Tell Us Who You Are!

I’m Kara Liotta, the co-founder of KKSweat, a (very popular!) boutique fitness studio specializing in high energy low-impact workouts and based in NYC. (Also available via on-demand and livestream, FYI 😉.) 

I’m also a powerhouse personal trainer (if I do say so myself!) to a host of celebrity clientele, a fitness model signed with Wilhelmina, and before the pandemic, I led the expansion and development of Flywheel Sports’ barre classes. 

Basically, I do a bit of everything—and yep, I do it pretty dang well. Catch me on the Today Show demo’ing my favorite moves, follow me on IG to stay up-to-date on all things KKSweat, or come take a class with me!

4:45 AM - 7:00 AM  → Rise & Grind ⏰

I’m a morning person—especially when I teach the 7:00 AM class! I’m a black coffee girl, too, and I gotta have it right away. I usually can’t eat very early (it’s still dark out when I wake up!) and I like intermittent fasting, so I just get my coffee, then get out the door. I have to make sure I’m on time, because the class literally can’t start without me! 

6:15 AM - 11:30 AM → Time To KKSweat It Out 💦

I like to get to my studio early so I can mentally prepare to teach, review moves for the upcoming workout, and solidify a killer playlist. I also put on a little makeup (as a business owner, I gotta look put together!) which just consists of Nars under eyeconcealer, black mascara, and Refy brow gel. After that, it’s time to teach a few classes for the morning. 

12:00 PM - 12:30 PM → Munching On Lunch! 🍳

After class, I finally eat lunch! I like to keep it light, so I usually have some hard boiled eggs or a Promix protein bar, which are super clean. (It’s the one processed food I’ll eat!). If I have a lull in my day, I’ll take a walk around Central Park to break up my work and keep moving. 

1:00 - 3:00 PM → Meetings, Modeling, & More 📸

While my mornings are always structured, my afternoons can be unpredictable. Some days I’ll be filming content for our On Demand workouts. Other days, I’ll be doing team meetings for KKSweat. Or maybe I have a random modeling job! It’s different every week, which I love. 

3:00 - 4:30 PM → Walk To Williamsburg 🚶🏼‍♀️

I know this sounds crazy, but I walk home from the KKSweat studio on 20th Street in Manhattan to my home in Williamsburg. Every. Single. Day. It takes me like an hour and a half, and I love it! Walking transformed my body. I used to think it wasn’t strenuous enough, but trust me when I say that it is! 

4:45 - 5:00 → Program & Playlists 🎵

Once I get home for the late afternoon, I wind down and shower. After that, I program workouts and playlists for the next day’s classes while Kate (my partner and co-founder of KKSweat!) cooks. She’s the chef in the household, so we don’t eat out much—she cooks at least six nights a week! 

6:30 PM - 9:30  PM → Eat Dinner With Bae 😋

We eat dinner at 6:30. On Saturdays, we eat at a restaurant, and that’s my definition of going out! I started being more mindful about my eating choices last year. Having a proper meal with lots of protein (chicken, turkey, steak, fish, you name it!) and several vegetables for sides is how I feel satiated and energized, versus munching on protein bars that never really fill you up.

I go to bed at 9:30, maybe 10. But my sleep goes in and out! Sometimes I deal with a bit of insomnia. (It’s what comes with starting a business!) Before I knock out, I take my Nutrafol hair supplements, which totally save my hair from breakage.

You’re very confident—but nobody’s perfect. How do you deal with insecurities when they come up?

I feel insecure a lot! (I’m only human.) Especially on photoshoots, video shoots, or TV appearances. I’m always in my head about the way I look! I’m adjusting to the fact that my weight is going to fluctuate in life. I’d have to be really restrictive to look the way I want to all the time, and that’s not healthy. I’m allowed to be human! I give myself grace, and I’ve softened toward myself—even though it’s not my natural instinct as a perfectionist! 

Any advice for people who want to try fitness classes, but are too scared to do it? (We’ve all been there...) 

IMO, you can try taking the classes at home to get confident doing different movements! Embarking on your fitness journey can definitely be scary, but start small. I think workouts like the ones we do at KKSweat, which are high repetition, low weight workouts, are a great place to start, and they’re safer for beginners. 

You’re so darn fit! What advice do you have for anyone who wants to eat mindfully, without being restrictive?

For me, reducing (not eliminating!) sugar was a huge help. I’d also consider reducing processed foods, if you can! Finally, you should definitely be walking! It’s a small, easy change that can make a big difference in your fitness and can totally change your body. (Seriously! It’s helped me a lot.) 

My go-to advice is…

Remember people’s names! It makes them feel good. And it’s an essential part of building a community.