Catherine Coker Fitness

The Hummingbird represents the idea of responding to life with joy and lightness, and a quickness and ease adapting to new environments.

If you want to learn how to find balance with your nutrition and exercise and still achieve a mental and physical transformation then this program may be exactly the thing you need.

Click the link in my bio to apply for the Humn’ transformation program now, I can’t wait to meet you and help you reach all your health and fitness goals.

Make sure you:
1️⃣ Fill out the application form
2️⃣ Book in a discovery call

Are you tired of setting the same goals and then feeling lost with how to achieve them?

Maybe this year you want to make better health and fitness choices but you’ve got no clue how to achieve it. 🤷🏻‍♀️

You might lack a clear strategy in the gym and with nutrition. Following fitness influencer advice and non personalised approaches have been tried and failed you. 😭

It’s not enough to just WANT something. We can’t just sit, goal set, visualize, plan and write endless to do lists. We need to follow a strategic plan that is effective and personalised to our life. Then we need to take action and follow through with the plan. 🎯 

If you think about any skill or goal you’ve achieved in life I can guarantee you’ve had a coach, mentor or teacher who has guided you towards acquiring more knowledge or showing you where to go to find it and coached you through that process.

If you’re tired of always making plans or setting goals but not seeing them through it might be because you just haven’t found the right system, direction and accountability.

The Humn’ transformation program will give you all the tools you need to achieve the goals you set for yourself. I’ll guide you there because I’ve been in your shoes and I’ve learnt through years of experience training myself and other clients. 💕

Don’t let dreams and wishes stay on the shelf. Invest in yourself and let me help you accomplish those goals this year with personalised strategic nutrition, exercise and mindset plans and guidance.

Click the link in my bio to apply for the Humn’ transformation program now, I can’t wait to meet you and help you reach all your health and fitness goals.

I’ve only got 5 spots and I don’t want you to miss out on what could be a life changing program for you. Don’t put it off till next week, next month or next year, remember if you change nothing, nothing changes. 

To find out more about the Humn’ transformation program click the link in my bio to:

1️⃣ Fill out the application form
2️⃣ Book in a discovery call

YAY! Thank you Lana 🙏

Lana has been such a ball of energy and inspiration to me! We both ended up doing a hike about a week apart so it’s been fun training towards the same goal.

Lana’s dedication to her goals and willingness to try to techniques is what’s enabled her to build up the strength and resilience necessary to correct movement patterns, reduce pain and then build strength.💪🏼

Sometimes we have to take a step back to take a step forward and all the prep work we put in early on really set Lana up for success!

There’s nothing quite so frustrating as injuries limiting our ability to smash our goals, which is why it’s so important to seek out professional help, not only to achieve goals but to do so safely!

I LOVE seeing clients out there living their best life so this review makes me so happy to see.
Well done Lana, you’re absolutely smashing it and inspiring others I’m sure in the process. ☺️

’

Humn’ Transformation Program Launching 🤩

Mark it down in your diaries
22nd January 2024 📔

I am so excited to announce the launch of my online 1:1 coaching business. For the next three weeks I’ll be opening my calendar to discovery calls with you to see if you’d like to work with me. 🫶🏼

Spots will be limited to 5 so I can give a really high level of detail oriented service so If you’ve been meaning to do something about your health and fitness goals this year I’d love to be the one to support you to do that.

I’ve been building out this program for far longer than I’d like to admit. It’s been created with a lot of love and learned lessons on my own personal health, fitness (and business) journey.

This is a 1:1 online coaching experience that will give you all the tools you need, support & accountability to finally quit diets while still achieving a transformation.

What’s included?
1. HUMN’ APP
12 week access to the Humn’ App, and resources.

2. NUTRITION
Nutrition PDF with a calories and macro recommendation for you and your goals + 100s of healthy recipes.

3. SUPPORT & ACCOUNTABILITY
12 x Weekly coach check ins and 3 x optional monthly video calls.

4. PERSONALISED WORKOUT PROGRAM
App with 3 x 4 week personalised workout programs and habit tracking which can be designed for the home or gym or both. Movement Screen assessment to make your workouts suit your unique body.

5. LIFESTYLE ADVICE
Additional PDF guides on sleep, stress, self care, mindset and nutrition.

6. ON DEMAND WORKOUT LIBRARY
Access to online ‘Workout Alongside Me’ exercise classes. Currently there are 12 classes and more being added every week

To apply for this transformation program just follow the link in my Bio to fill out an application form then set up a Discovery Call. 💕

My 3 second transformation…

With the summer weather and getting into those bikinis it’s soooo easy to get into our heads that we don’t look ‘good enough’

I really wanted to post this picture comparisons to show you how important a few things are for a bikini photo to turn out well

- Body angles
- Good lighting
- Maybe even makeup and and fresh fake tan
- Photo editing (Lightroom in the before photos)
- A flattering bikini that suits your body type.

Same body, different poses. When I was at the beach the other day I really got in my head after looking at some photos of myself thinking quite honestly I was really fat and unhappy with my body in that moment. I was standing in a really unflattering position.

In that moment I went down a negative downward spiral and started bringing up old thoughts and horrible insults at myself. It’s so easy to let a silly photo ruin your confidence and fun day in the sun. ☀️

My tips for you this summer if you’re experiencing something similar…

- No phones or photos at the beach - in an ideal world you can just take photos carelessly but if you know this might upset you, just don’t take photos of yourself while your out there living and having a good day!

- Invest in a bikini or one piece bathing suit or sarong that you love and feel good in

- Try to not compare yourself to your friends or people on social media. We ALL have body hang ups and insecurities. People will think I have none because I’m a dancer and PT. That’s not true. While I am a lot more confident, I’m still quite self conscious of my tummy. The place where my body likes to hang on to fat. That’s ok, I’m a women and it’s really normal to not be really lean for a women.

- When you’re with your friends at the beach try to compliment them. They may really need a little boost from you to help them also feel good in their skin!

- Continue to build self esteem not based off of your outward appearance and bikini bod. Realise there is so much to you than a good looking, well lit, well posed bikini photo.

With heaps of love - Cat 💕👙

5 Tips to help you grow or shape your glutes 🍑

1. Make sure you are eating at maintenance or surplus. Being in a calorie deficit or under eating will not help you with this one ladies.

2. Hip thrust, Deadlift, Squat, lunge - Learn these movement patterns then alternate between bilateral and unilateral movements. (fancy words for two limbs together or one arm or one leg) Unilaterals are especially functional once you’ve mastered the fundamental movement pattern.

3. Progressively overload the exercises so your muscles are forced to adapt and get stronger, more ‘toned’ and bigger. You don’t need to have sore muscles and actually being too sore may limit your ability to remain consistent with your frequency of training opt for 80% intensity level not 100%

4. Try to get protein with every meal - it doesn’t have to be meat but you do want to be trying your best to not neglect this macronutrient.

5. Consistency and training frequency is key. Aim for 2 - 3 workouts in the gym or at home per week. They can be full body and lower body.

Hit Save to come back to this information later 💾

NOTE: I personally don’t think women should be in the gym training only to ‘grow our booties’ I’m glad this body type trend is encouraging women to get in the gym and experience strength training BUTT (with two T’s) there’s so much more to health / wellness / fitness / strength than our behinds.

I’ll be doing a mini training on stories tomorrow on the difference between Strength, Tone, Size and Power and how to adapt your training variables in the gym. See you there 👋

Thank you Rhian 🙏

and in a plot twist she can continue training with me becuase I offer online training... Launch date will be revealed next week!

Rhian has been a dream client to work with, taking everything onboard and coming into sessions with a great attitude to learn and grow.

Her goals were to achieve body recomposition and feel more confident coming into the summer months. ☀️

Rhian was an excellent case of someone who just followed the plan I laid out for her and put in consistent effort. Even after a few wobbly few weeks with sickness and uni stressors she still saw her tape measurements drop and a noticeable change in how she felt in clothes. I loved seeing this because it proves you don’t need to aim for perfection just consistent effort over time.

We worked through those fears of the scale not shifting and understanding that when you don’t have a lot of weight to lose the focus needs to come off the scales because the scales may not show your progress this is especially true when it comes to ‘toning up and losing body fat.’

I love helping people achieve the goals they want for themselves in a way that is uplifting and positive. For me mental wellness and habits that are sustainable IS EVERYTHING.

Well Done Rhian 👊🏻👏🏼

Here’s to chasing sunrises with you ☀️

📸

Today I’m going to deviate from the usual health and fitness field and get a little personal.

It hasn’t been easy navigating dating life for the past 16 years. For anyone who knows me personally you already know the ups, downs, broken hearts both mine and others and just hopelessness and loneliness.

I’m not a relationship expert but here’s some of things that were important to me in finding and trusting someone for life. A list of my green flags if you will. 💚

1. Shared values and beliefs on life - from faith to how we want to raise a family even down to a shared awe of nature and appreciation of beauty. Someone I can trust will be there for me and for hopefully our future children.

2. An ability to support one another in our careers because my chosen career path is anything but linear and many don’t get it.

3. Seeing loyalty and trust in action not just by words.

4. Hardworking and reliable.

5. Kind, compassionate and generous.

6. An appreciation of the arts.

7. Someone I can laugh with, have fun with and be reminded to take a chill pill. Essentially, just a friend.

8. Attraction

9. Someone who I feel safe, calm and at peace with.

10. Someone fit, strong and with a sense of adventure ✈️

I was not looking for the ‘perfect man’ and I didn’t have a list of criteria. I was just waiting for someone who truely understood me, appreciated me and was on a similar path in life and who I could enjoy life with.

It was beautifully unexpected to fall so deeply in love with Kauri, and I perhaps never would have if I didn’t really see him for all of who he is and allow our relationship to grow because of our age gap and because we had to date long distance.

I’m truely very happy and excited!

I hope this can encourage anyone out there who is struggling while being single or dating that it’s worth the wait to find someone who is right for you.

You’re not fussy, there’s nothing wrong with you, you just haven’t met that person yet and that’s ok. There’s something beautiful in every season of life. Focus on that and trust in Gods timing ❤️

Go out there and live your best life GF 💃🏻🤘🏼🪩

You can eat the ice-cream go to the concert have a few drinks, eat at the restaurant (without scanning the menu the day before)

Balance is all about removing guilt around eating ‘bad food’ and removing these intense restrictive all or nothing labels around food.

I’ve been eating chocolate, ice-cream, pizzas, pasta this list goes on the last few years and it’s not making me fat I don’t count calories or track macros either.

Now I won’t probably be able to enter into a bodybuilding competition with such a relaxed approach to my nutrition and I’m ok with that. the sacrifice and dedication it takes to attain that is simply not worth it for me personally. I want to be healthy, fit, confident and strong. I think I look great even if I’m not super model lean. My body is an example of someone who eats ‘healthy’ 85% of the time and 15% time I’m enjoying a treat or maybe I’m under prepared and I’m picking up take out. It’s OK in moderation.

(Now I’m not saying that tracking calories is a bad idea it just needs to be done in the right context with the right mindset for the right amount of time.)

When we tell ourselves we ‘can’t eat that’ we are setting ourselves up for a binge. When we allow small indulgences daily or weekly we don’t make such a big deal out of it or spiral out of control into a binging frenzy. More than that, by telling ourselves we can’t do this or that we enjoy life less. Food is fun! Adventures are fun! Obsession and diets are not fun. I’ve been there done that and It feels so rigid and restrictive that’s NOT a way to live long term.

You can find a healthy medium where you exercise and eat well most of the time which allows that some of the time to be really enjoyable and guilt free!

Just for fun, and on a lighter topic - what is your favourite ice-cream flavour? Let me know in the comments below ⬇️🍦

Which of these slides resonated with you? 🤔

Let me know in the comments below ⬇️

1️⃣ 2️⃣ 3️⃣ 4️⃣ 5️⃣

5 ways I have improved my self image 🫂💕

Self image essentially means the way we perceive ourselves. It has nothing to do with how others perceive you and no matter what others say or do it usually doesn't have lasting effect if we don't address our own core beliefs about ourselves.

1️⃣ I took the focus and obsession off myself and placed it into more productive areas. Reigniting my passions and going after them gave me drive and focus. You simply don't have time to sit around picking faults in yourself because you've got work to do.

2️⃣ I educated myself around healthy nutrition and exercise. While this didn't address the root cause of poor self esteem, it empowered me to understand a better way of eating and that helped me care for my body and that enabled me to be more comfortable in my skin. The goal shouldn't be 'weight loss' to feel validated or improve your self image. It is a by-product of the choice to find a healthy balance with nutrition and exercise for your health and well-being.

3️⃣ I've gently re-wired my thoughts by plucking out the negative ones and swapping them for more encouraging and positive ones. This didn't happen overnight but with continual awareness and practice I've fostered this change of mindset through repetition of constantly auditing the thoughts that run through my mind.

4️⃣ Sought out positive role models and heavily protected myself from people or companies that reinforce detrimental beliefs around body image.

5️⃣I have leaned into who I am and try to honor myself every day. I encourage myself to have fun and not take life so seriously. I allow time to get out into nature turn inward or go out and explore. I try not to live a stale life or look to compare with anyone else. I'm happy and content with my life and happy on my own journey.

Try some of these tips if you’d like to improve your body image xx You’re way more incredible than you realise!

5 reasons you might not be seeing any physical progress 🤷🏻‍♀️

1️⃣ You lack focus or a defined goal - Without a defined focus we really are just roaming around aimlessly. Set a goal, break it up and then you can work towards it.

2️⃣ You don't have a plan for exercise or nutrition - You know that saying weight loss is 90% diet. I'm going to come out any flatly disagree with this statement. I really think body composition is equal parts important through nutrition and exercise and we should be having a plan for both.

3️⃣ You don't have support or accountability - Let's say you have your focus you have your exercise and nutrition plan but when the chips are down and the going is getting tough you simple bail from those goals because no ones is supporting you through and no one is holding you accountable to those goals.

4️⃣ Your expectations might have been unrealistic and perhaps you're only tracking progress by looking at the number on the scales. - Ok this is kind of two points in one but they are so closely intertwined less address them together. If someone has ignored their body for lets say 20 years and is expecting a massive transformation in a month I'd say that's an unrealistic expectation. Change and growth can be measured through so many marker points not just the scales. Such as, better thoughts, more exercise attendance, Increased knowledge around nutrition, improved body composition (Muscle increases body fat drops, the scale stays the same.) The only sure fire way I know people won't succeed is if they quit and just stop all together.

5️⃣ You're not addressing your mindset or emotional eating. - This one is really the kicker isn't it. Changing habits sometimes requires changes in beliefs or a willingness to address painful past triggers. Now I can't necessarily help to the level a therapist could on this last point but I really believe addressing our mindsets and thoughts are just as important for physical outcomes as the food we eat and sweat we shed.

Did I miss anything from this list?