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A week in the life of a Personal Fitness Trainer

Precision Movement's KT reveals a week in her life of training and nutrition over a week
Precision Movement's KT reveals a week in her life of training and nutrition over a week

When I'm out socially I always get asked what I think about the latest fitness fad or have I tried this or that.  There is also a general interest in how I personally stay fit followed by the inevitable "Oh well that's your job so you have to be that fit and I can't possibly do that because...." remark.  Then I get questions about what I eat and how I cheat eat.  In response to these repeated questions, and for the interest of all you avid readers here is a week in the life of me, KT, fitness enthusiast, business owner and general all-round cool fitchick!

Monday

Today is a busy day.  I'm up early.  I'm not good in the morning so I've prepared some hard boiled eggs and fruit to eat on my way over to my first client at 7am.  I have a break at 1030am and have drunk half of my 2L bottle of water already.  I am keen to prep my body for my first workout of the day, a short 5k run.  I'm working on running this distance as fast as I can for my boxing training.  It takes about 22-25 mins - very easy to slot into the day.  I'm lucky that I'm near a park so I can get a hit of sunshine and fresh air too.  Then I settle into some paperwork over lunch - sashimi, salad, edamame and a cup of tea.  I don't drink coffee as it makes me feel anxious and jittery!  I head back for a few more clients and then over to the park again for my boxing session with my trainer. This is hardcore training for 60 mins and I am spent afterwards.  I snack on a banana and nuts and I have a mini bar of organic dark chocolate - I feel like I earned it!  Now I'm on to my second bottle of water.  Evening clients finish my day and then I'm home for a large chicken salad before settling down for bed with my amazing sleep CD.

Tuesday

A later start for me today so I get in a quick 5k run followed by a few sun salutations before a breakfast of sauteed banana in coconut oil, full fat yoghurt, apple and toasted almonds.  It's my choice breakfast of the moment!  I work until lunch and then enjoy an avocado, tomato and feta and steak salad and my ritual cup of tea (you can't take the English out of the girl!).  I again finish my 2L bottle of evian and start the next.  After early evening clients I snack on strawberries and cheese sticks and rush over to TriYoga Chelsea for my kundalini yoga class with Amir Jaan.  It's more meditative than movement based which helps me clear my mind.  Dinner is a simple turkey salad with sauteed sweet potatoes. I'm in bed for 11pm - a late one for me and I know I'll feel it the next day!

Wednesday

Early start again and I miss breakfast!  I pick up a tea and an Eat Natural bar on the way over to my first client.  An hour later I am starving and I'm lucky I have time to fuel myself properly for the day.  I head over to Pret a Manger for my emergency meal - hard boiled eggs with spinach and a green smoothie.  I work until 1130am and then I do my first workout 40 mins of HIIT (high intensity interval training).  It's brutal but I feel energised afterwards and immediately refuel with lunch.  I am working late tonight so I try to keep the rest of my afternoon relaxed.  Everyone thinks I have an easier job than working in an office.  I work a similar number of hours they are just the reverse of yours which means before or after work you get to come and see me!  I have a few meetings and catch up with a friend and then I'm back to work.  I finish at 9pm which means a late dinner and I'm starving from my HIIT workout today.  I make myself a quick lamb and veggie stir fry with cashews cooked in coconut oil, hold the sauce.  Most sauces have gluten in and I'm intolerant!  Late to bed and I fall asleep before my sleep CD is done.

Thursday

By Thursday I am feeling the week.  I start later today so I take a mini lie-in and get my 5k out of the way.  It's slow but I am pleased to have done it.  I have a breakfast of eggs and salad and a cup of tea.  I give in to temptation and have a few gluten free Jaffa cakes - my latest weakness.  I think it's because I am tired that I am craving a little sugar.  You see, even fit girls like me eat processed foods from time to time.  I just make sure I enjoy them!  I work until 2pm and then have a lunch of salmon with vegetables.  I sit down to do paperwork and digest and then a few hours later I do my 40 minute HIIT workout.  I'm back at work until 8pm.  Dinner is left over salmon with salad.  I'm in bed by 10pm.

Friday

Early start for the end of the week and I take my eggs and fruit with me to eat on the way.  I have an early lunch of sushi and salad at 12 as I finish by 2pm and I want to go for my 5k run immediately.  Sometimes if I have been super organised take a little nap but more often than not I am finishing up paperwork, replying to emails - all the business stuff that needs to get done.  Late afternoon I usually get in a 40 minute HIIT workout and follow that with dinner - either out with friends or at home.  By Friday I nearly always feel the need to reward myself so I enjoy some dark organic chocolate or a small tub of vanilla icecream. I get to bed early because I have an early start.

Saturday

I see clients on Saturday mornings so I have another early start.  I manage to toast a slice of sunflower rye bread and slather it with almond butter, banana and strawberries and wash it down with a cup of tea.  By midday I'm done for the week.  I go to Wholefoods for lunch and choose my all time favourite Mum's homemade Chicken Soup - a large one!  By mid afternoon I am ready for my second 60 minute boxing session of the week.  For dinner I'm out with friends when I eat whatever I feel like.  Generally I don't feel like dessert but if I do I'll have ice-cream.  I have two vodka soda's with lime slices rather than the lime cordial which is just sugar and flavourings.  If I am in the mood I might have 2 glasses of wine instead but when I am in serious training like now I keep it clean.  It's a late night but I know I have a huge lie-in coming tomorrow. 

Sunday

Sunday is my day.  I lie-in until 10am and potter around the house doing chores and I make brunch - usually a cheese and veggie omlette.  If I'm feeling energised I'll do a 5k run around midday.  My favourite part of Sundays is Kundalini Yoga with Amir Jaan mid afternoon.  More often than not I'll take a fresh smoothie afterwards that they make on site at TriYoga Chelsea.  Late in the afternoon I'll either totally chill or if I feel like it I walk my friends dog, Lola, who is full of energy.  She reminds me to be more dog!  I finish out the week with a healthy homemade bolognese meat sauce which I have with heaps of green veggies.  Sometimes I knit or read on Sunday evenings or watch a movie.  I really try to rest my body and brain in preparation to do it all over again! 

Let's break it down

So there you have it - that's my week.  You'll notice that I workout twice most days but the total time is not more than an hour.  I break it up because of my time restraints and also it means I can work at a higher intensity which is more effective for metabolism and decreases the risk of adrenal and immune depression.

You'll also notice that the key to my diet is organisation.  I know what time I have and where I will be and I have healthy emergency back ups.  My food prep is minimal.  I personally like to prepare my meals fresh rather than cooking for a few days but I have several friends who do this and it works just as well. 

You may have also noticed that I try to balance my high intensity work with my more gentle yoga and working-in workouts.  If you just go crazy all the time it exhausts you mentally and physically and its not good for your adrenals or immune system.

Lastly, notice how I have moments of tiredness and sometimes I eat sugar and processed foods.  I am human!  I might have great biceps and abs but I still indulge regularly.  One reason for working out is that I can indulge and still look great but it's a reason that comes near the bottom of my list.  The main reason I workout is because it makes me feel GREAT and I perform better in all areas of my life when I train regularly.

So for those of you who wanted to know what my life is like there you are.  I welcome comments and questions on Facebook.  If you would like to find out more about how I can help you manage your health and fitness then please contact me at KT@precisionmovement.co.uk and visit the webiste at www.precisionmovement.co.uk.

Training Yourself back from Adversity - my True Story

Precision Movement's KT talks about how training brought her back from adversity
Precision Movement's KT talks about how training brought her back from adversity

For those of you who know me I like to keep my personal life well personal.  But today I set a personal precedent and share how I used training to come back from adversity and why it is the healthiest and most positive way to empower yourself when someone or something kicks you down.  Earlier this year I got whacked with the adversity bat.  I'm not going to divulge much further than that as adversity comes in many packages - bereavement, heartbreak, illness, burnout, divorce are the big ones and they can all be as painful as the other.  The one thing they have in common is the ability to knock you sideways, leaving you shocked, stunned, lost, insecure and lacking confidence.  Your friends and family are great and they console and support you as best they can.  But what you really need is a way back up to where you were because you have commitments, a job and people that depend on you functioning and performing well.  The one thing I reach for when I am faced with adversity is training.  I've also got amazing friends who have entered Fitness Modelling competitions and Ironman competitions with the same goal - to train themselves out of adversity.  For me, it serves so many purposes.  Here are the main things that gave me my journey out of adversity back to my amazing energetic and fabulous self and why they played such an important role for me personally.

The Goal 

I felt really lost - like I was spinning which is a common feeling when your whole world is up-ended.  I needed a focus and exercise gave me that.  For an hour each day I was able to switch off my constant chatter and just focus on how it felt to train my body back to my usual fitness level.  I made myself work hard and endure the discomfort and it was mind-numbingly wonderful.  I set myself a very superficial goal which I would never encourage my clients or you to do but I had my reasons and it motivated me.  I wanted a visible six pack in 3 months and I wanted to build a 'suit of armour' with my body.  I knew I had to train very hard to achieve this and I also had to eat a very clean diet.  Once I had established this goal it was easy for me to stick to eating well and training hard.  I wore my best workout outfits for every training session and took photos of my progress periodically for motivation and to see my improvements. 

Training Myself to Sleep

I had a really hard time sleeping for about a month so I couldn't start training right away.  When I finally felt I could start, sleep came so easily and I cannot tell you how much it helped me.  Lack of sleep was slowing the mental and emotional recovery process for me.  Getting back to exercise and exhausting myself helped me sleep better and I was able to begin thinking rationally through the day.  My performance at work got better and this made me feel good.

Empowering Myself

The best part about training myself out of adversity was exercise empowered me.  I chose to focus on high intensity training for short durations.  I wanted to feel invincible.  As I had trained as a boxer years ago I went back to boxing and kickboxing training.  This was an obvious outlet for strong emotions.  As part of my training I also chose the short distance of 5k which I ended up doing every day increasing the speed over this set distance.  I also did a mix of bodyweight and strength training workouts a few times a week.  A certain points I was training twice a day.  After 3 months I was 'fight fit', I had decreased my 5k run by 8 mins and I was ripped!  See the photos below!

Precision Movment's KT shows her fitness results - a great body
Precision Movment's KT shows her fitness results - a great body

The Happy Hormone

Adversity can bring sadness which is a tough one to get through.  Once I began exercising I started to feel less sad and then I started to feel better and it didn't take long before I was experiencing the feelings of happiness again.  This helped me get through my day with more positivity and energy.  I found myself wanting to do activities and spend time with people again.  I quickly realised that sadness was not serving me for my next workout and I got out of the habit of allowing myself to be sad.

The Best Pathway 

There are many choices when it comes to dealing with tough stuff.  Some of us may use alcohol or other state changers to escape and numb tough emotions.  Some of us sink into depression for a while.  You may start comfort eating or not eating enough.  But I hope this personal experience that I've shared with you will inspire you to consider using exercise as a means of recovery from adversity - whether you are going through something now or when it may hit you in the future.  There are so many benefits - you will look and feel better, you'll gain fitness, you'll be healthier, happier, more energised, empowered, confident and life will soon become enjoyable and good again.

Have you trained yourself out of adversity?  Share your story with me on the Precision Movement Facebook page.  Do you need to train yourself out of a tough situation?  Get in contact with me, KT, at KT@precisionmovement.co.uk.