KatieH Fitness

Testimonial from my client Asma 🫶

✨Client spotlight✨

Lucy started to work with me in January 2023 with the goal to tone up and be leaner/slimmer over all.

⏩Fast forward to May 2024 and not only has Lucy achieved her goal, she’s created a better relationship with food and consistency with exercising as well as looking amazing in her wedding dress🫶

✨Georgies testimonial✨
My experience with Katie was fantastic and I couldn’t recommend her more! She was so supportive and encouraging throughout the time I have been working with her. At the start of the course I was looking to improve my fitness and learn more about healthy home workouts. Katie listened to my goals (which I reached!) and also pushed me to achieve more than I had hoped. She introduced me to protein shakes (that I now understand the benefits of), gave me a varied series of workouts (that became more challenging every week) and was always willing to change the exercises up if I wasn’t comfortable/enjoying them.
This was my first ever experience with a PT and I will definitely be carrying on with Katie in the future.
Thanks again for all your help, support and for being an amazing guide!

✨12kg weight loss in 10 weeks✨
Mags started working with me after trying multiple different diets like weight watchers and not really enjoying exercise, her goals mainly focused on increasing her overall health and fitness to be able to play with her daughter with the added bonus of weight loss.

Changes made
✨increased protein and fibre intake
✨increased fluid intake
✨8k+ steps a day
✨2 weight based workouts a week

Client Asha- ‘I’ve been training with Katie since the start of the year. Katie has supported me with building a healthy relationship and mindset towards food and working out. Katie has helped me stay focused on setting clear intentions towards my fitness journey. She has guided me through week by week ensuring to check in on my health not just physically but mentally also. During the workouts, she has made me feel comfortable and ensured I have been able to push through my strength in every session while also taking into account any pains I have. Thank you Katie 😊‘

✨What is a superset?

A superset is 2 exercises performed back to back with no rest.

They can be exercises targeting different, opposite or the same muscle groups.

✨What are the benefits of a superset?

In its simplest terms a superset is a great way too save some time in a workout, doubling up the exercises=less rest

Other benefits:
✨increased cardiovascular strain
✨increased volume
✨more time under tension when using same muscle super sets

✨How to use a superset in your workouts

Supersets are most beneficial towards the end of your workout, these should be 2-3 sets of 8-12 reps for muscle growth.

✨When not to use a superset

Supersets are not necessary for beginners as this can lead to incorrect technique and in turn injury, down the line opposing muscle supersets can be added to increase volume and intensity.

Supersets should be avoided for strength or power based training so this mostly applies to compound exercises like bench press, deadlifts and squats to allow for recovery and in turn get the most you can out of your sets.

✨Here’s some examples of effective supersets:

Different muscle groups/opposing muscles:
✨leg extensions and leg curl (quads and hamstrings)
✨overhead press and goblet squats (shoulders and quads)
✨

Same muscle/groups
✨hip thrusts and single leg hip thrusts (primarily glutes)
✨straight arm pulldown and seated row (back)
✨shoulder press and lateral raises (shoulders)

✨Starting your fitness journey can feel overwhelming to begin with…what to eat, how much to eat, how many steps should I do, how many times should I workout, am I doing this right etc etc…✨

If we were to focus on all of these things at once something would give so we break it down:

1. What is your current diet like- not enough protein and fibre is a good starting point when making adaptions to your food intake. Protein to help muscle gain and recovery and fibre to keep you fuller for longer and aid gut health.

2. How much are you eating currently/what is your goal- this is very much dependent on your current food intake, if your goal is to lose weight but you’re already under eating the best place to start is to gradually increase your calories until they match your energy output (eating at maintenance)

3. Steps-this is simple, do more than you currently average and aim to increase this over time but make it manageable.

4. How often should I train- again this is very much down to what you have the time for. If you only have the time for 2 sessions a week do not push for 4 as this is unrealistic. The best place to start is compounds to get the most out of your sessions and make sure you’re hitting all the muscle groups equally.

If you’re finding the idea of where to start intimidating and want some support just get in touch 😊

No ones journey is the same, you never know where they started.

Client Kai has been working on reducing tightness in his muscles to allow further range of motion for day to day functional activities.

One exercise we have been looking at to help build strength to help support him in this is banded box squats, the height of the box/platform has been reduced and here we are nearly at “normal” depth. We use the band to aid in bringing awareness to hip abductor muscles to focus on pushing knees out to the side.

Client Jess- “During lockdown I’d stopped exercising and lost all confidence. Katie helped to ease me back into exercise starting with the basics and building up my strength, along with building up my strength Katie helped to rebuild my confidence both in and out of the gym, showing me that lifting weights is not just for guys. I cannot recommend Katie enough she is encouraging, knowledgeable and knows just when you need a kick up the arse!!”

⭐️⭐️CLIENT TESTIMONIAL ⭐️⭐️

“I have only been working with Katie for a few months now and it’s the best decision I’ve made in the gym. I’ve already made so much progress with my deadlifts, bench press and squats because of her. She is informative, supportive and patient with everyone and I cannot recommend her enough!”