Kate Birch

Outdoor Fitness is Functional and amazing fir your overall Health!

Engaging in physical activity outdoors provides opportunities linked to better health which is unavailable from indoor activity, such as exposure to sunlight for sufficient vitamin D levels.

Being outside in green spaces supports an active and healthy lifestyle, which has shown to increase life expectancy and improve sleep quality.

Do you need any more reasons?!

Contact me NOW to take your training sessions to another level outside!

Whether the only time you have available is a ridiculously early hour before work, on your lunch break, or mid-afternoon before the kids come home from school...
we offer versatility, to accommodate your schedule.
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Not everyone enjoys the atmosphere of a crowded gym, or having to wait for the machine you want to use to become available. The benefit of having a personal trainer is that you aren’t limited to working out where equipment is available.
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We bring equipment with us. You can also choose the location in which you exercise.
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Choose the comfort of your own home or in your neighbourhood park, you can have the flexibility to workout wherever suits you best.
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Sometimes, all it takes is a fresh set of eyes on your training regime to know where you can improve, what you can change and how much harder you have to push yourself.
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When you’re just about to give up on the last few reps, having Lean On Me PT by your side challenging you to keep going and keep pushing will be a game-changer for your fitness.
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DM NOW to book your FREE Consultation! Or, visit www.leanonme.pt and click the WhatsApp link

The best exercise is the one you actually do! 😬 🤭
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A few new faces this morning and another sweaty selfie! 🤳
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Superb session today and pretty perfect weather too! Warm up was a nice gentle lap around the field and 3 stretches to loosen any tightness to start the workout 💪
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Rounds of strength exercises with kettlebells followed by core and stretches in between to help people feel better during the training and also help recovery for after.
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Every Saturday 8am held at Buryfields Great Missenden. Get in touch to start your weekend right ✅️

Your attitude determines your destination!
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Saturday morning Bootcamp done for these lovely lot!
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Warm up - run and 3 stretches for the glutes, lower back and hamstrings ✅️
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Part 1 - 3 rounds of traditional bootcamp exercises with 1 minute planks in between rounds ✅️
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Part 2 - Partner workout races ✅️
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Cool Down - pilates and 3 stretches for the Quads, shoulders and triceps ✅️
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Based in Buryfields Great Missenden every Saturday 8am-9am. I'm looking for more people to join us get fit.
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DM now to start your fitness journey 💪

What do I look at to assess your core power?

Here are the 5 key areas I consider before designing a power training programme for my clients.

1. Shoulder mobility, 2. Thoracic rotation, 3. Hip mobility, 4. Ankle mobility, 5. Postural chain mobility

I review these areas because they set the foundations to start you on your journey to increase your core power, improve your overall golf performance and reconnect you with your body.

If you would like to know more about our dedicated Golf Fit Academy modules, hit the link in my bio.

What type of exercise should I do to improve my golf?

When engaging with exercise, it's important to realise that every movement must have a purpose. There has to be a reason why you use a certain exercise, whether that is to build strength, improve stability or increase stamina.

Let me break it down for you. Has there ever been a reason for you to jog for 30 minutes on a golf course? No? Well here is the reason why endless hours of cardio isn't going to improve your overall golf game.

When you incorporate cardio as your main source of exercise, you are not working to increase structure and balance. If you strengthen these areas you are guaranteed to drive bombs.

So my main piece of advice here is that you need to concentrate on lifting weights and adding core strengthening and mobility exercises to your routine.

When you’re doing the things you want to do because you choose to follow your heart instead of your head and go with the flow.
That’s when the magic happens!!

Loved the acknowledgment of my efforts and hard work from reaching a bonus again this month.
Even though I have lost count of the amount of times I’ve told myself “I will NOT give up!”
Not when there are still sooooo many people out there that need my help and need this product in their lives.
If I didn’t let them know how much better they could feel then I would be selfish!!!
When something comes along this good you can’t help but want others to thrive with you.

Live your days being lead by your heart and be amazed at what you will receive!! ♥️
We have spent far too long thinking with our heads instead of following our hearts because of fear or conditions to how we have been brought up or our cultures.
Next time you’re unsure about what decision to make….ask yourself, “is this for my highest good and for good intention of others too?”
This will help things work out for the best for you.
❤️

How happy are you with where you’re at and what you’re doing?
Truth hurts to know if you’re not happy with something, or you’re not fulfilled with what you’re doing.
YOU’VE gotta be the one to change it. Life doesn’t happen unless you make the opportunity for it to happen.
Where would you rather be?
What would you rather be doing?
How you gonna make that happen?
What needs to be done to get it?
Is what you’re doing right NOW going to mean that you get it?
……NO then quit wasting your time doing it!!
💯

Because ain’t nobody else loving your life!!
❤️
💋 #22222

Perception….your perception will determine your life and it’s outcome.
Gratitude is what gives you a great perception, be so grateful that the perception of any challenge that comes your way is a mere blip in the road and WILL always be overcome, and a lesson will have been learnt.
Your path is set out just enjoy the ride, feel satisfied that you are right where you need to be!!

Where are my people that get a kick outta making others feel good?!
Drop me some ❤️
How do you like to be treated?
- I treat others with the respect & love 💕 that I know I deserve.
And it feels good doing it 😊
And in return the universe treats me with respect & love 💕

Because you may not see tomorrow…
Or maybe you’ll live in regret wishing you took the opportunity’s that were available to you.
Don’t live in regret and fear!!
I’m glad I took a chance.

The good life 💕
Laugh often enjoy every moment as if it were your last.

HAPPY NEW YEAR!!
What does new year mean to you?!
To me it means…
Setting new desires for the year.
Getting clear about what I want to achieve.
Knowing how to get focused on what I need for me to get there.
Helping many others along the way to achieve their goals too.

What are you aiming for this year?

Valuing yourself and knowing how incredible you are.
We are all so unique and have so much to offer each other and so much to give back to the world.
Don’t waste your time!
Don’t abuse yourself or self sabotage, it’s not helpful and it will take your further away from where you want to be.

What a truly incredible weekend one I will remember for a very long time.
Meeting all the people I see weekly on our team zooms being able to educate ourselves and learn from the leaders.
Loads of takeaways from the weekend and so many inspections speakers giving perspective on life.
Can’t wait to see where I will be this time next year!!
Onwards and upwards!!
💞

How many times have you let opportunities pass you by?
Let me re phrase…
How much longer will you be fearful to try something you’re uncertain will be the opportunity of a lifetime?
I mean let’s weigh it up…what’s the worst that could happen?
Maybe you’ll drown!!
Or
Maybe you’ll fly!!
Or
Maybe you’ll never know 🤔
You have the power of choice, only YOU can choose, but YOU have the choice.

LEAN ON ME PERSONAL TRAINING
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The secret to success in my training...
1 I show up!
2 I use Ketone Sachets Kate Birch] !!
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I've been training all my life and one thing is for sure, if you want to see results you need to eat the right things.
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You cannot out train a bad diet!
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Carbohydrates are a macronutrient that provide energy. Simply put, there are good and bad carbs. Or let me rephrase: one's I would recommend to aid a healthy way of eating. One's that I would recommend to avoid...such as sugars and starch.
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The ketogenic diet may help weight loss in several ways such as boosting your body's metabolism and also providing potentially, your body's preferred energy source.
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As someone who likes to experience different ways of improving health, I trialled "going keto" without any additional support for my body.
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My aim was to eat less than 100g of carbohydrates a day and use fats as my energy source. I was informed that (depending on the person) it would take 30 to 45 days to be in the ketogenic state.
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My aim was strip the last layers of bodyfat while maintaining strength levels and do this sustainablly!
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After 3 days of brain fog I had to stop!
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Since then I have found a unique product that puts my body in the keto zone for me! This blend of beta-hydroxybutyrate and MCTs has been shown to effectively raise levels of ketones in the blood without the need for dietary change.
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A complete game changer 🙌
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I still have carbs in my meals however I'm experiencing the following benefits from Kate Birch] Just Pruvit Sachets.
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• bodyfat reduction
• improved sleep
• increase in cardio output
• increase in strength
• less anxiety/stress levels a feeling of more positivity
• less cravings of sugar
• can stick to eating healthier easily
• clearer skin probably from having very low sugar in my diet
• no brain fog
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Like with most things, this is not a one size fits all experience. If you like the sound of sone of these amazing benefits you have the chance to try the product for 10 days! Feel free to contact me for some more info!

I was feeling self conscious this morning…
I have avoided the gym for too long!
I am currently 16weeks pregnant such a wonderful feeling but not for me personally in the first trimester.
Don’t get me wrong I am obviously totally over the moon the be having our second child however I worry in the first few months that people look at me and think

“corr she’s put on a few pounds” or “she has let herself go a bit”

I know I know it’s silly but that’s just how I’ve felt.
But today I thought sod it, it makes ME feel better, it makes ME healthy, it keeps me moving, and will definitely help with reducing any aches and pains that could come later perhaps.
I am also in total amazement at how incredible the human body is and am excited for all the different changes that will happen along the way and each day we are closer to meeting Birch No2

Losing weight without changing your diet!!!!
Read on….
Yep it’s true you can lose weight with no need for changing anything you’re putting in your mouth.
Just tidy up all those thoughts all those things all those negative blood sucking people draining you and bringing you down!
Feel lighter naturally it’s easier than you think and extremely liberating.
Who’s tried it drop me some love ❤️
💫✨ ❤️ ✨

Keto 101 - Keto Research: Cognitive Testing KETO//OS® experts Dr. Jacob Wilson and Dr. Ryan Lowery explain the benefit of exogenous ketones in cognitive testing in this episode of Keto 101!Complete th...

Anyone doing keto or even intermittent fasting.
This is one for you support products to help you through a fast for a 24 hr fast once a week.