Personal Training with Kay

If you’re tired of obsessing over your body, burning out, or feeling like you’re never “good enough”... you're not alone.

Fitness does not have to be this way. 💗

Create one where fitness means strength, energy, mobility, health, and happiness — not just abs. ✨💅🏻

Save this post for when you need a reminder. 🫶🏻

Fitness isn’t just about workouts—it’s about mindset, balance, and finding what works for you. 💪✨ 

Swipe through for some of my favourite tips to help you build a sustainable and healthy fitness journey! What’s one tip that’s helped you along the way? Drop it below! 👇👇

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Here we go, again! 🩼 The only way is up 💪🏻

Being on the other side and going into hospital I work as a patient at first felt strange but I was looked after so well by my colleagues today, thank you all 🫶🏻 And thank you for everyone for your well wishes.

The surgeon said the op has gone well. I'm feeling positive 🌈 May be easy to say that at the moment with my nerve blocked 😆

I'm home now, time to rest and recover 🧖🏻‍♀️👍🏻

No matter how many years pass by, I'm glad this place always feels like home when I visit 🇭🇰🫶🏻

Define "fitness" in your own terms 💪🏻

Fitness doesn't have a look or a rule book.

It doesn't mean having to give up your favourite foods.

Neither does it mean that you don't have to make adjustments to your workout to suit you and be able to perform exercises by the textbook.

It doesn't need to be all or nothing.

It doesn't mean doing everything perfectly.

You can curate your own way of keeping fit and healthy in a way that feels good to you, in a way that brings value to your life, and helps you live your life and not rule it. 👍🏻

Inspired by and 🫶🏻

Same same, but different ✌🏻

All for enjoying fitness, food and moving your body in ways that make you feel good. ⚖️

Celebrating your body for what it can do in the present, even if that means regressing your exercises, activity, routine to suit your life demands, injuries etc.

It may feel like a setback, and you may get frustrated at times but it's all part of the journey in shaping who you are.

It may appear I am 100% back after my leg break but I feel I'm at 40% of where I used to be. But I honestly think that everything happens for a reason and I would not be doing the jobs I do now, both in the gym and hospital if it weren't for my leg break so there always a rainbow to come out of the storm to be grateful for. 🌈

❤️Listen to your body
❤️Focus on what you can do rather than what you can't.
❤️Celebrate all your achievements, even the tiniest ones. Give yourself some credit.
❤️ Set yourself realistic goals
❤️Do things you enjoy or give yourself a chance to try something you've been meaning to try with zero expectations, you never know, you just might discover something you like!

And just like that, August is over...Hello September 😜

- Started working in the physio department at the Nuffield hospital 🏥
- Still personal training at the Nuffield gym 💪🏻 (thank you to all my clients for accommodating my new working pattern, you have all been so kind and amazing 🫶🏻)
- Continuing badminton x2 a week 🏸 Making a friend along the way who comes to greet me every time I go 🐱 (I don't know what it's name is, for some reason I think it's an Oscar 😆)
- Bouldering here and there for fun cause why not 😜
- Switching my gym routine to weekends and Monday (x2 lower and X1 upper split) 🏋🏻‍♀️ Just focusing on maintenance and managing my foot as best as I can (1 year post op, unfortunately agreed that we are disappointed with the outcome of my surgery 🫠🥲)
- Trying new places in Leeds to chip away at my never ending list of places to go to 😋 (send me your reccos please 😄)

A super busy month, for which I'm grateful for 🫶🏻
Still continuing to work hard and not worry about the outcome by just giving everything my best, because that's all you can do. 😊👍🏻

🇭🇰 ...

A trip that was more about relaxing, eating and sleeping than it was about doing loads of trail runs this time round. A much needed time to rest and reset before a busy and exciting new chapter in August!

1. Always feels like home regardless of the time I spend in the UK 🫶🏻
2. Beautiful sunsets reminding me to not forget to live in the moment 🌄
3. Lots of dim sum, barbecue pork buns being my all time favourite ❤️
4. The small island where I grew up 🏝️ A visit to HK never goes without climbing this peak, even if it means being stung by wasps 😅 Was still worth it though.
5. This egg tart with a croissant base was unreal. Much needed after a hike and dip in the waterfall in 33 degrees heat. 😋
6. Without fail hopping on the Star Ferry to take in the view of HK island on my way to visit a surgeon to figure out what I'm going to do with my right foot 🦶🏻 (still dealing with it 3 years later but we don't give up)
7. The part where I regret wearing shorts in this overgrown trail section but finding fun in the adventure 😆
8. Training Mama 👵🏻so she can feel confident doing the training plan I've put together for her so she's keeping up with her strengthening exercises, gotta keep her bones strong and prevent muscle atrophy 💪🏻
9. If you're ever in HK, prawn wanton noodles is a must. Tsim Chai Kee being my fave place to eat this. 🍜
10. And a lovely surprise bumping into a childhood friend (known each other since we were 3!) reminiscing our times at school.

A reminder that your body is worthy from all angles and in all poses. 🫶🏻

Neither makes you less or more.

You're more than your body.

Celebrate and appreciate your body for all that it does for you. 💕

Life lately... 🎂❤️♉

Running on ☀️ days - to ground myself l, have that me-time

Weekly badminton sessions 🏸 - to work on something that doesn't come naturally to me and socializing

Meeting friend/loved ones 👯‍♀️ every week - because you can never do to less of this

Enjoy food without guilt 🍩 - just because I work in fitness and I'm a PT, doesn't mean I only eat healthy. I'm all for enjoying food and life too. All about balanced, sustainable living ✌🏻

Doing work that gives me purpose - thank you to all past, current and new clients. I'm so lucky I get to work with such amazing and kind people, you are all amazing 🫶🏻

Oh and getting my ears pierced on a whim 🤭

Another year older, another year wiser
Feeling blessed and grateful
Here's to 34 ❤️

Moving for Mental Health ❤️

Whether I'm out for a run, hike or walk, in the gym, on a badminton court, on a snowboard, climbing a wall, being physically active, plays an important part in looking after my mental health.

I find it's the only part of my day where I get to turn inwards and take a pause, and process how I'm feeling and how I'm breathing.

For many, the gym and exercise is an escape where they want to shut the world out.

For others, it's time to connect with others and feel part of a community.

It might be a mix of both, just depending on the day or with how you're feeling.

Or it might even be for another reason.

Whatever your reason and however you want to use that time, that time is for you. 🫶🏻

Runners Instagram Vs Reality...😝

Whilst everyone is out at a pub, I''m just out here trying to dodge midges 😅