The laziest health guide ever

For burned out, stressed out, want to throw the scale out women who fantasize about earning their perfect body by eating carbs and drinking wine while someone else does the dishes and cardio happens while you sleep.

Have you ever felt like no matter how much you exercise your weight loss efforts are stuck?

You know about HIIT and intervals and organic vegetarian holistic mumbo jumbo but who has the frickin' time?

Well, it turns out exercise alone is not enough to help you loss weight. Even more disturbing is the news that at a certain point more exercise does NOT burn more calories.¹

Ummm... FTW?!

you deserve more than a 'nothing to complain about' life

These 'DUH, of course I can' habits will reshape your life so you can lose weight without losing a drop of sweat, even if your life moves so fast your hair blows back in the wind...and not in that sexy supermodel way. 

The Habit Catalyst app is the secret key ingredient.

The secret most trainers don't want you to know...

Exercise does NOT equal weight loss

I spent a lot of money on an education based around the belief that if you spend more calories in your workouts, you will lose weight. Ummmmm, wrong.

A person who moves all day long spends approximately 200 calories a day more than the person who sits at a desk all day. Mind blown, right??

With all our best intentions and rich internet resources for workouts, why is it so hard to stick with it, tone the muffin top, and care for ourselves? Why do most health habits fall short or peter out?

Why are we so afraid to change?

Our drive to lose weight and be perfect comes at a great cost. We are malnourished, if not starved, when it comes to compassionate self-acceptance, awareness, and care. We yearn for simplicity but struggle to find it. We ache for balance but can't sustain it. There is no time to juggle it all! Urrrrgggghhhhhhh

After years of study, deep inquiry, and personal experience, here's what I know for sure: NOTHING! Oh and this...

  • For habits to last you need to put yourself first. You won't make a dent in reducing the scale numbers or stress until you've learned to make yourself a priority. This system sends you a gentle reminder each day to take 5-10 minutes for yourself and focus on your current health habit.
  • For habits to last you need to change your mindset. Health is not something you "do" or squeeze into your life. It's a way of life - a journey - that doesn't always add up, make sense, or go in a straight line. Health is not about "getting rid of..." It's about letting go of the things that get in the way and making space for the things that help you along the way.
  • For habits to last you need to slow down. Clearing old habits and resisting behaviors is not possible until you slow it ...way... down. In a world that is all about speed, this requires awareness; daily doses of it. "Slow drip" efforts applied consistently over time are the real game changer here.

WELCOME to the health hack club... healthy habits that do not require exercise...  but don't be fooled. If you take this on, you are not lazy; you are ready.

Though there is no way to predict what will happen as you begin to "slow drip" these habits into your daily life, one thing I can say is this: to the degree that you're willing to be open to the experience and stick with it, you will not be the same person you are now...and that's the goal, right?

"What you are is what you have been; what you will be is what you do now." ~ Buddha

(I used Buddha as a quote 'cause he's such a fitness guru icon...he he) PS - I'm funny. You'll get used to it.

What to expect in the first week

Before you start with your first healthy habit, I'm going to show you how to get the most out of this program by giving you the lowdown on cues, routines, and rewards

Plus my favourite trick for starting a new habit...piggybacking 🙂


and it's way easier than the piggybacking you're thinking of

Let's be honest...you already know what to do...

I spent a lot of time believing I was a terrible trainer because people wouldn't lose weight despite the fabulous workouts I designed for them.

Then I realized that even if you workout 5 times a week, you still have 163 hours in the week to screw it all up! And it's what you do in those hours that makes all the difference.

But knowing what to do isn't enough if you aren't doing it consistently. That's where the Habit Catalyst system comes in.

Habit Catalyst is the world's most effective healthy habit building system for women who don't have time.

Each day you get push reminder asking if you did your habit the day before. You will get addicted to chasing that YES button click. And after your check in, you are taken directly to a mini lesson that motivates you to stick with that habit. Deceptively simple and unbelievably effective at  creating new healthy habits that last...or it's free.

How not doing your habit is the best thing that could happen to you.

It's going to happen. There will be a habit that is new or hard and it won't get done. You'll be faced with having to click the NO button when asked if you did your habit the day before. Here's what you need to know about that...

NOTHING BAD HAPPENS!

Will it bug you? Probably! And you'll work harder to make sure you get to click YES the next day.

Will it derail your efforts? No! One day does not make or break you.

Will you start avoiding clicking NO? Maybe...and that's when you really make progress.

Because when you don't want to click NO and you start avoiding the app so you don't have to face the fact that you are not doing your habit that's when you discover something that has been holding you back all these years!

The healthy habits you avoid are the key to making real changes that will turn your success curve upwards. And the tools you'll learn with this system each day are the key to being able to actually make those changes and be consistent with them.

 

About Kat

Chief Executive Habit Tester

"I promise that if you incorporate all of these habits into your life in a meaningful and real way, you will lose weight without losing a drop of sweat or I will refund every penny."
​~ Kat 

Certified personal trainer and fitness professional... creator of the Kickass Life Project and Imaginaction...always focusing on ways to 'fit' fitness into busy women's lives when there simply isn't time. She knows what it's like to be a hair straight back, stressed out, mum and self-employed freaker outer of the world. She brings nearly ten years of fitness experience to this program which is a product of seeing woman after woman 'fail' at losing weight no matter how hard they hit the gym. Because the honest to goodness truth is that most of your weight loss success has nothing to do with exercise.

A FEW LESSONS YOU'LL UNCOVER
Over the next small part of your life when you are part of the club, you will:

  • Make friends with willpower so being healthy isn’t so much work and you can get off the guilt train and actually start...liking yourself??!
  • Learn to identify what is really you holding you back from your weight loss efforts so you can finally stop making excuses and start shopping for smaller sizes.
  • Practice taking small steps to get a long way so you don’t get overwhelmed and set yourself up for failure. Learn to build success momentum and ride that train instead.
  • Learn to easiest ways to make habits stick so you can start waking up in the morning feeling proud of yourself and excited to start the day.
  • Cultivate extreme self-care so you have more energy for important things like pedicures, reading to your children, and living longer.
  • Figure out WHY all this stuff matters so you can get rid of that feeling of discontent and feel like you’re finally on the right path in life.
  • Develop habits this year that will work for you for the rest of your years … healthier, happier, easier years that you’ll look back on with a smile instead of regret.
  • Expand your awareness of who you are and what you are capable of so that you gain confidence, increase your belief limits and reach for bigger goals.
  • Plus one new recipe a week (come one... we both know the first thing you thought of when I suggested getting healthier is all the food you'd be giving up. PS - this isn't about dieting, either)

A FEW HABITS WE'LL COVER

Mini lessons are organized into weekly habits... (seems more doable already, huh?) Here are some habits you'll be playing with:

  • Looking backwards
  • The social butterfly effect
  • The magic of fibre
  • Gumby unleashed
  • Be a food snob
  • Get off FB
  • Adopt lazy fitness
  • Living Imperfectly
  • Just say NO
  • Willpower Woes
  • Cheating without guilt
  • Macros matter
  • Tricking yourself
  • Posture perfect
  • Plus some of the things you've come to expect like water, portion sizes, kale tastes as good as cupcakes brainwashing ... but done in a fun way!!

At the end of each seven-day period, (only 7 days? yes, only 7 days per habit... this gets easier and easier!), you will have an opportunity to "check in" with yourself: to review your habit progress with the built in tracker, to reflect on how this habit fits into your life, (or not), and to share your experience in the FB Success Group, (optional). You can message with me anytime. We're going to be good friends, you and I 🙂

No matter what time of year it is, now is the time to invest in you. To feed you
It's time to explore...
It's time to tend, attend, and intend...
It's time to focus...and renew

Enough frou frou?

Get started painlessly 

Monthly
$20.00per month
    Trial Me Up

    PS - If you cancel before the 10 day trial is finished you will not be charged. No harm, no foul.

    One Year, One Time
    $150.00one time click
      Start Me Up

      PS - You have a a full 10 days to try it risk free... cancel within the trial and get a full refund.

      My personal guarantee: if you have implemented at least 12 of these habits, (that's 3 months) and not lost weight (assuming your goal was weight loss), I will refund your full purchase,*  and offer you a free 30 minute one on one consult. That's how much I believe in the results you will get. 

      Want to know how you can get an entire year for just $20? 

      Keep reading...

      FREQUENTLY ASKED QUESTIONS

      • When does the program start? It starts when you do: the moment you sign up. It doesn't matter if it's the beginning of a calendar year, the first day of spring, or in the middle of a random month. The mini lessons are waiting, and will take you on a journey, one day at a time.

       

      • If I feel ready, can I jump ahead and read more than the day's lesson? The beauty of this program is that the mini lessons become available one at a time. You are free to revisit any lessons that precede the day's message, but will not be able to race ahead. The biggest changes come from the smallest changes over time. Learning not to try and do everything all at once is part of the program.

       

      • What happens if I have to leave town and can't attend to some of the lessons? The program is portable as long as you have your phone or internet. The habits are adaptable and can go with you wherever you go. This is about daily living, not an exercise program you focus on for a week. If you miss some days, that's ok...you can go back and catch up anytime.

       

      • How much does it cost? First 10 days free then $20/mnth...or set yourself up for a year with a one time click at an almost 60% discount...works out to $12.50/mnth...which is $3/week...which is how much you probably spend on coffee each day...and I'm not going to tell you to stop drinking coffee during the next year!!

       

      • What about that $20 for the whole year crap? Don't worry, I haven't forgotten. You just need a group... co-workers, wedding parties, FB friends... groups are a flat rate of $500 for the year and allow up to 25 people. $500 / 25 = $20 a person. If you have 10 people it's still only $100 each for the year. The catch? It's up to you to get the group together. Does your work place have a wellness program??

       

      • Can I get a refund? Yep. Doing the monthly thing? Cancel anytime. Paid upfront? I'll refund the remaining months you have left. But remember...  you get 10 days to try it for free (monthly) or take that time to trial it risk free (one time payment). And if you complete 3 months and don't get results, I'll refund your full purchase.*

      • How Does It Work?​ Starting tomorrow, you will receive a new mini lesson every day. Each lesson is yours to keep and you'll be able to refer back to it whenever you want. And if you miss a lesson or are too busy to get to it that day, they will conveniently remain in your app so you won't have to search for them when you're ready to get back to things.

       

      • Am I allowed to exercise? Absolutely! If you already have a fabulous exercise program going then by all means, stick with it :). This program will be an excellent compliment. If you aren't exercising regularly now but decide you might like to at any time during your health hack club time, then I applaud the idea. These habits are not about exercise and can be done as a stand alone...but they can also be done as a side along 😉

      Surprise Milestone Bonuses

      What is a milestone? They are notable points along your timeline that are worthy of acknowledging with a bonus reward.

      This is one of the surprise milestone bonuses you'll get in the Health Hack Club.

      Getting into the habit of celebrating little wins is important and while I may not know of all of the wins you achieve, I will know when you've reached a certain point in the program.

      Think of it like a birthday but we will celebrate more than just once a year. You can expect this milestone bonus when you complete the trial period. That is a milestone worth rewarding.

       

      Expect other milestone bonuses at random times. If you stick with the program for a year, there will be a very special bonus. But don't worry about that yet. Let's just get you started 🙂

      Diane Smith

      "Sugar Free Me gave me control over the chaos that sugar was causing in my life! It's helped me gain a strategy for maintaining a "new normal" that doesn't demand perfection. No more guilt - I am moving forward with awareness and calmness :-)"

      Diane Smith
      • Module one: Creating your new normal
      • Module two: Training your brain
      • Module three: Working the plan
      • Module four: The anti-craving blueprint
      • Module five: Sustainable nutrition
      • Module six: How to fall off the wagon and still win
      • Module seven: What to do when cravings strike

      And that's just one of the bonuses!

      Choose your level

      Monthly
      $20.00per month
      • 10 day free trial
      • cancel anytime
      • 3 month money back guarantee
      • surprise milestone bonuses
      Trial Me Up
      Groups
      $500.00up to 25 people/yr
      • 10 day risk free trial
      • no questions asked refund
      • as little as $20/person for an entire year
      • surprise milestone bonuses
      Deal Me Up

      The #1 Secret to Successful Habit Building

      Habits are a beautiful thing.  Just think, if you had to put forth conscious effort for everything that you did in a day, your brain would be fried and you wouldn’t get much done.

      Habits are a great way for the brain to work efficiently and do other things while you are completing the task you need to do.  Basically, you are putting the task on autopilot.

      This is great for things we WANT to do, but not so great when we are trying to change something we have done for so long.

      "Habits make change possible by freeing us from decision making and from using self-control."- Better than Before by Gretchen Rubin

      Habits follow a consistent execution formula.  Charles Duhigg calls this the habit loop.
      It goes like this…

      1. Cue
      2. Routine
      3. Reward

      Something or someone cues or triggers you to begin, you follow the routine, then afterwards get some type of reward.

      Here is an example most people, especially the younger generation can relate to.
      Cue:  You get bored.
      Routine:  You check Facebook/Twitter/Instagram/Pinterest feed.
      Reward:  You find a cat video and laugh and feel good which reinforces the feedback look.

      Here is another example that might hit home
      Cue:  You feel stressed out.
      Routine:  You seek out sugary snacks.
      Reward:  The sugary snacks give you a quick sugar rush and a shot of dopamine to the brain, all the while distracting you from the stress of the moment.

      Understanding that habits work through loops is the important point here.  Cue, routine, reward.  The first step in changing the pattern or loop is recognizing that it is there and bringing the different components to light.

      What this system does is create a positive cue, (the push notification reminder), gives you a routine, (5-10 minutes of self-care to read your mini lesson of the day), and gives you a reward, (the motivation, support and guidance of the mini lesson so you feel focused, organized, and prepared).

      ​PLUS,  you will start to get a little high from clicking "YES, I did my habit yesterday". You will start to crave that 'wahoo pat on the back' feeling and you will work harder to ensure you get to click YES the next day.

      What others have said about my programs


      "Kathleen is awesome. Can't wait for the next session." ~ Pam


      "Wish I'd done this years ago. Maybe I'd have stuck with it." ~ Diane


      "My doctor is so happy with me. My blood pressure and cholesterol are down again. He said to keep doing what I'm doing." ~ Linda

      • When you start feeling better, you'll start being better.
      • Lose weight because you're doing the things that make a difference
      • Enjoy itchy feet energy...that's 'ready to face the day' awesomeness
      • Create lasting, healthy habits for a long, happy life
      • Break it down into digestible weekly chunks with the printable guide

      "Knowing your purpose, choosing how you will complete the task, and mastering the completion of the task is the secret to happiness and motivation. Conquer your mountain one step at a time.”

      ~ SOMEONE ONCE SAID

       

      Using my signature 'Healthy Habits Without Exercise' program with the Habit Catalyst app will take you step by step, day by day, through a journey that will start out as a weight loss project but will end up taking you so much farther than you could have ever have imagined. This is your life. You got this. 

      Monthly
      $20.00per month
      • 10 day free trial
      • cancel anytime
      • 3 month money back guarantee
      • surprise milestone bonuses
      Trial Me Up
      Groups
      $500.00up to 25 people/yr
      • 10 day risk free trial
      • no questions asked refund
      • as little as $20/person for an entire year
      • surprise milestone bonuses
      Deal Me Up

      Just so you know, if you cancel  group, everyone in group will be cancelled.

      Your path to freedom starts today...with just you. Tomorrow, we'll get to know each other a bit better. Sometime this week, you'll join the FB Success Group. Before you know it we'll be buds and you'll be standing atop your mountain surrounded by friends...some will already be there to welcome you and there will be others you'll reach a hand out to as they reach their mountain top.

      If you finish a year of this revolutionary healthy habit building system, I want to do something special for you. All along the way I'm going to give you surprise motivation opportunities and gifts but when you finish a year, I have a very cool bonus for you. I'm so excited. But you don't have to commit to year ! Just try things out for 10 days. Literally can't wait!! See you on the other side of the click 🙂 <3

      ¹ Current Biology, Pontzer et al.: "Constrained Total Energy Expenditure and Metabolic Adaptation to Physical Activity in Adult Humans" http://dx.doi.org/10.1016/j.cub.2015.12.046

      * 3 month money back guarantee conditional on actually applying the majority of the habits into your life. If you are not checking in regularly with the tracker, the guarantee will be voided.