Coached by Katy

“I struggle with motivation” Something all clients have in common, they lack the ability to stay motivated for long periods of time. But funnily enough, we all do. I’ve never met someone who has remained motivated for months and years at a time. Yes, I help to improve my clients motivation and keep them accountable, BUT, what you are really looking for is a ROUTINE. Being in a routine will be the thing that gets you out of bed before work to train, the thing that forces you to put your runners on after a long day and get some steps in. Once you are in a routine, motivation becomes less relevant. Of course, it helps but NO ONE is going to be motivated day-in-day-out. One of the biggest things I help clients with is getting into a routine - helping them make their workouts, nutrition, steps, sleep, and hydration a habit. Once we achieve this, the rest looks after itself! If you want to get into a routine and improve your health, fitness, and overall lifestyle, send me a message or fill in my pre-app form to find out more: https://lnkd.in/gG5NkG8f

✨Pyramid Session✨ Just dropped a killer pyramid workout that'll transform your running endurance. Here's what we crushed: We started smart with: - Full-body mobility work to wake those muscles up - Easy 2km warm-up to get the blood flowing - Dynamic drills & strides to prime those legs Then the fun begins! Our pyramid challenge: HARD intervals (minutes): 2 ➡️ 3 ➡️ 4 ➡️ 5 ➡️ 5 ➡️ 4 ➡️ 3 ➡️ 2 Recovery intervals (minutes): 2 ➡️ 2:30 ➡️ 3 ➡️ 4 ➡️ 4 ➡️ 3 ➡️ 2:30 Pro tip: Focus on maintaining strong form throughout. Those recovery intervals are your friend - use them wisely! 💪 Ready to take on this challenge? Save this workout and let me know how it goes in the comments below! #running #workout #fitness #getfit #fitnessmotivation #training #runningmotivation #personaltrainer #gymmotivation #weightloss

5 Common Fat Loss Mistakes You're Probably Making Hey ! 👋 I see you working hard on your fitness journey, but wondering why those stubborn pounds won't budge? As a fitness coach, I've helped women transform their bodies, and these are the top mistakes I keep seeing: 1. You're Afraid of Lifting Heavy Ladies, those 2-pound dumbbells aren't going to cut it! The "I don't want to get bulky" fear is holding you back. Trust me, building lean muscle through strength training will boost your metabolism and give you that toned, sculpted look you're after. Plus, you'll feel like a total boss! 💪 2. You're Under-Eating (Yes, Really!) I get it - you think fewer calories = faster results. But when you drastically cut calories, your body goes into survival mode, slowing down your metabolism. Instead of starving yourself, focus on nourishing your body with whole foods and adequate protein. Your body needs fuel to burn fat! 3. You're Obsessed with Cardio Spending hours on the treadmill? That might be sabotaging your progress! While cardio has its place, too much can increase stress hormones and break down muscle. Try swapping some cardio sessions for strength training and high-intensity intervals. 4. You're Not Sleeping Enough Late-night Netflix binges are wreaking havoc on your fat loss goals! Poor sleep disrupts your hunger hormones and makes you crave sugary foods. Aim for 7-8 hours of quality sleep - your body will thank you with better results. 5. You're Following a One-Size-Fits-All Plan Your body is unique, beautiful, and deserves a customized approach. What works for that fitness influencer might not work for you. Listen to your body, track your progress, and adjust your plan accordingly. Ready to start seeing real results? These small changes can make a huge difference in your fat loss journey. Remember, you're capable of amazing things - let's make them happen together! ✨ Complete your pre-application form here: https://lnkd.in/gG5NkG8f 🫡

“I want to get into a good health & fitness routine but I can’t start right now..” 💬 It’s not the right time… 💬 I’ll start after summer.. 💬 I’ll start when work quietens down. 💬 I’ll start in the new year.. 💬 I have some people visiting so it’s not a great time.. 💬 I’ll start after my holiday.. 💬 I’ll start after Ramadan.. 💬 I’ll have more money to start next month.. ⏰ There will never be a perfect time to start working towards your goals. If you have been pushing it off and justifying it with a reason similar to the above, you will ALWAYS find an excuse not to start. Work will always be busy.. There’ll always be some kind of upcoming holiday or trip.. You’ll always think you’ll have more money in a couple of months.. You will continue to find some sort of excuse to justify pushing it off for another while. And what’s the harm? You have great intentions and that’s what matters I suppose? ❌WRONG❌ You’re only getting more unhappy, unconfident and unhealthy. Why would you prolong that for longer than necessary? Why would you not bite the bullet and take a step towards solving these problems? Maybe you’re scared to fail, maybe even scared to succeed, maybe you’re just lazy and unmotivated and not truly ready to change. Regardless of the reason, I have never met a single individual who has started their health & fitness journey, with either my online coaching, another coach/PT or simply by themselves say ‘I wish I started this later’ or ‘I regret getting started’. ‼️ Stop pushing it off, it’s time to take action towards a healthier, happier lifestyle - be that with me, another coach or going at it alone. Ready to actually make progress and achieve your goals for the long term? Complete your pre-application form here: https://lnkd.in/gG5NkG8f 🫡

Should you be going to failure in the gym? For most, the answer is yes. If you are comfortable with your movements, you know your technique is correct and you are on a machine or doing a free-weight exercise that allows you to fail safely, then you likely should be aiming to get to failure. If you are not pushing yourself to failure, you are not putting your muscles under sufficient stimulus and are slowing down your progress as a result. HOWEVER, It’s important to note that there are a few scenarios where it is not necessary or could even be unsafe to go to failure: ❌ If you’re a beginner or are beginning a new programme and you are still getting used to particular movements and techniques ❌ If you have no strength/muscle-building or fat loss goals, you simply want to feel better about yourself and are working on more health/routine-related goals ❌ If you are doing certain exercises where it may be dangerous to fail e.g: barbell back squat, bench press etc. Follow for more gym advise🫡 #GymTips #StrengthTraining #WorkoutSafety #FitnessEducation #TrainingAdvice #GymProgress #ExerciseScience #WorkoutTips #StrengthGains #FitnessJourney

If you’re looking for some entertainment while you’re getting your steps in, podcasts are a great way to keep you occupied, teach you new things and make the time fly (particularly on those long runs) 🫠 I HAVE to listen to podcasts while I run. These 3 have been my go to over the last few years🎧 @thediaryofaceopodcast - this is my favourite podcast. Always good guests on, you learn so much and they are nice and long for those longer runs and walks! @gracebeverley Working Hard, Hardly Working podcast is a great mix of business, health and other interesting topics. I didn’t love it in her first year or so but find it’s really improved since then. @mtgmpod - A great one for times where you don’t want to have to pay too much attention or learn anything! A very easy/funny listen with @joannemcnallycomedy and @voguewilliams I go through podcasts very fast so I’m always on the look out for new ones so leave your recommendations below if you have any 🙋🏼♀️ #PodcastRecommendations #WorkoutMotivation #RunningCommunity #FitnessJourney #ActiveLifestyle #PodcastLife #WorkoutPlaylist #RunningMotivation #WellnessContent

The Keto diet was developed in 1920 as a way to reduce seizures in patients with epilepsy. The low-carb and high-fat diet alters the ‘excitability’ of the brain, reducing the tendency to generate seizures. Since then, people have been incorrectly using it as a weight-loss diet. The idea of the Keto diet for weight loss is due to your body having to burn fat instead of carbs while in a state of ketosis. To be in ketosis, your carb intake must be below 10% of your total calories. This means restricting SO MANY foods including grains, most fruit & veg, most dairy, many legumes, some nuts, the list goes on. Instead of these carbs, people eat high-fat foods. While there are many healthy high-fat foods like avocados, nuts, oily fish etc. so many of these healthier options also contain carbohydrates meaning people on the keto diet tend to primarily eat fatty red meat and low-carb dairy products such as butter, some cheeses and heavy cream. It goes without saying that this is a very difficult and unsustainable diet. It also goes without saying that any diet that advises cutting out an entire macronutrient is highly flawed. Unsurprisingly, with the increase in Keto diets over the last number of years for weight loss, studies are starting to show some less than favourable outcomes for people on this diet. These studies suggest an increase in cardiovascular disease - hardly surprising (blood cholesterol levels) as well as an increased risk of certain cancers due to the lack of fibre. Please do not exclude any food group when trying to lose weight. Instead, consume a lower amount of calories than you burn, fuel your body with nutrients (this includes carbs!), move more, sleep 7+ hours per night, drink plenty of water and enjoy your life🫡 #NutritionFacts #HealthyEating #DietMyths #SustainableHealth #NutritionScience #WellnessEducation #BalancedDiet #DietCulture #NutritionalBalance #HealthyLifestyle

It’s crazy how many of us don’t track our cycle or pay much attention to the impact it has on our training, mental capacity, energy levels, and other factors of our life 👟 I’ve started tracking my cycle to monitor the impact on my training and work so that I can cycle sync my sessions/phases going forward 🔄 Tracking your cycle doesn’t just relate to the few days of your bleed, it relates to your full cycle (can be anything from 21-40 days)🩸 If you’re interested in learning more about your cycle and how to track it for training or work purposes, send me a DM with the word ‘cycle’ and I’ll send you a link to the webinar I recorded for my clients: ‘Training Through Your Cycle’. #WomensHealth #CycleSyncing #FemaleAthletes #TrainingOptimization #FitnessJourney #WomenInSports #HormoneHealth #WellnessCoaching

The biggest mistake all new runners make… Not including hard efforts in their training. If you don’t include things like intervals, tempos or hill sprints, you won’t improve your pace. Stop expecting easy runs to improve your times🐌 #runningtips #runningsessions

Hi, my name is Katy and my passion is helping ladies all over the world become healthier, stronger and happier. Interested in finding out more? https://lnkd.in/gG5NkG8f