A Week in the Life of a Model, Personal Trainer & Fitness Instructor (Part III)

Happy Monday team! I hope you have a great week to come. Here’s the last segment in my “Week in the Life of..” which covers what I got up to once I landed back in London from my location shoots and back in my training world last week…

Day 6 – Almost there! (Faaaabulous Friday)

Contrary to the madness that has been this week, I have just a few clients booked in for the afternoon today at Eqvvs Personal Training.  I take the morning to sort through my admin for the week before training myself at Equinox. I’m back on my usual nutrition regime now; being back on home turf makes it so much easier to control. I’ll always be the first to admit that I stick to similar meals in the week. It’s what I know works for my body and makes me feel good. So on that note I have my overnight oats for breakfast (for recipe see here).

My 'Grab & Go' Overnight Oats
My ‘Grab & Go’ Overnight Oats

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Then for lunch I have some eggs and avocado on rye bread with spinach before heading out for the day. I try to eat at home where possible or take a packed lunch with me so I know exactly what I’m eating. With the right food in me I’m feeling full of energy and ready for my training at Equinox.

Easy Eggs & Avo

Post lunch I make my way to Equinox for a quick and punchy full body strength training session. For my session I mix it up a bit. Today I’m training alone and I fancy hitting an 8-12 rep range and focus on predominately full body moves. Having been out of the train game for a bit I want to get straight back into training those major muscle groups. I do a mixture of full body, back, chest and leg exercises. Following it up with some core and arm work. As it’s a Friday and I happen to be at Equinox (e.g. the BEST place for shakes) I allow myself a cheeky nut butter shake to tide me over for the afternoon post workout.

Little PT tip…post workout is incidentally one of the best times to get nutrients into your body. I like to eat a mixture of carbs and protein as soon as I can after working out. If I finish training and it doesn’t happen to be near a meal time then I’ll have a snack of some sort, like a banana or apple and almond butter or my NEAT protein shake. If possible it’s best to have this within a 60 (max`90) minute window of your workout. This is a time where your body most efficiently makes use of the nutrients to recover, repair and replenish your body. Therefore making your recovery that much more efficient and your training that much more effective. I also swear by eating more than an hour before workouts to make sure you have the energy you need to push your body to the max. If you don’t eat before you train (or are on a very restrictive diet) it’s like trying to get your car to run without putting any petrol in it.

Apple & Almond Butter is one of my favourite snacks!

For the afternoon I head into Eqvvs to see my regulars. It’s so nice to see my clients again. Although it’s only been a week you get used to seeing people on such a frequent basis so it somehow feels as though its been longer. What I love about my PT sessions is that I get such a vast array of clients. I get to know so many really interesting people. I train girls, guys, youngsters, fiesty and fit golden oldies, or those just wanting to keep their health ticking over. Some want more general fitness and overall health improvements, whereas some have a specific goal in mind. Recently I was working with a young male client of ours whose sole focus was to get into the army – so we drilled him in the ways he would need to pass the fitness examination with flying colours. It was so rewarding and a proud moment for all of us when he did!

I love my job not only because I enjoy giving people the training, knowledge and confidence to push themselves out of their comfort zones and into amazing results, but  the fact you can see the difference you’re having on someones life. Whether it be something super short term; like they perhaps came in having had a bad day and leave on a much happier note. Or more physical long term improvement, like seeing their range of movement increasing. Maybe they couldn’t squat at all before and now they can. Of course you inevitably see the fitness and strength gains and amazing posture differences too. You also see general life perspective and happiness level changes too. It’s an incredible thing the effects that exercise can have on someones life. How wonderful is it then that you can have that influence, provide that helping hand, that stepping stone to happiness and health? I happen to think it’s pretty awesome!

Image: Lucie Yoga, Rue LaLa Online.
Image: Lucie Yoga, Rue LaLa Online.

My three client sessions for the afternoon seem to fly past. We chat and banter whilst still getting the work done. Soon I’m on my way home. I can’t wait to be at home tonight with my boy and doing absolutely nothing! We both adore cooking so we make a lovely dinner of tomatoe and basil sardines followed by sole, asparagus and a parsnip and sweet potatoe gratin. Delicious!  It’s a Friday so we’re sharing a lovely bottle of vino rouge and finishing dinner with some cheeky choccys.

Day 7 – What a week!

Sweet Saturday. We made it! I have just the two clients this morning. I know todays going to be a busy one so I factor my training into my work. I pop on my Adidas PureBoostX’s to give them a whirl. Luckily both clients are at the same place and in close proximity to ours. I run 2 miles to meet them for their sessions. Train them for a couple of hours, then run 2 miles back, trying to beat my first round for time. Although the running is staggered its great to get a quick bit of speed training in when I know I might not get a chance to do anything else in the day.

Time to Test These Bad Boys - Adidas PureBoostX
Time to test out these bad boys! – Adidas PureBoostX

The reason my Saturday is so hectic is because …I happen to be getting married in August…and today is my dress fitting. GAAAAAH! The excitement. My bridesmaids and mum together in arms hit the bridal boutique for a super special day. We oooooh and aaaah over the pretty shoes and THE dress before having a lovely lunch at Browns Brasserie. At which, we manage to book our hen party “bantz”. We’re heading to Barcelona for Sonar festival in June and cannot wait! All that was needed was the accommodation booking. Soon we were all booked up and lunched out and were heading home. I finally to see “that” fiancee of mine! We spend a lovely evening together and are finally free to enjoy our work free Saturday night and Sunday. Phew! What a full on, but all very fun week!

Sunday – Full circle 

From Stockholm to Marseille to London, it’s been nuts. We finally have a day off together. Today we decide to chill and do all the things we love to do. Namely…cooking, training and chilling out together! We have a leisurely morning scoffing healthy home made pancakes (see recipe for which here!)

Healthy & delicious pancakes!
Healthy & delicious pancakes!

Before trying out a local gym hang out “Bounce Gym” for some double trouble training together. The gym happens to be awesome so we spend a while having fun with the space. Todays workout looked a little something like this:

Hypertrophy training – 8-12 reps – Full Body

A1 Barbell Back Squats x 3 sets

B1 Deadlifts x 3 sets

C1 Single Arm Rows x 3 | C2 Arnold Press x 3

D1 Rope climb x 2 | D2 Rope pull x 2

E1 Ski Erg 60s x 3 | E2 Sprints x 3

 

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Love the space at Bounce, Wimbledon!

It’s super fun to have a training partner to banter off of. It helps when there’s lots of fun new toys to play with too.

We enjoyed our session at Bounce before going out to lunch at our favourite coffee hangout: Bean&Hopps in Earlsfield. Baked eggs and eggs benedict down we head home to chill for the rest of the afternoon.

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Bean&Hopp’s Dreamy Baked Eggs & Flat White

We make home made turkey meatballs and courgetti for dinner and prep our food for packed lunches for the week. Not only does this save us money but keeps our nutrition on point for the week. We cook up some turkey breasts and sweet potatoes for easy grab a go salad options for when we’re on the run in the week. We simply have to add some spinach and jobs a good’n! Luckily there’s meatball left over too (winner!) so they will also be for lunch at some point. Before we know it Sunday has been and gone, but you know what they say…a Sunday well spent brings a week of content. I feel ready and raring to take on another busy week ahead!

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Left Over Turkey Meatballs for Lunch – Winner!

It’s been a great week. I’ve seen some amazing places. Worked with some truly awesome people. All whilst seeing my #fitfam – my class and client regulars, as well as new fitness faces. It’s fair to say this week isn’t a complete reflection of my ‘regular’ modelling come training, come teaching week. The nature of the jobs means that ‘regular’ just doesn’t factor into it. Each week brings new fun adventures, challenges and craziness but I wouldn’t have it any other way. I’m so blessed that I can explore the world with my job. Meet some truly inspiring, motivational people. I love that I can teach and train people to use their bodies to their absolute best leaving them feeling healthy, strong and most importantly happy! Even more importantly for me as a model I want to show people that models are like any other person. They bare the brunt of some pretty rough stigma. I’m on a one women mission to get models and non models alike feeling amazing in the skin they’re in. Doing the best with what they have and embracing what they have – hence the tone what YOU own, not anyone else.

I hope you’ve enjoyed a little insight into the world of a model, personal trainer and fitness instructor. Stay tuned for lots more to come on the Tone What You Own blog in the form of recipes, workouts and general wellness advice! I’m looking forward to lots more fun fitness adventures to come!

Till next time…have a wonderful fresh, fabulous, shiny new week!

Sending health & happiness,

Kim x

 

 

Easy Eggs Over Avo

People always ask me…how do I keep eating so healthy? How do I have time to cook healthy food? Wanna know the real, very unfiltered truth? I, like many other fit folk out there keep to one rule: keep it simple, keep it clean. 90% of the time I eat similar meals and have a consistent menu throughout my week. Meals and snacks use similar healthy ingredients that I know I like the taste of and know work for my body. Rarely do I cook up crazy, glamorous gourmet healthy dinners. For the most part it’s eggs, sweet potatoes, quinoa, veggies, fish and meat. I’m not talking about all week every week. Yes you can have those cheeky little treats on a Friday, heck maybe on a Saturday and Sunday too. BUT try and stick to the all important 80:20 rule. 80% clean healthy food and drink choices. 20% you fall off the wagon and that’s ok.

This eggs and avocado on sourdough is a prime example of ultra simple cooking that is quick, easy and nutritious. Pretty sure you can whack this up in about 4 or 5 minutes. Now that’s healthy food I can fit into my schedule! For ideas on what to include in your weekly food shopping see my go-to grocery list.

Here’s how to make those ultra simple avo eggs:

Easy Eggs & Avo

Ingredients

  • 2 eggs
  • 1 or 2 slices of sourdough (or rye / wholewheat bread – whatever you like!) toasted
  • 1/4 of a large avocado or 1/2 of a small one
  • A teaspoon of coconut oil

To make…

  1. Place the coconut oil into a frying pan over a medium to high heat.
  2. Toast your sourdough. Then spread the avocado on the toast using a fork.
  3. Crack the eggs into the frying pan (once the pan has been heated for a couple of minutes) – Watch out for any hot coconut oil spitting out the pan.
  4. Once the eggs are done (when there’s little to no excess runny egg white). Serve on your toast and enjoy a super easy, energising meal. It’s as easy as 1,2,3….4!

Sending health & happiness,

Kim

 

 

Monday Reset Juice

Monday reset2

Phew! That was one corker of a weekend. Frolics and double the fun at our friends joint 30th Birthday celebrations. Wowser. Needless to say its left my body feeling…ummm..how do you say…a little less than pure. Time to push the Monday reset button and get focussed on a strong, healthy, fitness fuelled week ahead. If you maybe had a little ‘too much’ fun over the weekend (is there such a thing?) Or perhaps you’re on the Dryatholon thing and maybe stuffed a little too much unhealthy grub to make up for it?! (I know your games – you little rebel you!) Try this Monday morning green juice to detox, reset and focus your intentions for the week ahead…

Ingredients

  • 2 small apples
  • 2 big handfuls of kale
  • 1 cucumber
  • 2 celery sticks
  • 1 lemon
  • A small knob of ginger (depending how zingy you like your juices)
  • A handful of mint
  1. Wash all the ingredients. Chop them to fit in your juicer.
  2. Juice all the ingredients.
  3. Stir well. Pour into a glass and drink immediately.

 

Monday Reset

 

Happy Monday guys – hope you have a smashing week! 🙂 Go get ’em tiger!

Sending health & happiness,

Kim x

SuperdrySport x Tone What You Own’s Overnight Oats

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Hi guys! I’ve teamed up with Superdry and their awesome SuperdrySport range to bring you our “Fitness Survival Pack”. Included in this are some nutritional recipes that complement your workout regimes. Up first Overnight Oats…

Find making a healthy breakfast hard work in the mornings? Are you all too often flying out the door with little or nothing to eat before work? Then you’re missing out on a fabulous opportunity to nourish and fuel that wonderful body of yours! So, I have the answer for you….

These super delicious oats work best when left overnight so can be pre-prepared. They’re a great source of nutrition to get you going in the morning. You don’t have to stick rigidly to the ingredients list either, mix it up with different fruits, or perhaps adding some Cacoa for some lovely chocolate goodness (Jog on Coco Pops!)

Preparation time is minimal and ingredients are kept pretty simple meaning the recipe is perfect for all you busy health bunnies out there! I am a personal trainer (not a nutritionalist) the aim of these recipes are to give you an idea on simple and attainable healthy cooking (for cooks and non-cooks a like!) If I can cook it, you can! This one doesn’t even require cooking – just soaking! 😉

Consistent nutrition is absolutely fundamental to Tone What You Own! Recipes found on the blog (and clean recipes found elsewhere) serve as a fantastic supplement to your workouts. This is one of my absolute favourite, simple, healthy breakfast recipes. I hope you enjoy these oats as much as I do. The texture some people can find a little strange at first, but certainly something you get used to. You end up with a really lovely creamy version of porridge that’s great for you and keeps you fuller for longer! Here you go, let me know what you think, I’d love to hear from you!

Tone What You Own’s Overnight Oats

Serves 1

You will need:

  • A jar or bowl to soak them in overnight
  • ½ ripe banana
  • A handful of blueberries
  • A small cup of oats
  • A tbsp of goji berries
  • A small handful of nuts (preferably raw, I like to use cashews, macadamias, walnuts and pecans – mix it up a bit!)
  • A tbsp of desiccated coconut
  • A tbsp. of almond butter (preferably with no added preservatives like sugars and salts!)
  • A tbsp. of chia seeds
  • 1/2 cup of water
  • 1/2 cup of almond milk (I like to use the brand Almond Breeze’s “Unsweetened Almond Milk) (the aim is to have equal parts almond milk and water so you may need to experiment with water and almond milk measures based on your chosen jar/bowl)

OOS

  1. Add banana, oats, chia seeds, nuts, goji berries, coconut and chia seeds into your jar or bowl
  2. Add to this the water and almond milk. In this recipe I have used a ratio of 1:1 water: almond milk. If you like it creamy; add more milk, more fluid; add more water. The liquid needs to completely cover all of the ingredients as it will soak in overnight.
  3. Stir, or shake the ingredients (if using a lidded jar)
  4. Leave to soak overnight in the fridge
  5. Remove it from your fridge in the morning
  6. Add a spoon of your favourite nut butter to add a bit of crunch – my favourite is almond butter! YUM!

If you prefer, you can warm your overnight oats slightly on the hob after you take them out the fridge to take off the chill. I personally like mine cold. Ta-da! Now you can enjoy a great grab and go breakfast option full of energy to power you through your day. Perfect for mornings on the move!

Sending health and happiness,

Kim x

Remember if you look good at the gym, you feel good and will be motivated to push yourself further. Why not check out the coolest new workout wear from SuperdrySport online at: http://www.superdry.com/womens/superdry-sport

 

Banana ‘Nice’ Cream

FullSizeRender(1)So TGIT (Thank God It’s Thursday) is a thing. Thursday. That fabulous day when you’re so close to the weekend you can almost taste it. It’s the new Friday, bringing all sorts of naughty little cravings that you usually manage to keep at bay till your Friday night. Innocent as it sounds, it could be wrecking havoc with reaching your fitness goals. If you’re regularly reaching for junk on a Thursday night, that extends your slightly relaxed ‘weekend eating’ to a 4 day junk fest.

If you find yourself craving a little something sweet, here’s my simple, healthy recipe to keep you on the health wagon (till Friday at least). My friends go nuts for this substitute ice cream; super easy and surprisingly delicious banana ‘nice’ cream. You could even go crazy and have it on a Monday!

Banana ‘Nice’ Cream (makes 1 serving)

Ingredients:

  • 1 ready frozen ripe banana
  • 2 tbsp non fat plain Greek yoghurt (Fage is my personal favorite)
  • 2 chopped dates (stone removed)
  • 1 tsp cinnamon
  • 1 tbsp of almond butter (optional)
  1. Blend the frozen banana and yoghurt together using a food processor
  2. Add the chopped dates and cinnamon
  3. Serve in a bowl adding the almond butter on top if desired

Take that Thursday! You can have your sweet treat and eat it without completely demolishing the hard work you’ve put in all week. Enjoy!

Sending health & happiness, Kim x