KCH Coaching

Very happy with how today has gone - 1 hour morning walk, 3 litres of water, upper body workout, 9000 steps, and well within my calorie deficit. Now just keeping everything crossed for a good nights sleep 😬

Food diary for today:-
Breakfast - Greek yogurt and protein granola
Lunch - burrito bowl (tastes better than it looks - honestly!)
Snacks - lentil crisps and choc gems
Dinner - chicken Kiev, salad and boiled potatoes
Pudding - lemon cheese cake

Calorie total: 1835
Daily goal (according to my height, weight and activity levels): 2300

First day of my calorie deficit, I’m having a glass of wine, and I’m still under my calories.

It’s so important to have a healthy balance when trying to ‘diet’ and I’m determined to still incorporate all my favourite things to make sure I’m not slipping back in to old habits and depriving myself of anything.

Cheers 🍷

Got my act together and meal prepped this batch of minced pork burrito bowls for work lunches this week.

299 calories and 27g of protein per portion.

All ingredients bought from and it’s works out at only £1.30 per portion!

6 months after we got engaged…we have FINALLY booked our date!

This means that I am now officially shredding for the wedding! 👰🏻‍♀️

416 days to work on building some muscle, losing some fat, and feeling fu***ng fabulous in a wedding dress!

The wedding is the exact motivation I need to kick my ass in to gear and discipline myself to be more consistent.

Let’s go!

For the past year or so, for several reasons, I’ve really struggled to have a morning routine.

But having a solid morning routine can really help to set the tone for the rest of the day - and therefore, my goal this week is to be in the gym at 6am every single morning to do a 30 minute treadmill walk.

Waking up at the same time consistently each day will allow me to get into a much better sleep routine in the evening (currently non-existent!!) which will in turn help to boost my energy levels. Doing a 30 minute treadmill walk will also massively help me achieve my daily step count goal (currently set at 8000). I’ve also noticed that when I do something active first thing in the morning, I find it much easier to reach my hydration goals (3L per day).

By implementing this simple morning routine, hopefully it will have a knock on effect on my ability to hit my other daily goals!

A reminder that you don’t always have to lift heavier to be making progress.

Yesterday felt like a sucky workout. I don’t know why - I just did not have it in me!! For some of the exercises I had no option but to drop the weight - but I did more reps to compensate…….and still got PB’s!

Was it a perfect workout? Not by any means. But was it progress? Yeah, I would say so! 💪🏼

My goals for 2024…

- Lose 20kg - this is quite a flexible goal, as actually my weight is irrelevant. I want to get to a place where I feel happy and confident in my body. Losing 20kg would take me (almost) back to a weight that I have previously been at before and felt happier at. However back then I only exercised to burn calories and had no desire to build muscle - but that has changed!! So I am very aware that I may feel entirely different about my body now I have a different outlook - and therefore my ‘ideal weight’ actually doesn’t have a numerical value. It’s when I feel happy, confident and physically and emotionally healthy.

- Do a full push up - because I think women who can rep out full push ups are bad ass and I want to be one of them

- Grow my glutes - because mine are flat as pancakes 🥞😂

- Feel confident to wear a crop top in the gym - because I want to work on my mental attitude towards my body and show my emotional growth as well as my physical

- To do the splits - because why the f**k not!? 😂

Happy Christmas 🎄🎅🏻

Love,
KCH Coaching
XxX

I sincerely hope you don’t need this - but just in case, here is your permission to take a step back from food tracking over the next couple of days.

Christmas is for spending time with your nearest and dearest, for rest and relaxation, for enjoyment and fun. It is NOT for worrying about your weight or calorie counting.

With an abundance of food and drink around us at this time of year, try tuning in to your body and listen to what it is telling you. Are you getting hunger cues - restlessness, lack of concentration, a rumbly belly? Or are you eating what’s in front of you just because it’s there? Are you REALLY enjoying the food/drink you are having, or having it just for the sake of it? Can you put less food on your plate, knowing that you can have second or third helpings if you want/need it? Are you keeping on top of your hydration and drinking plenty of water alongside your favourite tipple? Can you have just one or two chocolates, knowing that no food is ever off limits even when we are trying to lose weight, and therefore the rest of the box will still be available to you whenever you feel like it?

I know this is a really hard time of year for people who are struggling to lose weight - but listen to your body. It knows what it needs.

And if you are really struggling - I get it, and my inbox is always open ❤️🎅🏻

P.S if you have a coach or personal trainer who is expecting you to track your food over Christmas, fire them - IMMEDIATELY!! 😂

A LITTLE UPDATE…

So last week was my final week working as a fitness instructor/personal trainer at PureGym before I start my new role as Safeguarding Health Representative for the NHS in January! What a wild 6 months it’s been 😅

Whilst I am still offering some online coaching to a select few clients, I am for the most part leaving this unexpected chapter of my life behind, and therefore I have made a few changes to this Instagram account.

I will still aim to offer some snippets of health/fitness education, but for the most part this account will become more about my lifestyle and my health and fitness journey so I’ve changed the page name from kch_coaching to kch_fitness to reflect this.

I hope you’ll stick around for the ride!

Much love,
Katie
KCH Coaching x

Progress isn’t always about pushing harder…

The leg press machine should go towards the start of your workout, as you will be using some big muscle groups and will want to aim to lift heavy whilst your muscles are still fresh.

Last week I PB’d 125kgs on the leg press, and was hoping to push for more today, but unfortunately the leg press was in constant use right up until the end of my training session - not ideal!

So I scaled it back to 100kg whilst keeping the focus on good form, because realistically I knew that 125kgs wasn’t achievable at the end of a workout.

For me, the BIGGEST form of progress is knowing yourself well enough to know when to push, and when to pull back.

Listen to your body - what’s it telling you?

Yesterday I turned 30, and as I enter this next decade of my life I’m determined to give less of a f**k about what I ‘think’ people are thinking about me and the way I look.

There’s that saying:- those who matter don’t mind, and those who mind don’t matter.

And it’s true. Those who I’m closest to don’t care what I look like, because that’s not what they love me for.

Strangers who don’t like my appearance? Well, chances are I’m never going to see them again anyway. And unless they explicitly tell you they don’t like your appearance, then actually you don’t know that’s what they are thinking.

You only get one life, and it’s too short to spend your whole time miserable and worrying about what others think. You need to love your body, in all its forms, and live your life to the fullest.

That’s not to say you can’t want to make changes - but don’t hate yourself along the way.

Here’s to wearing the bikini or the crop top or the skin tight dress - and giving less of a f**k!

If you want help to feel confident in your mind and body DM me with the word COACH now!

I can think of worse places to be doing programming for my clients…

Do you feel overwhelmed by the amount of machines in the gym?

Unsure where to start?

Need some help knowing how to get the best out of your workouts?

Want to build confidence so you can enter the gym with your head held high?

If this sounds like you then drop me a message and let’s book a FREE no obligation consultation.

Online coaching available as well as 1:1 coaching !

❤️

Drop me a message now to discuss how I can help you on your journey to a healthier, happier, fitter you!

Check out the KCH Coaching Instagram page!

https://instagram.com/kch_coaching?igshid=MmIzYWVlNDQ5Yg==

🏠 1:1 Personal Trainer and Online Coach
📍 PureGym Taunton
🏋🏻‍♀️ Helping serial dieters lose weight for the final time
🤰🏻 Pre/postnatal specialist
📲 DM me for more information