Katie Staton

Tag your bestie and go train abs and do this workout together!! Cable crunches are gonna be a new addition for me for sure ✨🧚‍♀️ The workout: 3x15 cable crunches 12 weighted jacknjfe to toe touch 20 rusain twists 12 alt v- ups X3 #gymrat #FitTok #abs #absworkout

another run doneee feeling good yayy #runtok #FitTok #run

#runtok #runner #FitTok

Ngl the most important goal to me is no more injuries pls 🫠😂 #runtok #FitTok

you cant base an opinion on a snippet of someones diet is my point its kinda realising you gotta have a bit of perspective with it and also people obvs shouldnt be judged on what they choose to eat based on their size without a full picture 🫶🏻 #whatieat #highprotein #caloriecounting #fatloss

#RunTok #Runner #GymTok

Replying to @user12645007 because these things dont make me anxious i dont think to quickly post or prove it always like its not top of mind if you get me and thats something that to me is a sign of progression and moving on ❤️‍🩹✨ #healthyeating #GymTok #weightgain #whatieat

#runtok #Running #runner #fyp

Weight gain gave me so much confidence again honestly striving to be strong, fit, healthy, confident >> smaller anyday 🫶🏻🎀✨ #Running #weightgain #FitTok #strongwomen #gym

Gaining weight changed my life essentially 🥹❤️‍🩹 I don’t like to chat too much about recovery but it was a huge huge part of my life and gaining weight and healing basically was the biggest glow up and the hardest process I’ve ever gone through 🫶🏻✨ Weight gain actually brought me so much happiness, energy, confidence, and my glow back and actually a healthy body that I love….change is scary I get it, I’ve been there, been through it and came out the other side but omg is is worth it, no one can make you do it but all I can do is say don’t keep waiting make the first step now, There’s never a perfect time to change or start it’s always too hard till you get going and it gets better xxx #weightgain #fitnessjourney #FitTok #foodfreedom #whatieat #GymTok

btw its cos you need to fuel better to run better 🤝🏃🎀🍑#runtok #Run #Whatieat #Running

Post run chat update comingggg #runtok #FitTok #runner

Im gonna go for a PB in a couple weeks 💁🏼‍♀️ #runtok #FitTok #runner

Full day of eatinggg keeping healthy & fuelled as a nutritionist ✨⬇️ I used to think eat bread and pasta made you gain fat, that having carbs at every meal was bad, that eating sugary cereal would make me fat too, i thought fats were unhealthy, even the ‘healthy’ ones like salmon or pranjt butter…..now i see this as a well healthy day of eats and pletnty of balanced fuell 👏🤝✨ Breakfast/ pre workout snack (was early like 7am): sourdough with PB + an apple Post workout: protein shake + an apple Lunch: hot smoked salmon, brocoli, salad, sweet chilli, sourdough toast & a greneade bar Snack: 1/2 tub of vanilla soy yogurt mixed with protein powder + lots of fruits Dinner: veggie bolognese, pasta & salad Snack: same yogurt bowl as earlier with peanut butter + a cereal (multigrain shapes the kids one lol love it) Anywayyy we all need different amounts but dont fear food groups, balance is healthy and you wanna fuel bettet to feel better and live better xxx #whatieatinaday #caloriecounting #highprotein #GymTok #runtok #healthyrecipes

Stretch foam roll, chill and we’ll be gooddd - little niggles esp post injury are kinda part of the process andd no one smashing 10/10 incredible runs every time we are human but i felt so good cardio wise like easyy 🎀✨ #runtok #runner #FitTok #relatable

Thats on trusting the process 🥹❤️‍🩹#fyp #weightgain #HealingJourney #GymTok

Food = Fuel ✨ Just a typical day of eating as a hybrid gym girlie & a nutritionist, food doesn’t have to be perfect, it’s about balance and at the end of the day you have gotta fuel to meet your own needs and goals and that is so different for everyone 🎀🤝 My meals: Breakfast: protein pancakes, vanilla yogurt (soy), strawberries 🍓🥞 I LOVE THIS!! Snack: Oreo protein bar (the best) Lunch: Tuna, rice, salad, soy sauce, sushi ginger Snacks: raspberry & chocolate balls, yogurt pot with fruit (I mix in some protein powder too tastes so good) Dinner: tacos with veggie mince 🌮 Last meal: yog bowl (yogurt, protein powder, berries, grapes, cereal and PB) 😍 #whatieat #nutrition #healthyrecipes #caloriecounting #highprotein #FitTok #GymTok

What I eat, low effort and lazy as a nutritionist on a busy day still hitting my protein and calorie goals….⬇️✨ It might not be ‘ideal’ it might be a bit snacky and random BUT it was easy, I hit my protein and it was all convenient and enjoyable to me! Food is fuell and we all have different needs so it’s just an example and reminder food doesn’t have to be perfect to be balanced! Breakfast: 45g puffed wheat cereal, choc protein shake, chopped apple Snacks: squares bar + grenade bar Lunch: sushi + berries Snacks: peanut puffs + cookies and cream protein bar Dinner: pack of rice, tuna, veggies and soy sauce (so lazy but acc so good ngl) Snack: yog bowl (1/2 tub alpro soy yogurt, 20g banana protein, frozen berries, 40g cheerios, peanut butter) Save for inspo andd don’t feel guilty or like you should eat perfect compared to others, days look difference but balance is key xxx #whatieat #highprotein #caloriecounting #GymTok

so the diet changes & bits im focusing on…. ✨effort with making nicer balanced meals (not being lazy making the same thing lol) ✨quality of my intake not just quantity (yes you can eat just chocolate and loose fat if you hit the right calorie intake but to feel good a little bit of balanxe goes a long way) ✨reducing processed snacks (rather than 3 protein bars cos they taste nice and are easy making a greek yogurt bowl with honey & PB) ✨cutting down fizzy drinks ✨more healthy fats eating salmon as much as i can, nut butter, whole eggs (im going to attempt to like avocado too 🤣) ✨oats > coco pops and cheerios aka whole grains! ✨variety with vegetables (more greens) So a little inspo from the Mediterranean/ anti inflammatory diet but im adding not removing 🫶🏻 #GymTok #caloriedeficit #healthyrecipes #FoodTok #FitTok

Post run good vibes 💁🏼‍♀️✨🎀 I ran 8k andd up some big hills and it acc felt easy so yayy thats a win✨ #run #runtok #FitTok #Running