Inside Out Nutrition & Fitness

Inside Out Nutrition & Fitness Corrective exercise, personal training, prehab/rehab, menopause/longevity fitness, nutrition and lifestyle guidance

Kat Cosentino
Owner • NASM Corrective Exercise Specialist • Certified Personal Trainer • Certified in Sports Nutrition and Body Composition

06/14/2026

VO2Max training, check!✅ I'm on a quick vacay, but my body, my health, doesn't know that. Do I spend a bunch of time in the gym? No, but I manage to get in there and get 'er done. I also look at it as an opportunity to check the local fitness pulse and see training environments other than my own studio.💪

Remember, though, you don't have to go to a gym, and it doesn't have to take hours. Even 15 minutes in your hotel room is well worth the benefits!

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VO2Max measures cardiorespiratory fitness, specifically how much oxygen one's body consumes while exercising. It is a super important marker for health and longevity. The protocol I do is called the Norwegian 4x4, where you work at your maximum sustainable effort (85-95% of max heart rate) for four minutes then do three minutes of active recovery - four times through. I do it sprinting on a treadmill, and I keep my heart rate at close to 95% of my max. Hurts so bad, but feels so good!

05/22/2026

Reporting from VO2 Max hell.😆 Accountability! Have a great weekend, and don't forget to MOVE!💪

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VO2Max measures cardiorespiratory fitness, specifically how much oxygen one's body consumes while exercising. It is a super important marker for health and longevity. The protocol I do is called the Norwegian 4x4, where you work at your maximum sustainable effort (85-95% of max heart rate) for four minutes then do three minutes of active recovery - four times through. I do it sprinting on my treadmill, and I keep my heart rate at close to 95% of my max.

05/08/2026

And it's a wrap! What a fantastic week at Inside Out. Not one client was out, and everyone shined. Much progress was made, and much fun was had (at least I think??).😁

As always, I closed my work week with my 6th of 6 workouts: the deeply dreaded but highly rewarding VO2Max workout. So grateful - to be able to train like this, for my job/passion and for my awesome, inspiring clients.💪

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VO2Max measures cardiorespiratory fitness, specifically how much oxygen one's body consumes while exercising. It is a super important marker for health and longevity. The protocol I do is called the Norwegian 4x4, where you work at your maximum sustainable effort (85-95% of max heart rate) for four minutes then do three minutes of active recovery - four times through. I do it sprinting on my treadmill, and I keep my heart rate at close to 95% of my max.

05/02/2026

I shoot a video every Friday after my last and most brutal of my "six days on, one day off" training schedule. I always think I’m going to post it, but I never do, and it’s become almost more of an accountability thing. Meaning, I try to talk myself out of training most Fridays, or at least cutting it short, but I don’t. And I am always so glad I did it and relieved to be done that it’s become a habit to document it!

Anyway, yesterday’s video make me laugh, so here it is. VO2Max measures cardiorespiratory fitness, specifically how much oxygen one's body consumes while exercising. It is a super important marker for health and longevity. The protocol I do is called the Norwegian 4x4, where you work at your maximum sustainable effort (85-95% of max heart rate) for four minutes then do three minutes of active recovery - four times through. I do it sprinting on my treadmill, and I keep my heart rate at close to 95% of my max. It is NOT pleasant.

When I say that I'm grateful (great-full!), I truly am. Grateful that I am able to train like I do - although I’ve had my setbacks, grateful for my clients and grateful that I love what I do. I asked myself during this training how fulfilled I was with my job on a scale of 1-10. And my answer was: 100!!!💚

Some wear a Christmas sweater. I prefer a Christmas sweat.💦😜Merry Christmas and happy, healthy holidays!🎄
12/25/2025

Some wear a Christmas sweater. I prefer a Christmas sweat.💦😜

Merry Christmas and happy, healthy holidays!🎄

11/24/2025

Woot! My ritual "at least 10" pullups from my 60th birthday last Sunday. I got 12 this year (last year I got 11, and my record is 13). I also got almost four wearing an 18lb weight vest That’s a bday PR for me!😍

I'm proud and immensely grateful to say that, at 60, I'm still making or breaking my personal fitness records. That’s particularly significant this year, as in January I compressed a cervical nerve and lost about 90% of my strength on my left side (upper body). I won’t go into detail, but it was sort of a freak accident that had nothing to do with working out or the other crazy activities I do.😆

Anyway…. pullups? I couldn't even initiate ONE. It was a long recovery, and I felt pretty darn helpless as I watched my left side whither away. It was tremendously humbling. And scary, as I struggled to accept that I might never recover. I mean…my strength is my life and my livelihood. And in my practice I preach about the importance of avoiding injuries/immobility - particularly as we age. It took four months for me to start making notable progress and about six to get back to 100%. So to be back up here making PRs is not something I take lightly.🙏

I realize that, at some point, my fitness will decline, but I'm going to keep riding this wave as long as I can. I’m going to embrace it, be grateful for it, work my ass off for it and enjoy it every single day, as long as it lasts.

Please don't take your health for granted. And...you are NOT too old!💪

I don't own the rights to the music.
1st video: Little Spot of Soul Now by Skeewiff
2nd video: Dream in Color by Franc Moody

Client appreciation! A huge HAPPY BIRTHDAY to Steve Murph Abbe and a massive THANK YOU for trusting me with your fit-nes...
07/31/2025

Client appreciation! A huge HAPPY BIRTHDAY to Steve Murph Abbe and a massive THANK YOU for trusting me with your fit-ness for five whole years. Your unwavering commitment and hard work have certainly paid off, and you are an inspiration. This is 63!👏💪

02/11/2025

An everyday way to practice your balance. How do you put on your shoes?🤔

12/27/2024

Squirrel after my own heart. Static hold pull-up while drinking water out of the birdbath.😂

Happy 3rd anniversary to me!🥳It's been three whole years since I broke up with alcohol (as I told a friend early on, lik...
12/18/2024

Happy 3rd anniversary to me!🥳

It's been three whole years since I broke up with alcohol (as I told a friend early on, like my exes, I'll have to get used to seeing it at parties😁), and I couldn't be more steadfast in my decision. It's my normal, and the benefits are numerous and profound.

I've said the last two anniversaries that I would share about my choice and journey but never have. So, although it's out of my comfort zone, I really am going to this year, as a handful of people have asked, and maybe someone could find it helpful. I do feel that it's important to clarify that I didn't have a "drinking problem." I didn't have to be so strong as to "choose sobriety." I was a social drinker (quite an avid one!) and chose to eliminate a habit from my life that I knew was not serving me.

I'll continue another day!

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Sarasota, FL
34231

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