Everything in moderation
Meet Katharine, she's keeping Tunbridge Wells fit! From one on one personal training sessions to advice and tips on nutrition, we talk all things fitness and discover more about her successful brand...
What brings you to Tunbridge Wells? My husband grew up here so when we moved out of London nearly 10 years ago it seemed a great place to come back to and buy somewhere, we’ve been living in the St John’s area ever since. I’m originally a Londoner but at 13yrs old we upped sticks and went to live in Canada for a year as part of a teaching exchange which was incredible, came back to London for a year and then moved to Jersey, back to London then TW!
What’s does an average work day look like to you? An average work day includes 6-9 private Personal Training sessions. I usually set off in the morning with a few tupper ware tubs of food and snacks for the day and litres of water in case I can’t fill up anywhere. If there’s time in between clients I do a speedy 20 mins kettlebell workout or some hills and then back to work. Every Tuesday evening I’m based at Skinners’ School gym running 3 classes back to back of Group PT sessions which are great fun.
What kind of fitness programmes do you offer? It depends very much on the client as to what fitness programme I put them through. I specialise in pre and post natal exercise so obviously, lots of factors are considered here. When I start with someone new, I plan where I’d like to take them and what exercises we need to do to get there. You’ve also got to take into account any injuries or surgery they may have had. I like to use weights if it’s appropriate as most people shy away from these and are unsure of what to do with them but again, it depends on what the client’s goals, needs, likes and dislikes are!
Can you give us any tips on nutrition? Movement and nutrition go hand in hand so obviously, I’m on hand to support clients in what they’re eating and drinking. But quite honestly, it’s nothing groundbreaking. If your aim is to lose weight, move more and eat less. It’s as simple as that. The media can sometimes make nutrition so confusing but my golden rule for every meal is that when you look at your plate ask yourself, can you see 4-5 different colours on there? If not, chances are the meal isn’t that nutritious. If it is, game on, you’ve got a great variety of nutrients in one hit.
Do you have a favourite recipe you can share with us? Aubergine mousaka – it’s a veggie dish but has a meaty texture! https://www.bbc.com/food/recipes/veggiemoussaka_90770
Do you live by a mantra? Everything in moderation. That includes food, drink, going out, staying in. Your body will soon tell you if you’re doing too much and you need to back off. It is ok not to do everything. Is your life going to crumble if you miss a night out with your friends? Will your body thank you for staying in, eating a great meal and getting a good night’s sleep, yes!
What’s your favourite thing(s) to do at the weekend? Chill. Weeks can be hectic and physically tiring so at the weekend you’d find me catching up with friends and family, eat some good food, enjoy a gin and putting my feet up.
What advice would you give to someone who’s never tried any fitness?
Do what suits you and when.
I think people can feel quite daunted by exercise, what should you do? How long for? My friend is doing this class but I can’t get there in time so maybe I just won’t bother...
At the start of the week, have a look at the diary. What time can you carve out for a walk, 15 min bodyweight exercises or can you go for a jog whilst your kids ride their bike. Sometimes you need to schedule it in and set a reminder otherwise it might not happen.
Variety is the spice of life.
This is the case in all areas of our life but especially when it comes to eating and exercise. Change up your routine so your body doesn’t get too used to doing the same thing. It gets to a point where your body will plateau and you need to challenge it again.
Ditch the scales.
I have been known to hijack the scales of a few clients because they were on them every day. Once you start exercising, you build muscle and it is much more dense than fat so takes up less room on your body. Because of this, you won’t necessarily see the number on your scales decreasing but your clothes will feel looser. If you’re quite number driven, you might end up feeling quite deflated about all the hard work you’re putting in. Go with how you feel and how your clothes feel on you rather than jumping on the scales every morning.
Be specific.
I hear ‘I must do some exercise this week’ a lot. But what does that statement actually mean? From hearing that I would ask ‘what are you going to do’, ‘how long will you do it for?’
Whereas, if you said ‘I will walk twice this week on Tuesday and Friday for 20 mins each time’, that feels much more like a plan of action rather than a statement.
Finally, don’t go all out in the first week. Build it up gradually and your body will thank you for it!
Our lives are so busy these days it’s hard to find time to stay fit, any tips you can give for quick workouts? I give my clients homework workouts to do all the time and none of them are longer than 15 minutes. To squeeze in a quick workout you need to know what you’re doing. Keep it simple, otherwise, when you’re ready to go you’re faffing around and using up valuable time. The main thing to remember is not to cram in too much and don’t think you need to spend an hour to get a good workout, little and often is also good and much more achievable. Next time you’ve got 10 mins, go for a walk around the block, stretch or do a little circuit of squats, press ups, and core work and you’ll feel better for it!
What does the rest of 2018 look like for you? The rest of 2018 looks really exciting. A mix of trail running in Chamonix and a surprise trip my husband is planning, it’s eating me up not knowing where we’re going as I always do all our travel planning!
Top 3 Instgram Follows: Ross Edgley, Kaisa Keranen & Gemma Atkinson
What do you love about Tunbridge Wells? TW common - we are so lucky to have this on our doorstep, I’m still finding paths that I haven’t been down before!
I love going to see Victoria at Serenity Therapies off the High St, she has magic hands to ease any aches and pains!
Camden Road – I love to support local where I can and there are lots of opportunities to do this in TW. A sourdough at the weekend is a must from Bicycle Bakery.
The gang at Sarah’s Runners are an incredible bunch. I’ve just returned to support coaching for them and I’ve missed it so much, they support and encourage whoever comes along in their goals, whether it may be a 3-mile jog/walk or a 5-mile run.
Present yoga - I treat myself once a month to a yoga class here. Not everyone loves the intense heat but it gets straight into my body and helps me bend in ways I can’t usually.
My Group PT sessions at Skinners School, no more than 6 people per class in a private gym setting so you’re getting the focus of a PT at a fraction of the private PT session cost.
What’s on the horizon for your brand? I’m hoping to come out of my comfort zone and offer workshops on exercising through pregnancy and returning to exercise after having children. I find public speaking quite nerve-racking so this is a personal and business goal to overcome!
I’d love to grow my Group PT sessions at Skinners’ School and start to work with other PT’s to offer more services. I’ll also be specialising in Cancer rehab exercise which I’m really looking forward too.
To book a session: Call, text or Email Katharine: 07912573410 or kcfitness@live.co.uk
Website KC Fitness Facebook Outdoor Fitness Paddock Wood Facebook Instagram
Exclusive discount offer for OTW readers: 10% off Thursday Group PT sessions at Skinners’ School gym for the next term starting 13th September 2018. Quote code: OTW when booking.
