Family Fitness and cleaning things up:

Good morning blog family,
I hope you all had a wonderful weekend. I had a great time celebrating Father's Day with wonderful husband. He really is the best dad; my girls are truly lucky to have a dad like him.

I too, have a wonderful dad, and even though I did not get to spend the day with him yesterday I thought of him often. He sent me a picture of himself holding the gift we mailed him (a gift card for new clothes since he has lost so much weight!). I don't have his permission to publish the picture so I will have to ask him if I can add him to a future blog post! He just looks so fantastic; the 40+ pounds he lost took about 10 years off of him; he looks like a baby! I am proud of you dad and I am proud to be your daughter! Hope your Father's Day was fantastic.

One thing I have discovered on this fitness journey is that the goal to get healthy begins to expand beyond just weight. Both Jon and I have different attitudes; we've realized that negative factors in our life just aren't worth the negative energy. It's been really refreshing to just have a more positive mindset and to enjoy life more. Part of that enjoyment of life has been coming up with ways to manage our time better.

When we cleaned up our budget (Thanks Dave Ramsey!), and cleaned up our diet/exercise, we realize that the patterns we are setting are life long lessons for our girls. This week, we initiated a new "chore chart".  We each have one that will hang in the kitchen. Each one is a fun color and there are spots for stickers for completed tasks. The end of the week will earn the girls extra money in their commission jars. We started implementing the new chore chart on Friday of last week (after I had worked hard to do a deep clean of the house.) So far, it has been great and we didn't spend our entire weekend cleaning. It feels great to be in control.

I think before we really began to focus on our fitness there was a certain level of apathy in our lives. We didn't always clean up the dinner dishes at night, or sweep the floor, or make the kids pick up their toys. But then, on the weekend, it would take us a long time to clean up the mess from the week. I've realized that if we stay on top of things, we had a lot more freedom on the weekend. It's only been a few days, but I think this new routine will be one that stays for the long haul. 

 The last new development is that Emma has decided that she wants to run a "marathon." (Really, I will sign her up for a kids fun run 1 miler and work her way up from there! But any race she says is a "marathon.") She is very in to art and doesn't really put a lot of effort in to playing/exercise. When we are outside, while Abbi is running around like a crazy person, Emma would much rather get her sidewalk chalk and draw. This has bothered me for awhile, not that she loves art, but that she does seem to want to be active. Her interested in running a "marathon" was my chance to get her in to running and exercise and build a little mother/daughter time in as well. I took her on several walks last week while waiting for my teeth to heal (and they are feeling much better!) but I didn't really stress the running part. Today, we went for our first "run." There were a few tears because it was hot and muggy (Emma HATES hot weather) but overall she did great. We did a full mile (she ran parts of it). Her pace is an 18 minute mile right now. I think, had we gone earlier in the morning before the full sun was blasting on us, she would have run more and not gotten upset about the heat! Tomorrow morning, we will go much earlier. Anyway, our goal is a mile a day until she runs the whole thing. We will still do our bike rides and fun play time, but this little running venture gets Emma some alone time with me and also helps her build up some endurance. She wants to play soccer again in the fall, so the extra running is just all in all beneficial. Plus, I get an extra mile in (I did a 5k at 6 this am at Planet Fitness so the extra mile outside was welcome!). Here is a pic of Emma post-workout. She immediately took her shoes off because she hates sweaty feet!

I hope you all have a happy Monday!

Working our way to fit (as a family!)

Kati

Mental Muscle: Now I get it

One of my favorite magazines has become Runner's World. This months issue has a lot of dedication to Boston, which I very much appreciate. However, tucked in between there is an article entitled Mental Muscle. It was literally like this article was written directly to me.

As positive as I try to be, I am the WORST at negative self-talk during a run. I start telling myself its okay to walk, I negotiate my goals, I remind myself of my progress (which could be positive, but I use it as a crutch). There is no earth shattering advice in this article; in fact, most of it is common sense that once I read I though 'Duh, I DO that!" It is the simple matter of bringing the problem to the forefront of my mind and addressing it.

Reading this article has me inspired for tonight's run. I am going to employ a few of their techniques to get over my own mental road blocks and just make it through my goals. I am pretty excited about it actually. All it took was someone calling me out on something that I do quite frequently, and now I know to watch for it.

Have you ever had something like that?  A road block that was seemingly simple, yet it just took someone calling you out to make you confront the issue?

Wish me luck tonight on my run; I am going to beat my mental negativity.

Working my way to fit,

Kati

Believe it. Be it. Weekly weigh in and National Runners Day

Last night, baby sister and I went to Planet Fitness to work off a delicious dinner out. I decided I wanted a longer burn, so I set the treadmill for 60 minutes. I was trying to pace myself because I knew that I would run out of steam early. I made it 4.63 miles in interval running/walking (5 minute warm up and cool down) so really, 4.63 miles in 50 minutes. I am pretty pleased with this and it was a new record for me.

With today being National Running Day, something I learned from a life-long friend, I wanted to celebrate my new length record. I found this national running day bib here and had to think long and hard before I came up with a reason that was significant enough for me. I run for a lot of reasons, but most importantly, running is a vehicle on my road to fitness and health.  Tonight, my goal, will be to hit 4.75 miles :)

During my run at PF last night, I avoided my usual Ipod and music and plugged in to the tv because Extreme Weight Loss was on. The person on the show yesterday had a tattoo that said "Believe it, Be it, 155" written across her stomach. In one year, she went from 413lbs to 155lbs. I was amazed watching her run and exercise and so very proud of her accomplishment. I love the idea behind "Believe it. Be it." I have been looking for a short quick little mantra to recite to myself when I am plagued with self-doubt and I think I will keep the "Believe it. Be it." as something to remember.

You all know that I made some food choices beyond my normal routines this week with the party, the emotional eating, etc. I still was not worried about my weigh-in today because I knew that I had tracked every bite and that I was well within my total weekly allowable. At today's weigh-in, I was down -2.8!!! Woohooo!!!

As long as all goes well on Friday, I will be back to WW on Sundays from now on! I am looking forward to it; I miss my meeting leader and the friends I have made during my Sunday weigh ins.

Another shout-out to my newest runners who completed day 3 today. I am SO VERY PROUD of you!

Working my way to fit,

Kati

Weekly Weigh in and Addition of Progress Pics

Today was the last day of school for teachers! It feels great to be ending another school year. I have one full week of work and then its SUMMER TIME for me! Honestly, in ten years of being in education, I have never just taken a summer off. Usually, I am going to work shops, lesson planning, doing committee work, etc. This summer, I am truly taking OFF! And, I am looking forward to it. I am going to focus on my health and my family so that when I go back to school I will be revitalized and rejuvenated, and hopefully several pounds lighter.

Speaking of pounds, I went to Weight Watchers today to weigh-in since I missed on Sunday. I lost 2.6 this week :) I earned my 25 pound trinket (26.6 total, 46 grand total!). I am feeling pretty satisfied about this loss.

I realize that for many many weight loss blogs, there is always a section of progress pics. I decided to add mine here: Progress Pictures. I don't notice a huge difference yet in my pics, but I can see my face starting to slim down. It will be fun to look back at these pics as I continue to lose.

Today was the big 4:30 am date with Planet Fitness and it actually felt pretty great. I did a 5k in 36 minutes, my lowest time yet. I actually ran at a 11 minute mile pace for 18 solid minutes and then walked at a 4mph for 4 minutes and then resumed running. On work days, I am going to stick to around 3.1-3.5 miles and then plan for longer runs on non-work days.

 I have 6 points plus left so I am ready to see what kind of yummy snack I can find and then I'm off to watch "So You Think You Can Dance" with the hubs.  An odd show for us to like since we are both non-dancers, but after watching this show for so many seasons I really do "think I can dance" just not to be seen by anyone over the age of 5 :)

Happy Tuesday to you all!
Working my way to fit,
Kati

Long time, no post!

I was shocked to check back at my blog and realize that it has been since February since my last post! Life got busy and blogging got put on the back-burner. I follow so many wonderful blogs that I found I would rather spend my time reading what those authors were writing than taking the time to write my own post. However, now that summer is approaching and life is settling down, my goal is to get back to writing. Since it has been so long since my last post, I am going to post a few updates.

Weight loss: I have been going strong and faithfully following the weight watchers program. I am currently at a total loss of 46 lbs. We have a new leader that I like a lot and I have found that tracking is key. As long as I am tracking, I am losing!

Exercise: Exercise has been more sporadic than I would like, but I have reached some new personal records. I did interval training with Jon for 4.56 miles; my goal was to hit 4 miles, I never dreamed to him 4.56. Now, my next goal is 5 miles.

Other health: I had my first of two surgeries this week. Because of this week's surgery, I have not been to Planet Fitness this week at all. All went well with the surgery and I am feeling much better.  I hope to be back at PF by this weekend! My oral surgery (wisdom tooth extraction) is scheduled for June 7th.

I am hoping to be more diligent about journaling my weight loss journey. I have been so inspired by the weight loss blogs and running blogs that I follow; I want to keep this blog as a documentation of my journey.

Until next time,
Working my way to fit,
Kati

Habits/Routines and Challenges

Weight Watcher's new 360 program is all about routines--so I am trying to be very reflective of healthy routines that I have established, and unhealthy routines that I have continued with. One habit that I am going to work to change in to a more healthy routine is that "after school snack."

I am sure this habit goes back to kindergarten--when we get home from school, we have a snack. Unfortunately, lately, as I get the girls' snacks together, I end up making unhealthy snack choices for myself. Its frustrating--yet I still find myself doing it! I count the points, so I know I am okay with my daily allowance, but I would like to make better choices at this snack time.

Here is my plan for my new routine:
1. Take everything in the house, as per usual, and get the girl's milk and snack.
2. Get myself a healthy snack
3. Stay the "H" out of the KITCHEN until time to make dinner.

Its #3 that I have a problem with so I am going to try some things to overcome #3. On nice days, I am going to take the kids outside so that we can play and I can stay away from temptation. On not-so-nice days, I am going to go upstairs and start working on scrap booking and schoolwork binders for the girls. I have found that staying on the same level as the kitchen is just too tempting! I know that if I start a new routine for a couple weeks, it will become a habit. Here's to developing a new routine!

Anyone else have this struggle? What do you do to overcome the "after school snack" temptation?

Working my way to fit,
Kati

I survived...and so did my weight loss

So, I made it through the toughest part of the year for me. The combination of mine and Hailey's birthdays are usually quite rough. Its usually about a two week period that I am just NOT myself.  I love to celebrate my own birthday, but its been hard since Hailey; those days are just so close together.

I approached these days with a plan:

1. Do not turn to food for grief
2. Maintain my excerice
3. Allow myself 2 pounds gain without being upset

Sounds like a great plan--here is what actually happened.

1. There were days that I did make unhealthy food choices, but I did not go "crazy" as I would have in the past. I did not just sit and eat chips and feel sorry for myself, but I did indulge in some unclean food that I have not allowed myself to have (because I don't trust myself to stop once I start).  I ate the meal, but counted the points. I went over on my points, and used my weekly allowable, plus some. But I was still conscious of what I ate instead of just blindly eating crap.

2. I did not maintain my excerice like I would have wanted too. Instead of hitting the gym, I did lot of play time with the kids, spent some time on my treadmill (not as much as I like), but mainly focused on positive energy with the family.

3.  Weight gain without being upset... So I tried to use the plan that our leader talked about over Holidays. Give yourself a limit and do not be mad if you gain within that limit. I decided two pounds would be it.

Week 1: Gain 4.6 (GASP) okay, I can be mad because I certaininly went over that two pound limit. I got myself a little more under control. Concentrated a little more on tracking...

Week 2:  Loss 4.4. Overall, I had a gain of 0.2, which is well within my two pound allowance.

So, I made it through my "dark" month with only a minimal gain, a few days of tears, and lots of successes. I am beyond blessed with great friends and a great family. I am so excited that spring is approaching and am looking forward to being "me" again.

So, long February!
Working my way to fit,
Kati

LT3

Little
Things
To
Try
LT3! This week my new interim WW leader challenged us to try a new little thing and to make it a routine. This month's WW routine is to plan for exercise. So my LT3 was to plan my exercises and follow through with them. On Sunday, I sat down and wrote down my exercise days on the calendar. Today, I had a bit of a rough day at work. I got home and played with the girls, and before I knew it, it was bath time. Jon commented that he didn't really want to work out today. It would have been very easy to just skip exercise and snuggle on the couch watching our DVRd shows (<---- this would attribute to our weight gain of the past!). Anyway, my calendar said it was a work out day--my co-worker and friend asked before I left work if it was a work out day--every thing was screaming at me: IT IS A WORK OUT DAY.

Guess what??? To Planet Fitness I went and I rocked it! I went 3.5 miles and shaved 5 minutes off my normal time!!! That's a huge gain for me. The circuit was pretty full, so instead of adding a circuit, I hit the stair stepper for an additional 30 minutes. My friend Sam and I say that we know its a good workout when our eyelashes are sweating.. and mine definitely were today!

Even though I was not so motivated to hit the gym tonight, I stuck to my plan and I feel great. Fat me would have preferred to eat chocolate and ponder my stress with a book and TV. Fit me kicked stresses booty at the gym. I am loving this new me!
Jon also killed it at his workout tonight all--he added an extra mile to his workout: 5 miles in 50 minutes. I'm loving the new us!

Thanks for all the continued love and support.
Working my way to fit,
Kati

Weigh In Day

Routines and habits: the new focus of WW 360 program. Sunday is a day filled with routines for me. I wake up, do laundry, feed the girls and Jon a breakfast of waffles (because its Sunday breakfast) while I enjoy my egg beaters because eating a heavy Sunday breakfast before weighing in seems CRAZY to me :) Then, I head off to weight watchers where I happily step on the scale and my favorite WW leader, Jon, encourages me to keep up the good work. Jon is an awesome leader--the best leader I have ever had. In fact, when I rejoined WW I actually switched meeting days because I enjoyed his meetings so much.

Cue dramatic music: duh duh duh...

Today, JON WAS NOT THERE! And, to make matter's worse, Jon is not coming back to Sunday meetings!!! WHAT??? I liked our leader today; she was great, but she was not Jon! She is just a sub for this month, our new Sunday meeting leader starts in March. As I have learned recently, a change in leadership can be good. But, through all of my weight watcher leaders (and I have had many), Jon has been my favorite. I am sad to see him go. Regardless, I will keep on trucking through this weight loss and I will keep going to my Sunday meetings because I like the routine I am in. I am hoping that my new leader will be fantastic, but if she's not, I am going to keep working hard to earn those stickers!!!

Today's results: -3.6 for a WW total of -20.8 or a grand total of -38.2 :) I am a pretty happy camper! My goal for the next 5 weeks is to lose 2 per week. That will put by 16 week total at WW at 30.8.

The bad news (not really bad) is that with my new weight, I lose a point. I am okay with that--I actually usually have to find a snack at the end of the night to finish my points anyway.

I am off to go finish watching the Superbowl. Went to a Superbowl party this evening and ate relatively healthy. One small desert, but I am positive that I did not veer over my weekly 49.

Have a great week!
Working my way to fit,
Kati

STRESS and the importance of finding something to ground me

Stress is such a trigger for me to want to over eat. There are several factors in my life right now causing more negative stress than usual, and I just keep thinking about wanting to go and eat some comfort food. Luckily, I have an excellent support system and a wonderful husband that is reminding me of my goals. I think by writing this post, I am actually talking myself off that ledge--you know the one that keeps calling me to the kitchen for a snack.

As a counselor, I practice de-escalation techniques with students most days of the week. One of the things I encourage my students to do is to focus on something that will keep them calm. In practicing what I preach, I want to share a new moment in my life that is helping keep me grounded.  Rachel of the Hands Free Mama blog, shared something she does call the Heart Beat Check. I LOVE THIS--and have started doing Heart Beat Checks with my girls every night. Tonight, Abbi was squiggly and wiggly and I did not get a good listen. Emma told me that her heart was a little grumpy and that's why she wasn't a good listener tonight. When I leaned my ear in and listened to her heart, I told her I heard a happy heart that was just a little too tired. It was a sweet moment that brought me to tears.

This journey to get healthy is not just about physical health; its holistic health. There are things working in my life right now that are beyond my control, turning to food won't solve those problems. However, a little heart beat check can put me back on the right track to having the mental stability to deny those food cravings and handle those stressors one at a time.

How do you handle stressors? What keeps you grounded?

Working my way to fit,
Kati

Weigh-In day

I find it odd that I am excited to go to Weight Watchers for weigh-in days and my weekly meetings. Interestingly enough, the topic of the meeting was sharing the excitement that we have for getting healthy with others around us. Similarly, we can gain inspiration from other's excitment. This week's meeting hit home,

Two times at the gym this week, someone told me I was motivating them to work harder! I'm loving this!!! Saturday night, I hit 2.5 miles in 30 minutes and burned 502 calories on the treadmill. From the treadmill I hit the circuit training section. Nikki and Tiffany (new members) were in there and unsure how to use some of the machines. I showed them a few things and then continued my workout. Nikki told me she was watching me to see what to do--she said "oooh girl, you are inspiring me to work harder." Of course, I was then inspired to work harder! At the end of the night, I had 65 minutes of a workout, more than 500 calories burned and 15 exercise points earned. I am a former athlete, and I am having fun finding my athletic self again.

My goal this week was to lose 2.8 because I would then be in a new "10". I know its a lofty goal, and 2.8 is a lot to lose in one week after being on program for 10 weeks. Still, I like a challenge and I like to have something difficult to shoot for. Anyway, I fell a little short of my goal with a 2.6 lb weight loss. I am not disappointed at all! I am super excited that I hit 2.6! For this week, my goal will be 2.8 again. For no other reason than the fact that I want to hit that number!

This week, we are supposed to hit 70 degrees one day. I look forward to being able to take my kids out to play. I am noticing that my "trouble" time is immediately when I get home from school. I find the need to snack, so I am hoping by immediately going outside, or involving myself in some other activity I can replace the after school snack. Anyone have any suggestions for those trouble times during the day?

Looking forward to another great week! Hope yours is wonderful.

Working my way to fit,
Kati

Fiscally Fit and Physically Fit: The journey is the same

Last night, I got home from work and felt AWFUL. I had a low grade fever, and just felt achy. Jon was working late, and even though we had meal planned for the week and had taken chicken out to grill. I DID NOT want to cook. I gave in and ordered pizza.  This morning, as I was driving to work, I realized that not only did I go over in points plus yesterday (thank you 49 weekly allowable), but I also created a dent in our budget. This when I realized that so many of the behavior changes I have made for getting physically fit also apply to our Gazelle Intense journey in getting fiscally fit.

1. On paper on purpose. Every month we write our budget and spend every dollar on paper first. This was one of our greatest take aways from Financial Peace University, and it has really helped get our spending under-control. Tracking points plus is the same way. I track everything I eat, and if I know an event is coming up, I also plan my points.

2. Sacrifices now for a better life later...or as DR says "Live like no one else, so later you can live like no one else." There are many things we have given up in our journey to be debt free. We rarely eat out, we limit our excess spending (eliminated cable at one point, no birthday gift and Christmas gifts for each other, etc.): we choose whats most important and that is where our money goes. Same thing with losing weight--I am making better choices now so that I am healthier later. I am choosing whats most point friendly, versus whats most "taste" friendly.

3. Hit a bump, adjust, and keep working towards the goal. And this applies to last night most specifically. In the past, I would have ordered the pizza on a credit card and ate as much as I wanted. Last night, I ordered the pizza with our food budget. What this means is I did not "blow" our budget, but when we grocery shop this weekend, I have to make and adjustment for the $25.00 I spent. Eating pizza one night did not "blow" my diet. I tracked my points, I still have several weekly allowable points, and I am right back on track today.

Anyway, I just thought it was interesting that the behavior changes needed for getting out of debt and getting healthy were so similar. Looking forward to reading any of your comments...what are you doing that require behavior changes?

Have a great Friday (stay safe for all of you experiencing snow and ice!).
Working my way to fit,
Kati

Motivation to change?

So, I received several emails in response to sharing my blog with a few select family members and friends. I appreciate the support more than you can ever know! I received a couple particularly moving emails, one person wrote that she noticed a difference in my mentality this time. She asked if I had thought about what was motivating me this time versus all the other attempts at weight loss. I thought about this a lot today, and I have come up with a couple different answers.

First of all, I have not lost any more weight this time than I have any other time that I have joined weight watchers. I typically hit the 25lb mark before I flake out. Knowing this about myself, I am going to be very aware and purposeful in maintaing motivation when I get to my 25lbs lost (and I will get to 25lbs lost).
So, what is my motivation? Why do I seem more determined this time than in times past?

1. First of all, every time that I have joined Weight Watchers or any other weight loss program, I have joined to lose weight for a special occasion or circumstance. I wanted to lose weight to help me in pregnancy and having a healthy baby (it worked!, but then I didn't relose!). I wanted to lose weight for Jess's wedding (lost almost 30lbs and gained 15 of it back before the wedding...). This time, I want to lose weight so I can be a more healthy mom, wife, and person in general. I don't have a "time line" for my goals, nor do I have an "event" that I am shooting for. I am taking this one week at a time, one weigh-in at a time, one moment at a time.

2. Joining Weight Watchers (again) was not a rash decision. In times past, I would just wake up one morning and want to make huge dynamic changes. There were unmaintable, and sporadic. This time, I had been following the Weight Watcher program at home, weighing in on my own when I came to a stalling point. Jon and I talked about me joining weight watchers, we both agreed it was needed, we worked it in to our budget and I joined. There was no--jump in for a quick-fix mentality.

3. I was in the mindest to get healthy and fit prior to joining as opposed to joinging because of a dislike for myself. I actually began the C25K program in June. Read several blogs and running articles about how starting a running program can slow weight loss because of gaining muscle and changes in the body. In several articles, 12 weeks was the magic number for our bodies to get accustomed to running. When I joined weight watchers, I had already made a lot of progress in excercise and regulating my diet just made since.

4. Changes in behavior. This just goes back to a more focused mentality. A friend of mine, who has been succesful in her weight loss and maintenance goals, opened my eyes to my own behaviors. She shares her stories and her philosophies of weight loss, and she makes me think about my own behaviors. I had to clean up several of my behaviors (like eating junk as soon as I walk in the door after school). However, instead of getting rid of my afternoon snack, like I would have done in the years past, I have just replaced it with a healthy snack. Coming up with replacement behaviors has been instrumental in helping me maintain my focus.

5. Realist goals. In the past, my goals would be ridiculous and unattainable, then I would give up. This time, I am following the advice of my weight watcher leader and several successful people who have lost weight: make small goals, reward myself for hitting it (non-food rewards), then move to the next small goal. My first goal was 5% of my weight. I hit that a few weeks ago, so now I am working on 10%. Each step will be a step closer to my ultimate goal weight, but right now, I am just focusing on the little victories.

6. The final piece to my make a change puzzle is the accountability piece. Between this blog, my friends and family members who expect my weigh-in report on Sunday, my weight record and my kids and husband, I find myself more focused.

Thank you all again for the support, and thank you for joining me on this journey.

Working my way to fit,
Kati

Rockin' it at the gym today.

Today, I took my kids to pre-school, even though I had the day off, so I could go to Planet Fitness and work out before coming home to finish a school project. I love PF, but had not been there in weeks. My first week that I missed was because we were traveling. When we came home, I used our treadmill while the kids napped. Last, week, Jon was recovering from surgery, so I stayed home and worked out. These are not excuses; I still met my cardio goals each week. I just realized that I don't enjoy working out at home like I enjoy working out at PF. I think its the change in atmosphere, the attitude that I am there to get a job done, being surrounded by people working out, and just the "me" time that makes working out at PF so much more energizing than working out at home. Looking forward to getting back in the routine of working out at PF while Jon works out at home.

As someone who has yo-yo'd more times than I would like to admit, I think the key to getting healthy is finding something you enjoy. Infact, my WW leader (WHO IS FANTASTIC) discussed this during our meeting this week. He said, "if you are not doing an excercise you enjoy, FIND SOMETHING ELSE." This prompted my trip back to PF today, and he's right!!! I enjoyed my workout today! I also decided that if the treadmill at home is available because Jon is not working out, I am still going to PF.

This is by no means an advertisement for Planet Fitness, this is an advertisemt for YOU to dig down deep and find something you enjoy...and GO DO IT! I was telling my mom about my experience at the gym today, and she said "walking from the parking lot to the gym" would be my excercise. She caught herself and remembered that she could shop with the best athlete in the world on Black Friday, and outshop them. I think about her walking at the zoo--the woman could walk a zoo everyday during the spring and summer months and be happy. She may not be a gym member, but if she has a purpose she will walk to the ends of the earth. I encourage you to find your excercise that moves and motivates you.

A change in behavior is the only way to get our goals. Find a way to make excercise a normal routine, a part of your behavior that you depend on and make it something you enjoy.

Finding my way to Fit,
Kati