KM Health and Lifestyle

Directions Website

KM Health and Lifestyle Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from KM Health and Lifestyle, Coach, Tallinn.

Everyone’s nutrition will and should look different. However these are the main problem areas I see for my athletes with...
03/10/2026

Everyone’s nutrition will and should look different. However these are the main problem areas I see for my athletes with demanding corporate jobs.

Which do you struggle with? 👇

Is white bread really the enemy?Social media says stop the spike. Flatten the curve. Cut the carbs.Most of that advice i...
01/10/2026

Is white bread really the enemy?

Social media says stop the spike. Flatten the curve. Cut the carbs.

Most of that advice is written for people who sit still all day. You train. And on the bike, that glucose spike is your body doing its job: getting fuel to the muscles that need it.

The problem we see far more often isn’t riders eating too many carbs. It’s riders eating too few. Fading in the last hour. Flat for days after a big session. Blaming fitness when it’s actually fuel.

So Kate MacLeod | Cyclist & Nutrition Coach and I are running a free live webinar:

DON’T FEAR THE SPIKE: why riders need carbs
Monday 5 October · 7pm UK · 1 hour · free

We’ll cover:
• What a carb actually is and how your body uses it
• Insulin and glucose spikes, and why it’s different when you train
• What to eat, and when, on and off the bike
• How much carbohydrate riders really need

Comment SPIKE and we’ll send you the link to save your place. Can’t make it live? Register anyway and we’ll send you the recording.

When people come to me for fat loss they usually come having tired EVERYTHING and nothing has worked.We all know a calor...
05/09/2026

When people come to me for fat loss they usually come having tired EVERYTHING and nothing has worked.

We all know a calorie deficit is the thing that works. The challenge is sustaining it for long enough to lose the weight.

First I get people to get honest with themselves. When you’re in it, you have blind spots. As I coach I help people find these blind spots.

Here’s the 5 most common hard truths my office athletes have to learn.

Meet our awesome athlete Nicolaj Thorup Damsgaard 🇩🇰He’s now racing in cat 1 on MyWhoosh ! Nicolaj is a great example of...
15/08/2026

Meet our awesome athlete Nicolaj Thorup Damsgaard 🇩🇰

He’s now racing in cat 1 on MyWhoosh !

Nicolaj is a great example of how to balance elite racing, working and family life.

The training plan adjusts to life, not the other way around.

Adjusting training to fit your life is key 🔑 it ensures consistency and stops you stressing that you can’t fit training in.

All too often athletes focus on making the plan fit their life. It’s not sustainable.

Happy athletes are fast athletes!

“I don’t want to gain weight.”It’s one of the most common things I hear from cyclists.said the opposite.When we started ...
12/07/2026

“I don’t want to gain weight.”

It’s one of the most common things I hear from cyclists.

said the opposite.

When we started working together in December 2025, the goal wasn’t to get lighter.

It was to:
• gain weight
• build strength
• feel better
• unlock more power

Seven months later:
➡️ +4 kg body weight
➡️ +77 W for 10 minutes
➡️ +58 W for 20 minutes
➡️ +57 W for 60 minutes
➡️ +53 W for 90 minutes

His one-hour power increased from 247 W to 304 W.

That’s the difference proper nutrition, structured training and consistent coaching can make.

Too many cyclists chase lower numbers on the scales while leaving huge amounts of performance on the table.

If your goal is to ride faster, don’t let fear of gaining a few kilograms stop you from becoming a much stronger athlete.

Performance always comes first.

📩 DM me “STRONG” if you’re ready to stop guessing and start training and fuelling with purpose.

It’s the small changes that have the biggest impact on your training and day to day feelings.Fuel to feel good and set y...
15/06/2026

It’s the small changes that have the biggest impact on your training and day to day feelings.

Fuel to feel good and set yourself up for success on and off the bike!

Send this to a friend who keeps bonking at the weekend.

I have a confession…I’ve not been to the gym consistently in the last 18 months. Traveling, racing and life got in the w...
09/06/2026

I have a confession…

I’ve not been to the gym consistently in the last 18 months. Traveling, racing and life got in the way. If I’m completely honest, I also haven’t found a gym in Girona like my favorite gym in Tallinn.

It’s a rubbish excuse I know!

BUT life is short and weight training will only make life better in the long run!

So I’m back in the gym and going to stop making the excuses!

If you want a gym routine that actually works, you can download the plan I’m going to do for the next 8 weeks. Comment “lift” and I’ll send you the link to download the gym plan for FREE!

Training is better to get! 💪

Did I miss any?? 👇
02/06/2026

Did I miss any?? 👇

Things don’t always go to plan and that’s ok! Tomorrow’s a new day and we try again.Here’s how my day didn’t go to plan....
27/05/2026

Things don’t always go to plan and that’s ok! Tomorrow’s a new day and we try again.

Here’s how my day didn’t go to plan. It wasn’t anything drastic, it’s just day to day things that happen to everyone!

Take this as a reminder that not every day goes to plan 🙃

Your weekend reminder that what I eat in a day, is none of your business! And neither is what that fitness influencer ea...
24/05/2026

Your weekend reminder that what I eat in a day, is none of your business! And neither is what that fitness influencer eats.

Jokes aside, you need to understand your energy requirements and what you actually need.

There are so many what I eat in a day videos. A large percentage of them scream disordered eating and restriction.

Use those videos for meal and snack ideas but don’t aspire to eat like someone else.

Address

Tallinn

Website

Alerts

Be the first to know and let us send you an email when KM Health and Lifestyle posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share

Category