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Let’s talk a bit about hair extensions. I get A LOT of questions about hair extensions over on my Instagram page, especially after sharing that I removed my tape-ins after 2 years. Two years was a long time to not give my hair a break from tape in extensions. But it was a hard thing to just cold turkey…it’s like you kind of get addicted to having a full head of lush hair every day with minimal effort. But the annoying thing about tape in’s and other semi-permanent hair extensions is that they shed and your own hair gets damaged in the process so that initial VA-VA-VOOM feeling is hard to keep up. It’s like if you drink alcohol every night, sooner or later you will need to drink more and more to feel that same buzz- OK that may be a very dramatic comparison lol but you get the picture. Once you start getting the semi permanent extensions, you slowly start adding in more, and more and more just to keep up with the original fullness you experienced from your first round of application. All of that leads to more damage, more money spent and more hassle in my opinion. Plus, the more you have on your head, the harder it becomes to brush your hair, wash it and run your hands through it- it ends up feeling like a damn minefield in there! I was in a full blown extension addict situation and decided that I just needed to take them out and work on repairing my hair.

If you follow me on IG, you know I have been on a quest for healthier hair. I swapped out my hair ties, started taking a supplement for hair growth (that is REALLY working), I use a scalp serum to activate growth and got a new blow dryer that is so much gentler on my locks. I still use hair extensions from time to time for a shoot or a special event, but they are temporary and cause no damage.

I try to refrain from using too much heat on my hair but that is SO hard to do with my career. I am on set shooting a show this year and my hair gets put through the ringer almost daily. When I am not shooting, I make sure to condition my hair super well, air dry it and give it a rest.

So without further ado, I am going to break down all the things I have been doing for my hair, including the temporary extensions I use, and why they are helping on my healthy hair journey.

Velvet Scrunchies

These are a game changer. If you had asked me like 4 years ago if I would be caught dead wearing a velvet scrunchie, I would have told you HELL no. But times are changing and now they are back in style (crazy right?!?). I personally still think they are kind of hideous BUT I am at the point where I don’t really care because they are so gentle on my hair and the teenagers are wearing them so whatever. I’m not like going to wear them out to dinner, but I will wear them to the gym or when
I’m running errands. I use them to put my hair in a pony or bun when I work out and they really do hold my hair in place. I tend to do a low pony though because a high one tends to slip out if you do a workout thats more intense than pilates. They are soft and gentle- perfect for hair health.

Braids

Braids instead of a pony are a great idea. I love switching up where I put an elastic on my hair because putting an elastic in the same spot every single day eventually weakens that area of your hair and will lead to breakage. So, I opt for a braid or two braids often when I want my hair out of my face. I also love working out in a braid. Plus, they create cute beachy waves so you can go from gym to looking cute just from slipping your elastic out- viola!

Perfectil and Viviscal

These are the two hair supplements that I have found really work for me. (Viviscal is not vegan, but really works SO well…just FYI). Perfectil is the newer supplement I have been taking and it really works well!  I have been taking Perfectil for 8 weeks and I have so much new hair growth which is amazing! It kind of looks like I have all these short fuzzies on the top of my head and at my hair line- all new hair growth, which is so exciting. I plan to continue taking it so my hair can continue growing back in and get back to being lush and thicker again.

Evolis Scalp Serum

I LOVE this stuff….like I want to pour an entire bottle of Evolis Activator on my head daily but I contain myself. Whenever I use it regularly (morning and night every day) I see SO much new hair growth. It also makes my hair softer and shinier and just more manageable in general. Couple it with the hair supplements like I do and your hair will see some major improvements.

A GOOD Blow Dryer

This is one thing I have never had until recently. I’m pretty sure I had my previous blow dryer for…ummm…SEVEN+ years. No joke. I remember the day I got it actually. I was living in NYC, dating my now-husband. We had just had brunch and I pulled us into a nearby Ricky’s because my previous dryer died. As I was looking at my options, I got a phone call from my agent about this HUGE job I was up for. Like, this was a huge one….would’ve probably changed my life type of thing. It was the weekend and my agent was calling me about it, which doesn’t typically happen to put that into perspective. I don’t talk about this job loss publicly but the whole story is a crazy one that I tell all my friends because it was a fucking whirl wind and the way it played out was so so weird and devastating all at the same time. So much so that now it’s just this wild, funny story I tell. Maybe I’ll share it with all of you one day- not sure, maybe. IDK. Anyway.

I was super upset and disappointed but I still needed a blow dryer so I proceeded to buy a Babybliss something or other. I just picked whatever because I wanted to go home already. It was a good blow dryer- got the job done for sure…but it wasn’t a nice one, you know?

Fast forward to now, when I have a super nice, super lux blow dryer. The T3 Cura. It is bad ass you guys. I have never loved a blow dryer more- and I have a lot used on my head from all the sets I work on. First of all, it is white and rose gold- CUTE as shit. And it dries my hair so much faster than the old man babybliss did. Plus, my hair is shinier and smoother- I don’t get that “I don’t know what I’m doing, but I dried my hair” look….YOU KNOW the look I am talking about. Highly recommend. Plus, it will last a long time, so spending a little extra to care for the health of your hair is totally worth it in the long run.

Clip in Extensions

OK, so here’s the thing about clip in extensions- they can be an amazing way to add volume and even length without damaging your hair IF you put them in and remove them correctly. This is the type of extension I use on sets when I am acting- always to add volume because I am already happy with the length of my hair. They make my hair look thicker and more luxurious. And to be honest, almost everyone on TV and in movies is wearing some type of fake hair, it has kind of just become a standard. I separate my hair using alligator clips and a rat tail comb, then put in the clip ins. You have to do a little bit of backcombing in your own hair for inserting the clips, so they don’t slip around, rip at your hair or slip out (yikeeees). BUT I do the TINIEST bit of backcombing humanly possible, like the bare minimum- one or two gentle backcomb strokes will do it for each clip. I also don’t apply any sprays to the backcomb because I don’t really need it. The only time I have a little texture spray added is if I am on set and will be doing a little more action and need the hair to stay put for the whole day through a lot of moving around.

OK, so once I have all my extensions clipped in, I take my own hair that I alligator clipped on top of my head and smooth it down over the extensions. I like to do a tiny bit of backcomb on these sections at the back of my head and smooth it all into place so that the extension tracks don’t show or reveal a bump-like look at the back of my head. NOTHING is worse than seeing someones tracks showing!!

When removing, I do this very delicately by unclipping the pieces first, then slowly slipping them out. If you do it all too haphazardly, you can cause breakage on your own hair.

Halo Hair Extension Piece

This one is new to me. Very new. Like, only worn it enough times to count on my hands type of deal. BUT so far I love it! It is the least damaging option in my opinion and super easy to use as long as you get it color matched and cut to fit your hair well. The reason I decided to get one of these was because I saw them advertised all over IG- totally fell victim to the ads lol. BUT I was a few days away from getting my tape in extensions removed and I wanted to find the safest, least damaging option to amp up my hair do on certain days. I was also expecting to have like 10 hairs left on my head after the extension removal, so I wanted a piece to wear that was EASY first and foremost. So I had my hair stylist order me The Band by Hot Heads. (I have the 14-16 inch piece).

(BTW- I was pleasantly surprised that I had way more than 10 hairs left after removing the extensions haha).

Anyway, I went with The Band because my tape in extensions were Hot Head brand and we already knew that their blonde ombre color matched my own hair perfectly. The pair piece is really nice. It is thick, but not unnaturally thick. It fits my head really well and doesn’t look like I am wearing a fake hair piece. The thing that makes a halo piece unique is that it sits on your head and just kind of hangs there via a clear “invisible” thread.

Here is how you do it + some photos below: (I have a video tutorial on my IG if you need more of a visual).

-If you want to wear it wavy, add the waves to your own hair and to the piece first- curling it while it’s on your head is difficult and weird- believe me, I tried HA.

-Brush our your hair and the halo piece, then place it on top of your head, placing the thread about an inch or two from your front hair line.

-Once you have it in place, use a rat tail comb to gently pull the top layer of your own hair out from under the thread. This takes a little practice and a little trial and error. It doesn’t need to be perfect, it just needs to be enough hair to cover the piece. Because, again, there is nothing worse than a hair track showing!

-Continue this all around your head and smooth your own hair down so it lays flat and adjust here and there as needed.

-That’s it! No clips or pins needed

Now, I have never done any wild activities while wearing this so I don’t know how it fares with lots of wind and fun times. But I feel like using a couple of those short hair colored bobby pins on the hair piece underneath would prevent any Weave-Gone-In -The-Wind moments. Yikes. that would be embarrassing.

On thing to keep in mind even with temporary extensions: if you wear them every single day, your hair probably won’t like it. I think that it is best to use the halo and the clip in’s for special events etc, not for your day to day grind. Your hair needs a break and doing anything to it repetitively day after day will eventually cause damage… and the whole point of this post is to keep damage at bay.

That’s all beauties. LMK if you have any questions, and make sure to head over to my IG stories to see a full tutorial.

XO Katrina

The post The Lowdown on Hair Extensions + Hair Health appeared first on Fit Kat by Katrina Bowden.

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You know what bugs me more than anything else? When some beautiful, thin, fit woman says something along the lines of “Oh, I eat whatever I want…burgers, pizza omg LOVE”. It’s even worse when I scroll through instagram and see these same women posing with a stupid amount of junk food. I mean, we all know they aren’t actually eating all of that right? Maybe once in a while because everyone is human and sometimes humans need a burger and fries. But misleading the people who follow you by making it seem like you survive off a steady stream of junk food instead of good, nourishing food is just very uncool in my opinion.

The truth is this: most people who look great, eat great. What you eat really affects the way your body  looks, no matter how great your genetics are. AND on top of that as you get older it becomes a little bit more difficult to keep it all together. Ugh, wish that wasn’t the case but sadly it is. I definitely need to keep my diet on track to keep my body looking the way I want it to and to keep my skin glowing and vibrant. When I don’t eat well, I don’t feel great and I can see an instant shift in how my body looks.

I have done these “What I Eat in A Day” posts before but I have made some changes in the past few months that have given me some incredible results, so I thought I would jump on and do a little update. Ever since starting John Benton’s workouts and nutrition program, I have lost 2 inches from my waist and 1.5 inches from each thigh. It WORKS for me. And I think a huge part of that comes from the nutrition program and shifting my macros around. I am still eating pretty much the same things as before and haven’t had to cut anything major out….I just adjusted when I ate what and am SHOCKED by how well it works for me. It’s as simple as a shift to my already healthy diet- not a giant overhaul that made me cut out entire food groups. Any “diet” plan that wants you to cut out multiple major food groups is a no-go in my opinion….I would run the other way because it’ll probably work but won’t be sustainable. After a couple of weeks or months (if you are super diligent) you will probably start to crack and fall off the wagon altogether. This is not the point of healthy eating. Healthy eating is something you should be able to do for the rest of your life, and finding a great balance that works for you is SO crucial for feeling happy and at harmony with your body.

I don’t want to give you all the secrets of John’s plan, because that wouldn’t be very cool of me…but I will show you what my daily meals look like now so you can get a little peek.

Here we go!

Breakfast

I usually try to eat breakfast after I workout, if I can manage to get a workout in first thing in the morning. That is my groove. I eat about an hour or two post workout and this is what it looks like:

  • Fage 0% Plain Greek yogurt with Lakanto Monkfruit sweetener, cinnamon, a sprinkle of raw walnuts or pecans, 1/2 cup of Progranola and 1/2 cup of blackberries or raspberries

If I need to eat before my workout, I keep it free of carbs, like these options:

  • Fage 0% Plain Greek yogurt with Lakanto Monkfruit sweetener, cinnamon and a sprinkle of raw walnuts or pecans
  • 1 egg + 2 egg whites scrambled with 1/4 avocado.
Post Workout Snack

If I eat before my workout, I usually have a small snack after if I need something between the workout and lunch. I chose something that has a lot of fiber and some carbs to help me recover, like these options:

  • 1/2 cup – 3/4 cup Fiber One Cereal with 1/3 cup of blackberries, unsweetened almond milk and a sprinkle of cinnamon (I just love cinnamon so much haha!)
  • 1/2 cup of progranola with 1/3 cup of blackberries and unsweetened almond milk

If I eat my breakfast after my workout, I skip this snack!

Lunch

For lunch, I like to eat mostly vegetables and some protein. Here are my usual go-to’s:

  • Big romaine salad with 3-4oz of grilled chicken a tablespoon of olive oil and some leftover roasted veggies tossed in (I like to keep a container of roasted veggies in the fridge for this!).
  • Spaghetti squash with tomato sauce, 3-4oz ground turkey and a drizzle of olive oil or a dollop of pesto on top.
  • Steamed broccoli drizzled with olive oil and 3oz broiled salmon
  • 1 fried egg over easy on top of cauliflower rice with veggies and avocado.
  • Cauliflower Gnocchi from Trader Joe’s with tomato sauce and a fried egg on top.
Dinner

For dinner I try to fill most of my plate with greens and I don’t eat carbs. The only “carbs” I eat at dinner are veggies and spaghetti squash- no potatoes or other starchy carbs!

Snacks

I don’t really snack much anymore because I honestly don’t need it. I’m not a 6 year old girl, I don’t NEED a snack and you probably don’t either. If your meals are well rounded, they should keep you full until your next meal.

IF I do need a snack for some reason I will have a hard boiled egg,  a leftover chicken meatball or two and a small handful of walnuts. Something simple, high in protein and not too much.

Dessert

I don’t eat it. I don’t really have a sweet tooth, but if I do I will have a small square of dark chocolate. I keep some in the freezer so I can grab it and it takes me a while to eat. By the time I finish it, the sweet craving is usually gone!

So in all…I basically eat a ton of steamed broccoli, salmon, chicken and olive oil. This way of eating makes me feel amazing, I am never bloated and I always have a ton of energy. I have kind of done away with huge meal replacement smoothies. I will have one from time to time if I know I will be on the go all day and need something I can make ahead of time…but that’s only in a pinch. I would much rather eat whole foods and get my protein from sources that don’t come from inside of a tub.

If I go out to eat, I try to stick with similar meals- lots of greens and some type of lean protein. Of course, I do let myself live a little when I go out. I usually have two meals a week where I just order what I wan (without going absolutely bonkers) and really enjoy it.

I have also replaced artificial sweeteners with Monkfruit Sweetener and LOVE it! It’s such an easy switch and there are so many great baking and cooking opportunities with monkfruit that I am excited to explore and share with you another time.

Hope this helps and gives you a little more insight into the super simple way I have adjusted my diet!

XO Katrina

The post What I Eat in A Day- New Edition appeared first on Fit Kat by Katrina Bowden.

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Fit Kat by Katrina Bowden by Katrina Bowden - 2M ago

ATTENTION ALL DOG MOMS AND DADS WHO LIKE TO SPOIL THEIR CHILDREN AKA: DOGS. This post is for you. Most of you know by now that I am a dog mom of TWO black and white beauties…the new one- Yuki- being a puppy who is in the trenches of training. Like for real you guys, it is basically a full time job training a puppy and I totally forgot how much work it is! The amount of pee I clean up on the daily alone is ridiculous. We have been doing mini training sessions throughout the day teaching her to use the bathroom NOT inside, sit, stay, leave it….you know, all the hits. All of this requires a lot of treats. OH and did I mention that while of this training is happening, Puffin thinks he is involved too and does all the commands and wants just as many treats as Yuki gets. He sees the training sessions and is like “WAIT I WANT IN ON THIS TOO AND I ALREADY KNOW ALL OF THESE MOVES….SCORE!” LOL.

So, needless to say, there is a lot of treating going on in our house at the moment and for the foreseeable future. I like to feed them both really good quality treats with no icky fillers or by-products…which kind of gets expensive. If you own a dog, you know all of the best treats come with a heftier price tag- it’s worth it for the quality…but still. All of these reasons led me to want to make my own homemade dog treats and they are a HUGE HIT. The dogs love them, they are cheap to make, I know exactly what is in them and it’s fun to do. Extra points if you use a cute dog bone cookie cutter shape like me,

The inspiration for this recipe came from an old Alton Brown recipe I found online- I tweaked it to make it my own. If you use the fish sauce in the recipe (the dogs LOVE it) it will definitely make it a little stinky (crack a window while baking). I’ve done it both ways (with and without the fish sauce) and they like them both….but the fishy ones are a little bit more of a prized treat.

Homemade Dog Treats

Ingredients:

1 sweet potato- cooked (you can pierce it and microwave it to cook faster!)

2.5 cups old fashioned rolled outs

1 tin of oil packed sardines (about 3 oz)

1 egg

2 tablespoons nut butter (I like to use peanut butter- unsalted)

1/2 cup canned pumpkin puree (NOT pie mix!)

2 teaspoons of fish sauce for topping (optional)

Directions:

Heat the oven to 350 degrees F. Pulverize the oats in a food processor or high speed blender until it is the consistency of a thick flour, some chunkier pieces is fine. Remove the flour and set aside. Next, remove the skin from the sweet potato and put the pulp in the food processor or high speed blender along with the sardines in oil, egg, nut butter and canned pumpkin. Pulse 10 times or so until it turns into a thick paste, some chunks are ok. Add in 2 cups of your oat flour and pulse again until it looks like dough. The remainder of the oat flour will be used for rolling the dough.

On a clean countertop, sprinkle some more of the oat flour to cover your work space. Place the dough on top, sprinkle with more of the oat flour and roll it out with a rolling pin until it is about a 1/4 inch thickness- just like you would with sugar cookies. use a bottle top or cookie cutter and repeat until all the dough is cut.

If you want to make this part easier and don’t care about making them look cute, you can just roll pieces of the dough into small balls like I did in the photos and smush them down on the parchment paper. They end up kinda looking like a thumbprint cookie! To be honest, I usually make them like that, because I don’t have the patience to do the whole rolling situation on most days.

Place all the pieces on a cookie sheet lined with parchment paper and bake them in the oven for about 30 minutes or until golden on the bottom. Turn off the heat from the oven, take them out and brush the treats with the fish sauce (this is the stinky part!). Put them back in the oven, with the heat off and let them sit for another 20-30 minutes. This allows the fish sauce to sink in and dry into the cookies. Remove from the oven and store in glass jars or airtight containers. But don’t forget to let your dogs taste test before you do!

I like to freeze half of these so they don’t go bad. If you freeze half, the remainder will stay good on the countertop in an airtight container for a week or 2 weeks in a container in the fridge.

Your dogs will thank you!

XO Katrina

The post Homemade Dog Treats appeared first on Fit Kat by Katrina Bowden.

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Fit Kat by Katrina Bowden by Katrina Bowden - 2M ago

Botox. I know it’s still a bit of a taboo subject to a lot of people. But to be honest, when done by a great, qualified professional it has SO many benefits- ones that go beyond just looking young and wrinkle-free. I have suffered from TMJ for years and have tried so many “fixes” that never worked for me. Everyone recommended a mouth guard, but I would always spit mine out every night in my sleep and would just continue on grinding away.

So…what’s the big deal with TMJ, grinding your teeth at night and clenching? LOTS. It has caused gum loss for me- I’m on my way to needing gum grafting in the very near future due to a receding gum line caused by grinding my teeth at night (and brushing my teeth too hard for a large portion of my life). And that process is painful, from what I hear, so I want to put that off for as long as possible by not allowing the situation to get any worse. I also get so much jaw pain from the grinding at night and clenching during the day. The grinding at night is sort of out of my control, but the clenching during the day is something I can control, but something I also don’t really realize I’m doing all the time. I do it when I am focusing and stressed- kind of something I don’t think about or realize I’m doing most of the time. I try to catch myself but when it’s such a habit, it is very hard to control. And aesthetically speaking, it had made my face wider at the jaw- like more square looking. I have always had a heart shaped face and I love my jawline, but the TMJ had over developed my jaw muscles (masseter muscles) so much that they were protruding and giving my face a wider appearance. Didn’t love that either. Jaw pain, soreness and a super squared jaw line had me NEEDING a real, long term solution because those mouth guards were just not cutting it.

I finally asked my dentist, actually, if there was something else I could do to help the whole situation and she suggested I go to a Plastic Surgeons office for TMJ Botox. It seemed extreme at first and I was worried I wouldn’t be able to move my mouth etc- you know, all the normal concerns that come up with the concept of putting a paralyzing toxin into your face muscles. EEK! Scary! Keeping my face working normally is everything as an actor- I can’t have something mess me up, you know??

So I did some research, talked to some trusted friends and colleagues and found Dr. Chiu in Beverly Hills. I scheduled my appointment for the BHPS MediSpa…and WOW I am so glad I did! First of all, his office is so chic and I’ve never had to wait- great service and a clean, beautiful space totally makes the experience better! He also really eased my nerves by explaining the whole procedure, what to expect and told me it would help so much with the clenching, grinding and overall pain. PLUS, he said it would definitely slim my jaw line just enough without making anything look obvious or dramatic- basically to get me face shape back to how it was before TMJ became an issue in my life. On top of all that, he always answers my ten thousand questions I have about botox, facial treatments, skincare…whatever! He is a wealth of knowledge, super honest and VERY conservative. He would rather do LESS at first, see the results and then add more if a patient needs it, which I love. You never want to see a doctor who pushes more procedures on you or always tells you do more. LESS IS MORE! Always.

BTW: after my first session of TMJ botox with Dr. Chiu, I scheduled my first PRP microneedling with him, which I wrote about months ago…LOVE IT too.

I have gotten a TON of questions from all of you in Instagram about Botox for TMJ…so I want to make sure I answer them all here! First things first: does it hurt? To me….no. But I’m also totally fine with needles and have a high pain tolerance. I don’t use numbing cream…I just go through it and it feels like a needle poke and then a little weird when going into the muscle but not, like painful, you know? Just a funny feeling, but it’s over SO quickly. If you are more sensitive, tell the doctor beforehand so you can get some numbing cream and lots of ice. The whole ordeal takes no more than 10/15 minutes- a bit longer if you need numbing cream. Typically, there will be a few different injection points on each side of the jaw and you will have to clench and relax so the injector can make sure the needle is going into the belly of the masseter muscles. In most cases, anywhere between 10-20 units will be used on each side and the needle poke marks will be red for a sec but they go away with a bit of ice after 15/30 minutes. Super easy.

After your treatment, you need to refrain from exercise for the rest of the day…as with any botox injection, and you will start to feel the results within 3-7 days. For me, the muscles started to look smaller and feel less strong after about a month. Over the course of 1.5 years I have had this treatment done 3 times with Dr. Chiu, each time with fewer units of botox on each side. You taper off as the muscles weaken. This third treatment will most likely be my last because the goal with this treatment is to weaken the muscles, eliminate the TMJ and never have to really think about it again! Dr. Chiu told me I may need a tiny bit of touch up once every year or two, but it kind of all depends on the person and if my jaw muscles kick back into gear again down the road.

Another question I keep getting is: Does it work??? UM…YES! If it didn’t work, I wouldn’t have done it again after my first session. It also doesn’t really change the way you chew or move your jaw either- everything feels pretty normal. I guess the only difference is that my jaw gets a little tired more quickly. For example, I don’t really enjoy chewing gum anymore because after 10 minutes my jaw feels tired…but I kind of hate chewing gum anyway because I think it looks tacky so no big deal to me! Also, after my first session I found it took more work to chew hard, super crunchy foods. Not impossible to do, but my muscles were weakened so I wasn’t able to plow through an entire bag of baby carrots like a machine anymore lol, but do any of us really need to be able to do that? Nope. We actually don’t need super strong jaw muscles! A normal masseter muscle allows us to chew everything we need to, so weakening them if you have super active ones like I did, doesn’t do anything negative to your chewing ability.

How much does it cost? Well this totally depends on the office you go to. Most offices will charge you per botox unit…and you will probably need between 10-20 units per side. So lets say between 20-40 units total depending on your situation. Now, let’s say the office you go to charges $14 a unit- you can expect to pay between $280-560. It all depends on the price per unit. That being said, you will most likely go months and months in between sessions and taper off the amount of units used so it’s an expense for a year to year and half and then hopefully you’ll need little to none ever again. Very different than regular forehead botox, which you need to maintain every 4 months or so.

So where am I at now? I don’t grind or clench at all! My chewing isn’t affected and my squared jaw has slimmed slightly back to how it was before I developed TMJ. I am absolutely thrilled with my results!

Now lastly, and maybe most importantly, if you are considering this treatment I HIGHLY suggest you go see a board certified plastic surgeon. DO NOT GROUPON YOUR FACE GUYS!!! This is your face, and your facial anatomy is intricate- you need to go see someone who knows what they are doing, even if it will cost you a little bit extra. It is worth it for this. Obviously, if you live near the LA area, I highly suggest Dr. Chiu…but if you don’t live here, do your homework and research the best doctors in your area.

If you have any additional questions I didn’t cover here please reach out on my latest Instagram post @KatrinaKBowden or comment below! Also follow Dr Chiu @DRCHIUBHPS to ask him questions and see ALL of what he does!

XO Katrina

The post Botox For TMJ appeared first on Fit Kat by Katrina Bowden.

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Skincare. This is so important to me. Starting with clean, fresh, dewy skin makes all the difference. Your makeup will look better, you will GLOW and you will feel more confident. I mean- you know how you feel when you wake up with a giant zit in the middle of your face? Not too fab. I know when that happens to me, I feel like that zit is all anyone is looking at and I don’t really feel like myself again until that shitty little sucker is gone. Same goes for dry/ flaky skin (which I also struggle with) and skin starting to show signs of aging (fine lines- sadly also me). BUT all of this can be prevented and helped with a good skincare regiment. I mean…you can’t literally turn back the hands of time with a face cream….but you can help slow down the aging process A LOT. You can also prevent future breakouts before they even rear their ugly heads and hydrate your skin so effectively so you never even have to deal with super dry skin.

All of this takes time and ROUTINE though- it doesn’t happen overnight. Like any good thing it takes diligence and the desire to stick with it! Just like diet and fitness- skin should be an area of your life that you work on and devote time to. And if you are a 22 year old reading this and disregarding it, I beg you to read a little longer and take the advice to heart!!!! If there is one beauty tip I could give to my younger self it would be to cleanse well, use amazing products and create a skincare routine that I could stick to, instead of the half-assed cleansing I did after a long night out. Been there?

SO, I will say…my skin is good. I am lucky to have pretty great skin and I don’t suffer from chronic acne or any other very difficult conditions. BUT I do have my own skin issues at hand- two that I have been dealing with for years: very reactive skin with early signs or rosacea AND dryness. I will get flare ups when I am stressed which cause a lot of redness and even a bumpy texture on my skin when it’s really bad (it happens this bad maybe once a year, so not often). In those situations I typically take a light antibiotic for it, especially if I am on set and CAN’T have a flare up. In normal life when I am not working, I just try to manage it by ice rolling, cleansing gently and avoiding my triggers. Oh and those triggers are the worst your guys! They are: WINE, coffee, caffeine, alcohol, spicy food, heat and THE SUN. Like, give me a break- all the things I love….they may as well through hiking, puppies and Grapefruit Spindrift in there too and really fuck up my whole life.

I also have one brand spanking new problem that I am tackling at the moment- hormonal chin breakouts. UGH.

The cause of these breakouts? Switching birth control. I got off the pill that I was on for like, oh god…12 years (YIKES) and switched to an IUD with no estrogen and only super light localized hormones. If you don’t know the difference between the two- a pill sends a lot of hormones through your blood stream (coursing through your body) and has estrogen which isn’t a great thing to have excess of in your body as a woman because it fucks with your weight and mood. The one plus side of having it though is it keeps your skin clear. Many women who go off the pill suddenly suffer from acne and breakouts because the hormone that was controlling it for all those years is suddenly WAY less present. In my opinion, kicking all of those hormones out the door is a GREAT thing for your body because it gets you back to normal- how you were meant to be- but you may need to learn how to deal with the negatives as a result. This is what made me take on this new in-depth skin cleansing routine-to control the breakouts I am suddenly getting.

ENTER: Celeste of The True Spoon.

Before I discovered this Celeste’s easy, effective way of cleansing my skin, I had a LOT of misses. I was using products that were too harsh on my skin- hello to a certain glycolic acid based peel pad that destroyed my skin, ahem ahem- and I was doing peels and deep exfoliation way too often. This took care of the breakouts but made my reactive, dry skin VERY unhappy. I was red, peeling and dry as a bone which to me is WAY worse than having a couple of pimples.

This skin cleansing program that WORKS SO WELL came in part from my gorgeous friend Celeste of The True Spoon– she is my personal skincare guru (and can be yours too!!) and when I told her I was having issues she sent me her Acne Skincare Guide to use and said it would really work wonders. I dove right in and she was absolutely right. There were no intense peels or stripping of the skin anywhere in sight. Instead, she uses simple, real, affordable, EFFECTIVE techniques that get to the root of the problem and help you nip the breakouts in the bud before they even happen. I mean, that’s the goal right? To never even get the pimple in the first place!

This method of cleansing also controls the reactive-ness of my skin and the dryness, so it really does it all! It has also made my skin SO dewy and glowy, which makes me more confident to go without makeup and use less makeup when I do wear it. My makeup also sits so nicely on my face, like buttery smooth and fresh looking, which I seriously can not get enough of.

Celeste is also a huge proponent of what you put in your body directly affects your face. Meaning, how you eat, your gut health and what allergens you consume will either lead you to your best skin or your worst skin. I am 100% on board with this concept because I have seen it work first hand. Dairy and my skin don’t blend well- I see a direct correlation between how much parmesan cheese I eat and how often I get chin breakouts. Sad, I know. I also know that when I avoid my triggers that make my skin reactive, I am in the clear and looking glow-ier than ever. So it’s not only an external routine, it is an internal one too and she covers it all.

I took all the tools I learned from Celeste’s Acne Skincare E-book , which you need to get- if I haven’t already convinced you- and added a couple of my own favorite products and methods to find my perfect groove.

In addition to what Celeste suggests, I always do a pre cleanse after my workout and at night when I remove my makeup and cleanse my skin. This is key to me because I want to use gentle cleansers that my skin loves but I also want to make sure that every speck of makeup and dirt is gone. So I use the Dermalogica Pre-Cleanse oil all over my face, rinse and lightly wipe it dry. It removes ALL makeup in seconds, I LOVE it. Then I move on to my cleansing and I use Celeste’s 1-Minute cleanse technique with either Dermalogica Special Cleansing Gel (this one after a workout or at night) or The Ultra Calming cleanser (this one in the morning first thing ALWAYS).

I also love to shave my face once a week as a form of exfoliation. Before you gasp, go ahead and read all about how I shave my face and why, here! It removes the top layer of dead skins cells and peach fuzz to reveal fresh glowing skin that makeup will sit SO well on. It is a game changer and so easy- plus I wouldn’t bother with any expensive shavers- the ones I use come in a pack of 12 for under $7 and you can reuse each one up to 3 times.

After I thoroughly cleanse, while massaging my face, I apply my skincare. I will go more in depth into what all of that looks like now in a later post, but to get the gist-check out this post!

Whether you are dealing with skin troubles or just want to achieve your best skin ever, I highly suggest Celeste’s E-book and her whole instagram/blog to be honest. She is stunning, honest and a registered nurse- so she REALLY knows her stuff! She talks all about skincare, Eat-to-Glow recipes that will give you great skin by working on the inside out, and holistic beauty techniques that are super easy to adopt into your daily routine. You can find her on Instagram here and on her website here.

TTYL- trying to bring this throwback…back.

XO Katrina

The post Skincare-The Cleansing Routine That Is Changing My Skin appeared first on Fit Kat by Katrina Bowden.

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Happy New Year my gorgeous babes out there! I hope you all had an amazing holiday season and rang in the new year exactly how you wanted to. I was buzzed off rosé champagne, no cell phone in sight, wearing my sparkly wedding shoes, and kissing my husband while feeding cheese to my friends dogs…so I mean…kinda perfect right?? But you know what? I have to say, I am so happy the holidays are over. I know thats a little grinch-y of me to say, but the whole thing is A LOT. Don’t get me wrong, I LOVE the holidays SO much…I’m like a happy little wine-drinking-cookie-eating-clam over here but at a certain point there’s only so much parmesan cheese, chorizo slices and glasses of bubbly one person can stomach you know? My body is basically screaming for a green and a routine. 

SO I thought this would be the perfect opportunity to talk about routines (and greens too…we will get those in here somehow for sure). I am a major routine person. I like my routines and I don’t love having to change them around much. The weird thing is that with my career as an actor (and now also a blogger), my schedule tends to be all over the place. I basically NEVER have a normal day that goes the same way the last one did….which you’d think wouldn’t lend itself well to ROUTINES, right? Well, no! I truly believe that even if you live the most wild, fly by the seat of your pants life you can STILL rely on many daily routines to feel more grounded and happier.

I really do believe that most humans thrive when they have a solid routine somewhere in their day. I know when I don’t stick to my morning routine I feel really out of whack…like something is just plain off, and that is no good for moí. I have noticed that most people tend to be the same…even my super spontaneous, adventurous friends. Everyone typically feels more settled with they have a thing, you know? A routine of some sort, whatever that is to each of you personally.

My morning routine is my favorite, because it is usually the one I can control the most. My evening routine is still sort of a work in progress because I tend to get a bit lazier and distracted at night….but I am working on it! More to come on that in the future.

The cool thing that I love about developing a routine- no matter how big or small- is I can basically do a version of it anywhere and it helps me feel connected, grounded and calm at the start of my day. I like to hit the ground running on a busy day, but without my calming morning routine I feel a little frazzled and stressed. And stress leads to more cortisol production which, in turn, can wreak havoc on your hormones, which is something I am actively working to avoid!

I truly believe that managing your hormone levels by starting the day with a calming routine is a total game changer for your mood, your productivity and your weight management. That’s right- this goes beyond just mental clarity here! When your hormones are out of whack and you have too much cortisol and hunger hormones surging, your body will hold onto belly fat and actually trick you into thinking you are hungry when you are not. I think that Kelly LeVeque speaks to this beautifully and I wrote a post about her tips here that you need to go read if you haven’t already.

So, because my morning routine is very much a thing in my life no matter where I am and what I am doing, I want to walk you through it on a normal day and then discuss it in a couple of different scenarios- away on location shooting a movie/show, and on vacation. I kind of just adjust the routine depending on where I am and if I have to shorten it or adjust it to fit into my day or where I am…I’ll do it. The important part of a routine is connecting to the grounding it brings you, not obsessing about every detail and letting a bump in the road screw with the rest of your day. The morning routine can bring so much power and clarity to your day ahead- it should never create unnecessary chaos! K, so let’s get to it.

My Morning Routine

Wake up- obviously and thankfully! I try not to immediately reach for my phone because I want to create a calm space first thing instead of getting to emails and social media. So ideally, the phone stays put until I am finished with the first few steps of the routine.

 Juice my celery, drink a glass of it and make a batch of green juice for the next two days. I got a juicer for Christmas and am so stoked on it! The one annoying thing is that a juicer is a pain in the ass to clean, so I like to get as much bang out of it at each use as possible. So first comes the fresh celery juice and I drink it as I juice my other greens before storing it all away in glass bottles. I will post my favorite juice recipes soon- I am still tinkering with the perfect blends! Celery juice I always have plain with nothing else added! And I try to juice it fresh every morning.

 Wash my face- I do this AFTER I do the celery juice because I like to not eat or drink anything else for 30 minutes after drinking the celery so I can absorb the nutrients on an empty stomach. I find it annoying to wait 30 minutes to eat or have a coffee so I have the juice before my skin routine so that the time goes by faster- efficiency is key! Ok so back to washing the face- I have been really diligent about this recently! I actually never used to wash my face first thing, I would always wait until after my workout or until later in the day BUT my new thing is wash right away. I have been dealing with some skin issues after switching my birth control so this step has been CRUCIAL for me! My stunning, glowing goddess friend Celeste has been helping me with her skincare guide and I will post ALL about this and my skincare/cleansing routine in next weeks post so stay tuned!

 Apply all my lotions and potions while massaging my neck and face. This one sort of depends on when I am planning to workout. If I’m working out first thing, I will only do a light misting of products instead of the whole shebang. In the next couple of weeks I will post both of these detailed parts of the routine!

 Make my coffee. I am not a huge coffee person, so sometimes I have a cup of the real stuff….but sometimes I do a Four Sigmatic mushroom coffee instead to reap the benefits of the superfood elixir! Recently I have been doing one real coffee with almond milk and monkfruit sweetener followed by a second drink of mushroom coffee with ashwaganda added, almond milk and monkfruit sweetener again. I want to dedicate an entire other post to mushroom superfoods and adaptogens- I have been ON THEM recently and want to gauge how I feel after a couple more weeks before giving all the juicy details. So stay tuned on this one too!

 Next, light a candle that makes me happy- something energizing with citrus to awaken all the senses for the day ahead. My favorite is Capri Blue Volcano– it smells like heaven on earth and totally livens me up any time of the day.

 Go over my to-do’s for the day. I have been trying to write down a list of to-do’s every night for the next day before I go to bed. This way, when I wake up and sit at my computer I can figure out the best way to tackle it all and assign the tasks to different parts of the day and check them off as I accomplish them. Any tasks that don’t get completed in that day are moved over to the next day until I finally do them. I put all things on here including things like “call dentist to make an appointment”…basically every little task that could possibly slip my mind.

 Answer emails and Instagram comments/DM’s for about 30 minutes. I like to do this for about 30-45 minutes while I drink my coffee after checking with my to-do list. I do this again later in the day too- like before dinner time. This way I am not doing it all damn day long. I find that if I allot time for this in the morning and at night, I am not a total slave to my phone and inbox all day long and I get less distracted when doing other tasks. Of course, if I see an important work or personal email come through in the middle of the day, I will address it….all others don’t get checked until later. Same goes for DM’s.

  Walk the dogs. We have been trying to walk Puffin and Yuki together to get them used to walking with each other even though it’s a bit of a circus at the moment LOL.

  Eat breakfast. If I am working out at 9 am or earlier I will not eat breakfast before my workout. If I am working out a little later (9am and later), I will have something with only proteins and fats like a smoothie or greek yogurt with almonds. If I don’t eat before the workout, I do right after when I get home.

  WORKOUT! I LOVE to get my workout in first thing. If I don’t get it done before 11 am, it’s way harder for me to go and do it. So I try to just do it early and schedule it so it’s more difficult for me to put it off. Then when I come home, I eat!

OK so there it is! Nothing too crazy, but it totally gets my day started on the right foot. I did promise to go over what happens when I work or am on vacation so let’s go through that a bit.

So what about when I am on set or on location?

When I am on set and my call time isn’t too early (9am or later) I try to cleanse my skin, drink the celery juice and workout quickly right after. Then I shower and run through my full skincare routine before eating breakfast. I skip the to do list and emails and save that for when I am on set in the hair and makeup chair. Once that is done I feel great and focus on the day ahead. It’s a bit more of an accelerated version of the whole routine but it still gets it in and it still sets me up for a great day. The importance is flexibility while still getting the power and grounding that comes from a routine.

What about on vacation?

On vacation I usually don’t have a juice unless I find somewhere to get it- but honestly its usually SO expensive to buy at a store every day so I skip it and get back on track when I get home. I go through my morning skin routine and drink a coffee. I also bring my mushroom coffee packets with me so I can have them on vacation. Then, I answer any super important emails/DM’s and leave the rest for when I am home from vacation. I mean, the whole point of a vacation is to take a break right?? As for working out, I like to workout on vacation in the late afternoon before dinner and cocktails…so like 4pm. Doing this allows me to take advantage of the full day, and workout at a time when I would usually just be sitting around before dinner. I also try not to stress about hitting the gym while on vacation. Instead, I like to do a lot of adventurous activities that allow me to have fun, see the sights, build incredible memories and focus less on actual gym time. I stay active, but in a fun explorative way. You know I love my adventurous vacations!!

Well that is all BB’s! Happy New Year!

XO Katrina

The post The Importance of Routines appeared first on Fit Kat by Katrina Bowden.

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The meatball. I love a good meatball. It is so easy to make, easy to prep and easy to keep in the fridge for a healthy meal or protein snack anytime. I don’t eat a ton of red meat to be honest, but I do love it and eat it a couple times a month. When I do eat it, I make sure it is organic, grass fed, free range beef- nothing filled with hormones or any other nasty stuff. This is super important in my opinion…and yes eating this way is more expensive but is your health worth it? I think it is. Plus, if you don’t eat a TON of red meat- splurge a little bit on the good stuff…your body, skin, hormone balance and health will thank you.

OK, moving on to these beauties. I made them along with my Garlic Sriracha Chicken Meatballs for our annual White Elephant holiday party and they were a HIT. It was my first time making them and serving them to guests and I was so happy with the feedback, so I wanted to make it an official FITKAT recipe!

These are lean, super flavorful and SO easy to make. Like 5 minutes to prep- no joke. And you can pour yourself a glass of organic Sauvignon Blanc to drink while they are in the oven for 15-18 minutes like I do, I certainly won’t judge. Wink.

Also, a hot little tip on these: make them ahead of time. I did this for my holiday party and it was a life saver! I made them the night before, then reheated them with some sauce in the oven the day of the party. If you are just cooking them for a normal weekday dinner, no need to make ahead obviously, but if you want to meal prep or party prep these are wonderful for that.

Easy, Delicious Garlic Herb Meatballs

Ingredients:

1 lb lean ground beef (I use 96% organic free range)

3 garlic cloves, minced

1/3 cup panko breadcrumbs

1 large egg

1/3 cup minced sweet onion

2 tablespoons fresh chopped parsley

2 tablespoons grated parmesan cheese (omit to make them dairy free- the bit of cheese just makes them a little extra juicy)

1 teaspoon oregano

1 teaspoon fennel seeds (full seeds, not ground) *This makes them taste SO DAMN GOOD!!!

1 teaspoon sea salt

1 teaspoon fresh black pepper

Directions:

Heat the oven to 400 degrees F. In a large bowl, combine all the ingredients and mix with your hands. Don’t over mix, just mush it all together until all the ingredients seem evenly distributed!

Line a cookie sheet with tin foil, and spray with cooking spray- I like the coconut oil spray from Trader Joes. Form the meat mixture into meatballs about the size of a ping pong ball. Once all the balls are formed and on the prepped cookie sheet, sprinkle them with a bit more sea salt and bake in the oven for 15-18 minutes until they are golden brown. I like to put the oven on broil for about 2 minutes at the end of the cooking session- so they get that amazing crisp brown top.

Serve them solo or put them into your favorite tomato sauce- personally I love them in tomato sauce, it just makes them feel so comforting and extra delicious.

Serve and enjoy!

OH and this is a perfect holiday dish to bring to a party or potluck- super easy and sure to please everyone!

XO Katrina

The post Easiest Delicious Garlic Herb Meatballs appeared first on Fit Kat by Katrina Bowden.

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Hello beauties! I am so excited that the Holidays are here and in full swing! I usually always put out a gift guide, so this year is no different! But for this year I really wanted to share a lot of my absolute favorite things from beauty to skincare to workout essentials etc….all things that help me live my most healthy, active life. All of these items on the list are things I use daily and LOVE…or things I really have my eye on..hint hint..

ALSO BY THE WAY HOW CUTE IS OUR FIRST FAMILY PHOTO?!?!

Ok, back to the subject at hand…let’s just get right to it! No categories…just a big list of my favorite things, all of which I know you or a special someone will LOVE. K here goes.

Holiday Gift Guide 2019

Valery Simon Sweat

This is so freaking cute and can go from gym to brunch so well. It is so chic and wearable.

Viscata platform espadrilles 

I LOVE THESE!!!! They are so cool yet so so comfy- wear them all the time and love the platform detail on a flat!

Sunday Forever Kimono

These are all so lux and beautiful! I got one last year for Christmas and I wear it all the time and feel like a queen when I do. Sunday Forever also has a ton of other amazing goodies that are perfect for gifts.

AQUIS Hair System

I have been using this for a couple of months now and I LOVE it!! It is making my hair so much stronger, I have way less breakage and its softer. I am a total believer in this system and know you will love it too. Plus the hair turban is the best around.

Industry Active Neoprene Bag

I just go this gym bag recently and it is literally the best one I have ever tried (and I have tried a lot!). It is so chic yet so functional at the same time. I absolutely love it and it would be so perfect for any gym-goer in your life. I also take it to set with me haha- it fits a laptop and scripts AS WELL AS my gym stuff. Score!

n:Philanthropy Black Joggers

These are my new go-to pants for when I want to look cool but need don’t want to wear real pants (which is basically always LOL). Plus they are faux leather, but look and feel like the real thing.

Fibit Charge HR

I wear this every damn day. Can’t live without it. Seriously, I will turn my car around and go home to get it if I forget it! It is also on sale right now, so hurry.

Carbon38 Takara Legging

These are my favorite leggings, and I have a lot of leggings so that is saying a lot. They are so flattering and hit at the perfect spot. I like the standard rise ones, not the high waist.

Dermalogica Pre Cleanse

I have totally revamped my skincare routine (more on that in next weeks blog post) and this pre-cleanse is a miracle worker! It is incredible at breaking down all my makeup and makes my skincare routine work better for my skin

Dermalogica Biolumin-C Serum

LOVE this stuff! I go through it way too quickly! I do half a dropper morning and night and it has improved the look and feel of my skin so much. I will never not use this.

My FAV Leopard Coat

It’s the one I can’t stop wearing. It is super affordable and I get compliments every time I wear it.

Apple Airpods

I mean, this are incredible. AND they literally never fall out! Well ok thats a lie- they fall out if you pull your shirt over your head while wearing them…but other than that you are good to go. And good-bye annoying cables and phone holders while at the gym!

Flipbelt

For anyone who likes to run or hike, the Flipbelt is essential. I discovered it while I was training for my first marathon and still use it all the time for running and hiking. It holds your phone, credit car, ID, car keys etc all securely while also laying very flat- it won’t bounce around at all like those other running belts!

Adidas Ultraboost Running Shoes

These are my new favorite running shoes! I love the bounce and comfort they provide, AND they look super cute. I wear them out with leggings all the time too.

iLife Robot Vacuum

I love this vacuum because I hate vacuuming but love clean floors. So the solution is a robot vacuum and this one is super affordable and works so well! I set mine to go every other day or so at home to keep things tidy!

And here are some awesome brands/items I have great discount codes for…I mean, who doesn’t love a good holiday deal right?

Smart Squat

Head to my Instagram video here to see what this is and how to use it! Use code KATRINA80 for a major discount

Smile Direct Club Teeth Aligners

Give yourself or a loved one the gift of a more beautiful smile. I am using these now and could not be happier!! Use code KATRINASMILES for 50% off- which is such a great deal!

Furbo Dog Cam

This pet camera is seriously the best we tried! We ordered a few when we got Yuki and all of them sucked and were returned. I am doing a collaboration with Furbo (in the next few days) but honestly I am so impressed with the camera that I would recommend them regardless of the collab. It is also super chic and blends perfectly well into my modern decor. I’ll be showing you how I style it on my Instagram in the next few days! My discount link gets you $110 off, which is a total deal!

SAUCEY!

When in doubt, gift alcohol. Seriously. And my code KAT at Saucey will have your order delivered to your front door with $10 off! WOO! I mean, you can also keep it for yourself, I won’t judge.

Happy Shopping Beauties!

XO Katrina

The post Holiday Gift Guide 2018 appeared first on Fit Kat by Katrina Bowden.

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SOOO, if you follow me on Instagram, you know the news: we got a new puppy!!! EEEEE!!! And I am going to tell you all about her, why we got her, from where etc. You know….ALL the DEETS.

For a little recap, we have had Puffin for about 6.5 years- we got him when he was about 6 months old and he just turned 7 years old this September. He is our baby and he is SO bonded to Ben and I, but especially me. He travels with me to different sets, flies with me all the time and is my boo-boo-bear-man. If you follow me in Insta, you also know he’s a super weird funny dog with a ridiculous personality.

We have wanted to get another dog for a while now but kept putting it off because…well…puppies are a lot of work and we weren’t 100% sure if we wanted to have two. BUT, personally, my biggest hang up about getting another dog over the years is that I LOVE PUFFIN SO MUCH (it’s borderline ridiculous) and I didn’t want to have to share that love. I felt like I wouldn’t be able to love another dog as much as I love Puffin and I didn’t want to have to split my love and give Puffin any less than I already give him. Ben always said this was a little crazy haha, but the feeling was very real!!

So, why did we just now decide that it was time to finally get another dog? Well, it really happened by chance to be honest. A couple of weeks ago, when the devastating fires were raging in Los Angeles, I signed up to foster displaced animals at a few different shelter/rescue organizations and (long story short) no one chose us to foster. Oddly, it turns out that there were SO many volunteers for fosters that we were simply not needed and I have to say, I was a little bummed. I was ready to take a dog or two, some bunnies or other small animals into my home to help, but that help wasn’t really needed at the time. So, because I was feeling that need to help and do good to animals in need, I started looking deeper into dogs that needed fostering and adopting in LA. As I was searching, I discovered The DoVe Project and started sending dog profiles to Ben (he was sitting in the other room but whatever lol we operate like that sometimes).

After looking through so many, he said to me: “we need to adopt one from The DoVe Project.” And I couldn’t agree more. The DoVe Project rescues dogs and puppies from the Dog Meat Trade in Asia. have you heard of The Yulin Festival that Lisa Vanderpump fights so whole heartedly against? Well, my friends, that horrific event is just the surface of the terrible suffering that goes on in the Dog Meat Trade (DMT) across Asia. Dogs are stolen, raised in captivity in cages and forced to breed to produce dogs that will be sold to rich people to eat. It is thought that the more the dogs suffer, the better for the individual eating the dog. It is sick. These dogs are traumatized and never know kind human affection. In some cases, random people will find stray dogs, capture them and force them to breed and keep them in terrible conditions outside their homes in hopes of possibly selling them to the dog meat trade for a lot of money. This is where The DoVe Project comes in….

The DoVe Project rescues dogs from these dog meat farms where they are raised in terrible conditions- adults and puppies a like. They shut down the farms, buy dogs…whatever they can to save as many as they can. And on top of that, they give the dog farm owners the tools they need to try to find work elsewhere because a lot of these people are in need for money and just aren’t aware there are other options. Our puppy, who we named Yuki, was rescued as a tiny puppy from a dog meat farm in South Korea. Her and her siblings were all very young and were fostered together at a rescue in S Korea and were waiting for someone to adopt them. This is where we came in…

We registered to adopt through the program and had our eyes on her. She was flown to LA via a volunteer and we picked her up at LAX airport this past Saturday! She had an 11 hour flight and was so tired and ready for a restful, nice experience by the time we got her. We got to the airport, met all of the people from the organization and greeted out new baby girl. Everyone was so nice and told us what to expect, gave us instructions etc. They really care about all the dogs they rescue and stay involved in the whole process and are easy to reach if you have questions about anything. SO, we put on her collar and leash and we took her home to meet her new brother!

Now, keep in mind…Puffin is the KING of our house and he has never had to share a home with another dog. He loves other dogs when we walk and go to the park- he’s not aggressive and either loves a dog or does a quick sniff and is bored and moves on. But, all that being said,  we knew he probably wouldn’t take too well to a brand new puppy living with him in his kingdom. And we were right in that assumption! He was  very confused at first and growled at her a bunch the first day (he even snapped once and got a stern talking to about it).

Fast forward to now and she has been with us for almost a week and Puffin is starting to warm up to her. He isn’t her friend yet but they go on walks together with zero problems and he’s tolerating it all very very well. Yuki wants to be Puffin’s friend so badly, but she’s also super smart and reading him well- she knows he doesn’t like it when she jumps on him and she LOVES to follow him around, especially on walks. I think with a little bit of time, they will totally be friends and Puffin will learn that she won’t take away any of the love we already give him.

OH! There is one thing we read about introducing a new puppy into a house with a dog that has been SUPER helpful and wasn’t really something we intuitively thought about!! It this: keep toy time, food time and affection from humans time separate at first, so neither dog gets territorial. Sounds super simple and it it is…but it also really works. Every moment that Puffin got upset with Yuki was one of these no-no moments….so now we make sure to split those times between the two of them so no one gets jealous or weird on us.

Now, let’s get to YUKI and her adjusting to us and her new home! So many of you wanted to know all about her so here goes!

Yuki is so good and so sweet. She is 3 months old Korean Jindo mix- we ordered a doggy DNA test and will report back with the results once we get them! She weighs 9.2 lbs, she has long legs and chubby paws that indicate she’s due for a lot of growing. We think she will be somewhere between 25-35 lbs when full gown.

She shows so much affection (she did from day one) and really loves us. When we got Puffin, it took him a couple of weeks to decide we were OK and he liked us (lol typical Puffin). Yuki spent most of her life, up until this point, without much human affection…she spent most of her time around other dogs. So we were so happily surprised by how quickly she is bonding with us! She really loves being outside and going on walks- we still have some leash training to work on, but when she walks with Puff she is SO good and just follows everything he does (so damn cute).

Potty training is going pretty well so far. She knows to do her business outside- this breed is known for being pretty easy to potty train- and she gets very excited to get rewarded when she goes to the bathroom outside. She’s actually never pooped inside (yet) which is sort of incredible in my book! BUT the one thing she is having trouble with is bladder control when she gets excited…she tends to let out little tinkles a lot when she’s excited to go out, excited for play time and affection etc. SO, to remedy this, we are staying very calm all the time around her, teaching her that the routines we do will be calm and controlled and nothing to go all wild about, and only engaging in fun play time after she has peed outside where she should. I am sure that she will outgrow this as she gets older and has better control over her situation…but for now we have the Nature’s Miracle on stand by. And a refill bottle on standby behind that one. HA!

We are crate training her at night and have her in a larger playpen during the day. Her playpen is where her bowls are, where she has her toys and bones etc…it’s her little safe place! We take her out once in the middle of the night to pee and other than that, she holds it until morning, yay!

She really is such a sweet little girl and SOOO smart. I didn’t think I would be able to make space to love another dog with Puffin in my life, but I think I am well on the way to building up just as much love for this new addition.

ALSO!!! Yuki’s siblings Pumpkin and Marshmallow are here in LA and ready to adopt. If you are interested in adopting a beautiful, lively, sweet puppy like Yuki, I highly suggest you check out The DoVe Project! You can visit the dogs that are here in LA or apply for one that will be flown over from South Korea. It is an amazing organization that I back 100% and can totally vouch for.

Have a beautiful weekend! And don’t forget to tune into my Instagram stories to see all the puppy (and Puffin) goodness!

XO Katrina

The post The Post is For The DOGS! appeared first on Fit Kat by Katrina Bowden.

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Happy almost Thanksgiving to all of you in the USA!

We are heading out to spend the holiday with Ben’s family up north tomorrow…and are coming home just in time to pick up our new PUPPY this weekend!! If you want to know more about her and what the deal is, head over to my instagram and see all the deets! We are so excited.

Anyway back to Thanksgiving and FOOD. I know you all probably have all the dishes under control already, but wanted to provide some super easy last minute recipes here that you can make for the big meal day. Of course all of these recipes are healthy yet delicious- guaranteed to satisfy even the pickiest “I don’t like healthy food” eaters. I swear.

They are also all SO easy to make…nothing fancy, just delicious, healthy and EASY. What more could you want??

OK, let’s just get into is shall we?

The Easiest Thanksgiving Recipes: ROUNDUP

Butternut Squash Soup

SO yummy and so good as an appetizer! Soup fills you up so it may also keep you from eating too much stuffing and pie….maybe. It is creamy, dairy free and YUMMY.

Lightened Up Stuffing

Stuffing is my FAVORITE Thanksgiving dish. I get hungry and lusty just thinking about it. My mom’s stuffing is the absolute best I have ever had- she also uses 2 full sticks of butter in it. YIKES! So here is my healthier spin on Momma Bowden’s 5 star stuffing. It’s not as good as hers, but few things are HAHA! I also usually just bake it in the oven, but you can totally stuff a bird with it too- whatever floats your boat.

The Best Savory Sweet Potato Salad

This dish is one of my specialties. Every time I make it for people they go crazy for it- it really is THAT good. Plus, it is super healthy and fresh unlike a lot of classic Thanksgiving sweet potato recipes- you know I’m talking about those ones with the marshmallows and butter. Swap it for this and no one will even notice!

Light and Bright Brussel Sprout Salad

This is my FAVORITE brussel sprout salad. Start your meal with this delicious, fresh and lively salad- it will fill you up with lots of good stuff and it tastes absolutely delicious. It’s an oldie on this blog, but still one of my absolute favorites!

Skinny Pumpkin Pie

UGH WAIT. OK, so while stuffing is my favorite dish at Thanksgiving, I wasn’t thinking about dessert. Pumpkin Pie may be my favorite food of all time- I literally have to fight a deep down urge to eat half a pie every time I come across one…anyone else feel me on this?? Anyway, this “skinny” pumpkin pie is crustless, but you won’t miss the crust, I swear. Besides, the filling is the best part anyway. SOO GOOD.

Spicy Pumpkin Dip

You know how on Thanksgiving, you spend so much time hanging around waiting to eat? Well, I am not a huge fan of that. I prefer to eat normally through the day. I may eat a little lighter to accommodate the big meal ahead, but I like to make sure I have some type of breakfast and lunch. OR if nothing else, some snacks before the main event. That is why I love this spicy pumpkin dip. It is SO yummy, healthy and a great thing to dip crunchy veggies, gluten free pretzels, or pita chips in.

Sweet and Spicy Nut Mix

This is another “for the table” snack that is always such a hit. Not just for Thanksgiving- it really is perfect for the whole winter/holiday season. Every time I put them out at a party, they go FAST. Make these, you won’t regret it!

Eat drink and be VERY Merry!

XO Katrina

The post Easiest Thanksgiving Recipes: ROUNDUP! appeared first on Fit Kat by Katrina Bowden.

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