Hey, I'm Kat. If you haven’t seen me before here’s 10 things that sum up what kind of fitness coach I am: 1. I drink alcohol and I’ll never tell you to fully stop 2. Clients don’t have to be worried about missing a session or cutting it short if something comes up. That’s life 3. 10,000 steps a day is likely unrealistic for most people over 40+ with full time desk jobs and other responsibilities 4. My body is kind of broken from Rugby - but I make fitness work for me and I’ll do that for you too 5. I love getting stronger, and watching other people over 40+ do it too, despite them doubting they can to begin with 6. I think training in your 40’s is different from training in your 20’s and understanding that will give you an advantage 7. None of my clients track food from day 1 - we focus on education and accountability first 8. I don’t love cooking and refuse to spend hours in the kitchen - much prefer efficient ways to enjoy food and fuel properly 9. My focus is never to get the fastest results possible. It’s to get them in the best way possible - so you enjoy it, feel good and gain confidence 10. Fitness is my job and passion but not my whole life. I like going out, enjoying food, travelling - both can coexist! P.s - mine and my teams coaching has a 9/10 rating P.s.s - And we’ve had over 700 amazing transformations If I sound like the type of coach for you, make sure to follow to stick around

Absolutely great night at Halloween horror. Highly recommend

Stop ‘starting again Monday’ once and for all! When you have a high responsibility desk job and a family, your nutrition choices should be easy and not a chore. I’ve put together a guide that will make the process easy and realistic for you. I can send you a copy follow me and comment ‘fit food’ on this video

Fitness isn’t meant to be all or nothing. Being 100% on it for 100% of the time is unrealistic. Do a lot of good things, a lot of the time (not all) and you’ll make better progress

Here's a piece of fitness advice you won't get off a lot of personal trainers: Focus on how you feel, as much as how you look. These days, it's easy to only focus on your appearance. And listen, having physical goals is great. Bigger quads, a stronger back, less fat, there's nothing wrong with them. But if you solely focus on what you see in the mirror you risk forgetting the bigger picture- Are you enjoying it? Are you more confident? Are you trying new things? Are you staying consistent? Do you feel more energised? Are you prioritising yourself? The internal improvements are some of the best fitness will ever give you. And you've probably got more things to be proud of yourself for than you think.

Over 40 with a desk job and want to drop fat and build muscle? You need my new guide 'the over 40's fat loss eating guide' Comment 'Fitfood' and I'll send you a copy

We got married on Jurassic River Adventure ride (yes really) 1 year ago today. How are we celebrating? We are back in Orlando of course. We decided to come over here for a month. Still running our business, still visiting various awesome gyms and still visiting parks and drinking cocktails. The dogs are with one of my best mates living their best life. You could say we aren’t conventional but I think we are doing life exactly the way that suits us. Happy Saturday, we are off to Epic Universe for some Harry Potter cocktails

Working 12+ hour days doesn’t make you more successful. It often makes you less productive. I get it, I’ve been there, answering work emails at 11pm, skipping workouts because I was ‘too busy’. Was I better at my job for doing that? Absolutely not. I was tired, my enthusiasm was low and wasn’t producing my best work. I quickly realised that by setting boundaries and protecting my workout time I was more energised and productive. Work life balance shouldn’t be token. That’s why I’m writing this from Hog’s head in Orlando. Work done for the morning, now time to chill

Building muscle over 40 👇🏻 (back edition)

Ladies if you ever needed a reason to lift- here you go 👇🏻 This wasn’t an isolated comment either. Others piled in saying I was a man hating lesbian and too lean to be able to have children etc etc. Trust me John- (and other John like people)- I do not spend hours in the gym to be sexually attractive to random strangers on the internet. I train for my physical and mental health and I LOVE feeling strong. I also love that most the women who come to us for coaching are interested in getting stronger and feeling better to! Oh and the comment was on a post about how to build muscle- so Johns preferences (or anyone else’s) are not relevant- There are 2 options- 1. You want to build muscle so you read the post. 2. You Don’t want to build muscle? Scroll on. You don’t comment about your sexual preferences. So I won’t be cancelling my gym membership…

I’m 40 years old now and confident in my body but it’s not been a straightforward journey: → As a child I was always naturally athletic, I had abs, was strong and fast. → In fact, I was as strong as the boys in my class at first school. Unfortunately I didn’t think this was cool. I thought it meant I was heavy as girls were ‘supposed to be small’ which led to disordered eating in my teens. → I joined Rugby when I was 14, fell in love instantly and knew I wanted to play for England → Trained hard, joined the team and won the world cup in 2014 → Medically retired from rugby due to concussions, and almost instantly I wanted to get rid of my muscle mass to look ‘more feminine’. → Lost my identity, stopped fuelling properly and lost confidence in my body. Dropped a lot of weight and muscle. → Met my now husband, and fell back in love with lifting. Re learned that strong is better than skinny and found my passion for training again → Now I train consistently (and love it!) In probably the best shape of my life (even if I do get troll comments) I know body image is complicated which is why I share my journey. I want to show young girls that being is cool and not something to be embarrassed about. Strength training and fuelling properly completely changed my life for the better. So if you’ve been thinking about getting strong- do it!

Cannot wait to call this one! I still have to pinch myself how far rugby has come since I played

🙄 can I just get 1 day where some guy doesn’t wrongly accuse women with athletic physiques of being on drugs? It’s not just me, I see it happen to lots of women athletes. If your first thought when you see a muscular woman is ‘drugs!’ You know nothing about women are capable of

‘Building muscle is hard as you get older’ It is hard work BUT you make it harder by 👇🏻 •Not fuelling properly •Skipping recovery days •Following generic advice •Not training with intensity •Expecting results instantly It makes it exhausting, way more difficult and unenjoyable If you’re 40+ and want to gain muscle do this: 1. Strength train → That’s a proper weights training programme, not random workouts or HIIT classes. 2. Apply progressive overload (safely) → You want to be lifting either heavier weight, or doing more reps over the course of weeks / months 3. Fuel your body properly → Eat a well balanced diet of Carbs protein and fats. If you want to perform, you need to fuel your body to do so 4. Prioritise rest → More is not always more. Your muscles only grow if you give them time to recover. Be aware of your limits and take regular rest days 5. Give it time → Don’t rush the process, it never works. And enjoying the journey makes it way more satisfying when you see progress Prioritise them and you’ll see better results, and enjoy it more too

World champion to rock bottom to thriving at 40 💪

In 2020 I didn’t own a laptop. 2026 I run my own online business. You can make huge changes when you put the effort in and believe in yourself. In fitness, in work, in life.

Eng 5 Australia 10 at half time 👀