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Healthy Bites with Coach Kati

An ongoing feature of better-for-you tips, tricks and recipes

A Simple Yet Effective Workout for Your Vacation

August 31, 2016

If you’re planning a Labor Day trip or squeezing in one more vacation before summer ends, then this post is just the ticket for you! Doing even 10-20 minutes of body movement in the morning will significantly improve your vacation. Why? Let me count the ways…

  1. Working out first thing in the morning gets your body moving before travel obligations begin and takes care of your exercise for the day!
  2. You will be naturally energized for your day ahead…a short workout kick starts your endorphins and boosts your metabolism for the rest of the day.
  3. It combats jetlag, helping you think clearer and feel more present.
  4. Even brief exercise will help prevent any post-travel weight gain or feelings of sluggishness.
  5. If on a work trip, exercise pays off in dividends later when you are more productive and focused.
  6. You will work every part of your body in this workout – all utilizing your own body for resistance, so you don’t need any equipment and can everything in a confined space, like a hotel room!
Coach Kati executes a perfect squat, even in a confined space like a hotel room...perfect for a vacation workout!
Pictured: Coach Kati performs a perfect squat, even in a hotel room on vacation! (Photo courtesy of Kati Kenfield.)

This workout is one of my tried and true travel tip goodies. It’s just essential (and easy!). It will become something you look forward to doing simply because of the positive effect it has on your day. Your vacation will thank you for it!

First Set: 30 squats/jump squats, 30 pushups, 30 burpees/half burpees*

Remaining Sets (aim for 1-2 at least, more depending on your time/fitness level): 20 squats/jump squats, 20 pushups, 20 burpees/half burpees

Added Bonus: Mix up the types of pushups, squats/jump squats you do! Try wide arm pushups, tricep pushups, pushups on a chair, diamond pushups, etc. Then try wide-leg (ballet style) squats, lunges/jump lunges, single leg squats with opposite leg on a chair...the options are endless!

*Full burpees include doing a pushup, jumping your feet to your hands and then jupmping up in the air, and repeat. Half burpees are done without the pushup portion. 

Coach Kati knows the importance for moving your body all the time, even on vacation.
Pictured: Coach Kati feeling the burn after her hotel room workout.

P.S. Want more tips and tricks from my previous MAD Greens blogs? Keep reading below or here.



Incorporating Raw Food Into Your Summertime Diet

July 22, 2016 

It's time to give your oven a rest and load up on raw foods this summer! This easy diet change can have a big reward...check out the why and the how below.

Raw foods help you beat the heat
Hotter temperatures mean more cravings for cool foods. Eating raw foods appeases these cravings since these foods do not undergo any cooking process. For a super chill treat, pop your favorite soft fruit in the freezer...blueberries, peaches or grapes work great as a raw afternoon snack on the go.
MAD Greens Grapes.
Pictured: Grapes (frozen or fresh) are particularly delicious during the hot, hot summer.
You will automatically starting to eliminate the foods that are unhealthy
Chemicals, refined starches, harmful fats, refined sugar and animal proteins are just a few things you'll naturally eliminate when you switch to raw foods. Processed foods can make us feel weighed down and bloated, which is a bad feeling any time of year, but particularly rough in the summer heat!
You can enjoy guilt-free frozen treats!
What's awesome about these treats is that there is no cooking required and they're super easy to make! Frozen treats can also be made vegan because you can use coconut cream or almond milk in place of dairy milk. Ice cream cake, popsicles, sorbet, ice cream, frozen whoopee pies – you name it and you can make a raw, frozen version without dairy. My favorite recipe involves just five ingredients, most of which you probably already have in your fridge or cabinet.
Coach Kati's Raw Banana-Cado “Ice Cream”
Makes 2 – 3 servings
  • 2 ripe avocados
  • 4 very ripe bananas - frozen for at least 3 hours
  • 1/2 cup unsweetened almond or coconut milk
  • 1/3 cup cocoa powder (optional – just as good without!)
  • 1-2 tablespoons (or less) organic maple syrup or raw honey
  • 1 teaspoon vanilla
  • Dash of cinnamon
  • Optional add-ons: Chopped almonds or pistachios, raw cacao nibs, berries
Coach Kati prepares her favorite Banana-Cado Ice Cream with all raw, natural ingredients
Pictured: All of the raw ingredients are ready to be blended into your new favorite frozen treat! (Photo courtesy of Kati Kenfield.)
  • Puree all ingredients in a Vitamix or food processor until smooth and fluffy.
  • Serve immediately or if freezing for later use, store in glass bowl and press a piece of plastic wrap onto the top of the ice cream. Be sure to take this out at least 30 minutes before you plan on consuming it to be sure it de-thaws properly.
After a quick blend and freezer stint, Coach Kati's Banana-Cado Ice Cream is ready for that hot afternoon snackPictured: Close up of the finished Banana-Cado "Ice Cream." (Photo courtesy of Kati Kenfield.)
Eating more raw foods makes you feel good from the inside out
By decreasing the amount of processed foods you are eating, you will be eating more nutrient dense, raw fruits and vegetables because, well, you have no choice! As a result, you will notice a more vibrant, glowing complexion as well as an increased amount of energy to help you sustain those workouts.
You have so much to choose from in terms of fresh summer produce!
Best of all, since you will be eating fruits and veggies that are in season, you won't have to spend as much! Fruits and vegetables that are in season during summer include corn, zucchini, summer squash, tomatoes, cucumber, peaches, and watermelon. These foods are more expensive and hard to come by in the winter months, so eat your fill during the spring and summer!
Local Colorado peaches and corn make The Alferd Packer a seasonal favorite
Pictured: Sweet corn and peaches are just a few of the seasonal items that will make your raw food diet so easy (and delicious). 
Have any tips for incorporating raw fruits and veggies into your day or have your own favorite recipe to share? Let us know using #madgreens! P.S. Want more tips and tricks from my previous MAD Greens blogs? Keep reading below or here.


Feel Good All Year: How to Start and Stick with a Cleanse

February 26, 2016

Many people kick off the New Year with a detoxifying cleanse to jump-start their health and fitness goals for the next twelve months. But a cleanse doesn't have to just happen once a year. You can start one any time you feel like treating your body to a reset!
Cleanses help you reclaim your energy, feel light and de-bloat...They can also reduce your cravings and can maybe even help you lose a few pounds. Sound good to you? Great, let's lay down some ground rules first with these seven tips:

Tip #1: The day before you start your cleanse, avoid eating anything too rich, fatty, sweet, or salty, and finish the day off with a really light dinner (preferably something like soup or salad).

Coach Kati Kenfield fitness lone tree patio exterior salad seated (16:9)
Pictured: The day before your cleanse, keep your meals light.

Tip #2: No alcohol, coffee, soda or sweetened beverages allowed! 

Tip #3: Start every cleanse day off with a glass of hot water with lemon. This balances your body’s pH and starts to unblock your adrenals.
Coach Kati Kenfield, our health and wellness guru, talks about the benefits of starting the day with a glass of hot lemon water.
Pictured: Hot water with fresh lemon juice is a good way to start each day of your cleanse.
Tip #4: Though hardcore exercise during a cleanse is definitely not recommended, you will get the most detoxifying benefits if you partake in some light exercise every day while you’re cleansing. Some ideas include Yoga, brisk walking or slow jogging through a park, or even going for a short bike ride.  
Tip #5: Throughout the cleanse, avoid ALL toxins and allergens including meat, sugar, wheat (or any kind of gluten), dairy, soy, peanuts, coffee, any artificial colors or flavors, and processed foods of any kind.  Stick to whole foods, fruit, vegetables, and gluten-free grains.
*Special note: If you are a frequent coffee drinker and experience withdrawal symptoms during your cleanse, you can drink green tea.  Otherwise, opt for detoxifying herbal teas throughout the day, like dandelion tea, burdock root tea, ginger tea, or a detox tea blend.
Tip #6: Take it easy during your cleanse. Don’t schedule lots of activities for the days of your cleanse, beyond work and your necessary daily activities. And definitely don’t put yourself in social situations where it will be difficult for you to stick to your guns!  
Coach Kati Kenfield, our health and wellness guru, demonstrating lunges.
Pictured: Light exercise is ok during your cleanse!
Tip #7: Come out of your cleanse with ease. No celebrating the end by going out for a cheeseburger and a couple of beers! You want to hold on to all the progress you just made!
Curious in learning more or taking your cleanse to the next level? I have a full 10-day detox program based on the science of altering the PH levels in your body to make you more alkaline vs acidic. Some of the foods and beverages we eat and drink like carbs, meats, cheeses, alcohol and rich sauces tend to be highly acidic (heartburn anyone?) which can leave us feeling pretty crummy. The answer is to get your body back to a healthy Ph level by eating a very highly alkaline based, whole foods diet! Contact me for details at: [email protected].

Want more health and wellness tips and tricks from my blog series? Keep reading here.


5 Tips To Keeping Your Fitness Resolutions This Year

January 15, 2016
Ah yes, mid-January. How are you doing with those New Years Resolutions? So many of us commit in the New Year to finally get back to exercising...But lets be honest, this typically leads to a gym membership that gets used for a month or so, then forgotten about.
Why does this happen year after year? It may be because the gym just isnt for you! So this post is all about finding what IS for you to help make exercise fun again! Exercise does not have to fit into a one-size-fits-all mold. It doesnt have to be complicated! Here are my five tips for keeping your fitness goals this year:
Tip #1: Harness what you love
Do you like to dance on the weekends (or random Wednesday nights)? Enroll in a dance class! Maybe you enjoy walking your dogs and getting out into nature? Notice what you like to do in terms of exercise, and do more of that! No second guessing or thinking its not effective enough. Do what you like!
Walking your dogs is a great way to fit in activity throughout the day.
Pictured: Walking your dogs may not involve going to the gym, but you're getting your heart pumping and your feel-good endorphins activated. It's a workout in its own way!
Tip #2: Start small.
If you know you love yoga, just do it for 10 minutes a day a few days a week to start. Then, write down how you feel when you are done. What did the exercise do for you? What did you gain from it?
Use a journal to write down how you feel after each workout.
Pictured: Writing down how you feel after exercising can be a great way to focus on the positive benefits from your workout and keep you thinking about them the rest of the day.
Tip #3: Try something new!
Just like you wouldn't want to eat the same exact thing for lunch every single day, you probably wont want to do the same type of exercise every single day! Think about what you know you do like, then try some forms of exercise that have something in common with that.
Try something new like Yoga in the New Year to help you keep your fitness goals.
Pictured: Do you love meditation? Yoga also helps facilitate that mind-body connection and many yoga studios offer complimentary passes for first-time visitors to try it out.
Tip #4: Enlist a buddy.
Want to try a hip-hop class but are a bit hesitant? Call up that friend that is down for anything and invite them to join! Studies show that having support in any new venture makes it much more rewarding and less scary.
Taking frequent walking breaks throughout the day is a great way to get your fitness in.
Pictured: Working out is always better with friends!
Tip #5: Move.Your.Body
Exercise is as simple as this: get moving! And do it in a way that you look forward to. Don't worry about how you compare to others. 
Using objects around the office can be a great way to get your fitness in each day.
Pictured: Moving your body can be as simple as using objects around your home or office to get in quick workouts throughout the day.
Exercise does not have to be about maximizing calorie burn (unless thats your thing), belonging to a gym or lifting weights just because you are supposed to. Like I mentioned before, do what you know you love! It doesn't matter what everyone else gets their kicks out of. All that matters is what you enjoy and what will keep you motivated to keep coming back week after week.
How are you keeping your fitness resolutions this year? Let us know using #madgreens! P.S. Want more tips and tricks from my blog series? Keep reading here.

About Coach Kati
Kati Kenfield is a certified Health Coach through the Institute for Integrative Nutrition and an ACE Certified Personal Trainer. She specializes in corporate wellness programs but also offers individualized health and nutrition coaching for men and women. More importantly, she is a Colorado native who loves living life to the fullest and feeling great! Find out more at
Health and nutrition coach in Denver, Colorado
Guest Blogger Disclaimer: The views, opinions and positions expressed within these guest posts are those of the author alone. The accuracy, completeness and validity of any statements made within this article are not guaranteed.