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

    Towel Pull ups!

    Posted by on Apr 15, 2010 in News | 7 comments

    Towel Pull ups!

    Check out Carlos, Nick and John, a few of our Level 2 athletes, being beat down with some towel L-sit pull-ups! Can you successfully do 5 strict pull-ups on the bar? Next time you’re in the gym, try a few strict towel pull-ups for variety. It can really help your grip strength, and it will also give you a new stimulus that transfers to other movements in the gym (rope climb with no feet!).  Towel Pull-ups are an excellent way to prepare for the type of training you’ll be doing in our higher level classes. If you would like to...

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    Food On the Go!

    Posted by on Mar 31, 2010 in Recipes | 3 comments

    Food On the Go!

    There are trail mixes with grass-fed jerky at paleokits.org and paleobrands.com, but you can find another great option at youbars.com. You will find a step by step process on how to make your own snack bars. You can easily make these bars and keep them Paleo!  Just make sure to stay away from all the wheat, dairy, and agave selections. On youbars.com you will find a menu that gives you choices for a variety of nuts, seeds, dried fruit, nut butters, and cocoa bits. There are many combinations to play with. You will not get...

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    CrossFit gettin’ Dirty

    Posted by on Jul 3, 2009 in News | 2 comments

    CrossFit gettin’ Dirty

    The event was put on by Beyond Fitness and Trailhead Adventures in Paradise, and it benefited California Vocations.  California Vocations Inc. (CVI) is a non-profit organization dedicated to providing residential and vocational support to developmentally disabled individuals 18 years and older. Ryan and Jarred crushed this event, in the advanced level! The event looked like this: bike 2 miles, run through the tires, run 1.25 miles, walk the balance beam, bike, climb the wall, run, do the tires, bike, do the balance beam, run, climb the...

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    You Scream, I Scream, We all Scream for Ice Cream!

    Posted by on Jun 1, 2009 in Recipes | 4 comments

    You Scream, I Scream, We all Scream for Ice Cream!

    Check out this dairy free banana ice cream that I found at bananasncoconut.wordpress.com. You need three, ripened, frozen bananas, 1/2 a can of cold coconut milk and 1/2 of a vanilla bean. Put into a blender, until it has a smooth consistency. ...

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    Melissa–rockin’ “Cindy”–hand rips and all!

    Posted by on May 12, 2009 in News | 7 comments

    Melissa–rockin’ “Cindy”–hand rips and all!

    She even completed the last three rounds with torn hands…what a stud! Melissa has been dialing in her nutrition, crushing the classes, and working on her skills with private lessons. In the last few months she has dramatically increased her performance. She has gone from no pull-ups or push ups to 9 rounds of Cindy! Did I mention that her max back squat increased from 95# to 155#?  Watch out level 1 because Melissa is going to bring some competition and this girl pushes hard. Check out Melissa–post...

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    New graduates from our April On-Ramp!

    Posted by on May 9, 2009 in News | 0 comments

    New graduates from our April On-Ramp!

    Not only have you improved your technique and learned the CrossFit way, you’ve put up some awesome times! Everyone’s last day workout times improved dramatically compared to their first day. Some even cut their times almost in half (check out Katie and Ashley’s times below)! It will be good to have some new competition in class, so all you current Cross Fitters be ready! If you see a new face introduce yourself.  We hope to see all of our new graduates in the Elements classes next...

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    CrossFit Goes to the Circus

    Posted by on Mar 17, 2009 in News | 1 comment

    CrossFit Goes to the Circus

    We took a quick weekend trip down to the Bay Area and headed to trapeze school for a lesson in flying.  We had a blast! We got to fly through the air like acrobats and Natalie decided she has found her next career–joining the circus!  It was great to see the impact that Crossfitting has made on our strength, coordination and body awareness, even while flying through the air. What have you done lately to challenge yourself? Isn’t this why we Cross Fit?  What impact has Cross Fitting had on your life? If anyone is...

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    My Favorite: Squash Soup!

    Posted by on Feb 18, 2009 in Recipes | 3 comments

    My Favorite: Squash Soup!

    So first things first…the ingredients!  Mike Shaw was kind enough to bring me a tasty squash from his garden that I used for this recipe. Thanks Mike! For the rest of you, get yourselves to Trader Joes!  They carry a pre sliced and peeled squash…a great time saver! So here’s what you’ll need: squash, chicken broth, coconut milk, spices of your liking and a blend of cut carrots, celery and onions. If you decide on buying the whole squash then you’ll need to prep it first.  Here’s the drill: 1) Cut it...

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