KatoFitness

I believe that health and longevity should be accessible to all.

I'm a strength and fitness coach based in New York, dedicated to empowering individuals by providing free fitness resources to inspire you to get moving and maintain a healthy lifestyle.

08/14/2026

Chair dips got you to first base. This machine gets you to the show.

The assisted dip machine lets you go fully vertical and actually sink into the movement, deep stretch at the bottom, full drive through the triceps at the top. That range of motion is where the strength and the shape come from.

Quick rundown: Pick your assistance level (start in the middle, work your way down over time) Step on, get stable before you start moving Full dip down, press all the way up.  Want more chest? Lean forward.  Want more triceps? Stay more upright.

Small adjustments, completely different results. That’s the whole game.

Full breakdown and structured programs like this one are in the app. Link in bio to get started.

Let’s Work.

08/12/2026

We’re doing this again!

November, New York City Marathon, third time running it with Team EMC.

Every Mother Counts works to make sure the journey through pregnancy, childbirth, and postpartum is safe and equitable for every mother, everywhere. Globally a woman dies from complications of pregnancy or childbirth roughly every two minutes. In the time it takes most of us to finish 26.2 miles, about 100 women will lose their lives to something preventable. That’s why this one means something beyond the finish line.

Every donation helps me get to that start line knowing I’m running for more than myself. If you’re able to give, it means a lot.

Link’s in my bio.

Let’s Work.

08/10/2026

Happy Monday. Have a great week. Enjoy every small victory along the way.

08/07/2026

The most underrated exercise in the gym doesn’t look like much. You just... hang there. But give it 20 seconds and you’ll understand why I make people do these.

The dead hang is deceptively simple. Grab a bar high enough that your feet clear the ground completely, get a tight grip, and let gravity do what gravity does. No swinging, no kipping, no turning it into a weird pendulum situation. Just you, the bar, and your own bodyweight pulling your shoulders and lats into a stretch they don’t get anywhere else.

This one works two ways. If you’re building toward your first pull-up, dead hangs build the grip strength and shoulder stability you need to get there. If you’re already doing pull-ups, this is your warm-up and your recovery, loosening up everything that just got worked.

I treat mine like a subtle meditation. Little mantra in my head, minimize the swing, breathe, and just give my body to gravity for the time on the clock. Sounds peaceful. Your forearms will disagree by the end.

Try it before your next pull-up set or as a stand alone grip and shoulder finisher. Hang on for the time, don’t rush off the bar, and let me know how your grip feels tomorrow.

Let’s Work.

08/05/2026

Tony Montana says it best, “All I have in this world is my b**** and my word, and I don’t break ‘em for no one.”

Another one of my favorite movie quotes is from Maximus Decimus Meridius, “Brothers, what we do in life... echoes in eternity.”

Self confidence is built on integrity, and it begins with keeping the promises we make to ourselves. Do what you say you’re going to do.

What we do everyday when nobody is watching is what really makes us. Let the voice of your actions speak clearer and louder than any words ever could.

Living a life of integrity clears the mind, minimizes stress and improves your overall health. A clear conscious is a healthy soul.

Stay true to yourself, be honest with others and keep applying whatever pressure necessary to accomplish your goals.

You are unbreakable.

08/03/2026

The balance. That’s your real power.

07/31/2026

Scroll to the end for my absolute favorite. It might surprise you (it’s not kale).

Being lean isn’t just about how you look. It’s more energy, better sleep, joints that don’t ache, and a body that just works the way it’s supposed to.

These 9 foods show up in my kitchen on repeat because they do the actual work: protein for muscle, healthy fats for brain and heart health, fiber and probiotics for gut health, antioxidants that fight inflammation, and the vitamins and minerals your body needs to run efficiently and stay lean without a fight.

Inside the KATO App you get recipes, nutrition advice, and a macro tracker to keep you on point. Or I can build you a nutrition plan made for your body and your goals.

Let’s Work.

07/29/2026

Plank pull throughs

Most people think core work means crunches. Crunches have their place, but if you want a core that actually holds up when life gets heavy, you need movements like this one.

The plank dumbbell pull through trains anti-rotation. That’s a fancy way of saying your core’s job here is to resist movement, not create it. Every time you reach across and pull that dumbbell through, your body wants to twist and dip. Your job is to tell it no.

Keep your hips level the whole time. Not too high, not sagging toward the floor. Abs tight. Breathe. Control the reach, control the pull.

This is the kind of strength that carries over into everything else you do, lifting, running, picking your kid up off the floor without tweaking your back.

Small movement, big payoff.

Give it a try on your next core day.

Let’s Work.

07/27/2026

The more time you spend looking inward, the more you’ll discover the resilience, discipline, and courage that have been there all along.

07/25/2026

One of my clients ( you know who you are ) says to me, “but you love working out, so it’s easy for you…”, No sir, it’s the results I’m a fan of.

Address

New York, NY

Website

https://www.katotrainmeplease.com/

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Lauren Minchen Nutrition
280 Madison Avenue
Dr. Paul Gregory, DDS
57 W 57th Street