Our online coaching will give you more support, accountability, and better results than 95% of personal trainers out there. Bold statement we know but most personal trainers will give you their attention for 1 hour a week in a gym and then you’re on your own for the other 167 hours. This is how our online coaching is different:

• We understand! - I properly understand the struggle of losing weight after having a baby and then creating a healthy, positive way of life that means you can sustain it. I started out helping new mums and mums returning to work because I felt there was a big gap in health and fitness professionals’ understanding in this area. You don’t understand what it is like unless you have done it for yourself. I understand because I have been there and everyone helping in my business is a mum too so we all get it! 

• Workout around your life and commitments - We plan your week around your children and family, lifestyle, and commitments to make sure it is achievable and sustainable. There is nothing generic about your plans, they are tailored to what you tell us in your consultation form and appointment and are adaptable if things come up from week to week or life changes (such as going from maternity leave back to work or children and childcare arrangements changing).

• Realistic - We understand that as much as improving your physique and nutrition is important, things like family, work, friends are just as important and usually take priority. We will not be scheduling 7 hardcore workouts a week which you can’t fit in and a menu of broccoli and plain chicken breasts that you eat alone while the family eat something different. Your exercise plan will feel manageable and the food you will be eating will be delicious and something you and your family look forward to.  

• Motivation – We are a team, and we are here to support you during the week for ongoing guidance and assistance and to keep you motivated every step of the way. You can contact us whenever you need. We have empathy and have more than likely experienced a lot of the same struggles you have. 

• Accountability – We are here as an accountability partner to keep you on track and to guide you through your journey. Some of us know roughly what we need to do, we just find it hard to do it and stick to it. Others need to be guided through every step in the process and have some learning to do. If you skip workouts or don’t keep to the nutrition we have set, I can see. However, there will be no guilt or judgement, just empathy and discussing ways that we can prevent this from happening again then we will get you back on track. 

• Affordable – A PT session in the gym is expensive, especially if you have more than one per week and need to pay for childcare to enable you to do it. Gym based PT sessions also rarely come with much support outside of the hour in the gym. A month of online coaching equates to roughly the same as 3 – 4 PT sessions but offers so much more. 

• Progression – It is our job to track and worry about your progression. No more feeling lost or that what you are doing is not working but not knowing how to change things. We will track and record what you are doing and keep measurable records of your progress. We will adapt your nutrition and exercise schedules when required to ensure you keep progressing and maintain the results you achieve. All that is required from you is to trust us and trust the process. 

• Long Term – We won’t promise you will reach your goals in 2 weeks or even 2 months. A crash diet or killing yourself in the gym every day for a couple of weeks is not the approach we advocate. Instead, we will work towards gradually achieving your goals in a way that is manageable around life as a busy mum. We believe this approach makes the process more enjoyable and creates the long term habits and commitment you need to not slip back to where you started. 

What’s Included in Online Coaching 

• Detailed Initial Telephone Consultation – You will fill in an online consultation form and complete a food diary. Following this, we will have a consultation call to talk in more depth about your current lifestyle, your goals and how coaching works.

• Initial Programme – Based on your consultation we will design you a nutrition and exercise programme (as detailed below) which is tailored to what you want to achieve based on the goals we have discussed. We will walk you through your programme, so you are ready to get started. 

• The exercise element of your programme – We will create an exercise programme tailored specifically to your current situation, goals and lifestyle. You might be starting out having done little exercise before or maybe at a point in your life you have exercised but what you used to do is no longer realistic. Wherever you are currently at is fine. The principles and techniques we use for our clients get you results without hours in the gym or hours working out at home. Everything is thoroughly explained and is tailored to you. Everyone will be different; you might be starting with some walking or maybe a gym based or home-based exercise plan. Your plan will be created around your likes and dislikes, focusing on your goals. You will only exercise as much as your lifestyle allows and you want and using the types of exercise which you actually enjoy. 

• The nutrition element of your programme – Guess what… I won’t tell you what you can and can’t eat…Phewff! I believe in a flexible approach and in educating you to learn to make sensible choices for yourself. I will clear up a lot of the confusion around diet and help you make sensible choices on what to put into your body. The most important thing for me is to teach you that you can eat in a way that is enjoyable and doesn’t feel restrictive or like a crash diet. We will start with a meal plan which contains lots of options appropriate to your goals then progress to giving you more autonomy. This might be a meal plan for the whole time we work together or it might transition to some tracking. If calorie tracking isn’t for you that isn’t a problem, we can follow intuitive eating and work on mindful ways to improve your diet. Meal plans will always include a bit of the things you like every single day! So, no cutting out chocolate or cake or crisps or wine! We provide guidance in your handbook on the fundamentals of nutrition and tips on structuring meals through the day and maintaining a sustainable approach. All clients will be provided with all of our recipe books which give ideas of meals and snacks which fit their nutritional targets and work for busy and tired out mums.

• Weekly check – in – Through the week we will give you daily checklists of things to aim to complete through the day and tick off in your App. Don’t worry this will not be overwhelming and something else you need to try fit into your day, it will be the opposite as it will help you to manage your busy days better. Each week you will fill in a very quick check in form with a couple of sections which give us an idea of how your week has gone. This helps with accountability and self-awareness. What gets measured gets managed! We will review your week, record you some feedback and explain any adjustments we will need to make to your plans for the next week to keep you progressing.  

• Communication – We are available for questions and queries via WhatsApp and the App as and when they come up through the week. We will aim to respond on the same day. Equally you can ask questions in your weekly check-in, and we will answer them in your response. You don’t need to worry or be unsure of things on your own. We are here to support you and we can tackle any obstacles together. 

• Exercise form check – You can upload videos to the App of you performing exercises for us to check and comment on. Full explanations of every exercise in your programme are provided in your plan but we can also provide videos and extra guidance on exercises to ensure they are performed correctly and you get the most out of what you are doing.

• Education – We want you to learn to do this on your own so our goal is to give you all the tools and knowledge you need to do this. While working with us you will have access to the ‘Coached by Katie Education Portal”. This portal contains 100s of recipes in our recipe books and guides on common topics which have arisen when helping our clients over the years such as ‘How to enjoy a takeaway’, ‘How to navigate eating out’, ‘Help when on Holiday’, ‘Understanding the scales’, ‘Lunch on the go’, ‘Planning a summer BBQ’, ‘How to progress with Exercise’ to name just a few.  

• Lifestyle adjustments – We will adjust your plan when we need to include accounting for work commitments, family commitments, social plans, and holidays. We are creating a lifestyle for you, not taking you through a crash diet which you start then stop. Part of the process is to teach you how to navigate the things that come up in life that ordinarily would send you off track. 

• Community – When you join our team you join an amazing community of like-minded women who are there to support each other, share their own hints and tips and who you can enjoy your journey with along the way.