why did I feel the need to own this? Am I aware it's Tuesday? Who do I think I am? What climate do I think I live in? Why am I telling myself I leave the house more than one night a week (generous)? The important question is, why the heck aren't they all made with crotch snaps?! They're painfully absent from half of them. It's cruel and unusual to do that to well hydrated ladies. Going to the washroom takes long enough already! Almost as if practicality wasn't a consideration for such a practical item of clothing…😝. Please accept my apologies for my failure of a shoulder workout video today (things were naaat working out) and thanks for always humouring me, fam 😬🤗.

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I spend the majority of my weekends catching up/getting ahead on work. Apart from that, my expectations of myself are preeetty low; put on pants, eat some vegetables, and leave the house for at least an hour. Well, I got 2/3…which is actually a passing grade #justsaying. My intentions were so good. Ok Katie, put on real people clothes, go buy Christmas presents (because apparently that's happening in 2 weeks), come back and get back to work. *Gets completely ready and then looks outside at the snow*. Orrrr maybe I should just drink protein hot chocolate in my pajamas 🦄💁🏼. Changed my mind, I'm giving myself 2.5/3 because I posted it on the Internet so it counts more. This has been your weekly 💩 post. Back to marginally more helpful stuff tomorrow. Hope you guys are doing fun things! 🤗

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Why I like my gym friends – numerous friend-brahs to me: what you're still a squirtle? Haven't even evolved into wartortle yet? Embarrassing. 😭😂 Abs/conditioning/mess around day shenanigans. I've increased my pull-up volume as of late as they've never been strong. Turn your weaknesses into strengths, etc etc. Also doing some tucked lever lifts and tucked holds, which are deceptively difficult (at least for me). People very often ask me how I got comfortable working out with lots of people around. Basically I had very little choice because of the crazy busyness of my gym. It's going to feel awkward at first (even if you're not being a 🐒) but I promise if you push past the discomfort, it's quickly no big deal #doyouboo. Also I felt push-up video bomb man deserved a cameo. That ish was definitely intentional – 10 troll points! 🏆

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Oh hello, didn't see you there 🤓💩. Look ma, I left the house. And here we have an elusive, 'not in my house (or a bathroom) obnoxious picture of myself' picture. Apparently it's mortifying to be caught by one or two people taking a photo but not to post it on the Internet for thousands 🤔#logic. Social media definitely has its positives and negatives but I'm truly grateful it has afforded my super-extroverted introvert self the opportunity to connect with so many rad humans I'd be far too intimated to approach in person. You guys are really great and stuff 🤗👯 #saptasticselfiepost #semisorry #imeanitthough

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When your outfit is neither seasonally nor food-baby appropriate but ya rock it anyway (before you hide under a sweater). Off to my most favouritest Ethiopian restaurant to get straight fooded to the face. Mmmm injera 😍. Check that totally natural and not at all awkward hand placement. What does one do with these things when not holding chocolate ✋🏻🤷🏼‍♀️? Oh, and shoutout to Bella for having no shame in her cleanliness game. Happy weekend, frands! ☺️

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Just abs things 💁🏼…with some push-ups (because I can't stop myself). Sorry to anyone who hates hearing this all the time but I think it bears repeating; it's good (and very functional) to have a strong core but how visible your abs are is dependent upon how lean you are (and your body fat distribution). Sooo you won't get abs from training abs alone. Hokay! Exercises like planks are a good choice as they're more 'functional' (vs sit-ups, for example). I added a plate but you can also 'extend the plank' by pushing your weight more forward on your toes and extending your forearms out further (without letting your lower back drop) to make it more challenging. Putting your feet on a foam roller is a fuuun way to create some instability (aka make it harder), like with the plank up-downs. Oh and I'm back on the L-sit train 🚂 #choochoo. Can confirm they're getting easier after doing them more consistently. Amaaazing how that works 🙄😝.

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As I was having a rough leg workout a couple hours before this and trying to factor in hair washing time, I came to a realization; my cardio-aversion is probably more of a sweaty head aversion. Going from wet shower head to curled hair is a process, man. Pro tip: when you're getting all fancy shmancy, make sure you get ready early enough to thelfie the occasion…or else it didn't happen. I don't make the rules. – For anyone wondering, I got this dress at a little store near me and I haven't been able to find them online (preemptive soweee – will play Sherlock and update if I find it. UPDATE @shopthesiistar) #happysundayfrands

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Lower body explosiveness #boompow 💥. I’m a big fan of moving my own body weight around and feeling athletic and all that jazz. Really I’m just trying to be the best bunny ninja I can be. – You can also work on developing power using weights (~50%) by increasing the speed of lifts, like squats and deadlifts, by accelerating through the concentric portion (but please be mindful of your form and stay very toight). – You can do many-an-exercise like; broad jumps, box jumps, single leg lunge jumps – for unilateral (single-leg) explosiveness, depth jumps, etc, etc. If you’re just starting out: – Keep reps low to focus on speed; you shouldn’t be really fatiguing those there fast-twitch motor units or you will quickly feel very un-explosive 🐘. – Start small and with exercises that are more comfortable to you. If you’ve never done box jumps and are nervous, start with tuck jumps and then move to a small box while you develop more explosiveness and confidence. – You can also vary exercises; challenge yourself by removing the countermovement (big arm swing and squat down) for box jumps by starting from an isometric hold in a squat (I cheated and shifted a little) or from a seated position on a smaller box. – Yes, I did change my shoes. Yes, I do keep wearing these same @womensbest pants (I do my laundry, ok?!). – 🎶3LAU – On My Mind (ft. Yeah Boy)

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I started an itty bitty 'cut' a couple of weeks ago, which has actually been fun to have a short-term goal and change things up a little, but I thought I'd take the opportunity to talk a bit about dieting. – People very often get excited about their goal (which is great) but also overly-ambitious and start doing cardio everyday while cutting calories super low. Not only are you a lot more likely to lose muscle this way but it's also very hard to sustain. After a while there's an inevitable slip up (being human and all) and people get very disheartened and feel like they've 'ruined everything' and fall off the wagon, assuming dieting is just too hard. While dieting isn't exactly a great time (especially the further along and leaner you get), you also don't need to go to such extremes to see results #nocleansesnecessary. – I like to start by increasing my energy expenditure and doing a mini diet 'cleanup'. I typically do 1 HIIT session/week so I added two 30 min lower-intensity cardio sessions, am making a concerted effort to move around more (e.g. walk more places), and stopped my extra snacking (chocolate now limited to 2x/day 😝). – Keep track of how your body is changing (weight, measurements, pics) and when you've plateaued, make little tweaks (eg reduce carbs by 100-200 cals) and continue. Making small changes that enable you to consistently progress make it more sustainable and less stressful on your body. – ALSO diet calories shouldn't be forever so make sure you have an exit strategy to start fuelling yourself to feel more awesome again and make them gains. – Sorry this got so long again 🙈 #wordyaf. Pants are from @womensbest (xs inspire in grey/white) for anyone who is here to ask that 😂.

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Leg day (aka the bestest day) again #wee. This is how legs days go: 1. Warm-up then activate dem glutes 2. Lift some heavy (for me) things + accessory/assistance exercises 3. Burn out ze butt! 🔥 – I’ve taken to doing high box step-ups this way; controlling the concentric and eccentric and pausing just before the ground to not use momentum (I'd put my foot down with a shorter box and using one this high isn't necessary). I do feel step-ups are an underrated exercise. They’ll also let ya know pretty quickly if there are strength differences between your legs #golefty. – Finished with supahhhsetting seated banded hip abductions (15-20) with banded hip thrusts (15-20) to create some of that sweet metabolic butt stress #ow. – And now for the common questions: 🎶Audien x MAX – One More Weekend Band: grippy hip circle (S/M)@mbslingshot Pants: Lulu from yeeaars ago (sowee)

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Yesterday was the messiest of mess around days but I feel like sometimes that's necessary 😝. – I basically use these days as an opportunity to work on body weight exercises (calisthenics goalzz) and get in some enjoyable cardio…which apparently is NOT an oxymoron 🤔😱. They honestly started as a more basic 'cardio day' as I was always skipping cardio after weight sessions and wanted an 'active rest day'. It has evolved (devolved?😂) into 'play day' and is my favourite reminder that fun is important and most limits are self-imposed. – Sidebar, those kettlebells are a fun way to increase the challenge a little over dbs (less stable) and I'm pretty stoked that I managed to do an explosive pushie onto the high box (same as the box jump height) 😬 – I just wanna go back and do it agaaain #supervisionprobablyrequired 😂 – Matisyahu – Live Like a Warrior (Richello remix)

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Tried to film my leg workout today but things were just not going my way (such is life). So instead of a (hopefully) helpful post about exercises, you get thiiissss 😬😗. I'm doing that thing that fun people do when they leave the house on weekday evenings 😱! I even put on real clothes…well ok I wore that top to the gym…and the shoes…and the shorts are stretchy. Whatever, still counts. I've been making a conscious effort to get out and walk places this week because I've been more sedentary as of late and it does not feel nice. It's crazy how easy it is to hardly move throughout the day and just how low some people's energy expenditure is. That's actually one of the first things you should change when trying to lose weight, once you have your cals in order. Our bodies are super great at reducing NEAT (non-exercise activity thermogenesis) to compensate for the lower energy intake (gee thanks, body). So moooove around – and not just at the gym either. This is basically just my segway into saying I'm playing Dance Dance Revolution later ✌🏻️#jealous? #youshouldbe.

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If you don't want us taking pics in the change room (re the signs we all ignore), why oh why did you create selfie-booth sinks? #notcomplainingtho Going a bit nuts trying to finish some things this weekend but I promised myself I would leave the house at least once…SO I went to make some muscles 💪🏻😁. I was jazzed enough post-workout that I even managed to refrain from buying kombucha and chocolate; my 'go-to's when I'm being all 'you should definitely treat yo self' 😒🙅🏼. In my defence, it used to be clothes so I feel like that switch was a life (bank account) win. Currently trying to reprogram my brain to treat push-ups as a break/reward after finishing tasks…yes, actually. I won't lie, so far it's not going well… #thaticecreamlooksprettygreatthough

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Procrastination 101: apply tanner and make your makeup nice for no reason whatsoever. Also my top looks like a pylon! Actually this was spurred on by reading comments by some thoughtful folks who took time out of their day to tell me how I should only show my body and not my uggo face (😷). People are the best. Jokes on you, face only suckas 🌸😙! And now everyone has to suffer. #sorrycouldntmakemybuttfitin #atleasticoveredhalfmyface #butlikeimprettyontheinside

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