About Katie

Katie DeLuca is a native of Durham and has been involved with sports for the majority of her life. In addition to playing basketball at both the high school and junior college level, she also has experience with Cross Country, volleyball, and softball. Although her hunger to compete is still strong, Katie yearned for more than what competitive sports had to offer, and after her 8th year of playing basketball, she made the transition from competitive athlete to coach. For the last five years, she has been under the tutelage of NorCal Strength and Conditioning gym owners and head coaches Robb Wolf and Nicki Violetti, honing her coaching skills and developing an ever increasing knowledge of fitness and nutrition. To help expand her knowledge of exercise and nutrition, Katie has attended several coaching seminars and has received numerous certifications, including: Paleo Solution Nutrition Certification through Robb Wolf, CrossFit Level 1 Certification, CrossFit Kids Certification, Olympic Weightlifting Certification through Catalyst Athletics, Kettle Bell Certification, and an ASEP Certification. To improve her understanding of barbell exercises, she worked with world-renowned strength and conditioning coach Mark Rippetoe and was featured in his bestselling DVD Starting Strength. With the goal to share her unique knowledge of exercise and nutrition with kids, DeLuca coached both basketball and volleyball summer camps, as well as helped train the Durham High School football team in strength and conditioning. Through her experience as an athlete and coach, she has developed a firm understanding of the Paleo diet, as well as zone requirements as it relates to weight loss and performance. And as a frequent contributor to the NorCal SC blog, she is always cooking up new Paleo friendly recipes to share with her clients and coaching staff. As a personal trainer, Katie maintains a positive attitude and keeps her clients performing at their best by programming challenging yet enjoyable workouts. With a keen eye for movement, she spends an ample amount of time dialing in technique, giving her clients the tools they need to reach their full potential. With a rich background in both competitive sports and general fitness, Katie is equipped with the necessary tools to coach a variety of clients. Whether your goal is to lose weight and get fit, or make gains in your respected sport, she is an excellent coach to have in your corner. Although Katie is currently working for her Bachelors degree in Kinesiology at Chico State, she is available in the morning and evening for private training sessions.


Posts by Katie

    Paleo Dinner

    Posted by on Mar 19, 2013 in Nutrition & Health, Paleo, Recipes, Uncategorized | 1 comment

    Paleo Dinner

    This week I stumbled across two new recipes that I had to share. Paleo butternut squash lasagna and a lemon caper salad dressing. I enjoyed this combo for dinner one night and ate the leftover lasagna with sunny side up eggs for breakfast. I highly recommend that you give these recipes a try! Butternut Squash Lasagna  Lemon Caper Salad Dressing  I tossed the salad dressing with red leaf lettuce, cucumbers, roasted red peppers, and shredded green cabbage. I highly recommend the Lodestar lemon olive oil, as it has a very mild flavor that is...

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    Reasons for Stalled Weight Loss

    Posted by on Feb 26, 2013 in Nutrition & Health, Paleo, Uncategorized | 2 comments

    Reasons for Stalled Weight Loss

    I came across this post on Marksdailyapple.com and I posted it here because I feel that most NorCal clients can benefit from reading it. The article provides 17 reasons why your weight loss may be stalled while following the Paleo or Primal Diet. I have to say that #14 is my favorite because I’ve seen it way too many times! Too many people complain about their lack of progress when it’s simply because their not actually eating Paleo. If you’re eating Paleo plus bread, news flash, that’s not Paleo! Stick to the plan...

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    Enhance the flavor of your coffee

    Posted by on Jan 21, 2013 in Nutrition & Health, Paleo, Recipes | 2 comments

    Enhance the flavor of your coffee

    A great way to enhance the flavor of your coffee is to add ground cinnamon to your cup. I’ve done this in the past, but I hate it when the ground cinnamon rises to the top. If you’re in the same boat, try this: Add 1-2 tsp of ground cinnamon to your coffee filter and brew as usual. This is super simple and will give you that hint of cinnamon flavor that you’re looking for without the spice floating around in your cup!    

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    Thai Minced Chicken Salad- Larb Gai

    Posted by on Jan 14, 2013 in Paleo, Recipes | 5 comments

    Thai Minced Chicken Salad- Larb Gai

    As most of you know, I just returned from 6 months in Thailand. During this time, I ate my fair share of Thai food. I shopped at the local markets and I cooked quite frequently at home due to wanting to know exactly what was in my food. Here’s a minced chicken salad recipe, or also known as larb Gai, that I made weekly. Ingredients for Larb Gai: • 1 pound of ground chicken or finely minced chicken breast, tenders, or thighs. • 1/2 cup of water- to add to chicken if it gets dry during the cooking process. • 2 thinly sliced large...

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    Come celebrate the new addition to the Gower family!!

    Posted by on May 2, 2012 in Outside the gym, Uncategorized | 6 comments

    Come celebrate the new addition to the Gower family!!

    We all know that Chrissy and Shawn are expecting another addition to the Gower family and we would like to invite all of you to celebrate the arrival of the next little Gower kiddo!!  This Sunday May 6th at 11am, come on out to Wildwood Park to wish Chrissy and family well! We promise that Shawn will not make any of you do a workout!! Food will be provided but feel free to bring a snack or appetizer to share, or just bring yourselves and your family!  Hope to see you there for a joy filled event as we anxiously await the next member of the...

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    The sun is finally bringing us summer!!

    Posted by on Apr 23, 2012 in Nutrition & Health, Uncategorized | 1 comment

    The sun is finally bringing us summer!!

    If you know me, you know I LOVE the sun, so I’m glad this article could back up my sun bathing :) This Article is from Charles Poliquin’s blog and it lists and explains 25 reasons why you should be taking Vitamin D, or at least be getting responsible sun exposure, meaning you want to avoid a sun burn at all times.  To avoid over exposure, go outside until you see your skin start to redden, then be done with the sun, or grab some layers to cover up. A sum up of Poliquin’s blog and the importance of vitamin D is in his...

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    What is Strength Class and how do I join?

    Posted by on Apr 18, 2012 in In The Gym, Uncategorized | 0 comments

    What is Strength Class and how do I join?

    Strength class puts an emphasis on getting more proficient in the main barbell lifts. These main lifts are the back and front squat, dead lift, standing press and bench press, as well as the power variants of the Olympic lifts. Adding to these barbell movements, strength class incorporates dips, pull-ups, pistols, handstands, rope climbs as well as plyometric and sprint work. How it differs from the elements classes is the set programming and the hour being taken up by strictly lifting. Every eight to twelve weeks there is a new program...

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    Eat Your Greens

    Posted by on Apr 3, 2012 in Recipes, Uncategorized | 0 comments

    Eat Your Greens

    Tip of the week: A good way to get in extra vegetables is to add them to marinara. Adding them to saucy dishes will allow you to reap all the benefits vegetables have to offer without having to deal with the bitter taste of greens. Tomato sauce especially hides quite a bit. The next time you cook some marinara sauce, try adding chopped kale to the mix. I like to cook marinara with Italian sausage, grass fed beef, ½ an onion and tons of kale. Be sure to add the kale towards the end, as it only needs a couple minutes to cook. I top spaghetti...

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    Just add Bacon….

    Posted by on Mar 27, 2012 in Nutrition & Health, Uncategorized | 0 comments

    Just add Bacon….

    Here is a quick vegetable recipe. I made this last week and it turned out pretty good. However, I did modify a few things. I subbed coconut oil for vegetable oil and I omitted the sugar. I also made sure that the bacon I used was from local ranchers, so it was leaner than most. Try this simple recipe. I know I will be making it again, only next time I will try it with either kale, broccoli slaw, asparagus, mushrooms, or maybe even brussels sprouts! Also, if you signed up for the Spring Challenge please be sure to stop by the office and pay...

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