Physique Health

So proud of my client and good friend Ali and her training partner Sarah for completing the Wokingham Half Marathon today! 🏃🏻‍♀️

From being a non-runner, Ali set a big goal and then trained hard to complete it! Such an amazing example of how hard work pays off 💪🏼 I couldn’t be prouder!

Can you show some support for this awesome pair and get them to £2,000, every little bit helps 🙌🏼

Follow the link below for more info about who they’re supporting, or check out their page here 👉🏼 “Freely Fruity”

https://www.justgiving.com/crowdfunding/aliandsarahslittlejoggywoggy?utm_term=WYzdqYm5G

Sunday morning workout with my training partner 💪🏼😂

This was my first postpartum workout, it felt great getting outside and moving again (other than walking). I took things really easy and focused on my core & pelvic floor recovery throughout.

Here’s the circuit I done:

40s work with 20s rest x 2 rounds

☀️ Slow jogging on the spot
☀️ Squats
☀️ KB single arm rows (20s each side)
☀️ Reverse lunges
☀️ Press ups
☀️ Single leg RDL (right leg)
☀️ Single leg RDL (left leg)
☀️ KB shoulder press

I’m almost 6 weeks postpartum now, I fortunately recovered fairly quickly but I know the importance of building my core strength & pelvic floor back up gradually.

I have a slight diastasis (abdominal separation) so it’s important to avoid too much strain on my abs, if I see doming on any exercise I regress it slightly to reduce the pressure.

I’ve been doing regular TA breathing everyday since giving birth (see my previous post for this) to rebuild my core and reduce the diastasis.

It’s hard taking things steady, but I know it won’t be long until I’m back training like I was pre-pregnancy, especially if I put the work in to recover fully first.

Maternity leave is fast approaching 😱🤰🏻

Unless little man decides to come early, I am planning on working up to Christmas Eve before finishing for the festive break & maternity leave.

I have been posting my last 3 weeks of availability on my stories, so keep an eye out today for my last massage & PT slots.

I will be setting all clients up online starting from January with a training plan to keep you going until I’m back 💪🏼 Be sure to get your last PT booked in before I finish so we can go through your plan.

I’m unsure on an exact date I’ll be back in person, but I’ll be available over the phone and I aim to come back to a few hours per week once we’re settled into life as a family of 4 (or 5 including the pup 🐶🐾).

I hope you all enjoy the build up to Christmas 🎅🏼 How is it only 19 days away!?!?!

Unbelievable (& child-free) brunch today 🙌🏼

What’s your favourite breakfast???

I’m usually a poached egg on toast person, but this was 🔥

30 WEEKS 🤰🏻

This past week I’ve been struck down with a sinus infection, but fortunately I’m now on the mend 😅🙌🏼

Other than the endless bugs I catch from my toddler, I feel very fortunate that I’ve been well enough to exercise throughout this pregnancy. I found I was a lot more tired during my first and struggled to train, I tended to stick to walking and yoga which worked well for me.

It’s important to listen to your own body, if you feel you have the energy to exercise, then make the most of it and hopefully it’ll lead to more. If not, don’t beat yourself up! Just do what works best for you and try to keep moving as much as possible, regular walking & stretching have great benefits.

As my bump is growing and I’m still keeping up with Mya, I do get some PGP (pelvic girdle pain), I had the same with my first pregnancy and just rest more when needed.

The main change I make to my training when I have this pain is to avoid split leg movements (e.g. high step ups & lunges) and take it easier day-to-day until it calms down.

At 30 weeks, I still focus my training towards strengthening my hips, back/core & pelvic floor through a mixture of controlled weighted & body weight exercises. I then find regular movement (mainly walking) important at reducing aches & pains.

Pregnancy can take a huge toll on you - you’re growing another human!!! So be kind to yourself, rest when needed and look after your body ❤️

If you need any help or advice with your own training, just drop me a message anytime 📧

• Chicken Fried Rice •

INGREDIENTS:

➡️ Chicken breast cut into chunks
➡️ 3 eggs (beaten)
➡️ Cooked rice (I used basmati)
➡️ Onion
➡️ Garlic (finely chopped/grated)
➡️ Sesame oil
➡️ Light soy sauce
➡️ Veg of choice - it’s a ‘use up what’s in the fridge/freezer’ kinda meal! I used frozen peas & carrots, then chopped up celery & red pepper 🔪

METHOD:

1️⃣ Fry off the chicken in sesame oil until cooked through, carefully remove from the pan and put to one side, leaving the oil/chicken juices still in there

2️⃣ Add all of the vegetables and fry for a few minutes, then add the garlic and continue to cook for a further 2 minutes

3️⃣ Push the veg to one side of the pan, then pour in the egg on the clear side and scramble

4️⃣ Add the rice and chicken back in, then add 4-5 tablespoons of soy sauce and stir to evenly coat everything

5️⃣ Season to taste and serve!

Such a simple dinner for the whole family! If you have little ones you can remove theirs before adding the soy sauce if you’re watching salt levels 😊

Come and join us at the PT:U open day this Saturday!

**REPOST “Open Day!” 👀👀**

To celebrate ’s move to our awesome new gym, new location and our 9th year in business, Team PT:U will be holding an Open Day, Saturday 10th Sept (9am-3pm).

There will be:

▫️ Live DJ
▫️ BBQ
▫️ Raffle & Fitness Competitions
▫️ Taster Fitness Classes
▫️ Charity Sports Massage
▫️ Open Day Discounts

We will be raising funds in support of in fond memory of a dear former client.

Our new address:

PT:U - Personal Training
Pinewood Recreation Centre
Old Wokingham Road
RG40 3AQ

We hope to see you there!

Team PT:U 💪

GOOD NEWS: Exercise and training DOES NOT have to be in a gym 🙌🏼

A lot of people assume they aren’t doing what’s needed for weight loss if they aren’t spending hours in a gym.

But if you find something you enjoy and it keeps you active, this is all you need.

This could be a bike ride, walking, playing a sport, going for a run or anything which gets you moving 🙌🏼

Combine this with creating a calorie deficit (consuming less calories than you’re using each day) and you’re sorted for a fat loss journey 🙌🏼

What’s your go-to activity??

Need help with your training or nutrition?? Drop me a message anytime 📧

Chicken & Bacon Rigatoni Bake 🙌🏼

Made this last night and it went down a treat!

Ingredients:

🔘 Smoked Bacon (lardons or rashers)
🔘 Chicken
🔘 Rigatoni
🔘 Chopped Tomatoes
🔘 Onion
🔘 Spinach
🔘 Chicken Stock Paste
🔘 Smoked Paprika
🔘 Mixed Herbs
🔘 Mozzarella
🔘 Cheddar

1️⃣ Bake the chicken in the oven for 15-20 minutes until cooked through, once it’s cooked, use two forks to create ‘pulled chicken’, put this aside ready to add to the pan later

2️⃣ Whilst the chicken cooks, in a pan brown off the bacon before adding chopped onion, then continue to cook until softened

3️⃣ Add chopped tomatoes, chicken stock paste, smoked paprika & mixed herbs, cook for a further 10 minutes and then season to taste. Whilst this cooks, boil the rigatoni

4️⃣ Mix in the pulled chicken, cooked rigatoni & chopped spinach, then pour this into an oven-proof dish

5️⃣ Add the mozzarella on top with a sprinkle of cheddar, then bake for 15 minutes until the cheese has melted 🤤

Calories = unknown 😂 but it tasted amazing!

First session with in the new location 🔥

After a lot of social events/holidays so far this year, Gav wanted to do a little kick start to re-focus, it’s important to do this even if you’ve been training for a long time.

We’ve set some short & long term goals and aim to achieve them over the next few months 💪🏼

We started on a high last night with some big lifts and feeling strong going into our first 8 week goal! Let’s go Gav 🔥

Need help hitting your goals? Drop me a DM to get started!

Same team, new location and an even better facility 🙌🏼

If you need help reaching your goals then get in contact today 📞

“I love helping busy people get results around their current lifestyle!”

🏋🏻‍♀️ 1-2-1 & Buddy Sessions
💻 Online Coaching
🍎 Nutritional Support
🤰🏻 Pre & Postnatal Specialist

Unsure what’s best for you? You can book a free consultation with me to chat further and see the gym before signing up!

I have a few evening & weekend slots available, with some morning slots available from September (thank you pre-school 🙏🏻)

OUR NEW LOCATION:
Pinewood Recreational Centre
Old Wokingham Road
Wokingham
RG40 3AQ

So grateful for and the effort the guys have put in to make this facility the best around!

REPOST : “Big News” 🗞🗞🗞

We Have Moved 🚚🚚🚚

Same Great Gym.
Same Awesome Team.
Same Amazing Trainers.
Same Motivating Environment.
Same Superb Results.

New Fantastic Location!

“PT:U - Personal Training has arrived at Pinewood Recreational Centre!”

More Personal Training…
More Classes…
More Results.

Find Us Here:

PT:U - Personal Training Ltd
Part of the Historic Pinewood Judo Centre. 🥋

Pinewood Recreational Centre
Old Wokingham Road
Wokingham
RG40 3AQ

looks forward to seeing you in our new home soon! 🙌

Having some much needed family time on Mya’s first holiday ✈️☀️✌🏼

One of our go-to meals each week is this roast chicken, flavoured rice & salad 👌🏼

We usually vary the salad and rice each week but we always use the same ’s ‘extra tasty’ bake in the bag chicken 🤤

Such a simple, quick and nutritious meal for the whole family (and fairly cheap!)

Do you stick to the same meals or switch them up each week?

We tend to do a bit of both but always have our favourites!

I know I say it often, but upping your daily activity (steps) can make a huge difference in terms of reaching a fat loss goal.

Why is it so important?

Ensuring your daily activity is up can burn more calories than most 1 hour gym workouts.

This is known as your NEAT - Non-Exercise Activity Thermogenesis (activity outside of a workout).

This makes up a large percentage of your expenditure and is the biggest ‘controllable’ contributor to daily calories burned.

You’ll also find you feel more energised and have less aches and pains caused by inactivity.

Simple ways to increase your NEAT are:

👣 Add a daily walk (even if it’s short)
👣 Cleaning
👣 Gardening
👣 Going shopping rather than ordering online
👣 Park further away at the shops
👣 Take the stairs
👣 Get more active as a family
👣 If working at a desk, set hourly reminders to get up and move

Give it a go and start moving more, the results will follow 🙌🏼

In need of some help? Drop me a message anytime 😊

Teriyaki salmon with vegetable rice 👌🏼

Super simple for the whole family and a great way to use up leftover veg!

1. Fry salmon off in teriyaki marinade, then remove from the pan

2. In the same pan, fry off sliced onion & grated ginger

3. Add pre-cooked veg (I used broccoli, peas & carrots) and fry for a few minutes

4. Add pre-cooked rice and mix together with the veg

5. Add soy sauce to preferred taste

6. Serve with the teriyaki salmon on top!

Give it a go and let me know what you think 😊👌🏼

Teriyaki Salmon Stir Fry 👌🏼

Last nights dinner was so simple but really tasty!

⚫️ Salmon fillets
⚫️ Egg noodles
⚫️ Onion
⚫️ Choice of veg - I used tenderstem broccoli, mushrooms & grated carrot
⚫️ Ginger
⚫️ Garlic
⚫️ Teriyaki sauce
⚫️ Light soy sauce

1. Add the salmon to a pan, then spread on a spoonful of teriyaki sauce to each fillet, turning until cooked

2. Add sliced onion, finely grated ginger and garlic to a pan with 1kcal spray, cook for a few minutes until the onion softens

3. Add the grated carrot, sliced broccoli (cut the thicker stems lengthways) and sliced mushrooms, cook for 5-10 minutes to soften veg slightly

3. Whilst this cooks, boil the noodles for a few minutes, then drain and add them to the pan with the veg

4. Add soy sauce to preferred taste and then serve with the salmon 🤤

FOR THE KIDS: I boiled some broccoli separately to add to Mya’s at the end, otherwise it can be a bit hard for them to eat. I also added more soy sauce to ours after removing Mya’s.

I hear this so often when I ask “how did your training go this week?”

A lot of people completely go off track and beat themselves up if they miss training sessions or only manage to get to the gym 1 or 2 times that week.

Remember, any workouts you do have huge health benefits and we can remain on track with our goals in other ways (nutrition, daily steps, water).

In actual fact, our workouts are just a small part of hitting weight loss goals.

Weight loss comes from energy balance (calories in vs calories out), so as long as you’re burning more than you’re consuming, you’ll still lose weight.

If you’re unable to make it to the gym for any reason, get out for a walk, do a little home workout or just ensure you’re not consuming more than you need.

Exercise is important for improving our mental and physical wellbeing, so any exercise we do should be celebrated 💪🏼🔥

T H I S I S 3 0! 🎈

This week I turned 30! Thank you to everyone for your messages, I was really feeling the love. I’m so fortunate to have you all in my life.

I’m currently away enjoying some quality time with my little family, we have virtually no signal (which is amazing) and I keep turning off the WiFi to spend time away from my phone 😍 I can highly recommend it!!

Thanks again for the birthday love, I’ll be home Friday and will get back to all messages then.

From a slightly older me 👵🏻 x

Healthy eating doesn’t have to be boring 🙌🏼

The beauty of tracking calories means you can fit ANY food into your diet and still get the results you want. Yep, even chocolate 🍫

I hear a lot of people say “tracking calories is too much effort”… I then think “you clearly don’t want those results enough”.

A little bit of effort will help teach you more about nutrition than any fad/quick fix diet out there.

My best advice for fat loss would be:

🔥 Eat smart - don’t restrict yourself, but also make smart choices if you’re eating out and about

🔥 Track your calories - this is a useful way to know you’re getting the food you need for your goals, once you’ve tracked for a couple of weeks, it’s soooo much easier to keep this going

🔥 Keep your protein levels up - for many reasons, but mainly that it will help with satiety (keeps you fuller for longer) and helps to build/maintain muscle mass

🔥 Remain in a deficit - this doesn’t just mean Monday to Friday, keep that deficit over the weekend too, you can ruin a whole weeks work with a weekend binge!

Need help with this? Get in touch with me anytime 😊

The importance of reading packaging and understanding calories 👆🏼

To a lot of people, this chocolate bar looks to be an amazing 97 calories. But if you look closely, that’s ‘per 20g’.

Who only eats one third of a bar?!?!?! 😅

This chocolate bar is actually 291 calories - more than a normal Snickers!

This is just a simple example of how packaging can catch us out.

Even when adding this into a calorie counter like MyFitnessPal, it comes up at 97kcal.

If you’re doing something similar each day this will eat into that calorie deficit you’re trying to create, which may slow down your fat-loss.

So keep an eye on the labels.. read them properly and be aware of the correct portion sizing, because if it looks too good to be true, it usually is 😅🙈

Merry Christmas from the Skeltons! 🎅🏼

I hope you all had an amazing day with your loved ones yesterday.

Thank you to all of my clients for your continued support and for choosing to train or have massages with me ❤️ I appreciate you all so much!

This is definitely a time of year to stop worrying about what you’re eating & drinking, reduce your time on social media, be present and spend quality time with loved ones ❤️

Enjoy the rest of the Christmas break! Eat, drink and be extra merry 🥂

Much love, Kim x

To celebrate qualifying in Pregnancy Massage, I’m offering £10 off treatments when purchased throughout the rest of December* 🤰🏻

The perfect gift for an expectant mum-to-be this Christmas!

Gift vouchers are available for both Pregnancy & Sports Massage, these will be sent via email.

Contact me via DM or phone on 07917457398 for more information 📞

*treatments can still be booked anytime throughout 2022 when purchased at the discounted rate.