RSS header - this is hidden

Katie Frissell

Katie Frissell
I'm a certified personal trainer with a bachelor's degree in health sciences and a minor in nutrition. I have always had a passion for fitness and I enjoy motivating and encouraging every client I work with to help them meet their goals. Being a part of another person's journey towards a happier and healthier life brings tremendous meaning into mine.

Recent Posts

Jump Rope

Posted by Katie Frissell on Apr 29, 2019 10:30:24 AM

Jump rope is a great exercise to do if you want to get your heart rate up

Jump rope can be used as a warm up or in between sets of another exercise. 

Topics: Workouts

Walking Bulgarian Bag Lunges

Posted by Katie Frissell on Apr 29, 2019 10:24:24 AM

Topics: Workouts

Reverse Lunge to Kickback

Posted by Katie Frissell on Apr 29, 2019 10:20:47 AM

Reverse Lunge to Kickback

Getting bored of regular lunges and want to mix them up.  Try the reverse lunge to kickback.  This is a great variation to add to your leg workouts days.  Take a look below to see our video instruction. 


  1. Start standing tall
  2. Lunge back with one leg, dropping the back knee toward the ground as you sit back in your front heel 
  3. Drive through your front heel to come back up to standing without putting the other foot down 
  4. As you stand and balance on the front leg, lift the leg you lunged back on up behind you, extending your hip as you squeeze your glute
  5. Try not to lean way forward as you lift. Don’t focus so much on how high you lift, but on feeling your glute power the kickback 
  6. Tap the toe down if needed and repeat the lunge on the same side 
  7. You can tap the toe down even between the lunge and kickback to help with balance 
  8. Complete three to four sets of 10-15 reps on each leg 

Looking for more great exercises?  Check out the LivRite Fitness exercise library for our full list. 

Topics: Workouts

Forward Raise to Lateral Raise

Posted by Katie Frissell on Apr 29, 2019 10:13:59 AM

Looking to add some moves to your shoulder days?  This move is a combination of forward raises and lateral raises.  It's a great way to work your shoulder muscles and by the end of each set you will be able to feel the burn.  Try it out today!



  1. In a standing position, hold a pair of dumbbells at your side. This will be your starting position 
  2. Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating
  3. At the top of the exercise move the weights out to the sides, keeping your arms extended 
  4. Lower the weights with a controlled motion 
  5. This completes one rep 
  6. Complete three to four sets of 10-12 repetitions 

Looking for more great shoulder exercises? Check out the LivRite Fitness exercise library for our full list. 

Topics: Workouts

Wall Sits

Posted by Katie Frissell on Apr 29, 2019 10:12:54 AM

Wall sits are one of my favorite exercises. Not only because they are a great isometric exercise that work a lot of muscles, but you can do them pretty much anywhere. 

All you need is a wall and some motivation!  Check out the instructional video below for proper form. 


Wall Sits Instructions:

  1. Stand with your back pressing against a wall 
  2. Slide down into a squat position by moving your feet forward until your knees make a 90-degree angle and your hamstrings are parallel to the floor 
  3. Complete 3-4 sets of 20 seconds, 1min, or as long as you can! 

MuscleS worked

  • glutes
  • calves
  • quadriceps
  • calves
  • adductor muscles


28 Day Workout challenge

Topics: Workouts