How We Roll: Coach Katie Surjan

Posted on October 6, 2013 by



My favorite place to be: On any body of water

Thank you for spending the day with me 🙂  The following day is tracking my typical Wednesday:

4:00-4:15 am wake up, feeling rested, bring a smile to my face and thank God for the beautiful day I’m about to have.  Start coffee, drink water and lemon, let my dog out, dump chicken thighs into the crockpot on low.

4:15-5:00 Move my body very gently with cat/cow, downward dog, gentle spinal twists and frog on a block to open my hips and heart.  Read my Daily Word, settle into my special meditation place and spend time completely by myself meditating and journaling.  It feels like the world hasn’t woke yet and nobody needs me in those 45 minutes.   I would wake up at 2:15 if need be just to have this time in my day, it completely grounds me.

5:00-7:00 Time with my husband.  Breakfast of eggs, spinach, mushrooms, spicy turkey sausage (GT Recipe), cup of coffee, more water, showered, check emails, prep for first clients.

7:00-8:30 – Client Calls

8:30-9:30 – snack of leftover wild salmon and cucumber, prep for afternoon clients, more water

phone 1403

My Yoga and Meditation Buddy

9:30-11:00 – Attend a Vinyasa Yoga class

11:00-12:00 – Walk my Dog in the park, connecting with nature.   Lunch of Mixed greens, grassfed ground beef, avocado, oil & balsamic and cucumber, More water

12:00 – 3:00 – Client Calls, drinking water and tea throughout calls

3:00 – 4:00 –  Snack of chicken thighs from crockpot and apple, more water.  Walk my dog to the river, we both lay in the sun and listen to the river amongst all of the activity going on around us downtown.   I’m able to focus only on the sound of the river and the warmth of the sunshine, this moment completely recharges my batteries for the evening!

4:00 – 5:30 –  Check email, Laundry, pull the chicken from crock, fix a side for dinner, write my husband a thank you for being so awesome note (whatever day he had, changes the minute he sees one of those notes…try it :)) Prep for evening clients.   Eat a couple chicken thighs right before my 5:30 call.

5:30 – 8:30 – Client Calls, more water throughout.

8:30 – 8:40 – Few breathing techniques to decompress, more water.   A little over a gallon today.

8:40 – 9:30 – Salad of greens, crockpot chicken thighs, avocado, oil & balsamic, side of cucumber salad, water, catch up with my husband and lights out.

Adam and Katie (2)

My favorite person to spend time with 🙂 My best friend/husband, Adam.

Katie Surjan

Genesis Transformation Coach

Coach Interview:

What has changed the most since you began your journey with Genesis Transformation?

My inner peace.  I no longer have mind chatter telling me what I should or shouldn’t have done or what if or if I had only….  I have found complete inner peace and happiness.  This didn’t come from fat loss, fat loss came from this place 🙂  I often wonder, how does it get any better than this?

Side note – cut yourself some slack ladies and gentlemen and enjoy the journey of being YOU.  Laughter is your best friend, learn to laugh at yourself.

Why did you start Genesis Transformation?

I started GT to lose weight but that has completely evolved into something much more spectacular than I could have ever imagined.  I now stay with the process to learn more and to hold myself accountable.  This process has not only changed my life, this process has changed the health of several people just from changing one thing they see one of us do out of habit.  That one thing could be the difference whether they become hypertensive or not.  I began for myself and I continue for both myself and others.   It blows my mind that just by eating clean and being responsible with my words, I am impacting so many others.  I covet that responsibility of self-care, empowerment and accountability.

What advice would you tell anyone at a weight plateau in their process of transformation?

Stick with it, this isn’t a diet.  If you truly want to transform your life into a life that is full of purpose, health, happiness, love, JOY and ease – stick with it.  Trust your coach, he or she has walked this path and knows exactly what your body and mind will do each step of the way.  We are trained to know where there will be pitfalls and where you’re ready to move forward.  Call your coach weekly and take notes.  Shift any thinking of deprivation to gratitude.  Any single moment you catch yourself going into negativity – shift it, find a way to get grateful.   Use gratitude to comfort the discomfort of change, not food or busyness to avoid the real issue.  I encourage you to meditate and journal.  Your coach is equipped to help you establish a daily practice.

Enjoy your journey of optimal health my friends, this journey towards health has opened my eyes to so much that life has to offer.  To THRIVE and not simply survive is a gift that only we can give ourselves.  Get on it – YOU ARE WORTH HEALTH, HAPPINESS AND EASE!

Happy Fall,

Katie Surjan