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Joie De Vivre, Living With A Ravenous Thirst For Life: “Break your day into manageable parts”, With Katie Dunlop of Love Sweat Fitness & Dr. Marina Kostina

Time Management — I like to break my day into manageable parts by separating out a specific amount of time for each major project I’m working on. I’ve found that you can get stuck on a specific project for far too long and never get around to everything else you want to do. But setting time limits […]


Time Management — I like to break my day into manageable parts by separating out a specific amount of time for each major project I’m working on. I’ve found that you can get stuck on a specific project for far too long and never get around to everything else you want to do. But setting time limits on each thing I’m working on, I become more focused on getting each done and ensuring that I spread my time wisely.


I had the pleasure of interviewing Katie Dunlop, creator of the fitness and lifestyle movement Love Sweat Fitness Katie has turned her personal fitness and weightloss journey into a community with over 600k+ members and over 20M+ views on YouTube. A certified personal trainer, Katie takes her unique, accessible approach to health and fitness. With her uplifting Instagram posts, free weekly workout schedules, and challenges, the LSF community that Katie has built makes getting fit fun.

Thank you so much for doing this with us! Can you tell us a story about what brought you to this specific career path?

I had worked in your typical 9–5 jobs for years and switched careers a few times. Throughout this time I was 45 pounds overweight and living a lifestyle that made me feel awful most days. One day I had a big argument with my Dad over something so silly, which forced me to take a long look in the mirror. I knew I had to make a change. After losing my extra weight and completely changing my lifestyle, I felt a deep passion to help others do the same. What started as teaching a few barre classes per week, turned into the @lovesweatfitness Instagram page and grew from there. I never imagined I would have a career in health/fitness, let alone reaching a community of thousands of women every day.

What does it mean for you to live “on purpose”? Can you explain? How can one achieve that?

To me living on purpose is the idea of being intentional. It’s waking up every single day grateful for new opportunities, challenges, and a chance to impact the world in a positive way. For me it’s knowing that each day I have is a gift and understanding the weight and responsibility I have to bring my best self so I can inspire others. When I read the e-mails and messages from girls who are part of Love Sweat Fitness, it reinforces the importance of being intentional and focused on what I do every day.

Do you have an example or story in your own life of how your pain helped to guide you to finding your life’s purpose?

For as long as I can remember (at least since middle school) I struggled with self-confidence. By the time I was in high school yo-yo dieting was part of my “normal” routine. Name a diet, I tried it and nothing worked long term. In college my freshman 15 turned into the senior 45 and the cycle continued. My lack of self-confidence continued to grow and I eventually found myself not just overweight, but completely unhealthy mentally and physically. That pain stuck with me for a long time and negatively impacted to many areas of my life. When I was finally able to break away from that I realized that pain was something I never wanted any other women to feel. I felt I had a true calling and responsibility to help inspire, empower, and motivate women to love their bodies and make changes to live their best life.

The United States is currently rated at #18 in the World Happiness Report. Can you share a few reasons why you think the ranking is so low?

I absolutely love our country, but we do live in a society that teaches us that we will be happy once we have “X”, and that being busy means your working to get it. In general, we value success or perceived success over happiness or well-being, which I believe is the root of our low happiness score. We work insane hours to try to achieve what we believe will make us happy and miss out on the small moments and interactions along the way that would otherwise truly bring us great joy.

It’s like trying to lose 25 lbs and waiting to celebrate until you reached that goal. You’ll be super bummed during those weeks, months, or years while trying to achieve such a big goal. But if instead, you take it one day at a time and celebrate the little wins like working out every day for a whole week, you will constantly be proud of yourself and motivated to keep going.

How have you used your success to bring goodness to the world?

My success on social media has allowed me to reach so many women across the globe. The mission of Love Sweat Fitness is to inspire, empower and motivate. Every day I keep this in mind as I create new videos for YouTube or write an Instagram caption. I know each of those interactions are reaching hundreds of thousands of women and can impact their lives. I always tell my team, even if the things we do touches one woman to feel confident, strong and beautiful…it’s all worth it.

What are your 6 strategies to help you face your day with exuberance, “Joie De Vivre” and a “ravenous thirst for life”? Can you please give a story or example for each?

Begin with a plan! I love to start my day with a clear plan of what I want to accomplish. I write down my daily goals in my LSF #GOALS Planner book, which helps me stay accountable. Ever since I started writing my goals down daily, weekly and yearly, I’ve found that I get more done as a whole.

Celebrate small wins — I talked about it before, but it’s absolutely critical to take time to celebrate the small steps we take to reach our larger goals. This started for me when I was in the middle of my weight loss journey and has become a part of my business with Love Sweat Fitness as well. Our team is constantly taking time out of the day to enjoy the things we are creating and cheering on the people in our community.

Have a Purpose — Especially in the social media business, it can be easy to lose track of why you are creating content. It’s so important for me to constantly keep my purpose top of mind. Love Sweat Fitness started from my passion to help others live their best life and with that in mind, I will always be able to live my personal day to its fullest.

Time Management — I like to break my day into manageable parts by separating out a specific amount of time for each major project I’m working on. I’ve found that you can get stuck on a specific project for far too long and never get around to everything else you want to do. But setting time limits on each thing I’m working on, I become more focused on getting each done and ensuring that I spread my time wisely.

Positivity — I know the struggles of my community all too well. Having gone through my own weight loss journey, it is often easy to feel negativity creep in. There is such a huge responsibility with my community to bring the positivity every single day…that’s kind of what we do! I constantly think about when I was trying to lose weight or change my lifestyle, how amazing it would have been to have someone sending me positive thoughts to keep me motivated.

Take time to BE Inspired — I love inspiring others to reach their goals and live life to the fullest. In order to do that, I have to remember to take time to be inspired myself. Every week I take time for myself to find inspiration, get out of my normal routine and be in an environment that helps me create. I usually find my way to the beach for a walk, run or just to hang out and think. I’m really at my most inspired when I’m traveling and seeing new parts of the world.

Do you have any favorite books, podcasts, or resources that most inspired you to live with a thirst for life?

Ah yes! I will forever be a fan of the traditional magazine publications in the health and fitness space like Shape and Women’s Health, but as an entrepreneur, I love finding great business resources too. Some of my favorite podcasts are Almost 30 and Story Brand. Favorite books would be Good to Great and Spark Joy.

Can you please give us your favorite “Life Lesson Quote” that relates to having a Joie De Vivre? Can you share how that was relevant to you in your life?

“Comparison is the thief of joy” — Theodore Roosevelt

This is a quote that has been near and dear to my heart for years. I first heard it in highschool and wish I would have fully grasped it’s meaning then. Maybe I would have skipped some of those years of pain. It popped back into my mind when I was first starting on my fitness journey and I clung to it daily. It’s something I still remind myself and the amazing LSF community of every single day. The moment you can stop comparing, you can fully embrace who you are and love yourself just as you are.

Are you working on any exciting new projects now? How do you think that will help people?

Yes! I am beyond excited with all the new projects coming up at Love Sweat Fitness. We are in our annual Sleigh The Holiday challenge. This free 5 week challenge is perfect to help women of all fitness levels stay healthy and happy during the holidays. Anyone can join in on lovesweatfitness.com . We also just launched our first ever LSF Planner! The #GOALS 2019 planner is designed to help women plan for and be #GOALS. It’s by far my favorite product we have released and I can’t wait to see how everyone will use it to plan their daily, weekly, monthly and yearly goals.

The most exciting new project is the Love Sweat Fitness mobile app that will be released this year ! This is so much more than a workout app, it’s an experience! I created the LSF app to give you an amazing workout plan, plus help you get and stay motivated. The app is designed like a game that you play with your workouts, you’ll earn achievements, trophies and get tons of motivation as you go. Not to mention it has some of the most powerful health/wellness tracking I’ve ever seen. It’s a game changer and I’m so excited to release it in December!

You are a person of great influence. If you could inspire a movement that would bring the most amount of good to the most amount of people, what would that be? You never know what your idea can trigger. 🙂

If I could start a movement it would be to challenge women around the globe to move for 10 minutes a day! Exercise is the quickest and most effective way to immediately increase endorphins and we could all use a little more happiness don’t you think?

When I was first starting my fitness journey I didn’t know what to do, how to do it, or really where to begin. I just knew I needed to move and figure out how to be consistently exercising daily instead of being turbo for 2 weeks and quitting for a month. I started by giving myself a goal ”Do a few exercises for at least 10 minutes every day.” Even if that’s all I did, I knew I was creating a healthy habit that would build overtime. And it worked! Everyone has 10 minutes. It was the first time in my life I couldn’t make excuses to myself to get out of working out, because 10 minutes was totally manageable. The cool part was once i started going, I usually did more. After a few weeks I started enjoying myself, feeling and seeing progress, and wanting to see even more of that change!

I want that for women around the world.


About The Author:

Dr. Marina Kostina is a life and business fulfillment coach. She uses research and energy work to help professional women find their purpose and turn it into a profitable business. Dr. Kostina incorporates innovative marketing strategies and the creation of engaging, lucrative online courses to scale their businesses. As a result they enjoy what she describes as a “ravenous life” — a life filled with the passion, pleasure, playfulness and abundance that come naturally to those who dare to be authentic. Her book “Find the G-Spot of Your Soul” is available January 2018. Download a free gift from Dr. Kostina- an MP3 Meditation Album “Find The G –Spot Of Your Soul” and get unstuck.

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