KB Fitness Training

𝐈𝐭 𝐢𝐬 𝐧𝐨𝐭 𝐭𝐡𝐞 𝐌𝐞𝐧𝐨𝐩𝐚𝐮𝐬𝐞 𝐭𝐡𝐚𝐭 𝐢𝐬 𝐜𝐚𝐮𝐬𝐢𝐧𝐠 𝐲𝐨𝐮 𝐭𝐨 𝐠𝐚𝐢𝐧 𝐰𝐞𝐢𝐠𝐡𝐭…

I know this might be hard to hear, but it is the truth.

I have coached a lot of women pre menopause, in full menopause and post menopause

And they all have 4 things in common.

Today I am going to dive into what these 4 things are, and how you can make the decision to either lose the weight you have gained, or be the woman that stops the weight gain happening.

Firstly I want to say. That I fully understand the hormonal changes the female body goes through. Which can of course make weight loss harder, and weight gain easier.

For many different reasons. Which is another post for another day.

But what I do also know, is that with the right steps in place you can either stop the weight gain happening (which is much easier by the way)

And you can also help make weight loss easier.

So, what do all my clients have in common that gained weight during peri and menopause?

1️⃣ They didn’t change what they were eating.

They carried on eating in the exact same way they did when they were in their 30’s. Which just can’t happen.

Takeaways, processed foods, meals out, chocolate bars, tea with biscuits, skipping meals, large portion sizes just can’t be the norm if you want to stop the weight going on.

Or if you want to build muscle mass.

2️⃣ They didn’t follow a progressive strength training programme

If you don’t spend your 20’s and 30’s and even your early 40’s doing strength training then you aren’t building your muscle mass. And I don’t mean doing a few random classes every week.

You really must be following a programme that will help you build muscle mass.

Having muscle helps your body to burn more calories (along with other things). These additional calories allow you to eat a bit more ‘treat’ food without the impact of weight gain.

3️⃣ They stopped moving

Their lives got much more sedentary. Sitting going to work, sitting at work, sitting while eating, going home to sit more.

The children got older, there was less running around. And they didn’t adapt to this change in lifestyle.

4️⃣They Let Stress Get To Them

During this time in our life stress can massively increase. Our jobs get busier, children get busier and more difficult, or we start feeling that empty nest syndrome which increases anxiety and alarm in our body.

Allowing this to creep in has a huge impact on our older bodies, impacting both weight gain and weight loss.

So if you are in your early 40’s and want to prevent that weight gain. You need to start dialling these 4 things now.

If you have hit your mid to late 40’s and have started to see the scales and the waistline creep up. Then you need to dial these things in now.

It isn’t just about fixing one of these either. It’s about fixing them altogether.

Whether it’s preventative or remedial, your job is to start fixing these 4 key areas now to ensure you either travel through the next phase of your life successfully.

Or you need to dial them in to get a handle on how you are travelling through it right now.

The decision is yours to make.

Here are my TOP 3 Methods to Burning that Belly Fat!

Has your belly fat exploded out of nowhere? Are your Legs and Arms looking ok, but that belly is an ever expanding mass?

You’ve probably googled a million times ‘How to to rid the belly fat?’

And you have seen a million different methods and ideas. Promising the world.

You might have attempted to do 100 sit ups per day, whilst drinking cabbage tea and standing on your head.

Unfortunately none of those new fangled methods, or that one easy way is going to shift that belly fat.

What you need to do is start by going back to basics again.

It all requires a few things. Balancing your hormones, eating in a calorie deficit and building muscle mass.

Exercise is part of it, but here are my TOP 3 Things you can start doing this week to work towards losing that belly fat.

And by the way…nothing is going to force your body to lose fat from the belly. Your body will just decide where it will lose the body fat from first.

But, if you do these 3 things you are on the right path to ensuring it releases from the belly as quickly as possible.

Here are my top three things I focus on and make sure are in my daily and weekly habits

🌟 EAT RIGHT AND STAY IN A CALORIE DEFICIT. It’s true. Abs are made in the kitchen. And I don’t mean healthy eating.

You need to eat your food in the right quantities at the right time. I ensure all my clients are eating a high protein breakfast an hour from waking and then every 3-4 hours after that. Always eating within calories [BTW if you want help with this drop me a DM]

🌟SLEEP MORE. Don’t underestimate the power of sleep to help your body release weight. At 40 and beyond we need to calm our nervous system.

One of these methods is getting more sleep. How can you get more sleep? Move more, eat more, breathe more.

🌟COMPOUND EXERCISES. Focus more on these basic compound exercises instead of jumping around style exercises that leave you in a sweaty heap. Or exercises that do the legs and upper body at the same time…they don’t build muscle.

Focus on doing movements like Deadlifts, squats, overhead presses, chest presses, push ups. These are what are going to give you maximum muscle mass. You want muscles to burn more fat.

I hope that is of value to you. Have a super rest of the week.

I’m in my FREE Facebook group talking about all things BELLY FAT this week.

Come and the group, I’ve popped the link in the comments ⏬⏬

Women, have you become too afraid to invest in yourself?

By this I don’t mean just money. I mean time and effort too.

For many women allowing themselves this time and space can feel like too much of an investment.

So, I want to tell you a story about me..

When my 3 children were young I literally spent every single waking hour (which I think was about 23 hours per day at some point) thinking about them…

Putting them first, making sure they stayed alive and making sure they were happy.

My every thought was what do I need to do for THEM to be healthy and happy.

And this is exactly how it should be.

But at some point that all stops. They get older, they grow independent and they don’t need you as much.

What then?

When this began happening to me, I was left having numerous hospital stays, stressed out of my mind.

I Barely ate a bowl of cereal for my dinner because I had no energy to take care of myself properly.

I only walked because I needed to walk the dog and exercise the children. Nothing was for me.

This can be sustained only for so long. As women get older the ability to sustain this type of ‘ignore yourself’ lifestyle becomes much shorter, and will come together like a big explosion.

But after my second hospital stay I realised something had to change and something had to give.

I rested and recuperated and realised that I needed to do more than the odd stressed out exercise class to help me feel better.

So I started to do more for myself. Not big, long things because I still had young children. But changing my mindset to allow space and time for me.

Because of these changes, (and they are ongoing and not just physical), I am helping myself become a better person. Which helps me to be a better mum, wife, friend and coach.

Investing in yourself is not a luxury, it is a necessity.

In order to change how you behave and treat yourself, you must first change the narrative in your head.

Some simple steps you could begin to do this week is

1. Make time to journal while you have your morning coffee
2. Go for a walk before the kids wake up.
3. Or it could be as simple as making time and space for you to eat the right breakfast

Focus on what is happening on the inside and the outside will change along with it.

You are worth the investment. Time, money and effort. You just need to believe that.

Tomorrow, Thursday I am launching a FREE video Training on how to not gain weight this summer.

I will be Including 4 cheat sheets that will cover BBQ hacks, hotel room workouts, how to choose a better meal at a restaurant and some healthy salad recipes for you to elevate your summer, and not hate what the scales tell you by the end of it.

The training will be covering:

- What alcoholic drinks to consume to reduce your calorie intake
- How to select foods in restaurants and all you can eat buffets
- What breakfast options to go for while you are away
- What snacks to have throughout the day
- What type of movement you should be doing while you are away on holiday

If you would like access to the training and the cheat sheets below and I’ll get you the details.

Are you ready to accept your weight gain because you are afraid?

One of the biggest mistakes women in their 40’s and beyond make is allowing fear to take over their decision making on how they are going to lose weight.

I get it…if you have tried every diet under the sun then trying something new is going to make you feel afraid.

For you ‘dieting’ may have become a way of life. Stuck in the dieting loop.

Losing and gaining weight for years. Never being able to sustain that weight loss for good.

So when you are faced with a new option you can feel very fearful of whether this will work or not.

The problem with staying in this mindset is that you can never be certain of anything.

You cannot predict the future.

And staying in this fear leaves you procrastinating and getting nowhere.
You need to decide: are you more afraid of staying the same, or are you less afraid of making a change to avoid staying the same?"
My client, Lorraine, was feeling like this too before when she reached out to me.

She had tried every diet going. And didn’t want to go back to them.

But had decided that she couldn’t stay doing the same thing over and over again and getting nowhere.

So she stopped procrastinating and believed that it was better to do this slightly afraid than not at all.

And what was the result of that one decision? Within 12 weeks Lorraine had dropped from a size 18 to a 14 following a clearly laid out roadmap.

So next time you are feeling fearful of taking a leap because you don’t know if it will work or not. Remember that Lorraine was also feeling like that. She was just more afraid of staying the same.

Ever had that feeling that you have achieved something incredible?

As the curtains begin to close on my 12 year old twin daughters' primary education.

And I get to have their final primary school summer holiday with them before they enter the big bad world of secondary school (and step further away from me)

I am taking time to reflect and take stock of what my husband and I have achieved.

Over the previous 2 years we had been dealing with various primary school issues and in June 2023 we luckily had a big choice to make.

We could either leave our daughters where they were…feeling unhappy. Watching them go from bubbly outgoing girls to depleted children in front of our eyes.

Or we could change their lives for the better.

At a price that would leave us financially struggling, and keeping our beaten up old cars going even longer.

So by the end of June we had enrolled them at Headfort School and decided that our old cars will have to do for a bit longer. (We did however take on a massive Australia trip which is another story and had been booked before we had done this).

Fast forward 9 months and I honestly cannot explain how much this opportunity has changed their lives.

I watched them at their 13th birthday party this weekend with all their new friends. Happy, joyful and just being themselves. Feeling accepted for what and who they are.

They have truly flourished inside the grounds of this school. It was a dream of ours that we made a reality. And of that I am so proud.

I have watched them go from becoming unsure of what they could say to their friends….to just knowing and believing who they are and becoming confident again to just be.

This picture below could quite honestly be my husband’s and I biggest achievement to date.

We have sacrificed, we have watched the pennies, we have made choices we thought we never would have to.

But we have managed it (just about).

And as that curtain closes this coming Friday I am sitting here writing this, feeling utterly grateful that the opportunities I have been able to give my daughters have come from me taking a leap of faith and going with my gut.

In November 2022 I jumped in with a coach to help me launch my online business. I knew nothing about him. But I liked what he had to offer

More time flexibility, more location freedom and more importantly more ability to help more women feel good in themselves again.

For me, listening to my gut has paid off. Little leaps forwards leading to bigger things.

A leap into the great unknown with one coach 2 years ago has led me to a leap into another unknown that has changed my daughter’s lives.

My only regret is that I didn’t get to do it sooner. But at least I did it at all.

When faced with big uncertainties you have to consider…are you more scared of changing or more scared of staying the same?

Changing requires going out of your comfort zone. And that’s what we did in September. A leap into the great unknown, totally out of our comfort zone.

“Your regrets aren't what you did, but what you didn't do. So I take every opportunity”.

If you let go of this one belief you are holding as a 40+ year old women…losing that belly and back fat becomes simple…

The biggest mistake most women make when they want to lose their menopausal weight gain is over thinking what they need to do

And thinking up methods to lose it that feel hard and horrible to begin.

This mistake is costing you actually getting the body that you want and can have.

And I totally get it. There are so many methods and so much noise out there at the moment on how to lose your menopause weight gain

So I understand why you might be left feeling so stuck.

Should you give up carbs? Should you be running? Should you be doing intermittent fasting?

All of these methods seem so complicated too.

And the problem with holding onto these beliefs is that it’s causing you to be left achieving nothing at all.

Going around and around in circles and never losing weight. Or Losing it and then gaining it back on again.

So what is the answer to losing weight when you hit 40 and beyond?

Ok, I have to admit, losing weight at this age isn’t always easy, and it’s not always straightforward.

Not every woman loses weight in the same way, or from the same places, or with the same pattern.

And lot’s of life things often prop up, slowing down progress.

But that is something you have to learn to go with, understand and accept.

There is “no one size fits all”. No magic diet or solution. And it’s always important to listen to your body.

But if you follow some straightforward steps you will start to see and feel the difference very quickly. [And if you want to know more on any of this. I’m happy to share my strategy with you].

- Start to work on your sleep
- Eat correctly instead of healthily
- Reduce your cortisol levels down with the right food at the right times
- Use exercise as a way to get stronger, gain energy, and improve your heart health. Instead of a punishment

Once you start thinking along these lines you are going to start losing weight.

Stay consistent and patient and you will start seeing that weight loss week in and week out.

I hope this gives you some value.

Have a super week.

Kate

This post could help you change your life, so give it one minute to read it through.

If you skip this one, this could cost you years of trying to figure out what you should be doing so that you can enjoy life and live it as you should be…

So how did I go from being an unhealthy mum of 3, getting sick, rushing around, forgetting about myself, and not feeling my best.

To a healthy mum of 3 teenagers, running my own business and being in the best shape of my life?

How did I go from doing a few exercise classes every week, and not seeing any particular results to seeing muscle definition, staying in the same clothes size and being able to throw whatever I want on?
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I attribute the transformation to 4 main things. ⁣⁣
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- Sacrifice⁣⁣
- Discipline ⁣⁣
- Enjoyment
- Routine
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When I started my health journey I wasn’t going after a particular goal. I just wanted to get healthier, feel fitter, and lift heavier weights.

Vaguely doing a few things here and there that I thought would work.

And to some extent they did. I lost weight, I got less sick, I lifted a little heavier.

The thing is I was only really working on the outside. I wasn’t working on the inside. And that’s where I got stuck.

And that’s where I see other women stuck too.

Constantly focused on what appears on the outside and that’s where you get stuck.

You see, in order to be successful at business, or at weight loss you need to change what is going on on the inside.

Inside your mind, inside your body.
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Women so often get caught up in fixing what is showing on the outside that ⁣they turn to quick fixes and fast solutions.

Perhaps ‘fixing’ things on the outside for a while. But that only lasts so long.
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In order to become successful, you need to change ENTIRELY as a person. ⁣⁣
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You need to learn to eliminate this need for speed, this dopamine hit you get from a number on the scales. Removing that constant chase for the end result.

You need to learn to control your habits, create routines, and focus on one thing at a time. And open your mind to personal development.

It’s only then that you unlock the power of what can happen. And how your life can change.
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It’s simple but it’s difficult to tailor this to yourself in practice. ⁣⁣
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Most people:⁣⁣
- Don’t sleep well⁣⁣
- Don’t have a routine⁣⁣
- Don’t learn about themselves⁣⁣
- Dopamine levels are out of order⁣⁣
- Eat badly, which causes blood sugar spikes and a reduction in your brain capacity.

However, one key element to my growth was ‘’sacrifice.’’ ⁣⁣
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It’s about sacrificing one quick feel good moment for the longer term goal

In fitness I sacrifice nights out, and alcohol so that I can recover overnight

In fitness I go to bed earlier so that I can wake up earlier and work on myself

In my business I ensure that working on myself is a priority not a should do.
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Once you’re disciplined your brain will find pathways to grow.

Whereas if you aren’t disciplined, your brain will look for the easy way out. ⁣⁣

Up next “Discipline”.

⁣⁣Once I learnt really what went into being disciplined I grew in myself.

I workout because I know I have to
I walk because I know I have to
I eat breakfast because it benefits me
I eat my calories because my body needs it.

I am disciplined because it helps me, it helps my business and my body.
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I’m not going to exaggerate this one. ⁣⁣
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Sacrifice is a decision, that’s as simple and practical as it is. ⁣⁣
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How do you know what to sacrifice? ⁣⁣
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Look at the goal and if that thing or person doesn’t have any added value, sacrifice. ⁣⁣
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Discipline⁣⁣
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Now, a lot of people ask me “Kate, how do you stay so motivated?’’ and once you understand you can not always be motivated, you have to be disciplined. ⁣⁣
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Motivation is a luxury that comes and goes, discipline sticks with you until you say otherwise. ⁣⁣
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Once again, it’s all a decision. ⁣⁣
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So my advice?⁣⁣
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Start with yourself and not just the outward part of your body. ⁣⁣
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Most people are so indoctrinated, overloaded with information that they’re always like ‘’where is the obstacle? Why am I not growing?’’ when the answer is you.⁣⁣
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Will this YouTube video help me or will this programme help me? ⁣⁣
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You’re the reason and therefore you’re the only one that can solve it. ⁣
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I hope this helped⁣⁣
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Enjoy your long weekend,⁣⁣
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Kate

In 48 hours from now, I’ll be officially increasing the price of my 12 Week Programme.
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Why?⁣
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1. I have been getting my clients results consistently for over a year now, from helping people reach their first stone gone, to losing 2 stone plus and changing their lives forever..
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This is the same programme that is responsible for helping women drop 2 dress sizes, and be able to select whatever they want to wear from their wardrobes (or the shops)
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2. Currently I am almost at maximum capacity in terms of onboarding new clients into my coaching programme.
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Therefore I have decided to raise the barrier of entry by increasing the price.⁣
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3. I am always innovating my programmes, adding what is working and removing what is not working for my clients.⁣
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That way you make sure women get the results they deserve.
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Whether you are starting on your weight loss journey, or if it’s that this time you don’t want another quick fix, but a sustainable weight loss instead. I can help.⁣
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. Also, I’ve decided to add in my Triple Guarantee Special for the people who book their weight loss strategy session with me before my price goes up by €750 in 48 hours from now.⁣
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My 𝐭𝐫𝐢𝐩𝐥𝐞 𝐠𝐮𝐚𝐫𝐚𝐧𝐭𝐞𝐞 𝐢𝐧𝐜𝐥𝐮𝐝𝐞𝐬; ⁣
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- A results guarantee⁣
- A time guarantee⁣
- An accountability guarantee⁣
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After the 48 hours pass, there will be no extensions and no exceptions.⁣
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If you are ready to change your life, and want to look and feel the best you ever have, and you’re ready to take the support and learn the techniques your body needs now to lose weight.
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Comment ‘GUARANTEE’ down below & I’ll DM you. ⁣
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- Kate

If there is one reason I want to be known for, it would be the impact I have on my clients, their lives and the way they feel about themselves. ⁣
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Take a look at the results our clients have been getting.⁣
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This was all in the last 7 days.
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The results speak for themselves.⁣
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Do you want results like these?⁣
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I can help.⁣
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It's not going to be overnight, easy or anything along those lines.⁣
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But I've seen it happen over and over again that if you follow what I teach and you put in the work.⁣
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It is possible.⁣
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𝐂𝐨𝐦𝐦𝐞𝐧𝐭 ‘RESULTS’ 𝐝𝐨𝐰𝐧 𝐛𝐞𝐥𝐨𝐰 & 𝐈’𝐥𝐥 reach out to you
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𝘙𝘦𝘮𝘦𝘮𝘣𝘦𝘳, my 𝘱𝘳𝘪𝘤𝘦𝘴 𝘸𝘪𝘭𝘭 𝘣𝘦 𝘨𝘰𝘪𝘯𝘨 𝘶𝘱 𝘪𝘯 𝘵𝘩𝘦 𝘯𝘦𝘹𝘵 𝟽𝟸 𝘩𝘰𝘶𝘳𝘴.⁣
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There will be no exceptions or extensions after it.⁣
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Let’s make 2024 your year where you lose the weight and never find it again, so that you can become my next success.⁣
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- Kate

Women in your 40’s 50’s and 60’s,
Just 96 hours left before the timer runs out.
Once the time is up, my prices will be going up.
If you have ever wanted to work with me and get the results you deserve..
There is no better time than now.
I have helped women
✅ Like Lorraine who dropped from a size 18 to a size 14 in 12 weeks
✅ Like Catherine drop from a size 18 to a 12 in 14 weeks
✅ Like Mary drop 23lbs within 12 weeks.
✅ Like Els who now feels comfortable in a size 10 with more energy and vitality
✅ Like Audrey who dropped 2 stone in 6 months
✅ Like Tricia who has overcome her sugar cravings and for the first time in her life joined a gym and loves it!

Are you ready to have your life totally changed forever in 2024?
If you are, comment ‘READY’ down below & I’ll send you a DM

I am ready for you.

- Kate

PS: If you don't believe that these changes can happen for you. I understand….it’s a big claim to make when you have been through every diet out there.

You can check out my client's results & testimonials below & see for yourself. 👇👇👇

😁 Lorraine - “I don’t cringe when I look at photos of me anymore”

😁Catherine - “This is just a way of life now and I’m so Thankful to you for that”

😁Mary - “This has been the best thing that I have done for myself for a long time. What a journey!”

😁Els - “What can I say ....I am thrilled with the journey I made. Starting this programme was definitely one of the good decisions in my life”.

😁 Tricia - “I feel healthier and stronger and much happier".

😁Michelle - Win of the week: “Wore trousers to work that haven't fitted in months”

Women in your 40’s, 50’s and 60’s,⁣
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There are less than 5 short days left before I raise my prices by €750⁣
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You may have you have tried every diet programme under the sun, or maybe this would be your first encounter exploring a coaching programme.
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However, I wanted to share the ONE thing that will help you start or grow maximise your weight loss success in 2024.
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The exact ONE thing that has helped me change women’s lives and contribute to them feeling healthier, happier and more at ease in their body’s.

I have contributed to
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Women dropping dress sizes, boosting their energy, dropping 15-25 lbs and more⁣
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With inevitable proof to back it up.⁣
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That one thing is..⁣
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Decisiveness.⁣
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When you set a goal, you don’t just ‘try’.⁣
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You either DO or you don’t.⁣
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I mean, try to walk.⁣
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…⁣
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Really, TRY to walk..⁣
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..⁣
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.⁣
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Doesn’t really work.. Does it?⁣
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You either DO or you don't.⁣
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You either set a step forward or you stand still.⁣
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When you know what it takes to get to that next-level, do it.⁣
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When you know it’s time to put past experiences behind you, do it.⁣
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When you know you need to make that uncomfortable decision, do it. ⁣
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When you know you need to cut out that toxic thing from your life, do it.⁣
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Save €750 before my prices go up and learn more about my triple guarantee on a free weight loss planning session with me.
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This isn’t a ‘’sales call’’ this is more like a ‘’fit call’’ where we’d go back and forth to see if I’m a good fit for you.⁣
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Comment ‘GROW’ down below & I’ll send you a DM
⁣
Kate

I hate to see women struggling with their weight loss as they hit 40 and beyond.

There is so much false information out there. That it is no wonder women are left in this vicious circle of not knowing what to do and not doing anything at all.

Leaving them no further forward in their journey and in fact everything getting much worse.

If you can’t seem to lose weight in your 40’s (and beyond)...fancy pills, or meal replacement shakes are 𝐍𝐎𝐓 the solution but the right actions are.

You don’t need:

- To do intermittent fasting
- To not eat after 7pm
- To go out running for hours
- To cut out all snacking
- Or give up wine

Seriously, the women I work with do NONE of the above and they drop between 15 and 25 pounds within 12 weeks (often sooner)...

When you are starting out your journey into weight loss at 40 and beyond you have to make sure you are doing everything in the right way.

Now this doesn’t mean do more. It just means do the right things in the time that you have available to you.

⁣𝐇𝐨𝐰?⁣
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All you have to do is this:⁣
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𝐓𝐡𝐢𝐧𝐤 𝐇𝐨𝐥𝐢𝐬𝐭𝐢𝐜𝐚𝐥𝐥𝐲 ⁣

Losing weight now isn’t just about exercise or nutrition as two separate things

You have to do them together in the RIGHT way

It isn’t about healthy eating anymore. It’s about eating in the RIGHT way.

Doing exercise doesn’t mean you have to go and sweat as much as possible in the latest fad.

And you have to stop thinking about this journey as just a weight loss journey. Instead start thinking about it as a new health journey.

Your body needs nurturing now. Not beating up and berating.

𝐐𝐮𝐚𝐥𝐢𝐭𝐲 𝐧𝐨𝐭 𝐐𝐮𝐚𝐧𝐭𝐢𝐭𝐲.
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Now isn’t the time to keep flogging your body. It’s time now to take stock and look at what you must be doing to help you now and over the next 10 to 20 years.

You need to build muscle and improve your bone health. This is essential and needs to be done through resistance training and nutrition. Pilates, Zumba, step classes, spinning won’t do this (But that’s great for your heart).

You need to reduce your visceral fat. Especially around the tummy area. You can make easy swaps to your food. Like adding in a high protein breakfast and eating a proper lunch.

Reducing your weight will help with many of the menopause symptoms you are feeling right now. Including exhaustion, indigestion, motivation, brain fog.
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𝐒𝐥𝐞𝐞𝐩 𝐌𝐨𝐫𝐞, 𝐑𝐞𝐝𝐮𝐜𝐞 𝐘𝐨𝐮𝐫 𝐒𝐨𝐜𝐢𝐚𝐥 𝐌𝐞𝐝𝐢𝐚 & 𝐠𝐞𝐭 𝐨𝐮𝐭𝐬𝐢𝐝𝐞
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Many women underestimate the power of sleep. Its restorative properties are required now more than ever.

If you are finding it hard to sleep and have broken sleep. It’s important to look at all the other steps above and make changes to them. These will help improve your sleep.

Reduce social media scrolling and go to bed. We are increasing cortisol levels as we scroll. Over exposing our already stressed out body to bad news stories that make use feel bad.

Get outside for a walk. A 15 or 20 minute walk in the fresh air will calm your mind, improve your hormone balance and reduce your cortisol levels down.

Start doing these today and you will feel better.
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Don’t wait until Monday.

I hope this is of value to you.

❌ The “Do a gym class” mindset that’s keeping you Overweight❌

If anyone tells you that adding in another gym class per week will get you losing belly fat by this summer…run away fast!

One of the biggest mistakes many women in their 40’s make is thinking that adding another gym class to their hectic schedule will help them lose belly fat.

And I get it.

We are all led to believe that another sweaty class will do the trick this time.

That doing more will make the belly fat drop. I know because that used to be me.

I used to think I would get stronger and more toned if I just did another class.

But the problem with this mindset is that we miss all the other essential steps to dropping belly fat.

Which often leaves us
❎Overeating
❎Under sleeping
❎Stressed out
❎Exhausted
❎Overweight
❎Burning out
❎ Quitting
So, if you are a 40+ year old woman, looking to get rid of that belly fat, muffin top and bra fat how do you actually do it?

And more importantly, how do you do it in an enjoyable, sustainable way that feels healthy and good to do?

You do what my most successful clients do.

✔️ Focus on eating the right food at the right time
✔️ Exercise correctly for fat loss and muscle building
✔️ Prioritise Sleep
✔️ Reduce stress down
✔️ Work the programme within their own life

All while keeping the process simple, enjoyable and working within their lifestyle.

Remember that doing more isn’t always the answer to your belly fat when you are over 40.

But doing the right things at the right times is the game changer.

I hope you got some value out of this.

Kate