Katie Louise Coaching

2025: Year in Review. Client Edition.

The industry tells me I need a niche. Pick one thing. Powerlifting. Weight loss. Triathlons. Transformations. You can’t coach everyone.

But this year, my clients proved that wrong.

What they achieved:
Powerlifting at local, national, and international level (and some who train for strength but never compete)
Hyrox and CrossFit events
Running from 5km to marathon distance Triathlons from sprint to full Ironman
Three clients between them lost over 60kg (not quick fixes - consistent work and sustainable habits)
Muscle building and body recomps - learning to eat more, lift heavier, take up space

Here’s what I want to say loudest:
A lot of my clients won’t have pictures I can share. No competition photos. No race finish lines. No public wins to post.
I want to shout even louder for these clients.

The ones who show up every week without the pursuit of events or competitions. Who do the work for themselves. Who navigate tough situations with grace and keep training anyway.

I highly respect their work ethic. How they carry themselves through difficult periods. How they stay consistent when no one’s watching.

Each one of them deserves just as much recognition as the ones crossing finish lines or stepping on platforms.

What they all have in common:
They’re willing to put in the work. They show up regardless of what’s going on outside of coaching. They know meaningful progress is never linear or quick.

High performers in their own lives - some in their careers, some as parents, some as athletes. All of them refusing to be put in a box.

The sport changes. The fundamentals don’t.

The person willing to do the work is my niche.

Thank you to every client, past and current, who trusted me with their goals this year. For showing up. For doing the work. Whether you’re crossing finish lines or just showing up consistently when life is hard.

Here’s to 2026.

For years, I thought all in meant training 6 days a week, pushing through soreness, and never taking a real rest day.

No plan. Just intensity.

Breaking News, it resulted in injuries, disrupted sleep and eventually complete burnout that wiped me out for the better part of a year.

Here’s what I learned the hard way:

Your body doesn’t respond to effort alone.

It responds to intelligent programming.

More volume without structure = breakdown.

More intensity without recovery = regression.

“Clean eating” without enough fuel = no progress.

This is why The Strength Lab’s 10-week block is built different:

→ Structured progression that builds on itself
→ Recovery built INTO the program, not as an afterthought
→ Nutrition that fuels performance, not just restriction
→ Sustainable intensity you can maintain for years, not weeks

10 weeks. Real structure. Real results.

Starting January.

Link in bio 👆

Think you need to run MORE to get faster? Think again 🚀

Most runners plateau because they focus on volume and running max effort on each run but ignore these 5 game-changers.

The secret to a 5km PB isn’t always more miles, it’s working smarter.

I’ve helped dozens of clients break through plateaus by focusing on QUALITY training strategies that actually move the needle.

If you are tired of not seeing progress with training, just imagine finally crushing the goal you’ve been working toward. If you’re ready to stop guessing and start achieving, DM me and let’s make your breakthrough happen.

Thriving vs Surviving the Festive Season

Hot take: The festive season doesn’t have to be something you survive.

We’re sold this idea that structure and celebration are opposites. That you can either maintain what serves you OR have fun. That these weeks “don’t count” and you’ll “get back on track” in January.

But what if structure isn’t rigidity, it’s the foundation that lets you actually enjoy this season?

For me, thriving looks like:
* Same foods I genuinely enjoy from local suppliers I value
* Four spaced-out meals that anchor my day
* Pre/post training nutrition protected
* Training sessions that are non-negotiable appointments with myself

But also:
* Saying yes to hot chocolate with a friend
* Going for a sandwich with mates
* Enjoying festive foods when I genuinely want them

This is pliability, not rigidity.

The difference is that chaos is reacting to whatever’s in front of you.

Rigidity is inflexible rules regardless of context.

Pliability is having clear values and responding to genuine desires within them.

I’m not missing out by skipping the party where I’d eat things that make me feel terrible and make small talk I won’t remember. I’m choosing the coffee date where actual connection happens.

JOMO over FOMO. Intention over chaos. Thriving over surviving.

These weeks count just as much as any others. You deserve to feel good in your body while living them.

What does thriving look like for you right now?

Working with people to build structure that serves them is what I do. If you’re looking for support creating sustainable approaches to nutrition and training that don’t fall apart when life gets busy, DM me.

Enjoying seeing body composition reflect the commitment and consistency I put into training.

No secrets. Just fuelling the body with whole foods and the addition of frequent zone 2 cardio. It’s what we always have known to be the answer, but most will have the lack of consistency and ability to stick to it long enough to see the change.

Want help creating a formula that you’ll see results from? Drop me a message.

Coaching spots available 📈

A weekend full of reffing and coaching.

Long days & lots of travel. But I love what I do.

Meal prepping, figuring out if I could get in all my Zone 2 over the weekend as well as trying to keep steps in a good place with most of the day spent standing, sitting or driving is a challenge. By all means it is not impossible, it definitely wasn’t optimal but I did the best I could. I added extra Zone 2 work into the week incase I couldn’t make it to the gym before closing today, I meal prepped the whole of my day for both days so I always had food available and I try to get in steps every opportunity I had.

It would be easy to decide none of this was a priority this weekend, I could have ate on the go, just sacked off movement and taken the pressure off but it isn’t in-line with my goals of values. So I made it work.

Coming out of the weekend feeling in control, content but very tired 😅

5 weeks until British Bench ♥️

Ready to dial in for the next 6 weeks in the lead up to British Bench.

I’ve managed to become pretty efficient of switching in and out of comp prep. As soon as the switch flicks into prep the blinkers are on and I am able to get done what needs to be done.

It is important to be able to switch off too when the timing is right. The ability to navigate switching off has come with its challenges and still does but it is something I’ll continue to work on and figure out.

Self improvement and working on yourself is cool and all but do you find it hard to let yourself live and enjoy life whilst your on the self improvement path?

For a long while I read the self help books, did the daily habit stacking and although it has massively added value to my life and enabled me to become the person I am for a while I did stop myself from enjoying other aspects of life that weren’t in line with that journey.

Now, the goal for me is to not stop myself doing certain things that I think might not be inline with my goals.

That doesn’t mean I’ll stop trying to better and improve myself but if I have the opportunity to go out and have a few cocktails on a Saturday evening and I want to go then I won’t stop myself.

It’s trying to step away from the all or nothing mindset. I’ve been there, I still find myself there sometimes. I want to be all in or I struggle to adhere at times. But this is part of the self improvement path, finding opportunities to test your ability to not lock into those extremes and stay somewhere in the middle.

If your tired of not seeing results drop me a message, coaching spots available 📈✨

Fan Dance ticked off, next up British bench.

2024 is going to be the year of full submission into some big challenges.

Becoming a strength based endurance athlete 🤝🏽📈

Fan Dance: take ✌🏼

24k loaded hike (25lb + 3L water & food)
4:15

If you don’t care for the reflection side continue with your day.

I probably did less training for this event than I did last year. But I was hoping that all of the Zone 2 work I’d done had build me a solid base of cardio capacity.

This event means a lot to me for many reasons. I do it completely on my own and I’m not an endurance athlete (or maybe after today I can say I am 😅).

There was lots of negative self talk and self doubt leading into today. I wanted to drop out so many times, even after I registered last night. However I know that’s not me, I know regardless I’ll turn up and try. And goddamn I am glad I did! I felt so strong and fit out on the hills. To take off 57mins from last years time is just more than I could have ever asked for (although the weather was exceptional today which helped) I went in with the headspace of getting 5hours, but after making it to the halfway point in 1:56 something lit up inside of me and I pushed to the finish. I think I still had some left in the tank too.

For many reasons the past 18 months have been a journey so to start off this year squashing all of my self doubt I’m feeling pretty on top of the world.

If you are willing to work, make changes and push yourself out of the comfort zone then you will reap the rewards.

Lastly a big thank you to the two DS who helped me put my gloves onto my Raynaud ridden hands 🙏🏽

So to finish, this year will be the year of knowing what the f**k I am capable of.

Over and out. Time for a bath.

✨December ✨

1. Slowing down for the last few days of the month
2. Friendsmas. Our annual get together even if only half of us made it 🤧
3. Christmas Day with the nieces and nephews 🎄
4. Swimming date with my niece
5. Hike up Cadair Idris 🥾
6. Weekend of competing, handling and reffing
7. Winter sunsets 🌅
8. An attempt at being festive
9. UFit Christmas Party 🎉
10. Coffee catch ups ☕️

Another goodie. It was hard to choose just 10 photos 🫶🏽