KatieH Fitness

KatieH Fitness Private 1-1 gym based sessions in Thame Fitness and Aylesbury.

Testimonial from my client Asma 🫶
29/06/2024

Testimonial from my client Asma 🫶

✨Client spotlight✨Lucy started to work with me in January 2023 with the goal to tone up and be leaner/slimmer over all. ...
21/06/2024

✨Client spotlight✨

Lucy started to work with me in January 2023 with the goal to tone up and be leaner/slimmer over all.

⏩Fast forward to May 2024 and not only has Lucy achieved her goal, she’s created a better relationship with food and consistency with exercising as well as looking amazing in her wedding dress🫶

Lee started working with me at a stage where he had been dieting for a while but was struggling to see any results. Afte...
30/01/2023

Lee started working with me at a stage where he had been dieting for a while but was struggling to see any results.

After sitting down with lee and discussing his food intake alongside his activity levels, we found he was massively under eating.

With this being the case we started going through a reverse diet, this means we gradually increased his calories back up to maintenance (cal intake matches usage). During this stage we monitored scale weight and it started to decrease.

Since this stage lee has had a successful weight loss stage while enjoying any foods/drinks he wants and is currently bulking 💪💪

✨Georgies testimonial✨My experience with Katie was fantastic and I couldn’t recommend her more! She was so supportive an...
05/01/2023

✨Georgies testimonial✨
My experience with Katie was fantastic and I couldn’t recommend her more! She was so supportive and encouraging throughout the time I have been working with her. At the start of the course I was looking to improve my fitness and learn more about healthy home workouts. Katie listened to my goals (which I reached!) and also pushed me to achieve more than I had hoped. She introduced me to protein shakes (that I now understand the benefits of), gave me a varied series of workouts (that became more challenging every week) and was always willing to change the exercises up if I wasn’t comfortable/enjoying them.
This was my first ever experience with a PT and I will definitely be carrying on with Katie in the future.
Thanks again for all your help, support and for being an amazing guide!

✨12kg weight loss in 10 weeks✨Mags started working with me after trying multiple different diets like weight watchers an...
04/01/2023

✨12kg weight loss in 10 weeks✨
Mags started working with me after trying multiple different diets like weight watchers and not really enjoying exercise, her goals mainly focused on increasing her overall health and fitness to be able to play with her daughter with the added bonus of weight loss.

Changes made
✨increased protein and fibre intake
✨increased fluid intake
✨8k+ steps a day
✨2 weight based workouts a week

Client Asha- ‘I’ve been training with Katie since the start of the year. Katie has supported me with building a healthy ...
30/12/2022

Client Asha- ‘I’ve been training with Katie since the start of the year. Katie has supported me with building a healthy relationship and mindset towards food and working out. Katie has helped me stay focused on setting clear intentions towards my fitness journey. She has guided me through week by week ensuring to check in on my health not just physically but mentally also. During the workouts, she has made me feel comfortable and ensured I have been able to push through my strength in every session while also taking into account any pains I have. Thank you Katie 😊‘

✨What is a superset?A superset is 2 exercises performed back to back with no rest.They can be exercises targeting differ...
05/09/2022

✨What is a superset?

A superset is 2 exercises performed back to back with no rest.

They can be exercises targeting different, opposite or the same muscle groups.

✨What are the benefits of a superset?

In its simplest terms a superset is a great way too save some time in a workout, doubling up the exercises=less rest

Other benefits:
✨increased cardiovascular strain
✨increased volume
✨more time under tension when using same muscle super sets

✨How to use a superset in your workouts

Supersets are most beneficial towards the end of your workout, these should be 2-3 sets of 8-12 reps for muscle growth.

✨When not to use a superset

Supersets are not necessary for beginners as this can lead to incorrect technique and in turn injury, down the line opposing muscle supersets can be added to increase volume and intensity.

Supersets should be avoided for strength or power based training so this mostly applies to compound exercises like bench press, deadlifts and squats to allow for recovery and in turn get the most you can out of your sets.

✨Here’s some examples of effective supersets:

Different muscle groups/opposing muscles:
✨leg extensions and leg curl (quads and hamstrings)
✨overhead press and goblet squats (shoulders and quads)
✨

Same muscle/groups
✨hip thrusts and single leg hip thrusts (primarily glutes)
✨straight arm pulldown and seated row (back)
✨shoulder press and lateral raises (shoulders)

✨ holidays and progress✨With summer comes more breaks from normal routine and with that can come some discomfort around ...
05/08/2022

✨ holidays and progress✨

With summer comes more breaks from normal routine and with that can come some discomfort around not training and in turn potential body changes.

After 3 weeks away a client came back to me feeling uncomfortable in herself and definitely expecting to have gained weight, we jumped on the scale as she wanted too and there was no movement.

This is where sustainable long term habits come in, although she wasn’t training the following play a part:

✨Not being restrictive in her normal day to day life, this is KEY!! Because she has access to all of the foods people may deem as bad there’s no urge to overindulge when away

✨Making mindful choices with food-eat the cake/ice cream etc but also having a variety of food groups, getting in protein to help muscles recover and maintain them while on the break

✨Getting out and about! Walking and going for a swim are all holiday staples and good exercise choices that you won’t necessarily notice you’re doing

✨Keep hydrated! This is beneficial for many reasons but when we talk about water weight gain specifically actually getting enough water can help reduce it.

Studies show over 4 weeks of not moving at all is when you may start to lose a bit of muscle size, to gain 1lb of weight you would need to eat 3500 cals more consistently than you burn so the reality is neither of these outcomes are likely but if they happen they definitely aren’t permanent.

✨Starting your fitness journey can feel overwhelming to begin with…what to eat, how much to eat, how many steps should I...
15/06/2022

✨Starting your fitness journey can feel overwhelming to begin with…what to eat, how much to eat, how many steps should I do, how many times should I workout, am I doing this right etc etc…✨

If we were to focus on all of these things at once something would give so we break it down:

1. What is your current diet like- not enough protein and fibre is a good starting point when making adaptions to your food intake. Protein to help muscle gain and recovery and fibre to keep you fuller for longer and aid gut health.

2. How much are you eating currently/what is your goal- this is very much dependent on your current food intake, if your goal is to lose weight but you’re already under eating the best place to start is to gradually increase your calories until they match your energy output (eating at maintenance)

3. Steps-this is simple, do more than you currently average and aim to increase this over time but make it manageable.

4. How often should I train- again this is very much down to what you have the time for. If you only have the time for 2 sessions a week do not push for 4 as this is unrealistic. The best place to start is compounds to get the most out of your sessions and make sure you’re hitting all the muscle groups equally.

If you’re finding the idea of where to start intimidating and want some support just get in touch 😊

Address

Thame Fitness, Unit 8 Thame Park Business Centre, Wenman Road
Thame
OX93XA

Opening Hours

Monday 6:30am - 9pm
Tuesday 6:30am - 9pm
Wednesday 6:30am - 9pm
Thursday 6:30am - 9pm
Friday 6:30am - 9pm
Saturday 8am - 1pm

Telephone

+447597354033

Website

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