Living up to other people’s expectations is an exhausting and sometimes detrimental pursuit. It’s a trap so many of us fall into. For Fitmark Ambassador Katie Miller, she thought being thin was the answer to being happy and beautiful, so she starved herself and became dangerously underweight. It wasn’t until she started believing in herself and developed confidence that she found true happiness.
It all started with a troubled, insecure girl who wanted to show people she was so much more than what they thought she was, and in the process she was able to let go of caring what others thought of her ~ Fitmark Ambassador, Katie Miller (@ktmillerfit)
Fitness Saved My Life
Katie has always been active all throughout school, and enjoyed swimming and playing lacrosse as a kid. Towards the end of high school, though, on a quest to be thin, her nutrition suffered and so did her health. It wasn’t until college that she took to the gym and started lifting weights that she began to build muscle and gain confidence. Then something awesome happened – her mindset shifted. Fitness became her “absolute passion,” and she says, “it saved my life.”
Changing Lives For The Better
It was this passion that became the driving force behind Katie’s desire to work in the fitness industry. After graduating college with a degree in Exercise Science, Katie went on to earn her ACSM certification in personal training, and NASM specialist certification in corrective exercise. She told us:
I like that I have the ability to help change someone’s life for the better. Teaching my clients healthy habits and watching them grow not only physically, but mentally and spiritually is a feeling that is indescribable.
Now she has a healthy approach to staying fit and active and this is something she enjoys being able to share with her clients. She told us:
My approach to helping my clients achieve their goals is making sure I not only give them a great foundation of tools (workout program/nutrition program/and tips), but also making sure they have a strong support system. All of my clients are part of a team and when they are feeling down, it is nice to hear that they are not the only ones feeling that way.
Katie has worked hard for her health and fitness, and in 2011 she began training for the stage. She is now a four-time Top 5 National Level Bikini Competitor. We asked her for some of her top fitness tips.
Katie Miller’s Top 3 Fitness Tips
- Do not compare your chapter 1 to someone else’s chapter 7.
- Surround yourself with positive people, because you are the average sum of the 5 people you spend the most time with.
- Fall in love with the journey, and the results will follow.
What matters most is believing in yourself
When Katie thinks back to how it all started and how she went from trying to survive on celery sticks alone to eating 5 to 6 times a day, she can’t believe the transformation. She’s gained a lot of muscle, and as a result has much more strength and energy. It’s amazing how feeling strong can improve your confidence and self-esteem. She told us:
Something as cliche as believing in yourself can go a long way. If you don’t believe in yourself, how do you expect others to? Developing my own business was never in my plans, but believing in myself got me here.
That business is called Katie Miller Fitness – online personal training that offers several training and coaching programs, designed by Katie. Now she’s living the dream and helping women everywhere believe in themselves:
I want to show women that being healthy will not only make you look and feel better, but it can do amazing things to your self-confidence. I want to inspire people, and I want people to tell me because of you I didn’t give up.
Katie’s Favorite Fitmark Bags
Oh my gosh, my bag has helped me drastically. I use two bags per day. I use the transporter tote to carry my laptop/ personal trainer items in. Then the shield literally goes with me everywhere, so I have meals with me at all times. They are very durable bags and I’ve put them through a lot. Yet they still look brand new. I love all the compartments and the bright colors.
Strength is Confidence
With a fit-over-skinny attitude, Katie understands the importance of developing lean muscle mass and strength. It’s the true definition of fitness. She knows firsthand that being skinny and underweight is not the picture of health. If you want to build confidence, then set yourself fitness goals and go after it! Stronger, healthier bodies lead to a higher quality of life, and who doesn’t want that?
Katie’s Top 3 Exercises
“These are three compound movements that target your entire body. In order to properly execute these exercises you must demonstrate strength in several different areas. When clients come to me initially for training, they usually have the hardest time with form on these three exercises. After several weeks of full body weight training, I get to watch my clients slowly but surely improve their form in squats, deadlifts and pull-ups. These exercises are a challenge and I believe being able to perform these exercises properly demonstrates that an individual is physically fit,” she told us.
When it comes to nutrition, Katie follows a high-protein diet that is flexible. It’s the responsible way to diet. Here’s one of her favorite go-to recipes:
I’m really basic with my food. My favorite combination right now is 5 egg whites, 1 whole egg, 2 oz of 99% lean ground turkey with a laughing cow cheese, green onions, srircacha and walden farms syrup on top. Sounds disgusting, but don’t break it till ya try it, right? haha!
When it comes to mentors, Katie is a big fan of Katy Hearn. She says,
I follow a lot of girls on Instagram who I eventually want my business to look like. Katy Hearn Fit is probably one of my biggest idols for my business.
With a little confidence and the belief in yourself, you can achieve almost anything.
Sport Your Lifestyle
The Fitmark Team