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

 

 

Resolving for the year – Not Just January!

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Get focus and ready for your most awesome fitness year yet!

So the parties are over. The New Year has been brought in. Obligatory resolutions are rife and free flowing. The gyms are once again rammed with good intentions and people launching themselves into drastic new fitness resolutions. Sadly, this new fabulous burst of energy and urge to reach those goals slowly fades. It can soon lead to frustrations when big, awe inspiring resolutions don’t quite pick up the pace they were expected to. How can you make sure that those fitness resolutions keep their new year spirit all year long? As a personal trainer and seasoned gym goer here’s my top tips for grabbing your 2016 fitness goals by the balls!  

  1. Break it down – Drop 6 dress sizes. Stop drinking. Stop smoking. World peace…amazing. But these are all big big things to achieve. Break your goals down. So you want to get a bit fitter for 2016. How can you do that? What can you have as a short term goal that will help you achieve the longer term dream? What areas in particular would you like to improve? What measures can you take and actively take check of? Perhaps it’s going to the gym 2 to 3 times a week and keeping a fitness diary. Maybe its taking on a new fitness class. Maybe right now you feel like you can only run a lap around the block. Lets make it a little further each week. Lets pace ourselves so we don’t set out for a marathon, but for a mile. Much kinder on mind, body and spirit – and 100% on the road to success. The marathon will come, but first we have to grow and learn how to run before we can go further, faster, stronger. Earn your progression.
  2. Slow and steady wins the race – We all know we start out with these huge ideas and intentions. Only for them to fail at the first hurdle. Be realist. Set achievable goals. OK, so we want to be able to run for a little longer. Lets trying adding half a mile on that run. Or let’s run that shorter run a little bit faster. If you are working on something like running but barely make the block, then don’t beat yourself up when you can’t run 5 miles on your first try. “Rome wasn’t built in a day, but they worked on it every single day.” Consistency, focus and dedication will win the race. It will feel a lot nicer doing it too and when your there? That feeling will be better than any short cut out there. Be in it for the long haul.
  3. Shout about it!Be accountable for your goals. Let people know about your short and long term plans. By making people aware of what you want to achieve you’ll make yourself more accountable for success. Discuss what you want to do with people in the know. They can make the “How are you going to get there?” question a little easier.
  4. Set a timeframe. Do you have a certain date in mind that you’re aiming for? Maybe its a birthday, a wedding? Try to have something as a goal post, the light to aim for. It’s that much harder to keep focussed if you don’t have something to aim for. Fitness for ‘fitness-sake’ is not always the most motivating – especially on those cold dark mornings and nights. Perhaps sign up for a 10K race, triathlon, mud run. Whatever get’s you excited to go out and smash those goals!
  5. Above all else aim for happiness. Too often drastic goals and measures lead to being utterly miserable. Eat the cake. Have a glass of wine. Go for sustainable long term plans vs. the short term drastic measures. 80% of the time your ‘good’, healthy, focussed, 20% its ok to not be. Do whatever makes your heart sing. There’s no point chasing goals that will make you unhappy. If you reallllly don’t like running. Don’t run. There’s plenty other ways to get in shape. I don’t like spinning, but will be the first in line for boxing!

So, lets re-evaluate those goals. Get dedicated. Get focused. What are your short term and long term goals? Mine is as simple as getting my glutes stronger (with the added benefit of that little bit bigger, curvier booty! 😉 ) I will therefore be focussing a lot on my lower body. Upping my squat, lunge, deadlift and hip extension game. Taking check of the differences on a regular basis. Wish me luck! & I wish you every success with yours, and in your 2016! Remember one goal at a time. Focus. Perseverance. 110% heart. 110%effort.

Till next time.

Sending health & happiness,

Kim x

(Photos by: James Farrell photography, New York)

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Keep smiling. Make happiness your number one priority!

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

Dry January Getting A Little….Dry?

Hello Saturday! It’s about that time of the week when you’re getting ready to maybe go out with your mates, have a little fun. BUT…It seems like every man and his dog is doing the”dry January”thing this year. Hat’s off to you if  you’re the one in your party bunch that’s taken on the infamous “Dryatholon” this January! You’ve just gone past your mid point so kudos to you if you’ve kept strong and resisted the urge to get the booze flowing. It’s probably about this point (especially on a Saturday night) where you might be more tempted to reach for that drink.

Personally I can appreciate the good intention of the challenge. I did it a couple of times myself and felt the real health benefits of limiting alcohol consumption. I opted out this year with an intention to continue a health lifestyle throughout the months. If I fancy a glass of wine or so at the weekend then I’ll have one (and the rest). In general I stick to an easy rule. No drinking in the week apart from maybe Fridays and Saturdays. I feel this is an amount where I enjoy a drink or two but don’t continue the trend. It also means I’m not tempted to binge the second January is out – especially given my early February birthday!

If you are on the “Dry January” thaaaang, good for you. I still think it’s a great way to damage control those Christmas drink-a-thons. It’s also a great way to set your intentions for a healthy year ahead. However, if the “I’ll just have tap water please” is getting a little tired by now (think of the cost savings…and not to mention THAT beautiful bod!) then here’s a few ideas to help you keep hydrated throughout the “Dryathlon”.

 

  • Get an “Infruition” – Try out this cracking bit of kit. I’ve only recently had the pleasure of trying one. Its a fantastic bit of kit and a fitty (and dryathloners) best friend! By adding your favourite fruits or veggies into the chamber inside the flask you can infuse your water flavour! The concoction opportunities are endless. This was a nice blend of lemon and mint, super refreshing! I’m also a massive fan of the mint and lime, hello Mojito minus the alcohol nasties! Hooray! Can’t hate that. It’s also a great alternative to all those flavoured water products that simply just up the sugar intake and usually come with nasty additives.

 

Infruitition
The Infruition Sport is a genius bit of kit for making that water way more exciting! Plus great for taking around for all day hydration.
  • Drink green tea – whilst your on that health kick you might as well get on that green tea kick. Green tea is filled with tons of healthy antioxidants (Matcha green tea? Even better!) Although green tea still has caffeine (so you don’t need to go too nuts on the number of cups you have) it has less caffeine than coffee and will aid your hydration.
  • Make yourself a mock-tail – all the flavour and non of the alcohol – be mindful of added sugars in those soft drinks though!
  • Don’t be tempted to reach for the fizzy – If your dryatholon is simply upping your intake of nasties like Coca-Cola then in my view you might as well not bother. If you struggle to keep things still then try sparkling water.
  • Order a soda and lime at the bar (sans the spirit) – This is a great trick when you’re out. By drinking soda water and lime (or lemon) it helps you to feel like you’re having a ‘drink drink’ even when you’re not. The peer pressure can jog on too as they’ll never know the difference. I won’t tell if you don’t 😉 Happy Saturday and happy healthy January team!

Until next time….

Sending health & happiness,

Kim x